Are you wondering where you will find the time this week to fit a workout into the Christmas shopping, turkey collecting, house decorating madness? Don’t panic – I have got you covered with a speedy 10 minute Christmas HIIT!

This is a great one as you don’t need any equipment and you can take it literally anywhere – even the garden (if you’re feeling brave) – minimal space needed! So, if you’re beginner level go for 10 reps of each, intermediate try 15 and if you’re really wanting to feel the burn go for 20!

7 exercises, 3 rounds – let me know how you get on! If you want any guidance on how to do the exercises, check out my Instagram post on it here.

1. Squats – remember to keep the core engaged, chest proud and weight in the heels.
2. Drop squats – strong core, strong legs and squeeze those glutes.
3. Mountain climbers – don’t forget to engage with the arms and core to prevent the body swinging from side to side.
4. Skaters – make sure you execute each rep fully and focus on that core and balance.
5. Jacks – get the heart rate up!
6. Forward lunges – drive through the front heel, keep the upper body upright and tall and keep that core engaged.
7. Plank taps – focus on not letting your body move from side to side as you do these, lift through the quads and engage your core!

And for anyone who might have issues with knees or need to avoid high impact you can substitute the drop squats for low impact high knee marches on the spot and you can also take out the forward lunges & do plain squats (not too low) or step ups on a stair/step.

Let me know how you get on! Have a fabulous Christmas! 

If you’re looking for a regular, quick class to fit into your busy week? Here’s a little info about Caroline’s Circuits – I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 3 times a week for just 30 minutes. They focus on strength-based 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 the best results.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live) and are available worldwide. Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which 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 ideas and to find out more about me check out my Instagram or the website,

Caroline x

This week I would love to introduce you to the fabulous Lizzie King AKA Lizzie Loves Healthy – Nutritional Health Coach, Author, Business owner and Mother of three. She creates food to keep us well and I love her take on nutrition for being easy and effective.

She founded Lizzie Loves Healthy, her mega successful blog, to make eating nutrient dense food as delicious as possible for families. In 2017 she published her best-selling cookbook, Lizzie Loves Healthy Family Food. She has spent the last 10 years working with hundreds of families and companies sharing her knowledge and passion for food and nutrition, by teaching classes, holding workshops and creating recipes.

In 2020, she launched Lizzie Loves Inc. – A range of award-winning natural remedies born of her desire to keep children’s health at the optimum at all times. When she couldn’t find what she wanted, she made them herself, for everyone to be able to use and to make your children stay well.

During January we will be collaborating to bring both of our subscribers some bonus treats to get through the dark days of January. So to kick things off this week I have a few of my top picks of Lizzie’s delicious recipes for you to try. I have picked some proper winter warmers to warm you from the inside out on these very chilly winter days. 

First up is her warming chorizo, lentil, butter bean and red pepper hot pot – perfect for a weeknight supper. 

Ingredients: 

• 1 red onion, chopped
• 1 carrot, chopped
• 1 red pepper, sliced into 1 inch pieces
• 1 clove garlic, minced
• Chorizo, sliced on the diagonal in 1 inch thicknesses
• 1 tin butter beans
• 200g red lentils
• 2 tbsp tomato purée
• 500 ml chicken stock
• Oil, salt and pepper.
• Fresh parsley, stalks removed and chopped chillies and baguette to serve

Heat the oil in a large, heavy bottomed casserole dish, add the garlic, onion, carrot, red pepper and 1 tbsp of parsley stalks, on a low heat for 5 minutes until softened. Turn the heat up, add the chorizo and fry for a further 5 minutes. Add the red lentils with the butterbeans, and their water, tomato purée plus 500 ml stock, stir to combine and bring to the boil. Turn down to a gentle simmer, partly covered until lentils are cooked through, approx. 15-20 minutes, adding more water if needed. Serve with warmed baguette and butter, chilli and parsley as required.

Next I have chosen her smoky 3 bean chilli 

Such a comforting bowl that happens to have 9 of the magical fibre rich plants. Three beans for a dual protein and fibre addition which is so key in a velvety bed of slow roasted red peppers, carrots and onions with some warmth but not too much heat from the cumin and chipotle.

Serve it with some fluffy brown basmati rice, a dollop of yoghurt and fresh coriander. Make more than you need. This keeps in the fridge for up to a week and freezes really well too. And can be reimagined loaded with cheese as a filling for tortillas and wraps later in the week.

Ingredients:

• 2 tbsp olive oil
  
• 1 large Red onion
  
• 3 cloves garlic finely chopped
  
• 2 carrots
  
• 1 celery stick
  
• 1 red pepper, de-seeded and diced into ½” pieces
  
• 1 tsp sweet smoked paprika
  
• ½ tsp chipotle paste
  
• 3 tins plum tomatoes
  
• 1 tin Red Kidney Beans (or 1 Cup dried, soaked for all the beans)
  
• 1 tin Black Beans
  
• 1 tin Pinto Beans
  
• 200 ml chicken or vegetable stock
  
• Few sprigs fresh coriander
  
• Dollop of Coconut Yoghurt to garnish
  
• Fresh red chilli for those in need

In a large cast-iron pan, heat the oil on a medium heat and sauté the onion and garlic for a couple of minutes before adding the rest of the chopped vegetables. Carrots, celery and pepper should be stirred in, and the paprika and chipotle paste added as well, stirring now and again, let them soften for 10 minutes.
Tip in the tomatoes and break them up a bit with the back of your wooden spoon, adding in the stock once you’ve swirled it round the tins to get the last of the juices out.
Turn the heat up to high and bring to the boil. Once it is all bubbling, turn the heat back down to low and let it simmer gently for 45 minutes. Add in all the rinsed beans, with the coriander stalks, and bring to the boil. Season with some sea salt and black pepper to taste and let it simmer gently for 30 minutes.
Add the tomato puree and another dash of stock if it is looking dry and continue bubbling for another 30 minutes, or until lentils and beans are soft. 

Spoon into bowls either as is, or on rice, with a blob of yoghurt and a scattering of torn coriander. 

Finally, I thought you would love Lizzie’s game pie with mustard crust – a real Sunday lunch favourite.

Pastry ingredients

• 200g gluten free flour
• 1 tsp xanthan gum
• 1 tsp salt
• 1 egg yolk
• 100 butter, cubed & cold
• 1 tbsp mustard
• 3 tbsp water

Filling ingredients

• 3 Tbsp of olive oil
• 2 onions, sliced
• 2 garlic cloves, crushed
• 1 leek, thinly sliced
• 2 carrots, diced
• 2 celery sticks, thinly sliced
• 2 sprigs fresh thyme
• 250g mushrooms, sliced
• 1 small squash, peeled and in 2 cm cubes
• 250ml chicken stock
• 250ml red wine
• 3 Tbsp corn flour
• pinch salt
• pinch pepper
• 500g game, mixed or plain venison

Peel and dice the butternut squash into 2cm pieces, tip into a lined baking tray. Drizzle over some olive oil and a pinch of salt. Roast for 40 minutes at 180C. Add a slug of olive oil to a casserole dish on medium heat. Tip in the sliced onions, garlic, leeks, carrots, celery and heat for 10 minutes. Add the mushrooms and sauté, stirring for another 5 minutes. Place the game meat in a bowl with the corn flour, salt and pepper and toss with your hands to coat. Turn the heat up, and push the veg to one side. Add the meat to the casserole dish and sizzle for 3 – 5 minutes, to brown. Pour in the red wine and chicken stock. Turn heat down to low, put the lid on, and simmer for 30-60 minutes until meat feels tender to the fork. Tip in the roasted squash and stir together. Meanwhile make the pastry. Pour the flour, egg, salt, xanthan gum, mustard and cold butter into a food processor. Pulse carefully until a sandy texture. Then carefully drizzle in the water, with the motor running, until the mixture forms a ball. Wrap in cling film and place in the fridge for 30 minutes. Place the pastry between two sheets of cling film ( gf pastry can be fragile, ignore if using regular flour) and roll out evenly into required shape to top your dish. Place over the top of your casserole and pinch at the edges. Brush with some milk or egg yolk. With extra pastry you can make a deer/cookie cutter decoration on top. Bake in the oven at 170c for approx 30 minutes until a beautiful golden colour with some juices bubbling up at the edges.

Check out all of Lizzie’s fab recipes here and don’t forget to use code caroline20 if you are browsing her brilliant items in the shop! Happy cooking!

Caroline x

This is an ad for Lizzie Loves

The festive period can be a challenging time for exercise and wellbeing but remember it is also a time of year when we can indulge a little and enjoy quality time with family and friends – life is all about balance after all! So ensure you get the rest you need, enjoy the festivities and here’s a few tips to ensure you keep on track with your fitness should you need them:

1. Set small, specific, achievable goals which boost morale – now isn’t the time to take up running or train for a marathon! Commit to things you know you can achieve if you put your mind to it and plan ahead – maybe it’s a yoga class, a quick hiit session/ 3 short classes per week or getting out for a walk and some fresh air? Now that sounds much more achievable. A great idea is to go with a friend too…
2. Stay hydrated! It will help with the digestion of the rich foods, as well as improving concentration, focus and performance. Drink that water!
3. Vary your workouts – your normal routine is probably hard to follow this month so why not mix up your training too?! Try that new class, do the free trial and see what you think. We are much more likely to stick with an exercise routine that we enjoy. Keep your workouts short when you are pushed for time in the busy period and try to get them done first thing in the morning before the busy day begins..
4. On that note, set an early alarm – it sounds mad, you’re probably out later than normal some nights but getting up early, getting out for a walk and seizing the day can massively help concentration and productivity and put you in the right mindset. A Christmas Day early walk is an amazing way to start the day!
5. Don’t forget to prioritise your sleep this month! SO SO KEY. Not only will you feel more inclined to work out but you will also make better food choices, be more focussed, boost your immune system etc etc to keep you going through December!
6. Remember finally it’s all about balance this month: try to keep your diet in check with vitamins and nutrients in your meals to replenish those energy stores! But also enjoy those festive treats!

So looking for a quick class to fit into your busy week? Here’s a little info about Caroline’s Circuits – I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 3 times a week for just 30 minutes. They focus on strength-based 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 the best results.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live) and are available worldwide. Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which 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 ideas and to find out more about me check out my Instagram or the website,

Caroline x

With cold and flu season firmly upon us and the drop in temperatures making it easier for viruses to spread, it’s time to think about what we can do to boost our immune systems. Top of the list would be good sleep habits, a nutritious diet, regular exercise and a couple of key high-quality supplements. Here is my go-to winter survival guide! 

Exercise

It is well known that exercise is good for us and there are endless health benefits to being active but did you know that exercise can also help to boost immunity? So how exactly does exercise benefit your immune system? 

Exercise helps increase the number of white blood cells that deal with infections and to circulate these cells more rapidly. Exercise helps to flush the bacteria out of lungs & airways – this may reduce your chance of getting a cold, flu or other illness by 40-50%. In addition the rise in body temperature during and after exercise may prevent bacteria from growing.

Persistent inflammation is linked to multiple illnesses and exercise helps to reduce inflammation (although this is most profound when also linked to weight loss). 

Exercise helps to mitigate the age-related decline in your immune system. 

Exercise slows down the release of stress hormones – it’s been shown that stress increases the chance of illness and lowers immunity.

So, what is the best exercise for immunity? Well, the answer is a mixture. Incorporating walking, running, cycling or swimming for cardiovascular benefits combined with some higher intensity workouts such as strength, weight training and HIIT to give you the biggest immunity boost. (And always remember that overtraining impairs immunity so get that balance just right!) Going outside for a walk in the sun for just 30 minutes can really boost our VItamin D levels too – Vit D can help decrease the risk of getting a virus, improving our immune cell production. 

Sleep 

Sleep provides essential support to the immune system & must be seen as a priority – without adequate, quality sleep our bodies suffer especially our immune system.  Getting enough hours of high-quality uninterrupted sleep gives us strong innate (our immediate response to infection) and adaptive (long-term adaptive response) immunity. Research has found that during our nightly sleep some components of our immune system wake up and do their work. In the same way that sleep helps to consolidate learning and memory, it does the same for immunity – sleep reinforces the immune system’s ability to remember how to recognise and react to pathogens (infections, viruses etc.). 

Improving sleep often starts by focusing on our habits, routines, sleeping environment, and even whether we have the best mattress. Collectively, this is known as sleep hygiene, and even straightforward steps, such as having a consistent sleep schedule and avoiding using your phone before and in bed, can make it easier to get a good night’s sleep. 

If you are looking for ways to enhance your sleep and help you boost your sleep quality, I always recommend Lizzie Loves’ amazing be Sleepy sachets as well as Be Well for immunity – you can grab yours here. Use the code caroline20.

Nutrition 

A well balanced, healthy diet is key to success here. You must fuel your body correctly to fight off the infections as well as giving it all the right tools to recover after your workouts! In the winter months especially, we need to make sure we are getting adequate fruit and vegetables to get our vitamins and minerals. If you are stuck for ideas Lizzie Loves has some amazing recipes – take a look here. Given the shorter days and lacking sunlight in the UK in the winter it is recommended to supplement your diet with Vitamin D through the winter months.

Supplements

Those of you who know me will know that I am a huge advocate of turmeric shots from The Turmeric Co. Do you know about the amazing benefits of taking turmeric? It boosts energy, flights infection, supports your immune system and is a powerful antioxidant not to mention it is rich in vitamins. I take two daily shots of Turmeric Vitamin C/D from The Turmeric Co. Use my code caroline10 to shop their range – the turmeric and ginger ones are my favourite!

If you are looking for ways to enhance your sleep and help you boost your sleep quality, I always recommend Lizzie Loves’ amazing be Sleepy sachets. In addition there are the Be Well Elderberry sachets for immunity, fantastic for children too  – you can grab yours here. Use the code caroline20.

Now a bit about Caroline’s Circuits – I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 4 times a week for just 30 minutes. They focus on strength-based 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 the best results.

The workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you on demand within an hour of the session if you can’t make the live) and are available worldwide. Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which 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 ideas and to find out more about me check out my Instagram or the website,

Caroline x

This is an ad for The Turmeric Co.

So darker in the mornings/early evenings and chillier temperatures – there is definitely a turn in the seasons. However there are still things you can be doing to keep motivation levels up and remember that regular exercise will strengthen your immune system during flu/cold season.

Here are my top tips to stay on track with training and keep your energy levels high in these winter months. 

1. Hydration – just because you might not get as sweaty as in the height of summer it doesn’t mean we can neglect our hydration. Make sure you keep hydrated as our bodies use water to help maintain our core body temperature as well as improving memory, mood, focus etc. 
2. Time of day – if you’re a morning person, set that alarm, have your kit laid out the night before and avoid that snooze button! If you’re not a morning person then make sure you have your gym kit to hand to squeeze that workout into your lunch break or the minute you finish work.
3. Nutrition – yes we are less inclined to want summer salads but we can now embrace soup season. Who doesn’t love a hearty soup on these cold winter days. More on this coming to you in January so watch this space! Also regular exercise during these months where we tend to eat more comfort food will help stabilise our weight and encourage healthier food choices.
4. Getting outside is still great for the soul – ask yourself truthfully is the weather really too bad to get outside? Fresh air, even if it is cold or wet,  does wonders for our mental health and staying positive. And if the sun is shining it’s the perfect time to get a dose of Vitamin D which will help keep our immune system strong. 
5. Find a buddy – make yourself accountable by working out with a friend and suddenly it becomes much more fun than working out alone! 
6. Finally – working out from home has a much bigger draw in these cold, wet months so come and join us at Caroline’s Circuits for 3 live classes a week that you can do with minimal equipment from the comfort of your own home! No need for gym membership fees and no need to commute to the gym plus you can jump straight in your own shower afterwards!

Now a bit about Caroline’s Circuits – I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 3 times a week for just 30 minutes. They focus on strength-based 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 the best results.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live) and are available worldwide. Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which 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 ideas and to find out more about me check out my Instagram or the website,

Caroline x

Exercise at any age has amazing benefits both mentally and physically but exercise for anti-ageing – is it really a thing? Whilst I am a big believer in embracing the ageing process there are definitely many benefits to different types of exercise that can help you to feel stronger and fitter for longer and keep you healthy inside and out.

Ageing is a natural process and one we should all embrace but there are certainly some aspects to getting older that I for one would like to help my body combat. This week I will go through just some of the best exercises for anti-ageing that you can do.

Firstly, one of the best (and most cost-effective) ways to stay fit and healthy is to walk. Regular brisk walking can help to reduce the risk of heart disease, high blood pressure and diabetes not to mention the wonders a good walk can do for your mind.

Next up running – this can be a little controversial as it is relatively high impact and therefore carries a slightly higher injury risk but the benefits are huge. Running is a weight bearing so is good for bone strength (providing you aren’t at risk of osteoporosis – see more about this here).  Running is great for heart health, maintaining a healthy weight and again the mental benefits are huge. My advice here is if you are a running – keep doing it and if you’re thinking about taking up running then be sensible, build up gradually to reduce the risk of injury. If you are worried about injury risk with running or running just isn’t for you cycling and swimming are excellent cardio alternatives.

Yoga and Pilates – these are brilliant as they offer conditioning for your muscles as well as flexibility and balance work without any impact. So incorporating a yoga or Pilates session into your weekly schedule is an excellent idea and I would highly recommend.

Resistance or strength training – anyone who knows me will be well aware that I am a huge advocate of strength training and here is why. From the age of 35 both muscle mass and bone density begin to decline and we become more at risk of osteoporosis. Strength training can play a significant role in not only maintaining the condition of 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.

So what would my recommendation look like as your week’s exercise? I would recommend 3x a week of strength training workouts (just 30 minutes is perfect) alongside 2 of cardio – which can be just a brisk walk or a cycle as well as a yoga or Pilates class if you can or a good stretch session at home. Always take rest days to allow the body to refuel and recharge – this is key to success and long-term health. 

Intrigued to know more about Caroline’s Circuits? I run 3 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.

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

Getting started isn’t always the problem when it comes to health, fitness and exercise. Often we start a new programme, join a new gym or set new goals but actually sticking with it can be problematic. So how do you stay motivated and stay on track when life is busy, the weather isn’t great or you’re not really feeling like it? 

Here are my top tips on how to stay motivated, on track and keep your fitness going long term:

1. Find your why – Your reason for starting exercise has a huge impact on whether you will sustain it. Vague goals of “I want to get fit” or “I want to lose weight” won’t keep you at it long term – give yourself an achievable goal such as “I want to run 5k by Christmas” or “I want to do 3 workouts a week” You will also be much more successful at sticking with it if you can see or feel tangible, immediate benefits such as positive feelings of stress reduction, increased energy, better sleep etc. The best way to prioritise exercise and be sure it will happen is if it delivers a benefit that is truly compelling and valuable to your life. So you just need to find out what that is for you, and it might be different for everyone. 
2. Be realistic – Don’t set out with unattainable goals such as “I will workout everyday, I will eat healthily, stop drinking and run 5 times per week”, not only will you lose motivation pretty quickly when you can’t do it but you’ll risk injury and leave yourself feeling pretty rubbish. Instead try committing to three workouts per week and have 4/5 alcohol free nights per week – when you achieve this over a period of time you can then build on these goals – set yourself up for success.
3. Plan and prioritise – For many people time is precious, but so is your health. Plan your week on a Sunday, work out exactly where you can definitely fit in your exercise and stick to it. Maybe organise a plan together with a friend. Sometimes it is also helpful to have a contingency plan for if work or family life throws the schedule out of the window! 
4. Keep it short and sweet – you don’t need to exercise for hours – 30 minutes three times per week for strength work is perfect. Often, people think that they need to spend hours and hours at the gym each week to make it worthwhile – this is a myth! 
5. Work out your best time – if you’re not a morning person don’t commit to a 7am workout, if you know you flag in the evenings make sure you get it done before lunchtime. There’s no right time, just the right time for you.

I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 3 times a week for just 30 minutes. They focus on strength-based 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 the best results.

The workouts are Monday, Wednesday and Friday at 9am (they are all recorded and available to you on demand within an hour of the session if you can’t make the live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which 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 ideas and to find out a bit more about me check out my Instagram.

Caroline x

World Osteoporosis Day (tomorrow – October 20th) has the tagline “Step up for bone health” this year – how apt. Step ups are just one of the exercises I advocate to help boost bone health, but how does it all work? Osteoporosis affects one in three women aged 50 plus. Osteoporosis causes bones to become brittle and weak so that they are prone to breakages, these fractures can be a major cause of pain and have a horrendous impact on daily life. But the great news is that there are things that we can do to help combat the drop in bone density which causes osteoporosis. 

First up – exercise. Strength training specifically is so important as we age. Our bone density naturally reduces as we get older from the age of 35+ (and especially post menopause with the decrease in oestrogen) along with muscle mass which is where the increased fracture risk comes in. Strength training (with weights, bands or body weight)  helps to build more bone tissue and stimulates our bone cells to produce bone resulting in stronger and denser bones. The loading we put our bones under during strength training enhances this effect when compared to non-weight bearing activities. Just 30 minutes 3 times per week of exercise has been shown to enhance brown cell growth and subsequently bone density. 

So how do we go about these exercises? As a strength training coach, I focus on devising workouts which really focus on building bone strength both using weights and without.  Examples of strength training with just bodyweight would be hill/stair walking, skipping, dancing and jogging, where the impact of movement can have bone strengthening benefits.  If you already suffer with weak bones or osteoporosis, you need to be careful of any high impact moves or sudden twists in the spine, so do consult your doctor regarding the correct exercise programme for you before getting started.

If you have weights or bands then incorporate these into your workouts to add extra resistance – for example weighted squats or lunges would be ideal. Press ups and planks also are great exercises with just bodyweight.

As well as being vitally important to our bone health, resistance training also helps us to build our muscle mass (and no we aren’t talking about bulking up here), helping with our overall balance, reducing the risk of falls and injury but also giving us a huge mood boost along the way!  It also helps with weight management, improves our sleep and our health…. the list is endless!

Secondly is nutrition – having a balanced, healthy diet is vital but particularly calcium, vitamin D and protein which are key to bone health. Also avoid smoking which will have an adverse effect on your bones.

If you think you are at risk of osteopenia you can have a bone scan which will show you exactly the current health of your bones if you are concerned. 

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