Month: February 2024

There are so many exercise myths flying around at the moment so I thought that it might be useful to go through some of the most common ones that I get asked and bust them for you! Here are some common offenders:

• Myth: Spot Reduction Works
  • Reality: Targeting specific areas for fat loss (like doing endless ab exercises for a flat stomach) is a myth. Fat loss and muscle gain occurs uniformly across the body through a combination of a balanced diet and regular exercise.

• Myth: No Pain, No Gain
  • Reality: While some discomfort and muscles soreness is expected during exercise, pain should not be the norm. Pushing yourself too hard can lead to injuries. It’s important to distinguish between the discomfort and challenge of exertion and actual pain.

• Myth: Crunches are the Best for Abs
  • Reality: While crunches can strengthen the abdominal muscles, they aren’t the only or the best exercise for a strong core. Planks, leg raises, and other exercises are also incredibly effective. Compound moves such as squats and lunges also engage the deep core muscles which is vital for building strong abs.

• Myth: Cardio is the Only Way to Lose Weight
  • Reality: While cardio is beneficial for burning calories, strength training is equally if not more effective. Building lean muscle can boost your metabolism, helping with weight loss and maintenance.

• Myth: Women Will Bulk Up with Weights
  • Reality: Many women fear that lifting heavy weights will make them bulk up. In reality, women typically do not have the testosterone levels necessary for significant muscle hypertrophy. Strength training can help sculpt and tone without excessive bulking.

• Myth: Exercise Can Compensate for a Poor Diet
  • Reality: While exercise is crucial for health, it cannot completely offset the effects of a poor diet. Both diet and exercise play distinct roles in overall well-being.

• Myth: The More Exercise, the Better
  • Reality: Overtraining can lead to fatigue, increased risk of injury, and other health issues. Rest and recovery are essential components of a balanced fitness routine.

• Myth: You Can’t Exercise if You’re Sick
  • Reality: Mild to moderate exercise can be beneficial during mild illnesses. However, if you have a fever or severe symptoms, it’s best to rest and allow your body to recover.

• Myth: Stretching Prevents Injuries
  • Reality: While stretching is essential for flexibility, it might not prevent injuries on its own. A well-rounded warm-up, proper form during exercises, and overall conditioning are also crucial.

• Myth: Exercise is Only About Physical Health
  • Reality: Exercise has numerous mental health benefits, including stress reduction, improved mood, and better cognitive function. It’s not just about physical appearance or fitness, the benefits to the mind are so important and a number one reason to exercise for many people.

If you’re looking for a way to get started with strength training my platform, Caroline’s Circuits, is just 30 minutes 4 times per week. They are interval training 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 and Tuesday at 2pm GMT (they are all recorded and available to you immediately afterwards if you can’t make the live).

Mondays and Fridays are workouts focusing on all the muscle groups. A strength-based class where you have the option of using weights or exercising without equipment.

Wednesdays are focussed on the lower body – legs and tummy toning. Using resistance bands if you have them but equally all the classes can be done without equipment. Tuesdays are for arms and abs.

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

Caroline x

It can be really disheartening if you have started an exercise programme but aren’t seeing results as quickly as you would like. Remember everyone is different and for some the results take longer to see than with others but stick with it. There are several factors that could contribute to a lack of visible results from your exercise routine:

1. Inconsistent Exercise: Consistency is key when it comes to seeing results. If your exercise routine is sporadic or lacks regularity, it may take longer to observe changes. Are you following a structured program or doing a workout that you’ve done for years which may have led you to plateau in your training?

2. Lack of Intensity: The intensity of your workouts matters. If you’re not challenging your body enough, it may not adapt and change. Consider gradually increasing the intensity with the weights or incorporating more challenging exercises.

3. Unbalanced Workout Routine: A well-rounded fitness routine includes both strength training and cardiovascular exercises. If your routine is skewed towards one type of exercise, you may not see comprehensive results. This doesn’t mean you need to be out doing long runs but it does mean maybe including a weekly HIIT session ( I run a Friday strength hiit class for example)  which gets the heart rate up or going out for a power walk with the dog regularly.

4. Poor Nutrition: Exercise and nutrition go hand in hand. If your diet is not aligned with your fitness goals, you may not see the desired changes. Ensure you’re consuming a balanced and nutritious diet that supports your exercise routine. Protein is key here!

5. Inefficient Recovery: Recovery is crucial for progress. If you’re not allowing enough time for your muscles to recover, it can impede your ability to build strength and see results. Ensure you have rest days and prioritise sleep. Sleep is vital for recovery and overall health. Lack of sleep can hinder your body’s ability to repair and build muscle. Aim for 7-9 hours of quality sleep each night.

6. Setting Unrealistic Expectations: It’s essential to set realistic and achievable goals. Rapid changes may not be sustainable and everyone’s body responds differently to exercise. Patience is key and be kind to yourself, don’t compare yourself to others – you’re on your own path.

7. Stress Levels: Chronic stress can negatively impact your body’s ability to respond to exercise. Manage stress through techniques like meditation, deep breathing, or other stress-reduction strategies. Take a look at what is causing stress in your life and see if you can incorporate ways to reduce this.

8. Medical Factors: Certain medical conditions or medications can affect your body’s response to exercise. If you’re concerned about lack of progress, consider consulting with a healthcare professional.

9. Incorrect Exercise Form: Performing exercises with improper form can limit their effectiveness and increase the risk of injury. 

10. Not Tracking Progress: It’s easy to overlook progress if you’re not tracking it. Keep a journal, count reps, take photos, or use other methods to monitor changes over time. You might be surprised to see how much progress you have actually made.

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 workout will feel that little bit easier than it did a few weeks ago. Make your goals realistic and achievable and stick at it – I promise results will come. 

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

You might have jumped two feet into January with a bang and with so many other commitments you’re starting to feel that initial motivation is beginning to wane. Do you feel like you have lost your mojo and are not quite sure where to go from here? Do not worry, you aren’t alone – many will be feeling exactly the same. There is plenty you can do to keep yourself on track, re-focus and keep working towards your 2024 goals, perhaps in a more sustainable fashion. Just making some small lifestyle changes can really help you feel more energised and with renewed enthusiasm.

Here are my top tips:

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, a walk, coffee with a friend, cooking, a relaxing bath etc. For me it’s walking the dogs and being in nature (without my phone!) Ensure you have time for self-care and make it a priority.
2. Address the source of your stress – what is it that is making you feel overwhelmed? If it is a bit of everything then scale back a little, look at the work/life balance (easier said than done I can second that!) 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. Have fun – we often get caught up in the day to day stresses of work, rushing to get to appointments and looking after the family. Take a moment to stop and think about the things you really enjoy. Make time with your family, friends, partner to do the things that you really love.
4. Screen time – time spent scrolling can have a really negative impact on our mental health, we fall into the trap of comparing ourselves and our lives to others and that really doesn’t help. Take some time out from social media, maybe have a screen ban from 6pm-6am or something to start off a good habit. Which brings me onto the next tip….
5. Sleep – literally your best friend and the foundation to balance and feeling good- 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. Get a good bedtime routine going – less screen time, 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. 
6. 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.
7. 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.
8. 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.
9. Finally – “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. You do you. And remember you can’t do everything. I find that if I can get one thing ticked off the daily to do list then I am most def winning!

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

Starting a new exercise programme as a beginner can be both exciting and challenging and often the hardest part can really be getting started. 

Strength training can be a great way to build muscle, improve overall strength, support your bones and boost your metabolism amongst many other benefits. Here’s my step-by-step guide to help you begin strength training and I have included the perfect circuit too.

1. Set Clear Goals: Define your goals for strength training. Whether you want to increase muscle mass, improve overall strength, or enhance specific aspects of your fitness, having clear goals will help guide your training programme.
2. Learn the Basics: Familiarise yourself with basic strength training concepts, such as sets, repetitions and different types of exercises. Understanding these fundamentals will make it easier to follow a workout routine.
3. Start with Bodyweight Exercises: If you’re new to strength training, begin with bodyweight exercises to build a foundation. Squats, lunges, push-ups and planks are excellent bodyweight exercises that engage multiple muscle groups.
4. Understand Proper Form: Focus on learning and practising proper form for each exercise. Good form is crucial for preventing injuries and ensuring that you’re targeting the intended muscle groups. Remember a few good quality reps are much better than lots of reps with poor form.
5. Include Compound Exercises: You will definitely hear me talk about these if you haven’t already! Compound exercises work multiple muscle groups simultaneously, providing efficient and effective workouts. Examples include squats, deadlifts, lunges.
6. Progressive Overload: Gradually increase the resistance or intensity of your workouts over time. This principle of progressive overload is essential for continued strength gains. You can increase the weights and repetitions as you become stronger. The key is starting gently and building to avoid injury.
7. Choose a Suitable Training Programme: There are various strength training programs available, ranging from full-body workouts to split routines focusing on specific muscle groups on different days. Choose a programme that aligns with your goals and fits your schedule so you can be consistent with it.
8. Warm-Up and Cool Down: Always start your strength training sessions with a proper warm-up to prepare your muscles and joints for exercise – be sure to include dynamic stretches. After your workout, cool down with static stretches to improve flexibility and aid in recovery.
9. Listen to Your Body: Pay attention to how your body responds to strength training. If you experience pain (other than normal muscle soreness), modify your routine and seek advice if necessary.
10. Include Rest Days: Muscles need time to recover and grow stronger. Include rest days in your routine to allow your body to recuperate. Overtraining can lead to fatigue and increased risk of injury.

Remember that progress in strength training takes time, so be patient and stay committed. Celebrate your achievements along the way and don’t be afraid to adjust things as needed to keep it challenging and enjoyable.

Here’s a beginner workout for you to try – don’t forget to warm up and cool down. 

1. Squats – keep the weight in the heels, core engaged and chest lifted 
2. Bent over row – hinge at the hips. keep the back straight, core engaged and squeeze the shoulder blades together at the top of the row
3. Shoulder press – keep the core switched on, engage your glutes and shoulders back, bring the elbows no lower than shoulder height and make sure you can see your arms in your peripheral vision as you press.
4. Reverse lunge (alternate legs) – keep the shoulders back, chest lifted, drive through the heels as you step back to standing and watch the front knee doesn’t cave inwards. Only step back as low as feels comfortable for your knee/range of movement.
5. Lateral raise – slight bend at the elbows, keep the chest and neck tall and long, core strong to stop the upper body swinging. Squeeze the glutes to support the lower back.
6. Bicep curl – pin the elbow into the side and control the weights both up and down.
7. Hammer curls – squeeze the tricep at the bottom, core strong and upper body still to avoid momentum in the movement.
8. Straight leg or Romanian deadlift – keep the back straight and hinge from the hips, weight in the heels and glide the weight down the front of the legs. Only go down as far as the chest is parallel to the ground and don’t arch the back.

Try 10-15 reps of each exercise to get you started.

I have just launched a brand new beginner programme on the platform so if you’re ready to get started but not quite sure how, why not give it a go! 

As always, any questions please do get in touch.

Caroline x