Overtime
Volume 5
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Welcome, this is Overtime from Siwicki Fitness, where we talk everything fitness.
Weekly Fitness Tip
High Knees!
High knees are an awesome exercise. While stationary, you are giving your all and sprinting with your knees coming up as high as possible. You are pumping your arms like an elite athlete. You are an athlete. You are sprinting like one. Here are some tips to better your high knees.
Use your arms! Pump your arms hard.
Your right hand should travel from your ear to your hip bone/pocket while keeping your elbow bent at a 90-degree angle (like the corner or a square). Your left should do the same.
It is easy to bring your hand to your ear. The toughest part of the arm drive is keeping your elbow bent and bringing your hand to your hip bone. To achieve this, think about something (or someone, shhhh), and imagine it is right behind you. Right where your elbow goes back. Elbow that thing as hard as you can and destroy it. Now that is a good arm drive.
Your knees! Drive them up hard.
Your knees should come up at least level with your hip. Higher is better. The same thing that you did with your elbow. Imagine something is right above your knee. Destroy it (this is harder to imagine than the elbows). Just get those knees up!
You are doing all of this with both knees and both elbows. When your left knee is driving up, your left elbow is driving back.
High knees are highly effective and if done correctly can mimic sprinting up a hill. One of the most effective exercises there is. So, get to it! Imagine destroying things!!! Ha.
Jacob's Fav Protein Shake!
Oh boy do I love protein shakes. I am going to make one right now. This is what I am putting in it:
1-2 Cups of water (more or less depending on the thickness of the shake)
2+ Cups of ice (more ice means thicker shake)
2 Scoops of my vanilla vegan "Orgain Organic Protein" (Now linked in the "Siwicki Fitness Recommendations" section below)
2 Bananas
1 Cup strawberries
2 Teaspoons of cinnamon
2 Tablespoons of chia seeds
2 Tablespoons of Teddie Peanut Butter (Now linked in the "Siwicki Fitness Recommendations" section below)
I add more seeds. I.e. hemp seeds, but these are optional
This shake is epic. It's what I have when I need a quick boost during lunch. Let me know what you think of it! ENJOY!
Siwicki Fitness Recommendations
Click HERE to check out what Siwicki Fitness recommends and what you will see the instructors using in class