Getting fitter and stronger with Caroline Girvan- all welcome!

Well done chloechloe! Agree the best way is just to keep going, i keep reading about how its not the amount of exercise but doing it consistently that moves the needle.

Well that's EPIC HEAT round 2 in the bag. Did the EMOM Hiit yesterday. Not my fave but not as horrendous as I was expecting it to be. Heartrate got up to the 160's and I definitely felt like I'd done a workout. That said, I think part of the problem is that it was very repetitive, only 2 complexes of 4 exercises, each repeated 10 times...I must prefer No Repeat or even ones with multiple complexes.

Now taking a well-deserved few days off. Not sure whether to start Iron or Advent. Am leaning towards Iron as it seems a lot of people in the Facebook group have seen impressive results from the strength-training-only approach.

How is eveyone doing?

An entire push-up workout is my idea of hell @ladybranstonpickle so I’m not looking forward to day 47!

I did day 17 of Heat today - compound legs - which was actually quite easy, probably as I need to get some heavier weights.

I’m at the stage where I would usually fall off the workout waggon as work is busy and there’s lots going on. But rather than giving up as I can’t keep to 5 workouts a week, I’m just plodding through the schedule in order. If 1 week is spread over 2 then so be it.

So that's day 47 of Epic Heat done! Wow an entire workout of pushup variations....some were basically impossible, and i just had to sit them out, but some doable, and some even easy!!
Not my favourite ever but worth doing to see how much strength and ability I've gained during the 10 week program. Now onto Full Body on Friday and EMOM Hiit on Sunday!

Am very much looking forward to a week off though, may do some yoga and walking but not much else!

@chloechloe
Definitely! I can easily do a bunch of renegade rows, and I'm up to multiple pushups in a row, about 5 regular and nearly 10 tricep pushups. I can keep pace with Caroline on somethings which I certainly couldn't before. I remember doing some burpees towards the end of my first round of Heat and think that they felt 'easy', compared to the ones at the beginning.

I must admit I started the Sunday HIIT yesterday and just couldn't face it. So I did 15 mins of LISS cardio instead. I'm looking forward to these last five workouts this week and then having a week off to do some yoga/walking. I think I'm going to try the Advent calendar especially as my husband said he will join me - this is truly a milestone as I don't think he's ever done any sort of regular exercise for years.

@BigButtons I am so sorry to hear that. I'm also nursing a bit of tennis elbow but I think that's from my mouse use at work, rather than the exercise. Do you take any collagen supplements? Its supposed to help for ligaments...

Did you notice any improvement in strength and fitness in the two rounds of Heat @ladybranstonpickle ? I’ve just finished week 3 and some of the exercises are insane - tricep push-ups with one foot off the floor - WTF?

i absolutely hate HIIT couldn’t bring myself to tag on 3 HIIT sessions!!!

it’s taken me 2 weeks to do week 3 as I was on a course all week with no time to train. I’ve just kept to the schedule order and will pick up with week 4 on Monday.

hi girvanators!! checking in. Coming up on the last week of Epic Heat (second time around for me) - did Week 9 Day 1 yesterday as missed two days due to a nasty cold. Feel better today and will do both Day 2 (Chest & Triceps Trisets) and Day 3 (Quads & Calves tonight. Husband is out so I can take my time doing them and maybe even tack on her 20 minute Unwind.

Have missed three of the 10 HIITs in the program due to illness/travel, so not sure whether to tack those onto the end of next week?

And then I have to decide what's next - was planning on Iron but am quite tempted by her 24 Days of Christmas, although not sure 20mins feels worth the effort of getting changed etc? Any thoughts?

@BigButtons I LOVE makers, almost as much as renegade rows. They make me feel so bad-ass when I am doing them.

well done @chloechloe her programs are really addictive. I couldn't be without them now!

Fortunately not @astronewt I loathe plain vanilla push-ups, so any insane Let’s Make It Even Harder variation is hell on earth.

I quite like Makers though too!

Strangely, I quite like makers though. And I'm glad she doesn't call them "man makers".

@chloechloe have you discovered skull-crusher pushups yet? Those things are WRONG and EVIL and EVILWRONG.

Hello everyone! I’ve been lurking here for a while but wanted to say a massive thank you for introducing me to CG, she’s amazing!

I did her Beginner’s Programme for 3 or 4 weeks and am now on Week 3 of Heat. I love it so much and am amazed that I’m (so far) really motivated to do 5 sessions a week. I don’t know what makes her Programme easier to stick to than others I’ve done. Perhaps the sheer variety of it and the fact there’s no talking, just music that I love. And I love it how she sometimes has to stop for a breather and can be seen muttering “Oh my god” when it gets tough.

There are quite a few exercises that are frankly insane though - push up hold with scorpion twists!?!? I can feel myself getting stronger week by week, so hopefully I’ll get there eventually!

I'm still working my way through Iron, but I flensed all the skin off some heel with some new leather shoes a week ago and still OW. I can't run at all. I'm managing weights at home but I don't like to go barefoot.

Thanks FlowerArranger. Today I plan to do the 3 min bow flex one, a CG HIIT (I'm working my way through epic heat again) and may do the Rebecca Louise one if I'm not totally exhausted after the HIIT!

Yes definitely remember about turning volume down on Rebecca Louise!! Have you tried any abs workouts by krissy chela?

I probably spend about 15 minutes on core and up work most days. Variations on the Bowflex plank and a dedicated abs workout.

Rebecca's Best Abs is a favorite, though I often vary the individual exercises, e.g. adding in Russian twists, deadbugs, bear walks, etc and also substituting more challenging plank variations. And obviously turn the volume down (😱)........ I usually listen to tge Women's Hour podcast instead...

Caroline's 15-minute plank is less strenuous as it sounds as it's lots of variations, with a 5 second break between each one. Maybe do just half the first time?

That is so inspiring flowerArranger. Thank you for posting.

How long do you spend on abs/core each day? I sometimes do the 3 min plank and I like CG's braced core and abs but never done her 15 min plank - sounds very tough!

Hello you all 😀

Not posting much these days but still working out 60-90 minutes most days. Primarily Caroline, plus Growingannanas for HIIT (don't like most CG's HIIT...), and occasionally going back to my old favorites (Lucy's Thighs & Glutes and Rebecca's Best Abs mainly). And always, always, the Bowflex 3-minute plank!

A couple of points in response to points raised by PPs:

Building a strong core is absolutely vital. I cannot stress too much what a difference this has made to my fitness. This is how I did it:

Bowflex 3-minute plank every single day.
Rebecca Louise's Best Abs
Caroline's Braced Core & Abs and her 15-minute plank workout

Protein...... At one point I was obsessing about protein, though I never went as far as adding supplements. Even so, I found that my kidney function - as measured by E-GFR - was declining. No doubt this is partly due to my (advanced) age, but still worth keeping an eye on by getting yearly blood work done.

Weight vs muscle....... I gained nearly 20 lb over lockdown... I've lost around 12 lb, but all my old clothes fit me again. And my muscles are awesome, even if I say so myself. Nicely toned, rock hard thighs, and no more bingo wings!

I'm in my 60s and fitter than I was decades ago. I can outrun many women half my age. I can ski all day without a break. I enjoy exercising so much and would miss it more than anything if I couldn't do it any more.

Keep at it, Ladies - it is so, soooooo worth it!! 😎

Hello! I've lurked this thread and just want to stop by and say I've just done CG Epic Beginners.
I'm an injured nearly 50 year old runner looking to build strength to help put a stop to the running injuries I've had over to last few years. Combined with some yoga.
I'm fine on the lower body but jeez, it's really highlighted how pathetic my core and upper body are. I'm the opposite of the "forgot leg day" meme😆
Think these weaknesses give me poor running form so lots of work to do.
Love hearing about you Girvinators lifting heavier weights. Gives me hope I can progress with time. Sticking to my little dumbbells and an 8kg kettle bell at the mo. Have OHs bigger dumbbells for progression but nowhere near ready yet.
I was going to move onto Epic but as mentioned above seen they are 40 min + sessions which might be hard to fit so might do the Advent ones suggested up thread.

Hello! I'm a Girvanator who has just done an aquatic name change 🙂

I still have Day 50 of Epic 1 to go, although I just do not like Caroline's HIITs, but I'm enjoying plugging away at Iron. I'm using my 10kgs for much of it now and thinking about ordering 12kgs! Who'dathunkit.

I'm vaguely fascinated by the way the fat is being slowly pared away from my thighs. I've noticed that eating more protein has actually made me less interested in carbs. I definitely need the shakes/protein powder to really make up a protein % though. Yesterday was arms and abs and it burned real good. I've also added a run a week back in just because I really like running.

Hello fellow Girvanators - I am here, plugging away at Epic Heat (second time around). I definitely feel stronger, can do almost 5-6 true pushups now, although at a much slower pace than our dear Caroline! I'm on Week 7, Day 3 - not looking forward to the endless lunges in today's workout but I will grit my teeth and do it.

Planning to try Iron after Heat, I've bought new dumbells - 10kg pair and a 15kg pair. I was put off Iron when it came out as I didn't have heavy enough weights and didn't think it would work with lighter ones.

I think I'm seeing some definition in my arms, and very slow reduction in belly fat - a long way to go yet!

I've also been really focused on my diet. I calculated my macros and have been trying (although not always successfully) to keep to them. I struggle to hit my protein goal, especially as I don't really love deli/prepared cold meats like chicken slices etc. But I've got some protein powder and I'm eating more protein than I used to, so hoping every little helps.

How is everyone else doing?

Yes I think so @BigButtons . I still intend to do it... on some day... when I have an hour!

Still meh about HIIT. I just don't think I like it and struggle to do a session on my own.

Well I still haven't done the last two sessions of Epic 1, because they're fucking long, and I have to go in the office more now and struggling more to fit 1hr+ workouts in

I did Iron 1 this morning and enjoyed it though. Used 10kg/12kg throughout and found I was well into cardio zone and sweating despite the slow movement. 30mins sessions are where it's at for me right now I think.

I think she said that she's half way through preparing a new series?

As for her physique...... her muscles are unreal and she is sooooo lean. But she does a LOT more than the 30- minutes daily sessions she shows on her channel. She is a marathon runner - ran the NYC marathon in just over 3 hours I think!! I imagine her entire life is focused on fitness, including her nutrition. Plus lucky genes...

I wish CG had been around 20, 30 years ago. I'm in excellent shape in my 60s, but I feel I wasted so much time. The sort of - mostly aerobic - exercise we used to do way back when just aren't enough. Doing weights like CG has shown us how to do is a gamechanger. Life changing actually!!