Hello There!

Welcome to September! We can't fail to notice the seasonal change starting, leaves turning , darker mornings and shorter evenings ...oh and the kids back to school of course. I have still been getting out for some early morning horse riding but it won't be for much longer as the days become shorter. I am lucky enough to have a holiday planned later in September and Lindsey Fitness members will have access to the online library of exercise sessions, as well as the option of joining me for some LIVE 'shorts ' from Spain.

This weeks Spotlight is body matters and the importance of stretching as we age and I have included a couple of excellent short stretch videos form Sally Gunnell  for first thing in the morning and another for before bed to try.

The late Summer Reset is now midway following a preparation week and the first few days of the 14 day fasting protocol are done as we head towards the long fasts on Sunday and Monday. Everyone is doing brilliantly as we support each other, share meal ideas, and meet online each morning for an exercise session. This weeks Food Matters is a Thai Green Fish Curry recipe , ideal for the Reset and  one I will be using this coming weekend. 

A reminder that the Tuesday Monks Walk class is in the Ridgeway Academy School Dance Studio this week 9th September at 6.30pm.

Have a good nutritious and active week and I'll see you in classes and online

Love Lindsey xxx

In this weeks newsletter >>>>>

Health Matters : Are You Stretched?

Food Matters :Thai Green Fish Curry

Book Your Lindsey Fitness Classes

Lindsey Fitness Running Club

The Importance of Stretching as We Age

As we grow older, staying active becomes more than just a lifestyle choice—it becomes an essential part of maintaining independence, mobility, and overall well-being. While many people associate healthy aging with strength training and cardiovascular exercise, one often-overlooked component is stretching. Regular stretching can play a vital role in preserving flexibility, reducing stiffness, and preventing injuries as the body undergoes natural age-related changes.

Why Stretching Matters with Age

1. Maintains Flexibility

Flexibility tends to decline with age due to changes in muscles, joints, and connective tissue. Without regular stretching, everyday movements—like reaching for a shelf, tying shoes, or bending down—can become increasingly difficult. Stretching helps maintain the range of motion necessary for these simple yet essential activities.

2. Supports Joint Health

As cartilage naturally wears down, joints may feel stiffer and less mobile. Stretching increases circulation to muscles and connective tissues, helping to keep joints lubricated and reducing stiffness. This is especially important for people with arthritis or joint pain.

3. Improves Balance and Reduces Falls

Falls are a leading cause of injury in older adults. Stretching, when combined with balance and mobility exercises, enhances body awareness (proprioception) and reduces the risk of losing stability. Flexible muscles also allow for quicker recovery when balance is lost.

4. Reduces Muscle Tightness and Pain

Sedentary lifestyles or prolonged sitting can cause tightness in the hips, hamstrings, and lower back—common sources of discomfort in older adults. Gentle stretching relieves tension, eases muscle soreness, and can even help manage chronic pain conditions.

5. Enhances Circulation and Energy

Stretching boosts blood flow, delivering oxygen and nutrients to muscles and tissues. This not only supports recovery but also provides a natural energy boost, combating the fatigue that often accompanies aging.

6. Promotes Relaxation and Stress Relief

Beyond physical benefits, stretching also nurtures mental health. Gentle, mindful stretching can calm the nervous system, lower stress, and even improve sleep quality—key factors in maintaining overall health as we age.

Safe Stretching Tips for Older Adults

Warm up first: Stretching cold muscles can lead to strain. Start with light walking or arm movements.

Stretch gently: Move slowly, avoid bouncing, and never force a stretch to the point of pain.

Focus on major muscle groups: Pay attention to the neck, shoulders, back, hips, hamstrings, and calves.

Hold each stretch 20–30 seconds: Consistency is more important than intensity.

Incorporate into daily life: Stretch after waking up, before bedtime, or while watching TV.

The Bottom Line

Stretching may not always get the same attention as strength training or cardio, but it is a cornerstone of healthy aging. By making stretching a daily habit, older adults can maintain flexibility, reduce discomfort, improve balance, and preserve independence well into later years. It’s a simple practice with profound long-term rewards.

Here’s a Thai Green Fish Curry with Cod Loin and Green Vegetables – light, fragrant, and served without rice , perfect for Resetters.

Thai Green Fish Curry (Cod & Green Veg)

Serves: 2–3
Time: 30 minutes

INGREDIENTS:

400g cod loin, skinless and boneless, cut into large chunks

1–2 tbsp Thai green curry paste (to taste)

1 can (400ml) coconut milk

1 tbsp fish sauce

1 tsp light brown sugar

1 small piece fresh ginger, finely grated

1 clove garlic, finely sliced

1 small green chili, sliced (optional, for heat)

1 small onion or 2 shallots, finely sliced

Juice of 1 lime

1 handful fresh coriander  roughly chopped

1 handful  basil leaves (optional but recommended)

Green vegetables (mix and match, about 300g total):

Tenderstem broccoli or regular broccoli florets

Green beans, trimmed

Courgette, sliced

Sugar snap peas or mangetout

Baby spinach (stirred in at the end)

Oil for cooking – coconut or olive oil

METHOD

Prepare the base:
Heat 1 tbsp oil in a wide pan or wok over medium heat. Add the onion/shallot, garlic, and ginger, and sauté for 2–3 minutes until softened and fragrant.

Cook the paste:
Stir in the green curry paste and fry for 1–2 minutes, letting the aromatics release their oils.

Make the sauce:
Pour in the coconut milk and stir well. Add the fish sauce and palm sugar. Simmer gently for 5 minutes to let the flavours develop.

Add vegetables:
Put in the broccoli, beans, courgette, and sugar snaps. Simmer for 3–4 minutes until just tender but still bright green.

Cook the fish:
Add the cod loin chunks carefully into the curry. Simmer very gently for 4–6 minutes, turning once, until just cooked through and flaky. Avoid stirring too much to keep the fish intact.

Finish:
Stir in the spinach until wilted. Squeeze over the lime juice. Taste and adjust with extra fish sauce (saltiness) or sugar (sweetness) as needed.

Serve:
Ladle into bowls, scatter with coriander and Thai basil, and add fresh chili slices if you like extra heat.

This is delicious on its own as a light meal, but you could also serve with a wedge of lime, cucumber ribbons, or a side salad for freshness.

LINDSEY PETERS CELEBRANT

As many now know I am also operating as an Independent Family Celebrant, a role I take as both an honour and a privilege for the families I am entrusted to.

Please don't hesitate to get in touch or pass on my details if I may be of any help at a time of loss or of celebration to you or someone you know.

Fun, friendly, achievable workouts for all ages, levels and abilities - if you are new to exercise you'll be made very welcome .... or if you haven't been for a while it'll be a great welcome return - get in touch for your first session FREE!