"As a fitness coach, I'm ready to debunk the top three workout myths that many people believe."

In a society where we are constantly connected, finding a way to detach from the negative aspects of social media can seem like an insurmountable challenge.

Whether it's the relentless barrage of negative news or the overwhelming pressure of unrealistic beauty standards we face every single day, it can often lead to feelings of anxiety or inadequacy.

As novelist Alice Walker wisely stated, "People often relinquish their power simply by believing they possess none."

We possess the ability to filter out the distractions of the online world and shape our feeds by connecting with individuals who can truly enhance our lives.

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.

This is what she expressed:

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.

"Before I became a personal trainer, I had my own trainer, and I found strength training to be incredibly empowering, yielding amazing results. I can honestly say that I feel fitter and stronger in my 50s than I ever did in my 20s or 30s, and that transformation is solely due to my dedicated training regimen."

"Before I became a coach, I was primarily concentrated on cardio workouts, but now I’m excited to witness the shift in the fitness industry towards strength training. This emphasis on building strength, especially through functional fitness for long-term health, motivated me to share my personal journey and insights with others."

Caroline addresses a prevalent misconception in fitness, stating: "A major myth surrounding weightlifting is the belief that it leads to excessive bulking, which particularly deters many women from giving it a try. This notion is completely unfounded! Such misunderstandings often lead to the neglect of strength training, which offers significant long-term health advantages like muscle development, enhanced bone density, better posture, improved mental well-being, and injury prevention. These benefits are far more crucial and need to be communicated effectively!"

I’m also eager to debunk other common misconceptions, such as:

1. 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.
2. 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.
3. 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.

She elaborates on the impact of social media for growth: "Platforms like Instagram have transformed my business and professional journey. They've allowed me to reach a broader, international audience and highlight my true passions. It serves not only as a platform to promote my own brand but also fosters a sense of relatability and approachability."

"Every day on my social media platforms, I aim to show that fitting in exercise is achievable, even if you only have 10 or 15 minutes on a hectic day. I focus on tackling common challenges my followers encounter, including motivation, workout adaptations, and proper form. My goal is to illustrate how simple it can be to work out at home, emphasizing that you don't need costly equipment or the trendiest gym tools."

Above all, it demonstrates the significant impact that staying active can have on both mental and physical well-being. I feel incredibly lucky to have a fantastic, involved community on Instagram, where many consider me their personal trainer online. Even though my account has expanded, it still retains a cozy, local vibe, which is something I truly value," she shares.

Caroline's latest book, Fit at 50, is set to launch in March, aiming to motivate an entire generation towards fitness. "With this debut book, my goal was to demonstrate how achieving a stronger and healthier midlife is possible from the comfort of your home. I believe that even minor adjustments to your fitness habits and daily nutrition can result in significant improvements for your future," she shares.

"In the book, I delve deeply into the themes of balance and confidence, aiming to extend the discussions I've initiated on my fitness platform, Caroline’s Circuits, as well as through my social media channels. This book is a comprehensive guide designed to help you kickstart your fitness journey, featuring a six-week program that includes full-body strength training and high-intensity workouts, along with 60 nutritionally balanced recipes and example meal plans," she clarifies.

"I have always aimed to remain relatable and approachable, which is why it was crucial for me to express this in my book. I wanted to highlight the significance of fitness for a long, healthy life and provide straightforward strategies to reach these objectives. Through this book, readers can create their own home routines and discover simple methods to weave them into their everyday lives for years ahead," she explains.

With many individuals facing financial constraints and putting in long hours at work, Carline offers this advice: "I highly recommend that everyone tries to find just 30 minutes to dedicate to themselves by participating in a class. However, even a quick ten-minute workout can be an excellent way to maintain consistency and help establish a daily routine."

"Every bit of movement matters, so if you can squeeze in 10 minutes before or after work, or during your lunch break, you'll definitely reap the rewards. Don’t forget that walking is often overlooked as a form of exercise, yet being in nature offers numerous mental and physical benefits—and it doesn’t cost a thing! You'll find it easier to maintain a workout routine if it’s brief, and even a quick session can boost your mood, enhance bone and muscle strength, improve balance, reduce injury risks as we get older, and promote heart health," she explains.

One of the toughest aspects of working in the fitness industry is the pressure to conform to specific body ideals often pushed by the diet industry. "I always remind my clients and gym members that each person has unique goals and it's important not to measure their fitness progress against others. I encourage them to prioritize their strength over the numbers on the scale," she explains.

"By maintaining a consistent exercise regimen and a well-rounded diet, you can achieve improvements across various aspects of your health. However, it's important to remember that there are no shortcuts; factors such as daily activity, sleep, and recovery significantly influence your progress. In my classes on the platform, my aim is not just to enhance physical fitness and strength, but also to foster a sense of inner confidence in your body's capabilities. Emphasizing the importance of staying strong for the long haul will yield greater benefits for our future potential, beyond merely losing weight. It's essential to view this as a lifestyle commitment and to establish enduring habits."

According to a fitness instructor with two decades of experience, taking care of our bodies for the long haul involves focusing on compound, functional exercises. These types of workouts engage several muscle groups at once, reflecting the natural movements we perform in our daily lives. They offer both efficiency and effectiveness, helping to build strength as we grow older and enabling us to carry out our daily activities with greater ease.

"Squats, in particular, exemplify this concept well. In addition to physical activity, it's essential to supply our bodies with the right nutrients to sustain our daily energy levels. Protein plays a crucial role, as do the essential vitamins and minerals necessary for maintaining optimal health."

At 51 years old, he recognizes how crucial it is to care for your joints. He explains, "Physical activity plays a vital role in joint health. A significant advantage of adding strength training to your routine is its positive impact on joints and bones. By exercising with resistance, you fortify the muscles, ligaments, and tendons surrounding the joints, which alleviates stress on them and helps prevent injuries in the future."

"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 envisions the following outcomes for 2025:

1. 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.
2. 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.
3. 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.