Month: April 2024

Protein is essential for women in midlife for several important reasons. As we age our nutritional needs change and protein becomes particularly crucial for various aspects of health. Here are some of the reasons why protein is particularly important for women in this age bracket:

Muscle Mass and Strength: Ageing is associated with a natural decline in muscle mass and strength, known as sarcopenia. Protein plays a crucial role in supporting muscle protein synthesis, helping to maintain and build lean muscle mass. This is important for overall strength, mobility, and metabolic health. You can read more about that here.

Bone Health: Protein is not only important for muscles but also for bone health. Collagen, a protein found in bones, tendons, and ligaments, contributes to the structure and integrity of bones. Maintaining adequate protein intake can help support bone density and reduce the risk of osteoporosis. We know that bone density decreases naturally as we age and especially post menopause unless we work hard to combat it with protein intake and strength training.

Metabolism and Weight Management: Protein has a higher thermic effect compared to fats and carbohydrates. This means that the body expends more energy (calories) to digest and metabolise protein. Including sufficient protein in the diet can support weight management and the maintenance of a healthy body composition.

Hormonal Health: Adequate protein intake is important for hormonal balance. Hormones play a significant role in various physiological processes, including metabolism, mood, and energy regulation. Protein is necessary for the synthesis of hormones and enzymes that help maintain hormonal balance. Especially key at this time of life when the balance of hormones change.

Blood Sugar Regulation: Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates. This can be beneficial for managing insulin sensitivity and reducing the risk of type 2 diabetes, which becomes more prevalent as we age.

Satiety and Appetite Control: Protein-rich foods are often more satiating, helping us feel fuller and satisfied for longer. 

Immune Function: Protein is essential for the proper functioning of the immune system. It plays a role in the production of antibodies, enzymes, and immune system cells, helping the body defend against infections and illnesses.

Tissue Repair: Adequate protein intake is crucial for tissue repair. As we age, maintaining the integrity of tissues and supporting the body’s ability to recover from training and any injuries is increasingly important.

To meet our protein needs, women in midlife should include a variety of protein sources in their diet, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and plant-based protein sources. The recommended daily protein intake can vary based on factors such as activity level, overall health, and individual goals but take a look here to see exactly how much you need.

Are you getting enough protein in your diet?

Caroline x

The important thing here is that you are working on your own journey and the time it takes to see and feel results from exercise can vary widely from person to person, depending on several factors: your fitness level, the type of exercise you’re doing, the intensity of your workouts and of course your overall health and diet. 

Here are some general guidelines:

1. Immediate Effects

• The feel-good factor: You may experience an immediate mood boost and increased energy levels after a workout. This is due to the release of endorphins, often referred to as “feel-good” hormones.

2. Short-Term Effects (a few weeks): 

• Increased energy: You might notice increased energy levels and improved sleep patterns within a few weeks.
• Improved mood and mental clarity: Regular exercise has been linked to better mood and cognitive function, and you may start to notice these benefits relatively quickly.

3. Mid-Term Effects (4-8 weeks):

• Strength improvements: If your workout includes strength training, you may begin to see improvements in muscle strength and endurance.
• Weight loss or body composition changes: Depending on your exercise routine, goals and dietary habits, you may start to see changes in body composition, such as reduced fat and increased muscle mass.

4. Long-Term Effects (3-6 months and beyond):

• Visible changes: Significant changes in body composition, muscle tone, and overall fitness may become more noticeable.
• Cardiovascular improvements: You may experience improvements in cardiovascular health, including increased endurance and a lower resting heart rate.
• Flexibility and mobility: Regular exercise can enhance flexibility and joint mobility over time.

It’s important to note that individual responses to exercise can vary, and consistency is key. The frequency, intensity, and type of exercise all play crucial roles in determining how quickly you’ll see and feel results. MOST IMPORTANTLY  factors like nutrition, sleep and overall lifestyle choices contribute hugely to the overall impact of exercise on your well-being and how quickly you will see results. You cannot outrun a bad diet so ensure your nutrition is on point alongside your exercise.

Are you looking for a new fitness platform? 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

Lots of people ask me what my top tips are to stay active and in a fitness routine when on holiday. Your workouts when you’re away may change to those at home –  after all, holidays are holidays! But I know it’s true for me and many others that staying active and moving your body whilst on holiday definitely makes a difference to how you feel – both mentally and physically. It may be challenging to fit in a workout but here are some of my tips:

1. Plan Ahead: Schedule your workouts in advance, just like you would any other activity during your holiday. Knowing when and where you’ll exercise can make it easier to stick to your plan. Earlier in the day is always best on holiday before the activities begin and it gets too hot! Wear breathable fabrics and remember to hydrate!

2. Short, intense Workouts: Consider high-intensity interval training (HIIT) . Even a 10 or 15 minute blast pre breakfast! These can be effective and time-efficient, making it easier to squeeze in some exercise during a busy day. And you will feel so energised for it.

3. Bodyweight Exercises: You don’t always need a gym or equipment. Bodyweight exercises like squats, lunges, push-ups, and planks can be done anywhere, in your hotel room or on the beach. Put them into a circuit and set your phone timer!

4. Use Your Surroundings: Take advantage of your holiday destination. If you’re near a beach, go for a run, power walk, swim or try some beach workouts. Explore the area by walking or biking instead of using cars, taxis etc.

5. Active Excursions: Choose active excursions or activities. Snorkelling, hiking, cycling, or even walking tours can be enjoyable ways to stay active while exploring your holiday destination. Or tennis before it gets too hot in the day. Yoga can be a wonderful way to start and end your day too.

6. Pack Exercise Gear: Pack lightweight exercise equipment like resistance bands or a TRX. These items take up little space in your luggage and can add variety to your workouts. Don’t forget your trainers!

7. Use Hotel Facilities: If your accommodation has a gym or pool, make use of those facilities. 

8. Make it fun: remember you are on holiday so make sure you are having time to relax too! Maybe play a sport with another family member or friend. Pick something that you will enjoy so it doesn’t feel like exercising. Why not try paddle boarding or go for that sea swim? 

9. Flexible Routine: Be flexible with your workout routine. If you can’t stick to your usual routine, don’t stress. Adjust your expectations and focus on staying active in a way that fits your holiday schedule.

Remember that staying active during holidays is not just about structured workouts; it’s also about incorporating movement into your day and enjoying the experience. Listen to your body, have fun, and find ways to make physical activity an enjoyable part of your holiday routine.

Knowing when to increase your weights in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus. Here are some signs that might indicate that its time to adjust your weights:

1. Current Weights Feel Too Easy – If you find that you can complete your sets and repetitions with ease, and it doesn’t feel challenging anymore, it’s likely time to increase the weight. Your muscles need a sufficient stimulus to grow and adapt – take a look at the blog on how to build lean muscle here.
2. Consistently Meeting Repetition Targets – If you consistently meet or exceed your target repetitions without much effort, it may be an indication that your current weights are not providing enough resistance. Consider increasing the weight to maintain a challenging workout.
3. Lack of Muscle Soreness – Now this is an interesting one… While muscle soreness is NOT the only indicator of an effective workout, if you’re no longer experiencing any soreness after your sessions, it could mean that your muscles have adapted to your current routine. Gradually increasing the weights can help reintroduce that stimulus. You shouldn’t be in constant pain post-exercise by any means but knowing the difference between a challenging workout which causes muscle fatigue and an easy one which doesn’t is key!
4. Stalled Progress – If you’ve noticed a plateau in your strength or muscle-building progress, changing up your weights can be beneficial. Your body adapts to the stress placed on it, so introducing new challenges is essential for continued improvement.
5. Changes in Goals – If your fitness goals have evolved, for example, from endurance to strength, or from general fitness to hypertrophy (muscle growth), you may need to adjust your weights accordingly. Different goals often require different resistance levels.
6. Injury Recovery – If you’re returning to exercise after an injury or a break, it’s advisable to start with lighter weights and gradually increase them as your strength and fitness levels improve. Listen to your body and progress at a pace that allows for proper recovery.
7. Periodisation – Some training programmes incorporate periodisation, which involves planned changes in intensity and volume over time. This may include phases of lighter weights and higher reps followed by phases of heavier weights and lower reps. 
8. Remember in addition to the point above that not every workout is about going heavy/heavier! There are lots of exercises which are about endurance, time under tension without it involving a heavier weight so be guided by the program you are following. 

Remember, it’s crucial to make gradual adjustments to avoid overloading your muscles and risking injury – if in doubt start light and build up gradually. Aim for a progression that challenges you but allows you to maintain proper form and control during exercises. Always listen to your body and be mindful of how it responds to changes in your workout routine.

As always any questions, get in touch!

Caroline x