So every morning I wake up to a nice mug of warm water and lemon! There is thought to be many health benefits to starting your day like this so thought I would list a few for you. Why not give it a go too!
1. Aid Digestion
Lemon water is a great way to get your digestion system working in the morning! In fact the water itself is great to flush through your system but the lemon gives that extra boost! It aids by loosening toxins in your digestive tract and flushes out unwanted materials. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating.
2. Aids in Weight Loss
Lemons are very high in pectin fibre, this type of fibre helps us to fight off hunger cravings. So hopefully having one to start the day will help you stay a little less hungry while doing those early morning jobs!
3. Keeps Our Skin Young and Healthy
Lemons are a great source of Vitamin C as well as many other antioxidants. All these can help reduce blemishes and even wrinkles too! Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. So great for keeping you skin healthy and radiant.
4. Boosts Imune System
Not only can the vitamin c in lemons help you look younger. But it is also a great source to keep you healthy and boost your immune system! Vitamin C is brilliant for helping us keep those colds and illnesses away!
5. Gives You Energy
Great when we have got horses to ride and mucking out to do! Lemon is one of the few foods that contain more negative charged ions in it. This provides your body with more energy when it enters the digestive tract.
6. Freshens Breath
Lemons not only leave you with a super fresh breath, but studies have shown that they can also help relieve toothaches! However because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.
7. Great Source of Potassium
They are high in potassium too which stimulates the brain and nerve functions and can also help to control blood pressure and keep a healthy heart.
8. Promotes Healing
We have already heard about the many benefits of the Vitamin C in lemons but it also promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.
9. Makes Us Happy!
The level of vitamin C in your system is one of the first things to plummet when you’re sad or stressed, which is why experts recommended popping extra vitamin C during especially stressful days. Lemon juice provides your body with energy when it enters your digestive tract, and so can help us reduce anxiety and depression, and make us feel generally happier and better!
So finally Summer has arrived and looks like were in for a couple of weeks (if not months) of rather hot weather! Which is brilliant! We finally have got rid of all the cold, clouds and rain! Woooo! However when we do get the warmer weather we do need to make sure we take extra care of our horses.
So here are some of my top tips for horses, riding and riders (yes were important too) to help us get through these summer days!
1. Turn Out
If your horse is only turned out for a few hours try and pick the cooler hours of the day. Overnight is ideal as it is obviously much cooler, however this is not always possible. If you horse does have to be outside all day ensure they have plenty of shade they can access and always has access to plenty cool, fresh water. Another point to consider is that sometimes pasture can be affected by the heat too and can become sparse, so ensure your horse is getting enough food to maintain a good condition and keep energy levels up!
2. Cool Water
Cool, fresh water is important whatever the weather, but obviously you will find your horses will drink more (as we do) in the warmer weather. An average size horses can consume over 25 gallons of water per day when the temperature is above 70°F (22°c)!! So make sure the bucket is clean and the water is fresh! Nobody likes a warm glass of water!
Yes we can still ride when its hot! They do in most other countries. However maybe be a little bit more thoughtful about it. Try and pick cooler times of the day to ride, such as early in the morning or later in the evening. Maybe make the session slightly shorter than normal, and ensure that you cool your horse down after riding. A nice bucket of cool water and sponge normally does the trick!
4. Avoid Sunburn
Many grey (white) horses will have pink skin, which is prone to sunburn. Even darker horses with white markings on their legs and faces can suffer from it too and especially on the nose area where there isn't too much hair. Just like when we get sunburn, this can be very painful for horses and can even blister. So the best thing to do is to apply sunblock! Obviously keeping them out of the sun at peak hours is also a great help.
5. Know your signs for Heat Stroke
Heat stroke can happen at anytime. When your horse is exposed to excessive heat. Heatstroke can happen if exercising in hot conditions, but be aware that it can also happen if your horse is in a hot stable, travelling or even just hot in the field!
To ensure your horse doesnt have it and to be able to spot the signs, you must first ensure that you know your horses vital signs. So the normal temperature, heart, and respiratory rates.
Signs of heat stroke can include:
If you see any of these signs you must take immediate measures to cool your horse down. These include:
6. Dont Forget To Look After YOURSELF!
Yes we all love our horses dearly and their needs often come before our own, however if you're not around to look after them like royalty then who will?? So take some time to think what YOU need in this warm weather.
Well I hope these tips can be useful in this hot weather, please do share with your friends. And now I hope you all enjoy the sunshine safely and have a super summer with your horses! :)
Dont forget to follow me on facebook for regular tips on riding, fitness and nutrition. www.facebook.com/KHEquestrianServices
So most of our horses LOVE apples! Well maybe its time us riders should take some nutritional advice from our furry friends!
There is an old saying everybody has heard of ... "An Apple A Day Keeps The Doctor Away" - well maybe this isn't far from the truth. There is a lot of research to show how good apples are for us so I thought I would share a few benefits with you!
2. Weight loss
3. Heart Health
4. Other Health Benefits
5. Increases Exercise levels
So next time you grab an apple for your horse don't forget to grab one for yourself too!
DID YOU KNOW ... 70% of the UKs population are classed as overweight! And us horse riders can also be known to carry a few extra pounds! According to recent research, one third of recreational horse riders are too heavy for their horses. This can put horses at health risks including, bad backs, arthritis and lameness. The study consisted of 152 horses from Devon and Cornwall and found that just 1 in 20 riders were within the optimum weight range. As well as overweight riders causing health issues, it has also shown to cause behavioural issues in horses, such as bucking, rearing and disobedience.
Excess baggage however does not only affect the horse! Extra weight puts much strain on your own joints, lungs and heart! The amount of energy an overweight person has to use is much greater than someone of a normal healthy weight. This extra weight that is being carried whilst your riding can cause you to get tired quickly, out of breath, place extra strain on your joints and extra strain on your vital organs.
We all know its not easy to loose weight, and the biggest hurdle of all is to start trying! Get over that and your half way there! Take small steps at first, small changes to your diet and more exercise is a great start!
Horse riding is a high-risk sport in which, so often, we prioritise our horses welfare over our own!
As riders we spend lots of time and money exercising, training and caring for our horses every day - and our horses usually have the best treatment and are on best form and in tip top condition; but in order to be the best combination possible, and to work successfully as a team both you, the rider, and your horse need to be in peak physical condition.
So why is rider fitness so important?
Horse riding, like ALL other sports, requires a certain level of fitness and energy to carry out the activities within the sport. Purves (2006) stated that the rider should be as fit as the horse for the task they need to complete in order to have a successful partnership. We could not agree more!!!
Physical fitness is an important factor in horse riding. It is important to enable riders to move in balance with the horse with free and flexible movements. It is important that riders are fit as it will enable them to ride more safely, reduce risk of injury and pain, be effective with their riding and develop mental confidence. The fitter the rider is the quicker they are able to respond and so the risk of injury is reduced!
There are several key components that are very important in horse riding.
So maybe its time to start thinking about getting yourself fit for the season and not just your horse!
Welcome to my new blog. I am hoping to use this blog to reach out to keen horse riders like myself and help them in their equestrian adventures! Focusing on riding, rider fitness and nutrition.
So a bit about me ...
My name is Katie and I am 25 years old. I have a great love for horses, and always have, from being placed on my sisters 12.2 pony before I could even walk! I have since developed through the stages from ponies to horses, with 7 horses/ponies of my own at current. I have compete all of my life and done all Riding Club, Pony Club, University Teams, Unaffiliated, Affiliated, National riding and in a variety of disciplines.
I have many equestrian qualifications including Pony Club tests up to lunging. I also have my BHS Stage 3 (both care and riding) and I also have my BHS PTT making a BHSAI qualified and registered riding instructor. I also have my UKCC LEVEL 2 in Equestrian Coaching. I have many years experience of teaching, having taught in my local pony club (Essex Union) since the age of 17, where I have taught at many rallies and pony club camps! I have also been teaching freelance for the last seven years now, and teach on a daily basis, with an ever growing number of happy clients.
I also studied a degree in BSc Human and Equine Sport Performance at Writtle College. Having a very keen interest in all sports I decided I would be interested in not only studying horses at university but also had a great interest in the rider as an athlete. On my course I learnt a lot about rider fitness and performance, posture analysis, rider nutrition, fitness testing and many other aspects which enabled me focus a great detail on the rider as an athlete and their needs to perform successfully. I then also completed my dissertation on rider fitness and eating disorders and the effects of correct nutrition within the rider.
Following on my degree I then obtained my Level 2 Fitness Instructors Qualification & Level 2 Circuit Instructor. Enabling me to take group exercise classes. I now use this to take fitness classes aimed at improving riders fitness and so enabling them to achieve the best out of their riding.
I have worked within the equine industry for the last 7 years. Having a variety of jobs from stable hands, riding jobs and even running the equestrian unit at New Hall School in chelmsford, as Head of Equestrian for 4 years.
I then left New Hall in 2012 to start up my own business KH Equestrian Services - which is where I am today. I provide a number of services including coaching, schooling and rider fitness options - including classes, clincs and workshops. I also work as a coach for Ride Smart (Fit To Ride). I work alongside world renowned coach Jon Pitts and our aim is to work with riders of all levels (Local to International) to help them to understand how the human body can impact the horse's performance. This is something I am obviously very passionate about and really enjoy working along side Jon and the other Coaches to help spread the word and help riders to achieve better results and to understand that they should not only be working on the horses, but riders are in fact a huge factor to success. Ride Smart provide workshops, clinics, classes, demos and camps all over the country and I myself cover the South-East of England.
So thats a little about me!
Please stay tuned and keep following for great tips and information on riding, rider fitness and nutrition!