Month: January 2024

Building lean muscle or “getting toned” as it is sometimes termed is often a goal when it comes to exercise but the type of exercise and what you eat really does make a difference. Growing lean muscle tissue is determined by the rate of muscle protein synthesis which is regulated by strength training and your protein intake. 

Let’s break this down – muscle protein synthesis is the process by which muscles grow. Everyday muscle tissue is both created and broken down and the amount created must be greater than the amount broken down to see muscle growth. Muscles are made up of protein-based fibres and so increasing the number and size of those fibres increases the muscle mass. 

Muscle protein synthesis is driven by strength training and protein intake but most importantly this is not an either or situation – both are needed for muscle growth. So how to optimise this? 

Firstly prioritise and monitor your protein intake. Protein from our diet gives the body the building blocks it needs to make up the proteins in our bodies, including muscle. These building blocks are called amino acids and there are 20 of them in total. 11 of these can be produced by the body itself and 9 that must be taken in via our diet. So not only do you need to get enough protein in, it needs to be protein that contains these 9 essential amino acids. 

Animal source proteins such as meat, fish, poultry, eggs and dairy are termed complete proteins as they provide all 9 amino acids. Some plant sources such as quinoa, soy and buckwheat are also complete proteins but it’s important to double check other plant sources to ensure you’re getting all the amino acids you need.

In terms of the amount of protein you need…

The body actually needs more protein as you get older. As we age we become less efficient at handling and responding to protein so we need more of it to function optimally compared to when we are younger. It might not surprise you to find out that this increases further if you are a woman post menopause. The protein requirements officially change when we are over 65 however menopause has such a large hormone shift in a short period (resulting in body changes such as reduced muscle mass and increased body fat) that it might be wise to start upping your protein intake earlier than 65 as a woman. In addition combining that increase with a well-structured strength training plan can offset those menopause changes. 

The general protein recommendation for adults is to have 0.8 grams of protein per kg of body weight with more active women (especially those lifting weights) having 1-1.2 g per kg body weight which is 65-78 g of protein for a 65 kg woman. It has also been suggested that an additional 0.4 g per kg bodyweight in snacks throughout the day (an additional 26g of protein) for women in midlife and beyond is optimal. 

Finally on protein, timing is important as well. Protein should be a component of every meal and snack during the day but a high protein breakfast is very important to give the body a supply of amino acids to start the day and then again post workout to help you build lean muscle. 

Moving onto workouts… 

To build lean muscle you need to prioritise strength training. There are lots of benefits to cardio training such as heart health and blood pressure management but strength training is where it is at for so many additional benefits including bone health and building lean muscle. 

Strength training means using your muscles against a force – such as a dumbbell or band. The resistance creates damage in the muscles which then stimulates the repair and rebuild process to grow the muscle fibres back stronger. Remember you can just use bodyweight too.

Research has shown that 30-45 minutes three to four times a week is ideal to build lean muscle. Strength training three times a week gives your body enough time to recover between sessions whilst still being challenging enough to see the results. The key is to target different areas of the body on different days to allow time for the recovery.

If you’re new to fitness and training you may need to start more gently with very light weights and build up over time. 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 are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately after the session if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

Any questions as always please do get in touch!

Caroline x

We might be in the depths of winter (here in the UK) but it really is only a short hop until summer so now is the perfect time to start training and maximise the next 6 months. If you speak to any marathon runners they all start training in November for Spring races so now is the time to get started! It’s not about summer bikini bodies – it’s about feeling our best both mentally as well as physically.

We all know that there will never be THE perfect time – there will always be things in the diary – work and family commitments that will get in the way – so now is as good a time as any! 

Obviously it depends on your base level of fitness and your nutrition, recovery etc but as a general rule of thumb you should start to notice some initial changes from your exercise routine (if you are exercising consistently 3x a week) within the first 4-6 weeks. In even as little as 2 weeks you may well feel better in yourself mentally for starting. If you are brand new to fitness you may see results faster than someone who has trained for years as their bodies will be more conditioned.

Top tips for results:

1. Keep a journal & measure your progress – this doesn’t have to be before and after photos or numbers on scales – it can be how you feel after each workout and which sessions you enjoyed and why.
2. Challenge yourself but keep it realistic – you need to keep the resistance on the muscles but make it a gradual increase
3. Don’t forget how important nutrition is in your journey
4. Starting to lose motivation? Phone a friend to exercise with you and ensure it’s something you enjoy as you are much more likely to stick with it.
5. And finally and perhaps most importantly consistency. Read on!!!

When it comes to strength training and results, consistency is the most important factor. If you commit to your workouts each week you will feel and see results quicker. You will start to find those everyday tasks easier – maybe a walk will become a walk/jog/run and that first workout will feel that little bit easier than it did a few weeks ago. Make your goals realistic and achievable.

Unsure how to get started here is a workout for you to try! You don’t need any equipment, you can do this one anywhere with  just body weight (or you can add in weights if you would like to challenge yourself).

Try 3 rounds of this full body circuit. If you’re new to strength training try 30 seconds on 30 seconds off x 3 rounds with 30 seconds rest between circuits. If you’re intermediate or more advanced try pushing for 40 seconds on 20 seconds off x 4-5 rounds. 

1. Squat and press – keep it slow and controlled, weight in the heels, core switched on
2. Deadlift into upright row – keep the back straight, no hunching, use the glutes on the way up and keep that core strong
3. Reverse lunge and curl – weight in the front heel, chest stays tall, no forward lean
4. Renegade row & press up – you can do this one on your knees or toes (beginners go for your knees) aim to keep the hips still
5. Cross body climbers – again you can do these on knees or toes and the key is control
6. Russian twist – with or without a weight both are great for your core

You can see the workout here if you would like to take a look at the exercises. 

Are you looking for a new fitness platform to get stuck into? Try a class for free here. 

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 are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results. There are also shorter 10/15 minute sessions if you are building up slowly and new beginners classes.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

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

January is well underway and you might be thinking about the best way to get started with an exercise programme, how to feel more motivated now that it’s super cold or how to feel inspired with a new training routine. Whichever it is, I have put together my top tips on not only how to take the first steps but more importantly how to stay consistent. 

You have probably heard it said time and time again that getting started is the hardest part – and that can definitely be true. So, top tip number one is to start gradually and build. Don’t go all out in the first week! The risk of injuring yourself if you do this is high (which will set you back), you’re more likely to burnout and jumping in at the deep end isn’t going to help with motivation. Set yourself up for success – start with a shorter class, a gentler run or body weight rather than a weighted session and finish on a high, ready to up the ante over the next few weeks. Play the long game!

Get your diary out and block out the time for those workouts in advance – make it as regular as you can so it becomes a habit. You’ll be surprised how quickly you’re doing your workouts at a regular time/day without even thinking, they’re just part of the routine. 

Now, talking about goals and planning – set yourself a goal for the first month, don’t take on the year as a whole. Focus on month one and make it challenging but achievable so you can look back in 4 weeks time and see how much you have achieved. At that point set your goal for the next month and maybe a slightly longer term one as well. As you achieve each goal the motivation to reach the next one rises. 

Sometimes the Christmas break gives us a bit of time to think and reflect on what training and workouts we enjoyed in the previous year and if any felt like a chore. The key to success is doing more of what you love, you’re much more likely to stick with it. So, shake things up for 2024. If that’s getting the post HIIT endorphins soaring or spending more time on your early morning walks then do it! 

Whether you’re new to exercise or an old pro these two points are key  – nutrition and recovery! Without adequate fuel, sleep and recovery time your body simply cannot perform. So prioritise a good, healthy, balanced diet with plenty of protein to fuel your workouts as well as early nights and rest days to give those muscles a chance to recover. The keys for success. Consistency is essential to seeing and feeling results so getting injured and burning out by doing too much or under fuelling is going to hamper any progress so please do look after yourselves and train sensibly so you can reap those long term benefits. 

Use the power of nature – whilst the UK isn’t renowned for fantastic weather in January and February, getting outside each day even for a short walk (and longer ones on those glorious sunny, cold winter days) can do wonders for your mental health and is a great way to get moving and improve mood.  Make a plan to go with a friend, it really helps to stay accountable.

My final tip is 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. 

What are your top tips to stay on track and keep motivation high?

Are you looking for a new fitness platform to get stuck into? Try a class for free 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

This is the year to be strong; to build strength and commit to future proofing your body. Now when we think of strength training we usually think dumbbells, squats, lunges, bicep curls and maybe some press ups. These are all essential exercises in our programs and 100% should not be ignored but have you ever considered the importance of grip strength and what that really means?

Firstly what is Grip Strength? Grip strength is how firmly and securely you hold onto things and in turn how heavy these things can then be.  Your grip strength relates to the muscular strength in the forearms, wrist and hands – did you know that when you close your fist and grab something you are recruiting more than 35 muscles?! Improving grip strength is just as important as strengthening the bigger muscle groups.

Why is grip strength important? 

Working to improve strength in any muscles of your body will have far reaching health benefits. It has been shown that people who complete 60 minutes of strength training per week do tend to live longer and have reduced bone fractures, insulin resistance and cognitive decline. You can read more about strength training benefits in my previous blog here. 

BUT research has shown that grip strength specifically is an important indicator of longevity and a direct correlation with overall health and muscular strength. This is partly due to the fact that it is the driver of many well known exercises such as deadlifts, pull ups, biceps curls etc  – just think, if your grip strength isn’t strong enough, how can you increase the weight? How can your technique be correct? If you don’t work to improve your grip strength your fitness will decrease in other areas and allow injury to creep in. 

Developing your grip strength is also a form of functional training which as you know I am a huge advocate of – you can read more about that here. This means that it translates into tasks we do everyday in our lives – think opening a jar, carrying the food shopping, mowing and vacuuming. As we age we lose muscle mass and strength and one of the first areas we notice this is in grip strength – SO by building strength in our grip we can help ensure these everyday movements stay strong as we get older.

So, how do you go about strengthening your grip?

There are lots of exercises you can do both in the gym and at home to work on your grip strength. As with all strength training the key is starting gently and building up the weight gradually as your strength improves, and of course consistency! 

There are 3 major types of grip strength you can improve:

• Crush – how strong your grip is using your fingers and the palm of your hand
• Support – how long you can hold onto something or hang from something
• Pinch – how firmly you can pinch something between your fingers and thumb

Some great examples of at home, everyday movements that can work your grip strength are:

• Carrying the groceries – it might sound simple but they are often heavy bags of uneven weight which will test your grip and core strength as you stabilise yourself when you carry them. Also if you’re anything like me you’ll want to carry as many bags as possible to minimise the trips to and from the car! 
• Hand washing / wringing out clothes – the very action of wringing a towel really does challenge the strength in the wrists and forearm muscle engagement – try it!
• Tennis ball squeezes – whilst you’re sitting at your desk why not grab a tennis ball and squeeze it really hard for 5 seconds, then release and repeat alternating the hand.

Specific weights based exercises to try include:

• Kettlebell swings – I love this exercise for engaging these muscles and building endurance – time under tension. But correct form is vital! 
• Deadlift – these are one of the best functional exercises you can do. The movement mimics picking something up off the floor which we all do multiple times per day. You can build strength in the grip by increasing the weight over time and really test yourself with a single leg deadlift.
• Zottman curl – anyone who has done a Tuesday arms class will know I love this exercise.  It is brilliant for strengthening the biceps and triceps including forearm and grip. With a dumbbell in each hand and your palms facing forward, pull up into a bicep curl and then rotate your wrist 180 degrees so your palms are facing outward again. Slowly lower the dumbbells with control, with your elbows tucked in. 
• Plate pinch -pick up the heaviest weights you have available to walk with – holding between finger and thumb, or alternatively at home a book

In addition to these you can be mindful of grip engagement every time you lift something. It doesn’t matter what the movement is but be mindful of how you’re holding the item or weight and aim for a tight, firm but not tense grip – think strong stable wrists. You can test your grip strength with a handgrip dynamometer which is available at most physios or gyms – alternatively for a simple test (not quite as accurate!) you can gauge the size of the weights you are holding and how long you can hold them for to indicate your strength and endurance.

If you follow a structured training plan, as with all strength training, provided you are consistent then you will really start to see and feel the benefits. 

Are you looking for a new fitness platform to get stuck into? Try a class for free 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

Already you will have heard SO much about new year resolutions! How do you feel about goal setting? And more importantly how do you go about setting fitness goals that are challenging but also realistic? You will only stay motivated if they are achievable. Here are just a few of my top tips, I would love your thoughts!

Firstly I would say it’s best to set smaller, daily wins and weekly goals from the start. These will not only build your self confidence but you will also have a sense of achievement which will add to the motivation. Plus you are more likely to stick with it. Remember that the small things add up and you will see both the physical and mental benefits in the long run. If you are starting out on your fitness journey you may for example sign up to your 5km local Park run and aim to attend two of these each month. Alternatively if you’re a beginner in the gym you could try a free induction or a trial class. Many online platforms also offer free workouts so you are not commiting financially right at the start to something which isn’t for you.

Secondly be patient! Remember that transformations take time and don’t give up if you cant commit to all the sessions you’d planned or have an off day or week. New habits can take time to implement so just start afresh the next day and get back on track. It won’t be easy at the start but in the longterm the benefits will be huge! Remember 2 minutes of a new habit is better than none. The most important thing is that you’ve made a start and this will in time be a lifesyle habit. Write down all the activity you do as its so motivating to look back in time on your progress. Celebrate consistency!

Most importantly, these resolutions need to be something you can enjoy and it’s ok to take the time to work out what that might be. It can be really fun to try something new – maybe it’s signing up to a charity challenge with a friend or lifting weights, or even cold-water swimming for the very first time. If you’re already a fitness lover, maybe set yourself a new PB as something you can gently aim towards. Whatever your resolution, keep the steps towards it small. Get outside in the daylight as much as you can too!

What makes a good New Year’s resolution?

Forget New Year, New You – in my opinion it should be New Year, Stronger You! Use this time as a time to do one thing at a time and remember it’s YOUR path, you aren’t in competition with anyone else and you don’t need to be NEW!! Forget thinking about where you will be in a year or six months and instead, think about setting daily habits which can then turn into new lifestyle choices.

Setting this style of resolution will help you to feel more confident and positive about your health and wellbeing on a daily basis – something that is both motivating and aspirational but also achievable.

Tips for sticking to resolutions?

As well as starting a journal (or exercising with a friend which is great for keeping you accountable) before starting any new resolution have a clear action plan to help you start and focus on what you want to gain from it. And keep it realistic as to how much time you actually have in your daily lives. Reference it every now and again to keep a check on how you’re doing. Mix things up to keep you focussed and DO NOT go all guns blazing in week one and risk an injury. Slow and steady wins the race!

Whatever you choose to do this January enjoy it – whether it’s walks with a friend or a spin class or tennis. Exercise will not only improve your fitness, it will most definitely boost your mood.

Are you looking for a new fitness platform to get stuck into? Try a class for free 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