Author: Caroline's Circuits

Let me start this blog by saying that weight loss as a subject should not be the one deciding factor of embarking on a fitness routine. As many of you know who either follow me or subscribe to the platform, weight loss is not top of my agenda for the benefit of staying stronger and keeping fit in midlife. It is so much more than this and the mental and physical benefits of a stronger body far outweigh the numbers on a scale. HOWEVER that being said there are still many for whom weight loss is important and this cannot be ignored especially during midlife where it can be one of the frustrating symptoms of hormone changes during the menopause.

If you’ve started a new diet or exercise routine with high hopes of shedding pounds, you might find yourself frustrated when the scale doesn’t budge as quickly as you expected. Many people embark on their fitness journey anticipating rapid results, only to be met with a slower pace than they imagined. If you’re wondering why you’re not seeing immediate results, don’t be discouraged! Several factors can influence how quickly you gain strength, lose weight, and understanding them can help you stay on track.

Weight Loss Takes Time

First and foremost, weight loss is a gradual process. The idea of “quick fixes” is often misleading. Healthy and sustainable weight loss usually occurs at a rate of 0.5 to 1 kilogram (1 to 2 pounds) per week at most. While this might feel slow, it’s actually the ideal pace for long-term success. Rapid weight loss, though tempting, often results in losing water weight or muscle mass instead of fat. This type of weight loss is usually temporary and difficult to maintain.

When you begin a new fitness routine or diet, your body needs time to adjust. Initially, you might notice changes in how you feel, like having more energy or feeling less bloated, before you see visible changes on the scale. This can be a much greater measure of success.

The scale isn’t the only measure of progress

Relying solely on the number on the scale can be misleading. Weight fluctuates daily due to factors like water retention, hormonal changes, and even the foods you eat. If the scale isn’t moving, it doesn’t mean you aren’t making progress. There’s so much more to your fitness journey than the number on the scales. Take notes and make a journal of how you feel, your mood, your energy levels and strength. 

• Muscle vs. Fat: If you’ve incorporated strength training into your exercise routine (which as you know I highly recommend), you might be building muscle while losing fat. Muscle is denser than fat, so even if you’re slimming down, the scale might not reflect the change immediately.
• Body Measurements: Track your waist, hips, thighs, and arms to see changes that the scale doesn’t show. Often, you’ll notice that your clothes fit better or you feel that your muscles are more toned before seeing significant changes in weight. And I bet you have more energy as well.

Water retention and inflammation

When you begin exercising, especially with high-intensity workouts or strength training, your muscles experience small tears that lead to inflammation. This inflammation is part of the natural repair process and can cause temporary water retention, masking weight loss on the scale.

Additionally, factors like consuming more salt than usual or eating carbohydrate-heavy meals can cause your body to hold onto water, leading to fluctuations in weight. This water weight often drops after a few days, so it’s important not to be discouraged by short-term gains or plateaus.

Consistency is key

One common reason people don’t see immediate results is inconsistency. Weight loss requires a sustained calorie deficit, meaning you burn more calories than you consume over time. If you’re only following your plan sporadically, it might be enough to offset the deficit you’re working toward.

Make sure you’re eating a healthy, balanced diet, staying consistent with your workouts, and not skipping rest days. Small inconsistencies can slow your progress, but steady commitment will yield results in the long run.

Hormonal and metabolic factors

Hormones play a significant role in body composition. For example, women’s menstrual cycles can cause temporary changes in both how you feel and the number on a scale due to hormonal fluctuations and water retention. Additionally, if you have conditions like hypothyroidism, polycystic ovary syndrome (PCOS), or insulin resistance, it can affect body composition and the impact of training.

As women approach menopause, oestrogen levels begin to decline. This decrease can lead to symptoms like muscle reduction, fatigue, and reduced bone density. Exercise becomes even more important during this stage of life to mitigate these effects. Strength training, in particular, is critical for maintaining muscle mass and supporting bone health, while aerobic exercises like walking or swimming can help manage weight and boost cardiovascular health.

Moreover, as you lose weight, your metabolism may slow down. When you weigh less, your body requires fewer calories to function, which means you may need to adjust your diet and exercise routine as you progress.

Mental and emotional challenges

Fitness building can be a mental game as much as a physical one. Unrealistic expectations, stress, or lack of routine can sabotage your progress. It’s important to set realistic goals, celebrate small victories, and not let temporary setbacks derail your efforts. Managing stress and getting enough sleep also play critical roles in success.

Conclusion

Not seeing immediate results can be frustrating, but it’s important to remember that lasting, healthy changes take time. Focus on progress over perfection, and use multiple measures, such as how much energy you have, your strength, and how you feel, to track your success. Stay consistent, be patient, and remember that small changes accumulate over time, leading to sustainable results and improved health. The key is to stick with it and celebrate the non-scale victories along the way.

As always, any questions please do get in touch.

Caroline x

A well-trained back is not only an area I am often asked how to target but also a vital part of building overall strength, posture, and injury prevention. Your back muscles are involved in virtually every upper-body movement, making them essential for functional fitness. From the latissimus dorsi (lats) to the trapezius and rhomboids, training your back effectively requires a combination of technique, targeted exercises, and consistency. Here’s how I go about targeting the back muscles.

Understand the Anatomy of the Back

Before jumping into exercises, it’s important to know the primary muscles you’re working:  

• Latissimus Dorsi (Lats): These are the broad, fan-shaped muscles that give your back its V-taper.  
• Trapezius (Traps): Located in the upper back, the traps help with posture and shoulder movement.  
• Rhomboids: These smaller muscles connect the shoulder blades to the spine and help retract the scapula (shoulder blade).
• Erector Spinae: Running along your spine, these muscles assist with posture and spinal extension.  

Understanding these muscles helps you choose exercises that target specific areas of your back for balanced development.  

Start with Compound Movements  

Compound exercises are the cornerstone of any effective back workout. They engage multiple muscle groups and allow you to lift heavier weights, building strength. Here are some must-haves:  

• Deadlifts: The king of back exercises, deadlifts work your entire posterior chain, including the erector spinae, traps, and lats. Focus on proper form, keeping your back straight and engaging your core.  
• Bent-Over Rows: Whether using a barbell or dumbbells, bent-over rows are a staple for mid-back development. Maintain a neutral spine and control the weight throughout the movement. These can be done single arm or both together. 

You will find plenty of both of these in my classes!

Incorporate Isolation Exercises

While compound lifts are essential, isolation exercises help target specific back muscles for more detailed development. Try these:  

• Dorsal Lifts: Lying on your front gently lifting the head and upper body up away from the mat – a very targeted back exercise.
• Single Arm Rows: With a neutral grip, single arm rows effectively target the mid-back and lats.

Focus on Form and Mind-Muscle Connection  

When training your back, proper form is crucial to avoid injury and maximise muscle activation. Common mistakes like using momentum or neglecting the full range of motion can undermine your efforts. You will hear me calling out instructions about controlling the movement and not swinging through to keep the focus on your form!

Developing a mind-muscle connection helps you feel the targeted muscles working during each exercise. For instance, during a deadlift, actively think about engaging your lats to keep your back straight as you hinge forward.  

Don’t Forget Progressive Overload  

To see continuous growth, progressively increase the resistance or intensity of your workouts. This can be achieved by adding weight, increasing reps, or adjusting the tempo of your lifts.  

Train Consistently and Allow Recovery 

Aim to train your back muscles 2-4 times per week, depending on your overall programme. Recovery is just as important as training, as muscles grow during rest. Incorporate rest days and focus on proper nutrition, including adequate protein intake. All of my classes involve training the back as posture and back and core engagement is paramount when lifting weights so training your back is a daily occurrence but specific training 2-4 times per week in classes is plenty to improve strength.

Stretch and Strengthen for Longevity  

Incorporate mobility exercises and stretches for your back to maintain flexibility and prevent stiffness. Foam rolling and dynamic stretches can also aid recovery and improve performance over time.  

Training your back muscles effectively requires dedication and variety. By incorporating compound lifts, isolation movements, and a focus on form and progression, you’ll build a stronger, more balanced back that enhances your functional strength. Whether you’re a beginner or an experienced lifter, these principles will help you achieve your goals. Don’t forget maintaining good posture whilst sitting and standing will engage those back muscles as well! 

As always, any questions, please do get in touch.

Caroline x

Strong, sculpted arms not only look great but also play a crucial role in overall upper-body strength and functional fitness. Training your arms requires targeting the key muscle groups: the biceps, triceps, shoulders and forearms. Whether you’re a beginner or an advanced lifter, focusing on the right exercises, technique and progression can help you achieve stronger, more defined arms. Here are my top tips on how to effectively train your arm muscles.  

Understand the Anatomy of Your Arms

Before diving into the exercises, it’s essential to understand the muscles you’re working:  

• Biceps Brachii (Biceps): These muscles run along the front of your upper arm and are responsible for elbow flexion and forearm rotation.  
• Triceps Brachii (Triceps): Located at the back of your upper arm, these muscles extend the elbow and make up about two-thirds of your arm’s size.  
• Forearms: Comprising numerous smaller muscles, the forearms control wrist movement, grip strength, and finer motor functions.  
• Shoulders are made up of a complex of several muscles and anyone who has done my classes will know how much I love to train shoulders! The shoulders are made up of stabilising muscles and movement producing muscles (a full blog coming on shoulders!).

Balancing your training between these muscles ensures symmetry and prevents imbalances.  

Start with Compound Movements  

Compound exercises engage multiple muscle groups and should form the foundation of your arm workout. Some effective compound movements include:  

• Curl and press: Bringing together biceps and shoulders in one big movement
• Close-grip chest press: This variation of the bench press shifts the focus to the triceps, making it an excellent addition to any arm workout.  
• Dips: Bodyweight dips effectively target the triceps and can be made more challenging by adding weights.  

Incorporate Isolation Exercises  

Isolation exercises target specific muscles and are crucial for arm development. Focus on these key moves:  

For Biceps 

• Bicep Curls (Dumbbell or Barbell): Classic curls are perfect for building the biceps. Ensure you control the movement and avoid swinging the weights.  
• Hammer Curls: With a neutral grip, hammer curls target the brachialis (a muscle underneath the biceps), adding size and thickness to your arms.  
• Concentration Curls: By isolating each arm, these curls help you focus on form and maximise the bicep contraction.  

For Triceps:

• Tricep Dips: Use a chair or a bench to strengthen your triceps.  
• Overhead Tricep Extensions: This move isolates the triceps and allows for a deep stretch, promoting muscle growth.  
• Tricep Extensions (kneeling): Using dumbbells, these extensions effectively target the triceps, especially when performed with strict form.  

For Forearms:  

• Wrist Curls and Reverse Wrist Curls: These simple yet effective exercises strengthen the forearms.  
• Farmer’s Carries: Carrying heavy weights for a set distance or time builds grip strength and forearm endurance.  

Focus on Form and Technique  

Proper form is critical to avoid injury and ensure maximum muscle activation. For example, during bicep curls, keep your elbows stationary and focus on controlled movement. Avoid using momentum to lift the weight, as this reduces effectiveness and can strain your joints. You will always hear me calling out these points during classes to remind you!

Progressive Overload is Key  

To build stronger arms, gradually increase the intensity of your workouts. This can be achieved by adding weight, increasing repetitions, or adjusting the tempo of your lifts. Progressive overload forces your muscles to adapt, promoting growth and strength gains. My advice is always start light and build gradually to avoid injury.

Incorporate Rest and Recovery  

Your muscles need time to recover and grow. Train your arms 1-3 times per week and allow adequate rest between sessions targeting the same muscle group. The classes on my platform target arms and upper body specifically on a Tuesday but our whole body Monday and Friday classes always feature plenty of arms as well. Prioritise sleep and nutrition, particularly protein intake, to support muscle repair and growth.  

Mix Up Your Routine 

Avoid stagnation by varying your exercises, weights, and rep ranges every few weeks. This keeps your muscles challenged and helps prevent plateaus in your progress.  

Conclusion  

Training your arm muscles effectively requires a combination of compound and isolation exercises, proper technique, and consistent progression. By targeting the biceps, triceps, shoulders and forearms in a balanced way, you’ll build strength, improve function, and achieve a well-defined look. Stick to a structured plan, stay consistent, and don’t forget to rest, your efforts will pay off with stronger, more sculpted arms.

As always, any questions, please do get in touch.

Caroline x

When it comes to fitness, understanding the distinction between compound and isolation exercises is crucial for building an effective workout routine. Both types of exercises have their unique benefits and roles in strength training, muscle building, and overall fitness. Whether you’re a beginner or an experienced lifter, knowing how to incorporate both into your routine can help you achieve your goals more efficiently.  

What Are Compound Exercises?  

Compound exercises involve multiple muscle groups and joints working together in a single movement. These exercises are the foundation of most strength-training programmes due to their efficiency and functional benefits.  You will find LOADS of these in my classes – they are brilliant exercises for improving functional fitness and whole body strength.

Examples of Compound Exercises: 

• Squats: Engage the quadriceps, hamstrings, glutes, lower back, and core.  
• Deadlifts: Work the hamstrings, glutes, back, and even grip strength.  
• Bench Press: Targets the chest, shoulders, and triceps.  
• Press Ups: Strengthen the chest, core, triceps and shoulders.  

Benefits of Compound Exercises:

• Efficiency: Because they engage multiple muscles, compound exercises allow you to work more of your body in less time.  
• Increased Strength: They enable heavier lifts, promoting greater overall strength gains.  
• Functional Fitness: Compound movements mimic real-life activities, improving balance, coordination, and mobility.  
• Metabolic Gain: The involvement of multiple muscles results in higher energy expenditure, making them great for your metabolic rate.  

Compound exercises are ideal for those looking to build overall strength, improve athletic performance, or maximise their workout time.  

What Are Isolation Exercises?

Isolation exercises target a single muscle group and involve movement around one joint. These exercises are often used to address specific weaknesses, enhance muscle definition, or improve mind-muscle connection.  These shouldn’t be overlooked – I’ve done a few isolation only workouts but you will always find these in classes and compliment compound moves really well to target specific muscles.

Examples of Isolation Exercises:  

• Bicep Curls: Focus on the biceps.  
• Tricep Extensions: Target the triceps.  
• Crunch: Targets the core.
• Lateral Raises: Strengthen the shoulders.  

Benefits of Isolation Exercises: 

• Targeted Muscle Growth: Perfect for emphasising a specific muscle group, helping achieve balanced development.  
• Rehabilitation: Ideal for recovering from injuries, as they allow controlled, precise movements.  
• Reduced Fatigue: Since they focus on one muscle, isolation exercises allow you to train a specific area without exhausting other parts of your body.  

Isolation exercises are especially useful for those recovering from injuries, or anyone seeking to address imbalances in strength or muscle size and for really targeting that muscle group.  

Key Differences Between Compound and Isolation Exercises 

Feature	Compound Exercises	Isolation Exercises
Muscles Worked	Multiple muscle groups	Single muscle group
Joints Involved	Multiple	One
Efficiency	High	Lower (but specific)
Weight Lifted	Heavier loads possible	Lighter weights
Functionality	Mimics real-world movements	Focuses on specific muscles

How to Combine Compound and Isolation Exercises 

The best workout routines often include a balance of both compound and isolation exercises:  

• Start with Compound Exercises: Perform compound lifts like squats or bench presses early in your workout when your energy levels are highest. These exercises build overall strength and stimulate multiple muscles.  
• Finish with Isolation Exercises: Use isolation movements, like bicep curls or tricep extensions, toward the end to refine and focus on specific muscles.  

For example, in a leg workout, you might begin with squats (compound) and finish with leg glute bridge (isolation).  

Which is Best for You? 

The choice between compound and isolation exercises depends on your goals:  

• If you want overall strength, functional fitness or metabolic gain, prioritise compound exercises.  
• If you’re aiming for muscle definition, addressing imbalances or rehabilitating an injury, incorporate more isolation exercises.  

Ultimately, a combination of both is key to a well-rounded fitness program. By understanding the strengths of each, you can create a balanced routine that maximises results.

As always any questions please do get in touch.

Caroline x

In today’s fast-paced world, finding time to exercise can feel impossible. Between work, family obligations, and social commitments, it’s easy to push fitness to the bottom of the priority list. But what if I told you that shorter workouts—sometimes as brief as 10 minutes—can be just as effective as lengthy gym sessions? The rise of micro workouts is proof that you don’t need hours to make meaningful progress in your fitness journey.

Here’s why short workouts really work and how you can incorporate them into your routine.

1. The Science Behind Short Workouts

Short workouts capitalise on a few key fitness principles:

• High-Intensity Interval Training (HIIT): Studies have shown that short bursts of high-intensity exercise followed by brief recovery periods can provide significant cardiovascular and metabolic benefits. A 10-minute HIIT session can burn calories, improve heart health, and increase endurance as effectively as a 45-minute moderate-intensity session.
• EPOC Effect (Afterburn): After intense exercise, your body continues to burn calories at a higher rate to recover. Even a brief but intense workout can trigger this effect, extending calorie burn long after you’ve stopped exercising.
• Muscle Activation: Quick, targeted sessions focusing on specific muscle groups can build strength and endurance. The key is to maintain proper form and intensity during these shorter sessions.

2. The Benefits of Short Workouts

Here’s why short workouts are game-changers:

• Time Efficiency: With sessions as short as 10-20 minutes, there’s no excuse to skip exercise. You can squeeze in a workout during a lunch break, after work, or even while dinner is cooking.
• Consistency Over Intensity: Regular, consistent movement—no matter how brief—is better than sporadic long workouts. A daily 10-minute routine adds up to over an hour of exercise each week.
• Improved Mental Health: A quick workout can boost your mood, reduce stress, and improve focus. Studies show that even a few minutes of physical activity can release endorphins and enhance your mental well-being.
• Scalability for All Fitness Levels: Whether you’re a beginner or a seasoned athlete, short workouts can be tailored to your fitness level. You can start with bodyweight exercises and gradually add intensity or weights as you progress.

3. How to Maximise Short Workouts

To make the most out of short workouts, follow these tips:

• Prioritise Compound Movements: Exercises like squats, push-ups, and burpees target multiple muscle groups simultaneously, maximising efficiency.
• Focus on Intensity: For short workouts, quality trumps quantity. Work hard during the time you have, maintaining proper form and effort.
• Use Minimal Equipment: Bodyweight exercises, resistance bands, or a single dumbbell can be used to create an effective full-body workout at home.
• Plan and Commit: Treat short workouts as non-negotiable appointments. Consistency is the key to long-term success.

4. Examples of Effective Short Workouts

Here are a few quick routines to get started:

• 10-Minute Cardio HIIT:
  • 30 seconds: Jumping jacks
  • 30 seconds: High knees
  • 30 seconds: Burpees
  • 30 seconds: Rest
  • Repeat 4 times
• 15-Minute Strength Circuit:
  • 10 push-ups
  • 15 squats
  • 20 lunges (10 per leg)
  • 30-second plank
  • Repeat 3 times
• 7-Minute Full-Body Workout:
  • 1-minute wall sit
  • 1-minute mountain climbers
  • 1-minute jump squats
  • 1-minute rest
  • Repeat once

5. The Bottom Line

Short workouts aren’t just a substitute for longer sessions—they’re a powerful tool in their own right. By focusing on intensity, consistency, and efficiency, you can achieve significant fitness gains in minimal time. Whether you’re a busy professional, a parent on the go, or just someone looking to get started with exercise, micro workouts offer an accessible and effective solution.

Remember, it’s not about how long you work out; it’s about how well you use the time you have. Start small, stay consistent, and watch the results roll in.

Do you have a favourite short workout routine? Share it in the comments and inspire others to move more in less time!

As always, any questions, please do get in touch.

Caroline x

As winter sets in and temperatures drop, the cosy comfort of staying indoors can make exercise routines feel less inviting. The lack of sunlight, chilly winds, and shorter days can take a toll on motivation, but with the right strategies, winter can be a great time to stay active and even achieve new fitness goals. Here are some practical ways to stay motivated and keep moving during winter, ensuring your body and mind feel their best all season long.

Set Clear, Winter-Specific Goals

Setting season-specific fitness goals can provide a new sense of purpose. Winter is a great time to focus on building strength, flexibility, or cardiovascular endurance. Consider indoor workouts like strength training, yoga or high-intensity interval training (HIIT). These activities don’t require extensive time outdoors, and they can build a solid foundation that will pay off when spring comes around.

Embrace Layered Clothing

One of the biggest deterrents to outdoor exercise in winter is, unsurprisingly, the cold. Dressing in layers is key. Opt for moisture-wicking base layers, insulating mid-layers, and weatherproof outer layers to keep you warm and dry. This way, you’ll feel comfortable enough to take a brisk walk, go for a run, or even try winter sports like skiing or snowboarding. Being dressed appropriately makes a huge difference in how enjoyable and achievable outdoor workouts can feel.

Establish a Routine that Fits the Season

In winter, the rhythm of the day changes. With limited daylight, it can help to adjust your workout time. Morning workouts are ideal for capitalizing on sunlight, which also boosts your mood and helps regulate your sleep cycle. However, if mornings are tough, aim for a lunch break workout, or set aside time right after work. Finding a consistent time that works with the winter schedule will help you stay committed.

Bring the Gym Home

When the weather is too harsh, home workouts become invaluable. Invest in some basic equipment like resistance bands, dumbbells and a yoga mat. From bodyweight circuits to Pilates, there are countless options to keep things fresh and challenging without needing to step outside.

Find a Workout Buddy or Community

Social motivation is powerful, especially in winter. Partnering with a friend, or joining a fitness challenge (watch this space for something exciting coming!) can provide accountability and make workouts more enjoyable. A workout buddy, whether in person or through an online class, keeps you motivated, helps you stay on track, and provides that extra encouragement on days when you’re feeling low on energy.

Remind Yourself of the Benefits

Exercise is especially important in winter for maintaining mood and energy. Physical activity releases endorphins, combats winter blues, and strengthens the immune system, which can be particularly beneficial during cold and flu season. Keeping these benefits in mind can be a powerful motivator, reminding you that every workout you do is a positive investment in both your physical and mental well-being.

Reward Yourself

Creating small rewards for reaching winter fitness milestones can keep things exciting. Set up a reward system for consistency, whether that means treating yourself to a hot drink post-workout, relaxing with a new book or even a cosy evening in. These rewards create positive reinforcement, making it more likely that you’ll stick to your routine.

Be Kind to Yourself

Winter can be challenging, so it’s essential to stay flexible and not too hard on yourself. Some days will be harder than others, and that’s okay. Celebrate each effort, no matter how small, and remember that staying active is about feeling good, not about perfection.

With a positive mindset and some thoughtful adjustments, winter can be a season of growth and fitness. The extra effort you put into exercising during the colder months will set you up for even greater health and energy once spring arrives.

As always, any questions, please do get in touch.

Caroline x

When we think about building muscle, the image that often comes to mind is someone lifting heavy weights in the gym, focusing on getting stronger and looking more toned. But muscle development goes far beyond aesthetics and strength training. Muscle plays a critical role in many aspects of our overall health and daily functioning, impacting everything from metabolism to mobility. In this blog, we’ll explore why we need muscle for much more than just lifting weights.

Improved Metabolism

Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. The more muscle you have, the higher your resting metabolic rate (RMR). This is particularly important for weight management and fat loss. Even when you’re not exercising, having more muscle helps you burn more calories throughout the day. This doesn’t mean you need to become a bodybuilder; even moderate muscle development can have a positive impact on your metabolism.

Enhanced Functional Strength

Muscle isn’t just about lifting heavy in the gym. It plays a crucial role in functional strength, which refers to the strength we need for everyday activities. Think of carrying groceries, lifting your children, or moving furniture. These everyday tasks require strength, balance, and coordination—all of which are enhanced when you have a solid foundation of muscle. Without functional strength, daily activities can become much more difficult as we age.

Improved Posture and Bone Health

Strong muscles are essential for maintaining good posture and supporting the skeletal system. Poor posture often results from weak muscles, particularly in the core and back, which can lead to discomfort or chronic pain. By building muscle, you strengthen your body’s ability to hold itself properly, reducing strain on your joints and ligaments.

Muscle also plays a direct role in bone health. Weight-bearing exercises that build muscle also stimulate bone density, which helps prevent osteoporosis, especially as we age. In this sense, muscle development serves a protective function by ensuring that both your bones and muscles remain strong and resilient as you grow older.

Injury Prevention

When your muscles are strong and flexible, they better support your joints and ligaments, making it less likely for you to experience injuries. A well-conditioned body, with balanced muscle strength, is more resilient to sudden movements, impacts, and the physical demands of everyday life. This is why athletes focus on building muscle to not just enhance performance but also to protect their bodies from potential harm.

Boosting Mental Health

Building muscle isn’t just about physical strength—it can also have a powerful effect on your mental well-being. Studies have shown that resistance training can reduce symptoms of anxiety and depression, increase self-esteem, and boost overall mental health. The process of setting goals, achieving them, and physically feeling stronger can be incredibly empowering. Plus, the endorphins released during exercise can help you feel more relaxed and positive.

Longevity and Ageing 

As we age, we naturally lose muscle mass in a process known as sarcopenia. Without proactive steps, this loss can lead to frailty, loss of balance, and reduced mobility, increasing the risk of falls and injuries. By maintaining muscle mass through regular exercise, we can slow down this process and continue to live independently for longer. Muscle strength is closely linked to longevity and quality of life as we age, enabling us to stay active and enjoy life.

Conclusion

Muscle development is about far more than just lifting heavy weights at the gym. It’s about enhancing your overall health, improving your daily functionality, protecting your bones and joints, and boosting your mental health. By incorporating muscle-building exercises into your routine, you’re investing in a stronger, healthier, and more resilient body that will serve you well throughout your life.

As always, any questions please do get in touch.

Caroline x

When most people think of running, they imagine logging miles on the road or trails, focusing on improving endurance and speed. Strength training often takes a backseat, especially for runners who believe that running alone is enough to build leg strength. However, incorporating regular strength training into a running routine can significantly enhance performance, reduce injury risk, and improve overall running efficiency. Here’s why strength training is essential for runners.

Improved Running Efficiency

Strength training improves the efficiency of your running form. When your muscles are stronger, they can generate more force with each stride, which means you expend less energy while running. This helps runners maintain speed and endurance, particularly during long runs or races. For example, strong core muscles contribute to better posture, preventing slouching as you fatigue, while stronger legs and glutes allow for a more powerful push-off with each step. This means less wasted movement and more energy directed toward propelling yourself forward.

Injury Prevention

One of the most compelling reasons for runners to strength train is to prevent injuries. Running is a repetitive motion that places significant stress on the body, particularly on the knees, ankles, hips, and lower back. Weak muscles and imbalances between muscle groups can increase the likelihood of injuries like shin splints, runner’s knee, or IT band syndrome.

Strength training helps address these weaknesses and imbalances. For example, strengthening the glutes and hamstrings, often neglected in running, can relieve pressure from overworked quadriceps, reducing the risk of knee injuries. Additionally, building strength in stabilising muscles around the hips, ankles, and core helps improve balance and reduces the chance of rolling an ankle or straining a muscle.

Increased Speed and Power

Strength training builds power, which is critical for runners who want to improve their speed. Exercises like squats, lunges, and deadlifts increase the strength of key muscles used in running, such as the quadriceps, hamstrings, glutes, and calves. When these muscles are stronger, you can generate more force during the push-off phase of your stride, allowing you to run faster without expending more energy.

Plyometric exercises, which involve explosive movements like jump squats or box jumps, are especially beneficial for runners looking to build power. These exercises train your muscles to generate force quickly, improving your ability to accelerate and maintain a faster pace.

Enhanced Endurance

While running itself builds cardiovascular endurance, strength training helps improve muscular endurance—the ability of your muscles to perform for extended periods. When your muscles are stronger and more resilient, they can withstand the repetitive impact of running for longer without fatiguing. This translates to more sustained energy over long distances, which is especially important for distance runners and marathoners.

Strength training also improves the body’s ability to manage and clear lactate, a byproduct of exercise that contributes to muscle fatigue. By increasing muscular endurance, you can delay the onset of fatigue and push through tough sections of a run or race more effectively.

Faster Recovery

Stronger muscles recover more quickly from intense training sessions. Strength training enhances the body’s ability to repair muscle tissue and improve circulation, which helps with the removal of waste products like lactic acid after a run. This means less soreness and quicker recovery times between runs, allowing runners to train more consistently without the same level of fatigue or muscle damage.

Better Overall Athleticism

Strength training doesn’t just make you a better runner—it makes you a more well-rounded athlete. Running requires coordination, balance, and agility, all of which can be improved with strength exercises. By focusing on functional movements that mimic running motions, strength training improves your ability to react to different terrains, changes in pace, and unforeseen obstacles during a run.

Additionally, a balanced workout routine that includes strength training helps prevent burnout and keeps your body from over-relying on running alone for fitness. It also makes cross-training easier, as strong muscles support a wide range of athletic activities.

Conclusion

Strength training is a vital component of any runner’s training plan, whether you’re an elite marathoner or just running for fitness. It helps improve running efficiency, prevent injuries, increase speed and endurance, and speed up recovery. By dedicating even a couple of days per week to strength exercises, runners can reap the rewards of a stronger, more resilient body that’s better equipped to handle the demands of running.

As always, any questions, please do get in touch.

Caroline x

Burpees. Just the mention of the word is enough to spark strong feelings in fitness enthusiasts. Whether you’re a seasoned athlete or a gym beginner, you’ve likely encountered this full-body exercise. Known for its intensity, burpees are often loved by fitness trainers and loathed by many who perform them. But either way burpees remain a staple in many workout routines for good reason. In this blog, we’ll explore the benefits of burpees, why people love or dread them, and how to make them work for you.

What Are Burpees?

Burpees are a high-intensity, full-body exercise that combines strength and cardio training. A basic burpee involves the following movements:

1. Start in a standing position

2. Drop into a squat and place your hands on the ground.

3. Jump your feet back into a plank position.

4. Perform a push-up (optional).

5. Jump your feet back to the squat position.

6. Explosively jump into the air with your hands overhead.

Though simple in concept, burpees can be incredibly challenging, especially when done in high repetitions or as part of a fast-paced workout.

Why People Love Burpees

Full-Body Workout

One of the main reasons people love burpees is because they work the entire body. Each burpee targets several muscle groups, including the chest, shoulders, arms, legs, and core. By engaging so many muscles at once, burpees offer an efficient workout that combines strength-building and cardiovascular conditioning in a single move.

Boosts Cardiovascular Fitness

Burpees are known for spiking your heart rate quickly, making them a fantastic way to improve cardiovascular endurance. Incorporating burpees into your routine can enhance heart and lung capacity, helping you become more efficient in other activities like running, cycling, or swimming.

Burns Major Calories

Because burpees require high energy expenditure, they are excellent for burning calories in a short amount of time. High-intensity exercises like burpees increase your metabolic rate, leading to more calories burned during and after your workout. This makes burpees a popular choice for people looking to lose fat or increase calorie burn in minimal time.

No Equipment Required

One of the greatest advantages of burpees is that they can be done anywhere, anytime. You don’t need weights, machines, or even much space—just your body and determination! This makes them ideal for at-home workouts, travelling, or when you don’t have access to a gym.

Why People Hate Burpees

They’re Exhausting

There’s no denying it—burpees are tough. The combination of strength and cardio makes them one of the most physically taxing exercises you can do. For many, the intensity of burpees makes them a dreaded part of any workout, especially when multiple repetitions are involved. The rapid transitions from standing to squatting to jumping can fatigue you quickly.

Form Can Suffer

Because burpees are so demanding, it’s easy for your form to break down, especially when fatigue sets in. Poor form can lead to discomfort or even injury, particularly in the lower back, shoulders, or knees. This is why many people avoid burpees or approach them with caution.

Repetitive and Boring

Let’s face it—doing a set of 20, 30, or more burpees can get monotonous. The repetitive nature of burpees, combined with their intensity, can make them feel like a chore. For people who prefer variety and lower-intensity exercises, burpees might not be the most enjoyable way to work out.

Making Burpees Work for You

Whether you love or hate burpees, there are ways to incorporate them into your workout routine effectively. If you’re a fan of the challenge, you can increase intensity by adding variations, like burpee box jumps or burpees with a dumbbell press. If you’re in the “hate” camp, start slow—try fewer reps or modify the movement by skipping the jump or push-up. If you are just starting out you can step the feet out and back in to take out the intensity.

Remember, burpees are highly adaptable. You can fit them into a HIIT session, use them for active recovery between weightlifting sets, or even set them as a stand-alone challenge to test your endurance. If the traditional burpee doesn’t appeal to you, there are many other full-body exercises that can offer similar benefits.

Conclusion

Burpees are one of those exercises that people tend to either love or hate, and both sides have valid reasons. While they offer unparalleled benefits in terms of full-body strength, cardiovascular fitness, and calorie burn, they’re also one of the most physically demanding moves you can do. Whether you choose to embrace them or opt for alternatives, understanding their value can help you make the most of your fitness journey.

As always, any questions, please do get in touch.

Building core strength is essential for stability, balance, posture, and overall functional fitness. A strong core supports almost every movement we do, from lifting and bending to maintaining proper posture. Below are some of the best exercises to target your core muscles effectively:

Planks

The plank is a simple but highly effective exercise for building core strength because it engages multiple muscle groups at once.

How to do it

• Start in a push-up position, resting on your forearms with your elbows directly under your shoulders.
• Keep your body in a straight line from head to toe, engaging your core, glutes, and legs.
• Hold this position for as long as you can while maintaining good form (30-60 seconds is a good start).

Benefits

Planks work your rectus abdominis (the “six-pack” muscles), transverse abdominis (deep core), lower back, and shoulders. They are also great for improving endurance.

Dead Bug

The dead bug is a fantastic exercise for improving core stability and coordination.

How to do it 

• Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees above your hips.
• Slowly lower your right arm and left leg toward the floor, keeping your back pressed into the ground.
• Return to the starting position and repeat on the opposite side.

Benefits

The dead bug strengthens the deep core muscles, especially the transverse abdominis, without placing undue strain on the lower back.

Russian Twists

This exercise targets the obliques (the muscles on the sides of your abdomen) and improves rotational strength.

How to do it 

• Sit on the floor with your knees bent and feet slightly elevated off the ground.
• Lean back slightly to engage your core, then twist your torso from side to side, touching the floor with your hands on each side. Try to keep your knees still and you can keep your feet down if you suffer with any lower back issues.
• For added intensity, hold a weight or medicine ball.

Benefits

Russian twists enhance core rotation, which is essential for functional movements like twisting and turning during sports or daily activities.

Bird Dog

This exercise challenges your balance and stability while targeting your core and lower back.

How to do it 

• Start on all fours with your hands under your shoulders and knees under your hips.
• Extend your right arm forward and your left leg back, keeping your core engaged and body stable.
• Hold for a few seconds, then return to the starting position and repeat on the other side.

Benefits 

The bird dog strengthens the entire core, including the lower back, and improves coordination and balance.

Bicycle Crunches

Bicycle crunches are one of the best exercises for activating the entire abdominal region, including the obliques.

How to do it 

• Lie on your back with your hands behind your head and legs lifted.
• Bring your right elbow toward your left knee while extending your right leg.
• Switch sides in a pedalling motion.

Benefits 

Bicycle crunches effectively target both the upper and lower abs as well as the obliques, making it a comprehensive core workout.

Mountain Climbers

Mountain climbers are a dynamic exercise that not only builds core strength but also improves cardiovascular fitness.

How to do it 

• Start in a plank position with your arms straight.
• Quickly alternate driving your knees toward your chest, as if you were running in place while holding the plank position.

Benefits 

This high-intensity exercise works the abs, shoulders, and hips while also elevating your heart rate for added fat-burning benefits.

Leg Raises

Leg raises are effective for targeting the lower abs and improving hip flexor strength. These are an advanced core exercise and can be built up to by starting with bent legs.

How to do it 

• Lie flat on your back with your hands under your hips for support.
• Keep your legs straight and raise them until they are perpendicular to the floor.
• Lower them slowly, stopping just before your feet touch the ground or wherever feels comfortable for you and where your back is still on the mat.

My Tuesday classes are centred around arms and abs but you will often hear me encouraging you to engage your core throughout all my classes – a strong core really is paramount! What are your favourite core exercises?

As always, any questions please get in touch.

Caroline x