Month: January 2023

So it’s still January, cold and wet and we need to keep motivation levels high! Don’t worry if you’ve not managed to keep to all your January plans, life is busy – I’ve got you a few extra ideas for you!

Haven’t got time for a full workout? Don’t panic as short bursts of 5-minute exercise can still have huge benefits and boost our mood. Exercise is exercise and it’s so important to have time for you. Why don’t you try this simple full body routine first thing before breakfast or in your lunch break – take it outside if you can!

– Set your timer:

• One minute of squats – big exercise for the legs (you can do it while the kettle boils)
• One minute of forward lunges (while out on a walk?)
• One minute of push ups – knees/toes working the chest and upper body.
• One minute of tricep dips on a chair/loo (while running a bath?) – amazing for the back of the arms.
• One minute of jumping jacks/high knee marches on the spot/stair climbs for a cardio blast. You can keep low impact and build up gradually.

Just 5 minutes of activity which you can do 2/3 times a day. Keep a track of your reps and you can build up day by day. 

Or, you could try this…

Every morning spend just 5 minutes stretching – before work, breakfast, school run. 5 minutes of stretches to wake up the whole body and mobilise the joints. Energise the body for the day ahead. Or in your lunch break get outside into the fresh air – for a walk or a quick lap of the park. Just the movement will energise you and over time you can build this up to a lunchtime jog or work towards a 5k? A short spell outside will give you headspace and time away from the screen.

The key to remember is that exercise is not just physical – the endorphins that we release when we exercise trigger positive feelings of wellbeing and give us such a mental boost. You don’t need to be doing hiit workouts or training for a marathon – as long as it is something you enjoy you will stick with it. Exercise helps us to sleep better, have more self-confidence, it boosts our immunity, raises our metabolism and manages our stress levels. Plus, it keeps us strong. What’s not to love?!

With that in mind, the next 7 days are looking pretty good in the Caroline’s Circuits membership. If you’re looking for that endorphin release look no further. With 4, yes 4, live classes covering all areas of the body you will feel GREAT! Plus if you join before the end of January you can use Caroline20 for 20% off your first month, so what are you waiting for?

The workouts are Monday, Tuesday, Wednesday and Friday (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

What does “Balance” mean to you? While focusing on a healthy lifestyle by exercising and eating right is great for your body, “balanced living” means protecting your mental and emotional health too – it’s considering all aspects of your life whether that be relationships, work, health etc. It’s important to remember that everyone is different and the concept of what constitutes a balanced life for one may be different for another so take a moment to think what exactly does the phrase “life is all about balance” mean to you? There is so much information available online when it comes to diets, fads, new exercise regimens and it can be a real minefield. 

These are what I consider to be important for balanced living in my mind – what would you put at the top of your list? Let me know!

1. Ensuring you have some “You” time every day even if just 30 minutes – think of something you enjoy which also will help you relax and de stress – whether it be yoga, walk, a hobby, cooking etc. For me it’s walking the dogs and being in nature. Ensure you have time for self care and make it a priority.

2. Schedule in your exercise – so important for both physical and mental health – it can be just 150 minutes a week but ensure it is something you enjoy and which can be consistent. Again time for you and so good for that mood boost.

3. Eat well – try to cook more. The right diet will keep your body healthy, give you energy, and boost your spirits. Plan your meals and keep them varied. Without the right fuel our bodies cannot function correctly.

4. Sleep – literally your best friend and the foundation to balance – if we sleep well then everything else is brighter and more manageable – from the food choices we make to the tasks ahead at work or within the family. 

5. Be kind to yourself – not everything is going to be perfect every day and try not to compare your lifestyle with others. If you’ve set yourself goals this year make them achievable and realistic and if you have a day when it doesn’t go according to plan just start again tomorrow.

6. Write it down – I find that keeping notes/ making a schedule not only really helps me stay on track but also shows how far you’ve come, expressing your feelings and staying motivated.

“Everything in moderation” is a phrase you hear often, and with good reason. Everything in moderation means that there’s a healthy balance to your life, so laugh, love, live, and be healthy. You do you.

So, this may be the week you are back at work, kids back at school and exercise is on the agenda! This week I am keeping the blog super simple and just giving you a list of my do’s and don’ts to keep you on track:

1. Don’t go hell for leather in the first week – if you’ve taken a break or are new to exercise build up gradually, whether that is with the weights or with the distance you are running. This will prevent injuries (more on this in a previous blog here) as well as keeping you motivated and avoiding burnout.

2. Set a realistic goal for your first month – you can look back in 3 weeks and see just how far you’ve come! In addition, maybe a longer-term challenge will motivate you – a Spring 10k with a friend or building up to 3 classes/workouts a week come February?

3. Schedule in your workouts – there will be hundreds of post-Christmas jobs to do but if you get your workouts done early then you’ve already hit one target! And it is much more likely not to get pushed to the side as the day progresses.

4. Bored by your 2022 routine? Try something new this January! Step outside your comfort zone… (did you see last week’s blog?)

5. Remember if you are exercising again then you need to prioritise your nutrition – your body cannot function at its best on a poor diet. And the same goes for your sleep and recovery.

6. Remember your mental health – get outside for walks in January even if it’s a rainy, gloomy day, it really does make such a difference to be amongst nature for your mind every day.

7. Write it down! It’s a new year and you will feel committed – write down what you do each day and if you miss a session don’t feel guilty about it just start again tomorrow, all is NOT lost. Don’t put too much stress and pressure on yourself in the first few weeks of the year.

8. Don’t embark on a crazy diet this January or be drawn into a new fad – just eat normally and try to get as many nutritious, healthy meals prepared at home ready to go. You can also try the 7-day reset on my website with Lizzie Loves as part of my membership – soups, smoothies and delicious dinners to fuel your week.

9. Finally – please be kind to yourself! Don’t panic if you fall off the new year’s resolution wagon – whether it is fitness or nutrition there is always tomorrow. Life is busy and stressful and adding mountains of extra pressure to yourself isn’t going to help. Just keep doing your best to be consistent and the rewards and benefits will come.

10. Remember it is important to have support from others but don’t forget these are your goals, your fitness journey and not theirs so stay focussed on you and do what works for you – no need to compare yourself to others.

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 4 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, Tuesday, Wednesday and Friday (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