Month: November 2023

Do you include squats in your weekly workout routine? If you’re a member of my platform then it’s unlikely you go a full week without a squat and there is a good reason for this! There are so many benefits of squats – they are such a great exercise and I am a firm believer that you should definitely work them into your fitness regimen regularly. 

Before we dive into the benefits, if you are new to strength training and squatting then it is so important to work on your technique and ensure your form is correct before adding weights (or jumps) in. 

Squats are a compound exercise which means that although they may be primarily a leg and glute exercise, they require whole body strength and coordination to be performed correctly. They are a functional exercise and the movement pattern helps up in everyday tasks and life (find out more about functional training here). So, what are my top ten reasons you should be squatting?

Squats build core strength: When performed with good form squats use the core in a big way. Studies have shown that squats engage the deep core muscles and surface level abdominal muscles even more than a traditional crunch. So, if you want abs of steel, get squatting!

Squats improve knee strength and stability: The bending and straightening of the knee joint in the squat action increases blood flow to the knee joint bringing oxygen and nutrients to the knee increasing the functionality and mobility of the joint. As the muscles surrounding the joint become stronger the joint itself becomes more stable as a result.  

The varieties are endless: There are so many different types of squat – from single leg pistol squats to big wide sumo squats, from squat jumps to squat holds you can never get bored of this great exercise!

You can do them anywhere: Whilst you have the option to add dumbbells, kettlebells, barbels and bands you can do these without any equipment, anywhere in the world so are a great one to pop into your poolside bodyweight workout.

Squats increase power: When done with good form and correct technique squats will help improve performance. There is strong evidence from many studies showing that squatting and progressively adding weight to improve strength and power allows the body to exert more force onto the ground which improves running speed and jump height. So, if you are looking to run faster or improve performance then you need to be including squats into your strength training.

Squats build lean muscle: In a recent blog I discussed that to build lean muscle we need to create an environment which causes the body to release growth hormone and testosterone – and you guessed it squats create this anabolic environment and encourage the body to build muscle. The best news is that it encourages all over lean muscle growth, not just isolated to one area.

Following on from the previous point – building lean muscle will increase your metabolism. Put simply muscle burns fat, even at rest so if you are including exercises like squats in your routine you will have sustained calorie burn after your workout helping you to achieve your fitness goals and manage weight.

Did you know that squats will improve your posture? They help to build better balance and posture by increasing overall strength and this in turn helps us to carry our body in an optimal fashion – say goodbye to achy shoulders and back pain because of bad posture.

Squats can really help to improve bone strength – anyone who has followed me for a while will know this is really important and a point a I cannot raise enough. Strength training in general is amazing for offsetting the effects of ageing (and menopause) to maintain and increase bone density. By loading the bones through exercises like squats (and even better with weights or bands) we encourage bone growth which makes our bones stronger – you can read more about this here.

Finally – squats are famous for glute strength! And whilst this may be a benefit to some people (as squats do hit the glutes quite hard) building stronger glutes isn’t just important for aesthetic reasons! Strong glutes mean better posture, better balance, less back pain and you’ll be able to walk up those hills much more quickly and easily. 

Why not try this 10 min glutes workout for free.

Do you include squats in your weekly workouts and what are your favourite squats?

Caroline x

Building lean muscle is often high on everyone’s agenda when they start a programme or begin their fitness journey. In the media it is termed all sorts of things like toning, sculpting, getting lean, to name a few but ultimately the goal is to increase lean muscle mass (and this does not mean bulking up). Strength training will help you achieve this goal alongside increasing functionality, slowing down or offsetting the natural ageing process, increasing bone density, boosting mood and so much more (take a look at this blog for the full low down on the benefits). 

The process of building muscle is called hypertrophy. It happens in several phases initiated by strength training or putting the muscles under tension and force. From a physiological perspective there are two main ways of achieving hypertrophy: 

1. Increasing the number of myofibrils in a muscle fibre (myofibrils are the interconnected protein filaments that make up muscle fibre). Myofibrils make up the units which cause the contraction and relaxation of muscles. By increasing the number of myofibrils you increase the strength of the muscle with some increase in the size of the muscle.
2. Increasing the muscle cell fluid which surrounds the myofibril. This contains water, ATP (the energy producing molecule) and other substances which produce and store energy. This is called sarcoplasmic hypertrophy which gives the muscles a larger appearance.

To achieve hypertrophy or muscle growth there are 3 main mechanisms:

1. Mechanical tension – this is the force or load that works against our muscles during contraction. This is your dumbbell or resistance band during an exercise. 
2. Muscle damage – this occurs when we do a movement for the first time, change the technique, increase the volume of work or increase the load on the muscle. It sounds dangerous but when done in a controlled fashion (e.g. a gradual increase in weight over time or adding a couple of reps to a set to challenge the muscle) it causes micro-damage to the muscle and as it rebuilds it grows stronger than it was before. The key is not too much damage – so increase gradually and start gently.
3. Metabolic stress – this is the burn you feel at the end of a set or towards the end of a circuit. It is the build up of metabolites in the muscle from all the hard work it has been doing. 

These three mechanisms all prompt our bodies to release hormones such as growth hormone or testosterone which work to increase protein production and limit muscle breakdown. These are essential for the growth and repair of our muscles. These hormones also tell our satellite cells to activate (these cells are found outside our muscles and cause our muscles to repair muscle damage by fusing the fibres back together but longer and stronger than before – making them a bit bigger). 

So, what can we do to help the process and aid our bodies in growing stronger, lean muscles? There are a few things that we can do that will really make a difference:

• Eat enough protein – this is essential for muscle growth. Take a look at this recent blog all about how much protein you really need at each stage of life.
• Eat in a calorie surplus (I know this sounds counterintuitive but bear with me) – you need the energy to grow and repair and rebuild the muscle. The amount of surplus is dependent on training volume and goals but a small surplus will put your body into an anabolic state (growth state) to enable it to build muscle. 
• Don’t go for low carb diets – carbs will be used for energy when you are training and going about your daily life which frees the protein up to build the muscle. If you are short on carbs your body will use the protein for energy and not for muscle building. The key here is a healthy, balanced diet with plenty of protein!
• Include the compound exercises – anyone who has followed along for a while will know I am a huge fan of these because they are so beneficial for your body. I am talking squats, lunges, rows, press up etc. These require a lot of energy, they use the more than one muscle group at a time and produce a greater hormonal response (stimulate more muscle growth) than isolated exercises. 
• Focus on progressive overload – this means keep challenging yourself. You must continue to challenge the muscles to keep them working hard to adapt and respond to the training stimuli. Take a look at this recent blog on when to increase weights to understand more on this point. 
• Focus on recovery – if you don’t give your muscles time to recover and repair they won’t be able to grow stronger and larger. So, change up which muscle groups you train on which day. This is the reason whyI have designed the classes on specific days in my program: Monday Full Body, Tuesday upper body, Wednesday lower body and Friday whole body. This gives the muscles a chance to recover between sessions and deliver optimum performance in the next workout. 
• Consistency – you can’t expect results overnight but with consistent effort and work you will certainly see them. You need to think of it as a lifestyle choice not a quick fix and you will certainly reap the rewards.

So in conclusion I want to reiterate that you are on a continuous journey with your fitness and it is YOUR journey! If you focus on getting stronger and being more active it  is a sure-fire way to ensure that you future proof your body, enhance your wellbeing and mood. Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent for the long haul.

Caroline x

I have talked a lot about the physical and mental health benefits of exercising but did you know that workouts are great for your skin? Cardio or aerobic training has been shown to improve skin health but new research has found that lifting weights is even more effective for rejuvenating your skin. Can you believe there is yet another benefit to strength training?!

A study has come out of the sport science department in Kyoto which looked at middle-aged women who took part in either a 16 week aerobic training programme or 16 week resistance training programme to assess the effects on skin. Traditionally, strength or resistance training has been associated with:

• Increased 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.
• Increased lean muscle mass, not bulking up contrary to the myth! 
• Enhanced mood. Not only will exercise release endorphins which help with anxiety/stress, you will feel more confident too.
• Improved strength/agility/endurance in so many other sports i.e. running tennis etc as well as your overall posture & stability. You’ll have less back pain as a result. 
• Reduced risk of heart disease & diabetes

Aerobic training is known to improve cardiovascular fitness, enhance stamina, weight management, improve mood and improve heart health. Given that exercise has such far reaching benefits it makes sense that it might well go as far as the skin.

Before we get into the results of the study let’s take a quick look at the structure of skin. Skin is the largest organ, made up of several components with the vital job of protecting you from germs and infections. The skin is made up of several layers:

• The stratum corneum – the outermost layer of dead skin cells, these used to exist in the epidermis
• The epidermis – this is the thinnest layer of skin but protects you from the external environment. This has 5 layers of its own and is made up of a number of different types of cells including cells that produce keratin (which is the main component of the epidermis), cells which produce melanin (the pigment in skin) and cells which keep foreign substances from getting into your skin.
• The dermis – the middle layer and the layer responsible for wrinkles! It is a complex combination of blood vessels, hair follicles, and oil glands. There is plenty of collagen and elastin (vital for skin health).
• Subcutis – the skin’s fatty layer. Reduction in this layer gives rise to sagging skin, and ultimately wrinkles. This layer has sweat glands and connective tissue.

There are a couple of key components of skin which we should know about: 

• Collagen is a protein found in the dermis layer and is termed the fountain of youth! Environmental factors and age diminish the body’s ability to produce collagen and can even cause breakdown of collagen – resulting in wrinkles. 
• Elastin is also found in the dermis and is a protein responsible for structure and support for the skin. Much like collagen age and the environment aren’t kind to the production and maintenance of elastin. 
• Keratin – is the strongest protein and forms the rigidity of skin.

This study found that at the end of the 16 weeks of training both the aerobic and the resistance training group saw improved skin elasticity and upper dermal structure. The resistance training group however saw increased dermal thickness. So the outcome here was that the group who did 16 weeks of strength training saw greater skin rejuvenation through an enhanced dermal layer (due to more collagen, more elastin).  When you lift weights you release a growth hormone produced by the pituitary gland which stimulates your fibroblast cells resulting in collagen production.

This is an exciting study to be released since ageing causes a deterioration of the dermis but it may well be that we can offset some of this through strength training. Although there were improvements in skin to both groups there was a marked difference in the dermal thickness for the resistance training group.

It is so important to look after our skin, protect it from sun damage, have a good skin care routine but now we can help it further by lifting weights! 

Let me know what you do to look after your skin? Get in touch.

Caroline x 

Did you know that what you eat affects your sleep? That’s right, a good night’s sleep starts with your culinary skills! There are certain foods which are known to improve sleep quality and duration, to encourage relaxation and relieve stress. Intrigued to find out more? So was I! 

We all know how vital sleep is for our physical health, wellbeing, recovery, immunity and mental health. To remind yourself of the importance of good sleep take a look at my previous blog on why we need sleep here.

So what are these magical foods to boost our sleep quality? First up are cherries! Cherries are a natural source of melatonin. Melatonin is a hormone which is naturally occurring in the body, at night melatonin levels rise (it is secreted in response to darkness) which helps to synchronise and regulate your circadian rhythm. During the daylight hours the levels of melatonin in the body drop which is why you feel more awake during the day. Whilst melatonin isn’t essential for sleep it has been shown that higher levels of melatonin result in greater sleep duration and quality, so try the cherries! 

Next up – almonds. Almonds contain magnesium which helps you to relax, fall asleep more quickly and improve sleep quality. Magnesium works by regulating signals in our nervous system. The body transmits signals from the brain, down the spinal cord, along the nerves to various body parts giving messages of action, pain, stress, relaxation – everything that the body does really. These signals require chemical messengers called neurotransmitters. Magnesium acts on these neurotransmitters by blocking some of them which stimulates the body whilst increasing the action of those additional neurotransmitters which have a calming effect. The combined effect of this blocking and upregulating of certain signals results in feelings of calmness and relaxation, thus aiding sleep. 

Bananas are rich in potassium and magnesium which both work to relax muscles and have a calming effect on the body. We have already discussed magnesium but let’s now cover potassium. Potassium is vital for muscle recovery and relaxation. It has a vital role in muscle contraction and is lost from the body in both sweat and urine so it is vital to replenish the stores particularly if you have been working out. Low potassium levels are linked to muscle cramps, low energy and poor bone health. Muscle cramps certainly do not go hand in hand with good sleep quality so make sure you are having your bananas (other foods that are rich in potassium are fresh fruits and leafy vegetables such as kale, cavolo nero and broccoli). 

Another great one to think about is milk – a true unsung hero. Milk and other dairy products contain tryptophan which is an amino acid that doesn’t get produced by the body so needs to be taken in as part of the diet. Tryptophan is a precursor to melatonin – it promotes the production of serotonin and is converted into melatonin promoting sleep.

Finally, ashwagandha – this has been dubbed the miracle herb and for good reason! It has been shown to regulate mood by increasing the body’s ability to manage stress. Ashwagandha is thought to control mediators of stress such as heat shock proteins, cortisol and other stress markers. As a result of reducing stress levels on the body this herb has been shown to improve sleep quality as the body is in a more relaxed state. Ashwagandha is a root herb so not the easiest to incorporate into your regular diet and meals so I take the Wild Nutrition supplement which you can find here .

It is also important to have a good bedtime routine to help all of these foods work efficiently – less screentime, an evening bath, trying to get to bed at a reasonable time. Other top tips include avoiding caffeine in the afternoon (or at least after 4pm), avoiding late night heavy meals and reducing alcohol intake. 

Do let me know what your go to sleep saviours are! 

Caroline x

This is an ad for Wild Nutrition.

We live in a very fast-paced, go go go society in which working harder, running faster, lifting heavier, doing more is celebrated. I am sure we have all found ourselves stuck on that hamster wheel feeling at some point that our feet barely touch the ground. But this really should not be celebrated and thankfully it is finally starting to change. There have been more and more cases of burnout highlighted in the media which is causing the “rest days are for the weak” mantra to be challenged and encouraging more people to say actually, rest days are for the strong. 

Whether it’s work, life, training or both the benefits of a rest day are unparalleled. We are going to talk in terms of training but the premise can be applied to all walks of life. I am a firm believer that the days you spend not training are just as important as the days you spend training. Rest days are critical to development, whether it is strength, running, cycling, swimming – the days you are giving your body recovery are the days you make gains in performance. The work you do in building strength, becoming faster or gaining endurance is done during a training session but the gains are made in the rest and recovery. It allows your muscles to make the changes you have asked of them, allowing them to perform during your next session. 

Recovery time depends on the intensity, type and duration of exercise as well as your underlying physical fitness. Rest is as important as training itself, as this is where muscles are rebuilt and grow back bigger. Muscle recovery also gives your body a change to repair all the damage caused by exercise and clear lactic acid from your system. 

During recovery, satellite cells repair the microscopic tears sustained during exercise. They replicate, mature and fuse to the damaged muscle fibres, forming a new muscle protein strand that increases the size and strength of the muscle to ensure it can keep up with future demand. This is a process called hypertrophy.

It is important to realise that everyone is different and adaptation occurs in different ways for everyone but listening to your body will help you to ascertain exactly what your body does need. 

Following on from this, rest days are vital to injury prevention and to avoid over training – these two go hand in hand. If you keep asking your body to perform day after day after day without recovery time it will start to break down, so it is important to look after it! 

Rest and recovery also allow your body to regulate its energy systems, resulting in a healthy metabolism that maximises fat burning and total energy use. This replenishment of energy reserves is necessary to maintain energy levels, support upcoming exercises and assist in effective weight loss.

A final point I would like to make is that often I have clients say to me that they feel more motivated than ever after a holiday or short break from exercise. The mental switch off can really reinvigorate your love for workouts. Whether it’s a week or a couple of days it really can do wonders for your motivation and drive.

My advice is to train 3-4 times per week for example 3-4 strength sessions of 30-40 minutes, focussing on different muscle groups. On the other 3-4 days you don’t need to just sit still, you can include some cardio if you wish but certainly walking as well as Pilates or yoga would give you a well-rounded training week. Allowing yourself those rest days will undoubtedly benefit you in the training days to come. 

How do you spend your rest days? 

Caroline x