“SUPERHEROES never quit.”
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK
1-5 MINUTE PLANKS IN CRAZY PLACES
Every day until our next blog, do a simple plank (high plank or elbow plank) for one to five minutes each. I am going to switch this up a little bit and challenge you to do your planks just about everywhere you go. Plank on your couch, your bed, your car, even on a golf course! Remember to be safe when you do this, I certainly don’t want anyone getting hurt. Let’s have fun with this team - take pictures and send to admin@siwickifitness.com!!
TIP OF THE WEEK
TIP OF THE WEEK
Relax. Destress. Keep Going. It’s Election time here in the United States and I know a lot of people are feeling very passionate about this election. I want to encourage everyone to do something that helps you release your stress during this time. Keep coming to the workouts, I promise it helps.
siwicki fit fam
Every week, we highlight some of our Siwicki Fitness members!
meet DaniA
Name: Dania
Age: 48
Children: No children
Job: Personal Assistant
Current hometown: Dubai
Alma Mater: American University of Beirut
Previous Gym: Gold’s Gym
Favorite Siwicki Fitness class: Strength and Abs
Hobbies: Reading
Fun Fact about yourself: I can fall in sleep anywhere
What is your favorite book: Any of Danielle Steel's books
What is your favorite movie: Pretty Woman
What is your favorite tv show: Friends
meet SOKAINA
Name: Sokaina
Age: 51
Children: 3
Job: Housewife
Current hometown: Dubai
Alma Mater: LAU
Previous Gym: Gold’s Gym
Favorite Siwicki Fitness class: Strength and Abs
Hobbies: Cooking
Fun Fact about yourself: I can eat in two minutes
What is your favorite movie: Home Alone
What is your favorite tv show: Modern Family
meet dIALA
Name: Diala Awada
Age: 41
Children: 3 boys
Job: Housewife
Current hometown: Maryland
Alma Mater: Beirut
Previous Gym: Lifetime Fitness
Favorite Siwicki Fitness class: Strength and Abs
Hobbies: Shopping
Fun Fact about yourself: I can buy clothes in one second 🤣
What is your favorite book: Wedding Dress
What is your favorite movie: Pretty Woman
What is your favorite tv show: Arabic
meal+snack ideas
Butternut Squash Soup
Ingredients:
2 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
½ teaspoon sea salt
1 (3-pound) butternut squash, peeled, seeded, and cubed
3 garlic cloves, chopped
1 tablespoon chopped fresh sage
½ tablespoon minced fresh rosemary
1 teaspoon grated fresh ginger
3 to 4 cups vegetable broth
Freshly ground black pepper
Chopped parsley
Toasted pepitas
Crusty bread
Heat the oil in a large pot over medium heat. Add the onion, salt, and several grinds of fresh pepper and sauté until soft, 5 to 8 minutes. Add the squash and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes.
Add the garlic, sage, rosemary, and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes.
Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend. Season to taste and serve with parsley, pepitas, and crusty bread.
Sweet Potato Salad
Ingredients:
3 large sweet potatoes, peeled and cubed (about 2 lb.)
1 small red onion, thinly sliced into half moons
2 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
1/2 c. dried cranberries
1/2 c. crumbled feta
1/4 c. freshly chopped parsley
FOR THE DRESSING:
2 tbsp. apple cider vinegar
1 tbsp. Dijon mustard
1 tbsp. honey
1/2 tsp. ground cumin
1/4 tsp. ground paprika
1/4 c. extra-virgin olive oil
Preheat oven to 400°. On a large rimmed baking sheet, toss sweet potatoes and red onion in oil then season with salt and pepper.
Distribute them evenly on sheet in a single layer. Bake until tender, about 20 minutes. Let cool for 10 minutes then transfer to a large bowl.
Meanwhile, make dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper.
Toss sweet potatoes with dressing, cranberries, feta, and parsley. Serve warm or at room temperature.
Spicy Salmon Bowl
Ingredients:
FOR THE SALMON:
1/3 c. low-sodium soy sauce
1/3 c. extra-virgin olive oil
1/4 c. chili garlic sauce
Juice of 1 lime
2 tbsp. honey
4 cloves garlic, minced
4 (4-oz.) salmon fillets
FOR THE QUICK PICKLED CUCUMBERS:
1/2 c. rice vinegar or rice wine vinegar
1 tbsp. granulated sugar
1 tsp. kosher salt
2 tsp. toasted sesame oil
3 Persian cucumbers, thinly sliced
FOR THE SPICY MAYO
1/2 c. mayonnaise
2 tbsp. Sriracha
2 tsp. toasted sesame oil
FOR THE BOWLS:
Cooked brown rice
1 avocado, sliced
1 medium carrot, grated
1/2 red onion, thinly sliced Cilantro leaves, torn Sesame seeds
Cilantro leaves, torn
Sesame seeds
Make salmon: Preheat oven to 350° and line a large baking sheet with foil. In a medium bowl, whisk together soy sauce, olive oil, chili garlic sauce, lime juice, honey, and garlic. Add salmon and gently toss to combine. Place on prepared baking sheet and bake until salmon is fork-tender, 20 to 25 minutes.
Meanwhile, make pickled cucumbers: In a microwave-safe bowl or jar, add vinegar, sugar, and salt and microwave until sugar and salt are dissolved, about 2 minutes. Stir in sesame oil, then add cucumbers and shake to combine. Cover with a tight-fitting lid or plastic wrap until ready to use.
Make spicy mayo: In a small bowl, combine mayonnaise, Sriracha, and sesame oil.
Assemble bowls: Divide rice among 4 bowls. Top with salmon, pickled cucumbers, avocado, carrot, red onion, cilantro, and sesame seeds. Drizzle with spicy mayo.
INDUSTRY NEWS
4 Steps to Speed Up Muscle Recovery After a Workout
By Katherine Roberts - Medically reviewed by Patricia Salber MD, MBA
Working out regularly and intensively is the key to a chiseled body and peak physical fitness. However, if you want to get into the best possible shape and avoid injuries, allowing your muscles some time to recover is essential. With the right approaches, you may be able to speed up muscle recovery after a workout and improve your overall fitness in no time.
In this article, we discuss four tips to speed up and enhance the effects of your post-workout recovery. Whether you work out by yourself at home or at a gym – with or without a personal trainer – it is important to give yourself a few minutes afterward to recover. Your muscles need the time to rest and to adjust after intense training.
1. Drink Lots of Fluids and Hydrate
Any fitness enthusiast knows the importance of proper hydration prior, during, and following an intensive dose of physical activity. It is confirmed by science as well.
It is important to drink plenty of fluids during all those crucial times if you want to avoid getting dehydrated which is associated with muscle fatigue, reduced performance, and other complications. Proper hydration also reduces the risk of heat illness when exercising in warm weather.
Unfortunately, many gym-goers focus on drinking water before their routine and forget to do it afterward as well. Others have a bad habit of only drinking water when they feel thirsty, which is not recommended.
If you are a fan of sports drinks enhanced with electrolytes or any other kind of post-exercise recovery drinks, popping open a Gatorade may help you as well. Of note, a recent systematic review and meta-analysis found that chocolate milk (which contains protein, carbohydrates, fats, water, and electrolytes) may be a good post-workout recovery drink.
Nevertheless, keep that in mind that at the end of the day, there’s nothing more beneficial than plain H2O.
2. Get a Good Night’s Sleep
It’s no secret that getting plenty of rest is the key to both mental and physical health. But did you know that the lack of it can greatly hinder the course of your muscular recovery? And, it can reduce your overall athletic performance.
A 2018 systematic review of published studies suggest that sleep interventions, such as sleep extension, can play an important role in some aspects of athletes’ performance and recovery.
Therefore, getting seven to eight hours of shut-eye per night may be important when you want to avoid any training-related complications.
If your schedule allows for it, try to sneak in a few afternoon snoozes during the week as well. Waiting two hours after a workout and then taking a quick 20-minute power nap restores the muscles, but it also won’t inhibit your nocturnal slumber.
3. Focus on Your Protein Intake
Protein is the number one muscle repairing nutrient that you should be sure to incorporate in your diet. Instead of adding supplements to your smoothies, focus on getting your daily intake of protein from whole foods such as eggs, Greek yogurt, cottage cheese, and lean cuts of meat. These versatile ingredients make great snacks or full meals that will help with your recovery.
It is also important to consume a snack that is rich in protein before bed so that your muscles repair over time. The essential amino acids that are metabolized from this macronutrient not only bulk up your brawn but also diminish the sensation of soreness you would otherwise get the next day.
By the way, don’t forget about your pre- and post-workout protein intake either.
4. Plan Your Rest Days Accordingly
When it comes to rest days, the general rule is to maintain a healthy gap of 48 hours between workouts if you are a fan of more physically demanding routines. Of course, this is not a universal rule. Rather it is a guideline that you can abide by or tailor to suit your personal needs and preferences.
Never forget about stretching, especially during recovery days. In time, this habit will help with your muscle recovery and won’t be a burden any longer.
Depending on your age and skill level, you might require less time to rest or more. If you find yourself taking longer pauses, try to squeeze in a couple of active recovery days each week.
These consist of light exercises, such as yoga or tai chi so that you don’t lose track of your fitness goals. It will also help you relax and recharge your batteries at the same time.
However, if you feel an injury coming on, it is best to listen to your body and take some days off.
The Bottom Line When It Comes to Muscle Recovery
To naturally enhance your muscles’ recovery period do the following:
Stay well hydrated by drinking water frequently not just when you feel thirsty
Get a good night’s sleep and toss in some power naps after your workout
Mind what you eat and be sure to include plenty of protein
Be sure to include rest days tailored according to your personal needs and preferences
Stretch frequently, particularly on rest days. Also, consider adding in a light exercise like yoga or tai chi on those days as well
With the right approach, you will reach your fitness goals sooner than expected.
HEALTH & WELLNESS
7 Tips To Cope With Stress Before and After the Election
By Simone M. Scully
I can’t remember an election that I didn’t pay attention to (or worry about).
But there’s something different in 2020. I’ve never felt so on edge.
This election has driven a wedge between my family members who disagree about who the next president should be.
I find it difficult to listen to the news, but my husband hates turning it off. Both of us are easily set off by upsetting headlines.
This isn’t unique to me or my family.
A lot of us are feeling the effects of the endless political news cycle and the stress it causes.
It’s hard not to feel overwhelmed, helpless, and anxious when it feels like the fate of our country is so precarious.
A 2019 survey conducted by the American Psychological Association found that 56 percent of respondents felt stressed about the upcoming election.
A 2020 survey conducted by CARAVAN on behalf of The Maple Counseling Center, a nonprofit mental health organization, found that 52 percent of respondents believe their mental health has suffered due to the 2020 presidential election.
That number rises to 64 percent when considering Gen Zers and 57 percent when it comes to millennials.
Meanwhile, another recent survey found that 1 in 4 respondents felt rage and 58 percent felt worried about upcoming elections, while 38 percent said that it was affecting their sleep.
Giving it a name
Researcher and licensed therapist Jason Woodrum has gone so far as to coin a term for how we’re feeling: “election stress disorder.”
While not an official diagnosis in the new edition of the Diagnostic and Statistical Manual of Mental Disorders, it helps put a name to the symptoms many of us are feeling, and the effects these feelings are having on our personal and professional lives.
“This uncertainty that’s in the air for months on end can often manifest in a loss of sleep, irritability, anxiety, and depression,” Woodrum says. “While research is ongoing, it is easy to hypothesize that this known phenomenon can compound with underlying anxieties around the ongoing global pandemic, economic uncertainty, and social unrest we’re experiencing in 2020.”
It’s hard when things feel out of our control.
“With elections come large-scale changes and actions on a societal level that lie directly outside of control of any one of us individually,” Woodrum says.
On top of this out-of-control feeling, we’re riding a roller coaster of media sound bites and approval ratings.
“Media narratives and horse race coverage of polls exacerbate this sensation, with constant ups and downs related to the standing of the candidate of our choice. In many ways, it’s like watching a version of the Super Bowl that lasts a year as opposed to 3 hours,” Woodrum says.
Why this year is different
Partisanship has been on the rise for a while. This year, it’s at an all-time high.
One 2018 survey conducted by PRRI, a nonpartisan research nonprofit, found that 35 percent of Republican respondents and 45 percent of Democrat respondents would be disappointed if their child married someone of the opposing political party. In 1960, this was true for only 4 percent in either party.
On top of that, 2020 has been… well, 2020.
“As if 2020 was not already difficult enough with election strain, the stressors caused by the COVID-19 pandemic and protests over social justice issues have only added another level of anxiety for many people,” says Varun Choudhary, a psychiatrist and the national behavioral health chief medical officer at Megellan Health.
“People are experiencing a significant change in how they live, work, socialize, and function in society,” Choudhary says. “Each element alone can be a serious source of anxiety. These multiple converging factors have caused many Americans to experience a substantial increase in mental health concerns.”
With so much going on but little within our power to change, it can take a toll.
“We can feel a discomfort coming into contact with our perceived powerlessness as it relates to this moment,” Woodrum says.
Managing election stress
Acknowledge when you need help
It’s important to take stock of how your stress is affecting you.
“If you’re so stressed about the election that you find yourself unable to get out of bed in the morning, that’s a problem,” says Anna McAlister, PhD, an associate professor at Endicott College. “If you’re so stressed that you’re unable to eat and you can’t focus at work, or you find yourself bickering with friends or colleagues, these are signs that there could be a need to seek help.”
If you think you aren’t coping well, remember there’s nothing wrong with asking for help. Reach out to your primary care provider or a mental health professional to set up an in-person or telemedicine appointment to discuss your feelings.
Channel your stress into something productive
Sometimes all you need to discharge stress is to feel like you’re making a difference.
“Some ideas include making a donation to causes you believe in, registering to work the polls, signing people up to vote, or volunteering time with an organization you support,” says psychologist Meghan Marcum.
If you do volunteer, Woodrum says, “recognize without shame that you’re doing all that you can and be comfortable with that reality.”
Monitor how much news you consume
“Constant exposure to tragedy, political upheaval, and other negative stories may spark an interest, but too much time spent watching can exacerbate anxiety, insomnia, and symptoms of trauma,” Marcum says.
Take stock of how the news is making you feel.
“If you feel like the events of the evening news are too much, turn it off or stop reading,” Woodrum says. “We all get to determine how much news consumption is valuable versus detrimental to our own sense of wellness.”
Set boundaries around political conversations
A 2020 survey conducted by business research company Gartner found that 78 percent of U.S. employees talk about politics at work, but a third of those employees found the conversations stressful or frustrating.
Election season can also be challenging if you and your family disagree.
“How many people find this article about something they believe in, and there’s your husband, wife, or whoever at the breakfast table, and you stick it in their face — right in front of their cereal — and say, ‘Here, read this. It will change your mind,’” says Jeanne Safer, a psychotherapist and author of the book “I Love You, But I Hate Your Politics.”
“It never works,” Safer says. “And the reason for that is simply that we can never make the other person think the way we do. Just like we can’t make someone fall in love with us.”
If you do decide to discuss politics, don’t do it to convince anyone. Do it to better understand a differing opinion.
Safer says she’s only ever met one couple that had differing points of view but were able to share articles with each other. The reason it worked for them was because they were both willing to read something from the other side.
In other words, their conversations were about curiosity and friendly debate, not persuasion.
Maintain your boundaries post-election
After the 2016 election, Thanksgiving got shorter by 30 to 50 minutes because of family disagreements.
“People are really afraid because Thanksgiving this year is coming up right after the election,” Safer says.
If you’re afraid talking about the results will be too sensitive or cause an argument, don’t talk about it at all, she says. Set up ground rules beforehand so no one feels attacked or gets angry.
Be wary of social media triggers
Try not to react impulsively.
“When you feel angered and want to post on social media, take a walk or a short break first,” McAlister says.
Of course, she adds, you can post if you feel like it’s important. Just be ready for the fact that people may disagree with you.
If you’re not ready for that, or if you’re worried about how negative feedback might affect you, take a break from social media for a bit.
Don’t forget about self-care
Above all, take care of yourself.
“Create healthy habits to help you deal with stress,” Choudhary says. “Whether it is meditation, going out in nature, reading a book, or working on a hobby, take time every day to do something that makes you feel good. Make sure you get enough sleep and exercise, eat a healthy diet, and avoid using alcohol or drugs to cope.”
It’s important that you also prepare yourself for November 4 in case things don’t go your way.
Self-care will be important to help you deal with your disappointment and make plans for how you’re going to handle the future.
The bottom line
Elections are stressful — this one particularly so. If you’re feeling on edge, know it’s normal. Lots of people are feeling the same way.
There are also things you can do to minimize conflict and take care of yourself. Prioritize self-care first so you can cope with what comes next.
