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Optimising sleep is essential for overall health and well-being. I for one notice a huge difference on the days when I haven’t had a good night’s sleep the night before. There are certain things that I’m aware of that dramatically improve my sleep quality and I wanted to share these with you as well as find out what works for you at your end! I don’t always stick to these but I’m really trying to make them a priority going forward. So here are just a few of my top tips:

1. Maintain a consistent sleep schedule: go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body’s internal clock.

2. Create a relaxing bedtime routine: I try to establish calming pre-sleep rituals, such as reading a book, taking a warm bath, or completing a skin care routine. I also swear by a lavender pillow spray – so good!

3. Create a comfortable sleep environment: ensure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, as well as a cool, dark, and quiet environment. Consider blackout curtains or white noise machines if needed. I also find the room temperature to be a major game changer – I hate being cold but then at the same time a stuffy hot room is a no no and I like to have fresh air. For those suffering with hot flushes this is a key consideration too.

4. Limit exposure to screens Before Bed: this is way easier said than done and I am definitely not the best at this but it really does make a difference. Reduce exposure to electronic devices like smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin.

5. Control light exposure: get exposure to natural light during the day, especially in the morning. In the evening, dim the lights to signal to your body that it’s time to wind down – get those candles out!

6. Be mindful of what you eat and drink: avoid heavy meals, caffeine and alcohol close to bedtime. These can disrupt sleep or make it harder to fall asleep.

7. Exercise regularly: a no brainer for me – this one doesn’t usually fall by the wayside! Engage in regular physical activity, but try to finish your workout a few hours before bedtime. Regular exercise can promote better sleep but intense activity too close to bedtime may have the opposite effect.

8. Manage stress: Trying to reduce stressors in your life will make a massive difference to your sleep quality – anxiety and stress being even more prevalent during perimenopause/the menopause years. Tackle those stressors head on or work out your best way to manage them – for me I find a dog walk and yoga particularly helpful here as well as writing things down or talking them through with a friend. 

9. Limit liquid intake before bed: reduce the consumption of liquids, especially caffeine and alcohol, in the hours leading up to bedtime to minimise disruptions from bathroom visits.

10. Eliminate artificial light from your bedroom: get rid of that digital alarm clock with flashing numbers, remove bright lights and make it a calm, cosy zone to help you drift off.

It’s important to note that individual sleep needs vary, so it may take some experimentation to find the strategies that work best for you. Consistently practicing good sleep routines can contribute to better sleep quality over time. And when you sleep better everything improves from the food choices you make, to your exercise habits, general mood, focus etc.

What are your top tips for better sleep?

As always, any questions please do get in touch.

Caroline x

For many when you think of the 80/20 principle you think weight loss with the thought that 80% of your weight loss comes from diet and 20% from exercise. However there’s a bit more to it and actually it all relates to the Pareto Principle, read on!

The 80/20 rule, also known as the Pareto Principle, is a concept that suggests that in many situations, roughly 80% of the effects come from 20% of the causes. This principle is named after the Italian economist Vilfredo Pareto, who observed in the early 20th century that approximately 80% of the land in Italy was owned by 20% of the population. The 80/20 Rule is a generalisation that has been applied to various fields, and it is not necessarily a rigid mathematical law. In the context of exercise and fitness, the 80/20 rule can be applied in various ways:

• Nutrition and Diet: Approximately 80% of your fitness results may come from 20% of your dietary choices. Focusing on key nutritional factors, such as consuming whole foods, maintaining proper portion sizes, and staying hydrated, can have a significant impact on your overall health and fitness.

• Workout and Exercise type: It is often observed that a substantial portion of the benefits derived from exercise comes from a smaller set of exercises or activities. For example, in resistance training, a few compound exercises like squats, deadlifts, and bench presses may contribute significantly to overall strength and muscle development. Focusing on these key exercises can provide a more efficient workout compared to spreading efforts across numerous exercises.

• Muscle Development: The principle might be applied to muscle development, suggesting that a significant portion of muscle gains may come from targeting specific muscle groups or movements. Prioritising exercises that engage multiple muscle groups simultaneously can be more effective in building overall strength and size.

• Workout Intensity: 80% of your progress can come from 20% of your most intense and effective exercises. High-intensity workouts, featuring compound movements like squats and deadlifts, often yield substantial results compared to less intense exercises.

• Cardiovascular Fitness: In cardiovascular exercise, such as running or cycling, the principle might imply that the majority of cardiovascular benefits come from a fraction of the workout duration. High-intensity interval training (HIIT) is one example where short bursts of intense effort can provide cardiovascular benefits similar to or greater than longer, steady-state exercise.

• Recovery and Rest: 80% of your progress might come from 20% of your focus on recovery. Proper rest, sleep, and active recovery play a significant role in allowing your body to repair and grow stronger after workouts.

• Time Efficiency: When considering time spent exercising, the Pareto Principle may suggest that a smaller percentage of your workout time contributes significantly to overall fitness. This can be used to argue for more focused and efficient workouts, emphasising quality over quantity.

• Goal Setting: Focusing on the most important fitness goals can lead to the majority of your desired outcomes. For instance, prioritising strength training if your primary goal is to build lean muscle.

It’s important to note that the percentages in the 80/20 rule are not rigid and can vary. The principle is more of a guideline to emphasise the idea that a disproportionate amount of your results often comes from a small, focused effort. Individual responses to exercise and fitness strategies can vary, so it’s crucial to find what works best for your unique body and goals.

The phrase “you can’t outrun a bad diet” emphasises the significant impact of dietary choices on overall health and fitness. While exercise is crucial for maintaining good physical and mental health and can contribute to weight management, you cannot compensate for a poor diet solely through physical activity. Here are a few reasons why diet plays a crucial role:

1. Caloric Imbalance: Weight management is fundamentally about balancing the number of calories consumed with the number of calories expended. If you consume more calories than your body needs, you will gain weight, regardless of how much you exercise.

2. Nutrient Quality: A nutritious diet provides essential vitamins, minerals, and other nutrients necessary for overall health. Exercise cannot compensate for a lack of essential nutrients or the harmful effects of an imbalanced diet.

3. Metabolic Rate: While exercise can boost metabolism temporarily, the majority of your daily energy expenditure comes from your basal metabolic rate (BMR), which is the energy your body needs at rest. Diet has a more significant impact on your BMR than exercise.

4. Energy Efficiency: The human body is efficient at storing excess energy as fat. Consuming high-calorie, low-nutrient foods can lead to weight gain, and it’s much easier to consume excess calories than to burn them off through exercise.

5. Hunger and Appetite Regulation: Certain foods can influence hunger and satiety hormones. A diet high in processed foods and added sugars may disrupt the body’s natural appetite regulation mechanisms, making it more challenging to control calorie intake.

6. Overall Well-being: Diet not only affects physical health but also mental well-being. Nutrient-rich foods support cognitive function, mood, and overall mental health. A poor diet can contribute to fatigue, lethargy, and other negative mental health outcomes.

In summary, while exercise is crucial for overall health and can aid in weight management, a balanced and nutritious diet is equally, if not more, important. Combining a healthy diet with regular physical activity leads to the best results for maintaining a healthy weight and promoting overall well-being. I am not suggesting for a second that we should start calorie counting or restricting/removing certain foods from our diets entirely! What I am saying is that we should be focussing on having a healthy, balanced diet with adequate protein intake and fruit and veg to support our bodies to fuel them through the day and the exercise we are asking them to do. With the combination of a healthy, balanced diet and a consistent exercise regime you will see results, feel fantastic both mentally and physically and reap the rewards long term.

As always any questions please get in touch.

Caroline x

Protein is essential for women in midlife for several important reasons. As we age our nutritional needs change and protein becomes particularly crucial for various aspects of health. Here are some of the reasons why protein is particularly important for women in this age bracket:

Muscle Mass and Strength: Ageing is associated with a natural decline in muscle mass and strength, known as sarcopenia. Protein plays a crucial role in supporting muscle protein synthesis, helping to maintain and build lean muscle mass. This is important for overall strength, mobility, and metabolic health. You can read more about that here.

Bone Health: Protein is not only important for muscles but also for bone health. Collagen, a protein found in bones, tendons, and ligaments, contributes to the structure and integrity of bones. Maintaining adequate protein intake can help support bone density and reduce the risk of osteoporosis. We know that bone density decreases naturally as we age and especially post menopause unless we work hard to combat it with protein intake and strength training.

Metabolism and Weight Management: Protein has a higher thermic effect compared to fats and carbohydrates. This means that the body expends more energy (calories) to digest and metabolise protein. Including sufficient protein in the diet can support weight management and the maintenance of a healthy body composition.

Hormonal Health: Adequate protein intake is important for hormonal balance. Hormones play a significant role in various physiological processes, including metabolism, mood, and energy regulation. Protein is necessary for the synthesis of hormones and enzymes that help maintain hormonal balance. Especially key at this time of life when the balance of hormones change.

Blood Sugar Regulation: Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates. This can be beneficial for managing insulin sensitivity and reducing the risk of type 2 diabetes, which becomes more prevalent as we age.

Satiety and Appetite Control: Protein-rich foods are often more satiating, helping us feel fuller and satisfied for longer. 

Immune Function: Protein is essential for the proper functioning of the immune system. It plays a role in the production of antibodies, enzymes, and immune system cells, helping the body defend against infections and illnesses.

Tissue Repair: Adequate protein intake is crucial for tissue repair. As we age, maintaining the integrity of tissues and supporting the body’s ability to recover from training and any injuries is increasingly important.

To meet our protein needs, women in midlife should include a variety of protein sources in their diet, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and plant-based protein sources. The recommended daily protein intake can vary based on factors such as activity level, overall health, and individual goals but take a look here to see exactly how much you need.

Are you getting enough protein in your diet?

Caroline x

The important thing here is that you are working on your own journey and the time it takes to see and feel results from exercise can vary widely from person to person, depending on several factors: your fitness level, the type of exercise you’re doing, the intensity of your workouts and of course your overall health and diet. 

Here are some general guidelines:

1. Immediate Effects

• The feel-good factor: You may experience an immediate mood boost and increased energy levels after a workout. This is due to the release of endorphins, often referred to as “feel-good” hormones.

2. Short-Term Effects (a few weeks): 

• Increased energy: You might notice increased energy levels and improved sleep patterns within a few weeks.
• Improved mood and mental clarity: Regular exercise has been linked to better mood and cognitive function, and you may start to notice these benefits relatively quickly.

3. Mid-Term Effects (4-8 weeks):

• Strength improvements: If your workout includes strength training, you may begin to see improvements in muscle strength and endurance.
• Weight loss or body composition changes: Depending on your exercise routine, goals and dietary habits, you may start to see changes in body composition, such as reduced fat and increased muscle mass.

4. Long-Term Effects (3-6 months and beyond):

• Visible changes: Significant changes in body composition, muscle tone, and overall fitness may become more noticeable.
• Cardiovascular improvements: You may experience improvements in cardiovascular health, including increased endurance and a lower resting heart rate.
• Flexibility and mobility: Regular exercise can enhance flexibility and joint mobility over time.

It’s important to note that individual responses to exercise can vary, and consistency is key. The frequency, intensity, and type of exercise all play crucial roles in determining how quickly you’ll see and feel results. MOST IMPORTANTLY  factors like nutrition, sleep and overall lifestyle choices contribute hugely to the overall impact of exercise on your well-being and how quickly you will see results. You cannot outrun a bad diet so ensure your nutrition is on point alongside your exercise.

Are you looking for a new fitness platform? 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

Lots of people ask me what my top tips are to stay active and in a fitness routine when on holiday. Your workouts when you’re away may change to those at home –  after all, holidays are holidays! But I know it’s true for me and many others that staying active and moving your body whilst on holiday definitely makes a difference to how you feel – both mentally and physically. It may be challenging to fit in a workout but here are some of my tips:

1. Plan Ahead: Schedule your workouts in advance, just like you would any other activity during your holiday. Knowing when and where you’ll exercise can make it easier to stick to your plan. Earlier in the day is always best on holiday before the activities begin and it gets too hot! Wear breathable fabrics and remember to hydrate!

2. Short, intense Workouts: Consider high-intensity interval training (HIIT) . Even a 10 or 15 minute blast pre breakfast! These can be effective and time-efficient, making it easier to squeeze in some exercise during a busy day. And you will feel so energised for it.

3. Bodyweight Exercises: You don’t always need a gym or equipment. Bodyweight exercises like squats, lunges, push-ups, and planks can be done anywhere, in your hotel room or on the beach. Put them into a circuit and set your phone timer!

4. Use Your Surroundings: Take advantage of your holiday destination. If you’re near a beach, go for a run, power walk, swim or try some beach workouts. Explore the area by walking or biking instead of using cars, taxis etc.

5. Active Excursions: Choose active excursions or activities. Snorkelling, hiking, cycling, or even walking tours can be enjoyable ways to stay active while exploring your holiday destination. Or tennis before it gets too hot in the day. Yoga can be a wonderful way to start and end your day too.

6. Pack Exercise Gear: Pack lightweight exercise equipment like resistance bands or a TRX. These items take up little space in your luggage and can add variety to your workouts. Don’t forget your trainers!

7. Use Hotel Facilities: If your accommodation has a gym or pool, make use of those facilities. 

8. Make it fun: remember you are on holiday so make sure you are having time to relax too! Maybe play a sport with another family member or friend. Pick something that you will enjoy so it doesn’t feel like exercising. Why not try paddle boarding or go for that sea swim? 

9. Flexible Routine: Be flexible with your workout routine. If you can’t stick to your usual routine, don’t stress. Adjust your expectations and focus on staying active in a way that fits your holiday schedule.

Remember that staying active during holidays is not just about structured workouts; it’s also about incorporating movement into your day and enjoying the experience. Listen to your body, have fun, and find ways to make physical activity an enjoyable part of your holiday routine.

Knowing when to increase your weights in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus. Here are some signs that might indicate that its time to adjust your weights:

1. Current Weights Feel Too Easy – If you find that you can complete your sets and repetitions with ease, and it doesn’t feel challenging anymore, it’s likely time to increase the weight. Your muscles need a sufficient stimulus to grow and adapt – take a look at the blog on how to build lean muscle here.
2. Consistently Meeting Repetition Targets – If you consistently meet or exceed your target repetitions without much effort, it may be an indication that your current weights are not providing enough resistance. Consider increasing the weight to maintain a challenging workout.
3. Lack of Muscle Soreness – Now this is an interesting one… While muscle soreness is NOT the only indicator of an effective workout, if you’re no longer experiencing any soreness after your sessions, it could mean that your muscles have adapted to your current routine. Gradually increasing the weights can help reintroduce that stimulus. You shouldn’t be in constant pain post-exercise by any means but knowing the difference between a challenging workout which causes muscle fatigue and an easy one which doesn’t is key!
4. Stalled Progress – If you’ve noticed a plateau in your strength or muscle-building progress, changing up your weights can be beneficial. Your body adapts to the stress placed on it, so introducing new challenges is essential for continued improvement.
5. Changes in Goals – If your fitness goals have evolved, for example, from endurance to strength, or from general fitness to hypertrophy (muscle growth), you may need to adjust your weights accordingly. Different goals often require different resistance levels.
6. Injury Recovery – If you’re returning to exercise after an injury or a break, it’s advisable to start with lighter weights and gradually increase them as your strength and fitness levels improve. Listen to your body and progress at a pace that allows for proper recovery.
7. Periodisation – Some training programmes incorporate periodisation, which involves planned changes in intensity and volume over time. This may include phases of lighter weights and higher reps followed by phases of heavier weights and lower reps. 
8. Remember in addition to the point above that not every workout is about going heavy/heavier! There are lots of exercises which are about endurance, time under tension without it involving a heavier weight so be guided by the program you are following. 

Remember, it’s crucial to make gradual adjustments to avoid overloading your muscles and risking injury – if in doubt start light and build up gradually. Aim for a progression that challenges you but allows you to maintain proper form and control during exercises. Always listen to your body and be mindful of how it responds to changes in your workout routine.

As always any questions, get in touch!

Caroline x

With the London Marathon just around the corner it is most certainly running season but how many runners are including strength training in their training plans? Strength training can significantly benefit your running performance by providing a range of physiological and biomechanical advantages. Here are some reasons why incorporating strength training into your routine can help with running:

Improved Muscle Strength: Strength training targets specific muscle groups, including the core, quadriceps, hamstrings, and glutes. Strengthening these muscles can enhance your ability to generate force and power while running.

Increased Running Economy: Strength training improves the efficiency of your movements, which translates into a better running economy. This means you use less energy to maintain a given pace, allowing you to run longer distances more comfortably.

Injury Prevention: Strength training helps to address muscular imbalances and weaknesses, reducing the risk of injuries. Strengthening the muscles around joints provides better support and stability, minimising the impact on joints during running.

Enhanced Power and Speed: Power generated from stronger muscles can contribute to a more explosive push-off during each stride. This can result in improved running speed and performance.

Better Running Form: Strength training, especially exercises targeting the core and lower body, can help improve overall posture and running form. Maintaining proper form is crucial for efficiency and injury prevention.

Increased Endurance: Building muscular endurance through strength training can help delay the onset of fatigue during a run. This is especially beneficial for long-distance runners.

Improved Joint Health: Strengthening muscles helps to stabilise joints and absorb impact more effectively, reducing the strain on joints such as the knees and ankles during running.

Enhanced Coordination and Balance: Strength training exercises often involve multi-joint movements called compound exercises, which can improve coordination and balance. This is valuable for maintaining stability and control while running, especially on uneven surfaces.

Specificity in Training: Tailoring strength training exercises to mimic running movements can enhance the neuromuscular adaptations specific to running. This specificity can lead to more effective and targeted improvements in running performance.

Incorporating strength training alongside your running routine is essential. Focus on compound exercises that engage multiple muscle groups, such as squats, lunges, deadlifts, and core exercises. It’s important that the strength training plan complements your running goals and takes into account your individual fitness level and needs but when the two are paired the results speak for themselves! 

Are you a runner? 

Caroline x 

The weather is getting warmer, the days are longer, it is time to make the most of the fresh air and get outside. Whether it’s for a walk with the dog, a hike in nature or taking your mat outside to do a workout, any outdoor activity can have numerous mental and physical benefits. Many of you know that my daily non-negotiable is my dog walk – i just love it and always feel like I have a clearer head, brighter ideas and am ready to get on with the day afterwards! Here are some of my favourite benefits to the great outdoors:

Physical Benefits:

Increased Vitamin D Production:

Exposure to sunlight stimulates the production of vitamin D in the skin. Vitamin D is essential for maintaining healthy bones, supporting the immune system and promoting overall well-being.

Improved Sleep:

Exposure to natural light, especially during the day, can help regulate the body’s circadian rhythm, which may contribute to better sleep quality. Natural light exposure can also help regulate melatonin production, a hormone associated with sleep.

Enhanced Physical Activity:

Being outdoors often involves physical activities such as walking, running, hiking, or cycling. Regular physical activity is associated with numerous health benefits, including improved cardiovascular health, weight management and reduced risk of chronic diseases.

Better Air Quality:

In many cases, outdoor air is fresher than indoor air. Being in nature allows you to breathe in cleaner air, which can positively impact respiratory health and overall well-being.

Reduced Stress Levels:

Spending time outdoors has been linked to lower cortisol levels, the hormone associated with stress. Natural environments provide a sense of tranquillity and can help reduce the physiological and psychological effects of stress.

Boosted Immune System:

Some studies suggest that spending time in nature may have a positive impact on the immune system. Fresh air, sunlight, and exposure to natural elements can contribute to a stronger immune response.

Mental Benefits:

Stress Reduction:

Nature has a calming effect on the mind. Spending time outdoors has been shown to reduce stress levels, alleviate symptoms of anxiety, and improve mood.

Improved Concentration and Focus:

Exposure to nature has been associated with enhanced cognitive function, including improved concentration and attention. This is sometimes referred to as the “restorative effect” of nature on mental fatigue.

Enhanced Creativity:

Time spent in natural surroundings has been linked to increased creativity and problem-solving skills. Nature can provide a peaceful and inspiring environment that fosters creative thinking.

Elevated Mood:

Outdoor activities, especially those in green spaces, have been linked to improved mood and decreased symptoms of depression. The connection with nature can have a positive impact on emotional well-being.

Increased Happiness:

Being in nature is often associated with feelings of happiness and contentment. The sense of release and relaxation you often feel when outdoors in nature can contribute to an overall positive outlook on life.

Overall, incorporating outdoor activities into your routine can have a holistic impact on both your physical and mental well-being. Whether it’s a short walk in the park or a more extended outdoor adventure, spending time in nature is a valuable aspect of a healthy lifestyle.

What’s your favourite outdoor activity? 

Caroline x

This is a question I get asked all the time… which is better – strength or cardio? Before we get into the answer, when I say cardio I mean running, walking, cycling, swimming, hiking etc and strength training I am referring to resistance training weights, bands, circuit training etc – basically anything that means you are working against resistance to build strength. The answer to the strength vs cardio question also depends on your goals. 

The choice between strength training and cardio training depends on your fitness goals and overall health objectives. Both types of exercise offer unique benefits, and ideally, a well-rounded fitness routine would incorporate elements of both. Here’s a breakdown of the benefits of each:

Strength Training

• Muscle Building: Strength training is effective for building and toning muscles. It helps increase lean muscle mass, which can boost your metabolism and aid in weight management.
• Bone Health: Resistance training can improve bone density, reducing the risk of osteoporosis.
• Functional Strength: It enhances overall physical strength, making daily activities easier and reducing the risk of injuries.
• Metabolic Benefits: Strength training can contribute to improved insulin sensitivity and better management of blood sugar levels.
• Body Composition: Strength training builds lean muscle mass which is often a goal when embarking on an exercise programme. To build lean muscle you need to work the muscle under resistance which is exactly what strength training does.
• Joint Health and Injury Prevention: Strengthening muscles around joints provides added support, reducing the risk of injuries and promoting joint health. 

Cardiovascular Training

• Heart Health: Cardio exercises, like running, cycling, and swimming, improve cardiovascular health by enhancing heart and lung function.
• Weight Loss: Cardio workouts are effective for burning calories and can contribute to weight loss or weight maintenance.
• Stress Reduction: Cardiovascular exercise releases endorphins, which can help reduce stress and improve mood.
• Endurance: There is no denying that regular cardio training improves endurance and stamina, allowing you to engage in sustained physical activities for longer periods. There is no supplement for running if you’re training for a marathon!

In many cases, a balanced fitness routine that includes both strength and cardio training is ideal. This approach provides comprehensive health benefits, including improved cardiovascular health, muscle strength, flexibility, and overall fitness. The specific ratio of strength to cardio training can vary based on individual goals, fitness levels, and preferences. 

Additionally, it’s essential to listen to your body and gradually progress in intensity to avoid overtraining and reduce the risk of injuries.

So what is my verdict, strength or cardio…. you might have guessed it but it is STRENGTH!! It is better for fat loss and building lean muscle but cardio shouldn’t be ignored, it has some great benefits and the two work very well in tandem! My advice (if you’re looking to tone up, build some lean muscle and improve your fitness) is to try doing a variety of both – 3-4 strength sessions per week alongside a couple of cardio workouts is ideal (of course with some mobility and stretching too if you can). It is also important to remember the nutrition side of things if you want to see results, maintaining a healthy, balanced diet with plenty of fresh fruit and veg and protein as well as complex carbs will tick the boxes for hitting those goals you have set! And always always take one if not two rest days.

As always, any questions please do get in touch. 

Caroline x