August 2022 - Caroline Circuits

September is the new January

It’s official – September is the new January! Think about it – the days are longer & lighter than after Christmas and with the kids back at school after a long summer break it is a great time to kick start new beginnings and make a bit of time for you. So how are we going to kick start our post hols healthy regimen? These are the key dos & don’ts that I will be sharing with my clients:

Find yourself an exercise you enjoy that will be sustainable

There is no point setting targets when they are not something you will stick to or enjoy. Run with a friend, find someone you find motivating and inspiring to follow online for home workouts or join a local gym which is on the school run route so it quickly becomes part of your daily routine. Many places will offer a free trial before you commit or sign up – so give it a go. I offer everyone a free trial for my classes so that they really understand what I offer and are engaged and focussed when they do start.

Don’t set unrealistic goals

Be kind to yourself. Start slowly, build up and you won’t be immediately injured. If you are using weights, start with lighter ones and gradually increase the weights & reps as you get build strength. Power walk and do interval training walk/run/walk/run before you start planning 10ks!

Plan your schedule and keep consistent

I tell all my clients that 3 times a week is perfect. My strength classes are 30 minutes 3 times per week and this is easy to fit into their daily routines. Keep a chart to track your progress. It’s so motivating. Put your workouts into your diary and be accountable for your classes. Consistency is key when it comes to hitting your goals.

Be prepared & be realistic

Lay out your kit the night before, arrange to meet a friend afterwards and make sure you really are setting aside time. Be realistic, do not over promise that you will exercise every day as you will really feel demotivated when you cannot meet those targets. It needs to fit in with your lifestyle and commitments – that way you can be consistent.

Try something new

It’s a new term, if you are tired/bored of your exercise routine pre summer maybe try a new challenge which will motivate you – use the 4 months running up to Christmas to set yourself a goal – maybe a 10k in December, starting a strength training class when you’ve never used weights, wild swimming or training for a charity walk. You have 4 months now to really get started afresh – step out of that comfort zone!

Don’t forget it’s not going to feel easy after a summer off but once you start the benefits both mentally and physically will soon become apparent. Getting started is the hardest step.

I have devised the perfect programme to get us all started. Each session is just 30 minutes so definitely able to fit into your day – post school drop off, before or after work in the evening. No equipment or hefty gym fees and it’s designed to cater to all levels. A set of exercises to work the whole body and tick both the strength and cardio boxes – the best part is that it leaves you feeling great. Let’s Go!!!

Have a go at a HIIT class here!

Intrigued to know more and have access to hundreds of classes just like this – read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

My 3 best home workouts!

Lots of you have recently asked me to choose my favourite home workouts so I have put together 3 of my top picks for you to try. I like these because they each cover a different set of muscles so you can do them as a stand alone circuit or combine for a full body sculpt. Secondly, you can do them anywhere so you can take them on holiday, into the garden or just in the living room! Thirdly, they all require minimal equipment so there’s really no excuse – if you haven’t got dumbbells you can fill up some water bottles and use those instead. Finally, they are all less than 30 minutes so you definitely find time to squeeze them into a busy day and make sure you stay on track with your fitness goals this summer.

So here they are:

As many of my clients know, I will always pick upper body as my preferred workout of the week. My “Summer Arms” workout is a total upper body sculpt – it’s challenging, hits all the different muscles of the arms and will leave you feeling strong and empowered to take on the day. Aim for 3 rounds to start with (using v light weights or even bodyweight) and give yourself 15 seconds rest between exercises with a minute rest between sets.

If you’re unsure on how to do any of these exercises, check out my Instagram post of this workout so you can see exactly how to do each one correctly, and safely.

Next up I have a booty burner for you! This fiery glute workout will target the bottom, switching on the glutes which are the powerhouse of the body. As I always say in my sessions “strong glutes strong back” – having strength in these muscles will improve your posture, hip alignment and so much more.

Again, if you have any questions on how to do any of the exercises take a look here.

Finally, last but not least, I have a fab standing abs circuit for you. Not everyone is a fan of crunches and this workout will really help with core strength. Again you can substitute dumbbells with water bottles.

If you’re stuck on how to do any exercises here they are for you.

Intrigued to know more or try a full 30 minute class? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Why should I strength train?

Let’s talk strength training for women, why it is key to fitness, health and wellbeing and how you can do it easily at home.

Cardio and running have always been at the forefront of the media and therefore everyone’s minds when it comes to fitness whilst strength training has often been overlooked. However, just 30 minutes of resistance training three times per week is one the best things you can do for your health and fitness.

Back to basics

Strength training which is also called resistance training or weight training is basically just using your body weight and/or some kind of resistance ie bands or weights to add load to your workout. Weight training has always conjured up the image of bodybuilding and bulging muscles but this cannot be further from the truth and its time to dispel the myth. Over time you may decide to gradually increase the weights or the number of reps – this is called progressive overload and will help you get stronger and fitter. The increased load and demand on the muscles forces them to adapt and grow. But the benefits of strength training do not just stop at the muscular system – stick with me and read on!

So, what are some of the key benefits of strength training for women?

Weight training increases bone density: with the drop in oestrogen post menopause women are more at risk of osteoporosis – training with weights stimulates new bone growth and reduces risk of fractures etc
Weight management – you build lean muscles using weights which in turn increases your metabolism, burning more calories over the course of the day post workout.
Lifting weights will tone and not build bulk, contrary to the myth! And the results are tangible!
It’s a huge mood booster. Not only will exercise release endorphins which help with anxiety/stress, you will feel more confident too.
It will improve your strength/agility/ endurance in so many other sports ie running tennis etc as well as your overall posture & stability. You’ll have less back pain as a result.
It will reduce your risk of heart disease & diabetes – weight training can help to improve cardiovascular health.

So here’s just a few benefits! Have you noticed any of these in your training?

The next question is how to strength train and how often?

Research has shown that 30-60 minutes one to three times a week is ideal. Strength training three times a week for 30 minutes gives your body enough time to recover between sessions whilst still challenging it enough to see the results. If you’re new to fitness and training you definitely need to start gently and build up gradually over time using light weights/bodyweight. I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 3 times a week for just 30 minutes. They focus on strength based circuits which work different muscle groups and challenge the body, keeping the heart rate moderate to high with passive or active rest – they give the perfect mix of strength and cardio for the best results.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

Intrigued to know more or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout ideas and to find out a bit more about me check out my Instagram.

Caroline x

Summer fitness sessions

Holiday Exercise!

Summer fitness sessions can be tricky with hot weather, holidays, change in routine and the ever-tempting glass of wine with friends so this week’s post is all about staying on track for summer fitness.

So how do we go about sticking to our plan and achieving our goals over the summer and beyond? Here are my top 5 tips to help you get to where you want to be with your summer fitness.

GOALS: Set realistic goals – this is not the time for PBs – when you are time poor and maybe travelling or spending time with the family on hols set don’t set yourself unrealistic goals which will lead to you feeling demotivated. Instead set yourself goals that will keep you on track but not overstretch you when you have plenty of other things going on e.g. commit to two or three 30 minute sessions per week, anything else is a bonus.
CONSISTENCY: Try to block out the same time on the same days each week – now I know it’s not always that simple, things change and it’s important to be flexible but if 90% of the time you can commit to the same time slots it will become habit and so much easier to follow. Make it your non-negotiable time for you, never underestimate the power of a workout and some time for yourself to make you feel GREAT!
BUDDIES: Find a buddy – make yourself and a friend accountable. If you’re going on holiday with friends or you have a pal that lives nearby commit together – it is much easier to stay on track when you don’t want to let the other person down and you have someone to motivate you back, so work together.
CLASSES: Join a programme or class – sometimes it is just not that easy to keep going to the gym and thinking up your own workout or keep slogging away on the same running route so change it up. Join an online fitness programme or a local outdoor circuits group to keep you motivated and push you – the beauty of the online version is you can take it anywhere with you.
FUN: Make it fun, choose an activity you enjoy and you are much more likely to stick with it – if you hate running don’t force yourself to do it just because you think you should! Try something new, for example strength training, you might just love it and suddenly exercise doesn’t feel like another chore on the to do list.

I have included a summer holiday workout for you below that you can take anywhere and do anywhere with no equipment. If you need any help on how to do any of the exercises check out my Instagram post here where I demo them all for you.

Let me know how you get on and if you enjoy it take a look at the online classes I offer. Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Happy summer fitness!

Caroline x

Who needs a gym? Let’s talk at home workouts!

I don’t know about you but there is something about packing a bag, commuting to the gym, communal showers and queues for the weights that is enough to put me off the idea of a workout. However, let’s reframe that for a minute – you walk downstairs, in your own home, play your own music, have the doors open for some fresh air and you can jump into your own shower afterwards – now that sounds a LOT more appealing to me when it comes to working out.

Although when the pandemic hit in 2020 we were forced into a world of home workouts and closed gyms, many of you have stuck with it and haven’t returned to gym, preferring instead to take advantage of home working and home working out. It’s a shift we certainly didn’t see coming but it definitely has its benefits. To name just a few:

Firstly to stress that you don’t need to worry about making a gym class/being on time – as they are all recorded they fit around you not the other way around. This is extra important in August when we may be juggling kids, school holidays etc.
30 minutes really does mean just 30 minutes – no time wasted at all
Whether you’re new to exercise or a seasoned pro the gym can be busy and daunting – at home there’s no need to feel that pressure, you can work at your own pace without worrying about who’s looking at you.
You have all your equipment (if you’re using it) on hand and ready to go. And to make it even better, you really don’t need lots of equipment – one set of dumbbells (make sure they are a challenging weight) and one resistance band is all you need. We also use chairs, steps and the wall! No high tech gadgets required!
Saves you money – scrap that gym membership fee!
Flexibility – you can do it as and when you please. Pre work, mid morning, squeeze it into a lunch break or as soon as you’re finished for the day. It’s totally up to you!
Convenient – it’s right there, ready to go and we all know when it comes to fitness consistency is key.

So I asked my members just what is that works for them when it comes to online classes and home workouts and this is what they had to say:

I have been doing Caroline’s leg classes now for 8 months and have never felt stronger in all my years at a gym!! Every class is different, keeping you challenged and Caroline is amazing at what she can fit in to those 30 minutes. Have a go and you will not look back!!

Caroline’s workouts set you up perfectly for the day, getting the mind engaged and the body active. I hadn’t tried online fitness classes before Caroline’s circuits and found that the sessions really helped me in my other daily sports, building on my strength levels and challenging me in new areas. I have now done them for 6 months & find the 30 minute sessions fit perfectly into the day.

I have always done Caroline’s classes on record when I get in from work in the evening as I cannot join them live. I genuinely look forward to doing them as I know that I will feel 100% better afterwards! I laugh, I shout and I feel so much better for challenging myself. And the best bit? I’m now seeing the results!

These positive responses really mean so much as this platform is not only my career but passion. So what are you waiting for come and join us for some fun, action packed online classes here!

Caroline x