Wellness Wins: 5 things top PT Caroline’s Circuits swears by to feel strong, fit and focused
When she’s not teaching online workshops to millions, Caroline Idiens, aka Caroline’s Circuits, has a surprisingly relatable nutrition and recovery routine, and an impressive trainer wardrobe
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Caroline Idiens is the queen of accessible strength-based online workouts. Her profile has justifiably gone stratospheric due to a winning formula of four half-hour online workouts a week quite simply gets results. She is the go-to trainer for busy women looking to get stronger and feel better, particularly in midlife.
Her 2.1m Instagram following is matched by a loyal membership community who tune into her online platform for full-body, HIIT, lower body and arms and abs workouts – and who doesn’t want arms and abs like Caroline’s?
As well as being a Gloss Book expert and regular Get the Gloss Wellness Awards judge, the 52-year-old from Berkshire has published her first book, Fit at 50: Your Guide to a Stronger, Fitter, and Happier (Mid) Life in Just 6 Weeks. It features weekly buildable workouts and 60 balanced recipes created with registered dietitian Laura Clark (we love her high-protein breakfast recipes).
So who better than to take our Wellness Wins questionnaire and reveal the practices and products she relies on to power her through her day? Caroline takes us through her top five tips – and one she’s looking forward to trying. And like her workouts, they’re all easy to incorporate into the busiest of routines.
1. Get your supplements in first thing
“If I didn’t take my supplements first thing in the morning, I’d forget. I’ve made it a non-negotiable step in my routine because just as with weight training, the key with supplements is to stay consistent. Like many women, in the last 10 years, I’ve become much more aware of supplements and what I need now in terms of daily support, especially with the strength training work I do.”
“First, I take Epetome, £54.99 probiotic and Artah Advanced Multi-Nutrient, £54.99 on an empty stomach. There’s a lot in the press about creatine at the moment, with research showing how important it is for energy and muscle recovery. I take Ancient + Brave True Creatine+, from £22.40.
“My whole family has taken The Turmeric Co. Raw Turmeric Original Shot, £70 for 28, for three years. Many of the supermarket shots have a lot of apple juice and little nutritional benefit, whereas these have 35g of turmeric, which is well known for its anti-inflammatory properties. It has been an absolute game-changer for my joints and muscle recovery.
“When I started as a PT 20 years ago, my idea of nutrition was very different. Back then, it was more food on the go, driving to my first PT client of the day with a piece of toast in the car and a protein bar afterwards. I’d always have a sandwich at lunch with clients in the park. I didn’t sit down for proper meals as I was always teaching or driving! Now I’m working from home and teaching online, which makes eating well so much easier.”
2. Pre-workout collagen coffee break
“A cup of coffee is something I really look forward to and enjoy. I have two a day, the first one an hour before I work out to help boost my energy levels and focus. I have a Nespresso machine so I pop in my favourite pod, Roasted Hazelnut, add a little milk and enjoy it with a banana. I’ll add Ancient and Brave True Collagen, £28.80, which has given me noticeably better skin and stronger nails in the year that I’ve been taking it. I like that it doesn’t spoil my coffee as it’s totally tasteless. (If I’m out and about or travelling, I’ll have Kollo Premium Liquid Marine Collagen, £59.74, although not in my coffee of course).
“After teaching my morning class, it’s my time to walk the dogs, have breakfast, answer my IG DMs (which are extensive!) and generally catch up! Then the afternoon is busy planning content for the following day’s Instagram posts, which I do 100 per cent on my own and planning my next session!
3. Pack in the protein – from whole foods not powders
“Protein is very much at the heart of my diet, and I’m always looking for ways of increasing my daily intake through my snacks. I don’t precisely calculate how much I eat in a day, but I aim for roughly 20-25g of protein per meal and 5-10g for a snack.
“Getting adequate protein alongside strength training maximises muscle growth and helps to prevent the loss of lean muscle mass associated with ageing. It’s particularly important for women during and after menopause, as research has shown that more protein is beneficial, especially when we’re physically active and lifting weights.
“Some quick and easy snacks I rely on are almonds, trail mix (there’s a great recipe in my book Fit at 50), Greek yogurt pots with granola, or if I’m at home, I love peanut butter on oatcakes.
“Protein smoothies are another great way to easily up your protein levels. I often have one after my morning class and try to vary the ingredients to keep these nutritionally balanced. I don’t use protein powder, but include a tablespoon of nut butter for the protein hit (it’s also good for muscle recovery). My favourite right now is Pip and Nut Smooth Almond Butter, £15.80.
4. The right trainers for your workout
Caroline wears her favourite everyday New Balance trainers (left) alongside her pair of Saucony Hurricane 24 trainers (right)
“You don’t need lots of fancy kit to exercise effectively; however, wearing the correct shoes is important to ensure you are well supported and stable, as well as reducing the chances of injury. I have just started wearing Saucony Hurricane 24, which are great for support and stability.
“I do encourage my members to wear trainers, as opposed to exercising barefoot, for extra support when lifting weights or doing any exercises that require balance or stability (e.g. lunges) or where there is impact.
“If running is your thing, then you must wear a trainer that suits whatever terrain you are on and the extra support you therefore need. I have just started doing weekly 5k runs and wear Hoka Clifton 10, which are super comfortable and cushioned. I have a pair of New Balance (above) for everyday life and running around doing jobs.”
5. Magnesium for muscle recovery and sleep
“I wish I could say I’m a fan of cold showers or cold water swimming and jump on to that wellness trend, but I’m not! I will, however, always opt for a hot bath in the evening. This makes up an important part of my bedtime routine as well as aiding muscle recovery and reducing inflammation.
“To optimise my bath for maximum muscle recovery, I pour in Neom Perfect Night’s Sleep Magnesium Bath Milk, £40 and post-bath, I slather Dreem Distillery CBD Bed Balm, £75, over my body, which is, again, brilliant for muscle recovery.
I keep magnesium Ancient + Brave True Magnesium+,19.20 by my bed to take last thing in the day.
I’d love to try… a weighted vest on my dog walks
“Nothing beats being in nature for the mental boost, and thanks to my two dogs (Pip, a labrador and Tilly, my Cocker Spaniel) I’m out for an hour morning and evening. Many of my clients tell me they have started to use weighted vests on their walks, and I’d like to do the same. They say it helps not only with their posture – strengthening core and back muscles – but also that the added resistance helps with overall strength and endurance levels.”
Find out more about Caroline Idiens – try her summer legs workout exclusively for Get the Gloss.
