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! 

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!

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 - 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 - 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 

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

HIIT exercise

High intensity interval training. Its one of those exercise I used to dread, going all out for 30 – 45secs and then resting and then going again, essentially repeating until you’ve done 6-10 sets.

I will admit I used to be all about the endurance exercise, going for hours, putting the effort in, burning the calories, but over time by body got used to it and the exercise just became this thing my body was doing, it became used to it, and it as it became easier, partly because I was fitter, I knew I needed to shake it up.

So HIIT training it was.

I began slowly and built it up. My HIIT training began with spinning, the VP class held at Fitness First offers sprints section and race sections – short bursts of 30-60 seconds of full on, giving it your all with recovery in between.

I could feel myself getting fitter, and my body changing, but it wasn’t consistent enough for me to really feel like I was getting results, so I took advice from my partner and began interval training on the treadmill.

I started at my usual running pace of 10.8 on incline of 2 with 30 seconds on and 30 seconds off 6 sets, I gradually built this up over the months, trying to increase speed and incline as I go.

I have been doing this consistently for 6 weeks now, and I have improved from incline 2 -5 and speed from 10.8 to 13.2 each day is feeling easier and I am feeling far fitter and leaner. So it is safe to say I am a big fan of the whole HIIT thing now!

Benefits of this exercise:

It is fun! Time flies when you are on and off every 30 seconds and before you know 8 sets are done and you have finished!

Combine it with weight training for best results: I have started weight training properly 6 weeks in and I am doing less cardio more weights and feeling leaner and fitter every day. You burn more fat doing HIIT exercise, and you burn calories longer after weight training… so you want that hot summer body reevaluate your exercise plan and see the results!

Take it outside – sprints can be done on the treadmill, outside or on a bike! 

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