Author: Caroline's Circuits

I wrote a blog last month about new research showing why we need to keep carbohydrates in our diet. I thought this week that I would dive a little deeper into the role that carbohydrates play in the effective functioning of our bodies. They have a crucial role in the body, especially in the context of exercise and overall energy metabolism. Here’s a detailed breakdown:

1. Primary Energy Source:

   – Glucose: Carbohydrates are broken down into glucose, the body’s preferred source of energy, particularly for the brain and muscles.

   – Glycogen Storage: Excess glucose is stored in the liver and muscles as glycogen. This stored glycogen is readily available for quick energy when needed.

2. Brain Function:

   – The brain relies almost exclusively on glucose for energy. Consistent glucose levels are essential for cognitive function, mood regulation and overall mental performance.

3. Muscle Function:

   – Carbohydrates provide the necessary fuel for muscle contractions, particularly during high-intensity exercise. Glycogen stored in muscles is a readily available energy source during exercise.

4. Fat Metabolism:

   – Carbohydrates play a role in fat metabolism. Without adequate carbohydrates, the body cannot efficiently burn fat, as they are needed to facilitate the breakdown of fats in the body.

5. Prevention of Muscle Breakdown:

   – Adequate carbohydrate intake helps spare proteins from being used as an energy source. This is crucial for maintaining muscle mass, especially during prolonged or intense exercise.

Role of Carbohydrates in Exercise specifically:

1. Energy Supply During Exercise:

   – High-Intensity Exercise: Carbohydrates are the primary fuel source during high-intensity exercise (e.g. sprinting, weightlifting). The body relies on glycogen stored in muscles for quick energy.

   – Endurance Exercise: During prolonged exercise (e.g. long-distance running), carbohydrates provide a sustained energy supply. As exercise continues, the body gradually uses more fat as a fuel source, but carbohydrates remain crucial for maintaining intensity.

2. Sustaining Performance:

   – Consuming carbohydrates before and during exercise helps maintain blood glucose levels, preventing fatigue and sustaining performance, especially in endurance sports.

3. Post-Exercise Recovery:

   – After exercise, carbohydrates are essential for replenishing glycogen stores depleted during physical activity. This is particularly important for athletes engaging in multiple training sessions or competitions within a short period.

   – Pairing carbohydrates with protein post-exercise enhances glycogen replenishment and aids muscle repair and recovery.

4. Preventing Hypoglycemia:

   – During prolonged or intense exercise, the body’s glycogen stores can become depleted, leading to low blood sugar levels (hypoglycemia). Adequate carbohydrate intake before and during exercise helps prevent this, ensuring sustained energy and performance.

5. Supporting Muscle Growth:

   – Carbohydrates play a role in insulin release, a hormone that facilitates glucose uptake into cells and promotes muscle growth by transporting amino acids into muscle cells.

Optimal Carbohydrate Intake for Exercise

1. Before Exercise:

   – Consuming a meal or snack rich in carbohydrates 2-3 hours before exercise helps ensure adequate glycogen stores. For shorter or less intense workouts, a small snack 30-60 minutes before exercise can provide a quick energy boost.

2. During Exercise:

   – For activities lasting more than 60 minutes, consuming easily digestible carbohydrates (e.g. sports drinks, gels or fruits) helps maintain energy levels and prevent fatigue.

3. After Exercise:

   – Consuming carbohydrates within 30-60 minutes post-exercise is optimal for replenishing glycogen stores. Combining carbohydrates with protein (e.g. a recovery shake) enhances muscle repair and recovery.

Any questions, as always, get in touch.

Caroline x

Top Tips to Get Your Workouts Done!

Staying motivated in your fitness routine is one of the biggest challenges for most people on their exercise journey. Whether you’re a seasoned athlete or a complete beginner, maintaining the drive to work out consistently can feel daunting at times. Life gets busy, energy levels fluctuate, and sometimes the motivation simply isn’t there.

However, fitness is a long-term commitment that reaps immense rewards when we stay consistent. If you’re finding it tough to start this September or keep your motivation up, don’t worry — you’re not alone, and there are plenty of strategies to help you push through. Here are some practical tips for staying motivated and ensuring you get those workouts done!

1. Set Clear, Achievable Goals

One of the most powerful tools for motivation is having clear and specific goals. It’s easy to lose focus when you’re just “working out” with no direction in mind. Instead, define your goals to give your workouts a purpose. Do you want to:

– Run a 5K by the end of the year?

– Take your first step into beginning an exercise regime?

– Increase the number of squats you can do to 50?

– Complete 3-4 workouts per week by the end of October?

Whatever your goal may be, make sure it’s SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. A clear goal helps you track your progress and gives you something tangible to work towards. 

Bonus Tip: Break down large goals into smaller milestones. Hitting those smaller targets will give you a boost of confidence and motivation to keep going.

2. Build a Routine You Enjoy

Consistency is key to fitness success, and the best way to stay consistent is to find an exercise plan that you actually enjoy. If you hate running, don’t force yourself to run every day. Explore different forms of exercise — from strength training to yoga, cycling, swimming, or dancing. The more you enjoy the activity, the more likely you are to stick with it.

You can also mix up your workouts to keep things exciting. For example, you might do strength training three times a week, cardio twice a week, and a fun fitness class on the weekend. This variety prevents boredom and keeps your muscles guessing.

3. Create a Workout Schedule

Treat your workouts like important appointments. Schedule them into your day the same way you would a meeting. By doing this, you’re creating a habit, which makes it easier to follow through. Stick to a set time of day — whether it’s morning, at lunch or om the evening — soon enough it will become a natural part of your routine.

Bonus Tip If you’re short on time, even a quick 20-minute workout is better than none. Being flexible with your schedule helps maintain consistency.

4. Surround Yourself with Support

Accountability can be a huge factor in staying motivated. When you have a workout friend or a fitness community, it becomes easier to stay committed. You can join a local gym class, find an online workout group, or even check in with a friend for a walk.

Having a friend to do it together helps you to show up even when you don’t feel like it and have fun along the way too.

5. Track Your Progress

Nothing beats the feeling of seeing progress. Whether it’s how many reps you can do, how much weight you can lift or how far you can run, tracking your progress keeps you motivated. There are plenty of apps and fitness trackers that can help monitor your workouts, but even something as simple as keeping a workout journal will do the trick.

Don’t just focus on physical changes, though. Pay attention to non-scale victories too, like improved energy levels, better sleep, or increased flexibility. These signs of progress are equally rewarding and keep you focused on the bigger picture.

6. Prepare Ahead of Time

One of the biggest obstacles to fitness is lack of preparation. If you plan to work out in the morning but stay up too late the night before, you’re more likely to hit snooze instead of hitting the gym. Preparing ahead of time helps reduce barriers.

– Lay out your workout clothes the night before and download a workout or book a space onto a class.

– Pack your gym bag if you’re going after work.

– Plan your meals around your workout times to ensure you’re fueled correctly.

By eliminating the excuses, you make it easier to stick to your routine.

7. Reward Yourself

It’s important to celebrate your progress and achievements. Rewards can act as great motivation to keep going. After reaching a milestone, treat yourself to something you enjoy, like a massage, a new workout outfit, or a fun night out.

8. Focus on How You Feel

Sometimes, it’s easy to lose motivation when you focus solely on the aesthetics of fitness. While there’s nothing wrong with wanting to look a certain way, remember that exercise is about much more than just appearance. Pay attention to how you feel mentally and physically after a workout — increased energy, reduced stress, better mood, and improved confidence are all incredible benefits that often go unnoticed.

By focusing on how exercise improves your well-being, you’re more likely to keep it a part of your lifestyle.

9. Accept That Motivation Will Fluctuate

Motivation isn’t always going to be at 100%. And that’s okay! There will be days when you just don’t feel like working out, that’s normal. The key is to recognise that action creates motivation, not the other way around. On days when motivation is low, remind yourself why you started, and get moving anyway — even if it’s just a 10-minute walk.

More often than not, once you get started, you’ll feel more energised and motivated to keep going.

10. Be Kind to Yourself

Fitness is a journey, and there will be ups and downs. Some weeks, you might tick off every workout; other times, you may miss a day or two. Again that’s normal and it’s important to listen to your body. What matters most is consistency over time, not perfection. Be kind to yourself if you fall off track, and don’t let a minor slip-up derail your progress. Get back on track at the next opportunity, and keep moving forward.

Final Thoughts

Staying motivated to work out consistently is a challenge, but by setting clear goals, building a routine you enjoy, and tracking your progress, you’ll make fitness a sustainable part of your life. Remember, it’s not about perfection, but consistency and making fitness enjoyable. With the right mindset and tools, you can stay motivated and crush your goals!

Stay active, stay inspired, and keep moving!

As always any questions please do get in touch!

Caroline x

Before we begin to look at the links between exercise and our skin let’s take a look at our skin in a bit more detail. It is the largest organ in the body, made up of several components with the vital job of protecting you from germs and infections. The skin is made up of several layers:

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

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

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

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

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

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

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

This study found that at the end of the 16 weeks of training both the aerobic and the resistance training group saw improved skin elasticity and upper dermal structure. The resistance training group however saw increased dermal thickness. This is reportedly due to increasing the activity of several specialised genes that pump out proteins designed to build and strengthen connective tissue.

So the outcome here was that the group who did 16 weeks of strength training saw greater skin rejuvenation through an enhanced dermal layer (due to more collagen, more elastin so therefore less wrinkles!).  This is an exciting study to be released since ageing causes a deterioration of the dermis but it may well be that we can offset some of this through strength training. Although there were improvements in skin to both groups there was a marked difference in the dermal thickness for the resistance training group.

It is so important to have a good skincare routine and protect it from sun damage with a daily SPF but now we can help it further by lifting weights! 

Let me know what you do to look after your skin? 

Caroline x 

Delayed Onset Muscle Soreness (DOMS) is the muscle pain and stiffness that occurs after intense or unfamiliar exercise. It is totally normal and very common especially when embarking on a new fitness program! It typically begins 12-24 hours after the activity and peaks around 24-72 hours post-exercise. DOMS is particularly common if the exercise involves eccentric contractions (where muscles lengthen under tension, like lowering weights or downhill running).

Causes of DOMS

1. Microtears in Muscle Fibres: The primary cause of DOMS is microscopic damage to muscle fibres during exercise. The body responds by initiating an inflammatory process to repair the tissue.

2. Inflammation: The immune response to muscle damage can lead to inflammation, contributing to the sensation of pain and stiffness.

3. Lactic Acid: Contrary to popular belief, lactic acid is not directly responsible for DOMS, as it is cleared from the muscles within an hour after exercise. However, it may play a minor role in muscle fatigue and immediate post-exercise discomfort.

Managing DOMS

1. Active Recovery: Gentle exercises like walking, swimming, or cycling can increase blood flow to sore muscles, helping reduce stiffness and accelerate recovery.

2. Stretching: Light stretching and especially static stretches (such as those we do in the classes) can help relieve muscle tightness and improve flexibility and bloodflow though it may not directly reduce soreness.

3. Massage: A gentle massage can help alleviate muscle soreness by improving blood circulation and reducing muscle tension.

4. Hydration and Nutrition: Proper hydration and a balanced diet rich in proteins and antioxidants can support muscle recovery and reduce inflammation. I find my turmeric shots really help with my muscle recovery post a strength workout too.

5. Ice and Heat Therapy:

   – Ice: Applying ice to sore muscles can reduce inflammation and numb the pain.

   – Heat: Applying heat after the initial 24-48 hours can help relax muscles and improve blood flow.

6. Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation, but they should be used sparingly and not as a long-term solution.

7. Rest and Sleep: Adequate rest and quality sleep are crucial for muscle recovery, allowing the body to repair damaged tissues effectively. It is so important to have at least one if not two rest days per week.

Prevention of DOMS

1. Gradual Progression: Avoid sudden increases in exercise intensity or duration. Gradually build up your workout routine and especially the weights that you use if you are strength training to allow your muscles to adapt.

2. Warm-Up and Cool-Down: Incorporate proper warm-up exercises to prepare your muscles and cool down afterward to gradually bring your body back to a resting state.

3. Eccentric Training: Gradually incorporating eccentric exercises into your routine can help your muscles adapt and reduce the severity of DOMS over time – more on this in a future blog!

Should you carry on training with DOMS?

Training with Delayed Onset Muscle Soreness (DOMS) is generally safe, but there are some important considerations to keep in mind:

When You Can Train with DOMS

1. Light Activity and Active Recovery:

   – Engaging in light activities like walking, cycling, swimming, or yoga can help reduce soreness by increasing blood flow to the affected muscles. This type of training is beneficial for recovery and can alleviate the discomfort associated with DOMS.

2. Non-Affected Muscle Groups:

   – If certain muscle groups are sore, you can train other non-affected muscles. For example, if your legs are sore from a workout, you can focus on upper-body exercises.

3. Reduced Intensity and Volume:

   – You can continue to train the sore muscles, but it’s wise to reduce the intensity and volume of your workout. This approach allows you to maintain consistency without exacerbating the soreness.

When to Avoid Training with DOMS

1. Severe Soreness or Pain:

   – If DOMS is very severe, with intense pain, significant muscle weakness, or limited range of motion, it’s best to rest or engage in very light activities. Training in this state could increase the risk of injury.

2. Altered Movement Patterns:

   – If DOMS is causing you to change your movement patterns to avoid discomfort, it might be best to rest. Altered movement can lead to improper form, increasing the risk of injury.

3. High-Intensity Training:

   – High-intensity training with significant DOMS can lead to muscle overuse, increased risk of injury, and longer recovery times. It’s better to wait until the soreness subsides before resuming intense workouts.

Benefits of Training with Mild DOMS

– Improved Circulation: Light exercise helps increase blood flow to sore muscles, which can speed up recovery.

– Mental Resilience: Training with mild soreness can build mental toughness and discipline, as long as it’s done safely.

– Adaptation and Progress: Your muscles adapt to the stress you put them under, leading to increased strength and endurance over time. Light training during DOMS can help maintain momentum in your fitness routine.

Tips for Training with DOMS

– Warm-Up Thoroughly: A proper warm-up is crucial to prepare sore muscles for exercise. It can help reduce stiffness and make your workout more comfortable.

– Focus on Form: When training with DOMS, pay extra attention to your form to avoid compensating for sore muscles, which can lead to injury.

– Hydrate and Fuel Properly: Ensure you’re well-hydrated and nourished. Proper nutrition supports muscle recovery and can help reduce the severity of DOMS.

Summary

You can train with DOMS, especially if the soreness is mild. Opt for lighter activities, focus on non-affected muscle groups, and reduce workout intensity to prevent further muscle damage. However, if the soreness is severe or impacts your movement, it’s better to rest or engage in gentle recovery activities until the soreness subsides.

As always, any questions please do get in touch.

Caroline x

I often get asked what is the best type of exercise for managing menopause symptoms. My answer is that it involves a combination of different forms of training. The most important thing to remember is to find an exercise which you enjoy and to remember that all movement counts!

Here are my recommendations:

1. Strength Training

   – Why: Helps combat the loss of muscle mass and bone density that occurs from the age of 30 onwards and especially during menopause as your hormones change. It also boosts your metabolism and supports weight management.

   – What to Do: Include compound exercises like squats, lunges, push-ups, and resistance training (using dumbbells, resistance bands, or machines). Aim for 30 minutes ideally 3-4 x a week. You can read more on this in my previous blog here. Functional training is so important as it mimics every day movements which will help us stay stronger as we age and limits falls and injury.

2. Cardiovascular Exercise

   – Why: Supports heart health, helps manage weight, can reduce hot flushes and boost mood.

   – What to Do: Engage in activities like brisk walking, jogging, cycling, swimming or dancing for at least 150 minutes of moderate-intensity per week. This can take the form of low intensity or high intensity (see more below) My dog walks are my daily cardio alongside my Friday hiit session.

3. Flexibility and Balance Exercises

   – Why: Improves joint mobility, strength and balance, reducing the risk of falls and injuries. Staying flexible is a key aspect of function that affects our everyday activities and enables us to maintain independence as we age. Joint pain and stiffness are common symptoms of menopause due to the changes in oestrogen levels.

   – What to Do: Incorporate yoga, Pilates, or simple stretching exercises. Aim for stretching at least 2-3 times per week.

4. Mind-Body Practices

   – Why: Helps manage stress, anxiety, and mood changes. These practices can also improve sleep quality, which often becomes disrupted during menopause.

   – What to Do: Try yoga, or meditation. 

5. High-Intensity Interval Training (HIIT)

   – Why: Effective for improving cardiovascular fitness and burning calories in a shorter amount of time. HIIT can also boost metabolic rate and improve insulin sensitivity. (Impact exercises are also good for our bone health but if you suffer with oseteoporosis or low bone density you may wish to incorporate low impact exercises rather than high impact – walking for example is a brilliant weight bearing exercise which helps to build bone strength)

   – What to Do: Alternate between short bursts of intense activity and periods of rest or low-intensity exercise in a circuit style. Aim for 1 session per week.

Tailoring Your Routine:

– Consistency: Regular exercise is key to managing symptoms effectively and seeing results.

– Listen to Your Body: Adjust the intensity and type of exercise based on how you feel. Everyone is different and everyone’s experience of menopause is different. If you are lifting weights the most important thing is to focus on your technique and build up gradually with the weights.

– Consult with a Professional: I always suggest speaking to your doctor or GP if you have any concerns before starting a new programme.

Combining these different forms of exercise can help manage the physical and emotional symptoms of menopause, improve your overall health, and enhance your quality of life. Exercise can be a game changer for not only your mood but also your immunity, your sleep and your daily activities.

As always any questions please do get in touch.

Caroline x

For years carbs have been seen as the enemy and many weight loss programmes have historically advocated the “cut carbs” approach. Cutting out bread, rice, pasta and potatoes was advised but now there is science to support the notion that cutting out carbohydrates from our diet might in fact be harmful to our health.

To start with, carbohydrates are one of the key macronutrients we need. Carbohydrates fuel our bodies, they are the preferred fuel for all of our cells and organs to carry out their tasks. Without fuel we would just grind to a halt! They also help prevent muscle loss and enhance muscle recovery. There are two types of carbohydrates:

• Simple carbohydrates: these are found in sugars which have been stripped of their natural fibre. They are lower in nutritional value and are ok to eat but in moderation – more to follow on this.
• Complex carbohydrates: these are high in fibre and are found in vegetables, whole grains, fruits and whole, unprocessed foods.

Carbs fuel you

When we eat starchy carbohydrates they are broken down into glucose. When glucose enters our blood, if it is immediately required it is then used, however if there is an excess it is stored as glycogen in the liver and in the muscles. Only if there is still excess sugar in the blood, after these stores have been fully stocked, is this glucose converted into fat. 

The studies have found that a diet where carbohydrates were removed was linked to artery clogging, accelerated ageing of our organs and an unbalanced gut microbiome. Government and NHS guidelines suggest that 50% of our daily energy intake should come from healthy carbohydrates such as brown bread, brown pasta and vegetables. Many diets such as the keto diet advocate removing carbohydrates and having 70-80% of the daily energy intake from fats and 20-30% from protein. This pushes the body into a state of ketosis where the body breaks down fats to ketones for fuel. This type of diet is sometimes prescribed for medical conditions. Epilepsy sufferers for example may be prescribed it as it has been shown to reduce seizures. There is also some evidence suggesting it to be beneficial for certain neurological disorders but not just for purely reducing body fat. 

In a study which looked at the effects of cutting carbohydrates (reducing carbohydrate intake to just 8% of daily calories) or reducing sugars (this group reduced the free sugars eg syrups and sugars added to cakes etc). Both the carb cutting group and the reduced sugar group lost weight at 12 weeks but the carb cutting group showed some worrying results. Their blood tests showed increased levels of the bad cholesterol (low density lipoprotein), increased clotting protein and spikes in blood sugar following carb intake so their bodies became less able to handle carbohydrates after starving themselves of it. The reduced sugar group however showed lower bad cholesterol levels at 12 weeks. 

Carbs and fibre

One of the other issues with cutting out carbohydrates is that our dietary fibre intake also reduces which puts our bodies at risk of other conditions such as diabetes, heart conditions, obesity and bowel disease, immune function issues and gut microbiome problems. 

The fundamental message here is that cutting out or restricting carbohydrates is not going to help with weight loss and building/maintaining lean muscle but may instead cause health problems further down the line. Having a balanced, healthy diet which includes sensible carbohydrates, protein, fat, fibre and vitamins and minerals is going to stand you in the best stead! 

So what are the good carbs that we want to make sure we have in our diet? Oats, sweet potatoes, pasta (ideally wholewheat), whole grain bread, quinoa, lentils and chickpeas. And what about the carbs to be mindful of? Sugary drinks, refined cereals, sliced white bread, syrups and honey, cakes and sweets.

Any questions please do get in touch!

Caroline x

Strength training offers incredible benefits for women, including increased muscle mass, improved bone density and enhanced metabolic health. However, to maximise these benefits, it’s essential to fuel your body with the right nutrients and to stay consistent

Macronutrients: The Building Blocks

Protein

Protein is crucial for muscle repair and growth. Aim for a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight – take a look at this blog for more info on this. High-quality protein sources include:

– Lean meats: Chicken, turkey, and lean beef

– Fish: Salmon, tuna, and cod

– Dairy: Greek yoghurt, cottage cheese, and milk

– Plant-based: Tofu, tempeh, lentils, and chickpeas

– Protein supplements

Carbohydrates

Carbs are your body’s primary energy source, essential for fuelling intense workouts. Focus on complex carbohydrates that provide sustained energy:

– Whole grains: Brown rice, quinoa, oats and whole-wheat products

– Fruits: Berries, apples, bananas and oranges

– Vegetables: Sweet potatoes, broccoli, spinach, and bell peppers

– Legumes: Black beans, lentils and peas

Fats

Healthy fats are vital for hormone production and overall health. Incorporate a variety of these sources:

– Monounsaturated fats: Avocados, olive oil and nuts

– Polyunsaturated fats: Fatty fish (like salmon) flaxseeds, and walnuts

– Saturated fats: In moderation, from sources like coconut oil and dairy

Micronutrients: The Essential Vitamins and Minerals

Calcium and Vitamin D

These nutrients are crucial for bone health, especially important for women who strength train. Sources include:

– Calcium: Dairy products, leafy greens and fortified plant milks

– Vitamin D: Fatty fish, fortified foods and sunlight exposure. It is recommended to supplement this in winter months

Iron

Iron is vital for oxygen transport in the blood, supporting endurance during workouts. Women, in particular, need adequate iron intake due to menstrual losses. Sources include:

– Heme iron:*Red meat, poultry, and fish

– Non-heme iron: Lentils, beans, tofu and fortified cereals

Magnesium

Magnesium plays an important role in muscle function and recovery. Include these foods in your diet:

– Leafy greens: Spinach and kale

– Nuts and seeds: Almonds, pumpkin seeds, and sunflower seeds

– Whole grains: Brown rice, quinoa, and oats

Hydration: Stay Refreshed and Replenished

Staying hydrated is fundamental to performance and recovery. Here’s what you should aim for:

– Water: Drink at least 1.5 -2 litres per day, more if you sweat heavily during workouts.

– Electrolytes: Replenish electrolytes with drinks like coconut water, electrolyte tablets, or sports drinks, especially after intense or long-duration workouts.

Pre-Workout Nutrition: Fuel Correctly

Eating the right foods before your workout can make a significant difference in your performance. Aim to consume a balanced meal 2-3 hours before training, including:

– Carbs: For energy (e.g., a banana, bread, pasta)

– Protein: For muscle support (e.g., a protein smoothie, Greek yoghurt)

– Fats: In small amounts (e.g., a handful of nuts)

If you’re short on time, a small snack 30-60 minutes before your workout can also help:

– Fruit: An apple, banana or an orange

– Protein bar: Low in sugar and high in protein

Post-Workout Nutrition: Optimise Recovery

Post-workout nutrition is critical for recovery and muscle growth. Within 30-60 minutes after your session, aim to consume:

– Protein: To repair muscles (e.g., a protein shake, eggs, chicken breast, Greek yoghurt with nuts, seeds)

– Carbs: To replenish glycogen stores (e.g., sweet potato, rice)

– Hydration: Rehydrate with water and consider a sports drink if you’ve sweated a lot (watch the hidden sugars in these)

Supplements: When Food Isn’t Enough

While it’s best to get your nutrients from whole foods, supplements can help fill any gaps:

– Protein powder: For convenient post-workout protein if you are on the go (watch the sugar content in some of these though)

– Multivitamin: To cover general nutritional needs

– Fish oil: For omega-3 fatty acids

– Turmeric: excellent for inflammation – I highly recommend The Turmeric Co for this

– Magnesium – excellent for joint health

Conclusion

Proper nutrition is a key component of any effective strength training program, especially for women. By focusing on a balanced intake of macronutrients and staying hydrated, you can enhance your performance, recovery, and overall health. Tailor these guidelines to your specific needs, and you’ll be well on your way to achieving your strength training goals.

As always any questions please get in touch.

Caroline x

Have you ever been to the gym or out for a run and seen your male counterpart running faster, lifting heavier or sweating harder? You may be suprised to read who benefits the most.

A study published in the Journal of the American College of Cardiology has shown that men need to exercise for twice as long as women to gain the same long-term benefits such as heart health. The study followed men and women over two decades and whilst both genders reduced their ruse of early death by exercising, women gained more benefit per minute of exercise. This was true of all types of exercise looked at in the study. These included running, cycling and strength training. The added boost to women’s long-term health was even observed when women put in less effort than men. 

To put some figures against the words – women who exercised regularly saw a 36% reduction in their risk of stroke or fatal heart attack whereas men saw a 14% reduction. Furthermore, when looking at early death of any cause the study found that women’s risk was reduced by 24% by exercising against 15% for men. For men to cut their risk of death by 18% they need to complete 5 hours of moderate aerobic activity per week whereas women need to do 2.5 hours. For more vigorous exercise such as running or spin women need 57 minutes per week to reduce the risk of death by 19% with men needing 110 minutes per week. 

When it comes to strength training women showed a 30% reduced risk of heart attack and stroke whereas men showed an 11% reduction in risk. This study highlights that women can reap huge rewards from their exercise, even with a limited amount.

There isn’t a clear reason why this difference occurs, however it is thought to be linked to the anatomy and physiology differences between men and women. Men have larger hearts and larger lungs and greater muscle mass which means that force production does come more naturally. Women’s bodies need to adapt more to produce the same movement and it is this adaptation that leads to the health benefits of exercise.

This study also supports the popular opinion that exercise isn’t a one size fits all and should be tailored as the body’s response varies according to gender, due to hormones, anatomy, physiology and biomechanics. For example, women naturally have a higher body fat percentage than men so tend to use more fat as fuel in workouts which makes women naturally better at endurance exercise on the whole.

So my take away from this interesting piece of research is that we should do the exercise! It will help your longevity, reduce disease (especially of the heart) risk and on top of that we benefit doubly! 

As always any questions please get in touch!

Caroline x

Aerobic and anaerobic training are two distinct forms of exercise that target different energy systems in the body, leading to various physiological adaptations. Understanding the differences between these two types of training can help you work towards a specific goal or improve your fitness.

Aerobic Training:

Definition: Aerobic means “with oxygen,” and aerobic training involves activities that can be sustained for an extended period, relying on the body’s ability to use oxygen to produce energy.

Energy System: Aerobic exercises primarily utilise the aerobic energy system, which involves the metabolism of oxygen and carbohydrates or fats to produce energy.

Duration and Intensity: Aerobic activities are typically low to moderate in intensity and can be sustained for an extended period of time. Examples include jogging, swimming, cycling, and brisk walking.

Benefits:

   – Improves cardiovascular endurance.

   – Enhances respiratory function.

   – Burns calories and aids in weight management.

   – Supports overall health and well-being.

Anaerobic Training:

Definition: Anaerobic means “without oxygen,” and anaerobic training involves activities that are of high intensity and cannot be sustained for an extended period without a build up of metabolic by-products.

Energy System: Anaerobic exercises primarily use the phosphagen and glycolytic energy systems, relying on stored ATP (adenosine triphosphate) and the breakdown of glucose for energy.

Duration and Intensity: Anaerobic activities are short, intense bursts of effort that typically last for a few seconds to a few minutes. Examples include sprinting, strength training and high-intensity interval training (HIIT).

Benefits:

   – Develops power, strength and speed.

   – Improves anaerobic endurance.

   – Enhances muscle mass and strength.

   – May contribute to fat loss and improved metabolism.

Balancing Aerobic and Anaerobic Training:

Comprehensive Fitness: A well-rounded fitness program often includes both aerobic and anaerobic elements to address different aspects of physical fitness.

Individual Goals: Your fitness goals will influence the emphasis you place on aerobic or anaerobic training. For example, marathon runners focus more on aerobic training, while sprinters prioritise anaerobic efforts.

Cross-Training: Incorporating a variety of activities into your routine; so having several strength training sessions in a week with one including cardio, plus a long walk, a run or a cycle can provide a balanced approach to fitness.

Recovery: Adequate rest and recovery are essential, especially after intense anaerobic sessions, to allow the body to repair fully and adapt.

Understanding the principles of aerobic and anaerobic training allows you to tailor your exercise routine to meet your specific goals and promote overall health and fitness. Remember everyone is different and what works for one person will not necessarily work well for another. A balanced approach with both included works well for me and my goals. Always ensure ultimately that you are doing something you enjoy! 

As always any questions please get in touch.

Caroline x

Understanding heart rate and training zones is great for optimising your workouts and achieving specific fitness goals. It is not by all means the only way to monitor your workouts but some people do like to use their heart rate as an indicator during a workout, training session or run so I thought I would look deeper into this. The heart rate is a measure of how many times your heart beats per minute (bpm), and it can provide valuable insights into the intensity of your exercise. Training zones are specific heart rate ranges that correspond to different exercise intensities, each serving a different purpose in terms of fitness improvement.

Here’s a general breakdown of training zones:

1. Resting Heart Rate (RHR):

   – This is your heart rate when you are at complete rest, typically measured in the morning before you get out of bed or after a period of sitting still in a relaxed environment.

   – It serves as a baseline for tracking changes in your cardiovascular fitness – generally speaking a lower resting heart rate is associated with higher levels of fitness.

2. Maximum Heart Rate (MHR):

   – This is the highest heart rate you can achieve during intense exercise.

   – An estimate of your MHR can be calculated using formulas (e.g. 220 minus your age), but individual variations exist.

3. Heart Rate Reserve (HRR):

   – Heart rate reserve is the difference between your max heart rate and your resting heart rate.

   – It provides a range within which your training zones are defined.

4. Training Zones:

   – Zone 1 (50-60% of HRR): Very light intensity, suitable for warm-up and cool-down exercises. It helps improve general cardiovascular health.

   – Zone 2 (60-70% of HRR): Light to moderate intensity, good for building aerobic endurance and burning fat.

   – Zone 3 (70-80% of HRR): Moderate to moderately high intensity, beneficial for improving aerobic and anaerobic fitness.

   – Zone 4 (80-90% of HRR): High intensity, used for interval training to improve anaerobic capacity and speed.

   – Zone 5 (90-100% of HRR): Maximum effort, suitable for short bursts of high-intensity exercise. This zone helps improve speed and power.

How to Determine Your Training Zones:

1. Maximal Tests: Conducting maximal tests, such as a graded exercise test, can provide accurate data on your max heart rate.

2. Estimation Formulas: While less accurate, formulas like 220 minus age, can provide rough estimates.

3. Fitness Trackers and Wearable Devices: Many modern fitness trackers and smartwatches use heart rate data to estimate training zones. They often consider your age, sex, and fitness level. Be warned some can be wildly inaccurate and vary massively in results.

4. Perceived Exertion: Listen to your body and use the perceived exertion scale (1 to 10) to gauge the intensity of your workout. It can complement heart rate monitoring.

Regularly monitoring and adjusting your training based on heart rate and training zones can help you achieve specific fitness goals, whether it’s improving endurance or increasing speed and power. However, using your body and focussing on how you feel as well as tracking reps and sets are also excellent markers for monitoring progress and fitness.

Have you incorporated this into your own training? If so I would love to hear from you and how you have used the data.

As always, any questions please get in touch.

Caroline x