Have you noticed your joints feeling a little more achy in the winter months? You’re definitely not alone. Many of us, especially in midlife, feel the cold more intensely in our joints. Whether it’s morning stiffness or the knees protesting during the first squat of the day! Winter can be especially tough on joints if you have arthritis or previous injuries too. Regular exercise keeps joints flexible and reduces stiffness. Low impact activities such as walking, swimming, cycling or yoga are ideal in the winter months and even gentle stretching throughout the day can help.

Taking 10 minutes to properly warm up in winter before your session is imperative and can be the difference between a strong, energised workout and a session where everything can feel stiff or more achy in our bones. Warming up reduces the risk of injury and helps you recover faster. It keeps you moving with confidence – which is exactly what midlife fitness (particularly strength training!) is all about: staying active long term, not just for today.

Cold weather doesn’t have to sideline your training or leave your joints feeling painful. The quick and effective 10 minute warm up I have included further down in this blog will help you increase blood flow, enhance mobility, and give your joints the protection they need to carry you through winter workouts safely.

Why Joints Feel Stiffer in Winter

As we move through our 40s, 50s and beyond, joints naturally become more sensitive. When temperatures drop, blood vessels tighten and less warm blood reaches our muscles and connective tissues, causing our joints to feel tighter until we get moving. In midlife, this becomes more noticeable due to natural changes in the body. 

Declining hormones can affect inflammation, collagen, and joint cushioning. Muscle mass gradually decreases, reducing the support that protects our joints with cartilage wearing down over time. Tendons can also lose some elasticity, especially in the cold. All of this makes stiffness a normal side effect, but it also makes warming up essential – movement helps the joints by increasing circulation, preparing the body to move better.

Supplements & Diet to Support Your Joints

As always, it helps to take a 360 approach. Aside from warming up particularly in the winter months, supplements, an anti-inflammatory diet, plenty of rest and recovery, and staying well hydrated all combine together to keep your joints feeling supported through midlife.

Diet:

• Focus on anti-inflammatory foods: leafy greens, berries, oily fish, olive oil, nuts, seeds, ginger.
  
• Stay consistently hydrated to support the fluid that keeps your joints moving smoothly. It can be helpful to set a daily water intake goal. 

Supplements:

• Turmeric shots: these can help reduce inflammation and joint stiffness. I love The Turmeric Co shots and have had a shot every day for years which have really helped my knees and hips especially.
  
• Magnesium: Helps ease muscle tension around the joints and great for sleep! ARTAH Essential Magnesium is a staple for me…
  
• Vitamin D: Important in winter for bone and joint health.
  
• Collagen: Supports cartilage and connective tissue. Ingenious Collagen is my go to collagen brand (currently sold out – back in stock soon!).
  
• Omega-3s: Helps manage inflammation.

The 10 Minute Winter Proof Warm Up 

This routine is gentle but effective. It boosts circulation, loosens stiff joints, activates the muscles and helps you move into your workout feeling ready. You can do this warm up wherever suits you and it is great for you to do on rest days too!

1. Prepare the Body (2 minutes)

Elevate your heart rate, prepare your body for movement and boost circulation and warmth into your muscles and joints.

Try:

• Marching on the spot with big arm swings
  
• Low impact side steps
  
• Light jogging
  

Move with intention. Think of this phase as waking everything up gently rather than powering through it. A warm shower can also help before warming up!

2. Loosen the Joints (4 minutes)

Neck & Shoulders

• Slow shoulder circles
  
• Arm circles (start small, grow bigger)

Torso

• Light torso twists to ease stiffness in the spine
  
• Side bends

Hips & Knees

• Gentle hip circles (these feel amazing first thing in the morning)
  
• Leg swings front/back and side/side
  
• Slow squats
  
• High knee marching

Ankles

• Ankle circles – essential for anyone who walks or runs
  
• Heel-to-toe rolls to wake up your calves

3. Activate Key Muscles (3 minutes)

Strong muscles protect joints, especially in midlife. This part of the warm-up “switches on” the areas we rely on most: glutes, core, hips, and thighs.

Glutes

• 10 – 15 glute bridges
  
• Standing hip extensions

Core

• Bird dog
  
• Pelvic tilts

Legs

• Slow bodyweight squats
• Reverse lunges

4. Dynamic Stretching (1 minute)

Finish with movement-based stretches to lengthen muscles 

Try:

• Walking lunges
  
• Hamstring sweeps
  
• Arm cross body swings

A Few Winter Training Reminders…

1. Layers matter more than you think.

Wearing an extra layer while warming up makes the routine twice as effective. Once you feel warm, take it off. 

2. Your joints want movement – not perfection.

You don’t have to train hard every day. Consistency and gentleness are more important than intensity. Ensure you spend time on rest & recovery in your weekly fitness routine.

3. Pain is a message, not an obstacle.

If something feels painful, pause, reset and take a low impact option – it’s important to listen to your body and be responsive here.

Why Strength Training is Key for Joint Health

Strength training isn’t just about building muscle, it’s one of the best ways to protect and support your joints. Did you know by activating the muscles around your hips, knees, shoulders, and spine, you:

• Stabilise joints, reducing stress on bones and connective tissues.
  
• Improve joint alignment and control, helping prevent irritation and injury.
  
• Increase blood flow, warming muscles and tissues.
  
• Boost circulation, synovial fluid – your body’s natural joint cushioning.
  
• Enhanced flexibility making everyday movement easier and more comfortable.

Final thoughts

Taking just 10 minutes to warm up properly in winter can make all the difference. Strength training and mindful movement activate the muscles that support your joints, increase circulation, and keep your body moving efficiently – especially in the cold. By prioritising these small habits, you reduce injury risk, recover faster, and stay confident in your movement. Warm up correctly to move well, and let your joints carry you through winter with ease.

As always – any questions, get in touch.

Caroline x

Stay Strong, Energised & Consistent This December – with Just 10 Minutes a Day

December is magical… and chaotic. Parties, shopping, school events, travel, end-of-year deadlines – your schedule fills up fast, and your workout routine is often the first thing to slip.

But here’s the good news: you don’t need an hour, a gym, or even a perfect routine to stay fit and energised through the holidays. What you do need is consistency – and that’s where my 10-minute workouts shine.

Introducing my 12 Days of Fitness Festive Challenge: A simple, doable, mood-boosting set of workouts designed for those who wish to stay strong, mobile, and motivated during the busiest month of the year. Each day features one powerful 10-minute session. That’s it. Short. Sharp. Effective.

Why 10 minutes works

A lot can happen in 10 minutes:

• Your heart rate lifts
  
• Major muscle groups activate
  
• Metabolism gets a push
  
• Mood and energy rise
  
• You stay connected to your fitness routine without overwhelm
  

Short workouts are also easier to stick with when life is full on. By keeping the bar low but the effort high, you end December feeling accomplished, not burnt out.

The 12 Days of Fitness Challenge

Each session is just 10 minutes. Just a set of dumbbells (or water bottles if you’re away) needed – perfect for holidays, travel, and days when time is tight.

For each workout follow this set up:

• Do each exercise for 40 seconds
• Rest for 20 seconds 

Day 1: 10-Minute Full Body 

High-energy bodyweight moves to warm up your fitness month. Repeat twice.

• High knees or standing marches
• Press ups (knees or toes)
• Walking lunges
• Mountain climbers 
• Crunches

Day 2: 10-Minute Lower Body Power

Glutes, hamstrings, quads & calves – a quick burner to build leg strength. Repeat twice.

• Squats
• Static lunges (20 seconds each side)
• Glute bridges
• Deadlifts
• Calf raises

Day 3: 10-Minute Arms + Abs

A short sharp session to sculpt and strengthen your upper body. Repeat twice.

• Shoulder press
• Chest press
• Bent over row
• Dead bugs
• Plank

Day 4: 10-Minute Cardio Burst

Sweaty, fun, and fast. Think low-impact options with high rewards. Repeat twice.

• Squat (or squat jump)
• Alternating lunge (or lunge jump)
• Mountain climber
• Crab walks (or shuttle runs)
• Walk outs

Day 5: 10-Minute Core 

Focused abdominal work to stabilise and support your whole body.

I’ve included a video for this workout here for you to follow along. Once only.

• Dead bugs
• Toe taps
• Slow bicycles
• Low plank with knee tap
• Supported flutters
• Tap unders
• Reverse ab curls
• Rope climbers
• Angel feet
• Hollow hold

Day 6: 10-Minute Mobility Flow

Stretch, loosen, and release tension—especially helpful in December! (would recommend the new yoga classes on the platform here if you have time too). Repeat twice.

• Downward dog
• Shoulder rolls 
• Forward lunges with rotation
• Arm circles 
• Bird dogs

Day 7: 10-Minute Glute Activation

Mini circuit to challenge and fire up the glutes. Repeat twice.

• Side leg lifts (20 seconds each side)
• Single leg glute bridge (20 seconds each side)
• Fire hydrants (20 seconds each side)
• Donkey kicks (20 seconds each side)
• Clam legs (20 seconds each side)

Day 8: 10-Minute Strength Stack

A mix of functional movements to build strength efficiently. Repeat twice.

• Lunge and bicep curl
• Squat and press
• Deadlift and bent over row
• Around the world
• Press up

Day 9: 10-Minute HIIT Express

Short intervals with maximum impact. All body weight. Repeat twice.

• Crab walks / shuttle runs
• Squat and reach
• Lateral lunges
• Sumo squats 
• Jacks or bum kicks

Day 10: 10-Minute Arms & Shoulders

Targeted upper-body burn. Repeat twice.

• Bicep curl
• Tricep extension
• Arnold press
• Reverse flye
• Lateral raise

Day 11: 10-Minute Core + Cardio Combo

A powerful duo to elevate your heart rate and tighten your midsection. Repeat twice.

• Slow mountain climber
• Commando
• Marches
• Plank dips
• Crunch tuck

Day 12: 10-Minute Festive Full Body Finish

A celebratory final session to leave you glowing and strong. Repeat twice.

• Shoulder press 
• Wide to narrow squat
• Walking lunge
• Bent over row
• Bicycles

How to Make This Challenge Work for You

• Do your workout anytime: morning energy boost, mid-day break, or before bed.
  
• Double up on days you feel energised – but one workout is always enough.
  
• Keep your expectations realistic: consistency beats intensity in December.
  
• Track your progress – a simple tick on your calendar is so motivating
  
• Celebrate the small wins: showing up is the win!
  

The Gift You Give Yourself

The holidays can drain your energy, or they can elevate it – you get to choose. With just 10 minutes a day, you stay strong, grounded, and connected to your body while still having time for everything (and everyone) else.

This December, let’s redefine what it means to stay fit: Simple. Sustainable. Powerful.

Join the 12 Days of Fitness and finish the year feeling proud, energised, and unstoppable.

If you have enjoyed these 10 minute workouts there are two full on-demand 10 minute series on the Caroline’s Circuits platform alongside the live classes and hundreds more on demand! 

As always, any questions, please do get in touch. Let me know if you try it!

Caroline x

One common question I am asked is whether men and women can train together in the same way? Men and women are often told they need completely different routines – but do they really? While there are obviously biological differences between the two, when it comes to building strength, fitness, and long-term health, the gap is far smaller than you might think. In fact, the foundations of effective training – movement, consistency and recovery – are remarkably similar for everyone. So, is there really a difference between men’s and women’s fitness? Let’s take a closer look.

1. The biological baseline: what the research says

1. We know from research that it is harder for women to maintain muscle mass than men  – with the drop in oestrogen during perimenopause and menopause muscle builds more slowly in women and breaks down faster. Women may experience joint stiffness and longer recovery time and we know how bone density in women decreases from age 35+. In comparison men have 10–20× more testosterone, which directly drives muscle growth and repair as well as retention.

2. A consensus statement from the American College of Sports Medicine emphasises that adult males are typically faster, stronger and more powerful than females of similar age/training status – due to factors such as greater muscle mass, larger heart and lung volumes, higher testosterone.

3. One study found that, during short and maximal exercise, male students significantly out-performed female peers in strength and power tasks, partly because of lower fat-mass, higher lean mass.

4. On the flip-side, research suggests that when it comes to health outcomes (e.g., cardiovascular mortality), women derive more benefit per unit of exercise than men. For instance, a large study found women achieved similar benefits with ~ 2 and a half hours of moderate-vigorous activity per week, whereas men reached a plateau at ~5 hours. (see my previous blog for more on this here)

So what does this mean?
It means: yes – there is a baseline difference in anatomy and physiology. But it doesn’t mean women can’t do the same exercises, or that men must train in a completely different way. The gap often lies in how we train, how we recover and why we train.

2. Where the difference matters – and where it doesn’t

Let’s break this down into practical areas:

a) Strength, muscle mass & power

• Men generally have more absolute muscle mass and stronger single-effort power output (due to bigger muscle cross-section, more type II fibres, higher testosterone) which gives them an edge in pure maximal lifts or sprints.
• But, when strength or power is scaled relative to body size, or when looking at muscular endurance or functional movements, the difference shrinks. Many women make huge gains, lift heavy and improve strength dramatically.
• Important point: Your starting point, training history and consistency matter far more than gender.

b) Endurance, cardiovascular and health outcomes

• Surprisingly perhaps, women seem to get proportionally more health benefit for a given amount of movement in many large-scale studies.
  
• That means: whether you’re male or female, moving more (and moving consistently) pays off – not just for performance but for longevity.
  
• For endurance type efforts (cycling, swimming, running longer distances), the gender gap in elite performance is narrowing when considered relative to body mass and for events favouring fatigue resistance.

c) Recovery, hormones, and timing

• Training stress, recovery needs and hormonal influences (e.g., menstrual cycle for women) are often cited as “gender differences”. But many recent studies suggest variability is less than we thought — for example, a study found women’s physical activity levels were less variable than men’s, and menstrual cycle-related variation in activity was minimal. 
• What does matter for both sexes is recovery-sleep-nutrition: If you train hard, but don’t recover, the gains stall. I always emphasise that habit + consistency + recovery beat sporadic, short bursts of intensity.
• Because of structural/hormonal differences though, training and recovery strategy might need a small tweak: for example prioritising mobility, joint health, and longer-term recovery as we age (especially for women in peri-menopausal years or men with declining testosterone).

d) Goals & outcomes

• If your goal is “feel strong and live long”, the tactics for men and women overlap hugely: strength training + cardio + mobility + good nutrition + adequate rest.
  
• If your goal is maximal bench press, Olympic lifting, sprinting, then yes – gender differences show more clearly (because the event is extreme). But for most of us in “real-life fitness” the difference is modest and often irrelevant.
  
• I always focus on functional movement, full-body strength, mobility, longevity – all of which apply to men and women.

3. Practical training implications for men

As many of you have asked me specifically about men’s fitness, here are my practice-based suggestions with the “difference” in mind – for men wanting smart, sustainable fitness:

1. Lean into strength training
   
   • Your physiology gives you a relative advantage in strength and power, so don’t shy from increasing your weights as your strength increases – progressive overload.
     
   • But remember: technique, joint control and recovery matter even more than how heavy you lift.
     
   • Work on both upper body (often neglected) and lower body (key for posture, knee/hip health, longevity).
     
2. Always add functional, full-body movement
   
   • Don’t just train isolated “big lifts”. Incorporate body-weight circuits, mobility work, and movement patterns that translate to everyday life (bending, lifting, rotating).
     
   • Think strength that supports real life, not just gym metrics.
     
3. Don’t overlook cardio and endurance
   
   • Even if your goal is strength, include at least 1-2 sessions of moderate cardio per week (brisk walk, cycle, row) to support heart health and fat metabolism.
     
   • The research shows that movement for longevity is as important as max strength.
     
4. Prioritise recovery
   
   • Strength training breaks you down; recovery builds you up. Sleep, nutrition, hydration and mobility = non-negotiables.
     
   • Especially as men age: testosterone declines, recovery slows slightly – so adapt your volumes, include regenerative work and listen to your body.
     
5. Focus on what you can control
   
   • Gender aside, your consistency, effort, rest and nutrition are your biggest levers.
     
   • Don’t get caught in “but women do X differently” or “men have to do Y” – focus on what works for you.

4. Practical training implications for women (and how that informs men too)

Although the focus of this blog was men’s health, a quick glance at women’s training mindset adds value (and men and women often train alongside each other, so it’s useful to understand):

• Women may derive similar or greater health gains from lower volumes of exercise, so the pressure to “do more / bigger / heavier” may be less necessary – but still, the focus should be on progressive overload and continuing to challenge yourself.
  
• Many women excel in endurance-type work, movement quality, mobility and recovery. Men can learn from that: less ego-lifting, more movement fidelity, more focus on joint health and longevity.
  
• Hormonal fluctuations (menstrual cycle, menopause) may add complexity, but many of the fundamentals remain the same: strength + cardio + mobility + rest.

For men this means: adopt the consistency, quality, movement-focus and you’ll elevate your training.

5. My bottom line: Is there really a difference?

Yes – but not in the way many think.

• The difference lies mostly in absolute strength, muscle mass and extreme performance metrics (which only matter for elite levels).
  
• For general health, longevity, strength, mobility and functional fitness, the difference is small and won’t stop you from training, progressing and living stronger.
  
• What matters far more: your programme quality, your consistency, your recovery, your nutrition. Gender is one piece of the puzzle – but not the dominant one.

6. What you can start this week

Here are three simple actions you can take – whether you’re a man or woman reading this:

• Schedule three strength-sessions, focusing on compound lifts (e.g., squat/press/pull) plus functional movement (e.g., lunges, single-leg work, rotational core).
  
• Pick one cardio movement you enjoy (brisk walk, row, bike) for 20-30 minutes, added into your week.
  
• Set aside one “mobility/recovery” block – 10-15 minutes of stretching, foam-rolling, deep breathing, especially post-workout.

Consistency here will matter more than chasing “more weight, more reps, more sessions” immediately.

Final thought

So, when you hear that men and women should train in completely different ways, take it with a pinch of salt. Yes, our bodies have their unique characteristics, but the fundamentals of good fitness remain the same: move well, challenge your body, recover properly and stay consistent. Whether you’re training for strength, energy or overall wellbeing, it’s these habits – not your gender – that make the real difference.

As always — any questions, get in touch.

Caroline x

If you’ve been following my blogs for a while, you will know that I love looking at the way in which movement supports our health both inside and out. Recently this has brought me onto a subject which is currently widely debated, namely our gut health.

From bloating, to sluggish digestion, to that “off” feeling you can’t quite explain, gut issues can affect your mood, energy, confidence and even your motivation to move. Whilst food definitely plays a huge role, there’s another piece of the gut-health puzzle that often surprises people:
strength training.

Yes, resistance training isn’t just about training your muscles. It is helping your gut, too. Let me explain why this kind of movement has been such a game-changer for so many of you, and why I want to make it part of your routine.

Strength training helps reduce inflammation – which your gut feels immediately

When you first start focusing on strength, you will notice something unexpected: your digestion feels better. You might suddenly realise you’re not feeling as puffy, bloated or uncomfortable. It turns out this isn’t a coincidence.

Strength training helps your body regulate inflammation – something many gut issues stem from. As you get stronger, your body becomes better at managing stress, blood sugar and recovery. And your gut feels calmer and more steady throughout the day.

Better Blood Flow = Happier Gut

One thing we often forget is that exercise affects every system in our body. When we move through a workout – lifting, pushing, pulling – we’re encouraging healthy blood flow everywhere… including the digestive tract and so as a result we are supporting our gut. Better circulation means better nutrient absorption, a stronger gut lining and a more efficient digestive process.

Building muscle is huge for blood sugar and energy

Have you noticed since you have been training more consistently that your energy feels more balanced and you have less peaks and dips throughout the day? More muscle means your body handles glucose better, which helps support a thriving microbiome. It’s one of those benefits you don’t see but you absolutely feel.

Strength Training Helps Manage Stress (and your gut always knows when you’re stressed)

How do you handle stress? The tightness, the bloating, the “off” feeling are common symptoms of stress in the body due to the connection between the gut and the brain. What’s happening emotionally shows up physically.

Strength training has become one of my go-to tools for managing stress. Even a 20-minute circuit helps me reset, breathe and release tension. When I’m consistent with my training, I feel the difference in my digestion almost immediately. Calmer mind, calmer gut.

Core Work Isn’t Just About Abs – It Supports Digestion Too

We do a lot of functional core work in my classes, and it’s not just for stability and strength. Moves like planks, dead bugs, and crunches help stimulate the digestive organs and support healthy mobility too.

Plus, a stronger core improves posture and helps you breathe more deeply – two things that make digestion smoother (and often more comfortable!).

Strength Training Supports a More Diverse, Resilient Microbiome

This one still amazes me. Research shows that active people – especially those who engage in resistance training – tend to have a more diverse gut microbiome. And diversity is key for:

• Immunity
  
• Inflammation control
  
• Digestion
  
• Mood

So every time you show up for your Circuits you’re not just getting physically stronger – you’re supporting a healthier, more balanced gut environment.

How I Recommend Getting Started

If you’re looking to support your gut through movement, here’s what I’ve found works best:

• 3-4 strength-based circuits per week
  
• A mix of upper body, lower body and full body – incorporating core work
  
• Exercises that feel doable but still challenge you
  
• Consistency over intensity

You don’t need super heavy weights or long workouts. You just need to show up for yourself, even in small ways.

That’s exactly why I built Caroline’s Circuits – strength training workouts that you can fit into busy days, and that support your body far beyond the workout itself.

My Final Thoughts

Your gut plays such a huge role in your overall wellbeing, and strength training is one of the most powerful (and empowering) ways to support it. 

So next time you pick up your dumbbells, know this: you’re not just building strength. You’re creating a healthier, calmer, more resilient gut – and a more energised you.

As always — any questions, get in touch.

Caroline x