The Life of a Home Workout Hero

Meet Alli. Alli is a SwimWod client. She also happens to be my god-mother! She also happens to be 53 (!) and SUPER fit! She has been following the Home Workout programme now for over 18 months. She is amazing. She has consistently done 2 x sessions a week every week, she always works super hard, pushes herself, tries new things and has gotten stronger, fitter and happier through it. She began during lockdown, but when gyms re-opened, she realised she actually preferred the Home Workout programme to the classes she had been doing pre-covid at the gym. So she cancelled her gym membership and continued with this programme instead! To find out why, and how she has found the programme, read on….

What is your sports / fitness background?

I hated sport at school - it was the seventies and eighties, I was very overweight and back then teachers were allowed to bully you! At University I did no exercise at all unless you count Pub Olympics where I won a gold medal for blowing up a balloon, popping it and downing a pint of beer all in 8 seconds 🤣😂. Student lifestyle and that sort of exercise routine left me weighing 16 stone.

Having tried (and failed) all the fad diets, including one where you just had a spoonful of peanut butter and a slice of beetroot for breakfast, I joined a well known slimming club after Uni and lost five stone. It was during that time I found a love for getting fit (I’m still trying to this day 🤣) - your Mother and I would go to a Curves Aerobics class once a week then straight to the pub to “rehydrate”. Our theory was that it was better than just going to the pub! But I caught the bug, started a second class every week and have been exercising regularly ever since - more than thirty years now. I love the boost that exercise can give you and feeling fit and strong. Plus I’ve never been more than a few pounds over my preferred weight since - pregnancies excepted.

I’ve been a member of various gyms, did lots of swimming at one point, got big into running for several years. I ran 10k races, half marathons and a 14 mile off road “race the train” until injury and boredom left me looking for something else. Over the last ten years, I mostly did gym classes such as circuits, HIIT etc. Then…..March 2020…..lockdown….gyms closed!! What the hell was an excercise addict to do?!

Soon though I got a message from you, with an offer of writing me a couple of workouts every week, in the style of CrossFit that could be completed at home with nothing but a mat and whatever else could be utilised whilst all the non-essential shops were closed. I just couldn’t refuse could I? And I can’t ever see myself doing anything else now.

Love all the things you’ve tried haha! And yes, I’d definitely count the pub olympics… it’s all about balance! ;)

How long have you been doing the SwimWod Home Workout Programme?

I started early in April 2020 with a mat, my trainers and my gym leggings. Plus…..a rucksack, two bricks, the head of a pick axe, the head of a lump hammer, a washing up bowl and rocks from the garden, a length of washing line, a broom handle and on occasion, a live cat 🐱🤣. I’ve completed two home workout programmes a week ever since.

I’ve now upgraded to a medicine ball, proper skipping rope, kettlebell, dumbells and barbell but that’s been my choice and isn’t essential.

How does it work?

Every week I get sent my two workouts by email. In the early days I was sent a document with web links to YouTube videos of various exercises and whenever there is a new move there’s a clear description or a new link to watch. There is always the option to ask questions directly to you or send videos for feedback. Nothing is a silly question and any feedback is really well given and specific. Plus, there’s always an encouragement with the feedback, clapping emoji or “well done, such a great effort” or “so proud of you” - those extras are so motivating.

I’m lucky enough to live relatively close by so I’ve supplemented the excellent online tuition with a couple of valuable PT sessions.

The workouts always include a warm up, stretches and mobility, a strength or skill section and a fast paced section to be completed “for time” or AMRAP (as many rounds as possible). There’s often a challenge such as a repeat where you try and get the same number of reps second time through or a request to tell you totals or times - always with an encouraging response!

It also works well that you’re so creative with the workouts - I’ve messaged you a couple of times when I’ve been poorly but still needing to exercise, with an injury (not from your workouts!) and when I’ve been going away without equipment - you’ve always responded and sent workouts that take account and leave me still able to exercise.

Why did you decide to start it?

Well to be fair, there weren’t many options at the time 🤣. BUT I was also forever impressed with your fitness journey, your energy, your positive attitude, your tenacity, the feedback you’d had from your own body and achievements plus the feedback from others that I’d seen on your social media. I absolutely knew that I could trust you with my fitness, that you would challenge me.

AND there came that time when the gyms opened up again, I could go back……and I tried it……but it wasn’t what I wanted or needed any more, it didn’t challenge me as much as your programming, it was repetitive and boring. I had seen so many improvements in my fitness since completing your workouts and felt as if all the gym classes did was keep things static. I was addicted, gave up the gym and have never been back.

Obviously this makes me very happy!

What do you enjoy about the programme?

Oh that’s not fair! Such a tricky question to answer!!

The programme is so diverse, creative, challenging, flexible, exciting. I honestly still get excited for my weekly email and to see what the week’s workouts will be - I drive my husband mad 🤣.

I can do the workouts whenever it suits me. There’s no faffing about to get to the gym and back and I have my own shower and hairdryer afterwards.

I chose to buy some equipment but I didn’t have to - the programme is so flexible you could honestly just use things most people have at home (I mean, who doesn’t have a couple of bricks and the head of a pick axe hanging around?!).

It is never ever boring or a chore.

I have seen significant changes in my fitness, strength and body even though I already thought I was fit.

Yes! For anyone unsure about whether or not the programme is for them, do you have any advice?

Don’t hesitate! Just give it a go. The programmes are bespoke so it will be for you because Emma will make it so! Write things down like how many moves you fitted into an AMRAP - just one extra next time can make you notice the difference and feel like a fitness queen. Plus if you tell Emma about the slightest improvement she’s so proud and encouraging.

Double dare you?! Not sure that counts as “advice” 😂😂

Haha it might work for some people!

What are your goals that you aim to achieve through doing the programme?

To keep on improving my fitness and ability (successful every week so far).

To be able to NOTICE any improvements (successful every week so far).

To be able to eat pretty much what I want and maintain my weight (successful every week so far).

To have you proud of me, encouraging me, pushing me (successful every week so far).

For anyone reading this blog to know it’s a genuine, thankful response.

For anyone who’s not sure to feel confident to give it a go - what’s the worst thing that can happen?!

I am very proud of you.

What has been your biggest achievement so far whilst following the programme?

Another “so not fair” question! There are so many.

A comment from my husband that I have the bum of a 25 year old (I’m 53!).

The appearance of actual abs and the disappearance of a tummy “shelf” I’ve had since the birth of my second child 19 years ago).

A wall walk - I mean, being able to walk up a wall??? What??!

Toned, toned, toned.

Free standing handstand - strength and core balance, wow.

First proper swimming session for fitness in several years and consistently swimming every length 25% faster than ever before, even when I swam regularly.

Overcoming my “chimp” on occasion! The programme challenges your mind as well as you body.

Being able to include cats….

Have you found that there are any difficulties training from home? If so, what have you found that helps with them?

I honestly haven’t found any difficulties. I was worried I would struggle to motivate myself but the programme is so varied and a curing that hasn’t been an issue!

Fab! Thank you for such a funny, wonderful and interesting interview. You are absolutely smashing it with your fitness, and recently got your first strict handstand push up! Bet you never thought you’d do that eh?! Keep it up! You’re an inspiration and I hope I am as badass as you when I get to 53!