Getting fitter and stronger with Caroline Girvan- all welcome!

Epic 1 Day 16 arms and shoulders for me, and the disturbing discovery that my left arm is significantly weaker than my right. 😣i was all proud of myself for doing nearly the whole session with my 7.5kgs.

Am wondering if I should replace one run a week with a HIIT, either Caro or growingannanas.

I have the same issue with my lower back. I do a little with a block or towel under my back to keep it close to the ground but spend more time on plank exercises or those that involve lying on my front.

I am going to try follow @FlowerArranger 's advice and do a little abs work regularly to try strengthen my core.

Iron Day 2 complete, my arms are not as strong so tougher for me and dropped the weights but glad I got through it. Probably take a break from CG over the weekend and stay active, I find it hard to get time to schedule in workouts

It's Rebecca Louise's Best Abs you want.
There are a few crunches, but just do sit-ups or Russian twists instead.
But if you are struggling with arching your lower back, you really need to work on your core.
Keep doing Rebecca's Best Abs, but also do the Bowflex 3-minute plank every single day.
Believe me it works!

Day two of EPIC today and I was surprised I could walk to take part!😉. I wasn't prepared for the relentless push ups and I really struggled and had to make lots of modifications. Please tell me that I will eventually be able to do these!!! Great to hear everyone else's stories!

Can anyone recommend a good 30 minute no crunch abs workout on YouTube that I could do in place of the Caroline ab days on Iron?

I really struggle with arching my lower back and I just can't get an effective ab workout as all it does is hurt my back 😭

Omg I did one of the growingannanas HIIT workouts this morning, and it was nails! It was one of the 30min ones and was relentless. Felt like I got such a good workout, I’ll be doing more of those alongside CG.

I love this group, my kind of people not closely tracking measurements and weight!

I've been relatively active and feeling fine all day but the DOMs are certainly starting to kick in and sure I will wake up sore tomorrow! I have a very sore knee too so may need to go bit easier on the lunges, managed more weight than I thought I would for them but looks like that wasn't the best idea.

Chest tomorrow will be interesting..!

The lunges do get easier, though never easy...... at least not for me. I've been known to shamelessly substitute easier moves when it all gets too much...

Wait till you get to the weighted hip thrusts 😱

Hi there. After reading your posts I did Day 1 of EPIC this morning. Wow it was challenging. I've done some weights before but had fallen off the wagon recently so this was great to have a go at something new and set myself the goal of completing the programme. I seem ok with squats but really struggled with lunges which I always find. Can anyone reassure me that they will get easier and any tips to help? I'm really looking forward to Day 2...but not sure if I'll be able to walk tomorrow!!

I've stopped weighing myself altogether since I got into weights. I can tell that my overall calorie burn is higher, and I can both see and feel on my body where fat has disappeared and muscle has appeared. I also track my RHR/VO2 max and of course my running speed/how much I'm lifting. That's all I need.

Thanks both, you have the same thinking as me.

I follow a few different PT on insta and majority recommend tracking for all size, weight and calories to improve shape. I also have the type of personality that could get very caught up in it so have resisted until now.

They also claim need to lose fat before can gain muscle therefore need calorie deficit first so it is so good to hear that you dropped a dress size without losing weight first, I am also more interested in how I look in mirror and in my clothes than what the scale says

@prescribingmum - I'm far too disorganized to have a set pattern with regard to abs and planks. Sometimes I do one, sometimes the other, and quite often both. Sometimes I incorporate the Bowflex planks into Rebecca's Abs, i.e. do them where she is doing the boring high planks and cobra.

NB: Caroline also has an excellent 15-minute plank workout. Though I usually split it in two...

I check my weight quite regularly but I do not use a measuring tape. I don't need to, because I can see and feel the evidence. I look toned, I have some nice upper arm and shoulder muscles, and I dropped a dress size - even though I didn't actually lose any weight. Muscles weight more than fat... 😎

@BigButtons @FlowerArranger did you track your physical changes by measuring arms/waist/hips etc? Did you track your weight?

I have never done this (to the extent I don't own a measure tape or weighing scale) but am toying with the idea. I am excited to see changes and wondering whether it will motivate me or not. I really hope I also get to the stage where I can admire parts of my body in a photo but equally don't want to get too caught up in it.

My general motto is that exercising is for physical and mental health benefits, the shape changes will come if I persevere

I tried out Iron D1 today, stuck to 8kg dumbbells (raised to 11kg for deadlifts as I usually deadlift heavier than I squat). Overall I loved it, completely see what you meant with the slower 8-15 reps per set. FB goes so much faster, it was hard work (in a great way) slowing it down. I averaged 10 reps for it all. Legs were jelly like at the end but I loved it and looking forward to trying more.

My legs are much stronger than arms so the real challenge is going to be when I do the upper body workouts (and will probably need 1-2kg weights!)

Aiming to continue and throw in some of the extras @FlowerArranger suggested for HIIT and core. Do you alternate the abs and plank videos or always do both?

@Direwolfwrangler couldn't agree more. I got into home fitness after DC2 (when going to the gym was unthinkable but I wanted some fitness back) before the pandemic hit and couldn't believe how much was available online, even more now :) Also was very fortunate that I had a good set of dumbbells and kettlebells when lockdown hit

Thanks for sharing those @FlowerArranger! some more ideas to add to my YouTube library. I love that all of this stuff is available for free, I can’t believe I used to go to a gym, my commitment is much better when I do not have to leave the house 😂

Thank so much @FlowerArranger, will try incorporate both into my workouts too, would be an absolute dream to strengthen my core. Little and often is definitely way forward as I will give up if I try too much!

I am totally in awe of your fitness and strength in your 60s, its inspirational :)

@BigButtons ....... oh yes, the vest tops and no bra!!!!

I'd never have thought I'd be able to get away with this kind of attire at my age 😎

@prescribingmum - here is the link to Rebecca's Best Abs. Be warned: her chatter can be annoying...... I just turn the sound down and listen to something on BBC Sounds instead...

A strong core will make lifting weights infinitely easier. Here is the Bowflex 3-minute plank:

As for cardio, I would highly recommend Growingannanas. Anna has loads of non-jumping HIIT workouts of varying lengths that are well structured and fun. I have attached a photo listing just a few - Hopefully it will upload. 😀

RIGHT. I'm actively looking for sleeveless tops to wear this summer because my shoulder definition is on point. My abs have pinged flat. It's amazing.

Sleeveless tops and bikinis!!!! Caroline must have done wonders for the swim wear trade.

Thanks @FlowerArranger, I will take a look at the abs workouts you've mentioned too. I struggle with engaging my lower back in abs exercises so don't do much abs heavy work. I hate cardio and my pelvic floor can't tolerate jumping. All 3 issues are a result of pregnancy so when I discovered strength training, I started enjoying exercise again so this is also why I was happy when I discovered there is an iron series. You have inspired me to revisit the abs again as I would love the strong core you talk of

You make a very good point that I could easily do any of her programmes and cut at the 30min mark though. I want the addiction you have to her workouts!

I'm quite old (60s...), and oh my, it's utterly amazing what difference following Caroline has made to my arms, back and boobs! I can wear sleeveless tops again!!!!