“Believe in yourself and you will be unstoppable”
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK
I challenge you to take NO BREAKS this week. That’s right, team! NO BREAKS! I want you doing some type of physical activity 7 days this week. I would love for you to share with me what you are doing. Please be sure to tag me in your videos!
Benefits?
It strengthens the heart.
It helps keep arteries and veins clear.
It strengthens the lungs.
It reduces blood sugar levels.
It controls weight.
It strengthens bones.
It helps prevent cancer.
It regulates blood pressure.
TIP OF THE WEEK
TIP OF THE WEEK
My TIP this week is to only eat home cooked meals. No fast food, no restaurants and no processed foods! I cannot stress enough team, processed foods are junk. You do not have to be a gourmet chef to complete this TIP. Boil some eggs, throw lettuce in a bowl. You got this! If you need recipe ideas, every week we suggest three meal ideas, check them out.
Benefits?
You Can Control Portions.
You Control Value and Cost.
You Can Choose the Quality.
You Can Maintain Nutrition.
You Decide How To Prepare Your Food.
You Can Control Hygiene and Food Safety.
You Learn More About Food.
Your Entire Family Can Be Involved in Food and Nutrition Choices.
siwicki fit fam
Every week, we highlight one of our Siwicki Fitness members!
meet vincent
Name: Vincent Chau
Age: 35
Children: Just my dog, Lucy
Job: Physician
Current hometown: Toronto
Alma Mater: Cornell, UT Southwestern
Previous Gym: Equinox
Favorite Siwicki Fitness class: Tabata
Hobbies: Being sarcastic. Tea connoisseur.
Fun Fact about yourself: I enjoy lunge jumps.
What is your favorite book: A Man Called Ove by Frederik Backman (too embarrassed to say Crazy Rich Asians, which is a guilty pleasure 😅)
What is your favorite movie: Pan’s Labyrinth
What is your favorite TV show: I don’t own a TV. I mostly watch YouTube, and enjoy building shows.
meal+snack ideas
Buddha Bowls
Ingredients:
1 large sweet potato, peeled and cut into 1/2-inch cubes
1 large red onion, diced
3 tbsp. extra-virgin olive oil, divided
Kosher salt
Freshly ground black pepper
1 lb. boneless, skinless chicken breasts
1/2 tsp. garlic powder
1/2 tsp. ground ginger
1 small clove garlic, minced
2 tbsp. creamy peanut butter
1/4 c. Juice of 1 lime
1 tbsp. low-sodium soy sauce
1 tbsp. honey
1 tbsp. toasted sesame oil
4 c. cooked brown rice
1 avocado, thinly sliced
2 c. baby spinach
1 tbsp. Freshly chopped cilantro, for garnish
1 tsp. Toasted sesame seeds
Preheat oven to 425°. On a large baking sheet, toss sweet potatoes and onion with 1 tablespoon of oil and season with salt and pepper. Bake until tender, 20 to 25 minutes.
Meanwhile, in a large skillet over medium- high heat, heat 1 tablespoon of oil. Season chicken with garlic powder, ginger, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Let rest 10 minutes, then slice.
In a small bowl, whisk together garlic, peanut butter, lime juice, soy sauce, and honey. Whisk in sesame oil and remaining 1 tablespoon olive oil until smooth.
Divide rice among four bowls and top each with sweet potato mixture, chicken, avocado, and baby spinach. Sprinkle with cilantro and sesame seeds and drizzle with dressing before serving.
White Bean Chicken Chili
Ingredients:
1 tbsp. extra-virgin olive oil
1 small yellow onion, diced
1 jalapeño, seeded and minced
2 cloves garlic, minced
1/2 tsp. oregano
1/2 tsp. ground cumin
2 (4.5 oz.) cans green chilies
3 boneless skinless chicken breasts, cut into thirds
5 c. low-sodium chicken broth
Kosher salt
Freshly ground black pepper
2 (15 oz.) cans white beans, drained and rinsed
1 1/2 c. frozen corn
1/2 c. sour cream
Freshly chopped cilantro, for garnish
1/4 c. shredded Monterey Jack
1/4 c. crushed tortilla chips
In a large pot, over medium heat, heat oil. Add onion and jalapeño and cook until soft, about 5 minutes. Add garlic, oregano, and cumin and cook until fragrant, 1 minute. Add green chilis, chicken, and broth and season with salt and pepper. Bring to a boil, then reduce heat and simmer, covered, 10 to 12 minutes, until chicken is tender and cooked through.
Transfer chicken to a plate and shred with two forks. Return to pot and add white beans and corn. Bring to a simmer and let cook, 10 minutes. Turn off heat and stir in sour cream.
Ladle chili into bowls and garnish with cilantro, cheese, and chips before serving.
harvest chicken casserole
Ingredients:
2 tbsp. extra-virgin olive oil, divided, plus more for baking dish
2 lb. boneless skinless chicken breasts
Kosher salt
Freshly ground black pepper
1/2 onion, chopped
2 medium sweet potatoes, peeled and cut into small cubes
1 lb. brussels sprouts, trimmed and quartered
2 cloves garlic, minced
2 tsp. fresh thyme leaves
1 tsp. paprika
1/2 tsp. ground cumin
1/2 c. low-sodium chicken broth, divided
6 c. cooked wild rice
1/2 c. dried cranberries
1/2 c. sliced almonds
Preheat oven to 350° and grease a 9"-x-13" baking dish with oil. In a large, deep skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden and cooked through, 8 minutes per side. Let rest 10 minutes, then cut into 1" pieces.
Heat another tablespoon oil over medium heat. Add onion, sweet potatoes, Brussels sprouts, garlic, thyme, paprika, and cumin. Season with salt and pepper and cook until softened, 5 minutes. Add 1/4 cup broth, bring to a simmer, and cook, covered, 5 minutes.
Place cooked rice in a large baking dish and season with salt and pepper. Stir in chicken, cranberries, cooked vegetables, and remaining 1/4 cup broth. Top with almonds and bake until dish is hot and almonds are toasted, 15 to 18 minutes.
INDUSTRY NEWS
Celebrity Fitness Trainer Erin Oprea Shares the 4 Roadblocks Holding You Back From Your Health Goals
By Lindsey Benoit O'Connell
Carrie Underwood, Kelsea Ballerini, Kacey Musgraves, and Maren Morris all credit celebrity trainer and U.S. Marine corps combat veteran Erin Oprea with helping them achieve peak fitness. Oprea completed two tours of active duty in Iraq and made history when she was appointed to lead the first female platoon attached to the infantry in a war zone. Since then, she has made it her mission to help others find their love of movement and fitness. “My fitness philosophy is to love life, learn to live a healthy, balanced lifestyle, but never feel deprived,” Oprea tells Thrive. “I want everybody to have fun, but feel amazing, because that’s what life is all about.”
Oprea trains some of the biggest musicians in the business, but wanted to expand to have her training attainable for everyone. She’s now released her app, PRETTY MUSCLES BY ERIN OPREA, on Apple’s App Store. It contains her signature Tabata workouts, her meal plans and grocery lists, and combines her tried and true health and well-being practices with the tools that make them possible. “It has a daily workout, and I’ve changed it every single day, so for 52 weeks you’re not going to repeat the same workout,” Oprea explains. She wants to make fitness fun, so it becomes a habit you enjoy, not a chore. “I’ve brought lots of fun games. We’ve got tabatas, which are my favorite. Also, we have countdown games, because who doesn’t love making fitness fun?” she shares.
Still, Oprea notes, “You can’t outtrain a bad diet.” She sits down with Thrive to share some of her favorite tricks and tools to start your own healthy journey today.
Thrive Global: What is your morning routine?
Erin Oprea: I have the best morning routine. I get up at 3:30 a.m. I’ve already prepped my oatmeal the night before, so I am ready. I get ready and then I eat breakfast and take my beet shot. I pack my master, gigantic lunchbox — it’s huge because I’m gone all day long. Then I watch the morning news, which I can’t miss. And then I’m off to work for the day.
There are several tricks that you can do to become more of a morning person. One key to making the mornings more enjoyable is to be prepared. Have your food prepared where all you have to do is grab and go. Two, have your clothes set out. Three, have your beet juice ready, because there’s your energy, so then you’re going to have energy for the day.
TG: Why beet juice?
EO: Beet juice has changed my world. Seriously, it’s going to make you feel super alert. I do beets, lemon, and ginger. But you want to make sure you don’t do it on an empty stomach. I drink one in the morning, and then I also do one right before I do my workout. So I do two shots every day.
TG: You’re a veteran, of nine years and two tours. How has your military career inspired and influenced your fitness career?
EO: My Marine Corps time has totally made me the person I am today. One, it’s given me the structure and discipline to live my crazy schedule that I live. Also, it’s helped with my fitness routine because the military’s mostly body weight training. So I bring out all those good old Marine Corps friends of mine to help — they are in my Pretty Muscles App.
TG: In your book, The 4 x 4 Diet, you talk about four major nutritional roadblocks. What are they?
EO: My book, The 4 x 4 Diet, is all about learning how to live a simple, healthy, balanced lifestyle forever. It’s not a quick fix. So, I want you guys to do these four simple things so you can still love life, but live it in a balanced way and have fun. Number one, cut out starches in the evening. Eat them early in the day. That’s your energy source. So eat them, and then burn them. Don’t eat them in the evening. Feed yourself lots of yummy proteins and veggies.
Second, cut back on sugar. Third, cut back on alcohol. I’m not telling you to cut alcohol out, because I realize this is a lifestyle. It’s not a crash course. So cut back on alcohol. Last but not least is watch your sodium intake. You’d be amazed at the difference, not only in the way you feel, but in the bloating that you’ll see was happening when you cut back on sodium.
TG: What are some of the sneaky things that have sugar and sodium?
EO: Sugar is hidden in so many things. One that a lot of people don’t realize is dried fruits. It’s also in granola bars and protein bars. Even lots of salad dressings are loaded in sugar. Don’t forget the marinades that you put on your meat. If you’re getting the teriyaki, it has tons and tons of sugar. Read food labels. That’s the most important part, read the food label. Not only should you read the food label, you should look at the serving size, too.
Sodium is hidden in everything. Pretty much if you’re shopping on the inside aisles of the grocery store, you’re going to find a lot of sodium. It’s in breads and tortillas. Anything that’s in a box, you’re going to find a lot of sodium in it. So you’ve got to start cutting that down.
TG: As you’re reading the food label, is there an amount of sugar you should look for?
EO: I like to stay around five grams of sugar or below. Of course, if you’re eating an apple, it has like 26 grams of natural sugar. That’s fine. Don’t go eat three apples a day, but an apple a day is fine.
TG: What’s your advice for people who may have fallen off the fitness wagon and want to get back, but may be intimidated by the gym or think, “I’ve already fallen off. How am I even going to get motivated to go back?”
EO: Everybody can get back on track. If you want to start out with just doing half the reps, do half the reps. You need to just start moving your body. The more you move, the better you feel. The more you sit, the tighter you get. So break that vicious cycle of sitting and move your body and get energy. Then you’ll have the energy and you’ll want to work out.
TG: Are there some less obvious ways to sneak movement in throughout the day?
EO: Instead of sending someone in your office a message, like an email, how about you walk over there to them? Not only do you get to have a little friendship, you get some bonus steps in. Another sneaky way is to drink a lot of water because then you have to pee a lot. Guess what that means? You get to go to the bathroom a lot. Then you get little bonus steps there too, which is a win, win. And you’re hydrated.
I have lots of meetings, but I don’t love sitting for meetings because it just makes me want to go to sleep and it doesn’t get my creative mind sparking at all. Instead of sitting, you can go for a walk.
TG: What are your favorite healthy meals?
EO: For breakfast it’s oatmeal, fried egg whites, and blueberries, every day. My go-to healthy lunch is hard-boiled eggs and popcorn. My go to snacks are fresh berries and Simply Popped popcorn. I love rice cakes with a little bit of almond butter, and a little drizzle of honey, which is delicious. Hard-boiled eggs are always easy because I buy them already peeled because I’m lazy.
TG: What guidance do you give to your clients in terms of stress eating?
EO: Stress eating is a real thing. It affects so many of us. I’m telling you, no matter what, that answer is not in the fridge. It’s not going to fix any issues. But what can really help is getting out and moving your body — getting that fresh air and vitamin D. Let your mind clear.
TG: How do you stay focused?
EO: What keeps me focused, outside of jump roping — because that’s what clears my mind and lets me stay focused — is that I’m a numbers person. I have to know that whatever work I’m doing, I have to see numbers changing. I need to have a report. It’s kind of a weird, quirky thing, but it works for me.
TG: What would your tips be for other people to stay on track for their goals?
EO: To stay on track for your goals is not easy. I suggest you make small goals. Small goals will have a large impact if you stay consistent with those small goals.
A couple examples of small goals are: Instead of, “I’m going to lose 100 pounds this year,” you can say, “You know what, this week, instead of drinking three Diet Cokes a day.” But you need to start adding all these up. It’s not like the next week you quit. So do all those little things, and eventually they’re going to add up, and you’re going to reach your goal by the end of the year. You’ll stay consistent. Who doesn’t like checking little things off their list?
TG: What is your evening routine?
EO: After dinner, I love to move my body. One, you get your digestive system moving, so then your food processes better, you sleep better. But two, I get the rest of my energy out, and I’m ready for a great night’s sleep.
HEALTH & WELLNESS
COVID-19 and your mental health
By Mayo Clinic Staff
The COVID-19 pandemic has likely brought many changes to how you live your life, and with it uncertainty, altered daily routines, financial pressures and social isolation. You may worry about getting sick, how long the pandemic will last and what the future will bring. Information overload, rumors and misinformation can make your life feel out of control and make it unclear what to do.
During the COVID-19 pandemic, you may experience stress, anxiety, fear, sadness and loneliness. And mental health disorders, including anxiety and depression, can worsen.
Learn self-care strategies and get the care you need to help you cope.
Self-care strategies
Self-care strategies are good for your mental and physical health and can help you take charge of your life. Take care of your body and your mind and connect with others to benefit your mental health.
Take care of your body
Be mindful about your physical health:
Get enough sleep. Go to bed and get up at the same times each day. Stick close to your typical schedule, even if you're staying at home.
Participate in regular physical activity. Regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that includes movement, such as dance or exercise apps. Get outside in an area that makes it easy to maintain distance from people — as recommended by the U.S. Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) or your government — such as a nature trail or your own backyard.
Eat healthy. Choose a well-balanced diet. Avoid loading up on junk food and refined sugar. Limit caffeine as it can aggravate stress and anxiety.
Avoid tobacco, alcohol and drugs. If you smoke tobacco or if you vape, you're already at higher risk of lung disease. Because COVID-19 affects the lungs, your risk increases even more. Using alcohol to try to cope can make matters worse and reduce your coping skills. Avoid taking drugs to cope, unless your doctor prescribed medications for you.
Limit screen time. Turn off electronic devices for some time each day, including 30 minutes before bedtime. Make a conscious effort to spend less time in front of a screen — television, tablet, computer and phone.
Relax and recharge. Set aside time for yourself. Even a few minutes of quiet time can be refreshing and help to quiet your mind and reduce anxiety. Many people benefit from practices such as deep breathing, tai chi, yoga or meditation. Soak in a bubble bath, listen to music, or read or listen to a book — whatever helps you relax. Select a technique that works for you and practice it regularly.
Take care of your mind
Reduce stress triggers:
Keep your regular routine. Maintaining a regular schedule is important to your mental health. In addition to sticking to a regular bedtime routine, keep consistent times for meals, bathing and getting dressed, work or study schedules, and exercise. Also set aside time for activities you enjoy. This predictability can make you feel more in control.
Limit exposure to news media. Constant news about COVID-19 from all types of media can heighten fears about the disease. Limit social media that may expose you to rumors and false information. Also limit reading, hearing or watching other news, but keep up to date on national and local recommendations. Look for reliable sources such as the CDC and WHO.
Stay busy. A distraction can get you away from the cycle of negative thoughts that feed anxiety and depression. Enjoy hobbies that you can do at home, identify a new project or clean out that closet you promised you'd get to. Doing something positive to manage anxiety is a healthy coping strategy.
Focus on positive thoughts. Choose to focus on the positive things in your life, instead of dwelling on how bad you feel. Consider starting each day by listing things you are thankful for. Maintain a sense of hope, work to accept changes as they occur and try to keep problems in perspective.
Use your moral compass or spiritual life for support. If you draw strength from a belief system, it can bring you comfort during difficult times.
Set priorities. Don't become overwhelmed by creating a life-changing list of things to achieve while you're home. Set reasonable goals each day and outline steps you can take to reach those goals. Give yourself credit for every step in the right direction, no matter how small. And recognize that some days will be better than others.
Connect with others
Build support and strengthen relationships:
Make connections. If you need to stay at home and distance yourself from others, avoid social isolation. Find time each day to make virtual connections by email, texts, phone, or FaceTime or similar apps. If you're working remotely from home, ask your co-workers how they're doing and share coping tips. Enjoy virtual socializing and talking to those in your home.
Do something for others. Find purpose in helping the people around you. For example, email, text or call to check on your friends, family members and neighbors — especially those who are elderly. If you know someone who can't get out, ask if there's something needed, such as groceries or a prescription picked up, for instance. But be sure to follow CDC, WHO and your government recommendations on social distancing and group meetings.
Support a family member or friend. If a family member or friend needs to be isolated for safety reasons or gets sick and needs to be quarantined at home or in the hospital, come up with ways to stay in contact. This could be through electronic devices or the telephone or by sending a note to brighten the day, for example.
Recognizing what's typical and what's not
Stress is a normal psychological and physical reaction to the demands of life. Everyone reacts differently to difficult situations, and it's normal to feel stress and worry during a crisis. But multiple challenges daily, such as the effects of the COVID-19 pandemic, can push you beyond your ability to cope.
Many people may have mental health concerns, such as symptoms of anxiety and depression during this time. And feelings may change over time.
Despite your best efforts, you may find yourself feeling helpless, sad, angry, irritable, hopeless, anxious or afraid. You may have trouble concentrating on typical tasks, changes in appetite, body aches and pains, or difficulty sleeping or you may struggle to face routine chores.
When these signs and symptoms last for several days in a row, make you miserable and cause problems in your daily life so that you find it hard to carry out normal responsibilities, it's time to ask for help.
Get help when you need it
Hoping mental health problems such as anxiety or depression will go away on their own can lead to worsening symptoms. If you have concerns or if you experience worsening of mental health symptoms, ask for help when you need it, and be upfront about how you're doing. To get help you may want to:
Call or use social media to contact a close friend or loved one — even though it may be hard to talk about your feelings.
Contact a minister, spiritual leader or someone in your faith community.
Contact your employee assistance program, if your employer has one, and get counseling or ask for a referral to a mental health professional.
Call your primary care provider or mental health professional to ask about appointment options to talk about your anxiety or depression and get advice and guidance. Some may provide the option of phone, video or online appointments.
Contact organizations such as the National Alliance on Mental Illness (NAMI) or the Substance Abuse and Mental Health Services Administration (SAMHSA) for help and guidance.
If you're feeling suicidal or thinking of hurting yourself, seek help. Contact your primary care provider or a mental health professional. Or call a suicide hotline. In the U.S., call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or use its webchat at suicidepreventionlifeline.org/chat.
Continue your self-care strategies
You can expect your current strong feelings to fade when the pandemic is over, but stress won't disappear from your life when the health crisis of COVID-19 ends. Continue these self-care practices to take care of your mental health and increase your ability to cope with life's ongoing challenges.
