Author: Caroline's Circuits

World Osteoporosis Day (tomorrow – October 20th) has the tagline “Step up for bone health” this year – how apt. Step ups are just one of the exercises I advocate to help boost bone health, but how does it all work? Osteoporosis affects one in three women aged 50 plus. Osteoporosis causes bones to become brittle and weak so that they are 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 reduces as we get older from the age of 35+ (and especially post menopause with 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 build more bone tissue and stimulates our bone cells to produce bone resulting in stronger and denser bones. The loading we put our bones under during strength training enhances this effect when compared to non-weight bearing activities. Just 30 minutes 3 times per week of 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 using weights and without.  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.

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

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

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

This week we are talking all about functional fitness – what is it and should we be doing it? Is it just another fad or actually something fundamental which you should be trying to incorporate into your weekly fitness regimen? Definitely the latter!

Functional training can be a little confusing as you would assume that all training has some functional benefit which is true but we are specifically talking about movements which mimic key movements we do in everyday life – think about it as training for life. For example sitting – we sit down and stand up off a chair, off the bed, off the loo many, many times in a day but all too often we don’t actually train that movement. We have slightly fallen into the trap of training like an athlete – for performance, rather than training functionally for the movement patterns we do in everyday life.

Functional exercise can help prevent injury, trips, falls and generally enhance day to day living, especially as we get older. More often than not people get injured doing day to day activities e.g. lifting something heavy in the wrong way like dragging the lawnmower out of the garage or getting out of the bath rather than in the gym doing their workout. So whilst you might be strong at lifting a weight in a certain movement pattern or be a great runner it might not actually help you to take the bins out each week! That’s not to say there isn’t a place for running and other types of training but it’s important to get the functional work in too. 

So let’s take a look at some of the best functional exercises for everyday life. The very best are compound movements, those exercises which use more than one muscle group at once, engage the core and really mimic movements in our lives. If you think about it, we don’t just squat down to unload the washing machine, we squat down, lift the basket, twist with it at waist height then pop it on the side. So a machine at the gym which isolates the hamstring or quad muscles can’t replicate that movement at all. Compound movements as part of a resistance training regimen not only build muscle strength and enhance bone density (find out more about that here) but also work on stability, balance and mobility which really helps to injury-proof ourselves, especially as we age. 

The best part about functional training is that we really can do it anywhere – it primarily uses body weight and if you wish dumbbells or resistance bands rather than machines. A couple of great examples would be the squat with a press, press up and bicep curl shoulder press. Take a look here to see some great functional exercises you can try at home today. 

If you’re looking for a way to get started with functional and strength training my platform, Caroline’s Circuits, is just 30 minutes 3 times per week. They are 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.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you within an hour of the session if you can’t make the live).

Mondays and Fridays are workouts focusing on all the muscle groups. A strength-based class where you have the option of using weights or exercising without equipment.

Wednesdays are focussed on the lower body – legs and tummy toning. Using resistance bands if you have them but equally all the classes can be done without equipment.

Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

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

October is menopause awareness month – let’s talk fitness for menopause! One question I’m often asked is what would I recommend as an exercise plan once we hit the perimenopause/menopause stage and why? It’s such an important topic so here are some recommendations as well as my reasons why!

Menopause comes with a cacophony of symptoms and changes which, let’s be honest, are not at all welcome. These range from surreptitious weight gain, joint aches and pains, the dreaded flushes, general lethargy, anxiety and mood changes. But one thing that has been proven time and time again is how exercise can really help at this time and make a huge difference both physically as well as mentally. What is key to say at the start is to listen to your body and  that everyone is different.

So, firstly why does exercise help women at this time and what are the key things you need to know when it comes to fitness for menopause?

1. Helps to maintain a healthy weight – especially at a time when putting on weight can seem to happen overnight. Once you hit the perimenopause your metabolism begins to slow down and there is a loss of oestrogen which results in a change in the way that fat is stored. Pre-menopause we store fat around our hips and thighs but with this drop in oestrogen we tend to store it more around the middle. Exercise, especially strength training, if done consistently can help prevent weight gain and reduce body fat.
2. Secondly and so very key is how essential exercise is for muscle mass and bone density. From the age of 35 both of these begin to decline and we become more at risk of osteoporosis. Strength training can play a significant role in not only maintaining our muscles & keeping physically strong but also encouraging new bone cell growth and therefore preventing bone fractures/osteoporosis risks. The drop in oestrogen in menopause exacerbates the loss of bone density – it is estimated on average women lose up to 10% of their bone mass in the first five years after menopause. Using resistance-based exercises has been proven to help significantly with this and I have had personal training clients whose bone scans have been reflective of this.
3. Anxiety and Stress – this is key in perimenopause & menopause. Exercise reduces stress levels, boosts mood, endorphins and generally makes you feel great (have you ever said “I really regret doing that class?!”). Exercise reduces cortisol levels and strength training as a whole is better than cardio for reducing these levels and putting less stress on the body in general.
4. Helps us to sleep better. Menopause is renowned for interrupted sleep which in turn leads to poor food choices, low mood and low energy. Exercise helps us to sleep better in turn also boosting immunity levels.
5. Strength and balance exercises are focused on improved posture, mobility and coordination which we reduce the risk of falls in later life and make us less prone to injury in general.
6. Exercise will reduce the risk of other diseases such as cancer, diabetes etc. Alongside this is how key it is to heart health particularly when we incorporate cardio exercises into our workouts.

So what do I recommend when it comes to fitness for menopause?

I recommend 3x a week of strength training workouts alongside 2 of cardio – which can be just a brisk walk or a cycle. Always take rest days to allow the body to refuel and recharge. Strength training can be with or without weights & it’s key to build up gradually and focus on technique. It can be just 30 minutes so it’s easy to fit into your day!

I am also a huge advocate of Wild Nutrition and the way they support women through perimenopause and menopause. The team at Wild Nutrition are really great and I had the pleasure of meeting with them recently. “Over the years, Dr Harper and I have treated many thousands of women with a shared holistic vision, integrating nutrition’s exercise, sleep and, if apt, HRT. Together we’re curated two foundational trios to support women through every twist and turn of their perimenopause and menopause journeys.”  Henrietta Norton – Nutritional Therapist, founder and formulator at Wild Nutrition. Take a look at their recent perimenopause report here.

Intrigued to know more about Caroline’s Circuits? I run 3 online classes a week all based on strength on my fitness platform. They are all recorded so if you cannot make them live you can do them at a time that suits you. 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

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It can be so frustrating and disheartening when you embark on your new fitness regime,  work so hard on lifestyle changes and yet you don’t see the results you want? It could be that you are not feeling stronger, not toning up as you had expected or maybe it’s a weight goal you were working towards or a new target in your running times.  It can hit your motivation levels hard and you start thinking why am I doing this? So, this week I am going to give you some ideas as to why you might not be seeing the results you want and what you can do to fix it.

1. Check your nutrition – are you eating enough protein (or maybe eating enough full stop!). You should be eating 1g of protein for every kilogram you weigh so if you weigh 60kg you should be having 60g of protein in a day. Plus, if you’re strength training you might want to add an additional 15-30g on top of that. You need to really think about fuelling your body correctly to get the best results as well as working out your intake vs how much you are expending through exercise.

2. Prioritise your weight training. Are you finding you’re slogging away doing your cardio each week but by the time it comes to your strength work you haven’t got anything left to give? Make sure, you prioritise that strength work!

3. Daily steps. Your non-exercise energy expenditure is too low. Now, here I am talking about daily activity not exercise specifically – so, walking, moving around and generally being active. The more you move, the more you will see results.

4. Rest days. Working hard is key to progressing on your fitness journey but so is rest, recovery and sleep!  You should be getting 8 hours sleep per night and incorporating 1-2 rest days every week when you’re training hard. You should also make sure you’re recovering properly and including active recovery is always a good idea – gentle walks, Pilates and yoga are always a big tick when it comes to helping your body recover from hard sessions. 

5. Lastly and most importantly of all – have you got your weights right? Are you lifting too heavy or too light? If you’re doing 10 reps of an exercise or you’re getting to the end of 30 seconds work and you still have more to give and could do a few more reps without too much trouble then it’s time to up those weights. You’re not going to see improvement if you’re not challenging yourself. Equally, if you are meant to be doing sets of 10 and you’re only managing 5 or 6 then you might have ramped that weight up too quickly and the chances are your form might be suffering as a result. 

There is one thing for sure though and that is consistency is key to success. If you are doing the above correctly, eating well and working hard in your sessions regularly then the results will come. Keep going! If you’re struggling for motivation or finding it tricky to stay on track take a look at my recent summer fitness blog with all my tips to keep you motivated towards your goals. 

Caroline’s Circuits is the online fitness platform I have built to help you build your strength and fitness, enhance overall health and wellbeing whilst bringing you the results you’re after. 

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

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 ideas and to find out a bit more about me check out my Instagram.

Caroline x

Roo Davies – the go-to coach if you want to find your passion, positivity and purpose shares some insights with us to help you find you September motivation and keep it! Roo has a wealth of experience across marketing, global team management giving her a unique ability to help you achieve your goals across life, business and career. Here’s what Roo has to say…

Tell us about yourself.  How did you get into life & mindset coaching?

Known as The Mojo Coach, I help people tap onto their passion, positivity and purpose aka rediscover their mojo.

Several years ago, a coach helped me wake up. I was literally sleep walking through life. I wasn’t unhappy but I was going through the motions whilst living a very busy life. I didn’t realise it at the time, but I was operating in autopilot. I had a successful career and was a busy Mum of three young kids but I wasn’t tapping to any specific purpose or passion which left me feeling adrift.

I began to ask myself questions I’d never really explored such as: What makes me happy? What is important to me? What do I want to achieve? How am I getting in my own way of making important things happen?

An incredible coach helped me navigate my way, connect with myself and my purpose and ultimately gain control and shape my next chapter. Part of that process was switching careers and becoming a coach myself. Whilst leaving my comfort zone, of a salaried job that I was good at, was daunting, coaching helped me switch gears – giving me not just the clarity but the confidence.

How much of a role does our mindset play in our daily lives?

Your mindset is EVERYTHING. Literally every thought you have, decision you make and action you take is influenced by your mindset.

The perspective that you chose to look at yourself, others, and the world around you shapes your daily life; for example, how you manage stress, adapt new habits, cope with setbacks and how confident and resilient you feel.

How important is mindset when it comes to fitness and working out?

Your mindset is as important as your physical ability when it comes to working out.

Motivation and discipline are referred a lot when it comes to fitness. You need both. Motivation is having a compelling reason why you to want to do something, and discipline will see you through the times when motivation wanes.

BUT another mindset superpower is flexibility. In other words, not being constrained with rigid thoughts. Watch out if you use the words ‘always’ and ‘never’. For example “I always get it wrong” “I’ll never be able to do that” and “I always lose motivation”.

What is self-sabotage?

It’s when you get in your own way. You trip yourself up with unhelpful thoughts and actions. This negatively impacts how you feel about yourself and the progress you’re making. Some typical examples of self-sabotage are:

• Not having any boundaries or having trouble sticking to them. You say yes when you really want to say no because you want to avoid conflict or people please.
• Making up fictious stories which you believe such as “I’m too old”, “People will laugh at me”, “I’ll slow the others down”, “They’ll think I’m rubbish”.
• Comparing yourself to your previous self or others. This creates an artificial and unhelpful benchmark for which you will conclude you are not meeting.
• Not being “good enough” aka imposter syndrome. Not fit enough, not motivated enough, not experience enough, not knowledgeable enough…

How can negative thinking/self-limiting beliefs hold us back?

You literally become a prisoner to your thoughts. They dictate your decisions, dampen your self-belief and warp your sense of self-worth and value.

This can hold you back by:

• Playing it safe: you stick in your comfort zone and don’t try new things.
• Procrastinating: go round and round in circles, second guessing and doubting yourself.
• Catastrophising: you imagine the most disastrous scenarios that will most probably never happen.
• Robbing your confidence: you don’t feel able to do things that are new or feel hard.

What are your top tips for someone struggling with motivation when it comes to working out?

• Know your Why! Make sure that your reasons really matter to you.
• Find something that you enjoy! If you hate running, don’t run. If you like working out with people, join a class or train with other people. If you love music, create a playlist full of your favourite tunes to work out to.
• Make it part of your daily routine. If it’s hard to find time for exercise, schedule your workout as you would any other important activity.
• Be accountable. Accountability is a great way to keep on track. Tell others what you intend to do, arrange to meet others or book in with a trainer.
• Reward yourself. Give yourself a pat on the back after each workout and take notice the good feelings that exercise gives you. Also consider external rewards too, set yourself goals (small, short-term goals as well as bigger, longer-term goals) and when you reach them, treat yourself. Better yet, link your rewards to fitness, a new pair of leggings or workout equipment maybe.

Why is September the new January?

September really is a fantastic time to build new habits and get back into the swing of things after the summer break. The summer period whilst fun is generally quite chaotic with holidays, more socialising than usual and school holidays for those with young children. Often by September we are craving structure and a sense of routine. In other words, we are ready to kick start something new and have something to anchor our days.

Combine this with most of us having some time out over the Summer to reflect on where we’re at, how our year is going and what we’d like to achieve next means that it is a month bursting with mission and purpose.

Unlike January the September weather is still nice with plenty of light in the mornings and evenings so our mood is naturally lifted by our environment. Also, unlike January there is no pressure to create huge life changes and tell everyone what your resolutions are. There is no bandwagon for you to fall off… you can focus on doing your thing… and doing it well!

You encourage your clients to goal set regularly, what would your top tips be when it comes to setting fitness or performance goals?

• Like any goal, make sure that it is SMART (specific, measurable, achievable, realistic and time stamped). The way that you formulate your goals is so important, make sure you aren’t simply stating an intention. For example, you can intend to run faster, or you can set a goal to run 10k under an hour without stopping by November 14^th. That is a SMART goal.

• Whilst you may have a big meaty goal, create baby goals to help get you there. Taking small sustainable steps are the way to reach the top of the summit and try and do something every day which will move you one step closer to your goals.
• Celebrate your successes. Don’t be complacent of the progress you are making. It can be tempting to only look forward and keep your eye on the prize. Remember to take stock of what you have achieved – it’s a great idea to do this each week and share it with your partner, friends or trainer.
• Book an event. This is a great way to create a milestone (your summit) which will become the focal point for your training and help keep your motivation high.

Find out more about Roo, the mojo coach here

Intrigued to know more or have a go at Caroline’s Circuits? 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

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