Being SMART about your goals

Can you believe 2016 is nearly over? Just 20 short days are left of this year, and now begins the time to make the goals for 2017.

But when making the goals we want to achieve do we look at what it takes to achieve them? I mean really look and plan them out, writing down I want to get fit and go to the gym is a start but what does this mean. When will you achieve this by, what level of fit do you want to be, when does this end? 

SMART is a great way to plan out your goals and layout exactly how your will be achieving them.

Lets look at an example to explain a little more -

S - specific - be specific about your goal what exactly is it going to be 
M - measurable - how are you going to measure this - if you want to lose weight you will measure by scales and a tape measure, if you want to get fit you measure by fitness tests or for example being able to walk upstairs without being out of breath
A - achievable - how are you going to achieve this - what changes are you going to make? join a gym, make better food choices, hire a personal trainer to help you 
R- realistic - 2 stone in a month is not realistic and running a 10k in a month when you have never run before is also not realistic. Loosing weight 1lb per week or training for a 10k over a series of months will be mean you are more likely to achieve these goals and not feel disheartened if you don't achieve them quickly. 
T- time, set a deadline. With a clear cut line of what you want to achieve this you will know what you are working towards and are more likely to stay on track. 


My goals for 2017 are to work on all the little skills I am missing - strict strength, gymnastics, building my aerobic capacity ready for 2018 and to go back to competing.
I also want to work more on my personal training and coaching, continually educating myself in the field of strength and conditioning and making sure that I can be the best there is! 

Workout Wednesday - Burpee box jump over

Take one burpee add in a box jump over and you get one of the most brutal exercises I have done in a while! 

Burpees and jumping over anything are tough, I don't mind burpees when they are simple standard burpees... kind of but adding in a jump and that heart rate is going to shoot up unless you control that breathing! So why am I suggesting this move for you - because it is a fantastic exercise for the whole body, get that blood pumping, heart working and an all round good fat burning exercise! 

So the equipment you need is a box to jump on to, if there are no boxes at your gym then set up a barbell with 20kg plate on - enough to create a good height for you to jump over, and mats on the floor if you need them. 

You can start this exercise off in two ways, either facing the bar or box or to the side. It really makes no difference unless the exercise specifies facing the bar. 
The burpees will happen first - this is to be a hand release chest to the floor burpee! None of this half burpee I see where people going into a plank and springing back up! Get that chest to the floor!

Next is the jump over the bar or onto the box. Position yourself so you are close enough to jump on or over to make sure you don't trip or fall! Once on top of the box jump down and perform another burpee, and repeat!

Look at doing 30 seconds of these with 30 seconds rest for 12 minutes and you will really feel a goo burn! 

If you want to add it into a routine I did a great one on Saturday of the following - 
15x box jumps 
10x pull ups 
15x burpees 
10x wall balls 

for 20 minutes as many reps as possible

Combine the box jumps and burpees together for 15 reps and add in 15x kettlebell swings to replace the 4th exercise. 

Let me know how you get on and enjoy!! 

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!

Know your body type

There are 3 types of body types Ectomorph, Mesomorph and Endomorph. Knowing your body type is key to helping you develop your workouts and making sure you are working to your best potential for your body. 

Type 1: Ectomorph 

• Typically skinny
• Small frame
• Lean muscle mass
• Doesn't gain weight easily
• Fast metabolism 
• Flat chest
• Small shoulders 

Workout types - short and intense and focus on big muscle groups.

Type 2: Mesomorph 

• Athletic and rectangle shape 
• Hard body with defined muscle 
• Naturally strong 
• Gains muscle easily 
• Gains fat easier than ectomorph
• Broad shoulders 

 Workout types - cardio and weight training, respond best to weight training, watch your calorie intake

Type 3: Endomorph

• Soft and round body 
• Typically short and stocky 
• Gains muscle easily 
• Gains fat easily 
• Finds it hard to lose fat
• Slow metabolism 
• Large shoulders 

Workout types - cardio and weight training and watch your calorie intake. 

You may read these at first and think that you don't fit into one specific type, but if you read into detail on which one you will workout exactly which category you fit into and it will help you with your training plan. 

For example I am an endomorph, I gain fat easily but I also gain muscle easily - my quads are an example of this!

Watching my calorie intake and tweaking my training really helps with keeping my body fat down and keeping my muscle gain up. 

Always work to your best potential in your workouts, challenge yourself everyday to see the changes and to make sure you don't hit a slump. 

The post holiday body - what happens now?

 

So you have been working hard for months getting your body 'bikini ready' you have the holiday and now is the time to relax, eat what you like, workout if you feel like it and all round relax and enjoy yourself, then you arrive home, look at the killer tan you have from holiday, but then notice the body you worked so hard for, well it is no longer there. 

First of all welcome to the holiday club, I had almost abs at the beginning of my holiday, now not so much, I am softer than I was 10 days, I haven't gained any weight but I am feeling out of shape, but you know what I had an awesome time away, add good food, worked out and relaxed, and now I am back I know I will clean up my eating, get back to my full workouts and get back to where I was in no time! 

I make an effort to workout on holiday not because I force myself but because I enjoy my workouts, I went lighter on the routine for the past 10 days, spending about 40 mins doing different weight exercises and 20 mins of cardio and abs each day to keep me active, I also swam alot during the day and we walked every where which is always an added bonus! 

As we were staying in an apartment we had the advantage of being able to cook our own meals and then eating out at different restaurants and picking exactly what we wanted to eat.

I love all inclusive but having this change meant I drank less, ate healthier and basically got to make my own choices - no chips! 

I ate pizza, bread and crisps and had ice cream of course, I think the gym helped balance it and some days I got bogged down with weight worries but then I took a step back, knowing it is only 10 days and that I am away to enjoy myself! 

So now it is back to the grind, I got straight back into my routine yesterday when I returned and cleaned up my eating, today was my first day back properly weight training - chest and back - but it felt so good! Yesterday was cardio and HIIT session, both felt awesome and I don't actually feel too bad, which was good! 

So if you are heading on holiday and unsure of eating and drinking my advice would be everything in moderation but also relax and enjoy yourself. You know you can sort it out the minute you get home, if you have the chance to workout then go for it 3 times a week just to get the body moving and trust me it will make you feel so much better! 

Happy summer holidays!

Workout Wednesday - Lunges

Building the butt up doesn't just come from squats alone! Working all the different muscles in your glutes will ensure a nice peachy butt coming your way!

There are 3 muscle sections in your butt and you need to work every one of them to make sure you are working to your full potential. 

So with lunges we are focusing on the maximus part of the butt. 

Lunges can be done in a number of different ways, body weight alone, walking lunges with dumbells, static lunges with dumbells, with a bar or sandbag on your shoulders... the list goes on. Basically any lunge is a good lunge as long as your working to your full potential and also you technique is correct!

Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

Do not allow your knee to go forward beyond your toes as you come down, as this will put stress on the knee joint. 

Include these exercises in your leg routine to see the results! I am on holiday but I can assure I am still lunging!

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! 

Live the life you, love the life you live

I love this saying and I feel it is time to start applying it to my own life. 

At the tender age of 25 (nearly 26) I thought by now I would be in a career I was in love with, that I get excited about every day. Of course when I was dreaming this dream my dream job was a photographer travelling far and wide, or a wedding dress designer (aged 7-10) and now when I close my eyes at night and dream of my perfect life everything I already have is there but my job. 

I like my job... but I don't love it. I don't wake up excited to go to work (does anyone), and when I talk about I talk with enthusiasm but not over excited passion. 

Not like when I talk about fitness, training and the gym. I wake up excited to workout and spend my time in the gym, I love reading and researching different exercises to do, push myself everyday and excel at what I do. 

I lost alot of weight between the age of 18-21, I have experiemented with different workouts and getting myself into shape, and I want to inspire others to do the same. 

I want to be the reason someone wakes up happier because they are comfortable in their own skin and love the way they look. 

So the hunt for the personal training and nutrition courses have begun! I posted a while ago about changing my career path, and now I am on a mission. 

I want to work in a gym and be the trainer that inspires others, helps people out and loves their job. I have a trainer at my gym like that and his energy and enthusiasm is catching.

I am putting together my 5 year plan and it is ambitious and exciting, and by the time I am 30 I will be working well into the career I want to do. 

You are never to old to change what you want to do in life, I don't think 25 is old but when I was younger I thought I would be living the dream by now, and I almost am but there are things missing that only I can fix! 

Get excited with my guys! This is the beginning of something beautiful! 

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 - Rowing machine

I have a love/hate relationship with the rowing machine - when I switched gyms and they don't have good rowers then I realised how much I missed it! 

Thankfully my other gym (yes a member of 2 gyms) does have a rower, it is a good rower and oh man does it feel good to be back on and rowing! 

Rowing works your entire body, from your back and shoulders right down to your legs - take a look at this picture to show just how many muscles it works! 

It is the perfect exercise to improve your endurance and increases heart function. It is also a good calorie burner so if you are looking to lose weight this is the machine for you! 

It is also a low impact exercise so if you are looking for something that is going to be less of a strain on the joints again this is an ideal exercise. 

Overall it is a total body workout - I do around 20-30 minutes on the rower on level 9-10, the more resistance the stronger the pull and the more you will work! 

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!

Change is always good!!

Lots of changes are going to be happening in the next few months!

One is going to be my training programe I am training for the great south run in October and now after a month and half off training I am back on it and feeling good! 

I am going to revamp the training programe making sure I am the strongest and fittest I have ever been! 

I will also be studying to qualify as a personal trainer and fitness instructor a life long ambition of mine, finally I can push to make my dream a reality! 

My boyfriend said something very interesting to me this weekend, he said if you treated every task like you do when you do squats you would smash everything you ever wanted to do.
Believe in yourself babe because you can do anything when you put your mind to it. 

So I am and I will!! 

                                 

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 - Shake it up!

The Taylor Swift song is in my head and inspired this post - shake up that workout!! 

Routine is fun, but sometimes it becomes just that - routine. It is recommended that you change your workout every 8 weeks or so to keep your body from getting used to it and also so you don't get bored.

But what if you like your routine and don't want to change it? Then change up the days you do the routine! 

My routine since January was going like this:

Sunday - Legs

Monday - Upper body

Tuesday - Spin class

Wednesday - Upper body 

Thursday - HIIT 

Friday - Cardio 

Saturday - Cardio 

All with a stretch and abs included. It was ok but I'm not going to lie it was getting a bit boring and I wasnt really seeing results.

Now I have switched up the routine to more weights and less cardio and am seeing results but some days I still get a bit 'over' the routine feel.

So I have kept the exercises I like and just changed the days, and it makes it far more interesting and also I am not a slave to my routine, and enjoy my workouts far more! 

Though training legs on a weekday proves tricking to walk at work by the end of the day, but sacrifices must be made!

Now due to joining a new gym that opens earlier I do have a bit more time to add in more weight training, and add in some HIIT cardio at the end. 

As I am training for a 10 miles run I have my long distance cardio, so sprint are always on the menu, which to be honest I far prefer to endurance again far more interesting!! 

Sometimes you have to go by feeling - how much energy you have, if you prefer to train something else that isn't planned for that day, so then you are doing something you enjoy, rather than feeling like you have to! 

So if you feeling a bit bored of the gym then shake up what your doing on the daily routine and see how that works for you! 

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 - Skull Crushers

Triceps to me is a slightly dirty word, if it wasn't for them I would have great arms... Well actually if it wasn't for the fat surrounding the muscle I would!
So an exercise that is perfect for everyone to tackle the 'Wing' area!
Skull crushers! Not as dangerous as they sound by the way!
So this week I am sending you over to the good hands at bodybuilding to learn the correct technique for this exercise so you guys do it safely and with good form - always important!
Click here to go directly to the page now! 

All you need is dumbells or an EZ bar to complete this exerxise, you lay on the floor, a bench or if your feeling brave an inflatable ball!

           

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