Month: June 2024

The word on strength training is really spreading now which I am thrilled about – as you know I am a HUGE advocate of resistance based training especially for women as we get older. We are starting to dispel some of the age old myths regarding this way of training and seeing the true benefits of using weights.

The biggest myth I have heard when it comes to strength training, building muscle and menopause is that Women over 50 cannot improve their fitness. Which is COMPLETE MADNESS – here’s why!

Yes it may well be more challenging to build muscle in our 50s but it is far from impossible. As we age, we do become less efficient at absorbing and digesting protein (note here less efficient not we “cannot”) and as a result there is a natural decline in muscle mass as we age, combined with the drop in oestrogen during menopause. But we can offset this. Adequate protein intake combined with strength training will help your body combat these changes and if you are consistent, you will feel stronger, healthier and more on top of your game, even than you did in your 20s and 30s. 

Here are my top tips to staying strong and feeling your best during your 40s, 50s and beyond:

1. Use weights – dumbbells, kettlebells, barbells! Add load and resistance to your exercise routine. Strength training using weights has so many benefits from building lean muscle, enhancing bone health, reducing the risk of osteoporosis, improved metabolism, hormone balance, joint health, grip strength, posture, core strength and functional fitness. The list really could go on! You can read more on why women of all ages should strength train here. Remember to keep the challenge on with the weights you use to keep progressing. Little and often is also key – small chunks of exercise really do add up and all movement is good whatever it may  be.
2. Use resistance bands – these are brilliant for adding variable resistance to a workout, they’re super easy to pack so you can keep it up when on holiday or travelling for work, they are great for helping to build muscle and challenge the muscles more than just bodyweight. 
3. Get enough protein: You need to give your muscles enough amino acids (the constituent parts of protein) to build muscle and repair. Women (especially those lifting weights) are being recommended to have 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. 
4. Get your steps in – cardio is also a big part of your overall fitness even if strength training is the priority. Less Hiit and more weights. But still daily walking for mental as well as physical health is so key. Being outside in nature has so many benefits and really can be a game changer for your day.
5. Finally do not forget the importance of recovery – as important as the training itself. You must rest for muscles to repair and grow.

The key point here is that the myth around building muscle and menopause is totally busted! You can, with the correct exercise plan and dietary intake build lean muscle, offset the effects of age and menopause and feel amazing. My big piece of advice is to get started, start gently, build and be consistent – those results will come.

As always any questions please get in touch.

Caroline x

The need for cardio (aerobic exercise) in addition to strength training depends on your fitness goals and overall health. Both types of exercise offer unique benefits, and incorporating a combination of both can contribute to optimum overall well-being.

Here are some considerations:

1. Cardiovascular Health: Cardio exercises, such as running, swimming, or cycling, are essential for maintaining cardiovascular health. They improve the efficiency of your heart and lungs, lower blood pressure, and help manage weight. Do not underestimate the benefits of walking too. You can also get many cardio benefits through certain types of strength training. 

2. Weight Management: Cardio workouts can be effective for burning calories and supporting weight management. If weight loss or maintenance is one of your goals, combining strength training with cardio can be beneficial.

3. Endurance: Cardiovascular exercise enhances endurance, which can be valuable in various aspects of life. Whether you’re an athlete or simply want to improve your stamina for daily activities, incorporating cardio can be beneficial. There is also no substitute for running if you’re signed up for a marathon!! 

4. Mental Health: Both strength training and cardio have mental health benefits. Cardio exercises are known to reduce stress, anxiety, and improve mood by releasing endorphins. Strength training also contributes to improved mental well-being.

5. Metabolism: Cardio can boost your metabolism, especially in the immediate post-exercise period. Strength training, on the other hand, can contribute to an increased resting metabolic rate over time as your muscle mass increases.

6. Time Efficiency: If time is a constraint, you can design your workout routine to include both strength training and cardio in a single session or alternate between them on different days.

Ultimately, the key is to find a balance that aligns with your goals, preferences, and overall health. If your primary goal is to build strength, you may not need as much cardio compared to someone aiming for improved cardiovascular fitness e.g. training for a marathon. In many cases, a balanced fitness routine that includes both strength and cardio training is ideal. This approach provides comprehensive health benefits, including improved cardiovascular health, muscle strength, flexibility, and overall fitness. The specific ratio of strength to cardio training can vary. Additionally, it’s essential to listen to your body and gradually progress in intensity to avoid overtraining and reduce the risk of injuries. For me, primarily strength training with a side of cardio always wins – walking daily is a gamechanger for me alongside my workouts for both its physical and mental benefits. Lifting weights is better for fat loss and building lean muscle but cardio shouldn’t be ignored, it has some great benefits and the two work very well in tandem! My advice (if you’re looking to tone up, build some lean muscle and improve your fitness) is to try doing a variety of both. 3-4 strength sessions per week alongside a couple of cardio workouts is ideal (of course with some mobility and stretching too if you can). It is also important to remember the nutrition side of things if you want to see results. Maintaining a healthy, balanced diet with plenty of fresh fruit and veg and protein as well as complex carbs will tick the boxes for hitting those goals you have set! And always, always take one if not two rest days.

As always, any questions please do get in touch. 

Caroline x

As we all know nutrition plays a crucial role in achieving and maintaining fitness. Eating a balanced, healthy and nutritious diet provides the necessary fuel for your body, supports energy levels, aids in recovery, and contributes to overall well-being. Exercise is a huge part of the process but without nutrition you will not see the results you are looking for. 

Here are some of my key tips on how you can “eat your way to fitness”:

Balanced Macronutrients: Include a balance of macronutrients in your diet: carbohydrates, proteins, and fats. Each macronutrient serves specific functions in the body, and an appropriate balance is essential for overall health and fitness. 

Protein is crucial for muscle repair and growth, especially if you’re engaging in strength training or other forms of exercise. Include lean sources of protein such as chicken, fish, tofu, legumes, and dairy in your diet.

Carbohydrates are the body’s primary source of energy. Choose complex carbohydrates such as whole grains, fruits, and vegetables to provide sustained energy for your workouts.

Essential Fats: Include healthy fats in your diet, such as those from avocados, nuts, seeds, and olive oil. Healthy fats are important for hormone production, brain function, and overall cellular health.

Nutrient-Dense Foods: Focus on nutrient-dense foods that provide a wide range of vitamins, minerals, and antioxidants. These foods support overall health, immune function, and recovery from exercise.

Hydration: Proper hydration is crucial for maintaining energy levels, supporting digestion, and aiding in recovery. Drink an adequate amount of water throughout the day, especially before, during, and after exercise.

Meal Timing: Consider the timing of your meals, especially around workouts. Eating a balanced meal or snack containing protein and carbohydrates before and after exercise can support performance and recovery.

Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. This helps regulate overall caloric intake and supports intuitive eating.

Individualised Approach: Everyone’s nutritional needs are different. Consider your specific goals, activity level, and any dietary preferences or restrictions when planning your meals. Consulting with a registered dietitian or nutrition professional can provide personalised guidance if you think this would be useful for you.

While nutrition is a fundamental aspect of fitness, it’s important to recognise that overall fitness also involves regular physical activity, adequate rest, good sleep and other lifestyle factors. Combining a well-rounded and balanced diet with consistent exercise and healthy lifestyle practices contributes to achieving and maintaining optimal fitness levels and will see you reach your goals.

As always, any questions please get in touch.

Caroline x

Determining whether you are eating enough protein depends on various factors, including your age, gender, weight, activity level, and fitness goals. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining muscle mass. With so many protein powders and supplements on the market it can often be very confusing. Firstly think about why we may need a protein supplement, what the best sources of protein are and whether we should be worrying about a protein deficiency.  Here are some general guidelines to help you assess your protein intake:

Calculate Your Protein Needs:

A common recommendation for protein intake is around 0.8 grams of protein per kilogram of body weight for sedentary adults. However, if you’re physically active or involved in strength training or other intense physical activities, you may need more. More active women (especially those lifting weights) are currently recommended to have 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. So, to get this level of protein in throughout the day it’s wise to take a look at some of the foods richest in protein. Typically, animal-based protein sources are more readily utilised by the body than plant-based protein sources, but that does not mean we should ignore plant sources. 

Consider Your Goals:

Your protein needs may vary based on your fitness goals. Athletes or individuals aiming for muscle gain or fat loss may require higher protein intake to support their objectives. In such cases, protein intake at the higher end of the recommended range may be beneficial.

Assess Your Diet

Evaluate your daily food intake to determine how much protein you’re consuming. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds into your diet.

Healthy animal sources of protein include: 

• Eggs (a large egg has approximately 6 g protein)
• Chicken 
• Turkey 
• Salmon 
• Milk 

Plant based sources include:

• Quinoa
• Soy
• Tofu 
• Lentils 
• Tempeh

Nuts are also a good source of protein but do also contain a high amount of fat alongside other important nutrients which make them a great snack or topping rather than a main protein source. 

Protein powders shouldn’t be overlooked – when mixed with high quality milk such as dairy or soya these can help women boost their protein intake, especially if you are struggling to get enough in via your diet as appetite. However be sure to have a look and see how much protein per “scoop” on the power you choose so you can keep track. These can be very high in sugar so it’s wise to do some research.

Spread Protein Intake Throughout the Day:

Distribute your protein intake evenly across meals and snacks throughout the day. This approach helps maximise protein synthesis and supports muscle protein balance.

Monitor Physical Changes:

Pay attention to how your body is responding to your current protein intake. If you are constantly fatigued, experience muscle loss, or have difficulty recovering from workouts, you may need to adjust your protein intake.

Consult a Nutrition Professional:

If you’re uncertain about your protein needs or if you have specific health or fitness goals, consider consulting with a registered dietitian or nutritionist. They can provide personalised guidance based on your individual requirements.

It’s important to remember that upping your protein intake won’t make you bulk up, it will instead help your body to function optimally as you get older, to build lean muscle to keep you physically active and to live a longer healthier life. I always try to centre each meal and snack around protein. Remember that individual protein needs can vary, and there is no one-size-fits-all recommendation. It’s essential to consider your overall diet, lifestyle, and fitness goals when determining your protein intake. Making informed choices about protein sources and adjusting your diet based on your specific needs can contribute to overall health and fitness.

As always, any questions please do get in touch. 

Caroline x