Category: Uncategorized

Why I take my daily turmeric shot! A new scientific update to share!

For many of you who have followed my journey for a while you will know that I’m a huge fan of The Turmeric Co for their daily natural shots which the whole family (and many friends) now take. Not only do they help with my joints & inflammation, post workout recovery and immunity but also give me that extra energy boost pre class.

However what you may not know is that there has just been an amazing clinical study undertaken between The Turmeric Co and researchers at Nottingham Trent University which explored the benefits of taking turmeric in the recovery of elite athletes. I wanted to share these results with you.

The trial split a team of professional football players into those that drank the shot and those that did not and then measured their recovery (whole body soreness and inflammation markers in the blood) for up to three days post match at various stages.

The results – drinking the shots twice a day allowed the players to return to their pre game fitness faster than those who didn’t take the shots – with a return to their baseline levels of soreness and inflammation quicker than the other group who didn’t participate. This is due to a reduction in proinflammatory proteins in the blood known as cytokines which increase in response to any stress such as intense exercise. 

Elite athletes are obviously at the top of their game and to be able to boost recovery with a natural source is obviously fundamental.

As you know if you continue to train without the body recovering adequately you are risking injury long term.

What do you take to help with your muscle recovery post exercise – do let me know! Plus if you want to try these shots for yourself (I particularly like the ginger ones!) then do head to The Turmeric Co and use my code Caroline10 at the checkout.

This is an ad for Turmeric Co.

Many of us are great at running, cycling, working out and ticking the step count goal but are also guilty of skipping meals and constantly snacking on sugar when we are short on time. Well, it’s time to step up our game and make food our priority because research has shown that eating enough of the good stuff can have a profound effect on our cardiovascular system – and the best news is the changes can begin in as little as 4 days! 

New research out of a study in Boston has indicated that, once age and exercise habits had been accounted for, those who ate a diet higher in vegetables, fruits, whole grains, nuts, legumes, and fish performed better in aerobic fitness tests – suggesting that better diets lead to higher fitness. 

The suggestion that switching to the Mediterranean diet isn’t a new one and this lifestyle is well known for being abundant in leafy greens, fish and chicken alongside plenty of milk and water. The common theme here is lower sugar and next to no processed foods! And now we have some firm evidence to back up the theory. 

But are there specific foods to target and combine with regular exercise to get yourself as fit as possible? The answer is yes and the best way to get the benefits from the nutrients of these foods is to have them as part of our diet rather than supplements. So what are these superfoods?

Firstly blueberries – they are rich in antioxidants which have anti-inflammatory properties so play a key role in recovery. 200g of blueberries as part of your post exercise snack can help improve your recovery time and speed up muscle repair. Why not try them with some natural yoghurt or in a smoothie?

Nitrates are a compound which when converted to nitric oxide in the body have vasodilatory effects – this means that they dilate or relax the blood vessels meaning more blood, oxygen and nutrients can get to the muscles during exercise. So where can we get our nitrates – beetroot, Swiss chard, spinach, rocket and radishes…bring on those summer salads!

Olive oil has for a long time been the hero of the oils being rich in monounsaturated fats (which are also great for reducing inflammation) but now further evidence is evident suggesting it also boosts muscle metabolism and enhances our aerobic exercise.

You might be surprised to hear that the best rehydration strategy post workout is a glass of milk! It has a brilliant balance of water, carbs, protein and micronutrients, giving your body exactly what it needs when it has worked hard, kickstarting the recovery process.

What about eating for strength training? We know that we need to be getting enough protein in our diets for muscle repair and strength gains but did you know that almonds are high in protein and fibre and are a great way to boost protein intake between meals? Much better than a cereal bar or similar! 

Let me know how you are getting on with your strength training and any tips you have for eating well to support your training? 

Caroline x 

Want to live longer and live better? Strength train! 

We know that exercising regularly improves your health and wellbeing, reduces the risk of certain diseases and generally helps with living a longer and healthier lifestyle. When many of us think of “exercise” we think walking, running, cycling and often the value of strength training is overlooked, especially when it comes to living a long and healthy life!

Did you know that once you reach your 50s strength and resistance training is critical to maintaining the muscle mass needed to perform day to day tasks effectively? The average person will lose approximately one quarter of their muscle strength between 30 and 70 years of age, whilst there is a 50% reduction by the time we are 90!  A Harvard Medical School professor states “Just doing aerobic exercise is not enough, unless you are doing strength training you will become weaker and less functional”. So use it or lose it when it comes to muscle mass and strength!

It’s not only about your muscles, bones and body its all about your mind too. Did you know that research has shown that stronger muscles have been linked to a lower risk of Alzheimer’s – the benefits for the mind really do extend beyond that of improved sleep and a better mood – you can read more here.

So how much strength training do we actually need to do to see benefits? 

It takes as little as 15 to 20 minutes 3-4 times per week to start seeing the results. You don’t need to be lifting huge heavy weights either! You just need a well rounded programme, with exercises completed with good form and a good measure of consistency to experience noticeable gains in strength within 4-8 weeks. 

With this in mind I launched my summer express series which is the perfect way to either get started and begin your strength training journey or to take the progress you have made on holiday with you. They require little to no equipment – a resistance band and some water bottles will do just fine and you can do each as a standalone workout or cluster them together for a longer, more challenging session, it’s up to you! 

But don’t just take my word for it, here’s what one of my members had to say this week: “Morning, bit short on time today so did the 1st 15 min express …loved it!!  Spent 8 mins in the highest heart rate band!!  Normally take all my kit on holiday in this country and going to Florida for a week in October – was feeling especially anxious about keeping consistent while away – but now I’ll take you with 15 mins express on my iPad and my bands 👍😄, thank you, such a great idea for the summer x”

Caroline’s Circuits is designed specifically for training for life – functional training (more on that here), to fit into your daily routine without the need for expensive gym fees, or pricey equipment. With 4 live classes a week and a huge on-demand library there is so much to choose from. 

Find out more here.

As always, any questions please do get in touch!

Caroline x

So summer is coming and it’s not always easy to keep up with the same workout routine you have at home, and let’s be honest, you might not want to. You might want to relax and enjoy some family time and enjoy your holiday but you might also want to make sure you don’t lose the progress you have made and to maintain that fitness for when you get back. I have the answer – pack these two items on your holiday and you can craft some brilliant summer workouts without worrying about finding a gym or stressing about weights! Cue the TRX and a resistance band! 

Two pieces of light weight, easy to pack equipment that can produce a killer workout anywhere! First up the TRX – developed by a US Navy seal, this suspension trainer gives you a mobile gym and the ability to target every muscle. My top tip – anchor your TRX to something that isn’t going to move for example a closed door or a tree if you fancy the outdoors workout! Perfect for both strength and cardio and also ticking the boxes for flexibility, coordination and balance. I love them! Take a look at my IG post here for some fab TRX exercises you can do anywhere in the world… 

Now let’s talk resistance bands – these are small (and lightweight to pack) but mighty tools in your workout kit. Much like the TRX you can use these to work every muscle group. They can even be a better option than dumbbells for many! Resistance bands use something called oppositional force so the more you pull on the band the heavier it feels, this challenges you to maintain speed and power to execute a movement throughout the full range of motion. It is great because you can vary the intensity of a workout by just changing the band to an easier or harder strength. You can get longer and shorter, easier and harder bands and if you have a couple of each you can build a great workout to cover the whole body. Take a look at my IG post here for some band inspiration! 

And finally let’s not forget bodyweight workouts! The easiest of all for travel! There are some fabulous short sharp HIIT workouts which really pack a cardio punch with bodyweight alone. I have included a free 20 min bodyweight HIIT class on my website as well as a whole series of Express 15 minute workouts – take a look the next time you are on holiday. I like to get them done before it gets too hot and before everyone is awake and find it such a mood booster to have included some movement into my day. Just remember to hydrate, hydrate, hydrate and apply SPF!

As always, any questions please do get in touch.

Caroline x

With Summer on the horizon this week’s blog is all about working out safely in the heat! Just a few common sense tips and tricks if you are going abroad this summer (or indeed if the weather is hot at home!)

1. This is not a time for PBs – keep your sessions short and sharp as exercising in the heat puts extra strain on your body
2. Work out early in the morning or late in the day when its cooler
3. Hydrate, hydrate, hydrate!
4. Don’t forget your SPF – ALWAYS
5. Try and do short interval based workouts or circuits as apposed to long runs
6. Still make time to warm up and cool down even when its tempting to just stop!
7. Wear light breathable fabrics

So keep your sessions short and sharp – my workouts are just 30 minutes on my platform so easy to fit in PLUS launching tomorrow (1st June) is the summer express series – a series of 5 workouts which are just 15 minutes long for you to take on holiday this summer. They are perfect for summer hols – just 15 mins! And you can put them together for a longer circuit. I know these are the sessions I will be fitting in 100%.

Want to know more about my classes? Mondays are a full body sculpt class, a workout focusing on all the muscle groups. A strength-based class where you have the option of using weights or exercising without equipment. Tuesdays are our arms and abs day. Wednesdays are focussed on the lower body – time to challenge those legs and glutes, using resistance bands if you have them but equally all the classes can be done without equipment. Fridays are strength HIIT – a perfect combo of strength and cardio. Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

So enough about the platform, let’s talk about the why! Why strength work, why weights and why 30 minutes?

Strength training is both physically and mentally beneficial. As we get older our muscle mass decreases but this can be reversed by strength training. Strength training increases bone density so reduces the risk of fractures and osteoporosis. It helps to build our strength to perform everyday activities with greater ease and prevent unnecessary injuries. Best of all it enhances our mood by boosting our metabolism and stabilising our weight. By toning and conditioning your legs as your core becomes stronger will in turn lead to better posture and leave you less susceptible to lower back injury. It sounds like a no brainer to me! Best of all you can achieve all of this in just three 30 minutes sessions per week with minimal equipment from your living room or garden. So kiss goodbye to gym commutes and expensive fees and say hello to a new you!

Intrigued to know more or have a go? Try a class for free 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

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