“you do it because making yourself proud is one of the best feelings in the world.”
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK! PLANKS! Planks are one of my favorite moves because you hit every single muscle in your body. Nothing is left untouched. Planks are quick; you can do them anywhere and you see results fast. I challenge you this week to hold a plank for one minute the first day, then add an additional minute every day (Day 1: 1 min, Day 2: 2 mins, Day 3: 3 mins…working your way up to a 7 minute plank hold). If you want more of a challenge, complete your planks multiple times a day (Day 5: 5 min hold in the morning, 5 min hold in the afternoon, 5 min hold in the evening).
Benefits of planks:
Strengthens Your Core.
Increases Muscle Definition.
Heightens Metabolism.
Reduces Back Pain.
Gives You Better Posture.
Improves Balance.
Enhances Bone and Joint Health.
Boosts Mood and Relieves Stress.
TIP OF THE WEEK
Ahhh TIP of the week. We have two this week!
TIP #1: GRATEFUL LIST
Surprisingly, the first one doesn’t involve something physical. Here at Siwicki Fitness, it’s so important to me that we talk about not only your physical health but also your mental wellness. That’s why I am always sure to include a Health & Wellness section in my blog. Something that has greatly impacted my life in the last few weeks is the exercise of writing down something that I am grateful for each day. Maintaining balance and a positive attitude is vital to your overall wellness. A positive mindset sets the framework for your day. It helps you to recognize that even when things are tough, we have so much to be grateful for - it really puts things in perspective. I set a reminder alarm on my phone so I don’t forget and use the notes app on my Iphone to record my list. This has made a huge difference in my life. When something makes a huge difference in my life, I want to share it with you. Try it out. Within 7 days you will notice a difference. I promise you. Kudos to Pastor John for this one!
TIP #2: BUY THE BANDS!
Team, I cannot stress enough what a difference bands make to your workout. They are worth the investment - and are not very expensive! In the Industry News section, I included links to the two bands I recommend in addition to details as to why mini resistance bands amp up your workout by volumes!
MEAL + snack ideas
Blackened Tilapia with Avocado Salsa
Ingredients for Tilapia
2 tbsp. packed brown sugar
4 tsp. ground cumin
2 tsp. kosher salt
2 tsp. paprika
2 tsp. dried oregano
1 tsp. freshly ground black pepper
1 tsp. garlic powder
4 (6-oz.) tilapia filets
2 tbsp. extra-virgin olive oil
Ingredients for Avocado Salsa:
2 avocados, diced
2 tomatoes, diced
1 jalapeño, minced
2 tbsp. chopped cilantro
2 tbsp. extra-virgin olive oil
Juice of 1 lime
Kosher salt
Freshly ground black pepper
1. To prepare the chicken: In a small bowl add the chili powder, paprika, onion powder, cumin, garlic powder, Italian seasoning, and salt and pepper. Use about 1 tablespoon of the olive oil to slightly coat the chicken. Rub the spice rub evenly on the front and back of the chicken.
2. In a medium-sized skillet over medium-high heat add 1 tablespoon of the oil. Add the chicken and cook on each side about 2-3 minutes or until cooked through.
3. To roast the veggies: Preheat the oven to 425 degrees. On a baking sheet add the broccoli, pepper, and chickpeas. Salt and pepper and drizzle with remaining olive oil. Roast for 15 minutes or until tender.
4. To assemble the bowls: Divide the chicken evenly with the broccoli, peppers, chickpeas, avocado, and red cabbage.
BRUSCHETTA grilled chicken
Ingredients:
4 tbsp. extra-virgin olive oil
Juice of 1 lemon, divided
Kosher salt
Freshly ground black pepper
1 tsp. Italian seasoning or dried oregano
4 boneless skinless antibiotic free chicken breasts, pounded to even thickness
3 slicing tomatoes, chopped
2 cloves garlic, minced
1 tbsp. freshly chopped basil
4 slices mozzarella
Freshly grated Parmesan, for serving
In a small bowl, combine oil, half the lemon juice, 1 teaspoon salt, 1/4 teaspoon pepper, and Italian seasoning (or oregano) and whisk to combine. Transfer to a large resealable bag along with chicken; seal and refrigerate for 30 minutes.
Heat grill over medium-high then add chicken, discarding excess marinade. Grill until charred and cooked to an internal temperature of 165°, about 5 to 7 minutes per side.
Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with salt and pepper. While chicken is still on grill, top each breast with 1 slice mozzarella and cover until cheese is melted, 2 to 3 minutes. Top chicken with tomato mixture.
Garnish with Parmesan and serve.
QUINOA SALAD
Ingredients:
12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
1 small red onion, cut into 1/4-inch cubes
1 large tomato, cored, seeded, and diced
1 bunch Italian parsley leaves, chopped
2 bunches mint leaves, chopped
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 lemon, juiced
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 heads endive, trimmed and separated into individual spears
1 avocado, peeled, seeded and diced, for garnish
Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.
INDUSTRY NEWS
*NOTE: The article below includes information regarding several types of resistance bands, not just mini resistance bands.
why RESISTANCE BANDs?
BY: Mirage Fitness
Look around the gym and you’ll probably see a small pile of resistance bands somewhere – not being used.
Most of the time, people aren’t entirely sure how to use them. And often, they can simply get overlooked as it's not always clear how they can help you progress.
However, if you’re used to the cable systems at the gym – whether it’s to do tricep pull downs or seated cable rows – you’re already employing the same strength concepts that resistance bands are built on.
And because they’re so versatile, it doesn’t matter whether you’re looking to build, strengthen or work on an old shoulder injury, they have almost an infinite amount of uses and benefits.
You just need to know how to use them. But once you’ve got to grips with the basics, the benefits are tenfold.
Below, we cover all the fundamentals of resistance band training, including what they’re typically used for as well as the different types of exercises you can do with them.
WHAT ARE RESISTANCE BANDS?
There are different types of resistance band. The most common (and best) types are the flat, resistance bands which are also known as strength bands or exercise bands.
They come in different widths. The thicker the width of the band, the more resistance it provides and equally, the harder it is to use.
Resistance bands start at level 1 and go right up to level 6. They are all the same length, however the level 1 resistance band is easier to stretch. This means it's more suited to exercises that require a greater range of movement. And it's also slightly easier to use so ideal for anyone who is just starting out.
Moving up the levels, they get harder and harder to stretch out. Until you reach level 6, which provides the most amount of resistance and is the most difficult to stretch.
It also provides the most counterbalance. So, if you're using resistance bands to support your weight while doing something like assisted pull ups, the level 6 band is a great one to opt for if you're just starting out.
They are made from rubber and can be looped round gym equipment such as a rack or a stand, or simply used on their own.
They can be knotted to make them smaller – this can help when targeting your lower body. Or you can use your feet to stretch and anchor the band, to suit your height and ability.
WHAT DO RESISTANCE BANDS DO?
Resistance bands have a variety of uses:
To build strength – each band exerts a particular amount of force on your muscles when stretched and can be used in both upper and lower body training.
To improve mobility – resistance bands are a great way to help you improve your flexibility, but you can also use them improve joint mobility.
For rehabilitation – bands have proved themselves essential for aiding recovery and are especially useful when it comes to working on hip, shoulder and knee injuries.
For weightlifting – resistance bands are also used in weight training. Wrapped around the ends of a weight bar, they make exercises more challenging so you can level up your one-rep max. Equally, they can be used with dumbbells for a similar reason.
For pull ups – resistance bands can also help you build up to doing pull ups. Loop them around the pull up bar and place your foot or knee inside the band to support your weight as you train.
RESISTANCE BAND BENEFITS
As you can see, resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:
1) THEY IMPROVE THE QUALITY OF YOUR EXERCISES
When you think about resistance band training, the actual style of exercise is completely different than if you were using something like a dumbbell. Instead of simply lifting a weight, your muscles are under constant tension. This means the actual quality of each rep is significantly improved. And with your muscles working harder, you’ve got better contraction which is the key to getting stronger.
Additionally, it’s always good to find new ways to work out and provide your body with alternative stimuli to help it grow and adapt.
2) THEY HELP TO FOCUS YOUR CONTROL
Sometimes lifting heavy in the rack is a more preferred method of training compared to working with dumbbells, simply because you have a guaranteed level of form and consistency.
The more ‘free’ you get with your weights, the more effort you need to put in to controlling your movements to make sure you’re doing them right.
However, although they’re more difficult, doing more free-weight work is essentially going to help you get stronger. And it will also help you improve your functional fitness levels as well.
It really is about practice.
Using resistance bands can feel a little shaky at first and getting the feel for them simply takes time and regular use. Also, making sure you control both the tension and the release takes a good amount of concentration. You have to make sure you are maintaining the tension on the band – rather than letting them snap back into place.
3) THEY RECRUIT YOUR STABILISING MUSCLES
We mentioned above how resistance bands can feel a little unsteady to use. This just means you need to work doubly hard to maintain your form.
But by doing this, you’re targeting your stabilising muscles and building core strength, all at the same time.
Try doing some overhead tricep extensions using a resistance band, and you’ll realise just how much you activate your core while doing them.
4) THEY’RE FUNDAMENTAL FOR FUNCTIONAL TRAINING
There is a lot more movement involved when using resistance bands compared to more traditional style exercises. However, this is great for working your joints and allowing for more natural movements that you do in everyday life.
Building this sort of strength is great for helping you reach your goals but also stay fit and healthy later in life too.
5) A GREAT ALTERNATIVE TO MACHINES
Machines can be good for beginners as they teach you the general movements you need to be doing in order to target specific muscle groups.
However, they can be restrictive and can force you to move quite unnaturally – depending on your body type – which means you’re not getting the most out of your workouts.
Being able to work the full muscle from extension to contraction will give you the best the results – and that’s what you get with resistance bands.
6) THEY’RE LIGHTWEIGHT
Having a set of resistance bands can really help if you can’t get to the gym, or if you want to train at home without taking up loads of space. You can also take your own set to the gym really easily. Just chuck them into your gym bag and you’re all set.
Equally, if you travel around a lot and you want to make sure you get a workout in, you can just take them with you and use them wherever. You can even take them on holiday with you so there’s no excuse not to keep your strength up while you’re away.
7) THEY’RE DESIGNED FOR COMPOUND EXERCISES
Compound exercises are when you use several muscles at the same time. They make for a really efficient workout as well as use more energy and improve your coordination.
Resistance band exercises are naturally more geared towards compound movements, so you can use them to get a full body workout.
8) YOU HAVE CONTROL OVER THE ANGLE
Straight bars are great for lifting heavy. However, if you have any shoulder or wrist issues, they can sometimes aggravate your injuries. When using resistance bands, you can control the angle you train at. This means you can avoid training in uncomfortable positions while still targeting the right muscle groups.
And even if you’re not injured, it’s always worthwhile varying your training as much as possible to help avoid straining your joints.
9) THEY PROMOTE BETTER FORM
How many times have you used momentum to squeeze out the last few reps while doing a particular exercise? This is much harder to do when using resistance bands. Having to maintain tension on the bands throughout the workout means each rep needs to be high quality and your muscles need to be working hard the whole way – rather than just at the end of the rep.
Ultimately however, this is going to help you progress and develop. So, they are a really fantastic training tool for anyone looking to build all over body strength.
10) THEY TEACH YOU TO FEEL WHAT’S WORKING AND WHAT ISN’T
Because you have so much control over how you are using the band – from set up, to positioning, angle and movement – you need to be really focused on the feel of each exercise so you can tell what you’re working.
And once you know you’re working the right muscles, you can focus on squeezing them right until the very end to make sure you’re getting a full contraction.
Employing resistance bands in the right way can really help you improve the quality of your workouts. And they’re really convenient too.
HEALTH & WELLNESS
9 Powerful Ways Gratitude Can Change Your Life
By: Amy Moran from Psychology Today
Research shows how feeling grateful could make you live a longer, better life.
Although a lot of people are reminded of all the things they have to be thankful for during the holidays, gratitude shouldn't be reserved for special occasions. Showing just a little appreciation for what you have could greatly improve your life year-round. Here are nine powerful ways gratitude can change your life:
1. People Will Like You More
The simple act of saying, "Thank you," inspires people to seek ongoing relationships, according to a 2014 study published in Emotion. Showing some appreciation is an easy way to start a conversation and over time, it can deepen your friendships.
2. You'll Sleep Better
Thinking about the things you're grateful for improves your quality of sleep, according to a 2009 study published in the Journal of Psychosomatic Research. Additionally, being thankful helps you sleep longer and you'll feel better rested when you wake up.
3. Your Psychological Well-Being Will Improve
Several studies have linked gratitude to lower levels of depression and less suicidal ideation, including a 2010 study published in the Clinical Psychology Review. Gratitude has also been linked to fewer toxic emotions, like resentment and envy.
4. Your Physical Health Will Improve
Being appreciative has powerful effects on your body. Researchers have linked gratitude to lower blood pressure, fewer aches and pains, and improved immunity. A 2015 study published in Spirituality in Clinical Practice found grateful people even have healthier hearts.
5. You'll Have More Energy to Work on Your Goals
Taking note of what you're grateful for could help you reach your goals. A 2003 study published in the Journal of Personality and Social Psychology found that college students who kept gratitude journals reported higher levels of alertness, enthusiasm, determination, energy and attentiveness compared to their counterparts.
6. You'll be a Better Leader
Grateful leaders motivate their employees to be more productive, according to researchers at the Wharton School at the University of Pennsylvania. The study found that employees who were thanked by their managers made 50% more fundraising calls than their counterparts who hadn't heard the same token of appreciation.
7. You'll Recover from Hardship Easier
Gratitude is pivotal in managing stress and fostering mental strength, even during the most difficult times. A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with high levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder.
8. You'll Feel Less Stressed
A 2006 study published in Research on Aging found that older people who were grateful experienced fewer harmful effects from stress than other people. Even those who lived in difficult circumstances, like poverty, experienced stress-buffering properties of gratitude.
9. You'll Feel Better About Yourself
Numerous studies, including a 2015 study published in Personality and Individual Differences, have linked gratitude with higher levels of self-esteem. Some studies report gratitude reduces social comparisons. So rather than feel envious of people who have more than you do, you may be better equipped to appreciate their accomplishments when you're thankful for the things you have in your own life.
Develop an Attitude of Gratitude
There are lots of ways to increase your gratitude. Whether you choose to count your blessings in a gratitude journal, or you decide to share your appreciation with others, take a few minutes to cultivate gratitude. Feeling thankful can be the simplest, and fastest way to improve your life.
