|
|
Published |
Caption |
Likes |
Comments |
|
|
![]()
|
2025-09-04 01:17:47
|
|
14,119 +22%
|
422 +74%
|
|
|
![Hello everyone!
I hope all is great with you! I’m just writing to let you know that the program guide and calendar are now available ahead of the NEW 10-week IRON PRO program launching next Monday, September 8th!
I know many of us prefer to print a copy to track our completed workouts, so I’ve created two versions of the IRON PRO printable calendar: one in full colour, perfect for digital use, and another in black and white, which is great for printing and saves on ink! Both versions are included in a single, easy-to-download PDF format. You can find the printable calendar in the CGX app.
For full details on programming, necessary and optional additional equipment, weekly scheduling and other helpful information relating to IRON PRO, please look for this article under the Knowledge/Article tab within the CGX app.
Should you require any assistance, please don’t hesitate to contact our CGX Support Team.
I’m excited to share the programming of each session planned with you! It’s going to be a fun 10 weeks, that’s for sure!
Cx
#hypertrophy #athomeworkouts #musclebuilding #cgx]()
|
2025-09-01 00:25:50
|
Hello everyon..
|
8,595 -26%
|
155 -36%
|
|
|
![Hello everyone!
I hope you are all doing great! This is just a short message to let you know that the 3rd article within Caroline’s Corner has just been released. In this article, I write about my ‘supplement stack’ as I have often been asked about this! I hope you find it insightful, informative, but more than anything, it provides perhaps a different approach and mindset to what we might see everywhere online. I touch upon collagen, gut supplements and pre-workouts, amongst other supplements available on the market.
It is a long one…so I suggest saving it for a train journey or some reading when sitting down having a cuppa! Caroline’s Corner is different from the other countless articles available within CGX (currently, over 350 are available for you to explore) in that it originates from what has been on my mind for quite some time and is a common topic of discussion, often due to confusion and misinformation.
I hope to provide you with some things to consider when it comes to all things supplements!
The IRON PRO Program Guide plus calendar will be released this Sunday, so I’ll be sure to let you all know when it’s available!
In the meantime, it’s been amazing to see you enjoying the new workouts combined with the existing workouts within August’s suggested calendar…and of course, the excitement for Monday, September 8th, when we begin those 10 weeks of IRON PRO!
Cx]()
|
2025-08-28 18:17:21
|
Hello..
|
10,037 -13%
|
174 -28%
|
|
|
![Hello everyone!
I just wanted to share that I have published some new meal ideas, built around the small but mighty egg, on my CGX app! I hope these provide some inspiration for some of your meals. These are intended simply as ideas to make your own!
Eggs have often been an interesting topic of conversation and even debate, particularly as it pertains to cholesterol. You might have noticed over recent years that one day, they are in the headlines associated with heart disease, whereas another day, they are one of the best foods we could have in our diet! If you would like to learn more about what research as a whole tells us about eggs & the impact on our health, both acutely and over time, you might like my article… ‘Eggs, what’s the crack?’.
This can be a useful read as the discussion around how different types of studies can affect what we see in the headlines can be applied to other foods, such as dairy and meat.
These new meal ideas will hopefully provide some inspiration for ways in which you could include eggs in different meals.
You can find these meal ideas within ‘Meal ideas’. Simply use the filters to narrow your search if you are looking for breakfast ideas based around protein, for example!
Next week, more details relating to the NEW 10-week program coming early September will be available within the HQ, along with August’s suggested training calendar! In the meantime, I hope you are enjoying July’s calendar or however you decide to move! Cx #egg #cgx #protein]()
|
2025-07-21 17:34:45
|
Hello eve..
|
10,392 -10%
|
179 -26%
|
|
|
![]()
|
2025-03-23 21:53:59
|
|
5,940 -49%
|
299 +23%
|
|
|
![]()
|
2025-01-12 03:08:27
|
|
5,193 -55%
|
199 -18%
|
|
|
![Hello everyone!
I just wanted to share some meal ideas based on protein and jacket potatoes! I hope these provide some inspiration for some of your meals. These are intended simply as ideas to make your own!
Potatoes in general are an interesting topic of conversation and even debate!
Single-ingredient, whole-food carb sources (such as potatoes) and single-ingredient, whole-food fat sources (such as avocado) are sometimes grouped amongst ultra-processed foods containing both high carbs & high fat, such as doughnuts, pizza and French Fries…yet foods that are high in both carbs and fats can’t be found in nature!
‘The association of potatoes with energy-dense Western dietary patterns has also contributed to a perception that potatoes are inherently unhealthy’. (1)
These new meal ideas built around protein and the simple jacket potato, along with my deeper discussion on potatoes and ‘their reputation’ is now available on the CGX app!
You can find these meal ideas within ‘Meal ideas’. Simply use the filters to narrow your search if you are looking for breakfast ideas based around protein, for example!
Cx
1. Fleming SA, Morris JR. Perspective: Potatoes, Quality Carbohydrates, and Dietary Patterns. Adv Nutr. 2024 Jan;15(1):100138. doi: 10.1016/j.advnut.2023.10.010. Epub 2023 Oct 30. PMID: 38436220; PMCID: PMC10831888.
#cgx]()
|
2025-01-09 20:21:49
|
Hello ..
|
9,838 -15%
|
178 -27%
|
|
|
![Hello everyone, and Happy New Year!
I am delighted to introduce the newest series within the CGX app, the REV Series, beginning January 12, 2025!
This will be a six-week series with resistance training at its heart, with short bursts of power, speed, agility, and endurance to improve our overall athleticism… and abs specific within every lower body session!
(Please note there will be low-impact alternatives for any movements involving jumping)
You don’t need any additional equipment beyond what all of my other series/programs require!
I know many of us prefer to print a copy to track our completed workouts, so I’ve created two versions of the REV Series printable calendar: one in full colour, perfect for digital use, and another in black and white, which is great for printing and saves on ink. Both versions are included in a single, easy-to-download PDF file. You can find the printable calendar in the CGX app under the latest article titled: “What is the REV Series?”
For full details on programming, necessary and optional additional equipment, and scheduling for the REV Series, please look for this article under the Knowledge/Article tab within the CGX app. If you need any assistance, don’t hesitate to reach out to our CGX Support Team.
Should you require any assistance, please don’t hesitate to contact our CGX Support Team.
Ready to put our heads down and direct as much tension as possible to our muscles whilst having fun with those intensity techniques we love, along with short bursts of heartrate increasing explosive movements?
Cx #cgx #muscle #athomeworkouts]()
|
2025-01-03 02:27:07
|
Hello every..
|
16,854 +45%
|
312 +29%
|
|
|
![]()
|
2024-12-24 16:42:03
|
|
16,973 +46%
|
580 +139%
|
|
|
![]()
|
2024-12-01 08:39:41
|
|
11,472 -1%
|
230 -5%
|
|
|
![Hello everyone!
I just wanted to share with you this year, CGXmas that is beginning tomorrow!
CGXmas is 24 workouts, one per day, to bring us right up to Christmas Eve!
These workouts are programmed to cover all muscle groups across the week approx 1-3 times each week, depending on the muscle group.
We have more traditional hypertrophy sessions, abs specific, and some cardio and HIIT towards the end.
Each workout will be between 10 and 25 minutes in duration and programmed to minimise the crossover of muscle groups However, there usually is some form of crossover between the upper and lower body, particularly if using free weights!
Why CGXmas?
In my experience, December was often the quietest time of the year when I worked as a personal trainer. I think a large reason for this was that people were very busy during December. Rather than focusing on what we ‘can’ do, we could think there was no point, and the plan is to hit it hard come January.
But more often than not, this mindset often leads to feeling not the best come January. Imperfect action is something we can hugely benefit from all year round, and I do on a daily basis! It is the mindset, other habits and behaviours that follow from ‘doing what you can’ that really make the difference this month! Finding ways to still incorporate the actions that make you feel your best is something we can all do!
These workouts are short in duration to help provide some loose structure to December so you can continue to train in a way that suits your schedule! In previous years, it worked great for many to follow along each day as they are released…or even save them to complete 2-3 sessions in one day! And trust me, the duration of a session is not indicative of the tension applied to a muscle!
The minimal equipment required is dumbbells, a mat and a glute band…and the additional equipment list is endless! I always encourage you to make these workouts your own!
I’m so excited for this month and all the fun that will come!
Whether you are joining me or have your intentions all sorted for December, I hope you all have the best month ahead!
Cx #CGX #CGXmas #athomeworkouts]()
|
2024-11-30 20:46:58
|
Hello every..
|
10,954 -6%
|
204 -16%
|
|
|
![Hello everyone!
I just wanted to share with you that the first article of ‘Caroline’s Corner’ has just been released.
Caroline’s Corner is just that…a small part of the CGX app where I will share more about my own journey, mindset and habits, but also what I have learned from those I have met along the way. How I approach movement, training, and nutrition, what will change (and won’t change) now that I’m in my forties, my self-care routine, and perhaps most importantly, my mindset, as this is the basis for everything: how I talk to, identify, and see myself.
The first article is inspired by a recent conversation with a lady who said, ‘You are lucky; you don’t experience that food noise!’
I just felt compelled to share my thoughts around this, as there are many ways in which we could break this down. I also share some non-negotiable actions and ‘standards’ I set for myself that, while they take effort, enable me to train, lift, move, eat, and sleep in the way I know is best for me today, right now, and also for my future self.
When writing Caroline’s Corner, I am intentionally minimising citations to studies for 2 reasons: we have countless articles with countless references that are built upon evidence-based information already existing for you to explore. Secondly, my intent here is to share my feelings, thoughts and experiences in the hope that you even take away some insightful or thought-provoking pieces of information, even help with a perfectionist mindset, an all-or-nothing approach or the tendency to believe that to feel good, improve your body composition or overall health that it should or needs to feel hard, fast, extreme, or involve spending lots of money on the latest trend!
These articles are a great way to pass the time when travelling or relaxing in bed when the world is quiet.
We are releasing a weighted vest full-body workout on Friday, and of course, CGXmas begins on Sunday, so there is a lot of fun ahead this week!
Cx #cgx #carolinegirvan]()
|
2024-11-27 04:44:55
|
..
|
10,046 -13%
|
141 -42%
|
|
|
![Hello everyone! I just wanted to let you know that day 1 of the NEW K5 Series is being released tonight at midnight UK time. This is a 5 day mini series involving 5 workouts to explore anytime you like! Each workout is approximately 35-40 minutes in duration will be released Monday, Tuesday, Wednesday, Friday and Sunday this week! I hope you have fun exploring these sessions…there is absolutely specific in every workout so lots of variety! Cx #cgx #kettlebells #muscle #homeworkouts #hypertrophy]()
|
2024-11-18 01:12:16
|
Hello everyone! I just ..
|
18,021 +55%
|
289 +19%
|
|
|
![Hello everyone!
Just incase you haven’t already seen, I just wanted to let you know that day 1 of the P.E. Program is launching in just 7 days, next Monday the 9th of September!
It will be 10 weeks of hypertrophy training with the goal of applying tension to the target muscle using the method of pre and post exhaust training as our inspiration!
All you essentially need to join me for this program is dumbbells, a mat & glute band…but there are countless equipment we can bring in to make each workout our own!
You can access the P.E program guide along with the printable digital version of the calendar for download & printing all within the CGX app!
I am very excited to work through these 10 weeks and one things for sure…we will finish every single session with exhausted muscles yet feeling so strong! Cx
#cgx #homeworkouts #buildingmuscle #hypertrophy #resistancetraining]()
|
2024-09-02 23:47:01
|
Hello everyone!
J..
|
28,534 +146%
|
462 +90%
|
|
|
![Hello everyone! To celebrate the launch of our new feature, ‘Offline Mode’, now available on my CGX mobile app this week, I’m excited to give you a preview of the NEW Sunrise Collection series featuring ten NEW workouts that will all be available this Monday, July 22nd.
As part of your CGX membership, you can download these workouts on your mobile device from Monday or any of our 375+ exclusive workouts already available on the CGX app to take with you on your travels and watch them without needing an internet connection! More details about the suggested schedule will be available as usual on the weekly Sunday HQ.
Ready for some fun in the sun! ☀️
Cx
#cgx #carolinegirvan #summer #workout #bodyweightworkouts #holiday]()
|
2024-07-19 03:11:30
|
Hello everyone!..
|
15,949 +37%
|
394 +62%
|
|
|
![Hello everyone!
Just a wee update to the content that is coming this summer…a mixture of mini-series, solo workouts and exciting developments within CGX in response to your requests! In swiping right, you will see the suggested calendar for this week with 3 new workouts including an ‘out of character’ front delt focused session and towards the end of the week, burpees!
Within the Knowledge base, our Chartered Psychologist Aidan delves into how social narratives could impact us during perimenopause and our new S&C Coach Ryan Keating explains what is hypertrophy and why we want it!
We have 10 new meal ideas for a BBQ along with 6 sides for inspiration! The meal ideas are based around protein (30g approx or more per serving) and are then built to incorporate colour, which adds fibre! Here’s hoping for the sun to make an appearance more often!
Remember the suggested calendar is exactly that…a suggestion so as always, make changes as you see fit!
No matter what movement you have planned this week, I hope you enjoy it!
Cx #carolinegirvan #homeworkout #homeworkouts #cgx #hypertrophy #musclebuilding]()
|
2024-06-17 00:57:08
|
Hello everyone..
|
14,125 +22%
|
160 -34%
|
|
|
![Hello everyone! I just wanted to say a big congratulations to everyone who joined me for day 50, the finale of the Intent Program! You did it! We did it! I was with you every Arnold press, reverse crunch and banded hip thrust finisher!
And if you are one of the many working through at your own pace, you have lots more fun to come!
Intent was very appropriately named so, for the intention behind it…thinking less about the kg written on the dumbbell, or the no. of reps or sets…more about the intention to apply tension to the target muscle. And emphasising it is not necessarily what we are doing, but ‘how’.
Many of you have said this program has provided the best muscle gain results but I just wanted to suggest it might also be that you have progressed in other areas that has contributed. Some examples include if you have been joining me for a while, you have definitely been putting in the reps to practice those compound movements perhaps from Iron, Beastmode…, also emphasising ROM & maintaining that technique integrity with every single rep & becoming familiar with what training close to/actual failure really feels like! Also perhaps the realisation you don’t need to lift the heaviest weight you can…just because you can! Or becoming more comfortable with actively seeking out being ‘uncomfortable’. We can make any movement easier…but we want to make that weight feel heavier! Perhaps prioritising sleep that bit more as you have a session in the morning, building more of your meals around protein or even being in a more consistent routine with sleep, training, meals?
You should be proud. This was a commitment. And I fully know that it is not always easy…not always easy to have the time. Or psychologically even start the workout some days. But the immense delayed gratification we get after that session is completed is amazing! Or should we call that acute gratification, because the true delayed gratification is building up our muscle reserves for when we get older & we will certainly appreciate the benefits in years to come!
Thank you again for joining me in my home…whether you were in your home, patio, gym or hotel room! It’s been an honour as always! Cx #cgx]()
|
2024-06-10 20:47:59
|
..
|
20,051 +73%
|
324 +33%
|
|
|
![Hello everyone!
I hope you are reading this and looking forward to all May has in store for you! Hopefully some days in the sun and embracing those imperfect actions that actually lead to a pretty perfect approach to life!
I am pleased to say that the CGX web platform has launched today…the most popular request! You can view the exclusive programs, workouts, meal ideas, form library and evidence-based articles on whatever device you prefer…all with the same subscription!
If you’re already an existing member, here are the steps to ensure you can access all platforms, including the web version! Update your CGX app on your mobile to the latest version which is 1.3.0. Then, log in again to the CGX app on your mobile. Now, head to the CGX website, log in to your existing profile and explore the new platform!
You don’t need to pay anything extra to use the CGX website – as long as you’ve updated your mobile app first, we’ll know you have a subscription already. Just make sure you log in to your existing profile when you go to the website.
For new members, there is a 14-day free trial if you would like to access CGX by visiting web.cgx.tv and clicking “Let’s Go’ on a workout. This is a great opportunity to see if it is a good fit for you, is it how you like to train and how often you will use it! This trial also is cross-platform including the CGX app on your mobile.
You can visit cgx.tv to see our new website, where you can access the web platform, along with more information and support!
We are beyond excited to launch this and I can’t wait to hear your feedback!
I would like to thank YOU…for your support, whether it is joining me for your first EPIC program on YouTube or currently with me on day 23 of the Intent program on CGX… because, without you, none of this would be possible.
Cx
#cgx #girvanators #athomeworkouts]()
|
2024-05-01 17:57:29
|
..
|
15,477 +33%
|
399 +64%
|
|
|
![Hello everyone and Merry Christmas! 🌟
I will keep this short as I’m sure you don’t want to be reading a lot on social media right now! But I just wanted to share with you that the new Unleash Series will be starting Monday the 8th of January 2024!
The primary focus as always is to build muscle and increase strength. We will begin each workout with straight sets of compound movements for mechanical stress, before transitioning to sarcoplasmic training with metabolite-increasing intensity to bring increased blood flow while maintaining technique integrity until that very last rep!
Aiming for localised failure, not cardiovascular failure!
There will be a greater ratio of intensity techniques compared to the Iron Program whilst still incorporating those straight sets of compound movements in that lower rep range.
But the most important part…having fun with our training! Training can come in many forms but with the fundamentals at the core, we have room to explore all those other techniques that can add diversity!
💪 What to Expect:
* 6 weeks of structured workouts
* 5 sessions a week, 35-40 mins each
* A mix of upper-body, lower-body, and full-body routines
Let’s make 2024 our strongest year yet! Cx
#UnleashSeries #FitnessJourney #Unleash #CarolineGirvan #cgx]()
|
2023-12-24 22:13:54
|
Hello every..
|
35,770 +208%
|
769 +217%
|
|
|
![]()
|
2023-12-24 12:50:14
|
|
3,311 -71%
|
61 -75%
|
|
|
![]()
|
2023-12-22 21:38:26
|
|
2,425 -79%
|
41 -83%
|
|
|
![]()
|
2023-12-21 15:06:15
|
|
1,560 -87%
|
18 -93%
|
|
|
![]()
|
2023-12-21 03:07:17
|
|
1,522 -87%
|
26 -89%
|
|
|
![]()
|
2023-12-19 15:59:29
|
|
1,553 -87%
|
27 -89%
|
|
|
![]()
|
2023-12-18 14:26:20
|
|
1,295 -89%
|
26 -89%
|
On average, Caroline Girvan gets 11.6K likes and 243 comments per post. (Historical)
