M Y 1 0 W E E K E P I C P R O G R A M

F E E L P O S I T I V E

L E E F
D E M R O F N I

EPIC D E T A V I T O M
L E E F

F E E L C H A L L E N G E D

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 CONTENTS

1. Welcome!
2. All about the training
3. How to get started?
4. How to get the best results.
5. Lets talk nutrition
6. Snacks
7. Simple food swaps
8. Food shopping list
9. FAQS
10. Progress
11. Schedule

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 WELCOME

FEEL EPIC
by Caroline Girvan

Hello Everyone! Alongside this, is the EPIC Beginner

Series specifically for those new to training
Yes, EVERYONE!! This series is for every and/or weight training or those just not
single person; beginner, feeling ready for the EPIC Program at the
advanced, anyone wanting to feel stronger, moment. It is a 1 week series covering all of
build muscle, improve definition, learn new the fundamental movements and exercises
ways to move their body, improve mobility, to allow you to familiarise yourself with the
increase flexibility, significantly increase key aspects of each movement and the
your overall level of fitness…. Simply feel muscles used. This is perfect to work
EPIC! through at your own pace and can be
completed several times until you feel
This is a full 5 day a week, 10 week ready to begin the EPIC Programme, which
programme with so many exciting ways to involves more technical work, often less
train…from bodyweight balancing, to those rest, more co-ordination and more diverse
single leg burpees to resisting movement methods.
of core whilst moving dumbbells!
I have no doubt that you will learn a lot,
The EPIC Program is tailored for grow and have a lot of fun along the way!
intermediate to advanced with the  
workouts being timed based, rather than It is an honour for me to share this
reps based so it is all about working at a program with you.
pace that suits and challenges you! Its up  
to you to train with intensity, focus and Cx
correct form!
 EPIC
10 WEEKS / PROGRAM

BEGINNER EPIC
5 DAYS / OPTIONAL
 RECOMMENDED FOR
BEGINNERS

5
BEGINNER EPIC
OPTIONAL

The EPIC Beginners Series DAYS OR WHEN YOU'RE

consists of 5 workouts across 1 week READY TO PROGRESS
period, however you can complete as
and when suits you.
  For this beginner series, you will need
Each workout is 30 minutes, a mat, a pair of dumbbells/filled water
excluding brief at beginning and cool bottles and a bottle of water to drink.
down. There will be a link in all the You will also need a wall and stable
workouts to a suitable warm up video. chair briefly during some of the
  workouts.
This series for beginners is based on
the main movements that will be The workouts are timer based so
performed throughout the EPIC simply work at your own pace. You
Program with the aim to progress to can of course stop at any time for a
overtime, to allow you to experience moment to reset if your form is being
and practice the movements, improve affected. This is a great programme to
your strength, balance, co-ordination, repeat again and again! If you are
muscular endurance and core training with intensity and focus, you
stability before experiencing the more will gain many benefits to your
intense workouts. strength and overall performance.
  When you feel comfortable with the
The first 3 workouts are bodyweight movements and are ready to progress,
lower body, bodyweight upper body you can then start the EPIC Program
and third day core & abs to help you at any point!
build the fundamental movements
before moving onto a full body Have fun with it! There is no pressure…
workout with dumbbells on the simply try to challenge yourself as
fourth workout. The last workout of much as you can!
this week is a low impact (but high
intensity) HIIT session lasting also 30 The entire Beginner EPIC Series will
minutes. be available on YouTube from
  September 21st.
 THE EPIC
PROGRAM

THE EPIC PROGRAM IS DESIGNED FOR THOSE WHO HAVE EXPERIENCE

PERFORMING BODYWEIGHT EXERCISES (SUCH AS PLANKS, SQUATS,
LUNGES, HOLDS, PUSH UPS), DUMBBELL AND HIIT TRAINING.

Whole body workouts, balance, isometrics, strength, various tempos, and

of course burpees! This 10 week program will involve many of the
exercises you enjoy doing, although there will be moments when you
simply have to perform exercises you maybe don’t prefer…primarily I’m
talking about sets of the same exercises. Repetitions are in important
part of building strength and endurance, just as time under tension is…
you will learn to embrace them I’m sure!

Some of the workouts may have a staple exercise such as plank, squats
or push ups for example that may be repeated every 3rd set etc. These
are implemented to increase strength and endurance but also help you
practice certain movements!

All of the workouts are a minimum of 30 minutes and a maximum of 1

hour duration, excluding brief at beginning & cool down. There will be a
link to a suitable warm up with each workout.

The EPIC Program will be published on Youtube from September 21st on

set days as in schedule at 9am UK Time.

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C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 Week 6
A dumbbell full body to kick off the
week, followed by abs & core, then

EPIC hitting the posterior chain (back,

glutes, hamstrings) with dumbbells.
PROGRAM
We will be ending the week with
isometric and dynamic combination
Week 1
full body and finally a demanding
The first week is a combination of
EMOM (Every Minute on The Minute)
bodyweight & dumbbells, focusing on
session to finish week 6!
those fundamental movements,
providing some extra practice for
Week 7
some of those more challenging
Full body splits covered at beginning
movements!
of this week, a chair for the full body
(decline push ups of course!) and
Week 2
finally a short interval, short rest HIIT
Dumbbells are introduced further
session!
with upper and lower body splits,
 
finishing week off with burpee HIIT!
Week 8
 
Two body splits this week and
Week 3
dumbbell Bulgarian lunges in
More specific muscle groups targeted
between! Full body trisets with
with dumbbells, supersets for full
dumbbells so less rest periods that
body and short intervals of work in
day! Finishing the week with
the HIIT.
dumbbell HIIT!
 
 
Week 4
Week 9
Two upper body dumbbell splits this
Dumbbell splits covering the entire
week, combination of dumbbells &
body, followed by full body session
bodyweight in the full body workout
with dumbbells. HIIT to finish week is
and the first of the dumbbell HIIT
another intense EMOM!
workouts to finish the week off!
 
 
Week 10
Week 5
Final week is a combination of
Dumbbell splits during week, with a
dumbbells and bodyweight to test
dumbbell only full body and finishing
your progress!  This week will
with a fun no-repeat HIIT!
encompass all of the skills and
strength you have gained during your
INTERMEDIATE / ADVANCED commitment and consistency!

10
 
Finishing of course with Hardcore HIIT
Part III! What better way to celebrate
all your hard work than an hour of
HIIT!!!!

WEEKS
 HOW TO GET STARTED

Ensure you are Subscribed to the YouTube channel : https://youtube.com/c/carolinegirvan

and click the notification bell so you are notified once a workout is uploaded for that day
and also any other notifications such as community posts!
 
Read this guide carefully so you are familiar with the structure of the next 10 weeks.

You can begin the EPIC Program immediately, or if new to training and/or want further
practice with movements, the 5 day EPIC Beginner Series is a great option to start with!
 
Plan how you are going to incorporate the workouts into your week. For example, are you
planning on smashing these workouts in the morning, or evening? The programme can be
followed as I am doing it or you can save workouts for other days and space it out.
 
Plan out complimentary cardio! If like me you walk your dog for an hour most days, 20
minute interval sprint session twice a week, a longer run at the weekend or even a 20
minute brisk walk every single day, think about moving more!
 
Have all your equipment ready (if applicable) for each day.
 
Ensure you plan out your meals even just for that day and healthy snacks available!
 
Don’t forget to take that first photo to use for visible progress over the 10 weeks!!
 
Check out the FAQs for many of your questions answered!

And lastly, prepare yourself to work hard!

SEE EQUIPMENT ON NEXT PAGE...

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 EQUIPMENT

Essential
 
1 x pair of dumbbells (Ideally 2 pairs of dumbbells; a lighter pair and a heavier pair)
1 x exercise mat
 
Optional
 
Multiple pairs of dumbbells
Ankle weights
Small resistance band (glute band)

Some of the workouts will require the following items:

 
Stable chair
Wall
Yoga block (or a thick book approx. 10cm depth)

The dumbbells I will be using throughout the programme will range from 6kg to 20kg each
(13 lbs to 44 lbs each).
 
Below is a guide if wanting to purchase dumbbells and am not sure what weight to start
with. Please note; this is only a guide for those relatively new to lifting weights.
 
Lighter pair of dumbbells:  Usually for upper body sessions, dumbbell abs or HIIT dumbbell
workouts / 3kg (approx 6.6lbs) each to 6kg (11 lbs) each range for beginners

Heavier pair of dumbbells: Usually for lower body session, also back and chest overtime /
8kg (17.6 lbs) each to 10kg (22 lbs) each range for beginners.

You can find all the equipment I use on my Amazon page.

http://amazon.co.uk/shop/carolinegirvan

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 HOW TO GET
THE BEST RESULTS

WE ALL KNOW WE, AS HUMANS SHOULD MOVE MORE, MAKE HEALTHIER

CHOICES.....

Balance is key if you want to embrace a healthier lifestyle, but there is no right or wrong
way as our bodies and minds are different.

Consider your daily steps, or overall activity level through the week aside from
workout specific, for example; walking during your lunch break, cycling to & from
work, fitting in a sprint session for 20 minutes, , swimming, cycling or going for a
hike with a friend...these all add up to improve your cardiovascular health, burn
energy and help with mood!
 
It is important throughout this programme and any training that you rest. Rest days
allow for the body to recover and repair, prevents muscle fatigue, reduces risk of injury
and absolutely helps your performance! Rest days look different for everyone; some
enjoy low impact exercise such as walking, swimming or cycling or stretching, all of
which allow you to stay active whilst letting your body recover.
 
Sleep, alongside rest days, are key components of a healthy lifestyle. In order to train
the way you want to, to feel motivated and allow for muscle recovery, it is vital you have
enough sleep. There are many other benefits to getting enough sleep that help improve
overall a healthier lifestyle.

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C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
If you suspect you have an injury of any sort, take it easy for afew days as this is better
than soldiering on, aggravating the area and being out of training for a longer time
period. Always seek advice from a specialist if you think you have an injury.

As with training, the foods you eat need to be enjoyable so it is sustainable for life! It
shouldn’t mean completely overhauling the foods you eat, more about making small
changes gradually leading to a balanced, varied, nutritious and sustainable intake full
of the foods you love without feeling restricted. We all like different foods, so finding
simple ways to incorporate our favourites into our nutrition is so important!

Don’t be too hard on yourself!

If you still haven’t mastered that movement you’ve aimed for, you will get there!
If you are feeling extremely tired and can’t face that HIIT session, roll out your mat and
stretch instead! If you miss a training day, there is always tomorrow!

It is beneficial in your free time to spend stretching even for 15 minutes per week. We
complete a gentle stretch during cool down, however this can be a perfect opportunity
to then continue stretching yourself whilst you are on the mat!

Each training session should be taxing. What I mean is, it you should be pushing
yourself with every movement. If you perform a HIIT session and you aren't exhausted
and 'done' after, it could be that you didn't give it the most intensity you could
have...and that will happen absolutely. There will be days when your energy is lower, or
you are preoccupied with life in general!

During the workouts, please work at your own pace and don't necessarily follow at my
pace. I may be using a heavier weight and therefore be going at a slightly slower pace
or if bodyweight, I may be going at a slightly faster pace than you. Just move at a pace
that is suitable for the workout and to allow correct form to be maintained!

I hope you have alot of fun throughout this program, though remember this saying;
'great things never come from comfort zones'. This will be true during parts of this
program....if there is no struggle, there is no progress!

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
LET'S
TALK
ABOUT
NUTRITION
#BALANCED

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
GENERAL NUTRITION
FEEL EPIC

There is not one food that provides adults Carbohydrates are the body’s main source
with all the nutrients its needs, and that’s of energy.
why a varied and balanced intake is so
important. The following is some Choose more higher fibre or wholegrain
information readily available simplified to varieties of carbohydrates such as brown
help with the principles of a balanced rice and wholewheat pasta; as apposed to
intake. simple carbs like white bread, white pasta
  and many cereals. Try to increase intake of
Protein is the most filling of the vegetables and fruit when possible.
macronutrients, good for your bones and
helps repair and build muscle! If exercising Increase unsaturated fat found in salmon,
regularly, your body will need more protein albacore tuna, unsalted nuts & seeds and
compared to those who don’t. Good avocado.Try to avoid trans -fats and
sources include eggs, lean meats, Quorn, saturated fat intake such as in biscuits,
legumes and dairy products. fattier meats and pies.

THINK NUTRITION…. NOT A DIET!

Consider reducing your salt intake. Even if Vegetarian protein sources include eggs,
you don’t add salt to your food, most of the yoghurts, cottage / cheese, quark. If
salt is already in processed foods such as pescatarian, fish.
soups, bread, cereals and ready to eat
snacks. Vegan protein sources include Quorn, tofu,
tempeh, nus / butters, lentils, chickpeas.
If you can, try to eat fish twice per week,
one at least being oily fish such as salmon. You may only be eating ‘clean’ foods and
Tinned fish is a great option to have minimal processed foods but if you are
stocked in cupboard. eating too much of anything, this could be
detrimental to your goals. Calorie counting
Limit alcohol consumption. apps (many are free) are a great way to
gain some guidance on portion size etc.
Stay hydrated throughout the day with
plenty of water.

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
SNACKS
FEEL EPIC

Who doesn’t love to snack? I certainly do! However, this is one of the areas that many people
tend to struggle with the most.
 
Having snacks between your main meals help keep sustained energy levels through the day,
improves concentration, reduces cravings for unhealthier choices, actually help you make
healthier main meal options and boosts your mood!
 
Many snacks ready-made can be high in refined carbohydrates and sugar. Having some
snacks containing protein is also a great option as it helps you feel fuller with slowing
digestion and contributes to increasing your overall protein intake essential for muscle
repair and growth.
 
Having access to quick, simple and nutritious snacks helps maintain your energy levels
through the day.

HERE ARE SOME SIMPLE SNACKS SOME HIGH IN FIBRE,

OTHERS HIGHER IN FAT AND PROTEIN….

A piece of fruit Protein shake

Small handful of almonds 2 x hard boiled eggs
Greek yoghurt & mixed berries Handful of trail mix
Apple slices dipped in almond butter Egg on toast
2 rice cakes with avocado spread and Bowl of popcorn
small tin of tuna Almond butter on wholegrain crackers
Avocado on wholemeal toast Dark chocolate
2 rice cakes with peanut butter and Low fat popcorn
banana Hummus and wholegrain crackers
Homemade protein balls

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 HEALTHY
FOOD SWAPS

HERE ARE SOME SIMPLE FOOD SWAPS WITH LESS CALORIES PER
SERVING THAT YOU CAN CONSIDER IMPLEMENTING!

FOOD ALTERNATIVE

Biscuits Rice Cakes

Latte Americano

Ice Cream Frozen Yoghurt

Fruit Smoothies A Piece of Fruit

Crisps Popcorn

Flavoured Yoghurt 0% Fat Greek Yoghurt

Creamy Based Pasta Tomato Sauce Pasta

White Bread Wholewheat Bread

Regular Mince Extra Lean Mince

Bacon Turkey Rashers

White Rice Cauliflower Rice / Brown Rice

Chicken Thigh Chicken Breast

Fries Sweet Potato Fries (Oven Baked)

Full Fat Milk Semi / Skimmed Milk

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 Shopping List Ideas
Proteins (Meat/poultry/fish)

Chicken breast
Whole chicken
Ready to eat chicken breast
Chicken sausages
Lean steak (Sirloin / fillet)
Low fat mince
Low fat burgers
Low fat meatballs
Low fat turkey mince
Turkey sausages
Turkey rashers
Pork chops
Salmon
Tuna
Seabass

Fridge essentials

Semi-skimmed milk
Unsweetened Almond / oat milk
Cheese
Butter
Free range Eggs
Carton egg whites
Cottage cheese
Greek yoghurt
Natural yoghurt
Quark cheese
Tofu
Quorn mince / sausages etc
Tempeh
Freezer

Frozen vegetables
Frozen fruit
Pre-portioned frozen
yoghurt/ice cream
Frozen edamame

Cupboard essentials

Almond nuts
Walnuts
Cashews
Peanut butter
Almond butter
Honey
Sultanas
Extra virgin Olive oil
Coconut oil
Brown rice
Whole wheat pasta
Porridge
Weetabix / Shredded wheat
Branflakes
Tinned Beans
Tinned tomatoes
Lentils
Quinoa
Tins of tuna in Spring Water
Tins of red/pink salmon
Sprinkling seeds ie. Chia, sunflower, hemp
Rice cakes
Whole grain bread
Chickpeas
Cauliflower rice
Fruit

Avocado
Berries (frozen or fresh)
Bananas
Apples
Grapes
Watermelon
Oranges
Pomegranate
Kiwi

Vegetables

Sweet potato
Spinach
Courgettes
Carrots
Broccoli
Garlic
Bok choy
Kale
Asparagus
Mushrooms
Squash
Peppers

Lighter sweet

Protein bar (approx. 200 kcals >10g protein)

2 x scoops protein ice cream in a cone
Chocolate rice cakes
Dark chocolate (approx. 30-50g)

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 FAQ'S
10 WEEK EPIC PROGRAM

HELPFUL INFORMATION TO FEEL EPIC

HOW LONG ARE THE WORKOUTS?

The EPIC workouts are between 30 and 45 minutes long, however the Full Body workout is 1 hour.
These all exclude brief, warm up  and cool down.
 
The EPIC Beginner Series workouts are all 30 minutes each, excluding short brief,  warm up and
cool down.

IS A COOL DOWN PROVIDED?

Yes, a gentle cool down is provided. However, please feel free to stretch further on your mat after
for as long as you wish!

IS A WARM UP PROVIDED PRIOR TO THE WORKOUT?

There is an appropriate suggested 5 minute warm up for workouts and a 5 minute HIIT warm up
routine in the playlists. This will be linked within each of the workouts.

I AM COMPLETELY NEW TO STRENGTH TRAINING…WHERE DO I START?

If you are completely new to training, you can start with the EPIC Beginners Series, which is a
combination of the fundamental movements you will be doing in the EPIC Programme when you
feel ready.

I PREFER NOT TO JUMP. WHAT SHALL I DO?

There will be no high impact jumping in the workouts, apart from some of the HIIT workouts. These
higher impact HIIT workouts will be clearly indicated on the calendar so you can select a low
impact HIIT session from the playlist section under ‘low impact HIIT workouts.’

I PREFER NO-REPEATS. CAN I LEAVE OUT THE REPETITION WORKOUTS?

You can however, I would strongly advise you try to embrace the repetitions. This programme is
tailored to give you the best results and sometimes that means working out of your comfort zone.

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C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 FAQ'S
10 WEEK EPIC PROGRAM

...CONTINUED

WHAT IF I DO A DIFFERENT PACE TO CAROLINE ON SCREEN?

Absolutely perfect… this is your workout. You may have lighter dumbbells than you wish so you can
perform more reps of course. It is better to perform push ups for example slower but deeper! All at
your own pace! Apart from HIIT workouts, the movements are performed at a slow pace, always
with control. Please never feel pressured to rush. Stop, take a moment to reset then carry on
anytime you feel you need to.
Throughout every single workout, work at a pace to suit you. The timer is simply a guide so stop
when you feel you really need too, particularly if form is being affected.

I AM UNABLE TO CARRY OUT THE EXERCISE WITHOUT STOPPING AT POINTS BEFORE THE
TIMER BEEPS…WHAT DOES THIS MEAN?
If you are pushing yourself and training hard, not managing to last the 40 seconds for example can
be a positive! You will certainly see me having to stop at points to take a moment to reset… I
consider this a positive! These workouts are time based. Focus on quality not quantity always!

I AM UNABLE TO DO A MOVEMENT WITHIN THE WORKOUT…WHAT SHOULD I DO INSTEAD?

The EPIC Program is for those with experience of bodyweight & strength training, however there
will be times when you prefer to not do a certain exercise. The same applies to the Epic Beginner
Series, simply perform as you wish and even make your own alternative!
There will be some modifications displayed for some exercises, however it is so important to adapt
it to you. For example, forward stepping lunges can be performed rear stepping if the knees
prefer.

I HAVE MISSED SOME WORKOUTS DUE TO WORK/FAMILY/GENERAL LIFE COMMITMENTS... WHAT

SHOULD I DO?

Life is full of situations when you simply won't be able to train when you planned and that is ok!
Simply continue where you left off and get back at it!.

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 PROGRESS

When we talk about progress Taking a ‘selfie’ or a photo

in this programme, we will (even if for your eyes only) is a
be referring to those fantastic way to see progress.
improvements in our training You will feel the progress of
and performance but also course, and seeing how far
body composition, rather you have come is hugely
than numbers on the scales. motivating.
 
I would strongly advise I would suggest a picture
everyone to try to stay off the even once every 2 weeks in
scales as much as possible. the same area, same lighting
and same pose.
The scales simply may not
show you the progress you
have been making even if
your waist is smaller!

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
 EPIC SCHEDULE
M T W T F S S

BODYWEIGHT BODYWEIGHT BODYWEIGHT REST DAY FULL BODY REST DAY HIIT

& DUMBBELL & DUMBBELL ABS & CORE B/WEIGHT &

LOWER BODY UPPER BODY AND BALANCE DUMBBELL

WK 1 (CORE

FOCUS)

DUMBBELL DUMBBELL DUMBBELL REST DAY FULL BODY REST DAY BURPEE HIIT

ABS & CORE LOWER BODY UPPER BODY B/WEIGHT &

AND ARMS DUMBBELL

WK 2 (LOWER BODY

FOCUS)

DUMBBELL DUMBBELL DUMBBELL REST DAY FULL BODY REST DAY TABATA STYLE

ABS AND SHOULDERS HAMSTRINGS B/WEIGHT & HIIT

QUADS & GLUTES DUMBBELL

WK 3 (SUPERSETS)

DUMBBELL DUMBBELL & DUMBBELL REST DAY FULL BODY REST DAY DUMBBELL HIIT

BACK & BODYWEIGHT CHEST & B/WEIGHT & NO JUMPING

BICEPS LUNGES TRICEP DUMBBELLS

WK 4

DUMBBELL DUMBBELL DUMBBELL & REST DAY FULL BODY REST DAY HIIT 

LOWER BODY SHOULDERS & BODYWEIGHT DUMBBELLS

CORE GLUTES & (SUPERSETS)

WK 5 UPPER ABS

DUMBBELL DUMBBELL & DUMBBELL REST DAY FULL BODY REST DAY EMOM NO

FULL BODY BODYWEIGHT POSTERIOR DUMBBELL JUMPING

TRICEPS & CHAIN (ISOMETIRC &

WK 6 ABS DYMANIC)

DUMBBELL SHOULDERS & DUMBBELL REST DAY FULL BODY REST DAY TABATA STYLE

GLUTES & ABS OBLIQUES LOWER BODY (WITH CHAIR) HIIT

& BICEPS

WK 7

DUMBBELL DUMBBELL & DUMBBELL & REST DAY FULL BODY REST DAY DUMBBELL HIIT

BACK & BODYWEIGHT BODYWEIGHT DUMBBELLS

WK 8 BICEPS BULGARIAN UPPER BODY (TRISETS)

LUNGES

DUMBBELL
DUMBBELL DUMBBELL REST DAY FULL BODY REST DAY EMOM HIIT
QUADS &
GLUTES & SHOULDERS & (DUMBBELLS)

WK 9 HAMSTRINGS CORE
LOWER ABS

DUMBBELL DUMBBELL & DUMBBELL & REST DAY FULL BODY REST DAY HARDCORE

ABS & CORE BODYWEIGHT BODYWEIGHT (STRETCH & HIIT PART III

& PUSH UPS  LOWER BODY UPPER BODY STRENGTH)

WK 10

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Copyright © Caroline Girvan 2020
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Copyright © Caroline Girvan 2020
 DISCLAIMER
CAROLINE GIRVAN

If you are new to exercise or planning on embarking on a new fitness

programme, you should consult your physician. This program may offer
health, fitness or nutritional information and is meant for personal &
informational purposes only.

Exercise is not without its risks and this or any other exercise program many
result in injury. As with any exercise program, if at any point during
your workout you begin to feel faint, dizzy or have physical discomfort, you
should stop immediately and consult a medical professional.

This information is not meant as an alternative to seeking professional

medical advice or suggested treatment. There is no advice relating to
prescribing, diagnosing, treating or curing. Please know that performing any
exercise or programme is solely at your own risk.

The program cannot and does not guarantee that you will attain a specific or
particular result, and you accept the risk that results differ for each individual.
The health, fitness, and nutrition success depends on each individual’s
background, dedication, desire, and motivation. As with any health-related
program or service, your results may vary, and will be based on many
variables, including but not limited to, your individual capacity, life
experience, unique health and genetic profile, starting point, expertise, and
level of commitment.

The information in this exercise guide and nutrition programme should be

used in conjunction with the guidance and care of you, the readers health
care provider to determine the appropriateness of the information for your
own situation, as it is not taking into consideration an individual's objectives
or current situation.

Under no circumstances will Caroline Girvan be responsible for any loss or

damage resulting from your reliance on nutritional or general information
given by this guide. By using this program, you agree to these terms.

C A R O L I N E G I R V A N
Copyright © Caroline Girvan 2020
W W W . C A R O L I N E G I R V A N . C O M