Month: June 2023

Why I take my daily turmeric shot! A new scientific update to share!

For many of you who have followed my journey for a while you will know that I’m a huge fan of The Turmeric Co for their daily natural shots which the whole family (and many friends) now take. Not only do they help with my joints & inflammation, post workout recovery and immunity but also give me that extra energy boost pre class.

However what you may not know is that there has just been an amazing clinical study undertaken between The Turmeric Co and researchers at Nottingham Trent University which explored the benefits of taking turmeric in the recovery of elite athletes. I wanted to share these results with you.

The trial split a team of professional football players into those that drank the shot and those that did not and then measured their recovery (whole body soreness and inflammation markers in the blood) for up to three days post match at various stages.

The results – drinking the shots twice a day allowed the players to return to their pre game fitness faster than those who didn’t take the shots – with a return to their baseline levels of soreness and inflammation quicker than the other group who didn’t participate. This is due to a reduction in proinflammatory proteins in the blood known as cytokines which increase in response to any stress such as intense exercise. 

Elite athletes are obviously at the top of their game and to be able to boost recovery with a natural source is obviously fundamental.

As you know if you continue to train without the body recovering adequately you are risking injury long term.

What do you take to help with your muscle recovery post exercise – do let me know! Plus if you want to try these shots for yourself (I particularly like the ginger ones!) then do head to The Turmeric Co and use my code Caroline10 at the checkout.

This is an ad for Turmeric Co.

Many of us are great at running, cycling, working out and ticking the step count goal but are also guilty of skipping meals and constantly snacking on sugar when we are short on time. Well, it’s time to step up our game and make food our priority because research has shown that eating enough of the good stuff can have a profound effect on our cardiovascular system – and the best news is the changes can begin in as little as 4 days! 

New research out of a study in Boston has indicated that, once age and exercise habits had been accounted for, those who ate a diet higher in vegetables, fruits, whole grains, nuts, legumes, and fish performed better in aerobic fitness tests – suggesting that better diets lead to higher fitness. 

The suggestion that switching to the Mediterranean diet isn’t a new one and this lifestyle is well known for being abundant in leafy greens, fish and chicken alongside plenty of milk and water. The common theme here is lower sugar and next to no processed foods! And now we have some firm evidence to back up the theory. 

But are there specific foods to target and combine with regular exercise to get yourself as fit as possible? The answer is yes and the best way to get the benefits from the nutrients of these foods is to have them as part of our diet rather than supplements. So what are these superfoods?

Firstly blueberries – they are rich in antioxidants which have anti-inflammatory properties so play a key role in recovery. 200g of blueberries as part of your post exercise snack can help improve your recovery time and speed up muscle repair. Why not try them with some natural yoghurt or in a smoothie?

Nitrates are a compound which when converted to nitric oxide in the body have vasodilatory effects – this means that they dilate or relax the blood vessels meaning more blood, oxygen and nutrients can get to the muscles during exercise. So where can we get our nitrates – beetroot, Swiss chard, spinach, rocket and radishes…bring on those summer salads!

Olive oil has for a long time been the hero of the oils being rich in monounsaturated fats (which are also great for reducing inflammation) but now further evidence is evident suggesting it also boosts muscle metabolism and enhances our aerobic exercise.

You might be surprised to hear that the best rehydration strategy post workout is a glass of milk! It has a brilliant balance of water, carbs, protein and micronutrients, giving your body exactly what it needs when it has worked hard, kickstarting the recovery process.

What about eating for strength training? We know that we need to be getting enough protein in our diets for muscle repair and strength gains but did you know that almonds are high in protein and fibre and are a great way to boost protein intake between meals? Much better than a cereal bar or similar! 

Let me know how you are getting on with your strength training and any tips you have for eating well to support your training? 

Caroline x 

Want to live longer and live better? Strength train! 

We know that exercising regularly improves your health and wellbeing, reduces the risk of certain diseases and generally helps with living a longer and healthier lifestyle. When many of us think of “exercise” we think walking, running, cycling and often the value of strength training is overlooked, especially when it comes to living a long and healthy life!

Did you know that once you reach your 50s strength and resistance training is critical to maintaining the muscle mass needed to perform day to day tasks effectively? The average person will lose approximately one quarter of their muscle strength between 30 and 70 years of age, whilst there is a 50% reduction by the time we are 90!  A Harvard Medical School professor states “Just doing aerobic exercise is not enough, unless you are doing strength training you will become weaker and less functional”. So use it or lose it when it comes to muscle mass and strength!

It’s not only about your muscles, bones and body its all about your mind too. Did you know that research has shown that stronger muscles have been linked to a lower risk of Alzheimer’s – the benefits for the mind really do extend beyond that of improved sleep and a better mood – you can read more here.

So how much strength training do we actually need to do to see benefits? 

It takes as little as 15 to 20 minutes 3-4 times per week to start seeing the results. You don’t need to be lifting huge heavy weights either! You just need a well rounded programme, with exercises completed with good form and a good measure of consistency to experience noticeable gains in strength within 4-8 weeks. 

With this in mind I launched my summer express series which is the perfect way to either get started and begin your strength training journey or to take the progress you have made on holiday with you. They require little to no equipment – a resistance band and some water bottles will do just fine and you can do each as a standalone workout or cluster them together for a longer, more challenging session, it’s up to you! 

But don’t just take my word for it, here’s what one of my members had to say this week: “Morning, bit short on time today so did the 1st 15 min express …loved it!!  Spent 8 mins in the highest heart rate band!!  Normally take all my kit on holiday in this country and going to Florida for a week in October – was feeling especially anxious about keeping consistent while away – but now I’ll take you with 15 mins express on my iPad and my bands 👍😄, thank you, such a great idea for the summer x”

Caroline’s Circuits is designed specifically for training for life – functional training (more on that here), to fit into your daily routine without the need for expensive gym fees, or pricey equipment. With 4 live classes a week and a huge on-demand library there is so much to choose from. 

Find out more here.

As always, any questions please do get in touch!

Caroline x

So summer is coming and it’s not always easy to keep up with the same workout routine you have at home, and let’s be honest, you might not want to. You might want to relax and enjoy some family time and enjoy your holiday but you might also want to make sure you don’t lose the progress you have made and to maintain that fitness for when you get back. I have the answer – pack these two items on your holiday and you can craft some brilliant summer workouts without worrying about finding a gym or stressing about weights! Cue the TRX and a resistance band! 

Two pieces of light weight, easy to pack equipment that can produce a killer workout anywhere! First up the TRX – developed by a US Navy seal, this suspension trainer gives you a mobile gym and the ability to target every muscle. My top tip – anchor your TRX to something that isn’t going to move for example a closed door or a tree if you fancy the outdoors workout! Perfect for both strength and cardio and also ticking the boxes for flexibility, coordination and balance. I love them! Take a look at my IG post here for some fab TRX exercises you can do anywhere in the world… 

Now let’s talk resistance bands – these are small (and lightweight to pack) but mighty tools in your workout kit. Much like the TRX you can use these to work every muscle group. They can even be a better option than dumbbells for many! Resistance bands use something called oppositional force so the more you pull on the band the heavier it feels, this challenges you to maintain speed and power to execute a movement throughout the full range of motion. It is great because you can vary the intensity of a workout by just changing the band to an easier or harder strength. You can get longer and shorter, easier and harder bands and if you have a couple of each you can build a great workout to cover the whole body. Take a look at my IG post here for some band inspiration! 

And finally let’s not forget bodyweight workouts! The easiest of all for travel! There are some fabulous short sharp HIIT workouts which really pack a cardio punch with bodyweight alone. I have included a free 20 min bodyweight HIIT class on my website as well as a whole series of Express 15 minute workouts – take a look the next time you are on holiday. I like to get them done before it gets too hot and before everyone is awake and find it such a mood booster to have included some movement into my day. Just remember to hydrate, hydrate, hydrate and apply SPF!

As always, any questions please do get in touch.

Caroline x