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There are many things that spring to mind when Christmas is mentioned – family, friends, food, festivities. Yes, it can be an indulgent time of year and many people find that exercise isn’t top of the priority list and that is definitely ok. In fact, why not take a look at your fitness/life balance and make a conscious decision to give yourself a break. Now you don’t have to go cold turkey but a week or two of reduced exercise isn’t going to break your fitness gains and it might just set you up for a great start to a refreshed 2024. Read on to find out the importance of taking a break at this time of year. 

We have all heard of work/life balance but how many of you have thought about your fitness/life balance? Your exercise and your fitness are a lifelong habit and a lifestyle you have chosen which is amazing. That said, it is equally important that it doesn’t overly impact time with family and friends, that it doesn’t diminish our enjoyment of events and doesn’t impair our ability to relax. A healthy and balanced mindset is what we aim for here, we can certainly appreciate that a good diet and regular exercise are vital for our long-term mental and physical health, but also realise that taking a break and indulging has its own set of benefits as well, and Christmas is a prime time for this. 

If you saw my recent blog on rest days then you will be fully aware of just how important it is to have days to let your body recover from previous workouts. If you plan some rest days around Christmas (and allow a few more than normal) you can relax and make the most of this time. In terms of mental benefits, a break from exercise around Christmas can be an excellent decision for your well-being and overall state of mind. This gives you time to enjoy yourself and make the most of the break without worrying about when and how you’ll next workout. You don’t have to go cold turkey, of course. You could switch up a heavy weights session for an express workout, a full body stretch or yoga. Another great way to get moving during Christmas is to go on long walks with the family. Dancing counts, too! 

Christmas is known to be stressful though & we must remember that exercise def helps with that. If time allows and it isn’t adding an extra pressure to the to do list then then a short sharp sweaty workout could make all the difference. Why not rope in the rest of the family and all have a go together for 15 minutes? 

My one key take-away from all of this is that If you feel like you need a rest this Christmas, take it. The most important thing is that you find a balance that works for you and allows you to enjoy Christmas.. You might just find you come back with added motivation for January following a lovely festive break and your body will be ready and recharged.

The short winter darker days with cold winds and rain certainly test the motivational levels and make it much more challenging to step outside and do the exercise. I have compiled my top tips for making it through the winter months and emerging into spring with your fitness intact! 

Whilst I love training outside on sunny, crisp, cold winter mornings (my TRX always is my go to if I’m outside at the mo) I equally enjoy a weights workout from the comfort of my living room without braving the elements! Whichever you go for there are a few things you can do to make winter training successful:

First up, the warm up – anyone who does my classes will know I never start a workout without a thorough warm up. This is even more important when the outside temperatures are in the single digits or minus figures. The body takes longer to warm up in winter so it is vital to invest time in warming the muscles, joints, tendons and ligaments up before getting stuck into the main part of your session. The same goes for the cool down. Gradually bring your body back to its pre-exercise state. These two combined will greatly reduce your risk of injury and muscle soreness to allow you to keep training consistently throughout winter.

Try to get those sessions in first thing if you can – I understand that this might not be possible for everyone but with a long to-do list at this time of year there are more chances you will get your workout in! Also if you are training outside this is not only the warmest part of the day but the sun is positioned optimally to give you an extra vitamin D dose.

Keep an eye on your breathing. The colder the air, the greater the stimulus to the bronchi, lungs and mucous membranes. The cold forces the bronchial tubes to narrow, while also reduces the capacity of mucous membranes to stay moist. You may notice a burning or irritation of the throat when you inhale cold air. You can adjust your breathing to mitigate this by inhaling through the nose and exhaling through the mouth. Breathing like this gives air a longer route to the lungs and so more time to be moistened and heated through the nasal mucosa and mouth.  The air that passes through the mouth is moistened and heated during exhalation, enabling efficient breathing through this channel when necessary. 

Hydration – this might sound a bit mad when you think you might not be getting as sweaty but it is vital to keep on top of your hydration in winter. Remember you will still be sweating and losing water through breathing in colder weather as well so you need to keep taking fluids on board. 

Nutrition – you must make sure you are getting enough protein, vitamins, minerals and energy from your diet. Make sure you are having enough fruit and veg over winter and focus on cooking those winter warmers. Many winter meals lend themselves to big batch cooking which is not only cost effective but also will save you time down the line. So get planning and batch cooking!

Clothing. Dress dry, not just warm. Getting wet, be that through getting sweaty or getting caught in a cold winter downpour, will make you cold. Think about waterproof layers and warm, wicking underlayers which will allow you to reduce layers as you warm up and layer back up post workout as you cool down again. Now is not the time to be wearing cotton which will soak up sweat and external moisture, opt for quick drying synthetic layers. 

Whilst you might love your chic black workout wear, winter is a time to sport those bright colours. Not only are they great for visibility in dull winter light but they definitely lift your mood!

Finally there are those days where the weather is just too bad to contemplate an outdoors workout. My advice here is to jump online and do a home workout from the comfort of your living room. You’ll definitely get a sweat on, tick a session off the list and you and jump into your warm shower straight afterwards!

Let me know how you navigate those winter months? If you’re looking for a rainy day home workout why not try one of my free trial workouts here.

Caroline x

Christmas and all of the build up can be particularly challenging if you’re in a consistent fitness routine, whether you’re working towards a specific goal or just trying to stay on track. I often get asked how do you keep up all your workouts and stay motivated when there’s so much else going on? The simple answer is I try to see this stage as a time for management rather than a time for PBs – remember doing something is better than doing nothing, even if it is 10 minutes. I think that it’s also a great time to remember how far you’ve come this year and how much you have achieved and to enjoy this time now with family and friends and celebrate. However in saying this you also don’t need to forget about your fitness completely esp if you have an end of the year target in sight. My advice is to find your balance and do what you can. 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. Try to choose small, specific, achievable goals which boost morale. Try to not think too long term – now probably isn’t the time to take up running or take on an ironman! Commit to the things you know you can achieve if you put your mind to it and plan. If its in the diary you are more likely to do them. Think about the best way to achieve this maybe it’s booking into a yoga class, joining a quick online HIIT session. Can you commit to 3 short classes per week or getting out daily for a walk and some fresh air? Now that sounds much more achievable. Can you combine this with seeing a friend at the same time and walking/exercising together?
2. Hydration is key in party season! It will help with the digestion of the rich foods, as well as improving concentration, focus and performance. If you’re having that glass of bubbles it’s great to alternate an alcoholic drink with a large glass of 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 (maybe try a quick hiit 20. min blast) 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 energizer!
5. Don’t forget to prioritise your sleep this month! SO SO KEY. Not only will you feel more inclined to workout but you will also make better food choices, be more focussed, boost your immune system 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 nutrient rich foods in your meals to replenish those energy stores and boost immunity! But also enjoy those festive treats!

So are you looking for a quick class to fit into your busy week or a new programme to shake up your training and boost motivation? Why not try my In Ten series or the 15 minute express workouts? There’s a free class for you to try here. Let me know how you get on!

Caroline x

It’s that time of year where it feels like you are constantly fighting off a cold and there are so many bugs going around. We need to be doing everything we can to help our bodies and immune system this winter. So, I have put together my little winter survival guide with my top tips and favourite things that help me stay healthy and well during cold and flu season. 

My number one non-negotiable is exercise!

I am, of course, a huge advocate of exercise and its many mental and physical health benefits, but I am always impressed by the science behind exercise and its ability to boost immunity. Did you know that exercising increases the number of white blood cells? White blood cells are responsible for fighting infection. When we exercise we increase blood flow around the body so not only does it increase the number of these infection fighting cells but also helps to circulate these cells around the body more quickly and effectively. 

When we exercise we increase our breathing rate and how deeply we breathe. This 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%. 

As we age our immune system becomes less effective and we are more prone to coughs, colds and other illnesses than we were in our 20s and 30s. Exercise helps to mitigate this age-related decline in your immune system. 

Finally, exercise has been shown to slow down the release of stress hormones. This is great for our immunity as research has 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. 

Next up in my survival guide is sleep.

We have recently discussed in another blog the key benefits of good quality sleep and how to help your body hit the sleep target – you can read more on this here. But when it comes to immunity, sleep provides essential support to your body’s immune system & this really must be seen as a priority when helping our bodies fight these infections effectively. 

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, avoiding using your phone before and in bed and dodging the caffeine and alcohol can make it easier to get a good night’s sleep. Don’t forget to take a look at the recent blog on eating your way to good sleep for more top sleep tips. 

That leads me nicely onto my next point – eating for immunity.  

A well balanced, healthy diet is key to success here. Your immune system cannot function to its full potential if it is not fuelled correctly to fight off the infections! In the same way it is vital to refuel after workouts, you need to feed your body for winter. In the winter months especially, we need to make sure we are getting adequate fruit and vegetables to get our vitamins and minerals. 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.

Finally, I have a couple of key supplements which I swear by for helping my immune system.

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!

As mentioned above Vitamin D is key over winter in the UK as we don’t get enough from the sunshine so I make sure I have a daily supplement of this to help my bone strength and immune system. 

Ashwagandha – this has been dubbed the miracle herb and for good reason! It has been shown to regulate mood by increasing the body’s ability to manage stress. Ashwagandha is thought to control mediators of stress such as heat shock proteins, cortisol and other stress markers. Reducing stress levels on the body can help boost the immune system and allow the body to deal with the infections presented without additional stress. Ashwagandha is a root herb so not the easiest to incorporate into your regular diet and meals so I take the Wild Nutrition supplement which you can find here .

What are your go-to immune boosting products?

Caroline x

This is an ad for Turmeric Co & Wild Nutrition.

Do you include squats in your weekly workout routine? If you’re a member of my platform then it’s unlikely you go a full week without a squat and there is a good reason for this! There are so many benefits of squats – they are such a great exercise and I am a firm believer that you should definitely work them into your fitness regimen regularly. 

Before we dive into the benefits, if you are new to strength training and squatting then it is so important to work on your technique and ensure your form is correct before adding weights (or jumps) in. 

Squats are a compound exercise which means that although they may be primarily a leg and glute exercise, they require whole body strength and coordination to be performed correctly. They are a functional exercise and the movement pattern helps up in everyday tasks and life (find out more about functional training here). So, what are my top ten reasons you should be squatting?

Squats build core strength: When performed with good form squats use the core in a big way. Studies have shown that squats engage the deep core muscles and surface level abdominal muscles even more than a traditional crunch. So, if you want abs of steel, get squatting!

Squats improve knee strength and stability: The bending and straightening of the knee joint in the squat action increases blood flow to the knee joint bringing oxygen and nutrients to the knee increasing the functionality and mobility of the joint. As the muscles surrounding the joint become stronger the joint itself becomes more stable as a result.  

The varieties are endless: There are so many different types of squat – from single leg pistol squats to big wide sumo squats, from squat jumps to squat holds you can never get bored of this great exercise!

You can do them anywhere: Whilst you have the option to add dumbbells, kettlebells, barbels and bands you can do these without any equipment, anywhere in the world so are a great one to pop into your poolside bodyweight workout.

Squats increase power: When done with good form and correct technique squats will help improve performance. There is strong evidence from many studies showing that squatting and progressively adding weight to improve strength and power allows the body to exert more force onto the ground which improves running speed and jump height. So, if you are looking to run faster or improve performance then you need to be including squats into your strength training.

Squats build lean muscle: In a recent blog I discussed that to build lean muscle we need to create an environment which causes the body to release growth hormone and testosterone – and you guessed it squats create this anabolic environment and encourage the body to build muscle. The best news is that it encourages all over lean muscle growth, not just isolated to one area.

Following on from the previous point – building lean muscle will increase your metabolism. Put simply muscle burns fat, even at rest so if you are including exercises like squats in your routine you will have sustained calorie burn after your workout helping you to achieve your fitness goals and manage weight.

Did you know that squats will improve your posture? They help to build better balance and posture by increasing overall strength and this in turn helps us to carry our body in an optimal fashion – say goodbye to achy shoulders and back pain because of bad posture.

Squats can really help to improve bone strength – anyone who has followed me for a while will know this is really important and a point a I cannot raise enough. Strength training in general is amazing for offsetting the effects of ageing (and menopause) to maintain and increase bone density. By loading the bones through exercises like squats (and even better with weights or bands) we encourage bone growth which makes our bones stronger – you can read more about this here.

Finally – squats are famous for glute strength! And whilst this may be a benefit to some people (as squats do hit the glutes quite hard) building stronger glutes isn’t just important for aesthetic reasons! Strong glutes mean better posture, better balance, less back pain and you’ll be able to walk up those hills much more quickly and easily. 

Why not try this 10 min glutes workout for free.

Do you include squats in your weekly workouts and what are your favourite squats?

Caroline x

Building lean muscle is often high on everyone’s agenda when they start a programme or begin their fitness journey. In the media it is termed all sorts of things like toning, sculpting, getting lean, to name a few but ultimately the goal is to increase lean muscle mass (and this does not mean bulking up). Strength training will help you achieve this goal alongside increasing functionality, slowing down or offsetting the natural ageing process, increasing bone density, boosting mood and so much more (take a look at this blog for the full low down on the benefits). 

The process of building muscle is called hypertrophy. It happens in several phases initiated by strength training or putting the muscles under tension and force. From a physiological perspective there are two main ways of achieving hypertrophy: 

1. Increasing the number of myofibrils in a muscle fibre (myofibrils are the interconnected protein filaments that make up muscle fibre). Myofibrils make up the units which cause the contraction and relaxation of muscles. By increasing the number of myofibrils you increase the strength of the muscle with some increase in the size of the muscle.
2. Increasing the muscle cell fluid which surrounds the myofibril. This contains water, ATP (the energy producing molecule) and other substances which produce and store energy. This is called sarcoplasmic hypertrophy which gives the muscles a larger appearance.

To achieve hypertrophy or muscle growth there are 3 main mechanisms:

1. Mechanical tension – this is the force or load that works against our muscles during contraction. This is your dumbbell or resistance band during an exercise. 
2. Muscle damage – this occurs when we do a movement for the first time, change the technique, increase the volume of work or increase the load on the muscle. It sounds dangerous but when done in a controlled fashion (e.g. a gradual increase in weight over time or adding a couple of reps to a set to challenge the muscle) it causes micro-damage to the muscle and as it rebuilds it grows stronger than it was before. The key is not too much damage – so increase gradually and start gently.
3. Metabolic stress – this is the burn you feel at the end of a set or towards the end of a circuit. It is the build up of metabolites in the muscle from all the hard work it has been doing. 

These three mechanisms all prompt our bodies to release hormones such as growth hormone or testosterone which work to increase protein production and limit muscle breakdown. These are essential for the growth and repair of our muscles. These hormones also tell our satellite cells to activate (these cells are found outside our muscles and cause our muscles to repair muscle damage by fusing the fibres back together but longer and stronger than before – making them a bit bigger). 

So, what can we do to help the process and aid our bodies in growing stronger, lean muscles? There are a few things that we can do that will really make a difference:

• Eat enough protein – this is essential for muscle growth. Take a look at this recent blog all about how much protein you really need at each stage of life.
• Eat in a calorie surplus (I know this sounds counterintuitive but bear with me) – you need the energy to grow and repair and rebuild the muscle. The amount of surplus is dependent on training volume and goals but a small surplus will put your body into an anabolic state (growth state) to enable it to build muscle. 
• Don’t go for low carb diets – carbs will be used for energy when you are training and going about your daily life which frees the protein up to build the muscle. If you are short on carbs your body will use the protein for energy and not for muscle building. The key here is a healthy, balanced diet with plenty of protein!
• Include the compound exercises – anyone who has followed along for a while will know I am a huge fan of these because they are so beneficial for your body. I am talking squats, lunges, rows, press up etc. These require a lot of energy, they use the more than one muscle group at a time and produce a greater hormonal response (stimulate more muscle growth) than isolated exercises. 
• Focus on progressive overload – this means keep challenging yourself. You must continue to challenge the muscles to keep them working hard to adapt and respond to the training stimuli. Take a look at this recent blog on when to increase weights to understand more on this point. 
• Focus on recovery – if you don’t give your muscles time to recover and repair they won’t be able to grow stronger and larger. So, change up which muscle groups you train on which day. This is the reason whyI have designed the classes on specific days in my program: Monday Full Body, Tuesday upper body, Wednesday lower body and Friday whole body. This gives the muscles a chance to recover between sessions and deliver optimum performance in the next workout. 
• Consistency – you can’t expect results overnight but with consistent effort and work you will certainly see them. You need to think of it as a lifestyle choice not a quick fix and you will certainly reap the rewards.

So in conclusion I want to reiterate that you are on a continuous journey with your fitness and it is YOUR journey! If you focus on getting stronger and being more active it  is a sure-fire way to ensure that you future proof your body, enhance your wellbeing and mood. Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent for the long haul.

Caroline x

I have talked a lot about the physical and mental health benefits of exercising but did you know that workouts are great for your skin? Cardio or aerobic training has been shown to improve skin health but new research has found that lifting weights is even more effective for rejuvenating your skin. Can you believe there is yet another benefit to strength training?!

A study has come out of the sport science department in Kyoto which looked at middle-aged women who took part in either a 16 week aerobic training programme or 16 week resistance training programme to assess the effects on skin. Traditionally, strength or resistance training has been associated with:

• Increased bone density: with the drop in oestrogen post menopause women are more at risk of osteoporosis – training with weights stimulates new bone growth and reduces risk of fractures etc
• Weight management – you build lean muscles using weights which in turn increases your metabolism, burning more calories over the course of the day post workout.
• Increased lean muscle mass, not bulking up contrary to the myth! 
• Enhanced mood. Not only will exercise release endorphins which help with anxiety/stress, you will feel more confident too.
• Improved strength/agility/endurance in so many other sports i.e. running tennis etc as well as your overall posture & stability. You’ll have less back pain as a result. 
• Reduced risk of heart disease & diabetes

Aerobic training is known to improve cardiovascular fitness, enhance stamina, weight management, improve mood and improve heart health. Given that exercise has such far reaching benefits it makes sense that it might well go as far as the skin.

Before we get into the results of the study let’s take a quick look at the structure of skin. Skin is the largest organ, made up of several components with the vital job of protecting you from germs and infections. The skin is made up of several layers:

• The stratum corneum – the outermost layer of dead skin cells, these used to exist in the epidermis
• The epidermis – this is the thinnest layer of skin but protects you from the external environment. This has 5 layers of its own and is made up of a number of different types of cells including cells that produce keratin (which is the main component of the epidermis), cells which produce melanin (the pigment in skin) and cells which keep foreign substances from getting into your skin.
• The dermis – the middle layer and the layer responsible for wrinkles! It is a complex combination of blood vessels, hair follicles, and oil glands. There is plenty of collagen and elastin (vital for skin health).
• Subcutis – the skin’s fatty layer. Reduction in this layer gives rise to sagging skin, and ultimately wrinkles. This layer has sweat glands and connective tissue.

There are a couple of key components of skin which we should know about: 

• Collagen is a protein found in the dermis layer and is termed the fountain of youth! Environmental factors and age diminish the body’s ability to produce collagen and can even cause breakdown of collagen – resulting in wrinkles. 
• Elastin is also found in the dermis and is a protein responsible for structure and support for the skin. Much like collagen age and the environment aren’t kind to the production and maintenance of elastin. 
• Keratin – is the strongest protein and forms the rigidity of skin.

This study found that at the end of the 16 weeks of training both the aerobic and the resistance training group saw improved skin elasticity and upper dermal structure. The resistance training group however saw increased dermal thickness. So the outcome here was that the group who did 16 weeks of strength training saw greater skin rejuvenation through an enhanced dermal layer (due to more collagen, more elastin).  When you lift weights you release a growth hormone produced by the pituitary gland which stimulates your fibroblast cells resulting in collagen production.

This is an exciting study to be released since ageing causes a deterioration of the dermis but it may well be that we can offset some of this through strength training. Although there were improvements in skin to both groups there was a marked difference in the dermal thickness for the resistance training group.

It is so important to look after our skin, protect it from sun damage, have a good skin care routine but now we can help it further by lifting weights! 

Let me know what you do to look after your skin? Get in touch.

Caroline x 

Did you know that what you eat affects your sleep? That’s right, a good night’s sleep starts with your culinary skills! There are certain foods which are known to improve sleep quality and duration, to encourage relaxation and relieve stress. Intrigued to find out more? So was I! 

We all know how vital sleep is for our physical health, wellbeing, recovery, immunity and mental health. To remind yourself of the importance of good sleep take a look at my previous blog on why we need sleep here.

So what are these magical foods to boost our sleep quality? First up are cherries! Cherries are a natural source of melatonin. Melatonin is a hormone which is naturally occurring in the body, at night melatonin levels rise (it is secreted in response to darkness) which helps to synchronise and regulate your circadian rhythm. During the daylight hours the levels of melatonin in the body drop which is why you feel more awake during the day. Whilst melatonin isn’t essential for sleep it has been shown that higher levels of melatonin result in greater sleep duration and quality, so try the cherries! 

Next up – almonds. Almonds contain magnesium which helps you to relax, fall asleep more quickly and improve sleep quality. Magnesium works by regulating signals in our nervous system. The body transmits signals from the brain, down the spinal cord, along the nerves to various body parts giving messages of action, pain, stress, relaxation – everything that the body does really. These signals require chemical messengers called neurotransmitters. Magnesium acts on these neurotransmitters by blocking some of them which stimulates the body whilst increasing the action of those additional neurotransmitters which have a calming effect. The combined effect of this blocking and upregulating of certain signals results in feelings of calmness and relaxation, thus aiding sleep. 

Bananas are rich in potassium and magnesium which both work to relax muscles and have a calming effect on the body. We have already discussed magnesium but let’s now cover potassium. Potassium is vital for muscle recovery and relaxation. It has a vital role in muscle contraction and is lost from the body in both sweat and urine so it is vital to replenish the stores particularly if you have been working out. Low potassium levels are linked to muscle cramps, low energy and poor bone health. Muscle cramps certainly do not go hand in hand with good sleep quality so make sure you are having your bananas (other foods that are rich in potassium are fresh fruits and leafy vegetables such as kale, cavolo nero and broccoli). 

Another great one to think about is milk – a true unsung hero. Milk and other dairy products contain tryptophan which is an amino acid that doesn’t get produced by the body so needs to be taken in as part of the diet. Tryptophan is a precursor to melatonin – it promotes the production of serotonin and is converted into melatonin promoting sleep.

Finally, ashwagandha – this has been dubbed the miracle herb and for good reason! It has been shown to regulate mood by increasing the body’s ability to manage stress. Ashwagandha is thought to control mediators of stress such as heat shock proteins, cortisol and other stress markers. As a result of reducing stress levels on the body this herb has been shown to improve sleep quality as the body is in a more relaxed state. Ashwagandha is a root herb so not the easiest to incorporate into your regular diet and meals so I take the Wild Nutrition supplement which you can find here .

It is also important to have a good bedtime routine to help all of these foods work efficiently – less screentime, an evening bath, trying to get to bed at a reasonable time. Other top tips include avoiding caffeine in the afternoon (or at least after 4pm), avoiding late night heavy meals and reducing alcohol intake. 

Do let me know what your go to sleep saviours are! 

Caroline x

This is an ad for Wild Nutrition.

We live in a very fast-paced, go go go society in which working harder, running faster, lifting heavier, doing more is celebrated. I am sure we have all found ourselves stuck on that hamster wheel feeling at some point that our feet barely touch the ground. But this really should not be celebrated and thankfully it is finally starting to change. There have been more and more cases of burnout highlighted in the media which is causing the “rest days are for the weak” mantra to be challenged and encouraging more people to say actually, rest days are for the strong. 

Whether it’s work, life, training or both the benefits of a rest day are unparalleled. We are going to talk in terms of training but the premise can be applied to all walks of life. I am a firm believer that the days you spend not training are just as important as the days you spend training. Rest days are critical to development, whether it is strength, running, cycling, swimming – the days you are giving your body recovery are the days you make gains in performance. The work you do in building strength, becoming faster or gaining endurance is done during a training session but the gains are made in the rest and recovery. It allows your muscles to make the changes you have asked of them, allowing them to perform during your next session. 

Recovery time depends on the intensity, type and duration of exercise as well as your underlying physical fitness. Rest is as important as training itself, as this is where muscles are rebuilt and grow back bigger. Muscle recovery also gives your body a change to repair all the damage caused by exercise and clear lactic acid from your system. 

During recovery, satellite cells repair the microscopic tears sustained during exercise. They replicate, mature and fuse to the damaged muscle fibres, forming a new muscle protein strand that increases the size and strength of the muscle to ensure it can keep up with future demand. This is a process called hypertrophy.

It is important to realise that everyone is different and adaptation occurs in different ways for everyone but listening to your body will help you to ascertain exactly what your body does need. 

Following on from this, rest days are vital to injury prevention and to avoid over training – these two go hand in hand. If you keep asking your body to perform day after day after day without recovery time it will start to break down, so it is important to look after it! 

Rest and recovery also allow your body to regulate its energy systems, resulting in a healthy metabolism that maximises fat burning and total energy use. This replenishment of energy reserves is necessary to maintain energy levels, support upcoming exercises and assist in effective weight loss.

A final point I would like to make is that often I have clients say to me that they feel more motivated than ever after a holiday or short break from exercise. The mental switch off can really reinvigorate your love for workouts. Whether it’s a week or a couple of days it really can do wonders for your motivation and drive.

My advice is to train 3-4 times per week for example 3-4 strength sessions of 30-40 minutes, focussing on different muscle groups. On the other 3-4 days you don’t need to just sit still, you can include some cardio if you wish but certainly walking as well as Pilates or yoga would give you a well-rounded training week. Allowing yourself those rest days will undoubtedly benefit you in the training days to come. 

How do you spend your rest days? 

Caroline x

“Muscular strength is a sprint – muscular endurance is a marathon”

So when it comes to training should we be lifting heavy or light weights? It comes down to thinking about muscular strength vs muscular endurance. I am often asked about what size of weight people should be lifting so hopefully this will help to clear up any confusion.

Whilst muscular strength and muscular endurance are very different it is important to think about both in our training as both are important. Let’s first look at the difference between them…

Firstly – muscular endurance. This is defined as the body’s ability to work for an extended period of time. The longer you can perform a movement, whether it’s a squat, bicep curl, cycling or running, the more muscular endurance you have. Activities that involve muscular endurance recruit a certain type of muscle fibre called slow twitch or type 1 fibres. These have greater ability to uptake and use oxygen which helps them to perform for longer without fatigue. 

Muscular endurance is important for everyday activities such as a long cycle or walk or household chores. It is also important for posture and balance – these muscles are working constantly to hold your body in good posture and maintain your balance. 

Training muscle fibres in this way is often thought of as cardio but lifting lighter weights for more reps also boosts muscular endurance. Whilst your muscles will definitely look more lean and toned as the muscles strengthen the key focus here is on endurance. For example you might find you can do 15 squats per circuit when previously you could do 11 or 12, or you can run 5.5km in the time it usually takes you to do 5km, that’s an increase in endurance. There are also excellent ways to progress with this style of training – for example with weights you can add longer time under tension, vary the style of exercises with bands for example, increase the number of circuits. This type of training is so key in athletic perfomance in sports where sustained effort is required for the duration of a game. Fatigue does not set in as fast and you are improving the muscle’s capability to use oxygen

Now let’s talk muscular strength – this is how hard a muscle can work rather than how long it can work for. It is defined as a measure of the greatest amount of force or intensity that muscles produce during a single maximal effort. Activities which involve muscle strength recruit fast twitch or type 2 muscle fibres. These use less oxygen but produce power rapidly so fatigue more quickly the slow twitch fibres. This is important for everyday activities such as lifting heavy boxes, digging holes whilst gardening and lifting children! 

To train muscular strength you need to hit the heavier weights for fewer reps until fatigue (this could be as little as 3-5 reps per set) – now the key here is to build up gradually over time to prevent injury and maintain your form as you build strength. It really is a case of quality of the movement over the quantity of weight. 

It is important to train both of these elements when looking at your workout routine – if you think about what they offer one will def help the other, the stronger you are the more power you will have and the longer you can sustain it – you can focus on one more than the other depending on your goals but it is definitely good to have both in there throughout the week. 

So what do I personally focus on ? I tend to use lighter weights and more reps in my classes – endurance training has helped me achieve my goals for many years and with the focus on functional fitness I want strength that will help my body stay stronger for longer. However I also go heavier in certain classes to ensure I am still challenged – my full body Monday class is an example of a muscular strength session – where we tend to do more rep based sessions and I consistently use progressively heavier weights for lower body, chest and back. On my lower body day it is more timed intervals and lots of reps for endurance for the glutes! So we mix it up!

The biggest piece of advice I can offer? Use the weights which are RIGHT for you! Don’t compare what you are lifting with what your friend lifts or the person next to you at the gym. This can so easily lead to injury. I always recommend to start light, build up gradually and follow a structured program to achieve the goals you are looking for. YOUR goals! And whilst you can vary your programs you always need to be consistent. The key is to ensure that the weights are still a challenge – if they feel too easy then it is definitely time to switch things up.

Caroline’s Circuits 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. Lifting weights is so important especially in midlife as we lost muscle mass and bone density from 35+ and esp post menopause.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately after  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