Beat the Sunday night blues...

You've had a great weekend, eaten good food, got some good workouts in, seen friends and family, spent it with your loved one... then there is this feeling, it sets in around 4pm, the Sunday blues, the oh man the weekend is over and I have to go back to work blues. 

This is normally reserved for people in jobs who don't like them that much, know they have a hard week ahead, or if your like my dad who works away from home, leaving your loved one at home whilst you stay away for the week! 

I personally don't get the sunday blues that much any more, I don't mind my job so much, I get it more on an early shift because who likes a 4am wake up call but in general I don't mind it. 

But here are some ways to beat the sunday blues and make sure you make the most of your weekend without worrying about the week ahead! 

• Get the boring stuff done first - But I have so much to do I hear you cry - especially if you have kids, it takes a lot more time to get things done! So prioritize the chores that need to be done when they are occupied or napping, or if they are old enough get them to join in! Get the boring stuff out the way first then spend the rest of the weekend enjoying your time. Once they have gone to bed that is you "me" time, spend it with your partner, watch some tv and enjoy the peace and quiet! If you are without children its still applies it just means you have less distractions! 
• Take a bath - a hot bath with candles is a perfect way to end a weekend. Turn off the lights, light some candles, shut the door and breath. It's amazing how much better you can feel when you just shut everything out and just relax. 
• Clean bedsheets - argue with me that there is nothing better than climbing into a clean bed and I will argue with you right back! I LOVE clean sheets, the feel, the smell - yes I never want to leave the bed again but it makes me feel so good, especially after my relaxing bath I feel ready to settle down.
• Read - don't watch tv an hour before bed, especially in your bed! Put the laptop down, the phone away and any other technology and open that book. The read doesn't have to be relaxing, I love crime thrillers - not exactly bedtime reading but it works for me! 
• Make your bedroom your sanctuary - I make sure my bedroom is for sleeping or bed activities.... nothing else, no eating, no working, no stress. My boyfriend does everything from bed... We have a small house and when I am downstairs he claims upstairs... I don't agree with this, by him working in bed, eating in bed and basically doing everything in that room I think he associates it more with stress without realising, he won't listen to me of course but I know that since I have stopped doing all those things in bed I have slept a lot better
• Think positive - if you are feeling stressed write it down. By the time you are finished you normally feel ten times better, you have vented to the person who understands - you - and you have let your feelings go. When I was really stressed about things in my life I used to write a list of everything that bugged me and then I would burn it as a way to let go. It helps it really does, it may sound strange or stupid but I would give it a try! We have all seen the valentines ritual on friends right? Where they burn the picture of ex boyfriends to break the curse? Well this is the same thing just be careful with fire we don't want the fire brigade out! 

Try these any night of the week your feeling stressed, but try to introduce them on a Sunday for a nice end to the weekend, and don't get to bogged down in the little details of the week ahead - a positive mind set is key to a healthy positive lifestyle! 

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!! 

                                 

Sometimes you will suck

Weird title when promoting positivity right?

Well it is kind of true... its not a permanent state of course, but everyone has their off days, we are only human after all! 

Picture this - so last Sunday, I went to the gym as usual, I was having a low confidence, bad body kinda few days - I was bloated, felt out of shape, tired, stressed etc but I powered through thinking the gym will fix this. 

I got there and we began the training, all was going well, I had a few hicups, banged a weight against my shin, couldn't get the balance quite right etc, almost winded myself during leg press (came down way to quickly) then I moved on to squats - now if you follow me on Twitter on Instagram, the squats have been progressing nicely, so I start my sets and the squats are fine, nice and low, great posture - excellent - then I come to rack the weight, and I can't, so my boyfriend helped me, I laugh it off and get ready for the next set - same pattern exercise is great but I cannot rack this bloody weight! After 3 attempts again I had to be helped, this time I walk away take a few breathes, then come back for my next set - yup same thing happens again and I just loose it and start CRYING in the gym - full blown stress induced, frustrated tears - cue sympathetic but slightly uncomfortable boyfriend asking what was wrong and I just reply I suck, I can't even rack the weight... he turned to me and said welcome to work of weight lifting babe - some days will not be your day, the next day you will be the best again. 

I spent a lot of Sunday reflecting on this, and decided that yes ok parts of my workouts had sucked but I had still worked my butt off (literally) and overall it wasn't so bad! 

I also decided to change my mind set - if I didn't like what I saw change it - make the tweaks you have been promising in your diet and push yourself harder in the gym, lift heavier and work to your best potential. 

So I walked into the gym that Monday and I worked for what I wanted - lifting heavier and leaving the gym feel awesome and proud of myself - and as it was arm day a nice little pump going on! 

What I am trying to say is, having an off day isn't the end of the world, it is just one day - move past it and focus on the bigger goal you are trying to achieve! 

Stress - how to deal with it your own way and in your own time

Stress is a killer - alot of people say 'oh I am so stressed' and 'this is SO stressful' but actual stress is consuming, negative and takes alot away from you and you don't even realise what it is doing to you. 

Lately work has got to me, big time. My job is pretty stressful anyway, it is demanding, hard work and sometimes not very appealing - a negative outlook I know, which I am changing! 

Anyway this went really wrong at work about 5 weeks ago and it has been weighing down on me ever since. 

The only thing was I didn't realise how much it had got to me, until last week I got the good news I had been waiting for and it was all over and the nightmare had finished.

I suddenly felt happy again, almost like I could breath and this cloud had gone away from over me. 

I didn't even realise how much it had effect me until it had gone. I will be honest I have slept soundly for the first time this weekend, and for a long time - 12 hrs on Friday night! I never sleep that soundly because something is always bothering me, I always find something to stress about, and after this at work I have found that actually nothing is worth stressing over that much, to make your self sick and have so much anxiety you don't even want to go in! Nothing is worth that. 

It is a running joke in my family that I will always find something to worry about, so I am changing this. 

I am working really hard to be at peace with everything in my life and have a more go with the flow attitude and we will worry about that if it ever happens, rather than saying when it happens, and little my little I have stopped stressing about the little things - my last goal is to fully stop stressing about my body and I am getting there but this is the biggest hurdle! 

So how to stop stressing - over the small and the big things in life. 

1. Exercise - I know, obvious coming from a fitness blog right? But treat exercise like your therapy session, put your head phones in your ear and focus on nothing but achieving the best you can. By taking on this attitude the gym becomes fun, something you look forward to and also you feel amazing afterwards
2. Have a drink and enjoy it. I am not a big drinker, in fact I probably only drink about 5 times a year if that! But I find that sometimes that a nice glass of white wine is the perfect way to relax and unwind, and yes get a little buzzed or even drunk! Sure you wake up the next morning feeling hungover maybe, or a little tired, but did you have fun the night before? Then that is all that matters
3. Treat yourself! Go shopping, pamper yourself, relax! Easter weekend I spent Good Friday having a selfish day - I went to the gym, did some chores than relaxed for the rest of the day, I watched trashy tv, did my nails and dyed my hair, and it was bliss! Sometimes you need days like this to spend with yourself and get in a good frame of mind.
4. Spend time with family and good friends - the positive kind, I love talking things out with my mum, she is my best friend and my go to person for any advice. Once I speak to her I feel 100 times better, equally spending time with my parents, extended family, boyfriend and friends I feel better, sometimes I don't even want to talk about the problem in hand I want to talk about them or anything else, the distraction always works
5. Don't be scared to admit you are not coping or want to change - this was the biggest thing for me. I told my parents I wasn't happy doing what I was doing and that I wanted to change my life for the better - I want to be a business owner and open my own gym with my partner, and once I explained everything to them and the plan I had, I had their full support, I was scared they would be disappointed in me because I hadn't achieved what I wanted to and that I wanted to retrain - then I realised it was me who was disappointed and afraid - once I had embraced this feeling I knew all would be ok and that change is good and scary but if it gets me to where I want to be, then the fear is worth it. 

Believe in yourself and you can achieve anything. 

Follow my personal journey on Instagram - Rhiannonangharad22

Monday Mantra

Summer is approching and I feel alive.
I love autumn and winter but when it gets past Christmas, I am over it! I miss the sunshine, the lighter mornings and evenings, the smell of hot air and fresh cut grass (minus the hayfever) and of course the BBQ season!

I feel positive, like there is light at the end of the wintery tunnel, there is nothing more relaxing than laying in the garden or on the beach feeling the sun on your face and basially just feeling healthy.

I have been feeling alot more positive lately - March was a bad month - but I am moving past it and looking forward to the future.

So if you do one thing today, step outside, even if it is slightly dull, overcast or even freezing! Step outside, step away from the stress and enjoy your life, it's a good one, even if you have to look very hard to find it!

The most important relationship you will have.

Self love is something I have struggled with for years. 

I don't ever remember a time I was fully comfortable in my own skin and happy with my weight, body or shape. 

It is only recently that I have fully learnt to accept and love who I am. My strengths, my weakness, my perfections and my flaws - funnily enough when I wrote that sentence the first time I started that sentence with the negative not the positive.

Really what it comes down to it positive thinking and focusing on the small things that make you beautiful, individual and you.

I looked for love and acceptance in the wrong places - from friends, boys and family - they could never give it to me because I would never let them.

Not matter how many times my parents would tell me I am beautiful I would dismiss it thinking they had to say it. 

Boys were never the answer, letting myself being defined by if they fancied me, bought me drinks on a night out and if they would text after a first date. 

I read somewhere that until you love yourself no one else can love you.

I was sceptical when I read this at first because my mind set was people should love me then I will accept myself - sounds awful because I have an amazing family and friends, but I still couldn't get there.

I lost weight for myself, thinking just one more pound and I would be happy and guess what when I hit the magic number I still wasn't there.

Everything changed when I met my boyfriend - my best friend and one of my biggest supporters outside my family. 

At first I thought it was him who changed me and taught me to love myself because when I was with him I was at my best, but after time I realised he had only taught me to think differently about the way I approach things - my confidence grew, my workouts changed, my eating habits also changed and because of this and him I found myself becoming happier. 

When we were apart I felt a little lost and like I was falling backwards, and I didn't want to become the needy, desperate girlfriend that couldn't be away from her boyfriend, so instead I channelled what he had taught me and changed my mind set on my own. 

Sure the encouragement came from him, but in the end it was all down to me to make it happen. 

I found as I worked on this our relationship became stronger, but also the relationship with myself became stronger - so I guess it is true, well sort of I found love and in turn found love in myself. 

Now every morning I look at myself in the mirror and choose a nice, positive thing about myself - my shoulders, my eyes, my lips for example. 

A small feature, but it makes a big impact on my day. Like any girl I like to feel pretty, I also like to feel in shape, lean, muscular, so I look for these things every day, making sure I find at least one positive thing to focus on. 

Sometimes I don't pick a body feature, other days it will be going up a weight on lifting or running a distance faster. 

My point is less negative more positive - smile more often and pass it on, happiness is infectious and I like feeling positive and happy. 

There are so many dark things in the world, your self worth should not be defined by numbers on a scale, what a boy says to you or what others think. 

There is nothing more amazing than a woman who loves herself and thinks the best of herself! 

Half full or half empty - you decide

Lately I have been in a strange mindset - I set out 2015 positive and ready, but a few weeks in I hit this negative wall of not feeling good enough, small enough, strong enough etc so I decided enough was enough and I needed to change the way I was thinking.

I feel a lot of people, myself included, will sometimes focus on the fails in life rather than what they have achieved.

For example - I am doing a 10 mile run in October so I am training for this working on my speed and endurance so I can hit my target time of 90 minutes. In order to this I have to be able to run a 9 minute mile, which I can now do.
But I had to work at it and was hitting 10 mins, 9.45, 9.30 and then the magic 9, great I had hit my target, but the next day when I ran again I was slower - instead of looking at the logical side of things - I was tired, it was my 5th day of training etc, I felt like I had failed, when actually it was only 30 seconds slower than the day before! 

My point is, sometimes there is SO much pressure in life - work, gym, personal life, you forget to celebrate the little achievements you make every day.

So this has been my mind set this week - look for the achievement not the failure, and really it hasn't been that hard - from lifting a heavier weight to running an extra sprint, it really changes your mind set and the way you looks at things in life. 

I still have my big goals of course, 90 minute race, unassisted pull up etc, but the more I work at it bit by bit the closer I am to being where I want to be! 

Sounds obvious and slightly cheesy I know but hey Rome wasn't built in a day!! 

So just for extra cheese on this Friday I will leave you with a great story I was sent the other day! 

"A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they'd be asked the "half empty or half full" question. Instead, with a smile on her face, she enquired: "How heavy is this glass of water?"

Answers called out ranged from 8 oz. to 20 oz.

She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, it's not a problem. If I hold it for an hour, I'll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn't change, but the longer I hold it, the heavier it becomes."

She continued, "The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything."

Remember to put the glass down."

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

Thoughtful Tuesday

Happy Monday

After a tough 3 weeks and spending most of yesterday in tears, I finally got the news I was waiting for, and now after much encouragement from my parents and boyfriend this is the way I will be living my life from now on.

No more panics, no more worries, no more stress! 

Take each day as it comes and be happy, and try not to worry about small things like ok for example, telling my boyfriend I love him, I have never done that before and after it slipping out from him a few weeks back, and my awkward reply, it slipped out from me this week. 

So we put it out there without actually saying it to each other LOL! Such dorks, but its out there, and soon it will be directly said. I hope! 

ANYWAY! 

Happy monday people, here is too a good week and a Positive Mental Attitude!