Author: Caroline's Circuits

Do you include squats in your weekly workout routine? If you’re a member of my platform then it’s unlikely you go a full week without a squat and there is a good reason for this! There are so many benefits of squats – they are such a great exercise and I am a firm believer that you should definitely work them into your fitness regimen regularly. 

Before we dive into the benefits, if you are new to strength training and squatting then it is so important to work on your technique and ensure your form is correct before adding weights (or jumps) in. 

Squats are a compound exercise which means that although they may be primarily a leg and glute exercise, they require whole body strength and coordination to be performed correctly. They are a functional exercise and the movement pattern helps up in everyday tasks and life (find out more about functional training here). So, what are my top ten reasons you should be squatting?

Squats build core strength: When performed with good form squats use the core in a big way. Studies have shown that squats engage the deep core muscles and surface level abdominal muscles even more than a traditional crunch. So, if you want abs of steel, get squatting!

Squats improve knee strength and stability: The bending and straightening of the knee joint in the squat action increases blood flow to the knee joint bringing oxygen and nutrients to the knee increasing the functionality and mobility of the joint. As the muscles surrounding the joint become stronger the joint itself becomes more stable as a result.  

The varieties are endless: There are so many different types of squat – from single leg pistol squats to big wide sumo squats, from squat jumps to squat holds you can never get bored of this great exercise!

You can do them anywhere: Whilst you have the option to add dumbbells, kettlebells, barbels and bands you can do these without any equipment, anywhere in the world so are a great one to pop into your poolside bodyweight workout.

Squats increase power: When done with good form and correct technique squats will help improve performance. There is strong evidence from many studies showing that squatting and progressively adding weight to improve strength and power allows the body to exert more force onto the ground which improves running speed and jump height. So, if you are looking to run faster or improve performance then you need to be including squats into your strength training.

Squats build lean muscle: In a recent blog I discussed that to build lean muscle we need to create an environment which causes the body to release growth hormone and testosterone – and you guessed it squats create this anabolic environment and encourage the body to build muscle. The best news is that it encourages all over lean muscle growth, not just isolated to one area.

Following on from the previous point – building lean muscle will increase your metabolism. Put simply muscle burns fat, even at rest so if you are including exercises like squats in your routine you will have sustained calorie burn after your workout helping you to achieve your fitness goals and manage weight.

Did you know that squats will improve your posture? They help to build better balance and posture by increasing overall strength and this in turn helps us to carry our body in an optimal fashion – say goodbye to achy shoulders and back pain because of bad posture.

Squats can really help to improve bone strength – anyone who has followed me for a while will know this is really important and a point a I cannot raise enough. Strength training in general is amazing for offsetting the effects of ageing (and menopause) to maintain and increase bone density. By loading the bones through exercises like squats (and even better with weights or bands) we encourage bone growth which makes our bones stronger – you can read more about this here.

Finally – squats are famous for glute strength! And whilst this may be a benefit to some people (as squats do hit the glutes quite hard) building stronger glutes isn’t just important for aesthetic reasons! Strong glutes mean better posture, better balance, less back pain and you’ll be able to walk up those hills much more quickly and easily. 

Why not try this 10 min glutes workout for free.

Do you include squats in your weekly workouts and what are your favourite squats?

Caroline x

Building lean muscle is often high on everyone’s agenda when they start a programme or begin their fitness journey. In the media it is termed all sorts of things like toning, sculpting, getting lean, to name a few but ultimately the goal is to increase lean muscle mass (and this does not mean bulking up). Strength training will help you achieve this goal alongside increasing functionality, slowing down or offsetting the natural ageing process, increasing bone density, boosting mood and so much more (take a look at this blog for the full low down on the benefits). 

The process of building muscle is called hypertrophy. It happens in several phases initiated by strength training or putting the muscles under tension and force. From a physiological perspective there are two main ways of achieving hypertrophy: 

1. Increasing the number of myofibrils in a muscle fibre (myofibrils are the interconnected protein filaments that make up muscle fibre). Myofibrils make up the units which cause the contraction and relaxation of muscles. By increasing the number of myofibrils you increase the strength of the muscle with some increase in the size of the muscle.
2. Increasing the muscle cell fluid which surrounds the myofibril. This contains water, ATP (the energy producing molecule) and other substances which produce and store energy. This is called sarcoplasmic hypertrophy which gives the muscles a larger appearance.

To achieve hypertrophy or muscle growth there are 3 main mechanisms:

1. Mechanical tension – this is the force or load that works against our muscles during contraction. This is your dumbbell or resistance band during an exercise. 
2. Muscle damage – this occurs when we do a movement for the first time, change the technique, increase the volume of work or increase the load on the muscle. It sounds dangerous but when done in a controlled fashion (e.g. a gradual increase in weight over time or adding a couple of reps to a set to challenge the muscle) it causes micro-damage to the muscle and as it rebuilds it grows stronger than it was before. The key is not too much damage – so increase gradually and start gently.
3. Metabolic stress – this is the burn you feel at the end of a set or towards the end of a circuit. It is the build up of metabolites in the muscle from all the hard work it has been doing. 

These three mechanisms all prompt our bodies to release hormones such as growth hormone or testosterone which work to increase protein production and limit muscle breakdown. These are essential for the growth and repair of our muscles. These hormones also tell our satellite cells to activate (these cells are found outside our muscles and cause our muscles to repair muscle damage by fusing the fibres back together but longer and stronger than before – making them a bit bigger). 

So, what can we do to help the process and aid our bodies in growing stronger, lean muscles? There are a few things that we can do that will really make a difference:

• Eat enough protein – this is essential for muscle growth. Take a look at this recent blog all about how much protein you really need at each stage of life.
• Eat in a calorie surplus (I know this sounds counterintuitive but bear with me) – you need the energy to grow and repair and rebuild the muscle. The amount of surplus is dependent on training volume and goals but a small surplus will put your body into an anabolic state (growth state) to enable it to build muscle. 
• Don’t go for low carb diets – carbs will be used for energy when you are training and going about your daily life which frees the protein up to build the muscle. If you are short on carbs your body will use the protein for energy and not for muscle building. The key here is a healthy, balanced diet with plenty of protein!
• Include the compound exercises – anyone who has followed along for a while will know I am a huge fan of these because they are so beneficial for your body. I am talking squats, lunges, rows, press up etc. These require a lot of energy, they use the more than one muscle group at a time and produce a greater hormonal response (stimulate more muscle growth) than isolated exercises. 
• Focus on progressive overload – this means keep challenging yourself. You must continue to challenge the muscles to keep them working hard to adapt and respond to the training stimuli. Take a look at this recent blog on when to increase weights to understand more on this point. 
• Focus on recovery – if you don’t give your muscles time to recover and repair they won’t be able to grow stronger and larger. So, change up which muscle groups you train on which day. This is the reason whyI have designed the classes on specific days in my program: Monday Full Body, Tuesday upper body, Wednesday lower body and Friday whole body. This gives the muscles a chance to recover between sessions and deliver optimum performance in the next workout. 
• Consistency – you can’t expect results overnight but with consistent effort and work you will certainly see them. You need to think of it as a lifestyle choice not a quick fix and you will certainly reap the rewards.

So in conclusion I want to reiterate that you are on a continuous journey with your fitness and it is YOUR journey! If you focus on getting stronger and being more active it  is a sure-fire way to ensure that you future proof your body, enhance your wellbeing and mood. Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent for the long haul.

Caroline x

I have talked a lot about the physical and mental health benefits of exercising but did you know that workouts are great for your skin? Cardio or aerobic training has been shown to improve skin health but new research has found that lifting weights is even more effective for rejuvenating your skin. Can you believe there is yet another benefit to strength training?!

A study has come out of the sport science department in Kyoto which looked at middle-aged women who took part in either a 16 week aerobic training programme or 16 week resistance training programme to assess the effects on skin. Traditionally, strength or resistance training has been associated with:

• Increased bone density: with the drop in oestrogen post menopause women are more at risk of osteoporosis – training with weights stimulates new bone growth and reduces risk of fractures etc
• Weight management – you build lean muscles using weights which in turn increases your metabolism, burning more calories over the course of the day post workout.
• Increased lean muscle mass, not bulking up contrary to the myth! 
• Enhanced mood. Not only will exercise release endorphins which help with anxiety/stress, you will feel more confident too.
• Improved strength/agility/endurance in so many other sports i.e. running tennis etc as well as your overall posture & stability. You’ll have less back pain as a result. 
• Reduced risk of heart disease & diabetes

Aerobic training is known to improve cardiovascular fitness, enhance stamina, weight management, improve mood and improve heart health. Given that exercise has such far reaching benefits it makes sense that it might well go as far as the skin.

Before we get into the results of the study let’s take a quick look at the structure of skin. Skin is the largest organ, made up of several components with the vital job of protecting you from germs and infections. The skin is made up of several layers:

• The stratum corneum – the outermost layer of dead skin cells, these used to exist in the epidermis
• The epidermis – this is the thinnest layer of skin but protects you from the external environment. This has 5 layers of its own and is made up of a number of different types of cells including cells that produce keratin (which is the main component of the epidermis), cells which produce melanin (the pigment in skin) and cells which keep foreign substances from getting into your skin.
• The dermis – the middle layer and the layer responsible for wrinkles! It is a complex combination of blood vessels, hair follicles, and oil glands. There is plenty of collagen and elastin (vital for skin health).
• Subcutis – the skin’s fatty layer. Reduction in this layer gives rise to sagging skin, and ultimately wrinkles. This layer has sweat glands and connective tissue.

There are a couple of key components of skin which we should know about: 

• Collagen is a protein found in the dermis layer and is termed the fountain of youth! Environmental factors and age diminish the body’s ability to produce collagen and can even cause breakdown of collagen – resulting in wrinkles. 
• Elastin is also found in the dermis and is a protein responsible for structure and support for the skin. Much like collagen age and the environment aren’t kind to the production and maintenance of elastin. 
• Keratin – is the strongest protein and forms the rigidity of skin.

This study found that at the end of the 16 weeks of training both the aerobic and the resistance training group saw improved skin elasticity and upper dermal structure. The resistance training group however saw increased dermal thickness. So the outcome here was that the group who did 16 weeks of strength training saw greater skin rejuvenation through an enhanced dermal layer (due to more collagen, more elastin).  When you lift weights you release a growth hormone produced by the pituitary gland which stimulates your fibroblast cells resulting in collagen production.

This is an exciting study to be released since ageing causes a deterioration of the dermis but it may well be that we can offset some of this through strength training. Although there were improvements in skin to both groups there was a marked difference in the dermal thickness for the resistance training group.

It is so important to look after our skin, protect it from sun damage, have a good skin care routine but now we can help it further by lifting weights! 

Let me know what you do to look after your skin? Get in touch.

Caroline x 

Did you know that what you eat affects your sleep? That’s right, a good night’s sleep starts with your culinary skills! There are certain foods which are known to improve sleep quality and duration, to encourage relaxation and relieve stress. Intrigued to find out more? So was I! 

We all know how vital sleep is for our physical health, wellbeing, recovery, immunity and mental health. To remind yourself of the importance of good sleep take a look at my previous blog on why we need sleep here.

So what are these magical foods to boost our sleep quality? First up are cherries! Cherries are a natural source of melatonin. Melatonin is a hormone which is naturally occurring in the body, at night melatonin levels rise (it is secreted in response to darkness) which helps to synchronise and regulate your circadian rhythm. During the daylight hours the levels of melatonin in the body drop which is why you feel more awake during the day. Whilst melatonin isn’t essential for sleep it has been shown that higher levels of melatonin result in greater sleep duration and quality, so try the cherries! 

Next up – almonds. Almonds contain magnesium which helps you to relax, fall asleep more quickly and improve sleep quality. Magnesium works by regulating signals in our nervous system. The body transmits signals from the brain, down the spinal cord, along the nerves to various body parts giving messages of action, pain, stress, relaxation – everything that the body does really. These signals require chemical messengers called neurotransmitters. Magnesium acts on these neurotransmitters by blocking some of them which stimulates the body whilst increasing the action of those additional neurotransmitters which have a calming effect. The combined effect of this blocking and upregulating of certain signals results in feelings of calmness and relaxation, thus aiding sleep. 

Bananas are rich in potassium and magnesium which both work to relax muscles and have a calming effect on the body. We have already discussed magnesium but let’s now cover potassium. Potassium is vital for muscle recovery and relaxation. It has a vital role in muscle contraction and is lost from the body in both sweat and urine so it is vital to replenish the stores particularly if you have been working out. Low potassium levels are linked to muscle cramps, low energy and poor bone health. Muscle cramps certainly do not go hand in hand with good sleep quality so make sure you are having your bananas (other foods that are rich in potassium are fresh fruits and leafy vegetables such as kale, cavolo nero and broccoli). 

Another great one to think about is milk – a true unsung hero. Milk and other dairy products contain tryptophan which is an amino acid that doesn’t get produced by the body so needs to be taken in as part of the diet. Tryptophan is a precursor to melatonin – it promotes the production of serotonin and is converted into melatonin promoting sleep.

Finally, ashwagandha – this has been dubbed the miracle herb and for good reason! It has been shown to regulate mood by increasing the body’s ability to manage stress. Ashwagandha is thought to control mediators of stress such as heat shock proteins, cortisol and other stress markers. As a result of reducing stress levels on the body this herb has been shown to improve sleep quality as the body is in a more relaxed state. Ashwagandha is a root herb so not the easiest to incorporate into your regular diet and meals so I take the Wild Nutrition supplement which you can find here .

It is also important to have a good bedtime routine to help all of these foods work efficiently – less screentime, 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. 

Do let me know what your go to sleep saviours are! 

Caroline x

This is an ad for Wild Nutrition.

We live in a very fast-paced, go go go society in which working harder, running faster, lifting heavier, doing more is celebrated. I am sure we have all found ourselves stuck on that hamster wheel feeling at some point that our feet barely touch the ground. But this really should not be celebrated and thankfully it is finally starting to change. There have been more and more cases of burnout highlighted in the media which is causing the “rest days are for the weak” mantra to be challenged and encouraging more people to say actually, rest days are for the strong. 

Whether it’s work, life, training or both the benefits of a rest day are unparalleled. We are going to talk in terms of training but the premise can be applied to all walks of life. I am a firm believer that the days you spend not training are just as important as the days you spend training. Rest days are critical to development, whether it is strength, running, cycling, swimming – the days you are giving your body recovery are the days you make gains in performance. The work you do in building strength, becoming faster or gaining endurance is done during a training session but the gains are made in the rest and recovery. It allows your muscles to make the changes you have asked of them, allowing them to perform during your next session. 

Recovery time depends on the intensity, type and duration of exercise as well as your underlying physical fitness. Rest is as important as training itself, as this is where muscles are rebuilt and grow back bigger. Muscle recovery also gives your body a change to repair all the damage caused by exercise and clear lactic acid from your system. 

During recovery, satellite cells repair the microscopic tears sustained during exercise. They replicate, mature and fuse to the damaged muscle fibres, forming a new muscle protein strand that increases the size and strength of the muscle to ensure it can keep up with future demand. This is a process called hypertrophy.

It is important to realise that everyone is different and adaptation occurs in different ways for everyone but listening to your body will help you to ascertain exactly what your body does need. 

Following on from this, rest days are vital to injury prevention and to avoid over training – these two go hand in hand. If you keep asking your body to perform day after day after day without recovery time it will start to break down, so it is important to look after it! 

Rest and recovery also allow your body to regulate its energy systems, resulting in a healthy metabolism that maximises fat burning and total energy use. This replenishment of energy reserves is necessary to maintain energy levels, support upcoming exercises and assist in effective weight loss.

A final point I would like to make is that often I have clients say to me that they feel more motivated than ever after a holiday or short break from exercise. The mental switch off can really reinvigorate your love for workouts. Whether it’s a week or a couple of days it really can do wonders for your motivation and drive.

My advice is to train 3-4 times per week for example 3-4 strength sessions of 30-40 minutes, focussing on different muscle groups. On the other 3-4 days you don’t need to just sit still, you can include some cardio if you wish but certainly walking as well as Pilates or yoga would give you a well-rounded training week. Allowing yourself those rest days will undoubtedly benefit you in the training days to come. 

How do you spend your rest days? 

Caroline x

“Muscular strength is a sprint – muscular endurance is a marathon”

So when it comes to training should we be lifting heavy or light weights? It comes down to thinking about muscular strength vs muscular endurance. I am often asked about what size of weight people should be lifting so hopefully this will help to clear up any confusion.

Whilst muscular strength and muscular endurance are very different it is important to think about both in our training as both are important. Let’s first look at the difference between them…

Firstly – muscular endurance. This is defined as the body’s ability to work for an extended period of time. The longer you can perform a movement, whether it’s a squat, bicep curl, cycling or running, the more muscular endurance you have. Activities that involve muscular endurance recruit a certain type of muscle fibre called slow twitch or type 1 fibres. These have greater ability to uptake and use oxygen which helps them to perform for longer without fatigue. 

Muscular endurance is important for everyday activities such as a long cycle or walk or household chores. It is also important for posture and balance – these muscles are working constantly to hold your body in good posture and maintain your balance. 

Training muscle fibres in this way is often thought of as cardio but lifting lighter weights for more reps also boosts muscular endurance. Whilst your muscles will definitely look more lean and toned as the muscles strengthen the key focus here is on endurance. For example you might find you can do 15 squats per circuit when previously you could do 11 or 12, or you can run 5.5km in the time it usually takes you to do 5km, that’s an increase in endurance. There are also excellent ways to progress with this style of training – for example with weights you can add longer time under tension, vary the style of exercises with bands for example, increase the number of circuits. This type of training is so key in athletic perfomance in sports where sustained effort is required for the duration of a game. Fatigue does not set in as fast and you are improving the muscle’s capability to use oxygen

Now let’s talk muscular strength – this is how hard a muscle can work rather than how long it can work for. It is defined as a measure of the greatest amount of force or intensity that muscles produce during a single maximal effort. Activities which involve muscle strength recruit fast twitch or type 2 muscle fibres. These use less oxygen but produce power rapidly so fatigue more quickly the slow twitch fibres. This is important for everyday activities such as lifting heavy boxes, digging holes whilst gardening and lifting children! 

To train muscular strength you need to hit the heavier weights for fewer reps until fatigue (this could be as little as 3-5 reps per set) – now the key here is to build up gradually over time to prevent injury and maintain your form as you build strength. It really is a case of quality of the movement over the quantity of weight. 

It is important to train both of these elements when looking at your workout routine – if you think about what they offer one will def help the other, the stronger you are the more power you will have and the longer you can sustain it – you can focus on one more than the other depending on your goals but it is definitely good to have both in there throughout the week. 

So what do I personally focus on ? I tend to use lighter weights and more reps in my classes – endurance training has helped me achieve my goals for many years and with the focus on functional fitness I want strength that will help my body stay stronger for longer. However I also go heavier in certain classes to ensure I am still challenged – my full body Monday class is an example of a muscular strength session – where we tend to do more rep based sessions and I consistently use progressively heavier weights for lower body, chest and back. On my lower body day it is more timed intervals and lots of reps for endurance for the glutes! So we mix it up!

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 lost muscle mass and bone density from 35+ and esp 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

This week we have World Osteoporosis Day (October 20th) which has the tagline “Build Better Bones” this year. It couldn’t be more accurate – as we build our strength through resistance training we are building better bones and building a body for the future. How does it actually work though?

Osteoporosis affects one in three women aged 50 plus. Osteoporosis causes bones to become brittle and weak so that they are more prone to breakages, these fractures can be a major cause of pain and have a horrendous impact on daily life. But the great news is that there are things that we can do to help combat the drop in bone density which causes osteoporosis. 

First up – exercise. Strength training specifically is so important as we age. Our bone density naturally decreases as we get older from the age of 35+ (and this is exacerbated by the hormone changes in menopause, specifically the decrease in oestrogen) along with muscle mass which is where the increased fracture risk comes in. Strength training (with weights, bands or body-weight) helps to increase bone density and strength by stimulating our bone building cells to produce bone. The loading we put our bones under during strength training enhances this effect when compared to non-weight bearing activities. Just 30 minutes 3-4 times per week of strength-based exercise has been shown to enhance brown cell growth and subsequently bone density. 

So how do we go about these exercises? As a strength training coach, I focus on devising workouts which really focus on building bone strength both with and without weights. Examples of strength training with just bodyweight would be hill/stair walking, skipping, dancing and jogging, where the impact of movement can have bone strengthening benefits. If you already suffer with weak bones or osteoporosis, you need to be careful of any high impact moves or sudden twists in the spine, so do consult your doctor regarding the correct exercise programme for you before getting started.

If you have weights or bands then incorporate these into your workouts to add extra resistance – for example weighted squats or lunges would be ideal. Press ups and planks also are great exercises with just bodyweight to get the strength benefits.

As well as being vitally important to our bone health, resistance training also helps us to build our lean muscle mass (and no we aren’t talking about bulking up here), helping with our overall balance and posture whilst reducing the risk of falls and injury with the added bonus of giving us a huge mood boost along the way! It also helps with weight management, improves our sleep and our overall health…. the list is pretty much endless!

Secondly – nutrition. Having a balanced, healthy diet is vital but particularly calcium, vitamin D and protein which are key to bone health. 

Finally, lifestyle factors such as avoiding smoking and excessive drinking which will have an adverse effect on your bones.

If you think you are at risk of osteopenia you can have a bone scan which will show you exactly the current health of your bones if you are concerned. A recent client of mine who has been consistently using weights for the past two years has had a noticeable improvement in her hip dexa scan which she attributes 100% to her exercise routine having kept the rest of her lifestyle exactly the same.

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

As we approach midlife and especially from the age of 40 onwards we definitely need to focus more attention on our bones and joints. As we age, joint movement becomes stiffer and less flexible due to the decrease of lubricating fluid inside the joints and the cartilage becoming thinner (osteoarthritis). Ligaments also tend to shorten and lose some flexibility, making joints feel stiff. In addition, after the age of 35 our bone density decreases due to the decline in oestrogen and there is a greater risk of osteoporosis and fractures. This is further exacerbated by menopause so we really do need to be taking great care of our bones and joints and we need to think about future proofing our bodies. 

Although we may not feel like exercising, to stay active is actually one of the best things you can do for your joints. Exercise strengthens the muscles around the joints, helping to take pressure off them. It can also improve the flow of nutrients to the cartilage. It really is so important at this stage to move and for anyone struggling with osteopenia or joint pain there are various exercises which are better than others.

1. Firstly try low impact exercises where there will be less stress on the joints. These would include cycling, swimming, walking and strength training.
2. Strength training is so good for bone and joint health. Strengthening the muscles around the joints will alleviate the pressure on the joints and help them to function at their full capacity. When you use resistance-based exercises you also stimulate new bone cell growth and can improve the health of existing bone. You can also do bodyweight exercises instead of heavy weights and do exercises such as squats and lunges – all functional training will help joints move freely, improve mobility and therefore help in daily activities preventing injuries as we age – find out more about functional training here.
3. Flexibility exercises are also key – moving your joints to their full range of motion will really help. Ensure you always warm up for ten minutes before exercising but with dynamic stretches rather than static to loosen up the joints.
4. Correct posture, alignment and good balance will help your joints and prevent falls and instability. Add core strengthening exercises to your workouts – yoga and Pilates will really help with this.

So, in conclusion to reinforce that exercise is so key in helping strengthen your joints, your bones and increase muscle mass. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. My workouts focus on strength training exercises which really target individual muscle groups and how, when we put them together in functional training, we can future proof our bodies.

Intrigued to know more? 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

This month (October) features menopause awareness month with the whole month focussed on improving understanding and raising awareness of some of the best ways to manage menopause symptoms. Not everyone will suffer in the same way but one thing is for sure – strength training really will help. A question I am often asked is “What form of exercise should I be doing, especially as I hit my 40s and beyond?” Cardio (especially running) has always been at the forefront of the media when it comes to fitness whilst strength training has often been overlooked. But things have really changed and strength training is being shouted about in the media for good reason!

Did you know that just 30 minutes of resistance training three to four times per week is one of the best things you can do for your health and fitness especially as we head into midlife? I’m passionate about this style of training and want to spread the word! This year the focus of menopause month is on raising awareness particularly of cardiovascular health. Strength training can really contribute to improved heart health ~ by building lean muscle mass which in turn helps to burn extra calories & improve cholesterol levels. Combined with at least 30 minutes of aerobic activity (at least 5x a week) this will really strengthen your cardiovascular system.

What is strength training?

Strength training which is also called resistance training or weight training is basically just using your body weight and/or resistance bands and weights to add load to your workout. Don’t panic if you have associated weight training with images of body builders and big bulging muscles, this couldn’t be further from the truth! Often, we are using 2-4 kg dumbbells mixed with bodyweight exercises. Over time you may decide to gradually increase the weights or the number of reps – this is called progressive overload and will help you get stronger and fitter. The increased load and demand on the muscles forces them to adapt and grow stronger over time – building lean muscle. But the benefits of strength training don’t just stop at the muscular system…

Why is strength training so important for women? 

The list really is almost endless! Not only does it contribute hugely to building and retaining lean muscle mass and very importantly improving our bone density (both of which naturally reduce as we age especially post menopause) but it can also have such a positive effect on many aspects of the body including:

• Reducing back pain by enhancing core strength and stability 
• Reducing the risk of trips and falls by building strength by improving posture and balance  
• Enhancing mental wellbeing – lowering stress levels and releasing endorphins for that mental boost
• Boosting our immunity
• Improving sleep

How about strength training and body fat?

One of the most frustrating symptoms of perimenopause/menopause is weight gain especially around the middle. You will be pleased to know that strength training can help if your goal is to reduce body fat. Whilst the workout itself may not burn as many calories as a run or a pure cardio workout, one of the key benefits of strength training is weight management – by increasing muscle mass and reducing fat. The increased muscle mass contributes to a higher metabolism or metabolic rate which helps regulate body mass long term & long after the workout has finished whilst the body repairs. However, it is important to make sure that whilst you’re asking your body to build extra muscle and work hard you fuel it sufficiently to do so – so a healthy, balanced diet with plenty of protein – take a look at this recent blog if you would like to know more on this.

How do you start to strength train and how often…

Research has shown that 30-45 minutes three to four times a week is ideal. Strength training three times a week gives your body enough time to recover between sessions whilst still pushing it enough to see the results. If you’re new to fitness and training you may need to start more gently with very light weights and build up over time (keep your eyes peeled for a blog on exactly this coming soon). 

I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My 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. There are also shorter 10/15 minute sessions if you are building up slowly. 

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately 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

Proteins are essential for life, they are needed for pretty much all our bodily functions. They help form hair, skin, nails, muscles, hormones and so much more. They are one of the three macronutrients (with carbohydrates and fats being the other two) and are needed in relatively high quantities by the body. Protein plays a vital role in cellular growth as well as development, repair, immunity and cell signalling. With an explosion of protein powders and supplements to the market it’s a great time (and often a confusing one) to think about whether firstly we may need a protein supplement, what the best sources of protein are and whether we should be worrying about a protein deficiency. 

So, how much protein do you need? 

The body actually needs more protein as you get older. As we age we become less efficient at handling and responding to protein so need more of it to function optimally compared to when we are younger. It might not surprise you to find out that this increases further if you are a woman post menopause. The protein requirements officially change when we are over 65 however menopause has such a large hormone shift in a short period (resulting in body changes such as reduced muscle mass and increased body fat) that it might be wise to start upping your protein intake earlier than 65 as a woman. In addition combining that increase with a well-structured strength training plan can offset those menopause changes.

The decline in muscle mass as we get older is exacerbated in women due to the drop in oestrogen levels (find out more about this in my previous blog). Getting enough protein can help offset this muscle mass decline and is crucial for women. Adequate protein intake in midlife and beyond is hugely impactful in maintaining healthy physical functioning and an active lifestyle. Studies have shown that those consuming the greatest amount of protein showed a 30% reduction in the risk of losing physical function. Whilst this doesn’t mean that you need to consume the absolute maximum amount of protein it does suggest that there is an association between higher protein intake and maintaining physical function as we age, especially as women.

The general protein recommendation for adults is to have 0.8 grams of protein per kg of bodyweight with more active women (especially those lifting weights) having 1-1.2 g per kg bodyweight which is 65-78 g of protein for a 65kg 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 all this 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. 

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 struggling to get enough in via the diet as appetite can be a limiting factor here! Be sure to have a look and see how much protein per “scoop” on the power you choose so you can keep track. Also these can be very high in sugar so it’s wise to do some research!

So a typical day’s protein intake could look like this:

• Breakfast – eggs and toast with avocado, maybe some feta. Greek yoghurt is also great!
• Snack – either a high quality protein shake or houmous with veggies
• Lunch – chicken salad (quinoa is a great source to add)
• Snack – live natural yoghurt with fresh fruit and sprinkle of nuts 
• Dinner – Salmon fillet stir fry

My top tip is that I try to ensure I have protein at the centre of every meal which also keeps me fuller for longer.

It’s important to remember that upping your protein intake won’t make you bulk up, it will help your body to function optimally as you get older, to build lean muscle to keep you physically active and live a longer healthier life. 

What’s your favourite protein based meal or snack?

Caroline x