Hello,

What a beautiful, crisp and sunny start to October! The leaves are turning, the mornings have that extra little chill, and I hope you’re feeling energised as we settle into the new season. I'm loving being back with you in classes and at the Running Club—there’s something about autumn that makes getting active feel extra rewarding, don’t you think?  Last weekend I went into London with some members to support some of our runners taking part in the Royal Parks Half Marathon Event . It was a beautiful day and conditions were perfect for participants and spectators alike. Miranda , Lynne and Ellen all did brilliantly and it was such a thrill to support them over the 13.1 mile route that threaded its way through London's beautiful Royal Parks.  

This week, I wanted to address a question I’m often asked by those new to strength training or returning after a break, especially as we age. In recent weeks I have been highlighting in this newsletter about loss of muscle tissue as we age (sarcopenia) and  the importance of maintaining it. I incorporate muscle work and strength training in both  the Hiit, Walkfit  and Fitness Pilates Classes. But a mini routine can be easily and safely executed at home for an effective workout.

  Where do you start? If you’re over 50 and looking to build strength, confidence, and independence, this newsletter is for you!

In this week’s newsletter >>>>>

• Health Matters: Top 5 Strength Training Exercises for Beginners Over 50
• Food Matters: Protein-Packed Lentil & Vegetable Stew
• November Reset – Booking Now!
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club

HEALTH MATTERS >>>>>

Top 5 Strength Training Exercises for Beginners Over 50

Strength training isn’t about lifting the heaviest weights or pushing yourself to exhaustion—it’s about moving smarter, supporting your joints, and building the strength you need for daily life. As we age, maintaining muscle mass and bone density becomes even more important for staying independent and preventing falls. The good news? It’s never too late to start!

Here are my top 5 beginner-friendly strength exercises for anyone over 50—to do at home, just a set of light dumbbells (0.5 or1kg to start) or even tins from your cupboard!

• 1. Sit-to-Stand (Chair Squat)
  A practical move that mimics standing up from a chair. Stand with feet hip-width apart, lower yourself to sit on a sturdy chair, then stand up again. Keep your chest lifted and knees behind your toes. Great for legs, glutes, and everyday mobility.
• 2. Wall Push-Ups
  Stand facing a wall, hands shoulder-width apart. Lower your chest towards the wall, then push back. Adjust your distance for more or less challenge. Strengthens chest, shoulders, and arms without pressure on the wrists.
• 3. Seated Overhead Press
  Sit tall in a chair, hold a weight in each hand at shoulder height, and press them overhead. Lower slowly. Targets shoulders and upper back—key for posture.
• 4. Step-Ups
  Use a bottom stair or sturdy step. Step up with one foot, then the other, and step down. Alternate leading leg. Boosts leg strength and balance.
• 5. Standing Bicep Curl
  Stand with arms at your sides, elbows close to your body, and curl weights up towards your shoulders. Lower slowly. Builds arm strength for lifting, carrying, and more.

Tips for Getting Started:

• Start with 1–2 sets of 8–12 reps for each exercise, 2–3 times per week.
• Focus on slow, controlled movements and good form—quality over quantity!
• Pair strength work with balance and flexibility exercises (Fitness Pilates)
• Listen to your body and rest as needed—progress is about consistency, not perfection.

If you’d like more guidance, please ask or if you are not already a member come and try  a free HiiT or Walkfit Session - just get in touch.

FOOD MATTERS >>>>>

Protein-Packed Lentil & Vegetable Stew

 Eating enough protein is essential for muscle health, especially as we age and start (or ramp up!) a strength routine. This week’s recipe is a warming, protein-rich lentil and vegetable stew—easy to make, nourishing, and perfect for autumn lunches or dinners.

Ingredients (serves 2):

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, sliced
• 1 celery stalk, chopped
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1 cup dried red lentils, rinsed
• 1 can chopped tomatoes
• 2 cups vegetable stock
• 2 handfuls baby spinach
• Salt & pepper to taste
• Fresh parsley to serve

Instructions:

• Heat olive oil in a large pot. Sauté onion, carrot, celery, and garlic for 5 minutes.
• Add smoked paprika, lentils, tomatoes, and stock. Bring to a boil, then simmer for 20 minutes.
• Stir in spinach until wilted. Season with salt and pepper. Serve garnished with parsley.

Why it works: Lentils are a fantastic source of plant-based protein and fibre, supporting muscle repair and keeping you full. Plus, the veggies add vitamins and antioxidants—perfect fuel for your next workout - ENJOY!

November Reset – Booking Now!

Our final November Reset of the year is open for bookings! If you’re ready to refocus your nutrition and fitness before the festive season, this 21-day programme combines mind-body support, intermittent fasting, and daily check-ins to help you feel your best.

Join me in a small private group for day by day mentoring that realigns your mind, body and soul to be  the best version of you.

 The Colourfast Reset programme  empowers you forward with renewed focus and belief. This 21 day programme starts with a preparation week, with day by day instruction so you are primed and ready for the 14 day intermittent fasting regime, to deep cleanse leaving your  body energised, balanced, efficient  and lighter. Your mind  will be refocused, positive and  changed for the better!

Preparation week starts Monday 17th November 2025

14 Day Reset starts Monday 24th November

If you have the resources from previous Resets just book on the link below

If you would like to join the November Reset but don't have the Resources, which includes Recipes, Videos and Audios, please do get in touch in the first instance. 

Lindsey Fitness Classes >>>>>

Our fun, friendly, achievable workouts are designed for all ages, levels, and abilities. If you’re new or returning after a break, your first session is FREE! Book your place for Lindsey Fitness Classes 

and let’s keep moving and strengthening together this autumn.

Lindsey Fitness Running Club >>>>>

Our Running Club is in full swing, with Sunday group runs (& walks) for all abilities. Whether you’re aiming for a 5K, half marathon, or more you!

 Perhaps you just want some company and encouragement, you’ll find it here. 

Upcoming Events

Sunday 19th October - Great South Run

Sunday 19th October 2025 - Supported 10 Mile Training Run

Sunday 2nd November 2025  - Herts Half Marathon & 10km, Knebworth

Sunday 21st December -  LFRC Christmas Walk -  TBC

Have a great week, and I'll see you in classes and online

Love Lindsey xxx

T: 07760432145

E: lindseyfitness@btinternet.com

Lindsey Peters Family Celebrant

This Saturday I am presenting an informal talk at the Oakview lodge, in Welwyn Garden City. If this is something you or someone you know might like to attend, do contact Julia at Oakview on 01707 375 345 - you will be very welcome.

As a family celebrant I’m honoured to support families at times of celebration or loss. If you or someone you know needs a celebrant for any occasion, please do visit my Celebrant website or read my TrustPilot reviews. It’s always a  privilege to be part of and support families at some of the  most important and emotional times of their lives.