Welcome to Nacho Fitness Coach. This is Nacho Ordinary Fitness Podcast. I'm Sarah and I'm Nacho typical fitness expert and I'm Kaylee and I'm Nacho average fitness beginner. We're here to spice up your fitness journey with some humor a little knowledge and a couple glasses of wine. We're here to prove that getting fit doesn't have to suck. So whether you're a seasoned athlete or a couch potato we've got some tips tricks and unconventional advice for you. Let's
redefine fitness together and learn to balance fitness and fun. So Sarah, so Kaylee, I always feel so weird doing that. I feel so wrong. It feels like backwards. It does. But every once in a while, it's so right. Every once in a while I have something I want to talk about. Okay let's do it. You're in this too. What I want to talk about right now is me. Good I love this topic because I mean I feel like the only reason why any of us are in this
world is for you. I'm the main character. It's my world. We're all just living in it. Yes that's right. What am I doing now? What are you doing now? Maybe we should. Great question. Thank you for asking. What have you been doing lately Kaylee? Not going to the gym. Yeah yeah yeah well I would say I know but I don't know. You don't know because you're not there. I was like you know what Sarah Sutherland doesn't even go to the gym.
Why should I? You know what I mean? What's the point? It's overrated. What's the point? No so a few months back my husband and I invested in a set of adjustable dumbbells. Yep. Power blocks. Yep. And a weight bench. At home. So you've upgraded my home. You've upgraded your home gym to include more than five pound dumbbells. Yeah. Which is awesome. But I still use the five pound dumbbells. Well yeah. Because it turns out they do have a place. They do. Mostly on shoulder day.
Yes. Yeah. Yep. As you put it one time, what do you tell me? Shoulders can be humbling. Yes they can. Yeah it's true. Anyway and the reason I wanted to get a set of adjustable dumbbells was because I had come across this workout. I don't know what you call it. Plan? Series? Program? Fitness professional? A fitness person? Fitness professional. Is it her or is it a program? Her. Well it's a her. Okay. She her. Her. Pronouns. That's not. Move along. We don't want to go down that rabbit hole.
Her name is Caroline Gerven. I don't know if it's a hard G or a soft G. Okay. But that's I. But you are a resident English expert. Right. But you can't you can't. You can't look at a G you know and know whether it's a G or a J. Does she never say her name? No. Huh. She doesn't say much actually. So how do you spell her first name? Caroline. Caroline. Phonetically. Okay. Oh Gerven. Okay. G-I-R-V-A-N. So what I've been doing is the iron series. She's a YouTuber.
Yeah and from what I understand she started posting these videos during COVID. Okay. For free. Okay. For people. Which is great. I love that. I think she has since monetized but all of her old workout series are still on YouTube for free.
Okay. Now she does have an app. I have the app on my phone. I haven't gotten to the point where I'm paying for it because honestly the workouts that are on YouTube are pretty amazing and I I'm just not to a point where I feel like I need to pay for anything yet.
Well I found an about section. Okay. Hello and welcome. I'm Caroline Gerven. I guess we're just going to roll with that. Personal trainer, certified nutritionist, pre and post natal specialist. My story began in my actual home in 2020 where it was just me, my dumbbells and my phone. Yeah. Fast forward now we have over 2 million strong everyday recessions been a part of shared journey and growth. Now I'm excited to welcome you to my new digital home. The app. I'm guessing the CGX. Yeah.
With exclusive workouts, fresh content, a space where we can explore, learn, challenge and build a stronger body and mind together. Yeah. Education empowers us, empowers us, empowerment builds self-confidence. So expect to learn as we train. We'll cover the fundamental, spicing things up to keep it fun.
As a mother, ultra runner, triathlete and someone striving to be the best version of myself. I'm passionate about sharing my journey with you and I'll help you find inspiring as you navigate your own path. Are you ready? Let's go. Whoa. Got it. Is that good? Yeah, I nailed it. That was great. Okay. Good job. Thanks. And she's a smoke show.
She is hot. UK. Does she have an accent? She does. Okay. I thought it was like a Irish, but I don't know. Well, I mean, Coach Curtis on he's got the UK accent. Yeah. Okay. So that's how that's what that's who she is. So I'm I have been working through it now. Now, granted, I started my 30 day workout to two months ago. I'm currently on day 27. Okay. So wait, so her workouts are daily.
They are so cheap that there's a calendar that goes along with it. And I think it's five. So Monday, Tuesday, Wednesday, rest day, Thursday, and then you're on Friday and Saturday, rest day, Sunday. So five out of seven carry the one five, five. Okay.
Which really early on I started I had big aspirations to like follow the calendar. But that's just not how life goes sometimes. So I've just been doing them in order to him and I'm, you know, 60 days in on day 27. So I'm almost done. And it's been great. I love it.
So which series you do looks like there's an iron series, an epic end game program, beginner epic series one epic to I'm doing the iron series. Okay. Oh, the kickass kettlebell series. I do love some kettlebells. And I don't know if when I'm done, I might I might just do the series again.
Yeah, and see if I can just increase my weight or just overall do a better job. Now. Here's the thing is that I know you love a good full body. I do. This is not it. She does split it there. So it's like, and I don't know since I haven't been following like what the days of the week are. I don't know if it's like an upper body lower body, maybe like ab core and then a full body. Let's look because she's got the link to the PDF here. So let's take a look and see what she does iron series calendar. And then she's got the videos. I'm going to go ahead and
Oh, so it's, I mean, it's not a bad split. So she's got leg day one day exclusively legs and upper body day glutes. Those are killer. Full body arms abs and core. So she hits arms twice a week, full body. So if you were in a jam, and you really had to only do like three days a week, you could have any how long are they 30 minutes and each you could do like the leg day plus upper body bit upper
body day, then you could do glutes and then the arms, ab and core and then just do the full body. So you could technically probably combine them a little bit if you needed to. So, okay. No, they're great. Oh, and then she breaks it up even more. Wait, it rotates quads. But same idea. Yeah. Our body upper body lower body rest, a full body rest. And then yeah, so I have not experienced doms before this two months. Okay, I have since I've
been doing it. So you're feeling it every every time. Yeah. I mean, that's fast and furious to get it in in 30 minutes. And I love a good 30 to 45 minutes. Yeah, it's nice to just get down there. I go downstairs now because now I we bought our treadmill two years ago, almost two years ago. And we put it right smack dab in our living room because I didn't trust myself enough to put it anywhere else tucked away in a corner somewhere back in office. Yeah, we put it down in the basement. I was never going to use it. Well, now that's where
the dumbbells and the weight bench are. So now, and I've been consistent enough on the treadmill that I'm like, all right, I can handle walking down the stairs. So I go down, I do like a five to 10 minute run and then do do this. I'm downstairs for 40 minutes and bam, most people aren't even awake yet. Right. I mean, I probably should just do something like this because that's
it. It's easy. Well, simple. It's not easy. It's not easy. It's nice, though, to just know all you have to do is press play. And you're just following along. And I had printed out somewhere I think maybe because there is a Facebook group that I joined. And I think somebody in the Facebook group, I don't think she put it out. Somebody in the Facebook group had put out like a PDF to write down like how many pounds you use and how many because it's 60 second. What intervals or whatever? Yeah, it's like 60 seconds on.
30 second rest. If you count your reps, you can write that down. So I have been writing those down just so that if I decide to do the same series again, I can compare for the next time. Right. There's several columns. Right. So that's been cool. Yeah, I do write that down. I like it. Yeah, I just push play. And that's it. That's my workout. I feel like I feel like you were challenging me to do this. Yeah, I am. And go through it. I mean, it actually, it's probably what would be good for me to just have some structure.
And to like move without having to think about it. Yeah, and you don't. Obviously, I know I know how to write programs. Most mornings I don't even know. Wait, when I wake up in the morning, I don't even know what what workout I'm about to. Yeah, I don't know if I do arms and abs. I don't know if I do whatever push play. We'll figure it out. I do know that I am terrible with accountability to myself. Even at this stage in the game. Like if nobody's watching me or paying attention, like Carolyn's watching you. Yeah, well, but if I'm like, all I have to do is actually just push play.
And she's telling me, I mean, at least that some makes it a little easier to be like, okay, the only thing I have to be accountable for is to get there. I don't have to be accountable for like the whole program structure and like everything. It's like you can literally just show up, push play tune out years ago, like right out of college. I went through a Windsor Pilates stage. Well, I started off with power 90. Yeah, Beachbody was just P nine before P 90. X. It was power 90. Okay, on the VHS.
We can put that in and it's but it's the same thing. Tony Horton just ran you through a workout, you know, and they were all different links and different topics and whatever else. And so Beachbody started with these different programs and I had them all, I think. And then I end up with Windsor Pilates at one point.
I feel like all those late night infomercial, like, you know, exercise programs back in the day. And there are aspects of that that I definitely miss. And I think it's good to have options because you go through different phases in your journey, or like your life changes, you know, whether you got kids in school during the school year, but then like summer schedule is different or like, maybe there's some variations in semesters or whatever I think is good to have a variety of different things that you can go to that fit for different
points in life. Yeah. And this I feel like I stumbled across this just like a perfect time because I was hitting the gym pretty hard and it was fine. I don't know that the gym is like my place. Or my all of the time. Yeah, right. Especially during winter because I'm right. Yes. Oh my gosh, it is so hard to roll out and go to the gym in the winter, especially if you try to do it. If you if you have to do your workouts in the mornings, whether that's what your schedule allows, or if that's just what works for you or whatever else are you like,
it is really hard when the weather is yucky to get out. So yeah, that worked for me. It's like that was when it was just starting to get cold and all that. I'm like, you know what, I just roll a bed. I don't have changed my clothes. I can just go my jammies and I don't know about all that. I mean, you have to change. I mean, yeah, I could stay in my jammies. I wear a nightgown to bed. So that'd be weird. But but nobody's watching. You can do whatever you want. Run on my treadmill.
My nightgown. Oh, no. Just don't mind me running along. It's fine. Oh, no. That is definitely a perk to having something just on your computer is that you can squeeze it in. And no, it's been great. And it's I've been super happy with it. And that has lasted me. I've been doing this, you know, fairly consistently for two months. And I'm still like going 27 days, day 27. Well, but like for two months, you know,
let's just focus. Let's focus on the positive. I've been doing it for two months. I mean, I skipped half the days along the way, but knocked me down a peg here. What have you done for the last two months?
Nothing. Absolutely nothing. So I survived. That's what I've done. You're sitting here in the flesh. I was proud of you. The the end of the year is crazy in our house. I feel like once we hit Halloween, the next like 10 weeks are just a blur. Like, we've got we've got birthday. I mean, the holidays and the new year and all the like things everyone else
has to deal with, which is crazy. We also have two birthdays in there to our family. And so it's just like, oh, my gosh, it is wild. No, I'm literally in survival mode, which is fine. But picking up my house the other day, just a couple hours ended up with like 12,000 steps. Oh, because that's just what happened. Oh,
we steps you out today. I don't know. Should we see? All right, hold on. It's been actually a while since we've done this. I haven't you haven't asked me that question for a while. Oh, oh, I'm like, this wasn't a great day. And I don't really know what we do. Well, we were at the Yeah, I don't know. Tell me about it. How many do you have? 10,200 you do. I do not. You beat me 8739. Well, that's what happens when you go spend 45 minutes on the treadmill.
I did not spend any minutes on the treadmill. So if I was spent, if I had some treadmill, if I had you, yes, I know if I spend if I would get on the treadmill and have three miles under my belt. Well, the reason I did was because well, I didn't get up and workout this morning and then got done with the birthday party. And then I only had like 2000 steps. And I'm like, I cannot under any circumstances go record with Sarah tonight. With 2000 steps under 5000 steps. Oh, absolutely not. No, um, that would not have been a great idea.
That was my motivation. So thank you. Oh, you're welcome. Okay. See, so I'm just like, I crawled into your head. I live there. Oh, that's really a bad thing. I mean, that's great. I have a question. But now that we are looking at I have my YouTube pulled up, I have the iron series pulled up, which is the workout I'm doing. What the fresh hell is an antagonist set? Do you know what that is? Yes. So my next workout number 27. Yes, iron series 30 minute upper body workout antagonists.
I do know. Hold on. It's kind of freaking me out. Just give me a minute. And because I'm like, it's gonna be one of those things. I feel like it's got to have something to do with like the supersets or essentially 90 seconds before you hit the back again and likewise opposite.
What's an opposite set. Likewise with the chest. However, due to it being antagonist training and superset format is going to challenge your entire body. Yeah. So it's gonna be the opposite. It's like, wait a second. This is it's a very fancy way. But I love this because it's all very simple lifts. Right. It's not she doesn't get fancy. There's nothing crazy about it. The one thing she does like to tend to do is these renegade rows. I don't know if you know I love renegade rows.
I think about a renegade row. They are hard. Terrible. They are very hard. There's a lot in this next workout. But I do love a good renegade row. But yeah, I mean, you know, you got your lateral raises. You've got your pullovers. You've got your you know, they're all just very simple.
Renegade rows are right. Really easy to do with your power blocks. I don't do them with the power blocks because the smallest weight I have on my power blocks is 10 pounds. Oh, yeah, that's hard to do with a renegade row. That's when you bust the fibers out.
That's when they still come in handy. A renegade row is very tough. It's hard. It is hard. But it's a great this one's going to be hard. I'm like looking at them all. Wait, does it give you like the list of the exercises somewhere? Yeah, if you go to like the description, if you click on the number 27 day and iron series suitcase lunge. Hold on. I was on day one. Okay, so 27.
And you like click on the description. The opposite. Okay. Renegade rows pull over diamond presses landmine row. And then you go over a single arm. Oh, I like. Okay. Yeah, I get on board with this all fairies like simple stuff. It's nothing. I mean, it is it is crazy because like I do love the feeling of when I have time to go to the gym. I love busting out like heavy did this heavy squats. I love
feeling that strength of just and that power. Yeah. But this is a seems to be a really great option. Probably for me right now to at least do something at home and not feel like I'm like and I mean, I have the equipment at home to do the heavy stuff too. Right. But sometimes I feel like I need to a lot more time than what I maybe have. And I'm like, oh, okay, you can do 30 minutes. Yeah. Squeeze it in and out you go. Yeah. So huh, this is awesome. I love it.
I like it. Oh, good. Good. Like I did a good job. You did a good job. Thanks. Um, what else can we find on here for her? Anything else that you've noticed from her? This is just your kick now lately? I don't know. I think you know, I love me a good Facebook group and there are a few different kind of just like supportive Facebook groups where people just kind of like post their progress and has it been kind of fun? Good to see. Have you seen people that are inspirational? I've seen people that they're Yeah, they're
some before and after pictures and some and honestly, it's just the people that are like posting every day, which I do not. I don't think I've ever posted in there. There's the people that are posting every day that are just like there's this one lady who just like posts a big like face shot. A big old smile and face. She just makes me so happy. I don't know. Just like her face, but I love it.
Happy. Did you talk about food at all or is it all just like workout? I do. I have heard that on the app there is some food talk. I don't know. Do you have to? But you have to pay for that. You have to pay for the app. And I think the app is just more like so like there's an iron series on the app, but it's not the same iron series.
Got it. So she's kind of evolved a little bit. She probably worked on because all these videos are like a year old, but I'm like, honestly, these are great. And I'm not saying there's anything wrong with the app or that like I would never get there or whatever. But for what she's on it, and I'm kind of afraid she's going to like pull them from YouTube because
No, she's monetized him at this point. She's getting ad revenue. She's getting some money for us. So she's I'm sure she's financially fine from that standpoint. And I doubt she'll pull them. But I'm sure she is going to try to push people to want to do that. Because yeah, for sure.
Because then they're like a little bit more, you know, they're hers. Right. You've got that kind of in there. But yeah, and I always felt like online or like YouTube workouts were always kind of a joke or whatever. It's like, you know what I mean? Yeah, you're like, how somebody tells me like, Oh, go try this free YouTube workout.
Nobody could take that seriously. I heard brandings on point, though. I mean, you're doing a great job with it looks wonderful. It's a very professional look. Now, how did you originally find her? That's what I was just trying to think of. It was kind of a whole series of things. I think so I was doing FitBot. Okay, bot app. Yep. And then I think from there, I was directed toward because then I then I started wanting to dabble with like macro.
Yeah, counting. And so then I found another Facebook group that's like macros, Inc. Yep. Which is I think a big macro accounting app. Okay, you have to pay for it. Okay. And a lot of people in that group did these workouts. Okay. And I think that's how I remember. Right. I think that's how I found it.
Yeah, I think I think she looks great. And I don't necessarily feel like I think she's something that these workouts are only for women like this. No, and I told my husband that too. I'm like, these look like great exercises for guys too. They're not like, they're not centric or anything like that. These exercises are very gender neutral. And they're like very simple ones like, you know, it's like the RDL or the renegade rows, but then I mean, there's squats and there's other things in here too, then I would say, and they're not like, they're not cardio.
They're cardio heavy, which is I think what you tend to think when you think of like, oh, woman led you to free workout, cardio or hit or whatever. Yep. They're not there. She more focuses on like, you know, getting the lifts right, taking your time, which is great.
Not doing as many reps as possible in the one minute, just making sure the quality is still there. Now, do you feel like at the end, you still get a pretty decent cardiovascular workout from it? Yeah, it's still just because you're moving and you're you're doing the weight stuff. You're still feeling pretty. Yep. And so I think some of her other series are a little more cardio or hit. Yeah, I could see that. Because some of them look like they'd be a little bit more like aerobics. Yeah, but this one is the iron series is not it's very, yeah, I don't know.
I love it. I think everybody should do it. I've been trying to get all my friends to do it and nobody will do it with me. I'll do it. I should do the bodyweight abs and core one too, because that is one area of myself that I do not like training, but right now needs a lot of training. My abs. What's my goal for It is 24 is Get abs to get abs. I don't know how I'm gonna do that. You have to get them. You have to get them and then see them. Or do you just want to get them? Do you want to see them?
My own or yours? I mean, in my opinion, I think that's why you get them. So that you can see them off. Yeah. Well, yeah. Because my goal is like where we're no crop tops around town or whatever. But I mean, yeah, she'd be able to flex. And if Yeah, I'm not a hussy. If you want to know, I'm married and have kids. I have standards. But swimsuit seasons coming up. Oh, hey. All right. Yeah, I mean, it's now it's the time to get ready for that.
If someone sees them, they see them, you know, not my problem. Then you're gonna have people hating on you. I don't care. Me jealous. Guess what? I don't care. I'm old. I'm too old for that. I don't care anymore. So it's 40. Oh, almost not yet. As someone hates me for my abs, you know, like, you know what? Listen, sounds more like that. Let's just pump the brakes a little bit. Oh, let's just get there first. Why don't you focus?
Why don't you focus on actually like growing them first, seeing them? And then you can talk about that. I get cocky. Then let's yeah, let's wait. So let's just I don't have any haters yet. No, I don't think so. I think you're good. I think you're just jealous. What you think you are a hater. You think you're closer to seeing your abs than I am. Well, you know, we're going to deal with redo. We'll redo the body fat composition and we'll see. OK, because we need an update. Yeah, we do.
I don't think I've probably changed at all. I think I have. You probably have. You've been doing more work than I have. So I might be closer. Maybe I don't know. We'll see. Maybe. Maybe not. Who knows? I'm not going to speculate. I guess we're going to find out. So it's going to get calipers right now. Well, we're going to do an update episode. You definitely eat better than I do. We do know this. I manage my overall caloric intake probably slightly differently than you do.
Yeah, you know, we'll see. We'll see. All right. Well, we'll do it. So I like this. I'm willing to try it. I just need to hear about the thing. Yeah, you need to you need to carve out the time, right? It's not like it like if I find time, you know, it's time you can. It is time for you to do. I know. You know, I'm so lazy. If I can do it, you can. That's what I've been telling people. I can do this. Come on. Anybody can stop me. Stop being a little bit. Stop being a little bit for sure.
That's what I'm trying to say. That was the theme of season three. But here's the thing is I'm on day 27. I only have like three days left. We could start at the same time. Oh, so you want me to like, OK, right? Like I'm just saying. But we'd have to do the same thing on the same day. OK. And then we would have to stick to more of a schedule, which I kind of want to do anyway. Angle just pop. Do you hear that? No, I did not hear that. I need to think about this. I think I'm not going to say yes.
I want to say I will say yes to doing it. We need to figure out the right time. So the right time is five a.m. Oh, no, it is not because I work at night. I work at my stuff at night. We can adjust some. We'll figure it out. We have it. OK, we can do that. We'll all figure it out. We'll figure it out. So all right. There we go. There's Caroline Jervin slash Gervin. We don't really know. She doesn't say her name, but she should. And there we go. That's how you find her.
Give it a try. Yeah. Let's don't you think we should try and get her on as a guest. They're at home workouts. Yeah, we do it. Well, I should probably do the program first before then we get around. We'll try. Well, you never know. Message people. I know. So, yeah, that's that's all we've got for today. Yeah. So great talk, Kaylee. Yeah. Way to take charge. Really brought some to the table. So proud of you. You're growing up so fast. All right. On that till next time. Bye. Thanks for listening.
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