Summer holidays are a busy time for all and our fitness routines can often slip down the priority list – which is fine! I think for me personally it’s about finding a window to fit my workouts in when life is busy but also using this special time for rest and recovery. I find it makes all the difference to just move when I am travelling and even if your workouts are short and sharp it can be a gamechanger for your mood and energy throughout the day. I love my 10/15 minute sessions for that very reason. Here are a few top tips on how to stay on track.

What Can I Do To Stay In Routine?

The key is to keep it simple. When you’re short on time you don’t need a complicated routine to stay active. As in many of my classes you’ll find that bodyweight training can also be incredibly effective when you focus on quality movement.

The best approach is to stick to functional movement patterns that work multiple muscle groups at once. These compound exercises build strength, improve mobility and balance, elevate your heart rate and will help maintain muscle while you’re away. If you have room in your suitcase, pack a short loop resistance band (Amazon has a good selection), they’re a great way to increase the challenge of almost any exercise without taking up space. You’ve likely heard me say before – even a couple of water bottles or cans are a great replacement for dumbbells. 

Focus on key movements such as:

• Squats – Strengthen your quads, glutes and core while improving lower body strength for everyday activities.
• Lunges – Build single-leg strength, improve balance and stability 
• Push-ups – Develop upper-body pushing strength by working your chest, shoulders and triceps
• Rows – Strengthen your upper back and biceps while improving posture 
• Glute bridges – Exercises like glute bridges or Romanian deadlifts strengthen your glutes, hamstrings and lower back (essential for a healthy, strong posterior chain)
• Planks – Improve core strength, stability and spinal support

No-Equipment Full Body Workout

Complete 3-4 rounds of the following workout with 20 seconds between each exercise and 60 seconds between rounds and remember to keep hydrated! 20-30 mins of purposeful movement a few times during your trip is a brilliant way to keep on track:

• 12 Squats
• 10 Lunges per leg
• 8 Push-ups (modify on your knees or against a bench if needed)
• 12 Glute Bridges or 10 Single-Leg bridges per leg
• 30–45 Second Plank
• 30–60 Seconds of Jumping Jacks or High Knees

Stack Movement Into Your Day

Aside from your planned workouts, remember that staying active doesn’t have to mean setting aside 30 minutes for a dedicated session. Get creative! Walk to breakfast instead of driving, take the stairs at the hotel, enjoy a longer swim, or kick a football around on the beach with the kids. Hire bikes instead of taking a taxi or explore a new town on foot. These all contribute to keeping you active and they often don’t even feel like exercise because you’re simply enjoying your holiday. Just remember to go early before it gets too hot and wear light, breathable fabrics.

Fuel Your Body Without Missing Out

Rather than focussing on restriction, think about balance – holidays are there to be enjoyed! The key is to continue eating normally the day after, fuel yourself with healthy vegetables, salads, and protein and ensure you drink lots of water. One indulgent night won’t undo weeks of progress, just as one healthy meal won’t change everything overnight! 

A Final Thought

Consistency doesn’t have to mean perfection. During the summer holidays, I don’t expect my routine to look exactly the same, but I do make a conscious effort to plan when I’m going to exercise. Whether it’s a quick strength session, a morning walk or a swim, deciding in advance makes it much more likely to happen, while still leaving plenty of time to relax and enjoy the holiday. I like to get my own workouts done early before the rest of the house is up!

Most importantly, don’t feel like you have to restrict yourself. Enjoy the meals out, the treats and the extra downtime without guilt. Every workout, walk or any movement helps maintain your strength and sustain your healthy habits, making it much easier to get back into your normal routine when the summer comes to an end.

As always, any questions please do get in touch. 

Caroline x

When we intentionally put aside time in our lives to focus on ourselves and train regularly, we want to know it’s actually making a difference. Not just in how we look but in how we feel day to day. Consistent strength training is one of the most effective ways to build muscle, strengthen bones, support metabolism and improve long-term health. But a question that comes up often is how best to fuel the body around it – both to prepare for training and to recover properly afterwards.

It’s not just about resting between sessions. Recovery and progress depend on a more rounded approach: physical training, yes, but also mental energy, sleep and nutrition. What you feed your body plays a huge role in keeping energy steady, supporting strength gains and helps your body adapt to training over time.

Think Beyond Protein and Don’t Overlook Your Gut!

Protein typically gets most of the attention when it comes to strength training – it’s essential for repairing and building muscle after resistance work and without enough of it, recovery slows down. Fibre on the other hand does a lot of the behind-the-scenes work that is generally overlooked. Did you know fibre feeds the trillions of beneficial bacteria living in your gut – your gut microbiome – which has a surprising amount of influence over how you feel and perform? When these bacteria are well-fed, they produce compounds called short-chain fatty acids – these help support the gut lining, keep the immune system functioning properly and regulate inflammatory responses in the body. A healthier gut environment isn’t just about digestion – it’s increasingly linked with better metabolic health, more stable energy and even improved recovery from exercise. While protein does the visible repair work on our muscles, fibre is quietly supporting the systems that make recovery and overall progress possible.

Gut health shouldn’t be thought of separately from your training, one of the simplest ways to support it is through fibre and variety. Fibre feeds the beneficial bacteria in your gut, helping maintain a more diverse microbiome. The key is that fibre comes from plants and the more variety you include, the better. Think of it like this – strength training places demands on your body and fibre is part of what helps you meet those demands – supporting recovery, smoothing out energy levels, and helping you come back stronger for your next session.

Try building it in through:

• Oats and wholegrains like brown rice, quinoa, and wholemeal bread
• Lentils, chickpeas, beans, and other legumes (great for fibre and protein)
• Nuts and seeds such as almonds, chia, flax and walnuts
• A wide mix of fruits and vegetables
• Herbs and spices like garlic, ginger, turmeric and cinnamon

Including Carbohydrates

For as long as I can remember, I’ve seen misinformation telling us to avoid carbohydrates or unnecessarily restrict them. If you’re strength training regularly, carbohydrates are one of your greatest performance tools. They replenish the glycogen stores your muscles rely on during lifting, helping you train with more energy, better focus, greater power – ultimately get more from every session.

Without enough carbohydrates, it’s common to feel flat during workouts, struggle to maintain intensity or find recovery takes longer than it should. The aim isn’t to eat more carbs for the sake of it – it’s to match your intake to your activity. 

Great carbohydrate sources include:

• Wholegrains: oats, brown rice, quinoa, wholemeal bread and wholewheat pasta
• Starchy vegetables: potatoes and sweet potatoes
• Fruit: bananas, berries, apples and oranges
• Legumes: lentils, chickpeas and beans (which also provide protein and fibre)
• Higher-fibre cereals and grains: porridge oats, barley

Choosing carbohydrate-rich foods that are also high in fibre gives you the best of both worlds – lasting energy for training while supporting your gut health, digestion and overall recovery.

A Final Thought

With so much information out there on what we should or shouldn’t be putting into our bodies it can become overwhelming. The best nutrition strategy for strength training isn’t about chasing the latest fad or eliminating food groups. It’s about building a diet that consistently supports performance, recovery and long-term health.

Protein helps repair and build muscle, carbohydrates provide the fuel to train effectively, fibre supports the gut and metabolic health that underpin recovery and long-term performance. Each has a different job, but they work best as a team.

As always, any questions please do get in touch. 

Caroline x

Hot weather adds an extra layer of stress to your body when you exercise. Whilst movement is one of the most effective ways to support both physical and mental wellbeing, understanding how your body responds to heat can help you to train smarter. What many people don’t realise is that exercise generates a significant amount of heat. Did you know around 80% of the energy your body produces during exercise is released as heat rather than movement? As your muscles work, they continuously generate heat, causing your core temperature to rise.

To keep your internal temperature within a healthy range (around 37°C) your body activates several cooling mechanisms. Sweating helps heat through evaporation, blood flow is redirected towards the skin’s surface to release heat too and your breathing rate increases to assist with cooling. When temperatures and humidity rise, these systems have to work much harder, making it more difficult for your body to regulate its temperature efficiently.

With regular exercise and appropriate recovery, your body becomes more efficient at responding to physical stress. Understanding these processes will help you make informed training decisions, build resilience and ensure you can continue exercising confidently even when the temperature rises!

What Happens When You Exercise in the Heat?

When you exercise in hot conditions, your body has to juggle two important tasks at the same time: delivering oxygen and nutrients to your working muscles while also keeping your core temperature under control. To do this, your cardiovascular system works harder, increasing blood flow to the skin to help release excess heat while continuing to support the muscles driving your movement.

As a result, you may notice that your heart rate is higher than usual, even when exercising at an intensity that would normally feel comfortable. Workouts can feel more demanding, fatigue may set in sooner and maintaining your usual pace or performance can become more challenging. The body also loses more fluid and electrolytes through sweat, increasing the risk of dehydration, particularly during longer training sessions or periods of prolonged heat exposure.

Even mild dehydration can affect how you feel and perform, influencing everything from endurance and strength to concentration and decision-making. This is why staying hydrated becomes increasingly important when it’s hot.

However, feeling that exercise is harder in the heat doesn’t mean your body is struggling – it means it’s adapting. Behind the scenes, an incredible network of systems is working together to regulate temperature, protect vital organs and maintain performance. 

How Heat Affects Your Muscles

Heat has a complex relationship with muscle performance. On the one hand, warmer muscles generally function more effectively. This is one of the reasons a good warm-up can improve the quality of a workout. As muscle temperature rises, blood flow increases, joints often feel less stiff and communication between the brain and muscles becomes more efficient. The result is often greater mobility, smoother movement patterns and the ability to generate force more effectively.

However, there is a point where rising temperatures can begin to work against you. When your core body temperature becomes too high, physical performance can start to decline. Muscles may fatigue more quickly, exercises can feel harder than usual, and maintaining good technique may become more challenging. You might also notice that weights feel heavier, recovery between sets takes longer, or your usual training pace feels more demanding.

Heat doesn’t just affect your muscles – it also influences the brain and nervous system. As body temperature rises, the brain receives signals that the body is under increasing stress. In response, it may subconsciously reduce the amount of effort you’re able to produce as a protective measure against overheating. This is one reason why a workout that feels comfortable on a mild day can feel significantly tougher during a heatwave, even when you’re performing exactly the same exercises.

Understanding these responses can help you adjust your expectations when training in hot conditions. Feeling slower, more fatigued, or less powerful doesn’t necessarily mean you’re losing progress – often it’s simply a sign that your body is working harder to manage the additional challenge of heat.

Why Strength Training Helps

Although any form of physical activity increases body temperature, resistance training typically places less sustained demand on the cardiovascular system than prolonged endurance exercise. The built-in recovery periods between sets allow heart rate and body temperature to decrease slightly before the next effort, reducing continuous heat stress.

Regular strength training can contribute to better tolerance of hot conditions in several ways. Building and maintaining muscle mass supports metabolic health, as skeletal muscle is essential for blood glucose regulation, energy use and overall physiological function. A body with greater metabolic resilience is often better equipped to cope with high temperatures.

During periods of extreme heat, outdoor endurance activities may become less practical or require significant adjustments. Strength training offers an alternative way to maintain and develop fitness while limiting the prolonged exposure to hot conditions that often accompanies longer aerobic sessions.

Practical Tips for Training in the Heat

Remember that fitness does not make anyone immune to heat-related illness. Listening to your body remains essential – always pay attention to your body and how it is responding.

Some of my tips when exercising in the heat:

• Exercise during cooler parts of the day when possible, seek shade
• Hydrate regularly throughout the day, not just when you’re exercising
• Reduce intensity and allow extra recovery between sets 
• Wear lightweight clothing!

A Final Thought

Training in the heat can feel more challenging, but that doesn’t mean you need to stop moving. By understanding how your body regulates temperature and responds to heat stress, you can make simple adjustments that help you continue exercising safely and effectively. Remember, your body is incredibly adaptable! With consistent strength training, good hydration and adequate recovery, you’re building a stronger, more resilient foundation that supports you all year round.

As always, if you have any questions please do get in touch.

Caroline x

Before your feet touch the floor in the morning your brain is already likely to be running through responsibilities and unfinished tasks. For many people that mental checklist can trigger a stress response almost instantly. Our heart rate rises, muscles tense and stress hormones begin circulating through the body. While short bursts of stress aren’t necessarily harmful, when the body spends time operating in a heightened state of alertness our cortisol levels can spike and begin to work against us rather than for us. Along with regular strength training and purposeful movement, this can help restore balance and improve the body’s ability to manage stress.

Understanding Cortisol

Cortisol is a hormone made by the adrenal glands and it acts as the body’s built-in system for managing stress. Many of us don’t know that its role goes far beyond stress – it influences almost every major system in the body, from energy levels and metabolism to immune function and sleep. Cortisol follows a fairly predictable daily rhythm. Levels are highest in the morning, helping you wake up, feel alert and prepare for the demands of the day. Throughout the afternoon and evening, cortisol gradually declines, allowing the body to relax and prepare for sleep.

What Cortisol Does

Provides energy when you need it
Cortisol helps release stored energy by mobilising glucose, fats and amino acids, ensuring your body has fuel available during physical activity or stressful situations.

Supports metabolic function
It works alongside insulin and other hormones to regulate blood sugar and energy balance.

Helps control inflammation
Cortisol acts as a natural anti-inflammatory, helping prevent the immune system from overreacting.

Maintains cardiovascular function
Healthy cortisol levels support normal blood pressure and circulation.

Regulates mood, focus and sleep
Its daily rhythm contributes to mental clarity during the day and restorative sleep at night.

When Stress Never Switches Off

When faced with intense stress, cortisol and adrenaline rapidly increase, preparing the body to respond. Energy is redirected toward muscles and critical systems while less urgent functions (digestion and recovery) can temporarily switch off. Financial concerns, work pressure, social obligations and constant connectivity (late night scrolling!) can keep the body in a prolonged activation. Over time consistently high cortisol levels are associated with:

• Persistent fatigue and poor sleep quality
• Increased abdominal fat storage
• Reduced muscle recovery
• Elevated blood pressure
• Impaired immune function
• Difficulty concentrating, mood disturbances and anxiety
• Increased risk of metabolic disease

Why Exercise Helps Regulate Cortisol

Think of training as controlled stress… During a workout, the body experiences a manageable challenge. Cortisol rises to support performance, energy production and adaptation. Once the session ends and recovery begins, hormone levels gradually return – repeated exposure teaches the body to become more resilient.

Research suggests that when we’re physically active we often have healthier cortisol patterns, lower resting stress levels and faster recovery following stressful events in comparison to not including any physical activity.

Strength Training and Cortisol

Strength training is key to supporting and controlling stress management. A thoughtful resistance training programme improves:

• Muscle mass and strength
• Metabolic health
• Bone density
• Confidence and mental resilience
• Recovery capacity

When we’re lifting weights cortisol naturally rises to help meet the demands of this type of training. Problems typically occur when we focus on intensity or avoid recovery. To maximize benefits in your own fitness journey be sure to focus on progressive overload (we focus on this in my classes, see an example below) rather than constant exhaustion. Prioritising quality sleep and nutrition, and including recovery days throughout the week is equally as important. Do you ever feel your body saying it needs rest? It’s important to listen to your body on these days especially during stressful periods.

The Best Types of Exercise for Stress Balance

1. Strength Training

Resistance training provides both physical and psychological benefits. 3-4 structured sessions per week can improve stress resilience while supporting long-term health and performance.

2. Moderate Cardiovascular Training

Walking, cycling, swimming, rowing and light jogging can significantly reduce stress levels while improving cardiovascular health. A quick 20-30 minute walk is often enough to improve mood and lower tension. Plus you will never regret getting outside for a walk!

3. Mind-Body Movement

Activities such as yoga, mobility work and pilates combine movement with controlled breathing, helping activate the body’s relaxation response. These sessions can be particularly valuable on recovery days and pair so well with strength training.

4. High-Intensity Training

HIIT workouts can be effective and time-efficient, but they need to be done correctly. Because they place a greater demand on the nervous system, most people benefit from limiting HIIT to one or two sessions per week and balancing them with lower-intensity recovery-focused activities.

A Simple Weekly Plan for Managing Stress and Building Strength

My weekly 4 x 30 min strength training platform targets each muscle group, allows for rest and recovery and is suitable for all ages and fitness levels. In the programme we focus on functional fitness, using compound movements – not just isolation. Practicing this type of training builds and mimics your daily movements to support you in every stage of life.

Monday: Full body strength – using heavier but manageable weights with progressive overload targeting the full body

Tuesday: Arms and abs – endurance with lighter weights and lots of reps, focussing on the upper body

Wednesday: Lower body – using bodyweight or resistance bands and weights. Mobility to start, firing up the calves, glutes and hamstrings

Thursday: Mobility work, yoga, or active recovery

Friday: HIIT full body workout – no repeats, a mixture of strength and cardio

Saturday: A long walk

Sunday: Rest, stretching, recovery

You can try a free class here.

A Final Thought

Healthy cortisol levels help you wake up energised, perform at your best, recover effectively, and maintain overall health. The challenge comes when chronic stress prevents the body from returning to balance. Regular movement (particularly strength training!) combined with adequate recovery is one of the most effective tools for improving stress resilience. 

As always, any questions please do get in touch. 

Caroline x

As we move through each life stage, changes in posture can happen gradually and go unnoticed. You may find yourself slouching more, experiencing stiffness in your neck and shoulders or dealing with recurring back pain. While these changes are common, they aren’t inevitable. Particularly during and after menopause we naturally lose muscle mass and strength which can lead to weakened muscles that are responsible for supporting good posture. When the muscles, core, back, hips and shoulders become weaker, the body can struggle to maintain proper alignment. This can result in rounded shoulders, a forward head position and increased strain on the lower back. One of the most effective ways to improve posture and support overall health during midlife is through strength training.

What Can I Do To Improve My Posture?

Strength training targets the muscles that support the spine and keep the body upright. By building strength in key areas, you create a stronger foundation for better posture and more efficient movement.

The Core

Your core acts as a natural corset for the body. Strong abdominal and deep stabilising muscles help support the spine, reducing stress on the back and improving posture throughout the day.

Try: Dead Bugs. I include these in many of my classes! The dead bug is a simple but effective exercise that strengthens the deep core muscles responsible for spinal stability while teaching the body to maintain a neutral posture during movement. You can do them weighted or with just your body weight.

The Upper Back

Exercises that strengthen the upper back and shoulders (posterior deltoids especially) help counteract the effects of sitting and screen use. These muscles work to pull the shoulders back and encourage a more upright position.

Try: Resistance Band Rows. All you need is a band, you could also do this with dumbbells. Rows strengthen the muscles between the shoulder blades, helping to reverse rounded shoulders and support a taller, more open posture.

Hip and Glute Strength

Strong glutes and hips help maintain proper pelvic alignment, which plays a significant role in posture and lower back health.

Try: Glute Bridges. This exercise activates and strengthens the glutes, helping to support the pelvis and reduce excessive strain on the lower back – you can also add a band.

Balance and Stability

Strength training improves body awareness, coordination and balance, helping you move with greater confidence and reducing the risk of falls.

Try: Single-Leg Stands. Standing on one leg challenges balance and strengthens the stabilising muscles around the ankles, knees, hips and core, all of which contribute to better posture and stability. There are lots of single leg exercises which are excellent for improving balance – reverse lunges are another alternative here.

The Benefits Extend Beyond Posture

While standing taller is a noticeable benefit, strength training offers much more for midlife women.

Reduced Aches and Pains

Improved muscle strength can help relieve tension in the neck, shoulders, and lower back by reducing the strain placed on joints and connective tissues.

Increased Bone Health

Many of you may not know that resistance training helps stimulate bone growth and maintain bone density, making it an important tool in reducing the risk of osteoporosis. While my classes aren’t designed specifically for those with osteoporosis, we do have members on the platform who have been diagnosed and comment on how these circuits have improved their condition and overall joint health.

More Energy and Confidence

Poor posture can be surprisingly tiring. When your body is out of alignment, muscles have to work harder just to keep you upright, often leading to tension, aches, and fatigue. Strength training helps create a stronger support system, allowing you to move more efficiently in daily patterns. Many women notice they not only stand taller, but also feel more energetic throughout the day.

As posture improves, so often does confidence. Standing tall isn’t simply about appearance – it reflects strength, self-assurance and feeling comfortable in your body. When you feel strong and supported that confidence tends to show up in every area of life.

Improved Mobility

A stronger body moves more efficiently. Strength training helps maintain mobility, flexibility and independence as you age.

Getting Started

Three to four strength training sessions per week can make a significant difference. Focus on exercises that strengthen the whole body, including:

• Squats
• Rows
• Deadlifts
• Glute bridges
• Resistance band exercises
• Core strengthening movements

Start with a weight that feels manageable and focus on good technique. Consistency is far more important than lifting heavy weights! See a recent blog here on how you can get started if you’re unsure where to begin…

A Final Thought

Good posture is about creating a strong, resilient body that supports you through everyday life. As we move through midlife, strength training becomes one of the most valuable tools we have for maintaining mobility, reducing aches and pains, protecting our bones and preserving our independence.

It’s never too late to start! Small, consistent efforts will lead to meaningful improvements in how you move, feel and carry yourself. Remember that every workout is an investment in your long-term wellbeing.

As always, any questions please do get in touch. 

Caroline x 

Fitness has been part of my DNA since before I can remember – growing up, I was always on the move. Whether it was running, gymnastics, hockey or simply being active outdoors, exercise never felt like something I had to do – it was something I genuinely loved. Looking back, movement gave me confidence and a sense of achievement long before I understood the physical and mental benefits it brought! As I got older, my relationship with fitness evolved. What started as a love of sport became a fascination with how exercise (particularly strength training) can make us feel. Not just physically stronger but more capable and resilient in everyday life. I first discovered weight training with Body Pump, a Les Mills class, in the late 90s and it really was my introduction to Strength. Over the years, I’ve seen fitness trends come and go, but one thing has remained constant which is my belief in the power of strength training for longevity.

Cardio vs weights

For many of us in our 20s and indeed 30s our fitness routine was very cardio driven. Endless time spent on a treadmill, in a spin studio or pounding the pavements. Whilst I still love running I have found that the ratio has very much swayed in favour of strength training now and in my 25+ years of personal training I’ve always worked with my clients to share this way of exercising and reinforcing the benefits. 

So how do I see the two compared side by side? Cardio exercise such as running, walking, cycling, swimming etc. is fantastic for your heart, lungs and overall fitness. It improves stamina, boosts mood and supports calorie burn, which is why I always include it in my Friday HIIT class – it’s a brilliant way to get your body moving and your energy up. I also think it is hard to beat for head space and endorphins.

Weights on the other hand bring a different and more long-term set of benefits. Resistance training helps build and maintain lean muscle, which is essential for a healthy metabolism, strength, posture and staying capable as we age. It also plays a key role in protecting bone density and can help regulate stress levels, supporting better sleep and recovery after training. The reason I lean so strongly towards weight training is because of what it offers that cardio alone can’t fully replace. 

Cardio improves fitness, but strength training is what keeps you strong and stable – it’s the difference between being fit and being functionally strong. That’s why in my HIIT sessions you’ll always see resistance-based work woven in – it’s important to build both fitness and strength in the same workout.

Functional freedom

As my knowledge of fitness and strength training in particular has evolved, so has the way I experience my body as I’ve moved through different stages of life. Consistently incorporating strength training over many years has allowed me to navigate those changes without focusing on what my body can’t do. Instead, I notice how supported I feel in everyday movement. 

This doesn’t mean you needed to have started years ago. In fact, now is as good a time as ever! Whether it’s managing niggles more easily, walking up the stairs without thinking twice, or feeling less tired and more energised overall, strength training helps create a sense of functional freedom – the ability to move through life feeling capable, supported and confident in your body.

The mental shift

One of the most overlooked benefits of strength training is the impact it has on your mind. In midlife especially, it becomes so much more than a physical practice. Many of us don’t expect how much clearer, calmer and more balanced they start to feel mentally. There’s something about challenging your body and lifting heavier as you get stronger that is incredibly motivating and empowering. It also really gives you a focus that I don’t find with running. You might start a workout with a busy mind – lists, decisions, responsibilities… But you’ll leave feeling like things have shifted back into place. You have to be present when you are lifting weights and paying attention to what your body is doing in the moment. You never regret a strength workout!!

A final thought

I genuinely feel stronger and more powerful now at 54 than I ever did in my 30s! And I feel that in midlife this is so key to how we feel day to day. Ruling out endless cardio sessions and replacing it with functional and intentional strength training has honestly changed the way my body responds and how I feel. Instead of dreading my workouts they are a part of my lifestyle now and a habit that I won’t stop. You don’t need to aim for perfection, you need to remember it is not a competition or a race. It is showing up for yourself and staying stronger for the future. 

As always, any questions please do get in touch. 

Caroline x

Protein is one of the most talked about nutrients in health and fitness but there’s still so many facts we may not know about it. One of the biggest myths is that you need to live on protein shakes or eat excessive amounts of protein to feel the benefits. From helping us to stay fuller for longer, to supporting muscle strength, energy and recovery as we age, protein does far more than simply “build muscle”.

Here are some surprising facts you may not know:

1. More protein isn’t always “better”

Your body can only use a certain amount of protein at a time to build and repair muscle. Rather than saving it all for one big high-protein dinner, you’ll generally get more benefit by spreading your protein intake throughout the day.

An ideal target:

• ~20–40g protein per meal
• 3–5 protein-containing meals/snacks daily

2. Vegetables contain more protein than people expect!

Plant protein is a powerful tool for muscle growth. Protein-rich foods like lentils, edamame beans and peas can make a meaningful contribution to your daily intake, helping support muscle repair and recovery.

Examples:

• 1 cup lentils: ~18g
• 1 cup edamame beans: ~17g
• 1 cup peas: ~8g

3. Protein helps you stay full for longer than carbs or fat

You might notice that a protein-rich meal keeps you satisfied for hours. Compared with carbs or fat, protein tends to have the biggest impact on fullness. It slows digestion and influences hormones that help regulate appetite. Meals and snacks like eggs, Greek yoghurt and chicken salads will leave you feeling fuller for longer in comparison to a breakfast of plain toast or cereal on its own. This also helps reduce mindless snacking.

4. You don’t need to stress about “complete” proteins

A common myth is that every meal needs to contain a “complete protein.” While animal-based foods naturally provide all the essential amino acids (building blocks of protein), most people eating a varied plant-based diet can easily meet their needs without carefully combining foods at every meal.

Over the course of a day, foods naturally complement each other. Examples include:

• Rice and beans
• Hummus and pita
• Tofu and grains
• Lentils and quinoa

5. Protein becomes even more important as you age

While strength training is one of the best ways to maintain muscle in midlife, research shows nutrition matters just as much. For women particularly, our muscle mass declines from age 35 onwards and especially post menopause. Without enough protein in our diets our bodies don’t have the capacity to repair and maintain muscle, which is often why you might feel you’re exercising consistently but not feeling stronger from your workout. Boosting protein intake doesn’t have to feel restrictive or complicated. It’s about building balanced meals that fuel your body properly, support your workouts and help you feel stronger and more satisfied day to day.

Five Of The Best Daily Protein Foods

EVERYONE talks about protein but do you know how much protein is in the foods you eat? As a guideline the general protein recommendation for adults is to have 0.8 grams of protein per kg of body weight with more active women (especially those lifting weights) having 1-1.2 g per kg body weight (65-78g of protein for a 65kg woman). 

Small consistent habits throughout the day work brilliantly – you don’t need to overcomplicate your diet. Use the table below as a general guide, this easily puts you into the 100g+ protein range without supplements.

Eggs	Greek Yoghurt	Chicken Breast	Salmon	Lentils
~6–7g protein per egg	~15–20g protein per serving	~30g protein per 100g cooked	~22–25g protein per 100g	~18g protein per cooked cup

Protein and Recovery

We often talk about the importance of strength training and recovery and your protein intake helps repair your muscles too. Without including enough protein, this can leave you feeling sore, fatigued and slower to recover between workouts. It’s not always about training harder – it’s about supporting the body better before and afterwards. Alongside sleep, hydration and rest, eating enough protein can really help improve recovery, maintain lean muscle and support steady progress over time.

What to Eat Before and After Strength Training

One question I’m often asked is whether you need to eat before and after workouts. It really comes down to personal preference here but fuelling your body properly does make a big difference to both energy levels and muscle recovery. If you’re training first thing in the morning, you don’t usually need a huge meal beforehand. Something small is enough to give you energy for your workout without feeling too heavy. After training, it’s important to refuel with both protein and carbs to support recovery and repair muscles plus give you energy for the day ahead – aiming for a balanced meal within a couple of hours is a good habit to build.

Before Strength Training

Some ideas:

• A banana (I always have one before training) plus my coffee
• Small bowl of overnight oats
• Greek yoghurt and berries

After Strength Training

Depending on the time of day you train, simple post-workout meals could include:

• Eggs on toast
• Smashed avocado and eggs
• Salad and protein or grains and protein 

A Final Thought

When it comes to protein, it’s easy to get caught up in trends, supplements and conflicting advice. It really is much simpler than that: protein is a key part of staying strong, healthy and active as we age. Small tweaks to your balanced diet really can make a huge difference in the long term. 

As always, any questions please do get in touch.

Caroline x

For many of us in midlife, mornings can feel like we are immediately giving to everyone else before we’ve had a moment for ourselves. Between work, family life and everyday responsibilities, carving out time can feel impossible – and even when the intention is there, knowing where to start can feel overwhelming.

One of the biggest challenges I hear from my community is not just making the time, but committing to it consistently. We often place ourselves at the bottom of the list, convincing ourselves we will “find the time later”, when in reality the day quickly takes over.

I’m naturally an early riser, so for me that means waking up around 5am (although I appreciate that may not be for everyone!). But even getting up 30–45 minutes earlier to create time purely focused on you can completely change the tone of your day. Over time, those small moments of consistency begin to build confidence, motivation and resilience.

I truly believe the way we begin the morning impacts how we move through the rest of the day. Starting slowly, intentionally and with movement can help reduce that constant feeling of rushing or reacting to life. Instead, you begin the day feeling calmer, more grounded and better equipped to handle whatever comes your way.

Particularly for those of us in the northern hemisphere, now is the perfect time to take advantage of the lighter mornings and create a routine that works for you. There is something incredibly calming about stepping outside early in the morning before the day fully begins — whether it’s a quiet walk, fresh air with a coffee in hand or simply hearing the birds before the rush starts.

Simplify Your Mornings

Here are some key things I do to help me the night before to organise for the following day:

• This may sound obvious, but setting out your clothes the night before can mean the difference of getting up and outside or not! Lay out your clothes the night before along with a pair of socks and your trainers.
• Prep your breakfast – Overnight oats are a great option, or perhaps berries ready for yoghurt and granola, or smashed avocado with olive oil and tomatoes prepared in a container. It is one less thing to think about once the day starts becoming busy.
• I love a list! Taking five minutes before bed to write out your plans or priorities for the next day makes such a difference. I find it really helps me switch off in the evening and it feels great to wake up prepped for the day ahead.

The Plan

Set a non-negotiable morning plan just for you:

Creating a non-negotiable morning routine for yourself does not need to be complicated. The key is finding something realistic and sustainable that supports both your physical and mental wellbeing.

Embrace the early mornings in a way that feels achievable for you. Start by setting your alarm just 15–30 minutes earlier than usual and see how you feel. Often, our bodies adapt surprisingly quickly once a routine becomes familiar.

Make yourself accountable. Download your workout the night before, arrange to meet a friend for a walk or simply put your trainers on before you have a chance to change your mind.

Before immediately reaching for your phone, give yourself a few quiet moments. Whether it’s a coffee in the kitchen, a large glass of water outside or simply sitting in silence for a minute or two, allowing yourself space before the noise of the day begins can feel incredibly grounding.

I also like to include 10 minutes of mobility work in the morning. Mobility is something many of us overlook, but it can make a huge difference to posture, movement quality and how our bodies feel throughout the day. (You can see my recent mobility routine written for The Telegraph here.)

And of course – walk! According to Oura (I’m loving mine at the moment), we need between 5–20 minutes of sunlight exposure daily depending on the weather. Morning light exposure can help regulate our body clock, improve energy levels and even support better sleep at night. On darker or overcast mornings, simply staying outside for longer can still make a real difference.

Strength training is another essential part of my routine. One of the biggest misconceptions I hear from women is that workouts need to be long or complicated to be effective. In reality, even a focused 30-minute session can help improve strength, boost energy, support bone health and build confidence over time.

30 Minute Body HIIT Workout

I aim for 3–4 strength sessions per week and one of those is usually HIIT-based. Remember, form is everything, so move slowly, stay controlled and work at your own pace.

Warm Up (5 mins)

Do each exercise for 45 seconds:

• Marching
• Arm circles
• Bodyweight squats
• Toe touches
• High knees (slow and controlled)

30 seconds work / 30 seconds rest
2 rounds total (rest 1 minute between rounds)

1. Jumping jacks (or side-to-side steps for low impact)
2. Mountain climbers (slow and controlled)
3. Squats
4. Plank
5. Wall sit
6. Reverse lunges (alternate legs)
7. Push-ups (knees or incline if preferred)
8. Dead bugs
9. Glute bridges
10. High knees (or marching on the spot)

Cool Down (5 mins)

Hold each stretch for approximately 30–40 seconds:

• Hamstring stretch
• Quad stretch
• Child’s pose
• Chest stretch (doorway stretch)

A Final Thought

Making time for yourself is so important, yet it is often the first thing we sacrifice. Prioritising movement is about so much more than physical health – it supports mood, improves resilience, builds confidence and helps us feel mentally lighter as well as physically stronger.

The hardest part is often simply beginning. But once you start carving out small moments of time for yourself each morning, your body and mind begin to crave it. You do not need a perfect routine or hours of spare time to feel the benefits. Even small moments of movement, fresh air and quiet can have a powerful impact over time.

The goal is not perfection – it is creating a rhythm that helps you feel calmer, stronger and more connected to yourself each day.

And with the brighter mornings and longer days ahead, there really is no better time to begin.

As always, if you have any questions please do get in touch.

Caroline x

For women in midlife (especially) training our upper body through strength training means a lot more than just “toning our arms!” It supports strength, bone health, posture, metabolism, mobility and long-term independence during a phase when hormonal changes accelerate muscle and bone loss. Training my upper body has always been one of my favourite workout days and I really think it’s an area where you can see as well as feel the benefits in a relatively short space of time if you are consistent. It is about building in those small habits that last and strengthening the upper body is so important for our functional daily movements, now and in the future.

What Can I Do To Warm Up/Cool Down My Upper Body?

Before starting your workout, taking just a few minutes to properly warm up your upper body (specifically your back, your shoulders, your core) will make a huge difference. A good warm up helps increase blood flow, improve mobility, activate the muscles and reduce the risk of injury. This is especially important as our joints need more attention as we age, yet it is key at any life stage. This quick upper body warm up will help wake up the shoulders, chest, back, arms and core so you feel more mobile and ready to get the most out of your workout plus support with recovery.

Try each of the below for 30-40 seconds:

• Arm circles (forward + backward)
• Shoulder rolls
• Cat-cow stretches
• Wall push-ups
• Torso twists with arm swings
• Light punches or shadow boxing

What Weights Should I Be Using?

I always encourage using weights that are right for you – this should feel challenging but never painful. Progressive overload is important for building strength and overall fitness. The right weights will always depend on your experience, fitness levels and goals but as a rough guideline for any beginners I suggest starting with 2kg and building up from there and always ensure correct form (I have a “How To” section on my platform that can help you here). Remember that the last 2 or 3 reps of your set should feel a challenge if you are using the correct weights.

What Are My Top 5 Arms/Shoulder Exercises?

These are my go-to Arm/Shoulder exercises that I swear by for building strength, improving tone, and supporting everyday movement. Simple, effective and easy to add into your weekly routine! You can do these as a daily 5 minute routine or repeat the sets for a longer session. Perform these for 40 seconds of work with a 20 seconds rest. 

• Shoulder press – targets the shoulders and triceps
• Hammer curls – targets the biceps and forearms
• Tricep kickbacks – targets the back of the arms (triceps)
• Press ups – targets the chest, shoulders, triceps, and core
• Lateral raises – targets the shoulders 

How Can I See The Benefits?

A common fear I hear from many women when it comes to strength training and upper body workouts is becoming “too bulky”. This is a myth. Building significant muscle size requires very specific training, nutrition and consistency over time and to get the bodybuilder physique is really not easy. However to build lean muscle you need to focus on a variety of weights, progressive overload and a structured program with both isolated and compound movements such as those I have included here and of course a balanced diet and recovery. If you stay consistent you will see those results.  

A Final Thought

On my platform we focus on all of these elements and keep the workouts varied to ensure we keep challenging the muscles. For the upper body class on a Tuesday, we do some of the workouts with heavier weights for pure strength and power and some with more moderate weights with high reps for endurance which helps develop lean muscle overall. Strength training 3-4 times per week creates a balanced approach to training the entire body while still giving each muscle group the attention and recovery it needs to grow progressively, effectively and safely over time.

As always, any questions please do get in touch. 

Caroline x 

With 6 weeks to go until Summer you will be bombarded now with Summer workout plans in the media! I wanted in this week’s blog to look at exactly why this time frame can be a motivator especially for those starting out on a fitness journey and how your body will adapt in this time. Six weeks is a useful checkpoint for strength training because several different adaptation timelines start to overlap around then:

1. your nervous system gets better at lifting
2. your body starts building measurable muscle
3. the routine begins to feel psychologically “normal” instead of forced

That combination makes 6 weeks feel like the point where training shifts from “experiment” to “part of your life.” And we know that it is all about building new habits that will last. 

Whilst we are talking about getting stronger for Summer It’s important to remember that this isn’t about chasing a “summer body” – it’s about building strength, improving mobility and creating momentum that lasts beyond one season.

Six weeks is a powerful window as it’s long enough for the body to begin making meaningful changes – especially when prioritising strength and longevity. In the early stages your nervous system starts learning movement patterns more efficiently, coordination improves and light workouts can feel hard work as the brain and body adapt. Repeating the cycle of showing up, completing workouts and experiencing the rewards (feeling stronger, sleeping better and benefiting from positive endorphins!) gradually turns exercise from something you have to think about into a natural part of your daily routine.

Let’s take a look at the process in more detail:

WEEK 1 – Waking Up The Body

At the start, a lot of your strength gains are not from bigger muscles. Your nervous system is learning to:

• recruit more muscle fibers
• coordinate movement better
• improve balance and timing
• reduce unnecessary tension

I often tell beginners to start light with weights, or use bodyweight alone and also to begin with shorter workouts and build up slowly. Muscles begin activating, posture improves and coordination starts returning. Joints and tendons adapt and you lay the foundations for the exercises to follow. You aren’t just exercising muscles, you’re teaching the brain how to move again. Consistency over performance is key here.

Week 1 Workout Example (bodyweight)

• Bodyweight squats × 10
• Incline press-ups × 8
• Glute bridges × 12
• Step-ups × 10 each side
• Plank taps x 12
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

WEEK 2 – Rebuilding Stability & Control

By week two, your body is already starting to move more efficiently. If you’re just starting out and haven’t included weights yet, here you can include 2kg dumbbells or a weight level that feels right for you. 

Exercises will begin to feel a little more familiar, balance improves and the smaller stabilising muscles around your joints are starting to do their job properly again. This stage is so important in midlife, as building strength is as much about building muscle as it is for improving stability and balance. Here your brain and body are learning to work together before bigger physical changes happen – you’re improving movement control, building consistency and reinforcing healthy movement patterns.

You might notice:

• exercises feel less awkward
• weights move more smoothly
• less soreness after workouts
• better posture and body awareness

Week 2 Workout Example

• Deadbugs × 10
• Bicep curls × 10
• Bird dogs × 8 each side
• Donkey kicks × 8 each leg (with or without a band)
• Plank hold × 15 seconds (you can do these on your knees)
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

WEEK 3 – Building Injury-Resistant Joints

For many people, this is when:

• clothes fit differently
• muscles begin to feel firmer
• energy improves
• sleep quality improves
• appetite and mood stabilize

This is also where habit formation begins to matter.

While muscles adapt quite quickly, tendons, ligaments and connective tissue take a little longer and this is where some of the most important long-term benefits happen. With regular, controlled strength training, your body begins strengthening the support system around your joints. In week three connective tissues become more resilient, joints become better at handling load and everyday movement often starts to feel a lot easier. This is especially important in midlife – maintaining joint health and preventing injury is a key part of staying active.

Week 3 Workout Example

• Upright rows × 10
• Walking lunges × 10 each side
• Push-ups or incline push-ups × 10 (you can do these on your knees)
• Side plank × 20 seconds each side (you can do these on your knees)
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

WEEK 4 – Improving Energy 

By week four, many people start to notice a real shift in day-to-day energy and sleep often improves too! Strength training has a powerful effect on things like insulin sensitivity, blood sugar regulation, circulation and overall cardiovascular efficiency which is one of the reasons it’s considered as one of the key drivers of healthy aging.

At this stage you’re starting to feel the benefits beyond strength alone: more steady energy, better muscular endurance, improved metabolic health and a greater capacity to recover between sessions.

Week 4 Workout Example

• Dumbbell squats × 12
• Dumbbell chest press × 10
• Bent-over rows × 12
• Reverse lunges × 10 each side
• Dead bugs × 12
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

WEEK 5 – Sustainable Strength

Here your body is adapting more efficiently, recovery is quicker and movements feel smoother. This week is about keeping things steady, sticking with your routine and continuing to build strength in a way that feels sustainable and realistic. 

Week 5 Workout Example

• Goblet squats × 12
• Shoulder presses x 12
• Tricep kickbacks × 12
• Mountain climbers × 20
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

WEEK 6 – Strength As a Habit

Six weeks is long enough for early muscular hypertrophy (muscle growth) to begin showing up for many beginners, especially if you are on track with your nutrition and sleep. At the beginning, people rely mostly on motivation. By 6 weeks you are usually relying more on routine and visible progress. That transition is critical because motivation naturally fluctuates.

Things you may notice:

• your strength increases
• improved muscle tone
• better stamina during sessions
• less intimidation around training
• clearer exercise technique
• more stable routine and schedule

Psychologically, this is important because results stop feeling hypothetical. You now have evidence:

• “I lift more than when I started.”
• “I actually am exercising consistently.”
• “My body feels different.”

By week six you’ll feel stronger, more energised and connected to your body. Momentum has been created and through consistency of showing up, strength training has well and truly become a habit! You will notice you have better endurance, exercising for longer periods of time without getting as tired. After six weeks, your muscle size increases as the muscles continue to grow and strengthen – you can lift heavier weights and explore more challenging exercises.

Week 6 Workout Example

• Squats with pulses × 12
• Romanian deadlifts × 10
• Push-ups × 10
• Single-arm rows × 12 each side
• Walking lunges × 12 each side (with or without weights)
• Plank shoulder taps × 20
• 10-minute brisk walk cooldown

(ideally do this 3x per week)

How Else Can I Support Myself in 6 Weeks?

Progress doesn’t just happen through workouts alone. Prioritising whole foods, hydration and recovery is essential to helping the body adapt and perform at its best. Building meals around vegetables, fruit, healthy fats, lean protein and fibre-rich carbohydrates supports energy, muscle repair and recovery. Hydration also matters more than most people realise, even mild dehydration can affect recovery and performance. Alongside training, making time for quality sleep, stretching, mobility work and recovery days allows the body to repair properly, reduce stiffness and build resilience. 

A Final Thought

As I always say, consistency is key! Six weeks is enough time to observe improvements in strength, endurance and overall fitness. As each week passes, you will not only see tangible results but also have a sense of accomplishment. Along with exercising regularly and building a routine, the correct rest and recovery paired with a healthy diet you will start to see those results you have worked so hard for – which will motivate you well beyond the initial six weeks.

If you have any questions please do get in touch. 

Caroline x