“Sometimes we are tested not to show our weaknesses, but to discover our strengths.”
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK
Add 1 Minute of Shadow Boxing Per Day
Shadow boxing! Boxing is one of the most draining exercises. I always find it absolutely amazing that professional boxers can punch, dodge and box for 12 rounds of 3 minutes. Incredible! Let’s build up some lung capacity, team! If you have a boxing bag, use it. If not, shadow box (punch the air)! You may add kicks and knees in these rounds! CHALLENGE OF THE WEEK is to shadow box for one minute day one, then two minutes for day two.; all the way up to seven minutes on day seven!!! LET'S GO!!!
TIP OF THE WEEK
TIP OF THE WEEK
Accountability Partners! An accountability partner is so important, not just for the support and actual accountability, but also for the competition they bring. Human nature will take over when you are working out with someone and you will workout harder. Therefore, the TIP OF THE WEEK this week is to find an accountability partner! Either in-person, Facetime, or someone who just comes to class at the same time as you! Don’t knock it until you try it. It will make a huge difference, this I PROMISE you. LET'S GO!
siwicki fit fam
It’s our turn!! Many of you have asked how Juliann and I met. Our awesome videographer, Simon Cook, took this video before we got married. Watch it, have a laugh and don’t make too much fun of me!
meal+snack ideas
Parmesan Brussels Sprouts Salad
Ingredients:
5 tbsp. extra-virgin olive oil
5 tbsp. lemon juice
1/4 c. freshly chopped parsley
Kosher salt
Freshly ground black pepper
2 lb. Brussels sprouts, halved and thinly sliced (about 8 cups)
1/2 c. chopped toasted almonds
1/2 c. pomegranate seeds
Shaved Parmesan, for serving
In a medium bowl, whisk olive oil, lemon juice, parsley, 2 teaspoons salt, and 1 teaspoon pepper until combined.
Add Brussels sprouts and toss until completely coated.
Let sit, tossing occasionally, for at least 20 minutes and up to 4 hours before serving.
Fold in almonds and pomegranate seeds and garnish with shaved Parmesan before serving.
Best-Ever Cauliflower Stuffing
Ingredients:
4 tbsp. butter
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped or thinly sliced
1 small head cauliflower, chopped
1 c. (8-oz.) package baby bella mushrooms, chopped
Kosher salt
Freshly ground black pepper
1/4 c. freshly chopped parsley
2 tbsp. freshly chopped rosemary
1 tbsp. freshly chopped sage (or 1 tsp. ground sage)
1/2 c. low-sodium vegetable or chicken broth
In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
Add parsley, rosemary, and sage and stir until combined. Pour over broth and cook until totally tender and liquid is absorbed, 10 minutes.
Spinach-Lentil Soup
Ingredients:
2 tbsp. extra-virgin olive oil
2 carrots, peeled and diced
2 celery stalks, diced
1 small onion, diced
3 cloves garlic, minced
2 tsp. cumin
1 tsp. coriander
1/4 tsp. crushed red pepper flakes, plus more if desired
kosher salt
Freshly ground black pepper
1 14-oz. can diced tomatoes, with juices
10 oz. lentils
2 tsp. fresh thyme
4 c. vegetable broth
4 c. baby spinach
In a large pot over medium-high heat, heat olive oil. Add carrots, celery, and onion and cook until beginning to soften, 5 minutes. Add garlic, cumin, coriander, and red pepper flakes, and cook 1 minute, stirring constantly, then season with salt and pepper.
Add tomatoes, lentils, thyme, and vegetable broth and bring to a boil. Reduce heat, cover partially, and simmer until lentils are tender and soup has thickened, 20 minutes. (If most of liquid has been absorbed, add in ½ to 1 cup more water.)
Stir in spinach and continue cooking until wilted, 2 minutes, then season with salt and pepper.
INDUSTRY NEWS
Okay team, we have been hearing in the news that this winter is going to be a tough one in terms of COVID-19. We are highlighting this article below not to scare or give you anxiety, but to bring light to the fact that places may be shutting down again. Our main focus is on GYMS. We have learned that all over the world gyms are reducing capacity or completely shutting down. Everyone reading this blog, if you have not joined Siwicki Fitness classes, this is a great time to start. If you have been working out outside, going to the gym, or going to any other group workout activity and you cannot do that anymore, try a class! First one is free with the code FIRST-FREE used at check out. Come and join and LET’S GO!
COVID-19 Numbers In D.C. Now Represent 'Substantial Community Spread'
Data from local health departments indicate that the coronavirus is spreading in the D.C. region at levels similar to what it saw in late spring, when stay-at-home orders were still in effect. Now, as the numbers rise, local officials are weighing whether and how to reimpose restrictions to limit the spread of the virus.
In D.C., where the health department is reporting its highest levels of community spread since late May, Mayor Muriel Bowser has not imposed new restrictions or rolled back the city's reopening process. At a press conference Thursday, Bowser said the city "may" need to impose new restrictions if cases continue to rise heading into the winter.
"We're watching our metrics and our experience with the virus very closely in the District," said Bowser.
In Maryland, Gov. Larry Hogan tightened restrictions on indoor dining capacity on Tuesday, and the state health department activated plans for hospital surge capacity. The move was a response to seven straight days where the state saw 1,000 or more new daily coronavirus cases. Montgomery, Prince George's and Anne Arundel counties have all added new restrictions of their own in recent days — and Hogan will hold another press conference Thursday afternoon where he is expected to announce additional restrictions.
On Thursday the Virginia Department of Health reported the seven-day average number of daily new cases was 1,546, the highest that metric has reached since the pandemic began. Gov. Ralph Northam (D) has not announced new restrictions. He announced expanded testing and wrote on Twitter that it was "time to double down" on physical distancing, mask-wearing and other measures to curb the spread.
For months, public health experts have warned that the fall and winter months could bring a rise in infections as the weather gets colder and people are forced inside more. They are particularly concerned about the change in season colliding with "pandemic fatigue," as people tire of adhering to social distancing guidelines and continue to host and attend gatherings.
"My biggest concern is that at a time when we're all tired is the exact same time that we have to double our efforts," Dr. David Marcozzi, an associate professor of emergency medicine at the University of Maryland School of Medicine, told DCist/WAMU.
D.C. announced 128 new coronavirus cases on Thursday. On Wednesday, the city recorded its highest daily case count since late May, with 206 new cases. There have been several days over the past month where the daily count of new cases topped 100 — and case counts have been trending upwards since September — but according to DC Health, this week's numbers now indicate "substantial community spread" of the virus.
The city's community spread metric has been rising since September, but the city has not categorized community spread as "substantial" since May, before the city began its gradual reopening process. During the coronavirus surge in the spring, this metric of cases per 10,000 residents reached an all-time high on May 5, when the average daily case rate was 27.56. That number dropped to a low of 4.54 in early July. Now, as of this week, the seven-day average daily case rate in D.C. has risen to 15.8 cases per 10,000 residents.
D.C. Health Director Dr. LaQuandra Nesbitt attributed some of the recent rise to people "letting their guard down" during small, private social gatherings where people report not wearing masks and adhering to other public health guidelines.
Maryland and Virginia have also seen some of their highest numbers since late May. On Wednesday, Maryland recorded 1,714 new cases. The state had not seen a daily case count that high since May 19.
And Virginia saw a record 2,103 new coronavirus cases on Saturday, Nov. 7. In recent weeks, it has had more cases per capita than neighboring Maryland, which has a smaller population. Over the past seven days, an average of 6.5% of coronavirus tests in Virginia have come back positive, which means that the state is above the 5% threshold recommended by the World Health Organization for reopening.
The majority of Virginia's increased cases are in the southwestern part of the state, but the D.C. suburbs are also seeing a gradual uptick in cases. Fairfax County's positivity rate is 6.2%, and the county announced last week that cases were increasing, but not surging. Epidemiologist Barbara Downes with the county's health department said in a statement the rise was due to people dropping precautions as well as exposure at work.
"We're seeing increases associated with almost every type of workplace — daycares, landscaping businesses, restaurants, construction companies," Downes said.
In response to rising numbers, Prince George's County and Anne Arundel County announced additional restrictions on Thursday morning.
"It is time to hunker down. We are in the midst of another surge," Prince George's County Executive Angela Alsobrooks said at a press conference on Thursday morning.
Effective 5 p.m. Sunday, Prince George's County will limit indoor gatherings to no more than 10 people, and limit outdoor gatherings to 25. Indoor restaurant capacity will decrease from 50% to 25%, retail businesses will have to decrease capacity from 75% to 50% and places of worship will have to decrease capacity from 50% to 25%. Fitness centers will remain open at 25% capacity and bowling alleys will remain open with 25% capacity, or 50 people. The county will continue to require masks in all public spaces (unless outside and engaged in rigorous physical activity).
"These are the guidelines that have been implemented, and please note — they have not been implemented arbitrarily," Alsobrooks said.
Also brooks says the county will be stepping up enforcement on restaurants and big box stores that are not following the COVID guidelines — and asked county residents to call 311 if they see businesses or restaurants not following the guidelines.
As of last week, county health data in Prince George's County show a test positivity rate of 6.4%, above the 5% threshold recommended by WHO. Last week, the county reported 69 hospitalizations due to the virus — which county health director Dr. Ernest Carter said was the county's highest average since June.
"Just in the last two days, we've seen a 27-bed increase in hospitalizations," Carter said. "Thankfully our hospital capacity remains very strong ... however, we absolutely have to get it under control because if we don't, there will be a rapid rise in our intensive care units and we'll have to do further things to make sure we have that capacity."
On Thursday, Anne Arundel County Executive Steuart Pittman also announced rolling restrictions that will go into effect between Friday and Nov. 20.
Starting Friday at 5 p.m., the county will ban indoor gatherings of more than 10 people and outdoor gatherings of more than 25 people. Starting Monday at 8 a.m., the county will suspend youth athletics at all county fields and facilities. And on Friday, Nov. 20 at 5 p.m., maximum capacity at restaurants, bars and all food service establishments will be reduced from 50% to 25%.
Pittman said waiting on Maryland Gov. Larry Hogan to announce additional restrictions "is not an option."
"Like our neighboring jurisdictions, we are acting now to slow the spread that will inevitably lead to a hospitalization surge at a time when our hospitals are operating near capacity. This is a more dangerous moment than we faced in the spring, so there is no question that we must take action," Pittman said at a press conference Thursday morning.
On Tuesday the new case rate, or the number of cases per 100,000 Anne Arundel County residents, spiked to the highest it's ever been: 23.5 cases per 100,000 people, according to county health data.
"We're hitting a new case rate high each day," said Dr. Nilesh Kalyanaraman with Anne Arundel County's health department. "We know what we need to do to control this surge."
Earlier this week, the Montgomery County Council approved new restrictions on businesses and restaurants that have already gone into effect — and similarly to those in Prince George's County and Anne Arundel County, they were more strict than the new restrictions imposed by the governor. Montgomery County Executive Marc Elrich wrote on Twitter that he wished Hogan had "been more aggressive scaling back" the reopening of certain businesses and activities.
HEALTH & WELLNESS
Skipped your workout — again? An accountability partner can help you meet your fitness goals.
By Elizabeth Heath for The Washington Post
First came the jigsaw puzzles. Then the homemade sourdough bread, followed by binge-watching all six seasons of “Downton Abbey.” My coronavirus isolation was not the most physically active or diet-conscious period of my life. Stressed out by the news and unable to go to the gym — or really, almost anywhere — I developed a laissez-faire attitude about health and fitness. I’m fairly sure I wasn’t alone in that.
Now that we’ve moved from strict shutdowns to social distancing and slightly less isolation, I can no longer blame the coronavirus alone for my slothlike ways. Yet, it’s still challenging to get back on track with nutrition and exercise while sticking close to home — and with no friends to cheer me on. So, when a similarly frustrated acquaintance approached me about being virtual accountability buddies, it seemed like the perfect solution for the times.
The role of an accountability partner
Wellness accountability partners help each other set and maintain goals for diet, exercise and overall well-being. The premise is that knowing someone else is watching you — and vice versa — raises the bar and makes it more difficult to slack off on, say, eating healthfully or working out. Knowing that someone else is counting on you does the same.
For example, where you might normally talk yourself out of a workout, if you’ve planned one with a partner, “it’s no longer just about me,” says Angie Fifer, an executive board member with the Association for Applied Sport Psychology. “I know that if I put off my workout, I’m going to let someone else down.”
Sticking to workouts might be even more important now, with much of the country still in the throes of the pandemic. “We’re dealing with a virus that attacks the lungs,” says Tony Horton, a fitness professional and the creator of the P90X home workouts. “Exercise means deep breathing, which means more durable, resistant lungs.”
But getting back to a healthy routine doesn’t happen with the flip of a switch. “This has been a traumatic period for humans everywhere,” Fifer says. “The loneliness, isolation and lack of connection is not business as usual.” An accountability partner, Fifer says, offers a way for people to connect despite the isolation.
Even the pros benefit from connection when it comes to working out. “I do this for a living,” Horton says. “But I don’t like doing it by myself.” When the pandemic shutdowns started, Horton, who is used to working out with friends in his home gym, organized a group to start exercising together via Zoom. Accountability, he says, “is a pact. You’re going to show up.” The right partner or partners should help push you and create a “nice, fun, competitive challenge.” (Those Zoom sessions quickly morphed into real-time, Horton-led workouts on Facebook Live, where anyone is free to join in.)
Being an accountability partner doesn’t always mean clocking workouts together. “People need different types of accountability depending on where they’re less disciplined,” says Aoife Okonedo Martin, a personal trainer with London-based Ultimate Performance, which also runs gyms in D.C. and Los Angeles. “Maybe it’s staying active or keeping with portion control at mealtime.” A client in the latter case might take pictures of a meal and send them to Martin. It’s not done so much for scolding or approval, but as a way of “owning” whatever part of wellness that person is seeking to address.
Choosing an accountability partner
My accountability buddy and I don’t schedule synchronized workouts, but we do keep on top of each other by checking in at least once daily via WhatsApp to share whether we’re eating healthfully, have squeezed in a workout and have practiced self-care. It has only been a few weeks, but so far, it seems like we’re on the right track. It also seems like our personalities and wellness goals overlap enough that we’re well-suited as partners, which, according to experts, makes all the difference.
Although it makes sense if your goals and your partner’s goals align, experts caution that you probably shouldn’t be too similar in terms of where you are on the wellness map. “Wherever you are now is not going to get you to the next level,” says Samantha Montpetit-Huynh, a Toronto-based online health and wellness coach and TV personality. She recommends looking for someone who has already achieved a greater level of fitness than you, even if that person’s six-pack has gotten a little soft recently. “Someone who’s gone through it, who understands the process of losing weight and getting in shape is going to better understand what you’re going through.”
“From a fitness perspective,” Fifer says, “it’s okay if the person is in a little better shape than you, or that they’re helping you along a bit.” But it’s demotivating, she says, when the person is far more advanced and the gap is too great. “If you’re running three miles and they’re running 13, you might not feel like you’ve accomplished very much.”
Look for someone you can trust will show up, just as that person has to be able to count on you to do the same. And try to find someone who will give you the just-right combination of support and tough love. That means finding someone who will be a cheerleader and also, as Montpetit-Huynh says, “kick your a--.”
It’s a delicate balance. “You’re here to support each other, not judge each other’s mistakes,” Horton says. If the stakes are too high, or one person is dominant, the partnership isn’t going to be much fun. “It’s about support, support, love and support,” he says, “with some tough love along the way.” Find people, he says, who need your help just as you need theirs, and with whom you genuinely enjoy spending time — even if it’s virtual time.
If you thrive in a team setting, Horton says, it’s fine to add more than one person as an accountability partner: “The more the merrier.” There is also safety in numbers; if one person drops out, you’re not left without a partner.
On the other hand, Martin prefers one-on-one accountability partnerships, because, she says, “it’s too easy to hide in a team.” Most of us work well knowing that one person “has their eyes on us all the time.”
And unless you’re half of a super-fit and motivated couple or pair of friends, it’s better to look elsewhere for an accountability partner. “So many of my clients complain that their spouse is their worst sabotager,” Montpetit-Huynh says. A spouse might encourage you to snuggle on the couch rather than work out; a close friend might be more likely to let you off the hook. Plus, Fifer adds, it’s nice to have that “other” relationship dedicated to something that’s just about your personal well-being.
Structuring a beneficial partnership
Whether you choose spreadsheets, Zoom workouts or a Slack channel, the experts agree that there should be some structure to the arrangement, and that daily check-ins are a must. Establishing ground rules is essential. Agree on how long the partnership will last, what your goals are, what information you’re going to share and how you’ll check in.
“Poke the person if you don’t hear from them,” Montpetit-Huynh says. Horton says he and his accountability team schedule a month at a time and agree on which workouts they’ll do (virtually) together. Despite the grueling reputation of P90X and other programs Horton has developed, the workouts aren’t always monster sessions. “Sometimes, we just all take a walk and check in afterward,” he says.
Rebecca, my accountability partner, and I set up a shared, three-month spreadsheet where we post daily progress on nutrition, exercise, sleep and self-care. We use the MyFitnessPal app to record calorie intake, which is offset by daily steps tracked on our phones plus whatever workout we got in. On WhatsApp, we check in a few times a day about that day’s successes and failures, and what challenges are on the horizon, be it a dinner out or a looming deadline that might trigger stress-eating. It sounds like a lot of extra steps to add to our days, but in just a few weeks’ time, it has become second nature.
Despite the responsibility to your partner that comes from an accountability pact, Montpetit-Huynh says that, ultimately, accountability also helps individuals realize that it’s about them, not about the other person. “At the end of the day, you’re being accountable to yourself. Whether you work out, drink your water and eat your veggies doesn’t affect me,” she says. “You’re the only one who’s going to receive positive benefits. And nobody ever says, ‘Gee, I really wish I didn’t go for that 30-minute walk.’ ”
