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We hear an awful lot about exercise regimens, workout plans, HIIT classes and running BUT we don’t often hear about walking and as it is National Walking Month I want to talk about exactly why walking is underrated – it is brilliant especially at this time of the year!

Walking is a great way to maintain our overall health, to boost your mood and tick off that exercise goal of the day. It can help increase cardiovascular fitness, improve bone health, maintain a healthy weight and has no end of mental health benefits. It also helps with our sleep patterns which in turn improves immunity etc. 

Also, unlike some other forms of exercise, walking is completely free, low impact, doesn’t require any equipment at all and you can get started right away, no matter your fitness level. It is great to build up our muscle endurance too for our other sports/fitness regimes.

So how much walking do you need to do to unlock some of these benefits? 

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means you can still talk but not sing, and you may be puffing slightly. If you can include some hills in your walks then this really is a great addition for your legs workout.

Moderate activities such as walking pose little health risk but if you have a medical condition, please always check with your doctor before starting any new exercise programme of physical activity.

If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions.

Here are some of my suggestions on how to build walking into your daily routine include:

• Take the stairs instead of the lift (for at least part of the way).
• Get off public transport one stop earlier and walk to work or home.
• Walk (don’t drive) to the local shops.
• Walk the dog (or your neighbour’s dog).
• Some people find that keeping an activity diary or log also makes it easier.
• A pedometer measures the number of steps you take. You can measure your movement throughout a day and compare it to other days or recommended amounts. This may motivate you to move more.

Mix it up!

Our bodies tend to get used to physical activity, so continue to increase your intensity as you improve your fitness levels. You can increase the intensity of your walks by:

• walking up hills
• walking with hand weights or with a back pack?
• increasing your walking speed gradually by including some quick walking at intervals
• increasing the distance you walk quickly before returning to a moderate walking pace
• walking for longer periods of time

Go with a friend! Walking with other people can turn a bout of exercise into an enjoyable social occasion. Why not schedule a regular family walk – this is a great way to pass on healthy habits to your children or grandchildren, and to spend time together, while getting fit at the same time. It is also a brilliant way to catch up with friends – so I say get out there and give it a go, make it that healthy daily habit that you really love!

My workouts are 4 times a week for just 30 minutes. They are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results.

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

Any questions as always please do get in touch!

Caroline x

There are so many names for them! Exercise snacking, express workouts, mini workouts, micro workouts and so many more but do short workouts really work?? The answer…YES! This week we are going to take a look at why micro workouts are so beneficial? I get asked a lot about whether shorter workouts are as effective as an hour-long gym session. There are so many benefits to working out in short sharp chunks. 

Let’s break this down. So many of us now work from home at our desks and are time poor – we simply haven’t got the time to be at the gym for an hour on a treadmill, never mind the commute there and back. So why do short workouts work? First of all we need to think about people’s focus. You’re much more likely to stay focused and concentrated in a shorter time period. It’s all about quality over quantity. If you can get up from your desk and do a quick 10 to 15 minutes of good quality exercise then you are more likely to focus more and with better concentration and be able to actually fit it into a busy schedule. Short workouts are also a great way to build activity into your day which will then, in turn, kick start a habit. So what starts out as just a five minute break from your desk can slowly become a longer term workout and a longer term exercise habit. 

They are brilliant for motivation and getting started. What you need to remember though is that if you’re only spending 10/15/20 minutes on exercise, you need to make sure it’s something which gets the heart rate up and raises your metabolism. Bodyweight strength classes are brilliant for this. You don’t need any equipment. you can put together a basic circuit which is easily accessible at home. You could also spend five minutes just on mobility stretches at your desk, improving flexibility or perhaps you could focus on one muscle group at a time. For example, 10 minutes in the morning on the upper body and 10 minutes in the afternoon on legs. Or just a cardio burst with 5 HIIT exercises rotated. Here’s an example (take a look at my IG post here ): 

1. Jump squats
2. Lunge jumps
3. Mountain climbers
4. Walk out into push up
5. High knees

Shorter bursts really add up. They have so many health benefits such as improving your blood sugar and cardiovascular output. So, the bottom line is make sure it’s something vigorous and something you enjoy – you’re much more likely then to stick with it. Don’t forget that household chores and activities at home also can be great, such as dancing, gardening, carrying groceries, climbing the stairs, and housework. Maybe squats while the kettle is boiling, dips while running the bath, walking lunges in the garden.

Keeping it brief but at the same time keeping it regular and consistent. You may not get as much benefit from a five minute workout as you would a 30 minute workout in terms of strength and endurance, but in time it can really add up. Why not set yourself a challenge and see what you can achieve? 100 squats in your lunch break!

If we are looking at longer workouts of 30 minutes for the future this is what I suggest aiming for over time… 4x a week of strength training workouts alongside 2 of cardio – which can be just a brisk walk or a cycle. It is essential to take rest days to allow the body to refuel and recharge so make sure you factor these in. Strength training can be with or without weights & it’s key to build up gradually and focus on technique. It can be just 30 minutes so it’s easy to fit into your day!

Intrigued to know more about Caroline’s Circuits? I run 4 live online classes a week all based on strength on my fitness platform. They are all recorded so if you cannot make them live you can do them at a time that suits you. Find out more and try a class here or through my IG page @carolinescircuits.

If you have any questions please do get in touch.

Caroline x

Following a huge weekend of celebrations in the UK for the King’s Coronation one hot topic of conversation that has come out of the festivities, perhaps a little unexpectedly is Penny Mordaunt and her arms of steel! The Lord President of the Council, Penny Mordaunt, stood holding the sword for what seemed like an eternity. So what is the trick to building upper body strength?

The key is to remember to train the upper body as a whole, not just the individual muscle groups. Whilst Penny’s role would have certainly required great bicep strength it’s not just the biceps we should focus on. Good nutrition and a workout plan including both cardio and strength are also fundamental.

Here are my top 7 arm exercises to target all of the upper body. Consistency is KEY so try and repeat these 3 or 4 times a week for 20 minutes. Start with light dumbbells and build up gradually to keep the muscles challenged. Correct form is essential.

Work for 10-12 reps of each and 3 sets. Increase your sets as you increase your fitness.

1. Bicep curls & hammer curls (both targeting the biceps)

2. Tricep dips (targeting the back of the arms) & tricep kickbacks

3. Shoulder press

4. Press ups (chest and shoulders)

5. Lateral raises (shoulders)

6. Renegade rows (core/shoulders/back)

7. Rear delt fly (back/shoulders)

If you train consistently you should begin to see the benefits after just 4-6 weeks. 

I was delighted to be featured in an article in the Telegraph discussing this topic. You can read the full article here.

Why not sign up for a free trial and see how you get on?

Yes, it’s true, I feel fitter, stronger and so much healthier now than I did in my 20s and 30s. It is definitely possible to feel fantastic in midlife…exercise plays such a key role at this life stage so let’s talk about how to feel great in your 40’s and beyond.

One question I’m often asked is what tips I have for feeling your best once we hit the perimenopause/menopause stage and why? It’s such an important topic so here are some recommendations as well as my reasons why!

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

So firstly why does exercise help women at this time?

1. It helps to maintain a healthy weight esp at a time when putting on weight can seem to happen overnight. Once you hit the perimenopause your metabolism begins to slow down and there is a loss of oestrogen which results in a change in the way that fat is stored. Pre-menopause we store fat around our hips and thighs but with this drop in oestrogen we tend to store it more around the middle. Exercise, especially strength training, if done consistently can help prevent weight gain and reduce body fat.

2. Secondly and so very key is how essential exercise is for muscle mass and bone density. From the age of 35 both of these begin to decline and we become more at risk of osteoporosis. Strength training can play a significant role in not only maintaining our muscles & keeping physically strong but also encouraging new bone cell growth and therefore preventing bone fractures/osteoporosis risks.. The drop in oestrogen in menopause exacerbates the loss of bone density – it is estimated on average women lose up to 10% of their bone mass in the first five years after menopause. Using resistance-based exercises has been proven to help significantly with this and I have had personal training clients whose bone scans have been reflective of this.

3. Anxiety and Stress – this is key in perimenopause & menopause. Exercise reduces stress levels, boosts mood, endorphins and generally makes you feel great!!!  (have you ever said “I really regret doing that class?!”). Exercise reduces cortisol levels and strength training as a whole is better than cardio for reducing these levels and putting less stress on the body in general.

4. Exercise helps us to sleep better. Menopause is renowned for interrupted sleep which in turn leads to poor food choices, low mood and low energy. Exercise helps us to sleep better in turn also boosting immunity levels.

5. Strength and balance exercises are focused on improved posture, mobility and coordination which helps reduce the risk of falls in later life and make us less prone to injury in general.

6. Exercise will reduce the risk of other diseases such as cancer, diabetes etc. Alongside this is how key it is to heart health particularly when we incorporate cardio exercises into our workouts.

So this is my rationale behind strength training as we enter this phase! Now how do we go about this? 

I recommend 4x a week of strength training workouts alongside 2 of cardio – which can be just a brisk walk or a cycle. It is essential to take rest days to allow the body to refuel and recharge so make sure you factor these in. Strength training can be with or without weights & it’s key to build up gradually and focus on technique. It can be just 30 minutes so it’s easy to fit into your day!

Intrigued to know more about Caroline’s Circuits? I run 4 live online classes a week all based on strength on my fitness platform. They are all recorded so if you cannot make them live you can do them at a time that suits you. Find out more and try a class here or through my IG page @carolinescircuits.

If you have any questions please do get in touch.

Caroline x

Functional training – it really is the key to success!

I strongly believe that our workouts should incorporate exercises which mimic everyday life & help us in daily activities. So here is one for you to try which ticks all the functional fitness boxes and just so happens to be my most popular class! Why is this the class to try:

• It is low impact and focusses on technique
• It is designed for ALL abilities
• It uses movements and exercises we need to be strong and fit for life
• It is just 30 minutes long

Functional training often involves compound moves where we use more than one muscle at a time (for example we squat down to lift something up & then reach to put it away or we rotate to one side as we get out of a car etc). The term functional training can be a little confusing as you would assume that all training has some functional benefit which is true but we are specifically talking about movements which mimic key movements we do in everyday life – think about it as training for life. For example sitting – we sit down and stand up off a chair, off the bed, off the loo many, many times in a day but all too often we don’t actually train that movement. We have slightly fallen into the trap of training like an athlete – for performance, rather than training functionally for the movement patterns we do in everyday life.

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

Take a look at some of my favourite functional exercises ~ these can really help improve our strength in so many daily movements; gardening, cleaning, in/out of a chair etc! The best part about functional training is that we really can do it anywhere – it primarily uses body weight and if you wish dumbbells or resistance bands rather than machines. A couple of great examples would be the squat with a press, press up and bicep curl shoulder press. Take a look here to see some great functional exercises you can try at home today. 

If you’re looking for a way to get started with functional and strength training my platform, Caroline’s Circuits, is just 30 minutes 4 times per week. They are interval training circuits which work different muscle groups and challenge the body, keeping the heart rate moderate to high with passive or active rest – they give the perfect mix of strength and cardio for long lasting results.

The workouts are Monday, Wednesday and Friday at 9am and Tuesday at 2pm (they are all recorded and available to you immediately after the session if you can’t make the live).

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

Wednesdays are focussed on the lower body using resistance bands if you have them but equally all the classes can be done without equipment. Tuesday are our arms and abs day.

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

Intrigued to know more or have a go? Try a class for free here or read more about the platform here. If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

Feeling sluggish and unmotivated post Easter? This free workout will kickstart Spring in just 20 minutes!

Summer is now in sight. Let’s get started now! All you need is YOU – no equipment, no gym. Try and repeat this 3 or even 4 times a week for maximum results – see the full workout & free trial here.

Interval training / HIIT (High Intensity Interval Training) means that you work hard in short high energy bursts with a quick rest before moving on to the next exercise. Great for fat burning as the body will continue to burn calories even after you finish. You can always modify the exercises for low impact options too.

In this workout you will do each of the six exercises for 40 seconds with a 15 second rest in between. Aim for 3/4 rounds! 

1. High knees (or marches)

2. Squat jumps (or air squats)

3. Reverse lunges or lunge jumps

4. High Plank Jacks

5. Walk out to push up & jump

6. Mountain climbers

As always, any questions please do get in touch, I love to hear from you!

Caroline x

Running: It’s London Marathon Month! A few reasons in this week’s blog as to why running is so beneficial both physically and mentally!

Running is such a popular form of exercise and with such a list of health benefits it’s easy to see why. I know running isn’t possible for everyone so I will be sure to include some alternative exercises for you to try in this week’s blog.

1. Running is a great way to combat stress and anxiety 

It has been shown that just 30 minutes of exercise is enough to release the endorphins responsible for feeling great – these are your body’s natural anti-depressants. In addition to endorphins running also causes the release of norepinephrine, which is responsible for managing the brain’s reaction to stress.

2. Running is great for your heart

150 minutes of moderate exercise (such as gentle running) per week has been shown to reduce the risk of heart disease by 30% – which is huge! In addition to this it can also reduce the risk of hypertension (high blood pressure) and strokes, so running really is beneficial to both how you feel right now as well as looking after your body long term.

3. Running and bone strength

The strength of your bones in your spine, pelvis and legs is enhanced by running. Bone becomes stronger when it’s loaded and the impact of running helps build bone strength in these bones. In addition the muscles, ligaments and joints supporting those bones all become stronger. Together, this can help prevent conditions like osteoporosis and enhance bone density. However if you do suffer from brittle bones, osteoporosis or low bone density then starting running requires a bit more thought and a discussion with your doctor to ensure it is safe to start.

4. The social side of running

Running can be an incredibly sociable activity! From bumping into the same person on your runs, running clubs, virtual running clubs, Strava meet ups and just meeting a pal for a jog and coffee afterwards there are so many ways to make running sociable and fun. 

5. Or ‘Me’ time

Running is also a great way to switch off and have some time out for yourself. It is great for getting away from your desk, getting out into nature and this is a massive boost for your mental wellbeing.

6. Balance and coordination

The positives of unilateral movement! When running you spend the majority of your time on one leg which is great for your balance, core stability and coordination. This can be particularly beneficial as we get older and reduces the risk of injury and falls.

7. Endurance

The more you run, the greater your stamina becomes and this has far reaching benefits for your respiratory system, your heart, your muscular strength and endurance and your weight management. It is so important to increase distance and time on your feet gradually as a spike in running is a huge injury risk. So be patient and slowly build those miles up.

Now I know running doesn’t suit everyone so I am including some alternatives here to try for your cardio activity – to get the same benefits without the pounding impact of running. 

Firstly cycling – you can still get out in nature and get the cardio and respiratory benefits as well as the balance and coordination but without the impact. 

How about wild swimming? Outside in nature definitely, not for the faint hearted though! 

Pool swimming can give you the cardio benefits and endorphin release too again without the impact on bones and joints.

Finally power walking – carry some light weights and get out on a power walk, if you really push yourself here you can definitely get all the benefits that you get from running and especially great for the legs on an incline.

As always, any questions please do get in touch!

Caroline x

Due to popular demand I have decided to include a Kettlebell workout tomorrow (Thursday) in this week’s online classes! Do you use one in your training at all? Here’s a few reasons why I love them!

1. They are SO versatile! Perfect for all aspects of your training be it Strength / Cardio / Power!

2. They build all round full body strength – recruiting many muscle groups at once, excellent for functional fitness training

3. They suit both high and low impact workouts – raising the heart rate and burning calories but equally kind on the joints. KBs are excellent HIIT training tools, great for fat loss if that is your goal by increased recruitment of muscle fibres. Challenging the body and increasing cardiovascular fitness

4. Fantastic for improving core strength and stability – they change your centre of gravity and recruit the abdominal muscles much more than in many dumbbell exercises.

5. Many KB exercises are unilateral which have huge benefits in themselves – increasing muscle stimulation, correcting imbalances, improving weaknesses

6. Brilliant for improving posture – strengthening the posterior chain which in turn will help with reducing injury risks

7. There are some great dynamic movements with KBs too, which are really effective in promoting joint health and strength. 

8. Not to be forgotten is the increased range of motion with certain KB exercises – they can be a huge help with improved flexibiity and mobility.

9. KBs increase our grip strength!

10. A power routine with a KB is a great stress buster – swing cleans, snatches, squats all require focus and technique and really help with the feel good factor that strength training brings!

So these are just a few of the benefits. Tomorrow’s class at 9am will take us through some fundamental kettlebell exercises. Use my code destress20 at the checkout to join us and try for yourself!!

Just in case you’re wondering…this is what this week’s schedule looks like – there’s no better time to join!

Caroline x

How does exercise reduce stress? We hear so much of “Rest and Relaxation” – how can exercise be relaxing? It can be seen as a form of physical stress on the body so can it also relieve mental stress? The answer is most definitely yes!

After years of training clients as a PT the one common lines of feedback is “It makes me feel so much better”!  As April is Stress Awareness Month I wanted to look into this a little deeper.

How exercise reduces stress

When you set out on your fitness regime, exercise can feel far from “fun” but as you start to form new habits and you begin to see the benefits that exercise can bring you realise that it is as much of a benefit to your mental health as it is physically.

Regular aerobic and strength exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. Whilst stimulating and exhilarating it also has the power to counter depression and dissipate stress. Clinical trials have proven time and time again how exercise is a powerful tool against anxiety. 

So how does this work? Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts.

 In addition to this are the additional benefits that come from being consistent with an exercise routine – your self confidence grows, you may lose weight (if that is your goal) your daily energy levels are boosted. Exercise helps hugely with our sleep so you may be benefiting from a full night’s rest and more able to cope with the day ahead and any stress that brings. It is also “me time” and a chance to have a short period to yourself with a different focus!

In addition peri menopause/menopause brings women additional stress & anxiety symptoms. So many women notice that exercise really helps them at this stage of life and they feel way more positive and confident.

So which exercise should we be doing?

Strength exercises help hugely with stress – lifting weights not only helps with everyday functional fitness but the feeling of being strong and confident is a huge mood booster. Whereas high impact exercise can cause the body further stress if done excessively, working out with weights can be low impact and kinder on the joints as well as supporting bone health.

A walk or jog in the fresh air for 20 minutes a day can be a huge stress reliever as can a gentle stretch sequence. Clearing the mind and reducing anxiety. Yoga and meditation with a focus on slow deep breath work can also be hugely effective – you can learn to use your mind to relax your body.  The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

And finally..

Not only will exercise reduce stress mentally but it also prevents illness which has a direct correlation to physical stresses on the body. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

So how much should we do? If you can walk every day then this will be a wonderful start – you don’t need to be doing gym workouts or marathon training! But adding in some strength work and stretching 3x a week will really provide you with a brilliant framework for a healthy balanced routine. You can split the sessions up into manageable chunks and even 15 minutes a day can be beneficial.

As always, any questions please do get in touch.

Caroline x

@carolinescircuits

If you’re in the UK you may well be currently asking “Where is Spring?!” However even with grey skies and low temperatures there are still so many benefits (both mental and physical) to being outside in nature. Read on to find out exactly how spending time outside each day can do wonders for your health and wellbeing. 

Firstly let’s look at the mental benefits of time with nature. The mental health charity Mind is a huge advocate of this. The charity states that spending time in green spaces or bringing nature into your everyday life can benefit your mental wellbeing by improving your mood, reducing feelings of stress and anxiety and improving confidence and self-esteem. Time outside can include getting stuck into some gardening, growing herbs and vegetables (which are SO rewarding!), walking, exercising outdoors and spending time with animals. All of these activities have been proven to support strong positive correlations with improved mental health and wellness. 

Now let’s talk about the physical benefits that mother nature can bring to you. Firstly, and it’s topical if you caught last week’s blog, it’s improved sleep. Exposure to fresh air and sunlight can improve your sleep quality by helping your circadian rhythm and helping you feel more tired at bedtime as well as shortening the time it takes you to fall asleep. 

Immune function is boosted with time spent outside. Micro-organisms which are found in nature can help prepare your immune system for more serious illnesses, meaning your body can fight infections more efficiently.

Believe it or not, being outside can increase your motivation for exercise. When we are outside we move more, we take more steps and breathe more deeply. This releases endorphins and makes us feel good, which in turn makes us more inclined to do it again and again.

Another huge health benefit of being outdoors is lower blood pressure and heart rate. Studies have shown that just a 30 minute dose of nature can lower your pulse and blood pressure which as we know has far reaching benefits for your body. 

So time in the fresh air really does do wonders for both mental and physical health. I cannot recommend highly enough carving out just 30 minutes of your day to walk, garden, run, cycle or even wild swim to reap the benefits that time outside brings. Even in this cold spell that we are currently experiencing!

Those who have followed me for a while will know that I am a daily dog walker  – even if I am having a particularly manic, stressful day I always come back feeling more positive and ready to tackle whatever comes next following a trot around the fields. I know it can be harder to do when the weather is unpleasant and the days are short but trust me, it is so worth it! 

It won’t be long before I can take my classes outside too!

Caroline x