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July 30, 2022

Hello everyone!

I hope you are doing great!

This is just a wee sit down as time passes very quickly, and We realise it’s been a while since We 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 facebook.com/groups/carolinegirvan and those The content Creator has received over the years during the time as a one-on-one personal trainer.

00:26 - We 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 We progressively overloading the muscles during these workouts?
13:21 - We can't seem to perform a movement 'perfectly’?
15:36 - Should We do HIIT even if We don't like it?
16:44 - Is tracking necessary?
20:43 - Should We 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 We eat per day?
23:03 - Why hasn't the weight on the scale gone down, but the 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 The content Creator has learnt over the years, the more We 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, the 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 We 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 We 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 We 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
pubmed.ncbi.nlm.nih.gov/25853914/

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

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

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

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

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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.

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