Lately...

So lately life has been hectic! I have been away with work, handing in my notice at work and trying to get back on the wagon of exercising like a pro! 

The work trip was ok, I ran everyday but one which felt great and walked around 3-4 miles everyday, I ate pretty healthy with a few treats - the craving of a cheeseburger and chips got too much one night so I treated myself! I stayed clear of wine and again treated myself to a few cocktails on the last night coz hey why not! 
I got back and made sure I went straight to the gym the next day to make sure I got back into my routine straight away because there is nothing worse than getting out of it! 
I was admittedly exhausted after some seriously stressful months at work, but I pushed through, it wasn't until Wednesday when I was back at crossfit that I felt totally back on it and motivated again. 
It was a great feeling!  
Eating normal, healthy foods again and working out really makes a difference in how you feel! 

I am away travelling again this weekend, but this time it is a weekend break to Rome! I have a different mind set for holidays, here I will relax, eat in moderation what I want but not worry to much because hello Italian food is one of the best kind of foods! 

I am looking forward to having a straight set of about 8 weeks with no interruptions with exercise and my routine though, I know exercise isn't everything but I am really wanting to be competition ready for the new year and it means hard, dedicated work needs to take place!
I will have a few adjusting periods when I start my new job - I will be working shifts, one week early one week late, so I will need to make sure I adapt to my new hours and fit the training in. 

I am really excited about the next few months, I am feeling super positive and happy, something that hasn't been happening for a long time! 

I am working on introducing new features to the blog as well, so bare with me if I get a bit behind, I promise I am working on keeping it up to date!

On another note - I started my birthday yesterday just right with a nice personal best on the deadlift 95kg 2 rep max!

Workout Wednesday - Bench press

For me training chest was always neglected, apart from the pec fly I wasn't really into it!
I am pretty flat chested as it is, so I didn't really want to lose any more boob!

However as we all know, if you are training once muscle group and not the other you will become unbalanced... and so the chest training began!

My favourite is the bench press, there are 3 ways to do the bench press - flat, incline and decline. Today we are looking at flat.

Bench press can be done with 3 different types of equipment as well - dumbells, bar or with the smith machine. For beginners or people who don't have someone to spot them start light, either with dumbells or just the bar on the smith machine, this will help with building the muscles but also stability and give you the confidence when doing this exercise.

As you begin the exercise with the weights above your head inhale and bring the weights down to your chest, if you are working with a bar bring the bar to your chest, and exhale when bringing the weight back up.
Repeat for 8-10 reps 3 sets and add weight if you feel confident to do so.

Workout Wednesday - Work those arms

Summer is upon us... (sorry Australia) but for me summer is here and so are the sleeveless tops and baring of the arms!! 

Whether it be a party, your wedding, being a wedding guest, holiday or just general everyday baring the arms, it is time to get those arms working, build up those muscles and get rid of the dreaded bingo wings! 

Here are my top 5 exercises: 

1. Bicep curl - choose a weight that you can lift, but also a weight that is heavy so you can feel the exercise - don't worry about being "bulky" because you pick up a 6kg instead of a 3kg - and curl! 

A simple yet effective exercise that will build up those biceps and the shape in your arm. 

2. Tricep dip - again choose a good amount of weight, hold it behind your head, then pull up the weight and dip. This is perfect for the triceps aka the wings area. Tighten these up to avoid the bingo wings and again shape up those arms 

3. Shoulder press - ok so not technically your arm, but part that area and nothing rounds off a nice shape like a good pair of shoulders! The shoulder press is a great exercise to target this area. Take 2 dumbells and hold your arms like you are flexing, press the weights above your head in a controlled motion and bring the weights back down. 

4. Chin ups - these will focus on your back as well as your arms. Depending on how you position your arms will depend on what muscles you work the most. My pull up position works mainly my biceps and my back. 

5. Push ups - whilst these focus on the chest and abs, its also focuses on your arm and shoulder muscles. Press ups can be executed in 2 different ways - on your knees or in a plank position. If you want to make it harder add extra weight  to the exercise by laying a plate on your back. 

Do each exercise for 4 sets, 12 reps each time and you are on to a winner! Increase the weight with each set, or at least every other set to really feel it work! 

Fasted Cardio and Clean eating - the results are in

So 6 weeks ago the fasted workouts and clean eating began, and the results are in.

The changes are subtle so I will be continuing after holiday but I am feeling good! I have lots about 1.5kg, gained muscle and gone down a dress size, and most importantly I feel pretty good about myself and also healthy eating and fasted workouts are no longer a chore, I am used to it and to be honest far more enjoying the healthy foods I am eating! 

 Week 1-3

 Week 4-6

Week 1-6

All taken at the same time each week, and even if the changes are not fully noticeable I can feel it with my clothing and the way I feel! 

I highly recommend the fasted workout and obviously the clean eating, I also upped my training going heavier on weights and more HIIT workouts. 

If you have any positive thoughts I would love to hear them, but keep the negatives ones to yourself ;) 

Workout Wednesday - The Deadlift

Want to feel badass and strong? Then try a deadlift.
I have mastered the art of squating and working comfortably at 120kg, so naturally I needed a new challenge.

Boyfriend suggested I join him on deadlifting, at first I was like yea ok why not, I don't consider myself strong so I was prepared to just lift the bar and be done.
But once I started I felt that competitive drive in me and I wanted to lift heavier!
I progressed from 20kg to 60kg each with strong reps and I left the gym feeling strong and badass!

Deadlifting works muscles from the chest right down to your calves so if you want to target a lot of muscles in one go then this is the left to go for.

If you haven't done it before, I would recommend having a trainer talk you through the movement to ensure that you are doing it properly and do not get injured.

You can also try straight legged deadlifts with dumbells, I do this exercise on leg day to target my hamstrings and really make them work!

Workout Wednesday - Front Squats

Legs are my favourite part of body to train, controversial I know, but I love it, I feel I achieve alot when training legs! 

So I am always looking to try new leg exercises, and this one is a gooden! 

Front squats! Now I can back squat 95kg (new personal recent gym record) so I was like ok sure I will try this, how hard can this be... very that's how hard! 

So far I have front squatted 30kg which I am pretty pleased with because the first time I tried this I almost toppled over! 

The guy who showed me the exercise suggested I put two small weight plates under my heels to help with my balance and this really worked.

The technique is quite simple - there are two different ways to hold the bar - pictured below:

I opted for the first hold as I wasn't sure about holding the bar the second way - in terms of keeping it steady, but we warned the first hold is quite hard on the wrists!

I find with this squat you can go down further, but slow and controlled movements to ensure you keep your balance and don't fall over! 

It is a great exercise and focuses on the quads more than the hamstrings, it also works upper body muscles as well as your core. 

It is hard work, but a good exercise if your looking to work different muscles and challenge yourself - going for 40kg front tomorrow and 100kg back squat... wish me luck!!

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 - Squats

This week I am focusing on squats, I always include squats in my leg day routine as it is a great exercise that when done correctly it works a large range of muscles:

There are a range of squats that you can do - narrow stance, wide stance, with a bar or with a dumbell or kettlebell.

I opt for narrow stance and wide stand with a bar. I find the weight added challenges me more, and I work more of my body, especially my core muscles to ensure my posture and form is perfect! 

First I start with a warm up set - just the bar with no weights, 12 reps, to make sure my muscles are warm and ready. 

I then go up to 10kg either side, then add another 10kg so far finishing at 60kg, I am building on my weight and steadily improving and going heavier - at the moment I am working on my form and technique whilst working on a weight that I feel comfortable with but still pushes me. 

Advice for squats - start slow! I started with kettlebells and dumbell squats to get my body used to the exercise and the range of motion, I then moved onto the bar and then the weights. 

Slow progress is always good progress! 

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

Email us at sweatstretchlift@gmail.com 

But why??

Ah the famous why question I have noticed it alot over the past year - why do you lift weights, why would you want muscles, why, why,why!!

Never was that question asked when I ran on the treadmill or worked on my core, but hang out in the weight section and suddenly everyone is asking!

The questions are genuine as well, they aren't said with judgement or anything, they are genuine questions as to why a girl is lifting weights.

Never have I heard someone go up to my boyfriend and ask him why are you weight training - but this week alone I have been asked why I am weight training and what get from it. 

So what do I get from training weights? 

Well the first is a sense of achievement - when I move up a weight, squeeze out one more rep and really push my self to work harder it feels amazing - don't get me wrong I get the same satisfaction from running long distance or the extra sprint, but with weight training I feel it on a different level. 

I also like feeling 'pumped' afterwards, seeing the muscle definition is such a great feeling, one days the abs will surface! 

Some people don't understand why a girl would like to feel muscular, but it is what I am working towards to yes I love to feel it, the same way some one who is loosing weight feels when they fit into a smaller dress size for example, it shows your working hard and achieving your goals. 

I never thought I would see the day when I was happy that my sleeves were getting tighter. 

It has also improved my confidence, for the first time ever I actually like the way my body is going, I feel leaner and tighter and love the way I look and feel, some days i have are off, but the off days are becoming less and less, and loving myself is becoming so much easier. 

So then I was asked what is my goal and had I ever considered body building or competing, in all honesty I had once, but then thought there is no way I could do this and just dismissed it. But now I am seriously looking into it and thinking this is something I want to do. 

Everyone is different and some women want to be muscular and some women don't. Don't think you will be butch from lifting or become a huge body builder from training - that is a whole other level of training - what you will get is a lean, sexy, muscular body, so I would recommend it 100%, try it... you may even like it!

Follow me on Instagram at rhiannonangharad22

Workout Wednesday - Shoulder press and bicep curl

I saw this on Instagram from the brilliant Sarah Bowmar and decided to give it ago - I mean have you seen her shoulders? She is my shoulder idol!

Start with a bicep curl, then in a smooth movement move into a shoulder press and repeat for 12 reps.
I usually do this exercise for 3-4 sets starting with a lower weight, then move to two sets on a higher weight, then finishing on a lower weight.
This exercise work both your shoulders and your biceps, keep your back and core strong so you maintain good posture throughout the sets.
If you feel yourself start to fatigue switch to alternating arms to avoid back posture and poor performance!

Workout Wednesday - Chin ups

My new favourite workout are chin ups! 

So I am still working on them, at the moment they are assisted but hey I have no shame in my game, I am working on getting stronger and building muscle.

They are perfect for shaping your back, using your shoulder, back and arm muscles all in one go. 

I worked on a wide grip this week, along with a few sets with narrow grip. 

Not going to lie I was aching in the morning! 

Don't let the machine intimidate you, and if you don't know how to use it, ask! It is what the PTs are there for, and when it comes to gym machines and exercise there are no stupid questions! 

So go for it and shape that back!  

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

Email us at sweatstretchlift@gmail.com