Siwicki Fitness

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Overtime

Jacob Siwicki

Volume 2

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Welcome, this is Overtime from Siwicki Fitness, where we talk everything fitness.

Weekly Fitness Tip

Push Ups!

Push-ups are one of the best exercises, targeting legs, core, arms, and mental toughness. One new tip is included in the following list:

  1. Eyes up - you hear me say it all the time. Your goal is to get your chin to touch the ground. You can do it!

  2. Use your knees or an elevation - if you are like "SHEESH. These push-ups are rooouuugghhh." That is okay. Push-ups are hard. Put your knees on the ground, put your hands on an elevation, or put your hands on a wall. These are options and are in order from tougher to easier.

  3. Spread your fingers (new) - spreading your fingers while you are doing push-ups, will keep your wrist stable. Really focus on spreading your fingers if your wrist is bothering you.

  4. Push into the ground with your fingertips (new) - similar to spreading your fingers, this will take pressure off the wrists and make your wrist feel better.

Happy push-up(ing) ;)

Weekly Thought

"Breathing is the fundamental necessity of life that most people take for granted. With each breath of air, you obtain oxygen and release the waste product: carbon dioxide. Poor breathing habits diminish the flow of these gases to and from your body, making it harder for you to cope with stressful situations. Certain breathing patterns may actually contribute to anxiety, panic attacks, depression, muscle tension, headaches, and fatigue. As you learn to be aware of your breathing and practice slowing and normalizing your breaths, your mind will quiet and your body will relax.

Breath awareness and good breathing habits will enhance your psychological and physical wellbeing whether you practice them alone or in combination with other relaxation techniques." - The Relaxation & Stress Reduction Workbook (Davis, Eshelman, McKay, 2008)

Click the picture below to check out Juliann's YouTube video below to learn more about breathing:

Recipe of the Week

Ingredients:

Salad

  • A base of spring mix

  • 10 cherry tomatoes, cut in half ("flavor-bombed cherry tomatoes recommended)

  • 1 cucumber sliced

  • 1/4 red onion thinly sliced

  • 1 avocado

  • 1/4 cup pumpkin seeds

  • 1/2 cup crumbled goat cheese

Salad Dressing

  • 1/4 cup extra virgin olive oil

  • 1/2 lemon juiced

  • Pinch of pink Himalayan salt

  • 1/2 teaspoon black pepper

  • 2 tablespoons balsamic vinegar

  • 1 tablespoon raw unfiltered honey

Directions:

  1. Mix salad ingredients together in a salad bowl

  2. Mix salad dressing ingredients together in a cup or small bowl

  3. Sprinkle desired amount of salad dressing

Siwicki Fitness Recommendations

Click HERE to check out what Siwicki Fitness recommends and what you will see the instructors using in class