In a world where we are always switched ‘on’ it can feel impossible to escape some of the toxic sides of social media.
Whether that’s the negative news cycle or the deluge of unrealistic beauty ideals that we are bombarded with day in, day out, it can leave us feeling anxious or inadequate.
But in the words of the novelist Alice Walker: “The most common way people give up their power is by thinking they don’t have any.”
We have the power to dial out the noise online and to curate our feeds by following people who will actually make our lives better.
With that in mind, Mirror in Focus spoke to fitness influencer Caroline Idiens whose strength training teaches us not to just exercise to lose weight, but to nurture our bones and joints for the long term.
Here’s what she had to say:
Starting from the beginning, Caroline explains what inspired her to get into the industry and helped her gain two million followers on Instagram. “I was always active as a child and loved sports at school/university especially running and hockey so exercise has always been a big part of my lifestyle,” she says.
“I had my own personal trainer before I trained as a PT and I loved how strength training was so empowering and really produced some incredible results. In fact, I would definitely say that I feel fitter and stronger now in my 50s than I did in my 20s and 30s and that is entirely as a result of my training routine.
“I had always focused so heavily on cardio rather than resistance training prior to becoming a coach and I am thrilled to now see the pivot within the fitness industry in favour of strength training. It’s this focus on strength, particularly around functional based fitness for longevity that inspired me to share my journey and experiences with others.”
On the most common big misconceptions in fitness, Caroline says: “One of the biggest myths towards lifting weights is that you will bulk up and for many women especially this is the main reason why they are scared to try it. It’s simply not true! This misconception is often a reason why strength training is overlooked and the long-term health benefits such as building muscle, protecting our bone density, improving posture, our mental health and preventing injury are just way more important and must be shared!
Other misconceptions I’m happy to myth bust include:
- Spot reduction exercising only – targeting specific areas (such as endless ab exercises for a flat stomach) is not a good idea. The body works as a whole and fat loss and muscle gain work uniformly across the body via a combination of a balanced diet and consistent exercise. This is why functional training is at the heart of everything I do in my workouts to ensure we work for all the muscle groups.
- Exercise will not outperform a bad diet. It all needs to be in balance for results to occur. Exercise is crucial for good overall health but a poor diet will impact both your progress, energy levels and well-being too. The two need to be worked together for optimum effect.
- The notion is that the more you exercise and the longer your sessions, the better and stronger you’ll feel. Overtraining will lead to fatigue and an increased risk of injury. Short workouts work!! Rest and recovery are also essential components of a balanced fitness routine.
On using social media to grow she explains: “Social media, especially Instagram has been a game changer for my business and career. It has been a way to connect to a wider, global audience and to showcase exactly what I am passionate about. Not only can it be a way to show my own channel it also supports the idea of being relatable and accessible.
“What I try to demonstrate every single day on my social media page is that exercise is possible even with just 10 or 15 minutes on a busy day. I try to address certain problems that my audience may face such as motivation, exercise modifications, and correct techniques. All ways to show how easy exercise can be at home which is key. How you do not need expensive equipment and the latest gadgets at a gym.
Most importantly it shows how being active can make a huge difference mentally as well as physically to your health and mindset. I am so fortunate to have such a wonderful, engaged community on Instagram and many see me as their own PT online. Even as the account has grown it still has a small local feel to it which is so important to me,” she says.
Caroline’s new book Fit at 50 releases in March to inspire a whole generation for fitness. “My vision for this first book was to really show how a stronger fitter midlife can be achieved at home and how small lifestyle changes to both your fitness routines and your daily nutrition can lead to such bigger changes for your future,” she says.
“I speak a lot in the book about balance and confidence and I wanted the book to continue the conversations that I have started on my fitness platform Caroline’s Circuits and alongside my social media. My book combines everything you need to get started and shares a six-week plan with full body strength-based and high-intensity workouts alongside 60 nutritionally balanced recipes and sample meal plans,” she explains.
“My goal has always been to stay relatable and accessible so it was vitally important to convey this in the book and to share the importance of fitness for longevity and how to achieve those goals with simple plans. With this book, they can establish their own routines at home and find easy ways to incorporate them into their daily lives for decades to come,” she adds.
Many people are on a tight budget and working long hours, understanding these constraints Carline advises: “Whilst I’d encourage anyone to carve out 30 minutes of time for themselves to hit the mat and join one of the classes, a ten-minute workout is also a brilliant way to keep consistent and for it to become a daily habit.
“All movement counts so if you can do 10 minutes before and after work or in a lunch break it really will have benefits too. Remember walking is the most underrated of exercise and to be in nature has a whole heap of benefits both mentally and physically and it is free! You are more likely to stick with exercise if it’s a short routine and a short sharp session will have a positive effect on your mood, strengthen bones and muscles, support balance, prevent injury as we age and keep a healthy heart!” she says.
The hardest thing about being in the fitness industry could be getting sucked into certain aesthetics that has been promoted by the diet industry. “I say to all my clients and members to remember that everyone has a different goal and not to compare their fitness journey with someone else’s. I also tell people to focus more on their strength than their scales,” she says.
“With a regular exercise routine and a good balanced diet, you will see results in all areas but there are no quick fixes and our daily movement, sleep and recovery play a huge role. The goal with my own classes on the platform is to not only improve fitness and strength but also to build inner confidence in what your body can achieve. How staying stronger for longer is going to achieve so much more for our future abilities than just weight loss alone and that it is a lifestyle choice and solid habits that we need to cement.
To look after our bodies for the long term the fitness instructor of 20 years says: “From an exercise perspective, compound, functional exercises work multiple muscle groups simultaneously, mirroring the movements we do in everyday life and providing efficient and effective workouts. These are going to ensure that we are stronger as we age and can perform our everyday tasks with ease.
“Squats especially are a good example of these. Alongside exercise, we need to ensure we are providing our body with the correct nutrients to fuel us day to day. Protein especially is key as are the fundamental vitamins and minerals in our diet that we need for optimal health.
The 51-year-old understands the importance of looking after your joints and says: “Exercise is so key for our joints. One of the key benefits of incorporating strength training is to help with joints and bones – exercising against resistance strengthens the muscles, ligaments and tendons around the joints and reduces the pressure on them protecting them from injury down the line.
“Exercise will help reduce stiffness in the joints and increase mobility. It is especially important for osteoporosis and arthritis. I ensure that we always stretch correctly in the classes and give low-impact options for those who may have weaker bones and joints. Training with resistance bands is another great way to exercise and ideal for increasing muscle and strength whilst being easy on the joints,” she advises.
Caroline’s predictions for 2025 are:
- Virtual workouts continue to rise – there’s something about packing a bag, commuting to a class, communal changing spaces and queuing for the right equipment that is enough to put you off the idea of a workout! Getting straight onto the mat in a familiar environment such as your home is confidence-boosting and accessible – particularly for those with busy schedules! There’s trackable progress, personable programmes and you’re part of a community all from the comfort of your front room.
- Fitness for longevity – 2025 fitness trends will tap into exactly this! Long gone are the days of hard and fast challenges designed to exhaust us. Next year, strength and resistance training will continue to rise in popularity across all age groups, and why? Because we’re more mindful than ever about the longer-term impact and benefits of functional fitness (exercise that mimics everyday movement) and keeping ourselves strong and injury-free as we age for our bodies as well as our minds.
- Outdoor workouts – let’s keep the momentum of movement outside and amongst nature for our mental health. Going for a walk with a friend out in the fresh air will not only get you away from your screen but boosts those lovely hormones that make us feel better, even on the days when we might be struggling. Nature is a wonderful medicine and with a friend, you can keep yourself accountable and make it social too.
Fit at 50 by Caroline Idiens , published by DK RED, will be out on 6th March 2025. You can find out more and pre-order at carolinescircuits.com
