Getting fitter and stronger with Caroline Girvan- all welcome!

[BigButtons]

New thread!🤩

Thanks everyone that's hugely helpful. Must confess I'm quite impatient and didn't watch/read the introductions. I'll do that now though. I have two barbells at home and a set of adjustable dumbbells. Have weights from 10kg right down to 1.25.

Thank you so much @BigButtons and @FlowerArranger . I'm still petrified but now I know what to be petrified of!

I haven't worked out with weights beyond the odd gym induction over the years. I only have light handweights at home- but have requested some for my birthday coming up this week! I gather the Beginner one is bodyweight anyway? And will also check the plank one and others from the website - I haven't actually done that, just grasped at the straws of people's success stories while contemplating my deteriorating body

Hey, @WishIWasACavewoman - I'm quite old (late 60s 😱) and yet...... I can do it. 2.5 years working out with Caroline and I am fitter than I was in my 30s. It is sooooo worth it.

Always remember it's you against you. Use weights that are challenging but which you feel comfortable with. Modify and/or substitute. Just as long as you are doing it, you'll get there.

Life changing. It really is.

I feel almost weepily hopeful to read that. I don't feel like me anymore. It would be wonderful to feel strong again. Thank you.

My hamstrings and glutes were sore this morning after the beginners whole body dumbbell workout yesterday! I didn't want to do any lower body weights today so I did a 30 min growingannanas HIIT class and that was bloody good too!
Thanks for all the tips on this thread.

I think Anna's HIIT workouts perfectly complement Caroline's weight based workouts. I often add on half or even a whole one:

First a warm-up, i.e. stretches and some running on spot/jumping jacks
Then Caroline's workout
Then the Bowflex 3-minute plank
Then 20-30 minutes Growingannanas
Plus (if i have any energy left...), Rebecca's Best Abs or Caroline's Braced Abs and Core
Finish with cool-down.

Total 90 minutes or so.

Followed by an omelet and a cup of tea 😎

Woah @FlowerArranger that's amazing! How often do you do this weekly? I've kind of got into the habit of shorter workouts over the years that the thought of a 90 min workout fills me with fear! Might be easier to do a longer workout less often though than to try and fit in a shorter workout almost daily.

Well, first of all I'm retired, so finding the time is rarely an issue.

I find Caroline's workouts very energizing. Somehow I always want to do more!

I believe a strong core is absolutely vital, so planks are non-negotiable.

I do 75 to 90 minutes most days, with a rest day every 5 to 8 days. My rest days aren't planned - they just happen when other stuff takes priority.

I could probably challenge myself more with the weights if I did less, but I'm not totally focused on lifting heavy.

At my age, overall fitness, flexibility and balance are my priorities.

I wish I could be like Allesandra Ferri - I saw her in Woolf Works with the Royal Ballet and you'd never have thought that she was then in her late 50s.

en.wikipedia.org/wiki/Alessandra_Ferri

That's fantastic! I'm in awe of your dedication @FlowerArranger. I'm worried about the inevitable muscle loss as I age too so I really need to step it up a gear. I'm slim but have rubbish upper body strength and little muscle definition. This is the year I'm getting buff thanks to this thread! 😂

It's not just about preventing muscle loss, @pharmachameleon . Preserving bone density is equally if not more important. How old are you? I think a bone density scan in one's 50s is an important bench measurement. Mine showed the beginnings of osteopenia, which I was able to stabilize through my workouts.

I don't really care about wrinkles, but I'll do anything I can to preserve my physical strength. I look at other women my age and what I see is scary. My friends tell me "I don't know how you do it!" - but until about 3 years ago I didn't take fitness training seriously. I walked a fair bit and occasionally I'd do some mild aerobic workouts, but it never occurred to me to work out with weights, or do planks and serious abs exercises.

I've come a long way. I'm not actually sure how I found Caroline. I vaguely remember working out with Jo Wicks during lockdown, then I came across Lucy and Rebecca and Popsugar Fitness and a few others - and the rest is history!

Hi @pharmachameleon I’ve fallen off the wagon over Xmas but am a recent convert to CG too. You must already be fit from the Les Mills workouts, so I suggest you do the Epic Beginners 1 week Programme to get familiar with the moves and then repeat if you feel you need to.

After that I started with Heat as I struggle to find time to do more than 30
minutes and most of the other Programmes habe longer sessions. I printed off the schedule which you can find on her website. I then google the day I’m on to do the workout and tick them off as I go along.

If you have time to do longer workouts you
could equally do any of the other Programmes. Hope that helps!

Thanks @chloechloe. This morning I did a warm up then the first of CG's iron series (legs). CG used 15kg dumbbells and I used 7.5kg but I shouldn't compare myself to her 😆. I was shaking by the finisher! Did the Bowflex 3 min plank workout afterwards but only managed 2.5 mins before I collapsed! I'll work up to 3 mins hopefully soon.
Thanks all for the advice. I'm loving it so far.

Woo hoo! Just done EPIC beginners day 1!

I have a looong way to go before I reach FlowerArranger's level and I couldn't do the single leg squat thing at all, but I'm so glad to be underway. Thanks for all the guidance on here!

Morning Girvanators! I am into the last week of IRON. I've definitely got much stronger, but don't feel like I've leaned out much. I think I need to dial into my diet a bit more, didn't go mad over Xmas but definitely eased up a bit on tracking and had a few more 'treats' than I do usually.

Thinking about getting a macro check in the infamous Macro Facebook group. Although I really don't want to start weighing my food! I'm not sure if i am eating enough/too much/wrong timing. It's just bewildering out there - now the latest thing I am hearing is that intermittent fasting is bad for women in thei 40s as it can raise cortisol....but then others say it's good because it offers a chance for autophagy (cell repair).

Well done to the newbies, the first few are always the hardest!

Hi everyone, I’d like to join you all if that’s ok. I was redirected here from my recent thread on YouTube workouts (I did Jillian workouts regularly for years and am now ready to get back into exercise after a long break)

I’ve just done Epic beginners day 1 and enjoyed it. I’m loving the no talking, the counters for each exercise (the beeps really help), and the progress bar. The exercises were ok too 😄 I was familiar with most of the moves, though there were a couple of new ones I hadn’t done before. I’m looking forward to day 2! I’m planning to go onto Epic 3 after the beginner workouts.

I read through this thread over the weekend; FlowerArranger and BigButtons you are such an inspiration! You all are. I’m hoping to keep this up alongside a healthy diet and fingers crossed it won’t be too long before I see results, and feel fitter and stronger.

Great to have you here,@bluesuitcase !
I'm sure you won't regret it. You may swear at times, but the feeling of empowerment and achievement is so worth it.

@ladybranstonpickle - I've spent too much time worrying about macros and found that keeping it simple works for me. You know, "eat food, not too much, mostly plants" - plus a moderate amount of lean protein.

I managed to gain 5lb over the festive season, but I'm back to intermittent fasting and aim for around 1400 calories a day. I have already lost 2lb, even though I don't weigh food - but I've got a rough idea what 1400 calories feels like. Not drinking calories and filling up with soup helps.

Oh, and welcome to@WishIWasACavewoman as well!!

If someone of my advanced age can get super fit, you can too!! 😁

Hi @bluesuitcase and welcome!
Just a heads up- not to put you off- but Epic three is one tough prog. They are all tough in their own way of course. In Epic three she is a big fan of super/giant sets and complexes.
I 'LOVE' epic three but don't think I could have managed that straight after beginners, but maybe that's just me.
I did Epic one and started these threads because I was about to jack it all in during the first week- as is was such a huge step up from 'beginners'.
DON"T you jack it in- cry and moan to us! You will get so much stronger but you will suffer. We all suffer.
There is not a single session where I don't feel beaten up. I dread most sessions.( not shoulders and arms- I like those- but they push me to my limit also) I come back everyday for more though as the results are so fantastic.
Iron is a good one because you can suit it more to your level with the weights you choose.

Thanks, I’ll have a look at Iron but it sounds a bit scary!

I’ve read somewhere that epic 3 is easier than epic 1, is that the case?

I found EPIC 3 easier, but YMMV. None of them are 'easy'.

Just remember, it's you versus you. You are allowed to use (much) lighter weights, go slower, take longer breaks, modify, substitute.

As long as you keep challenging yourself. That's the key. Always try to progress over time, even if you cut yourself some slack every and again.
.

Thank you. I’ll definitely be using lighter weights. I have strong legs but my upper strength isn’t so great.

@bluesuitcase no epic three is definitely NOT easier than Epic one IMO. It is slightly different in format that's all. If your weights are heavy enough to challenge you it will be hard. For example I am re doing iron. I could make it much easier by using lighter weights( for me). Today Caroline used 15kg and I used 13.5 kg. I was sweating buckets and my heart rate was very high for the entire 30 mins- like tough cardio high. If I'd used lighter weights that wouldn't have happened. So use weights that challenge your body but still allow good, safe form and build up slowly.

Thank you. Wow, it won’t take anywhere near 13.5kg to challenge me!