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

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 🙂

Why Pilates Feels Like the Right Path

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Over the last few years, my work as a fitness professional has gradually shifted. I’ve found myself leaning more towards wellness-focused movement rather than high-energy, high-impact sessions — and honestly, it feels like a very natural evolution.

I’m currently studying my Level 3 Mat-Based Pilates qualification, and the decision to take this course this year was a really intentional one. Pilates is a pathway I’m genuinely enjoying, and it’s an area I want to continue developing both professionally and personally. 

In 2025, I ran two events that really confirmed this direction for me: a Candlelight Fitness Pilates session and a Movement & Meditation event. I loved both — not just the movement, but the atmosphere, the calm energy, and the way people connected with themselves during the sessions. Those experiences made it very clear that wellness-based events are where I want to focus more of my time going forward.

Part of that decision is also about longevity. As I get older, I don’t want to be jumping around constantly. I want movement that supports strength, mobility, mindfulness, and long-term health — for myself and for the people I work with.

Getting back to studying

I’ve been working on my Pilates portfolio and, surprisingly, I’m really enjoying the process. I’ve also had some good news: due to my existing qualifications, I’m exempt from around half of the units. That means no exams — just the theory side of Pilates, which suits me perfectly.

There are still a few key elements to complete:

•A one-to-one case study, designing a Pilates programme for an individual client

•A progressive plan with short-, medium-, and long-term goals (6, 12, and 20 weeks)

•A class plan and filmed session with participants

Thankfully, I’ve got plenty of lovely Fitness Pilates clients who are more than happy to help with the filmed class.

My goal is to complete everything within the next four weeks, ideally before February half-term. That’s where the real challenge comes in — planning my study time properly.

I’ll be honest: I’m a bit of a procrastinator. I don’t feel particularly organised, even though people often ask how I fit everything in. My usual answer is “I don’t sleep” — which is only partly true. Maybe I’m more organised than I give myself credit for… or maybe I just work well under pressure.

Planning for the future

One thing I am trying to be more intentional about this year is how I use my spare time. Evenings are limited, and if I’m honest, I’ve probably spent more time gaming than I should have (I’m a massive Fortnite fan 🎮). This year, I want to read more — both fiction and non-fiction.

The book that arrived today to support my studies is Pilates Return to Life Through Contrology by Joseph Pilates, the creator of Pilates himself. It feels quite special reading the original philosophy behind the method while training to teach it.

This blog is part of me being a bit more open and accountable — mapping my study journey, sharing the ups and downs, and hopefully showing that personal development doesn’t have to be perfect to be worthwhile.

So I’ll leave you with a question.

Are you looking at developing a new skill this year?

Is there something you’d like to learn — fitness-related or not?

There are so many accessible options now, from short courses on platforms like Udemy or Skillshare, to free learning via YouTube, or even exploring something new around your own health and wellbeing.

I’d genuinely love to know.

Feel free to comment below the blog and share what you’re curious about learning this year.

A Weekend of Snow, Study and Perspective

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Social media often shows the highlights – the polished moments, the smiling faces, the “everything’s going to plan” snapshots. But real life? Real life sometimes looks a little different.

Last week was one of those reminders.

Just as we were getting excited about the snow, our boiler decided to give up entirely. Three days with no heating and no hot water wasn’t quite what we had in mind 🤦🏽‍♀️ Typical timing! That said, a little perspective goes a long way. We still had electricity, the shower has its own heater, and a couple of portable heaters kept us warm enough to get by. Not ideal, but definitely not the end of the world.

It was also one of those moments that made me pause and smile – isn’t it funny how life has a way of keeping us grounded just when things are about to get busy again?

A Weekend of Learning (and Enjoying It!)

Alongside the boiler drama, I spent the whole weekend completing my Level 3 Mat-Based Pilates training. And honestly? I surprised myself with just how much I enjoyed it.

I’ve done a lot of similar training over the years through Fitness Pilates, and I’ve trained previously with Kelly Reed (who also tutors Fitness Pilates), so the content felt familiar but deeper. Because of my previous qualifications, I’m exempt from a fair chunk of the course, which means I should be able to complete it much quicker than I originally anticipated – a real bonus.

What stood out most was how good it felt to be learning again. I haven’t done any formal educational training for over a year, and getting back into that headspace felt refreshing rather than overwhelming. It feels perfectly manageable, and more importantly, it’s reignited my excitement for the health and wellness side of what I do.

This qualification will support my return to personal training, with a stronger focus on wellbeing, movement quality and long-term health. It’ll also be a lovely progression route for those of you who’ve been coming to Fitness Pilates and might be ready to explore mainstream Pilates when the time comes.

Community First – Always

We were absolutely gutted to have to cancel Glow Beatz last week, especially after such a fantastic start to our courses. But I felt good about the decision. People booked on in advance just as we’d asked, and our priority was – and always will be – safety. With the conditions as they were, it was the right call.

The weather did bring a few low moments if I’m honest. Not being able to get out with the dog and not leaving the house since Thursday felt strange. But in an unexpected way, it gave me the space to fully focus on the course, slow down, and enjoy being immersed in learning again.

Sometimes what feels like a disruption turns out to be exactly what we need.

Looking Ahead

This year, I want to share more of the behind-the-scenes moments – the reality behind the classes, the studying, the juggle, and my own wellness journey alongside yours. I’ll continue sharing what’s on offer at Cardio Central, but I’m also really looking forward to supporting those of you who want more in-depth, personalised guidance through personal training and Pilates.

I’d love to know:

  • How did the weather affect you?

  • Are you focusing on any personal development this year?

  • And would you be interested in joining Pilates when the classes become available?

As always, thank you for being part of this community – real life and all 💜

A Sunday at the Mind Body Spirit Event, And a Spark of Inspiration

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My daughter and I decided on a last-minute Sunday adventure and headed to the Mind Body Spirit event at the NEC in Birmingham. We weren’t entirely sure what to expect. I had only heard about it when a friend asked if I could film one of the speakers on the Friday. I couldn’t attend, but the idea stayed with me, especially as I’m moving further into the wellness space, exploring meditation and ways to support clients beyond fitness and nutrition. So, we bought our tickets and set off for the day.

Heading to the NEC

We travelled into Birmingham New Street, changed trains, and continued on to Birmingham International. The walk from the station to the NEC halls was longer than expected, but it gave us time to chat and get excited for the day ahead.

The NEC was buzzing. A big motor show was happening, full of shiny cars and motorbikes, and there was also a dance convention, with excited teenage girls in matching hoodies rushing between halls. The atmosphere was full of energy and life.

First Impressions

As soon as we were scanned in, we noticed how loud the event was. The noise was surprising, although the lovely scents of essential oils and incense drifting from the stalls helped create a calm and inviting feel.

There were lots of talks and workshops throughout the day, some free, some paid. We had hoped to see more movement-based sessions, especially as movement and meditation is where my passion lies. However, there were fewer than we expected. The focus was mostly on crystals, sound healing equipment, skincare, teas, and several stalls offering psychic and tarot sessions. A few charities were also present. The event itself was smaller than anticipated, but still interesting to explore.

Little Highlights

Despite it being different to what we imagined, we found a few gems. My daughter picked up a crystal she had been eyeing, which made her very happy. I discovered some interesting information on two things I’m currently exploring.

One was EFT training, which I’m considering adding to my wellness toolkit to support women’s health. The other was a brand called MENA-pause, which sells foods designed to support women during menopause. I had a lovely chat with the founder, sampled one of her bars, bought one for the journey home, and we’ve connected on Instagram.

Moments like this are a reminder of why I love this work. Even when events aren’t exactly what you expect, you always walk away inspired or with a new idea.

Was It Worth Going?

Absolutely. Even though the event was different from what we imagined, it gave me plenty of inspiration. It sparked ideas for more wellness events (after the success of our Movement and Meditation session) that I will run in the future. It won’t be as large as the NEC event, but it will be meaningful, immersive, and true to what we do at Cardio Central.

We rounded off the day with a bit of Christmas shopping to satisfy our retail cravings, which felt like the perfect end to our Sunday adventure.

So, stay tuned. Sunday’s visit has sparked something new, and I’m excited to bring a fresh wellness experience to Cardio Central very soon.