Siwicki Fitness

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Overtime

Jacob Siwicki

Volume 1

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

Weekly Fitness Tip

Squat Form tip!

Stress this new squat form technique - spreading the floor with your feet. What are all the form tips of a squat do you have to focus on?

  1. Weight on your heels

  2. Booty back

  3. Chest Up

  4. Spread the floor with your feet (NEW)

Spreading the floor with your feet (imagine a crack is in the floor between your feet and just with your feet you spread/widen that crack) activates the hamstrings and the glutes. Try it right now! Push down and out on the floor. You will feel pressure on the outside of your feet. Keep the weight on your heels!

Weekly Thought

"Distress or negative stress occurs when you perceive that the challenge facing you is dangerous, difficult, painful, or unfair, and you are concerned that you may lack the resources to cope with it.

You can actually increase your ability to deal with distress by integrating into your everyday life positive activities such as solving challenging problems, practicing regular exercise workouts and relaxation techniques, staying in touch with enjoyable social contacts, following sensible dietary practices, and engaging in optimistic and rational thinking, humor, and play.

Performance and efficiency actually improve with increased stress until performance peaks as the stress level becomes too great. Stress management involves finding the right types and amounts of stress, given your individual personality, priorities, and life situation, so that you can maximize your performance and satisfaction. By using the tools presented in this workbook, you can learn how to cope more effectively with distress as well as how to add more positive stress or stimulating challenges, pleasure, and excitement to your life." - The Relaxation & Stress Reduction Workbook (Davis, Eshelman, McKay, 2008)

Recipe of the Week

Ingredients:

  • 1 tsp baking soda

  • 1 tsp salt

  • 1 tsp organic pure vanilla extract

  • 1 1/2 cup Enjoy Life Semi-sweet Chocolate Mini Chips (<—these have no dairy, no gluten, no soy. However, any semi-sweet chocolate chips will do.)

  • 1/2 cup organic coconut oil

  • 1/2 cup maple syrup

  • 2 whole eggs

  • 3 cups blanched almond flour (almond meal works but the texture will be different!)

Directions:

  1. Preheat oven to 350 degrees F.

  2. In a medium sized mixing bowl, combine dry ingredients and mix together.

  3. In a small sized mixing bowl, beat together the eggs, maple syrup, and vanilla extract with a hand mixer.

  4. Pour wet ingredients into dry, and then beat together with a hand mixer until well combined.

  5. Melt coconut oil, pour into batter, and continue to blend until combined.

  6. Stir in chocolate chips

  7. On a parchment lined sheet (or a baking sheet sprayed with nonstick spray), drop balls of cookie dough, about a tablespoon in size.

  8. Bake for 10-11 minutes.

  9. Transfer to cooling rack and let cool.

  10. Eat. 🙂

Siwicki Fitness Recommendations

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