You are what you eat...

You are what you eat is such an underrated phrase in my opinion. You hear it all the time but how often do you actually take into account what it means?

I will be honest when I heard that phrase I would think yeah if you eat unhealthy processed high fat foods continuously then you will feel awful, be overweight and generally feel like crap, flip side if you eat healthy well balanced diet you feel wonderful - am I right?

So lets rewind to last summer, around May time 2016. A rash starts appearing on my body, a really red, sore rash on my legs, under arms and side of my stomach, I didn't notice it much until it started getting really painful and really obvious! 

Now I have super sensitive skin, it has taken me ages to work out my skin care routine and get the balance so I don't break out, and now something has tipped the balance.
So I tried changing my deodorant, my washing powder, cleaning products used around the house, even down to my exercise trousers, and nothing changed! 

Fast forward to September, winter is on its way and I am about to change to winter breakfast - summer is eggs and toast, winter is porridge with almond milk. I also take out a morning coffee as I find the porridge to be really filling and can't manage a coffee as well. 
After a few weeks I notice some changes, I am less bloated and also my rash is looking a little less red not by much but it looks like it is clearing up. 

So I start to consider that the phrase you are what you eat might have more meaning to that I originally thought, now I think about it I don't even know why I didn't think that the food I am putting into my body would effect the outside, my diet was always 80% clean 20% dirty, so I didn't think think that my diet would ever effect my complexion. 

So I looked at everything in my diet that contained dairy and took it out. Cheese (crying), milk products, yogurts, butter, chocolate, pizza etc and started from scratch. 

Since then the rash has completely cleared up, I had a flare up over Christmas, further confirming that any dairy product is going to effect me, the way I feel and also my complexion. 

At first it was a bit of a pain if I am totally honest, sometimes I would eat things and immediately feel sick, bloat out to looking 6 months pregnant, or break out- so I knew that had to leave the food group. Now I read every ingredient before buying and consider what might be in the meal when I go out to eat. After a few weeks of food shopping I pretty much knew what I can and couldn't have in my daily diet. I am pretty regimented with my eating, always the same thing every day, makes macro counting easier as well! 

I also look for alternatives - so pizza is my ultimate food I love it, so now I look at the free from section and making things from scratch, home made pizza is actually way better and the difference is SO much better. 

The free from aisle is now my favourite section, for foods that contain dairy they have the alternative, the only thing that is really not the same is cheese. Free from cheese is awful, so now I just don't eat it all, it makes me so sad because I love cheese, one day my body will change its mind I am sure.... ;)

So if you are having a similar problem I would highly recommend looking into your diet and thinking more about what you eat. 
Keep a food diary and if you have any reactions from bloating, feeling sick to hives make a note of what you ate and also at what time, and how you felt that day. 


Looking for nutrition plans, advice or eating tips email us barbellasandbuns@gmail.com for more information! 

Workout Wednesday - Overhead press

Here is an exercise I picked up in crossfit but also from my compound training programme. 
It is a great exercise for building upper body strength focusing on your shoulders, chest and back but also if your tech is right provides a core exercise and if you are doing a push press this will involve your legs as well, so pretty much a winner! 

If you are new to this and unsure of weight to use, then start with a bar, this will allow you to practice the technique and getting your form correct before adding the weight on. 
Try to avoid using a smith machine or dumb bells as we really want to engage all the key muscles including the core with this exercise! 

For technique instruction I am going to send you over to Strong lifts this is where I got my compound training programme from as well! 

As I am still in training, I don't think I should be dishing out the advice just yet! 

For a push press simply add a little dip with the legs before pressing the weight, you may find that because you have more force you will be able to go heavier on the weight, this isn't uncommon, as you are engaging more of your body the power to lift weights become more! 

Image courtesy of stronglifts

Lift like a girl

I don't know why but I have become more and more sensitive to the phrase "like a girl" recently, it might because the blogs, women I follow on Instagram etc are highlighting being a strong, independent woman that I have taken on their mindset, the face I am comfortable in my own skin and also probably that I am training with boys and its all I hear!

The other day I over heard some guys talking in the gym and he said "come on, do it properly, your doing it like a girl" and then this morning a guy couldn't lift heavy and he said to his friend "eugh I feel so girly".

It frustrates me because well I could easily turn around to these guys and correct them as I can squat heavier than one and lift heavier than the other - I know this for a fact as I have seen them train!

But I don't obviously because are they going to care/listen - no of course not because they are already set in comparing weak performances to being "like a girl".

I feel that men like this fear strong women, I am lucky that my boyfriend was raised by a strong woman so he encourages me to be stronger and fearless - sometimes he does use the phrase like a girl and he gets a look ;) but he would never put me down because I was a girl, if I can't do something it is not determined by my gender it is determined by my own strength.

I posted this on Instagram for International Womens Day and also because it is my favourite image to show that doing things like a girl is NEVER a bad thing unless you make it a negative!

Working in male dominant industry (marine industry) and training with men 7 days a week really makes me want to stand up for women and represent us as the strong, independant women we all are!

If the men in your life can't encourage you to be this, ignore it and do it anyway - they will either accept the change or you know you are better off without them - I have known so many men who think strong women are out of control, or women who believe in womens rights are "lesbians" I don't have time for people like that when I want to build a brand that empowers women and encourages them to shine!

So friendly reminder on this Monday - lift like a girl, run like a girl, think like a girl and act like a girl, because you are awesome!

Currently

It is bank holiday here in England today so I am using this day to catch up on some well needed rest, "trashy tv" (Total Divas - I don't fine it trashy!) my blog and just little things in general, after the gym of course!

I love 3 day weekends, I feel I have been so busy every weekend lately that it is nice to just take some time and relax! 

I am also planning my next 8 weeks of training and eating - the prep in on! Unfortunately it is not for competing (next year I hope!) but it is for something equally exciting - HOLIDAY! Ten days in the sun!

So the next couple of weeks will be updates and training tips - I am trying fasted cardio so expect a review on that soon- we will also be looking at staying healthy on holiday and tips for healthy eating out! 

For daily updates check out my Instagram and Twitter and hit the follow button!

I use social media to inspire and motivate myself and I hope this is what mine does for others! 

I hope you have a lovely rest of your Monday, I am off for some lunch and to read the rest of my book! 

Workout Wednesday - Lateral Raise - front and side

I always do these exercises together - one because they work the same group of muscles, two because they are not my favourite exercise and like to get them out of the way!!

They are of course a fantastic exercise for anterior and medial delts, which sit on the front and sides of the shoulder (front raise) and the lateral deltoids, located on the side of the shoulder (side raise)

This exercise is usually performed with dumbells, the front raises can be performed with a bar if you wish.

Front raise:

Start with your weights by your thighs, engage your core to make sure you do not swing when you bring the weights up.

Bring the weights up in front of you to shoulder level, then lower in the same controlled movement.

Repeat for 12 reps and 4 sets - rest 30-45 seconds in between each set.

Side raise:

Start with the weights by your side, again engage your core to make sure your movement is stable.

Bring the weight up, lifting your arms out to the side, with a slight bend in the elbow to shoulder level, then lower.

Repeat for 12 reps and 4 sets - rest for 30-45 seconds in between each set.

If you want to mix up the exercise, alternate between front and side raises.

To really feel the burn, increase the weight each time and then finish on a drop set, decreasing the weight each set but have no rest inbetween!!

Looking for exercise tips, advice or have your questions answered? 

Email us at sweatstretchlift@gmail.com 

Workout Wednesday - Bent over row

This week I am taking you over to bodybuilding.com to show you the proper form and technique for the bent over row. 

This exercise can be done with dumbells or a barbell, depending on what is available to you. 

It is the perfect exercise for your back.

Enjoy! 

Bent over row - Dumbell

Bent over row - Barbell