Videos

Caroline Girvan Q&A | Training Tips and Mindset

Hello everyone!

I hope you are doing great!

This is just a wee sit down as time passes very quickly, and I realise it’s been a while since I sat down and talked to you as opposed to a quick talk during intro pre-workout!

I cover some questions that regularly appear within the Facebook Group https://facebook.com/groups/carolinegirvan and those I have received over the years during my time as a one-on-one personal trainer.

00:00 - Introduction
00:26 - I want to 'tone' but not get bulky?
01:35 - Higher reps or lower reps?
02:51 - Cardio compared to lifting?
05:39 - Is it normal to feel aggravation in the lower back during some movements?
06:08 - Is it ok to perform a movement slightly different from someone else?
08:24 - Fed or fasted cardio?
09:19 - Training during perimenopause and menopause?
10:47 - Am I progressively overloading my muscles during these workouts?
13:21 - I can't seem to perform a movement 'perfectly’?
15:36 - Should I do HIIT even if I don't like it?
16:44 - Is tracking necessary?
20:43 - Should I take a pre-workout before training?
20:58 - When is the best time to eat?
22:01 - Can sleep affect hunger?
22:40 - How much protein should I eat per day?
23:03 - Why hasn't my weight on the scale gone down, but my clothes feel looser in places?
24:15 - Are scales a useful tool to measure progress?
27:17 - What is the best diet? Optimal diet? Best exercise?
29:53 - Won't eating after 6 pm lead to weight gain?
30:10 - How do you keep motivated?
31:36 - What is the best tip you could give?

The more I have learnt over the years, the more I realise we have yet so much more to learn.

There are many layers to what is considered ‘optimal’ wellness as it is a balance of different dimensions, not just physical but also emotionally, socially, our environment and learning. The word balance is often cited yet this refers to a balance that is best for you as an individual. We all have different passions, goals, beliefs, priorities, personalities and I believe it is important to not become overly influenced by what is right for others as it might not be what you truly want, need or will find rewarding.

Having fun with your training and movement whether you have a goal of growing your shoulders, building a more v taper, more muscle in your glutes, sub 4 hour marathon target or PB on your barbell squat is so rewarding but remembering that progression is not linear day on day or week on week will allow you to celebrate those small wins that all add up!

A place to begin is the fundamentals! And it can be challenging when there are much conflicting information and bold statements everywhere.

Some of the discussion is quite general whilst other topics may not be as relevant to you or of less interest as other parts of the discussion.

But I hope this Q and A simply opens thinking relating to some topics and something you could elaborate on upon reflection.

Studies are always ongoing, and the incredible researchers not only ask the questions with research proposals but plan, conduct, collect, monitor, organise, record, analyse and interpret the findings to generate new knowledge to enhance society. And I love learning something new from them every day!

I hope you enjoy this Q & A and perhaps find some information useful to you.

Cx

References

Alan Albert Aragon & Brad Jon Schoenfeld (2013) Nutrient timing revisited:
is there a post-exercise anabolic window?

High load vs low load for hypertrophy
https://pubmed.ncbi.nlm.nih.gov/25853914/

Effect of physical activity on menopause and mental wellbeing
https://journals.lww.com/menopausejournal/Fulltext/2020/04000/The_role_of_physical_activity_in_the_link_between.6.aspx

Mayoclinic Menopause advice
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602

Body composition changes assoc. fasted versus non-fasted aerobic exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/

Walking for Health NHS
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health/

……………………………………………………………

Disclaimer

If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical or nutritional advice or suggested treatment. Performing any exercise or programme is solely at your own risk.


20 MIN Dumbbell Full Body Workout - Compound Movements | NO REPEAT

A perfect no repeat full body workout involves compound movements that affect many muscles within each rep!

Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements.

All you will need for this workout is some weights and your mat!

The dumbbells I am using for your reference are 2 x 15kg each for most of the workout. Towards the end, I will also use 2 x 7.5kg dumbbells for the shoulders and abs portion!

The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises.

2 x 15kg

SINGLE ARM BENT OVER ROW

SWITCH SIDE!

FRONT RACK SQUAT

CHEST PRESS

STATIC LUNGE (one side)

SWITCH SIDE!

RENEGADE ROW

ALTERNATING REAR LUNGES

PULLOVER

RDL

PUSH UPS

1 x 15kg
CLOSE STANCE SQUAT

2 x 7.5kg
SHOULDER PRESS

REAR STEP FWD LEAN LUNGE (one side)

SWITCH SIDE!

2 x 7.5kg
LAT SWEEPS

1 x 15kg
GOBLET SQUAT

2 x 7.5kg
UPRIGHT ROW

60/no rest
2 x 7.5kg
ALTERNATING DEADBUG

60
1 x 7.5kg
TOE REACH TO LEG LOWER

This is a great, shorter duration and efficient session to work all the major muscle groups in the body to promote muscle building.

Perfect for regularly returning when you have 20 minutes and want a solid full body session.

I hope you treat each set with intensity and intention…and you’ll have a super session!

Cx