WELCOME TO THE BLOG!
“The worst workout is the one that never happened.”
CHALLENGE OF THE WEEK
Hi Siwicki Fit Fam! Every week we are going to challenge you - something simple that you can do at home that makes you stop for a brief moment and do a quick exercise. Every little bit counts. This is a great way to promote health and wellness in the home - have fun with it! Get your family involved!
equipment ideas
Here at Siwicki Fitness, we fully realize that not everyone has access to gym equipment, so we wanted to share some fun ideas with you that will for sure amp up your workout!
1. Use a backpack to increase the weight during your workout. Simply add text books (anything that is weighted and safe) into your backpack and wear throughout the workout. We recommend to place a towel at the very top of the backpack to create a cushion for your head during the exercise.
2. Use a broom, slide the backpack handles through the broom. You can use this DIY equipment during plenty of exercises (squat, front raise, side lunges, etc.).
3. During exercises that you would normally use a dumbbell with, use: wine bottle(s), laundry detergent, milk/juice jug, cans of food or anything else that mimics a dumbbell.
Meal of the Week
Acorn Squash Boat
Ingredients:
2 acorn squash, halved, seeds removed
1/2 pound of turkey sausage
Course sea salt
2 ribs celery, chopped
coconut oil for the pan
4 eggs
1. Preheat the oven to 400 degrees.
2. Cut acorn squash in half (remove seeds) and bake for 30 to 35 minutes or until soft.
3. Meanwhile, heat a medium skillet over medium-high heat. Sauté the turkey sausage with a big pinch of sea salt, breaking up the turkey sausage, for 6-8 minutes, or until golden brown. Add the celery and cook for 1-2 minutes, or until tender. Place the mixture in a medium bowl and let cool slightly.
4. If making the eggs, lightly grease a skillet with coconut oil. Cook the eggs to your preference (Jacob's favorite: sunny-side up, Juliann's favorite - over easy).
5. Once the squash are cooked, scoop out the flesh, being careful to not tear the skin, and place in the same bowl as the turkey sausage. Stir to combine.
6. Reduce the oven temp to 350 degrees. Evenly distribute the squash mixture among the squash shells until almost full. Place a cooked egg on top of each squash and bake for 5 minutes.
Enjoy right away.
Recipe via TRUE ROOTS with slight tweaks by Juliann
Industry News
Kim Kardashian’s Trainer Transformed Her Own Body By Setting Very Specific Goals
Melissa Alcantara, who has trained Kim Kardashian ever since the reality star found her on Instagram a few years ago, knows what it takes to transform your bod from head to toe.
Seven years ago, Melissa—a new mom at the time—started working out in her kitchen. At first, she just wanted to lose the weight she'd gained during and after her pregnancy, but her journey quickly became about so much more.
"It morphed from me just wanting to have abs to me saying 'yes' to myself, choosing myself, and putting love into myself every single day," Melissa tells Women's Health. "And that was a whole new ball game for me.'"
Well, years of hard work (and, yes, the shredded abs to show for it) later, Melissa—who goes by @fitgurlmel on Instagram—is a completely different person.
These days, when she's not helping Kim K crush workouts, you'll find Melissa squatting crazy amounts of weight during her own training sessions or sharing her mind-blowing booty before-and-afters on Instagram.
Here are five tips that helped Melissa obtain fitness superhero status:
1. Cut the BS.
Melissa makes it clear in her book and on her Instagram feed: Don't expect waist trainers, supplements, or quick fixes to replace hard-ass work.
"You think you need all of these things but they just become excuses that will keep you from really committing," Melissa says. "You have to cut out all of the BS if you want to succeed long-term. You have to take full responsibility for your own life."
To Melissa, that means two simple things: Move your body and put clean, real food on your plate—every day.
2. Play the long game.
After experiencing the dreaded health and fitness yo-yo herself, Melissa realized she had to completely shift her perspective on her lifestyle.
"If you just say, 'oh, I want to lose five pounds, ASAP,' you will never have a sustainable mentality," she says. "If you want to truly find balance and be comfortable with yourself, you have to think about how you want to feel and look in 30 years."
In other words, instead of spending your time chasing instant gratification, focus on the long-term gains you'd like to see. "You don't have to kill yourself every day," she says. "You have to be patient and think about what you can maintain for the rest of your life."
3. Carbs are workout fuel.
Perhaps one of the most surprising (and important) lessons Melissa learned on her quest to build muscle and get ripped was to fuel her body with carbs.
"Carbs give you energy, and you want to have plenty of energy to work out and do things," she says. "I used to blame my weight on carbs, but it's not about the carbs, it's about eating crappy foods that don't fuel you or make you feel satisfied."
Now, Melissa avoids processed food at all costs and incorporates plenty of whole, healthy carbs—like quinoa and sweet potatoes—into her meals, especially before and after workouts.
4. Set SUPER specific goals.
Setting goals is KEY to turning around your fitness, but most people set benchmarks that are too vague—and ultimately fail as a result, Melissa says.
"Instead of saying, 'I want to lose weight,' say 'I'm going to work out three times per week,'" she explains. "Don't try to be an over-achiever and just stick to simple, attainable goals. As you achieve them, you're going to feel so damn good about yourself and motivated to keep going."
5. Embrace building muscle.
If Melissa had to credit one type of workout for her fitness transformation, it'd be strength training. "Lifting weights has been insanely empowering for me," she says. "Not only am I physically stronger, but I'm mentally stronger, too. I feel like a boss bitch."
Another positive side effect? Lifting weights is also responsible for her crazy-toned arms (and entire bod, for that matter). "If you want to see those nice lines in your abs or shape up your arms, you have to build muscle," she says. It's that simple.
Article via: Womens Health Magazine by Lauren Del Torco
Photo Credit: Melissa Alcantara Facebook
Health & Wellness
Quarantining is hard for a multitude of reasons. One of the many reasons quarantining can be so difficult is the self isolation piece. We want to encourage you - not only does exercising benefit your health, but it also benefits your overall mental wellness. According to the Journal of Clinical Psychiatry, "Exercise improves mental health by reducing anxiety, depression, and negative mood by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal." We are all in this together Siwicki Fit Fam!
Friendly Tip: Commit to a schedule, whether its exercising one day a week or five days a week. Invite a friend to the classes so you can hold one another accountable - as well as enjoy the company of seeing each other, even if it's just virtually :)
#STAYSTRONG #STAYPOWERFUL #STAYYOU
