Why Women Should Lift Weights

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I have been lifting weights consistently for about 8 years and as a perimenopausal women, I have definitely found strength training to be beneficial. I am aware that my body is changing and that Cardio alone just won’t cut it, here are some of the benefits that I have personally experienced.

The list of benefits that I have provided are also very closely related to the menopause so if you are peri/menopausal or post menopausal, these symptoms will definitely feel familiar!

Disclaimer: This list is by no means exhaustive and your experience may be different to mine.

Increase Bone Density

Improve Mood

Increase Strength

Improve Sleep

Help with period pains

Increase Bone Density

Our bone density starts to decrease once we reach the age of 30 and weight bearing exercise such as walking, running, cycling but especially lifting weights, can help to increase bone density. This significantly reduces the risk of developing osteoporosis and improve our overall quality of life.

Improve Mood

When we exercise, our body releases chemicals called endorphins, also known as happy hormones. This is a natural mood lifter, which can also help with anxiety and depression, and who doesn’t like being in a good mood?!

Increase Strength

Lifting weights consistently will improve your strength, which in turn will improve muscle definition, reduce risk of injury and aid fat/weight loss. It will also improve your quality of life as it will enable you to do more at home e.g. lift heavier items.

Improve Sleep

If you lift weights regularly, you are using a fair bit of energy so if you struggle to sleep, this kind of exhaustion will be beneficial for you when it comes to bed time! You will be able to fall asleep more easily and your overall quality of sleep will be much better.

Help with Period Pains

Believe it or not, but exercising during your period can actually help to relieve pain, such as back pain, cramps and headaches. It can even help to regulate your periods when done consistently.

There are many more benefits but these are some of my favourite ones!

Here is a video that I did about this topic and i include some equipment recommendations in it too.

Can you think of any more reasons to lift weights?

Comment below and let me know!

Is Exercise the Answer to Eternal Youth?

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Bet that got your attention 😉

But is there any truth to my question, can exercise help us to look, feel and act younger?

I believe the answer is yes, as long as it is combined with a healthy diet and plenty of sleep!

I was standing up all day at work yesterday (I’m a teacher) and I noticed I was getting a bit of an achy back. I found myself wondering if a) I needed to do some more stretching and b) it would be worse if I wasn’t as active as I am?

I am in my mid forties and am always told that I look at least 10-15 years younger than I am (best compliment in the world!), I put this down to my lifestyle, even though I know I could do more for myself (and I intend to)!

The narrative for a lot of women tends to be exercise = weight loss and I think that’s a real shame. I am blessed with a core group of female students who understand that there is more to exercise than weight loss, especially the social and mental health side of things.

I study regularly as I am a tutor and assessor (and addicted to studying according to quite a few of my friends!) and I love deep diving into different aspect of health and well-being.

I’m currently studying for my Level 4 Obesity and Diabetes and some of the information is quite alarming when it comes to the impact on our health long term.

I wonder if more people knew the implications of what we are doing to our bodies (we quite often treat our cars better), would they change their bad habits or make the effort to exercise more?

The key to maintaining a healthy lifestyle is to find a type of exercise you love, ideally find someone who you can do it with (or a group of likeminded individuals who will welcome you with open arms) and to add a variety of fruit, vegetables and good protein sources to your diet.

The process is simple, but it’s not easy – Finding the motivation to do this can be hard which is why you need to make sure you have support, from your friends, family or find a group that want to achieve the same things that you do.

I want to live long enough to run round after my grandchildren, without risking an injury! I want to have the minimum of aches and pains, not just put them down to growing old and I want to feel good, inside and out so when I’m in my 60s, people think I’m in my 40s!

What do you think?

Is exercise just a weight loss tool for you or do you want to live a longer, healthy life?

New Year, New Start?

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As the beginning of a new year draws close, people often feel pressured to make resolutions, especially regarding fitness.
 
The wording resolution can have the opposite effect of what is intended and plays a big part in people failing within the first few weeks.
 
As a fitness professional, we are taught to set goals for our clients, and by using the format we are shown (FIIT, SMART, Short/Medium/Long Term), we can create New year Goals for our clients and ourselves.
 
I would ask anyone, fit pro or not, just to think differently about our aspirations for 2023 and really focus on achieving them by planning, instead of writing resolutions that are so vast, they become unachievable.
 
GOAL SETTING
 
 
I’ve decided to follow these four rules I believe I can apply them to any kind of goal:
 
LEARN
 
Is there something that I have wanted to learn for a while? 
 
It could be a new hobby or something I’ve wanted to find out but haven’t made time for it. Do you want to try a new class or a better way of cooking healthy food thats cost effective?
 
IMPROVE
 
What am I currently doing that I would like to be better at? 
 
There are quite a few things that fall under this category but my focus is definitely around improving my work/life balance in 2023. Do you struggle to find time to exercise? You need to make it part of your self care routine and treat it as a non-negotiable.
 
ENJOY
 
What do I really like doing? I need to be able to enjoy the goals that I’ve set for myself or what’s the point? 
 
If you want to exercise and eat better, then try lots of different classes until you find one that you like and different ways of cooking foods that you enjoy. You are more likely to stick to your goal if you enjoy it!
 
REMOVE
 
What can I get rid of that I no longer enjoy or that makes me feel bad about myself?
 
You could be referring to any part of your life with any of the above titles, it could be clothing that you’ve kept because it was a gift/expensive/a bargain but it doesn’t fit, people who make you feel bad about yourself or are unsupportive (do not feel obligated to be around people who make you feel that way!).
 
My suggestion would be to make a list under each heading, (just brain dump) then cross off the ones that aren’t that important until you are left with the ones that you really want to do.
 
If you want help with your health and fitness goals, then we can help – Just send us a message and we will be ready to support you!
 
Please don’t feel pressured to set any goals but if you do, remember, a goal without a plan is just a dream 🙂

Blue Monday

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Did you know that Blue Monday is statistically the most depressing day of the year? Luckily for you, I’ve put some tips together to help combat the day so read on and make a note of any that you are going to try today!

Tip 1. Eat Chocolate!

Now I’m not telling you to wolf down a large bar of Cadburys Dairy Milk but eating a little bit of chocolate can help to release endorphins aka the feel-good hormones so go for it!

Tip 2. Have a soak in the bath!

There’s nothing quite like having a nice hot bubble bath, light a candle, put some music on or stick Netflix on your iPad and chill!

Tip 3. Go for a walk!

Going out for a walk is a great way to clear your mind and get some fresh air at the same time so stick on your trainers, wrap up warm and take a stroll around the block (here’s a picture of Max on a walk to cheer you up)!

Tip 4. Dance!

Music is a great mood lifter and luckily for you, we have spaces in our Glow Beatz class tonight with Rosie D! It’s also her birthday so that’s even more reason to go and celebrate with her!

Tip 5. An Act of Kindness!

Doing something for someone else is an awesome way to feel good and help someone at the same time! Take a friend out for coffee, write a letter or postcard and send it to someone, donate to a charity! Whatever makes you feel good (and no its not selfish to do this) 🙂

 

Let me know if you try out any of these tips!

 

Mel 🙂

Back to School Preparations!

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Summer tends to be a quiet time for a lot of fitness classes, people are on holiday and quite often exhausted after having their kids at home all day!

We get it, most of you know I have two children myself and keeping them entertained is no mean feat! Plus, Summer Holidays can be very expensive when you are trying to keep young people entertained!

I decided to run a reduced timetable this year – The Family Fit Camp attendees fed back that term time would be more suitable for them, it also made more sense to launch PWR Beatz properly in September so that left us with Thursdays and our very popular Kettlebell Express and Glow Beatz sessions!

A lot of work goes into planning new classes, here are a few of the things that take place when launching a new class:

  • Venue Hire (often paid in advance)
  • Flyers (designed, printed and delivered)
  • Social Media Posts (created, edited, published)
  • Playlists (new choreography to be created/learned)

All of the above takes time and money and is an integral part of what fitness instructors do – Teaching the classes is the easiest bit (and the most fun)! 

We are looking forward to bringing back a full timetable in September, we have tried to make sure that the classes are varied so you have lots of options to choose from!

We always encourage feedback and a lot of the changes we have made for September have come from you, so please make sure you continue to share your thoughts with us!

You can access our full timetable here: https://cardiocentral.co.uk/class-timetable

If you have any questions, you can email: melc@cardiocentral.co.uk

Beatz Is Back, And What A Night It Was!

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Glow sticks, neon face paint, silent disco headphones and 30 people ready to dance… our Beatz relaunch at Oldbury Academy was everything we hoped it would be and more.

There are some nights that remind you exactly why you started something in the first place… and Thursday night was definitely one of them.

After taking a break from Beatz for a few months, we honestly didn’t know what to expect from our Silent Disco Special at Oldbury Academy. We hoped people would enjoy it, we hoped everyone would embrace the headphones, and we hoped the atmosphere would feel as special as we imagined it could.

It absolutely did.

From the moment people started arriving with glow sticks in hand and neon face paint going on, the energy in the room felt different. Excited, nervous, emotional… but mostly just happy to be back together again.

And wow, what a night we had.

30 Headsets, Glow Sticks and Lots of Very Questionable Singing 😂

 

One of the funniest things about silent disco headphones is that when the music comes off… you suddenly realise just how loud everybody is singing.

And trust me, there was A LOT of singing.

The videos without music are honestly hilarious. Completely out of time, random lyrics being shouted across the room, dramatic dance faces… we are definitely dancers, not singers!

But that’s exactly what made the evening so special.

People relaxed. People laughed. People let go a little bit.

The headphones created such an immersive atmosphere and allowed everyone to completely lose themselves in the music and movement. We danced through past, present and future anthems, mixing 80s classics, 90s dance tracks, cheesy singalongs and newer music together, which is exactly what Beatz has always been about.

There were huge reactions to tracks like Rasputin, Horny and Golden, and at one point we created a huge circle around the room while I danced in the middle with one of our regulars. Looking around and seeing everybody smiling, cheering and completely in the moment was honestly incredible.

That was one of the moments where I thought:

“Yep… this is exactly why we brought Beatz back.”

More Than Just a Fitness Class 💛

 

What made the evening emotional for many of us was the fact that Beatz isn’t just about fitness.

It never has been.

For a lot of people, these classes are about connection, confidence, music, friendship and having somewhere you can walk into exactly as you are.

After a few months away, there was something really special about seeing everyone back together again so naturally, like no time had passed at all.

One of the most meaningful moments of the evening came during a track we dedicated to a fellow Beatz instructor and friend who is sadly no longer with us. We included choreography he loved to Free From Desire, and whilst it wasn’t something we made a big announcement about on the night, it definitely meant a lot to those of us dancing it.

Music holds memories. Movement holds memories too.

And sometimes a track becomes much bigger than just a song.

“People still want connection. People still want to feel welcome. And people still want fitness to feel FUN.”

Community Fitness Is Still So Important

 

At a time where community fitness classes across the UK are struggling and so many people are choosing gyms instead, having 30 people attend our relaunch honestly meant the world to us.

Of course we would have loved a sell out, but seeing that many people choose to spend their Thursday night dancing, laughing and supporting a local class reminded me that community still matters.

People still want connection.

People still want to feel welcome.

And people still want fitness to feel FUN.

So… What Happens Next? 👀

 

Whilst the Silent Disco Special was designed as a one-off event, it was such a success that we would absolutely love to do more themed specials later in the year.

Maybe a summer special? Watch this space…

BUT the biggest thing to know is this:

Traditional Beatz classes in Oldbury are officially BACK from next week.

No headphones. No silent disco. Just the usual Beatz energy, incredible music and welcoming atmosphere that people have missed over the last few months.

And after Thursday night, we genuinely cannot wait.

If you watched the videos thinking “I wish I’d gone”, let this be your sign to come along next time 💛

Because sometimes fitness isn’t about calories, pressure or perfection.

Sometimes it’s just about music, movement, laughter and finding your people again.

Want To Join Us? 🎶

Beatz takes place every Thursday at:

📍 Oldbury Academy, Pound Road, Oldbury, B68 8NE
🕢 7:30pm – 8:30pm
💷 £6 PAYG

Spaces have already started to go for next week, so please make sure you book online in advance.

You can either pay online or select the Pay on the Door option if you would prefer to bring cash with you on the night.

✨ Glow sticks will also be available to purchase before class ✨

BOOK NOW

Come And Join Our Community Online 💛

We’ve been sharing lots of videos and behind-the-scenes moments from the Silent Disco Special over on social media, so make sure you come and say hello!

📱 Instagram: @cardio_central
📘 Facebook: Cardio Central

See you on the dancefloor!

Mel, Rose, Hannah and Jess x

What the Latest Fitness Guidelines Say (and What You Actually Need to Do)

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If you’ve ever felt confused about what you should be doing when it comes to exercise, you’re not alone.

There’s so much information out there, it can feel overwhelming.

So I wanted to break it down really simply, based on guidance from the American College of Sports Medicine (ACSM).

This is one of the main organisations fitness professionals use to stay up to date with the latest research, recommendations, and trends in health and exercise. But more importantly, what does it actually mean for you?

You don’t need to do everything.

One of the biggest shifts in recent guidance is this:

Something is always better than nothing

You don’t need to be perfect
You don’t need to train every day
You don’t need long workouts

You just need to start… and keep going.

Strength training (this is the big one)

Strength training is no longer a “nice to have” – It’s now essential for your health.

The recommendation is:

  • At least 2 sessions per week
  • Covering your whole body

That’s it.

And it doesn’t need to be complicated.

Simple exercises like:

  • Squats
  • Deadlifts
  • Presses
  • Core work

Done consistently will make a huge difference.

Especially for women, strength training supports:

  • Bone health
  • Muscle tone and strength
  • Metabolism
  • Confidence
  • Hormonal health

Cardio (keep it simple)

Cardio is still important, but it doesn’t have to be intense.

The guidance suggests:

  • Around 150 minutes per week of moderate movement

That could be:

  • Walking
  • Dancing
  • A class
  • Cycling

It all counts, and it all adds up. The team and I are big advocates for walking, I walk with my dog first thing in the morning, its a great way to start the day (and it wakes me up)! Rose and I also have exercise bikes at home which are perfect for a quick cardio session.

What this looks like in real life

Here’s a simple weekly structure:

  • 2 x strength sessions
  • A few walks across the week
  • Optional class or something you enjoy

That’s enough to support your health, energy and wellbeing.

How this fits into our classes

Everything we offer is built around this simple, effective approach.

The Strength Project

A beginner-friendly way to learn how to lift weights safely and build confidence. We focus on full body strength, simple exercises, and progression each week.

Fitness Pilates

Supports mobility, core strength, posture and balance. It’s a great complement to strength training and helps your body feel better, not just work harder.

Cardio Central Online

We also have an online membership platform which gives you access to some great workouts that you can do from the comfort of your own home.

You don’t need to do everything, just find what works for you and build from there.

The most important part

Consistency beats perfection every time.

You don’t need the “perfect plan”
You don’t need to wait for motivation

You just need to keep showing up

Even when it’s not perfect
Even when it’s a shorter session

It all counts.

Summary

If you’ve been overthinking your fitness, take this as your sign to simplify things.

Focus on:

  • Strength training
  • Regular movement
  • Consistency

That’s what the latest fitness guidelines support and it’s what actually works in real life.

Want some support?

If you’re local and want a simple, supportive way to get started:

  • Join The Strength Project to build strength and confidence
  • Come to Fitness Pilates to improve mobility and core strength

Or just drop me a message if you’re not sure where to start, I’m always happy to help.

About Mel

Mel is a UK-based Personal Trainer, Women’s Health Coach, and qualified teacher with over 25 years of experience in fitness and dance. She specialises in helping women build strength, improve confidence, and feel good in their bodies through supportive, inclusive sessions.

As the founder of Cardio Central and creator of The Strength Project, Mel combines evidence-based training with a real-life approach that fits around busy schedules. Her work focuses on strength training, mobility, and long-term health, particularly for women navigating perimenopause and beyond.

Giving Yourself Permission to Pull Back

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Morning everyone, happy Monday.

Last week was busy. One of those weeks where everything seemed to land at once. Coming straight off a disrupted schedule the week before (snow days and an inset day) it felt like going from zero to one hundred very quickly. By the end of it, I was absolutely exhausted.

And that’s the thing with energy levels: they don’t stay steady. They dip, they rise, they wobble about depending on what life throws at us.

Between being a mum of two, running a business alongside a full-time job, and working some weekends, there are times when the juggle feels relentless. What I’m learning (and still practising) is recognising when I need to pull back a little and restore some balance, where possible.

One important reminder I wanted to share today:

You don’t have to get everything done all at once.

It’s okay to pause. It’s okay to step back. And it’s definitely okay to be kind to yourself.

When overwhelm creeps in, movement becomes a non-negotiable for me. Not because it needs to be intense or perfect, but because it gives my mind space. An hour of movement can bring so much clarity – it’s time away from screens, away from noise, away from constant decision-making. Your brain gets a break, your body gets a boost, and things often feel a little more manageable afterwards.

I know I’ve got another busy period ahead, so this week my intention is simple:

  • Use the time I have wisely

  • Get things done (not perfectly, just done)

  • Prioritise sleep and proper downtime

Tonight, that looks like doing a small amount of work after work… and then an early night. Rest is productive too, especially after a full-on week.

If you’re feeling flat, frustrated, or overwhelmed, please know you’re not alone. Energy dips are part of real life – not a failure.

I’d love to know:
What do you do for downtime when things feel a bit too much?
What’s your go-to reset when you need to pull back?

Pop a comment below and share – you never know who it might help 💜

Finding Calm In Motion

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Some mornings start with a little anxiety.

That familiar tight-chested, noisy-headed feeling that creeps in before the day has even started.

This morning’s reset came in the form of a slow walk with Max. He wasn’t particularly enthusiastic about leaving the house, but these walks are non-negotiable for me and for him. Fresh air, movement, space to think, these walks clear my head in a way nothing else quite does. It’s also a reminder that I really do need to start sleeping with my phone away from me… lesson noted.

Heading in the right direction

Yesterday felt productive in the best possible way.

My hard-copy Pilates manual arrived in the post the day before, which felt like a real milestone moment. I’ve been working from the digital version, but there’s something grounding about having the physical manual in your hands. I’ll still be submitting digitally for speed, but this just felt right.

I spent time pulling together my lesson planning and assessment prep – mapping out the 34 original Pilates exercises, revisiting planes of motion and definitions, and refining a clear class structure with a warm-up, main section and cool-down. It felt focused, calm and purposeful.

That confidence carried into class.

I spoke to my Fitness Pilates students about how the sessions will look slightly different over the next few weeks while I prepare for assessment. I wasn’t sure how it would land – but they were brilliant. Open, curious, willing to try new things. We explored some lovely abdominal work and even introduced The Hundred… which I’m definitely feeling this morning! Challenging, yes – but such a powerful exercise when taught with intention.

Being able to practise assessment elements within a real class setting boosted my confidence massively.

Annual Tradition

The evening ended with one of our favourite family traditions – watching The Traitors. It’s become a yearly ritual, complete with animated debates, differing opinions and inevitably a later bedtime than planned. I love those moments. Busy lives, busy minds – but all in one place, together.

Work has stepped up a gear too. I’ve taken on some Key Stage 4 Textiles and Music classes while colleagues are away, and I’m genuinely enjoying the challenge. The consistency has been good for the students – and even my daughter, who’s in both classes, is happy with the routine.

And in true “this time of year” fashion, I’ve also been creating new choreography for Beatz Fitness ahead of Fit Jam at Alton Towers next weekend. One of those new tracks will be tested out in class this evening – an annual tradition where my class becomes my unofficial focus group. Honest feedback guaranteed!

Busy, full, creative days like this remind me why I love what I do – movement, learning, family, and community all coming together.

What helps you to clear your head?

Do you struggle in the mornings?

Comment below and let me know how you cope or if we can help 🙂