Month: May 2024

The appropriate weight to lift, commonly referred to as the “right weight” or “working weight,” depends on several factors, including your fitness goals, current strength level, and the specific exercise you’re performing. I am often asked about what size of weight people should be lifting so hopefully this will help to clear up any confusion. Here are some general guidelines to help you determine an appropriate weight:

Repetition Range:

• The number of repetitions you’re aiming for influences the weight you should lift. 
• For purely strength building (low rep range, e.g., 1-6 reps), choose a weight that is challenging enough that you can only complete the desired number of repetitions with proper form.
• For muscle hypertrophy which focuses on building lean muscle, strength endurance and burn fat  (moderate rep range, e.g., 8-12 reps), choose a weight that allows you to fatigue the muscles within the target rep range.
• For endurance (high rep range, e.g., 15+ reps), select a lighter weight that you can lift for the desired number of reps without excessive fatigue.
• Remember “Muscular strength is a sprint – muscular endurance is a marathon” for more about the difference between the two take a look at this blog.

Fatigue and Form:

• The weight you choose should lead to fatigue within the specified rep range, but it’s crucial to prioritise proper form. If your form starts to break down, the weight is too heavy, and you may be at risk of injury.

Progression:

• As you become stronger, it’s important to progressively increase the weight to continue challenging your muscles. Gradual progression helps promote ongoing improvements in strength and muscle development. Keep a track of your journey and write it down.

Individual Strength:

• Your individual strength level plays a role. A weight that is appropriate for one person may be too heavy or too light for another. Listen to your body and adjust accordingly.

Warm-Up Sets:

• Start with lighter weights for warm-up sets to prepare your muscles and joints for the heavier working sets. These warm-up sets help you gauge how your body is responding on a particular day.

Trial and Error:

• It may take some trial and error to find the right weight for each exercise. Begin with a moderate weight and adjust based on how challenging it feels. Don’t be afraid to experiment and make adjustments as needed. You can always start one set with a certain weight and drop down or switch up on the next set if needed. 

Remember, the key is to find a weight that challenges you within the desired rep range while allowing you to maintain proper form. Consistent, progressive resistance training, coupled with appropriate nutrition and recovery, is crucial for achieving strength and fitness goals.

The biggest piece of advice I can offer? Use the weights which are RIGHT for you! Don’t compare what you are lifting with what your friend lifts or the person next to you at the gym. This can so easily lead to injury. I always recommend to start light, build up gradually and follow a structured program to achieve the goals you are looking for. YOUR goals! And whilst you can vary your programs you always need to be consistent. The key is to ensure that the weights are still a challenge – if they feel too easy then it is definitely time to switch things up. 

Caroline’s Circuits 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. Lifting weights is so important especially in midlife as we lose muscle mass and bone density from 35+ and especially post menopause.

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

Whether or not it’s safe or advisable to exercise every day depends on various factors, including your overall health, fitness level, the intensity and type of exercise and your personal goals. I do get asked this question a lot and it requires thought and careful answering. My first question would be – why? Why are you wanting to exercise so much and what is the motivation behind it? If you find an exercise which you really enjoy and it isn’t too intense then that is fine to do daily, such as walking or yoga. You also want to take into consideration the length of time of each session – ultimately you want to find a routine that optimises your efforts and doesn’t undo them. Remember the importance of rest and recovery for fitness gains and to avoid injury. Here are some of my key considerations:

1. Type of Exercise: Different types of exercise have varying impacts on the body. If you engage in high-intensity workouts, especially those that target specific muscle groups specifically, you will need rest days between them to allow for recovery. On the other hand, light to moderate activities like walking or gentle yoga are suitable for daily practice.

2. Intensity and Duration: The intensity and duration of your workouts matter. Intense and prolonged exercise puts stress on your muscles, joints, and overall body, necessitating rest days to prevent overtraining and reduce the risk of injury.

3. Listen to Your Body: Pay attention to how your body responds to exercise. If you experience persistent fatigue, soreness, or signs of overtraining, such as disrupted sleep or changes in mood, it may be a signal to give your body some rest.

4. Recovery: You will have heard me say this before – rest days are VITAL for the body to repair and strengthen muscles. This recovery phase helps prevent burnout, reduces the risk of injuries, increases motivation and improves overall performance.

5. Variety in Workouts: Incorporating a variety of exercises, including different types of cardiovascular, strength training, and flexibility exercises, can help distribute the stress on your body more evenly. This may allow for more frequent workouts without overloading specific muscle groups.

6. Individual Differences: What works for one person will not necessarily work well for the next. People have different fitness levels, recovery rates, and overall health conditions. It’s essential to tailor your exercise routine to your specific needs and goals.

7. Restorative Activities: On days when you’re not doing those intense workouts, consider incorporating restorative activities such as stretching, yoga, or a nice long dog walk to promote recovery.

In summary, whether you can exercise every day depends on the nature of your workouts, your body’s response, and your overall health. It’s generally recommended to include rest days and listen to your body’s signals to avoid overtraining and support long-term fitness and well-being.

A great exercise schedule that I would recommend to my clients would be along these lines – 30-40 minute workouts 4x a week – a mixture of medium to high impact workouts for example on Monday, Tuesday, Wednesday and Friday interspersed with lower intensity workouts once or twice a week (such as jogging, swimming, cycling, yoga, Pilates) with either a mobility stretch session or long walk on the weekend. The high intensity sessions could be either strength or cardio focussed but I would definitely recommend at least two strength-based sessions a week, you can alternate between upper body and lower body sessions.

I do not recommend more than 3 sessions of HIIT workouts per week and would advise one day of complete rest of any high impact exercise. Alongside this routine I advise clients to focus on getting 7/8 hours of sleep per night and eating a balanced diet, drinking lots of water and watching their alcohol levels. Keeping your workouts varied is also key!! And finally enjoy your exercise, see it as enjoyment rather than a chore and if you find something you love you are more likely to stick with it and be consistent. 

As always, any questions get in touch!

Caroline x

Optimising sleep is essential for overall health and well-being. I for one notice a huge difference on the days when I haven’t had a good night’s sleep the night before. There are certain things that I’m aware of that dramatically improve my sleep quality and I wanted to share these with you as well as find out what works for you at your end! I don’t always stick to these but I’m really trying to make them a priority going forward. So here are just a few of my top tips:

1. Maintain a consistent sleep schedule: go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock.

2. Create a relaxing bedtime routine: I try to establish calming pre-sleep rituals, such as reading a book, taking a warm bath, or completing a skin care routine. I also swear by a lavender pillow spray – so good!

3. Create a comfortable sleep environment: ensure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, as well as a cool, dark, and quiet environment. Consider blackout curtains or white noise machines if needed. I also find the room temperature to be a major game changer – I hate being cold but then at the same time a stuffy hot room is a no no and I like to have fresh air. For those suffering with hot flushes this is a key consideration too.

4. Limit exposure to screens Before Bed: this is way easier said than done and I am definitely not the best at this but it really does make a difference. Reduce exposure to electronic devices like smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin.

5. Control light exposure: get exposure to natural light during the day, especially in the morning. In the evening, dim the lights to signal to your body that it’s time to wind down – get those candles out!

6. Be mindful of what you eat and drink: avoid heavy meals, caffeine and alcohol close to bedtime. These can disrupt sleep or make it harder to fall asleep.

7. Exercise regularly: a no brainer for me – this one doesn’t usually fall by the wayside! Engage in regular physical activity, but try to finish your workout a few hours before bedtime. Regular exercise can promote better sleep but intense activity too close to bedtime may have the opposite effect.

8. Manage stress: Trying to reduce stressors in your life will make a massive difference to your sleep quality – anxiety and stress being even more prevalent during perimenopause/the menopause years. Tackle those stressors head on or work out your best way to manage them – for me I find a dog walk and yoga particularly helpful here as well as writing things down or talking them through with a friend. 

9. Limit liquid intake before bed: reduce the consumption of liquids, especially caffeine and alcohol, in the hours leading up to bedtime to minimise disruptions from bathroom visits.

10. Eliminate artificial light from your bedroom: get rid of that digital alarm clock with flashing numbers, remove bright lights and make it a calm, cosy zone to help you drift off.

It’s important to note that individual sleep needs vary, so it may take some experimentation to find the strategies that work best for you. Consistently practicing good sleep routines can contribute to better sleep quality over time. And when you sleep better everything improves from the food choices you make, to your exercise habits, general mood, focus etc.

What are your top tips for better sleep?

As always, any questions please do get in touch.

Caroline x

For many when you think of the 80/20 principle you think weight loss with the thought that 80% of your weight loss comes from diet and 20% from exercise. However there’s a bit more to it and actually it all relates to the Pareto Principle, read on!

The 80/20 rule, also known as the Pareto Principle, is a concept that suggests that in many situations, roughly 80% of the effects come from 20% of the causes. This principle is named after the Italian economist Vilfredo Pareto, who observed in the early 20th century that approximately 80% of the land in Italy was owned by 20% of the population. The 80/20 Rule is a generalisation that has been applied to various fields, and it is not necessarily a rigid mathematical law. In the context of exercise and fitness, the 80/20 rule can be applied in various ways:

• Nutrition and Diet: Approximately 80% of your fitness results may come from 20% of your dietary choices. Focusing on key nutritional factors, such as consuming whole foods, maintaining proper portion sizes, and staying hydrated, can have a significant impact on your overall health and fitness.

• Workout and Exercise type: It is often observed that a substantial portion of the benefits derived from exercise comes from a smaller set of exercises or activities. For example, in resistance training, a few compound exercises like squats, deadlifts, and bench presses may contribute significantly to overall strength and muscle development. Focusing on these key exercises can provide a more efficient workout compared to spreading efforts across numerous exercises.

• Muscle Development: The principle might be applied to muscle development, suggesting that a significant portion of muscle gains may come from targeting specific muscle groups or movements. Prioritising exercises that engage multiple muscle groups simultaneously can be more effective in building overall strength and size.

• Workout Intensity: 80% of your progress can come from 20% of your most intense and effective exercises. High-intensity workouts, featuring compound movements like squats and deadlifts, often yield substantial results compared to less intense exercises.

• Cardiovascular Fitness: In cardiovascular exercise, such as running or cycling, the principle might imply that the majority of cardiovascular benefits come from a fraction of the workout duration. High-intensity interval training (HIIT) is one example where short bursts of intense effort can provide cardiovascular benefits similar to or greater than longer, steady-state exercise.

• Recovery and Rest: 80% of your progress might come from 20% of your focus on recovery. Proper rest, sleep, and active recovery play a significant role in allowing your body to repair and grow stronger after workouts.

• Time Efficiency: When considering time spent exercising, the Pareto Principle may suggest that a smaller percentage of your workout time contributes significantly to overall fitness. This can be used to argue for more focused and efficient workouts, emphasising quality over quantity.

• Goal Setting: Focusing on the most important fitness goals can lead to the majority of your desired outcomes. For instance, prioritising strength training if your primary goal is to build lean muscle.

It’s important to note that the percentages in the 80/20 rule are not rigid and can vary. The principle is more of a guideline to emphasise the idea that a disproportionate amount of your results often comes from a small, focused effort. Individual responses to exercise and fitness strategies can vary, so it’s crucial to find what works best for your unique body and goals.

The phrase “you can’t outrun a bad diet” emphasises the significant impact of dietary choices on overall health and fitness. While exercise is crucial for maintaining good physical and mental health and can contribute to weight management, you cannot compensate for a poor diet solely through physical activity. Here are a few reasons why diet plays a crucial role:

1. Caloric Imbalance: Weight management is fundamentally about balancing the number of calories consumed with the number of calories expended. If you consume more calories than your body needs, you will gain weight, regardless of how much you exercise.

2. Nutrient Quality: A nutritious diet provides essential vitamins, minerals, and other nutrients necessary for overall health. Exercise cannot compensate for a lack of essential nutrients or the harmful effects of an imbalanced diet.

3. Metabolic Rate: While exercise can boost metabolism temporarily, the majority of your daily energy expenditure comes from your basal metabolic rate (BMR), which is the energy your body needs at rest. Diet has a more significant impact on your BMR than exercise.

4. Energy Efficiency: The human body is efficient at storing excess energy as fat. Consuming high-calorie, low-nutrient foods can lead to weight gain, and it’s much easier to consume excess calories than to burn them off through exercise.

5. Hunger and Appetite Regulation: Certain foods can influence hunger and satiety hormones. A diet high in processed foods and added sugars may disrupt the body’s natural appetite regulation mechanisms, making it more challenging to control calorie intake.

6. Overall Well-being: Diet not only affects physical health but also mental well-being. Nutrient-rich foods support cognitive function, mood, and overall mental health. A poor diet can contribute to fatigue, lethargy, and other negative mental health outcomes.

In summary, while exercise is crucial for overall health and can aid in weight management, a balanced and nutritious diet is equally, if not more, important. Combining a healthy diet with regular physical activity leads to the best results for maintaining a healthy weight and promoting overall well-being. I am not suggesting for a second that we should start calorie counting or restricting/removing certain foods from our diets entirely! What I am saying is that we should be focussing on having a healthy, balanced diet with adequate protein intake and fruit and veg to support our bodies to fuel them through the day and the exercise we are asking them to do. With the combination of a healthy, balanced diet and a consistent exercise regime you will see results, feel fantastic both mentally and physically and reap the rewards long term.

As always any questions please get in touch.

Caroline x