Author: Caroline's Circuits

A new piece of research has been released which reveals that isometric exercises are more effective at preventing high blood pressure than a run, a walk or a cycle. This sounds great but what does it actually mean? 

First of all, what is an isometric exercise? These are exercises which involve holding the body in a fixed position with no muscle or joint movement at all. So, examples would include a plank, a wall sit, a squat hold or box plank. One of the best things about isometric exercises is that they require no equipment and you really can do them anywhere, at any time.

The study from Canterbury Christchurch University in Kent suggests that doing 4 sets of 2 minute isometric exercises 3 times per week is effective, provided the exercises are performed with good form. Of course, the benefits of resistance training like this go much further than just blood pressure, they include improved bone health, strengthening muscles, boosting immunity and of course the mood enhancing bonus.

So, whilst these exercises are very beneficial when performed with good form they are also some of the moves most commonly performed incorrectly. So, let’s have a quick look at how to access the power of the plank and what you need to do to create the perfect wall sit! 

Plank – this can be either a forearm plank or a high plank, the principle of both is the same. The key is to have a nice, straight, strong back and core without your hips in the air! So the key steps to perfect this are:

• Engage the core, pull the belly button to the spine
• Squeeze the glutes
• Lift through the quads
• Shoulders back and down
• Neutral head position – try not to drop the head or look up too much
• Think straight line from shoulders to hips to knees to ankles
• And don’t forget to breathe!

Now what about a wall sit…these are just like a squat but up against a wall. The key here again is to engage the core and get low enough!

• Make sure the back is pushed against the wall (don’t let the lower back arch forwards)
• Weight is in the heels 
• Get down low to have a 90 degree angle at the knees so the thighs are parallel to the floor 
• Make sure the knees don’t fall in
• Nice deep breaths! And try to resist the hands resting on the legs.

Now don’t panic if you can’t immediately jump into a perfect 2 minute plank! The most important thing, as I always say, is consistency. Keep practising. Planks are brilliant for building upper body strength and will really help with lots of other compound exercises such as your press ups. Wall squats will similarly help with your lower body strength! These are the perfect exercises to tack onto the end of a workout too as a  finisher. 

Let me know how you get on, as always please do get in touch!

Caroline x

There are so many reasons why I love TRX training, anyone who knows me will know I am a big fan! Read on to find out why! TRX suspension training is resistance training with your body weight and is proven to improve total body strength, core stability and heart health. So here are my top ten reasons you should give TRX training a go…

1. Great for all fitness levels – TRX training really is for everyone. There are loads of modifications to all of the exercises you can do with this piece of equipment. You can use your whole body weight by being suspended or for a gentler workout you can use the TRX for greater support and adopt more of a standing position as you build strength and fitness.
2. It’s different to other workouts – unlike conventional resistance training with weights where you challenge yourself by increasing the weight/number of reps/sets, with TRX the slightest shift in body position can dramatically increase your workout intensity!
3. It hits your core hard – almost every exercise you do with the TRX activates your core muscles. Research has shown that many TRX exercises show greater core activation than when performing these exercises without.
4. Low risk and low impact – a lot of the exercises focus on mobility and flexibility whilst building strength. The exercises are gentle on the joints and do pose lower risk than many other forms of exercise because they are very low impact.
5. There’s no denying it, TRX training builds muscle. It is a form of resistance training and it really does build muscle effectively.
6. Increase in metabolic rate – because it is resistance training it gives you that sustained calorie burn post exercise that you get from weight training.
7. Pack it and take it! You can pop it in your suitcase to take on holiday, throw it in your bag for a work trip or pop it up in the garden for a summer workout!
8. Cardio and strength – depending on the style of workout and the exercises you do you can tick the cardio and strength boxes with your TRX. Squat jumps with one are not for the faint hearted. 
9. Fast, effective whole body workout – TRX actually stands for Total-Body Resistance Exercise and that’s a pretty good summary! With the little piece of kit you can hit your whole body in a short space of time. Both upper body and lower body exercises are equally effective. There are some very advanced abs moves too!
10. Functional fitness – loads of the TRX exercises are great functional fitness exercises (if you missed my blog on this, you can find it here) which means that they are building strength in movements which mimic those we do in everyday life. Think of it as training for real life! I also really like to use mine for single leg exercises which help hugely with stability and any muscle imbalances. So a great solution for rehab too.

I often get asked what my favourite TRX exercises are and which ones I would recommend. Take a look at my IG post for a great TRX legs workout recommendation here. Let me know how you get on! Keep your eyes peeled for more TRX inspo coming soon!

You can use code TRX15CC for 15% off at TRXtraining.com if you want to have a go.

Caroline x

This is an ad for TRX.

This is a question I get asked all the time… which is better – cardio or weights for results? Here is my verdict! 

Before we get into the answer when I say cardio I mean running, walking, cycling, swimming, hiking etc and weights or resistance training I’m referring to strength training, weights, bands, circuit training etc – basically anything that means you are working against resistance to build strength. The answer to the cardio vs weights question also depends on your goals. 

So, first up is cardio – cardio training works on improving your cardiovascular fitness and health, that’s your heart, lungs and blood vessels. This type of training helps this system work more efficiently under higher intensity. Let’s look at the benefits of cardio training…

• It really does improve heart health.
• It aids fat loss – but it is important to note here that it does depend on the type of cardio. LISS (low intensity steady state cardio) is great for weight loss goals and good for those new to exercise. HIIT (high intensity interval training) is great for maintaining muscle, encouraging fat burning enzymes and efficient fat burning – and don’t forget weight training can be cardio in this scenario too. However your goals may not be just about fat loss and it is so important to maintain muscle tissue for a healthy metabolism and toned physique (cue resistance training – more to follow on this!).
• Cardio is very cost effective – running, walking, hiking are totally free, a skipping rope doesn’t cost much and cycling can be done on a budget!
• Getting a sweat on can save our brain! Research has shown that those who regularly undertook cardiovascular exercise had the most robust brain tissue over time. 
• It is great to maintaining healthy blood pressure.
• Immune boosting – regular moderate exercise boosts immunoglobulins (part of our body’s defence system).

So cardio definitely has its benefits, what about weight training…spoiler alert it definitely helps with fat burn and weight loss along with a whole host of other benefits like toning, boosting metabolism and let’s read on for more!

• Firstly it helps to build lean muscle – training with weights breaks down the muscle tissue and triggers the body to rebuild the tissue in a stronger fashion thereby building strength and endurance in the muscle.
• Boosts metabolism – to put it very simply weight training increases muscle mass which means a higher metabolic rate and so more calories burned. So, you might burn more calories per minute of workout in a cardio session but weight training will keep that slow burn of calories going all day – think of it is a marathon of calorie burn!
• It increases bone health – anyone who has followed me for a while will know that I am a huge advocate of this point. It is so important, especially as we get older, loading our bones with extra weight through resistance training helps them to stay strong and improves the health of our bones.
• Stress busting – a good weights session does wonders for the mind and body, it is one of the best ways to relieve stress!
• Sleep – it is great for sleep for two reasons, the first is that it tires your muscles, the second being it reduces cortisol (stress hormone) so cue a good night’s sleep post training.
• You can adapt and take it anywhere – you don’t need fancy weights and machines, you really can take weighted workouts anywhere. You can use water bottles, a resistance band etc and you hardly need any space so you can do a resistance workout on holiday, in a hotel room when working away, in the garden…you name it, it can be done!

So what is the verdict, cardio vs weights…. you might have guessed it but it is WEIGHTS!! It 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

How are you feeling about exercising this summer? Many of us are time poor with the school holidays starting and the idea of going to the gym for a long workout or worse attempting a run in the heat is far from inspiring. But we don’t want to distrub our schedule or fitness that we have built up? Temperatures in Europe are particularly high at the moment and it’s hard to feel motivated in the heat.

Research has shown that short, sharp workouts are the answer especially at this time of year. Just 15/20 minutes of high intensity training 2 or 3 x a week can lead to better results than slow and steady workouts performed 5 x a week! Not only does it raise the heart rate, burn fat and boost your cardiovascular health but a short intense workout also will help improve bone and muscle strength too. You will start the day feeling energised, mood boosted and alert – all from the comfort of your own home (or holiday destination)!

So why are express workouts so effective? There is plenty of evidence to show that these sessions add up and with consistency can really get results. They are great for focus as they require concentration and for motivation as their variety keeps you interested! Less excuses to say no too with just a short time slot! When you work for shorter periods you are also more likely to push yourself harder. You can tailor them to different muscle groups or goals and they give a brilliant boost to your mental well being. An added bonus is that your risk of repetitive or overtraining injuries is reduced too – win win!

So what are my top tips for keeping your consistency over the summer?

1. Start early – the heat is not your friend here
2. Hydrate hydrate hydrate
3. Wear SPF and light fabrics
4. Take the trusty resistance band on your summer hols!
5. Interval circuits vs a long run!

I have just launched a summer series of express workouts which are included in the platform. They are all interval training circuits which work different muscle groups and challenge the body, keeping the heart rate moderate to high with passive or active rest – they give the perfect mix of strength and cardio for the best results. These are available for you to do at your leisure with next to no equipment! You can use them as stand alone workouts, pair a couple together for a 30 min session or use them as a spicy finisher to another session you are planning!

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

Yoga and Strength Training – The Perfect Combo

Anyone who has followed me for a while or read my blogs will know I am a huge advocate of strength training, especially as we get older. However you may not know that I am also a new fan of yoga which is one of the reasons why I decided to include yoga on the platform with the wonderful Andrea. Yoga and strength training are a match made in heaven and yet many people fail to combine them in their training routines. So today I wanted to explain a little more about this…

Combining the mobility and flexibility work of yoga and the muscle building features of strength training along with the restorative mental benefits of both bring you a balanced, formidable duo that are hard to beat. 

First of all let’s talk about yoga – there is no disputing that we all need to slow down sometimes, take a breath and yoga gives us the space to do this. It is a true mind-body workout and it has been well documented that it provides stress-relief and enhanced emotional health as well as improved flexibility, balance and strength through a greater range of motion. You may not be aware of some of the deeper benefits which include spine, cartilage and joint preservation, increased blood flow, improved bone health and immunity boosting. Like all exercise, consistency is key to unlocking these benefits which is why I am diligent about my weekly class. 

Now let’s talk strength training – the benefits are so far reaching. If you would like to read these in more detail please check out my previous blog post here. To summarise these include (and I really could go on!):

• Increased bone density
• Boosted immunity
• Enhanced metabolism
• Mood boost
• Improved posture 
• Reduced back pain

So why bring yoga and strength together? Why are they so complimentary? 

When you partner yoga and strength training you unlock a duo that brings strength and joy to body and mind which has a profound impact on your health and wellbeing. They really do complement one another so well.

When you pair the two you will find that you build flexibility and strength – if you are strong through a great range, you will breathe better during your strength workouts. In addition your form will stay strong, you will reduce your injury risk, you’ll boost your speed and power and finally your mood and stress management will be unparalleled – trust me! 

Give it a go and see how you get on!

Caroline x

Why I take my daily turmeric shot! A new scientific update to share!

For many of you who have followed my journey for a while you will know that I’m a huge fan of The Turmeric Co for their daily natural shots which the whole family (and many friends) now take. Not only do they help with my joints & inflammation, post workout recovery and immunity but also give me that extra energy boost pre class.

However what you may not know is that there has just been an amazing clinical study undertaken between The Turmeric Co and researchers at Nottingham Trent University which explored the benefits of taking turmeric in the recovery of elite athletes. I wanted to share these results with you.

The trial split a team of professional football players into those that drank the shot and those that did not and then measured their recovery (whole body soreness and inflammation markers in the blood) for up to three days post match at various stages.

The results – drinking the shots twice a day allowed the players to return to their pre game fitness faster than those who didn’t take the shots – with a return to their baseline levels of soreness and inflammation quicker than the other group who didn’t participate. This is due to a reduction in proinflammatory proteins in the blood known as cytokines which increase in response to any stress such as intense exercise. 

Elite athletes are obviously at the top of their game and to be able to boost recovery with a natural source is obviously fundamental.

As you know if you continue to train without the body recovering adequately you are risking injury long term.

What do you take to help with your muscle recovery post exercise – do let me know! Plus if you want to try these shots for yourself (I particularly like the ginger ones!) then do head to The Turmeric Co and use my code Caroline10 at the checkout.

This is an ad for Turmeric Co.

Many of us are great at running, cycling, working out and ticking the step count goal but are also guilty of skipping meals and constantly snacking on sugar when we are short on time. Well, it’s time to step up our game and make food our priority because research has shown that eating enough of the good stuff can have a profound effect on our cardiovascular system – and the best news is the changes can begin in as little as 4 days! 

New research out of a study in Boston has indicated that, once age and exercise habits had been accounted for, those who ate a diet higher in vegetables, fruits, whole grains, nuts, legumes, and fish performed better in aerobic fitness tests – suggesting that better diets lead to higher fitness. 

The suggestion that switching to the Mediterranean diet isn’t a new one and this lifestyle is well known for being abundant in leafy greens, fish and chicken alongside plenty of milk and water. The common theme here is lower sugar and next to no processed foods! And now we have some firm evidence to back up the theory. 

But are there specific foods to target and combine with regular exercise to get yourself as fit as possible? The answer is yes and the best way to get the benefits from the nutrients of these foods is to have them as part of our diet rather than supplements. So what are these superfoods?

Firstly blueberries – they are rich in antioxidants which have anti-inflammatory properties so play a key role in recovery. 200g of blueberries as part of your post exercise snack can help improve your recovery time and speed up muscle repair. Why not try them with some natural yoghurt or in a smoothie?

Nitrates are a compound which when converted to nitric oxide in the body have vasodilatory effects – this means that they dilate or relax the blood vessels meaning more blood, oxygen and nutrients can get to the muscles during exercise. So where can we get our nitrates – beetroot, Swiss chard, spinach, rocket and radishes…bring on those summer salads!

Olive oil has for a long time been the hero of the oils being rich in monounsaturated fats (which are also great for reducing inflammation) but now further evidence is evident suggesting it also boosts muscle metabolism and enhances our aerobic exercise.

You might be surprised to hear that the best rehydration strategy post workout is a glass of milk! It has a brilliant balance of water, carbs, protein and micronutrients, giving your body exactly what it needs when it has worked hard, kickstarting the recovery process.

What about eating for strength training? We know that we need to be getting enough protein in our diets for muscle repair and strength gains but did you know that almonds are high in protein and fibre and are a great way to boost protein intake between meals? Much better than a cereal bar or similar! 

Let me know how you are getting on with your strength training and any tips you have for eating well to support your training? 

Caroline x 

Want to live longer and live better? Strength train! 

We know that exercising regularly improves your health and wellbeing, reduces the risk of certain diseases and generally helps with living a longer and healthier lifestyle. When many of us think of “exercise” we think walking, running, cycling and often the value of strength training is overlooked, especially when it comes to living a long and healthy life!

Did you know that once you reach your 50s strength and resistance training is critical to maintaining the muscle mass needed to perform day to day tasks effectively? The average person will lose approximately one quarter of their muscle strength between 30 and 70 years of age, whilst there is a 50% reduction by the time we are 90!  A Harvard Medical School professor states “Just doing aerobic exercise is not enough, unless you are doing strength training you will become weaker and less functional”. So use it or lose it when it comes to muscle mass and strength!

It’s not only about your muscles, bones and body its all about your mind too. Did you know that research has shown that stronger muscles have been linked to a lower risk of Alzheimer’s – the benefits for the mind really do extend beyond that of improved sleep and a better mood – you can read more here.

So how much strength training do we actually need to do to see benefits? 

It takes as little as 15 to 20 minutes 3-4 times per week to start seeing the results. You don’t need to be lifting huge heavy weights either! You just need a well rounded programme, with exercises completed with good form and a good measure of consistency to experience noticeable gains in strength within 4-8 weeks. 

With this in mind I launched my summer express series which is the perfect way to either get started and begin your strength training journey or to take the progress you have made on holiday with you. They require little to no equipment – a resistance band and some water bottles will do just fine and you can do each as a standalone workout or cluster them together for a longer, more challenging session, it’s up to you! 

But don’t just take my word for it, here’s what one of my members had to say this week: “Morning, bit short on time today so did the 1st 15 min express …loved it!!  Spent 8 mins in the highest heart rate band!!  Normally take all my kit on holiday in this country and going to Florida for a week in October – was feeling especially anxious about keeping consistent while away – but now I’ll take you with 15 mins express on my iPad and my bands 👍😄, thank you, such a great idea for the summer x”

Caroline’s Circuits is designed specifically for training for life – functional training (more on that here), to fit into your daily routine without the need for expensive gym fees, or pricey equipment. With 4 live classes a week and a huge on-demand library there is so much to choose from. 

Find out more here.

As always, any questions please do get in touch!

Caroline x

So summer is coming and it’s not always easy to keep up with the same workout routine you have at home, and let’s be honest, you might not want to. You might want to relax and enjoy some family time and enjoy your holiday but you might also want to make sure you don’t lose the progress you have made and to maintain that fitness for when you get back. I have the answer – pack these two items on your holiday and you can craft some brilliant summer workouts without worrying about finding a gym or stressing about weights! Cue the TRX and a resistance band! 

Two pieces of light weight, easy to pack equipment that can produce a killer workout anywhere! First up the TRX – developed by a US Navy seal, this suspension trainer gives you a mobile gym and the ability to target every muscle. My top tip – anchor your TRX to something that isn’t going to move for example a closed door or a tree if you fancy the outdoors workout! Perfect for both strength and cardio and also ticking the boxes for flexibility, coordination and balance. I love them! Take a look at my IG post here for some fab TRX exercises you can do anywhere in the world… 

Now let’s talk resistance bands – these are small (and lightweight to pack) but mighty tools in your workout kit. Much like the TRX you can use these to work every muscle group. They can even be a better option than dumbbells for many! Resistance bands use something called oppositional force so the more you pull on the band the heavier it feels, this challenges you to maintain speed and power to execute a movement throughout the full range of motion. It is great because you can vary the intensity of a workout by just changing the band to an easier or harder strength. You can get longer and shorter, easier and harder bands and if you have a couple of each you can build a great workout to cover the whole body. Take a look at my IG post here for some band inspiration! 

And finally let’s not forget bodyweight workouts! The easiest of all for travel! There are some fabulous short sharp HIIT workouts which really pack a cardio punch with bodyweight alone. I have included a free 20 min bodyweight HIIT class on my website as well as a whole series of Express 15 minute workouts – take a look the next time you are on holiday. I like to get them done before it gets too hot and before everyone is awake and find it such a mood booster to have included some movement into my day. Just remember to hydrate, hydrate, hydrate and apply SPF!

As always, any questions please do get in touch.

Caroline x