28/10

I started a new job on Monday so my routine has been a little out of wack! 
I start at 6am so morning workouts have been moved to the afternoon, with crossfit in the evening. 

It has started to hit me a little today, but I got over it and now there are only 2 days left and I will be on lates! 

I am avoiding coffee as I don't like drinking too much caffeine it effects my body and my digestion, eating is getting better, calories are up today but still under by about 600! It is difficult finding the time to eat everything, work and train! 

I am working on a new routine so it will take some time to get my head around everything and make sure I on target with everything and make sure I get enough rest in as well! 


Change is always good but it can mess up your routine, for me it is so important to get things on track straight away so I don't upset the workout routines too much... it isn't always possible but I am trying!

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.

Weight lifting - the good, the bad and the ugly

There is no doubt about it that whilst weightlifting does not make you bulky it sure as hell does change your body!

Like any exercise when you dedicate yourself fully to the programme your body will change for the better. 

Looking at my past exercise programmes they have always been weight loss based, and the results I have been used to were clothing getting bigger, me getting smaller and the number on the scale decreasing.

BUT was I happy? Honestly... no. I was never satisfied with the results and never knew where this was going to end. If I got skinny my life would be better, but I got skinny and I was still the same, life was still the same and therefore my end goal kept changing to a lower and lower weight. 

Switch to now and my end goal is endless, I have a clear focus and it is limitless... to an extent of course!

I want to compete in crossfit and olympic lifting competitions, I want to be strong as fuck and beat all the boys. 

I am one month into training and I am loving it, it has made exercise fun, and I am constantly working to improve on everything. 

Sounds great right, and of course it is I love it but the changes to my body and the new calorie and nutrition goals are new to me and have been proving to be a struggle mentally to make sure I hit the calorie goal and also deal with the fact I am outgrowing my trousers! 

So why lift? 

The good: you feel pretty badass when you hit a new PR and achieve something new each week. Highlights for me have been lifting 85kg deadlift, and also being able to squat with 140kg on my back. The feeling of this was like no other and I felt so proud of myself to have done this. 

You will also feel sexy, you will find you have curves and muscles like never before, and also an ass and legs that both women and men will envy. 

All the foods. That is all I have to say on that one. 

The bad: you will out grow your clothes, trousers will become tighter and eventually jeans will not be your friend, tops will become tighter and if your like me you will spend every free moment in gym clothes, vests and shorts... work clothes are not usually my friend! 

But this is all progress, it is just a different kind, health and fitness are not measured by numbers alone, it is about how you feel and what your goals are. 

Don't compare yourself to anyone else, just focus on you. 

The ugly: you will be questioned if you are a girl as to why you lift. People in the gym bubble love it, admire it and cheer you on, those who are out of it will question it, and probably will not understand it. Daily I hear "don't lift to heavy, you will get bulky" "aren't you scared you will look like a man" "surely you just want to be toned and not have muscle" 

Brush it off and again focus on you. There will always be negative people in the world, you don't need this in your life.

So if you had worries that lifting weights would make you an instant bodybuilder have no fear! The women and men who train specifically for bodybuilding have been working for months or even years to look like that.

When it comes to body shape there is no quick fix and it is the same for muscle gain - there is no quick solution!

Next time you are in the gym, embrace the weight section and watch the changes happen! 

How to get the best results from your training

You train everyday, eat healthy, do everything you are supposed to do and yet you are not seeing results... does this sound familiar? You are not alone, we have all been there where we are doing everything we have been told to do and yet nothing! Frustrating isn't it! 

So lets have a look at what factors could be effecting your training and what you can do to make sure you can achieve your maximum potential. 

Eating 
If your goal is to lose weight then a calorie deficit needs to be made, but make the calories to low and your body will begin to hold on to the little food that your are putting into it. 
Your body needs energy and the energy comes from the food you are putting in, you can't expect a car to run on empty so why would your body?
I have recently upped my training routine, starting Crossfit and Olympic lifting, and for the first 2 weeks I was feeling so run down by the end of the week, so using My Fitness Pal I changed my stats to reflect the training I was doing now and the hours I am putting in and it turns out I was eating under than what I needed by about 1000 calories... no wonder I was feeling run down! So now I am enjoying eating more, feeling energetic and training harder!
Carbs are also key! They help with the healing process after exercise and also with your energy levels, don't fear carbs, embrace them! 

Training 
How long have you been doing your routine, is it the same old same old, used to it routine, doesn't really excite you? 
Then change it! I change my routine every 8-10 weeks to keep it fresh and make sure I don't hit an exercise slump. 
Even if you have the same routine change the days you do it to make sure that your body is kept active, it doesn't get used to what your doing and basically surprise it! 
If you are a cardio lover who doesn't enter the weight section then change this up and add in some resistant training to the routine, it won't make you bulky and will help tone and tighten your body and also continue to burn calories after your routine. 
The heavier you go the more effective the training is, but start and exercise safely to avoid injury! 
Equally if you spend all your time in the weights section and never do any cardio you might want to change this! We all need exercises to get our heart rate going and the blood pumping, 20 mins of HIIT 3 times a week will keep your heart in shape and also your body in shape! 

Sleeping 
Sleep is vital to getting the best out you, you cannot perform to your full potential when your run down and exhausted, trust me! 
I always make sure I go to bed about 9 on a week day as I get up at 5 so I try to make sure I get at least 8 hours sleep a night to make sure I am well rested for the day ahead,I am rubbish without sleep so early nights are a must! 
Weekend bedtimes are obviously a bit later... sometimes, but always making sure I get in 8-9 hours sleep. 
Rest days are also important to make sure your body recovers from the training you are doing. 
I am not a fan of rest days... but I am getting used to them, I use them to write my blog and study for my PT exam. 
I also use rest day as my cheat day - 1 cheat meal a week to reset my metabolism and also to make sure I dont deny myself of anything completely.  
You are more likely to stay on track with clean eating and training if you allow yourself a treat every now and again! 

So have a look at your programme and see the tweaks you can make to ensure your training to your best potential!

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!

Currently

Happy Sunday! It is lovely weather here so obviously a BBQ will be happening this afternoon and we may be able to actually sit outside! 

So here we are with 5 weeks exactly to go until holiday, infact this time in 4 weeks I will be last minute packing ready to set off the airport :) 

But with 28 days to go there are still 27 workouts to be had, I have already trained today, and plently of time for last minute touch ups! 

I have achieved alot in the past 4 weeks and I am excited to see where the next 4 weeks can take me. 

Body wise I am actually feeling pretty good, I am leaning out nicely but keeping the muscle and achieving more definition now, for the next 4 weeks I am cutting carbs to be very low with high protein, no cheat meals and good quality workouts and meals.

I am also trying this cleanse... one of the girls at work says it is great for clearing all the bad stuff out your body, this is one is particularly good for heart health and clearing the arteries, I am 2 shots in and oh god it is gross! The mixture is garlic, lemon and ginger, I will post about it if it is successful but at the moment I am not so sure! 

I am also switching up all cardio to be fast paced, HIIT interval training, with an endurance session on a Saturday, I am using the treadmill for up hill sprints, skipping rope and kettlebell swings to get the heart rate up and the body really working. 

Have a lovely, content Sunday and wonderful week ahead!

 

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 - Bent over row

This week I am taking you over to bodybuilding.com to show you the proper form and technique for the bent over row. 

This exercise can be done with dumbells or a barbell, depending on what is available to you. 

It is the perfect exercise for your back.

Enjoy! 

Bent over row - Dumbell

Bent over row - Barbell

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!

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