Workout Wednesday - Swimming

I love swimming, I have swam pretty much since I was born, well been in the water since I was born I wasn't that advanced as a child! But I swam competitively for my school, every Tuesday I would swim after school for an hour earning badges in lengths, lifesaving etc and then when I left school I swam for fun, I swam on a Sunday after work to relax and keep myself healthy - I will be honest it was the only form of exercise I was doing because well I got lazy from  the age of 13 and gained weight, but always loved swimming, I am a water baby, I exercise on holiday anyway but also end up swimming some lengths in the pool.

So why swim?
It is low impact on your joints, so if you have injuries, or cannot do weight baring exercises for a long amount of time then swimming is the exercise for you. Water leaves you weightless so there is no stress on your joints when you exercise, hydrotherapy is often recommended to patients recovering from surgery as a way to exercise and build up their muscles but with no stress on the joints.

Full body- it is rare to find exercises that work the entire body, but this is one of them, whatever stroke you choose to do you will be working both upper and lower body muscles, it will help improve muscle tone because water is 12 times as dense as air and also provides a resistance you are constantly working against.

Mental health - like all exercise swimming releases that feel good hormone, making you feel less stressed, happier and all round pretty damm good about yourself. I also find the water to be peaceful, granted sometimes the swimming pool is hectic, but pick the right time to swim and it can be as relaxing as meditation. Outdoor swimming on holiday in the sunshine is one of the most relaxing things because of the sunshine and the peace and quite, I always feel better about myself after exercise but I feel peaceful and centred when I leave the pool.

I understand that if you feel self concious in the gym then maybe you think swimming isn't for you but lets talk about it for a second - I was swimming when I was a size 20 and 16 stone... the only part where people are going to see you is the short walk from the changing room to the pool, then you are in the water, but that is not the point, you are there for you and doing something that will benefit you, so for that short walk I want you to hold your head high, smile and not worry about a thing!

Happy swimming guys!

Workout Wednesday - Kettlebell Swing

I have changed up my routine to make sure I am effectivly using my cardio time and working to my best potential to reach my goals.
HIIT exercises are the best exercises to burn fat, sprints on the bike or running, skipping etc short bursts of exercise to really raise the heart rate and get that fat moving!

Kettlebells is one of these exercises that help burn the fat, build muscle and build endurance, I have been working on these and found I am getting stronger within 2 weeks of doing these exercises - I use them in my shoulder and back routine, cardio and core and arms - so 4 times a week, sometimes 5 if I do them on leg day!
Second to burpees this exercise is fantastic for hitting all the spots you want to target.
You can vary the swing from 2 hands to one handed swings and vary the weights - I started light at 8kg and am now up to 16kg, I will be going up to 20kg this week coming as 16kg is becoming slightly easier now!
I work in a drop set style:
20 swings at 16kg
16 swings at 16kg
12 swings at 20kg x3 sets
8 swings at 20kg

and relax! The technique for this is pretty easy, start standing up straight with the kettle bell in front of you, hanging between your legs.
Going into a squat position, keep your back straight, and using your legs and hips to power the drive swing the kettle bell in front of you, level to your face, and bring back down - repeat this motion for however many reps you can manage.

Here is a video for you to watch to make sure you know exactly how to do it before trying!

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 - 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

Found this!

Pinterest is the best place for fitness motivation! I want to share a few things with you today on the traditional 'Hump Day'

Happy Hump Day Loves 

xo