Giltinan’s appeal clearly lies in the fact that she is in top shape, with the physique of someone half her age. As a mother of three, she is also relatable to her followers, most of whom are women aged 40-70 who have busy lives that, like her own, require juggling work and family life to squeeze in time to exercise. “Women arrive stressed after dropping kids off at school and before working or getting jobs done,” says Giltinan. “But by the end of the class, everyone is in the best form, and that is down to the power of exercise.” In the intervening 25 years, much has changed in the world of fitness. Giltinan says she has seen countless fitness trends come, go, and come back again, but adds that, encouragingly, there is much greater awareness now of the importance of functional strength and fitness for healthy ageing. “Any form of exercise is good for us and it is important to enjoy your workouts,” she says. “A big step forward is that we now know there is absolutely no getting away from strength training, particularly as we get older.” Her workouts prioritise pushing-and-pulling movements that are needed for squatting, reaching, and walking upstairs. “Without the strength to do these things, our ability to live normal lives will deteriorate,” she says. That strength is particularly important for women during the hormonal flux of the perimenopause and menopause, when bone-protecting oestrogen levels plummet. This, combined with a loss of muscle mass from the mid-30s onwards, makes strength training essential. “Functional strength training helps to maintain bone and lean muscle mass, as well as bringing mental benefits and helping you to sleep better, so many women find that it helps with symptoms of the menopause, too,” she says. “It’s just as beneficial for men and many of my clients say that their husbands join in the workouts, too.” Cork-based Gitlinan discovered working out almost by chance. “I did absolutely no exercise at school,” she says. “But once I left, I got very much in to working and keeping fit, although, back then, my focus was definitely to be the thinnest version of myself, so it wasn’t for all the right reasons.” A corporate career in her 20s and 30s was far removed from the fitness world she now inhabits. “I was working in the financial industry with a fund management company — I was the first woman in Ireland to qualify as a financial advisor,” she says. “And although I spent five to six days a week training, it never occurred to me that I could make a profession out of what had become a passion of mine.” That changed when children came along, and she and her husband, Paul, sold their share in a business. “I found myself at home and became a house mom for a while,” she says. “I eventually started to get itchy feet, and Paul suggested I make a career out of what I love to do, so I qualified with the national training centre when I had just turned 40.” When the opportunity came up to teach classes at Cork Constitution Rugby Club, she seized it. Her classes quickly gained a reputation, and she was doing 17 a week with 40 people in each. “People liked the fact that I understood how beneficial it is for them to exercise, because I had been through all the stages of it myself,” she says. “It dawned on me, soon after I started exercising myself, that it gave me headspace as well as made me healthier and my goal has always been to spread this message to others.” She hopes to continue working out for decades and says that the key focus is helping women retain functional strength that allows them to live well in their 70s and 80s. “There’s no better medicine than exercise, and when we work out, our bodies release serotonin and hormones that make us feel good,” she says. “With consistent training, that level of feel-good is constant. Your body gets used to producing these hormones and the better form our minds will be in all of the time.” Here are Giltinan’s golden rules for staying fit and healthy: Start without weights If you are a beginner or haven’t exercised in a while, do not pick up weights for the first few weeks. Do bodyweight versions of the exercises, instead. Even if you don’t use weights, there is a mind-muscle connection, and you’ll feel the muscles working hard. Within two or three weeks of training three times a week, you can start to introduce light dumbbells, 2-4kg for women and 4-6kg for men. Slowly progress upwards. Perfect your technique It is so important to lift as much resistance as we can, eventually, but to do it correctly. Get a few sessions at a gym or find a good online trainer who can teach proper technique. It will help you to avoid injury in the long term. Always warm up Before lifting, you need to warm up. As we age, failing to do that can lead to injuries. In my sessions, we do four minutes of a body weight workout, which includes some of the exercises we’ll be doing with weights later on. Join fitness fads and trends There are many benefits to fitness classes and trends, and I believe you should do whatever makes you happy. Zumba, Jazzercise, and CrossFit are all good for different reasons. But nothing will beat functional strength training, and we need that for life. So never neglect your weekly strength work. Diet and strength training go hand in hand Exercise and diet combined can help reduce brain fog, improve sleep, boost bone strength, and build muscle, burn fat, and boost metabolism. Make half of the plate vegetables, greens, etc., and a quarter good-quality protein, such as fish, chicken, eggs, tofu, or pulses. As we grow older, that protein will stop us from snacking and help us build muscle. Aim for three weight sessions a week Three 30 to 40-minute sessions are more effective than one or two longer-duration workouts. If you make a session too hard or too long, it exhausts you and recovery is tough. It doesn’t create a habit if it’s too challenging, so make it short, but consistent. Results take time Apart from the euphoria of exercise, which is immediate, physical results don’t happen quickly. Stick with it and after six to eight weeks you will see results. If starting your journey, take a photograph and you will feel better and more motivated as your posture, fitness, and physique improve. See: leanwithlesley.com