Month: August 2025

I am often asked by women in their 40s or 50s about changes in energy, mood or recovery and how they can use fitness to combat these? Cue my platform which is designed for women in midlife, with structured short functional strength sessions.

Why This Matters in Midlife

As you move through perimenopause and menopause, hormone shifts – particularly declining oestrogen and progesterone – can lead to muscle loss, fatigue, metabolic changes, bone density loss, mood swings and fluctuating weight. Strength training becomes essential: not just for maintaining muscle, supporting joints & improving our bone density, but for hormonal balance, improved metabolism, better mood and enhanced everyday function.

The guidance is clear: even just 30–45 minutes of resistance training, 3‑4 times a week, combined with moderate cardio (yes this can be as simple as walking the dogs), flexibility and recovery, makes a major difference in midlife.

Workout Structure: The Circuit Blueprint

• Duration: 30 minutes
  
• Frequency: 3 – 4 ×/week strength + 1 light/moderate cardio or active recovery
  
• Style: Circuits / Interval-style functional strength — simple, practical moves that replicate daily activities
  

Here’s how a session looks:

1. Warm‑Up (5 min): Joint mobility, dynamic stretches (leg swings, arm circles, hip openers)
   
2. Main Circuit (20 min): Compound moves, 45 sec work + 15 sec rest, repeated ×3 sets. Start with a light weight and build up gradually as your strength increases
   
3. Cool‑Down (5 min): Gentle stretches and deep breathing
   

Key Moves for Functional Support

• Squat to Overhead Press (legs + shoulders + core)
  
• Reverse Lunge with Rotation (balance, hip mobility, rotational core)
  
• Modified Push‑Up (wall or knee variation if needed)
  
• Deadlift with Row (emphasizes lower back and posterior chain)
  
• Side Plank or Plank Shoulder Tap (anti‑rotation core stability)
  

These mirror everyday movements—standing up, reaching, bending, twisting—all while boosting strength, balance and posture in midlife.

Midlife-Specific Modifiers & Phasing

• Load wisely: Begin with light 2 kg weights or resistance bands, then gradually increase as strength builds. Progressive overload is key to maintaining muscle and bone health.
  
• Adjust during hormone shifts: If you experience fatigue, hot flashes or joint stiffness, reduce intensity: choose lighter resistance, fewer reps, or swap push‑ups for wall-presses.
  
• Balance in cardio: Add walking, swimming or cycling 2–3×/week – I recommend low-impact cardio for heart health and stress relief without stressing the joints or raising cortisol too high – daily steps are also key, for me that’s walking the dogs!
  
• Recovery counts: I cannot stress this enough, rest days and sleep are essential to support muscle repair, hormonal recovery and stress regulation.
  

Add Flexibility, Balance & Calm

Recovery sessions can include:

• Yoga or Pilates for joint mobility and stress reduction
  
• Breathwork or mindfulness to lower cortisol and soothe the nervous system
  

Finally:

• Remember: A mat, 2 – 4 kg dumbbells, and a resistance band are all you need to start – and gradually increase your weights as you progress.
  
• Stick to 30‑minute workouts—manageable, effective, and sustainable. Caroline’s Circuits proves short sessions can deliver lasting results.
  
• Focus on form not weight: the emphasis is on control, posture and gradual progression. This prevents injury and builds longevity.
  
• Remember nutrition matters: aim for 1.0–1.2g protein per kg body weight plus added protein snacks especially in midlife to support muscle repair and metabolism

In summary, this workout plan echoes my signature style: functional, time-efficient strength training, focused on real-life movements, hormonal support and consistency. With intelligent load, regular recovery and a little flexibility, it’s possible to feel stronger and more energetic than ever in your 40s, 50s, 60s and beyond.

As always, any questions please do get in touch.

Caroline x

First things first: Low impact does not mean low results. You don’t have to jump or do high impact exercises to build strength and increase your fitness. In fact – if you’ve ever skipped a workout because the exercises are putting excessive stress on your joints then this blog is for you.

Strong, sculpted and supported — without the impact? Here’s your go-to guide for building strength the joint-friendly way.

Why Go Low Impact?

Low impact training is gentle on your joints but tough on your muscles.
It’s perfect for:

• Beginners who want to build up safely
• Women with past injuries or sensitive knees, hips or backs
• Anyone needing something sustainable

With the correct training program you’ll still challenge your muscles — without the jumping.

My Top 5 Low Impact Strength Moves That Actually Deliver

1. Glute Bridges

• Target: Glutes + Hamstrings
• Lay on your back, drive through your heels, pushing your hips towards the ceiling and squeeze at the top.
• Add a dumbbell across your hips or try single-leg for a greater challenge. 

2. Slow Mountain Climbers

• Target: Core + Shoulders
• Skip the speed — go slow, squeeze, and control the movement.
• This low-impact core finisher builds serious strength without the jolts or jumps.

3. Deadlifts (RDLs)

• Target: Hamstrings + Glutes + Core
• Hinge from the hips, keep a flat back as you take the weight down close to the front of your thighs. When your chest is parallel to the floor, come back up to standing. Whether you’re using dumbbells or kettlebells, this one’s excellent for posterior chain strength.

4. Wall Sits

• Target: Quads + Mental Grit!
• Slide down the wall, hold, breathe. Come down to 90 degrees or wherever feels comfortable with your knees.
• Great for leg strength, endurance and stability.

5. Bird Dogs (Weighted or Bodyweight)

• Target: Core + Stability + Glutes
• Slow, controlled, and great for the deep core muscles.

How to Structure Your Low Impact Strength Session

Here’s a simple format to follow:

Warm-up (5 mins): Gentle mobility + activation (think glute bridges, arm circles, bodyweight squats, if knees are fine to do so)
Strength Sets (20–30 mins): 2–4 rounds depending on your time allowed
Cool Down (5 mins): Stretch

Sample circuit:

• Glute Bridges x 12
• RDLs x 10
• Slow Mountain Climbers x 20 (10 per side)
• Wall Sit x 30 sec
• Bird dogs x 30 secs (alternating sides)
  

Low impact doesn’t mean low effort — go slow, lift heavy (when you’re ready) and focus on control. 

Final Reminder:

Burpees are optional. Strength is not! There are so many options to improve your leg strength (such as those above) and stay kind to your joints. You don’t need to jump. As your strength increases you can add more weights, more reps, more time. 

Train smart. Stay consistent. And never underestimate the power of slow, controlled movement. 

As always, any questions please do get in touch.

Caroline x

For a long time the focus for many people, especially women, has been the number on the scales. So many of us have been guilty of basing fitness goals on a number but one things is for sure – you’re not a fraction more worthy when it goes down, and you’re certainly not a failure if it goes up. Bodies are dynamic. Weight fluctuates – food, sleep, hormones, hydration, stress – all impact the scale. So why are we still giving it so much power? This is something I feel really passionately about and I cannot stress enough the importance of ditching that scale. I am a firm believer in -”If you’re showing up, moving with purpose, eating to fuel, and living your life – you’re progressing”.

Here are my 5 more empowering ways to measure your progress that have nothing to do with a number on a machine.

1. Strength Gains (Hello, Heavy Dumbbells)

If you’re lifting heavier, doing more reps, or finally mastering that push-up – that’s progress.

Strength doesn’t lie. It shows up in your workouts, in how you carry your heavy bags, how you scoop up children or grandchildren and in the confidence you bring to your day. Maybe you couldn’t do a full-body burpee without collapsing three months ago – and now you’re breezing through sets. That’s a win.

Tracking strength feels so much better than tracking pounds. Every rep is a reminder: you’re getting stronger.

2. Energy Levels (No More 3PM Slumps)

You know what real progress feels like? Waking up with more energy. Not needing three coffees to get through the day. Feeling alive instead of just surviving.

When your training is aligned, your food is supporting your goals, and you’re giving your body what it needs, you’ll feel it. Your body will stop fighting you and start working with you. You’ll be more productive, more present, and way more fun to be around.

3. Consistency (Are You Showing Up?)

Progress isn’t about perfection. It’s about showing up — over and over again.

Maybe you used to skip workouts all the time, and now you’re consistently moving 3–4 times a week. That’s growth. Maybe you used to go all-in for 2 weeks and then fall off. Now you’re building routines you actually stick with. That’s what builds real change.

Don’t obsess over instant results. Instead, ask yourself: Am I becoming more consistent? That’s the stuff that sticks.

4. How You Function

Fitness isn’t just for the gym. It’s for life.

Are you climbing stairs without getting out of breath? Picking up your kids with ease? Carrying your own suitcase without a second thought? These are the things that matter.

You don’t need to look a certain way to be fit — you need to function in your life with strength, ease, and confidence. That’s the real win.

5. How You Feel in Your Skin

Forget chasing a number. Chase the feeling.

Do you feel stronger? More empowered? More in tune with your body? Are you wearing clothes that make you feel amazing, not because of a size label, but because you love how you move and carry yourself?

That’s the kind of progress no scale can measure. And it’s the kind that lasts.

As always, any questions please do get in touch.

Caroline x

Let’s be honest — when it comes to strength training, most of us want to feel strong, see progress, and avoid burnout. But figuring out how to train smarter, not just harder, can feel like a bit of a mystery. That’s where fitness tech steps in.

Thanks to the rise of wearables and smart devices, we now have powerful tools right at our fingertips (or wrists!) that help us understand our bodies on a deeper level — from how we sleep to how we recover, and everything in between.

Here’s how fitness tech is changing the game for women who lift — and how you can start using it to level up your training.

What Are Fitness Wearables?

In short: they’re smart gadgets that track your health and fitness in real time. Think watches, rings, or straps that keep tabs on things like:

• Heart rate
  
• Steps taken
  
• Calories burned
  
• Sleep quality
  
• Stress levels
  
• Recovery readiness
  
• Even menstrual cycle tracking
  

Some popular ones you’ve probably seen (or already use!) include:

• Apple Watch
  
• WHOOP Strap
  
• Oura Ring
  
• Garmin
  
• Fitbit
  

These devices aren’t just about closing your rings or hitting a step count. They help you train with intention — so you’re not guessing your way through your workouts.

Why Wearables Matter for Women Who Strength Train

1. Personalised Progress (No More Guesswork)

Every body is different. With wearables, you can track your metrics — whether that’s calories burned during a heavy lift session, or your average heart rate during a conditioning circuit. It’s about data that actually helps you grow stronger, not just numbers for the sake of it.

2. Smarter Recovery Decisions

Ever feel a bit “off” but can’t quite explain why? Some wearables track your HRV (heart rate variability), sleep quality, and overall readiness so you know whether to push through or take a recovery day. It’s like having a coach on your wrist gently saying, “Let’s take it easier today.”

3. Hormone-Aware Training

Some tech pairs with apps to help you track your menstrual cycle and understand how your hormones might be influencing your strength, energy, or motivation. This is huge when it comes to lifting smarter — not pushing yourself on low-energy days, and leaning into your power when your body is ready to go.

4. That Extra Motivation Boost

Sometimes, that gentle ping to “move more” or “hit your goal” is the exact push you need to finish your last set. It’s like having a mini cheerleader that celebrates your small wins along the way.

How to Use Wearables in Your Strength Routine

➤ Track Your Heart Rate Zones

Use your watch or strap to see which heart rate zone you’re training in. It helps you push harder when needed, and recover properly when it’s time to slow down.

➤ Tune Into Sleep & Stress Data

If your wearable tells you you slept poorly or are under stress, consider a mobility session or active recovery instead of heavy lifting. Recovery is training, too.

➤ Set Small Daily Movement Goals

Even on rest days, wearables encourage gentle movement. Whether it’s a walk, stretching, or light cardio — it all adds up.

➤ Sync With Your Workouts

Many wearables link to fitness apps or platforms. Track your strength sessions, monitor trends, and celebrate progress with clear, visual data.

A Quick Note: Use Tech As a Tool — Not a Rulebook

While wearables are amazing for insight, they’re not meant to replace how you feel in your body. If your tracker says “rest” but you’re feeling energetic and ready, go for it. Your intuition matters just as much as the data.

Also: Not all wearables are created equal. Think about what you want to track, what fits your lifestyle, and how much info you actually want to see each day.

Final Thoughts

Fitness wearables aren’t just for pro athletes or hardcore data nerds — they’re for any woman who wants to feel empowered, informed, and aligned with her body. Whether you’re chasing strength gains, building habits, or simply curious about what’s going on under the hood, these tools can give you the clarity and confidence to train with purpose.

So, strap on your watch (or ring!), hit start on your next session, and know that you’re training smarter — not just harder.

As always, any questions please do get in touch.

Caroline x