Siwicki Fitness Blog
The Dos and Don'ts of Jumping: A Guide to Safe and Effective Jumping Technique.
Jumping is a fantastic exercise that can help you improve your cardiovascular health, boost your metabolism, and tone your muscles. However, it's crucial to do it safely and correctly to avoid injury and get the most out of your workout.
How did an orthopedic surgeon lose 50 pounds in a year?
Jill lost 50 pounds in her first year with Siwicki Fitness. How did she do it as an orthopedic surgeon with limited time? She found a virtual fitness program that worked for her.
The Benefits of Virtual Fitness Classes for Medical Professionals
In the medical profession, it can be difficult to find time for exercise. With long hours on the job and often chaotic schedules, it can be almost impossible to squeeze in a workout at a traditional gym. Thankfully, virtual fitness classes are here to save the day. With convenient online access and tailored workouts specifically designed for medical professionals, virtual classes make exercise easier than ever before. Let’s take a closer look at why virtual classes are perfect for medical professionals!
Get Moving: Overcoming Obstacles to Exercise as a Medical Professional
As medical professionals, you know how important exercise is for overall health and well-being. Yet, it can be difficult to fit regular physical activity into your day-to-day life, especially when you're already busy with work and family obligations. In this blog post, we’ll look at some of the common obstacles that medical professionals face when it comes to exercise, and offer practical advice and suggestions on how to make exercise a regular part of your routine despite these obstacles.
10 Most Important Reasons to Drink Water in the Morning and Reap the Benefits
Water is vital to your body’s health and function—you can’t keep it running smoothly without consuming plenty of water throughout the day. Your daily hydration ritual should begin with a morning glass of water, an underrated, yet essential part of any healthy routine. In fact, drinking water in the morning isn’t just about starting your day off well-hydrated; drinking water on an empty stomach can bring its own wealth of benefits as well!
Five Reasons to Quit Sugar, Stat
We all know sugar is bad for us. It's the white stuff that makes our clothes shrink, our hips expand, and our teeth rot. But do you know WHY sugar is so bad for us? Here are five reasons to help you on your way to a sugar-free life!
The Basics on How to Lose Weight. Fast.
You want to be toned, have more energy, feel better about yourself. But you don't want to give up your favorite foods or spend hours at the gym. What's the solution? The answer is clean eating and exercise!
Why giving your maximum effort during your workouts is so important
As a fitness enthusiast, it is easy to get caught up in the numbers game—how much weight you can lift, how fast you can run, etc. However, what many people fail to realize is that the number on the scale or the stopwatch is only one small part of the equation. In order to see real results from your workouts, you have to give them your all—110% effort, 100% of the time.
You suck. No you don’t. But maybe your fitness routine sucks
Summer is over and it's time to start or restart your fitness journey. How do you start; or if you just laid back and chilled during the summer, how do you restart? How do you make a habit and keep that habit? Let’s take a look.
How to: Tone Your Booty
Tone, tighten and lift that booty! In addition to our Summer Arm series, the next area I get asked about the most is how to target the booty area. Well, Siwicki Fit Fam, I’ve put together three simple moves for you to get that butt in shape!
“tomorrow is the first blank page of a 365 page book. write a good one.” - brad paisley
IT’S 2021! LET’S DO THIS SIWICKI FIT FAM! I am pumped to welcome you into the New Year! On the blog this week you can look forward to two delicious dinner meals as well as a breakfast meal, tips to keep your New Year’s resolutions and 18 common tips trainers give to those who are just getting started with a workout routine. I challenge you this week to take a class EVERY DAY THIS WEEK - that’s correct, every day this week! I offer a variety of classes, I want you to start out 2021 feeling the best you have ever felt! YOU WILL NEVER REGRET A WORKOUT! Special reminder: you will receive $15 for every friend you refer & we are offering $30 off monthly packages. Can’t wait to see you all tomorrow! LET’S GO 2021!!!!
“It’s not about what your capable of - it’s what your willing to do.” - mike tomlin
I hope you had the most wonderful Thanksgiving! I know this year things may have been a little different. I hope you were surrounded by people you love and you were able to eat some delicious food. If you have taken any On-Demand classes, let me know! I would love to get your feedback. I have to start out with the MEAL & SNACK IDEAS: roasted vegetable galette, sweet potato rounds with herbed ricotta and walnuts and vegan green bean casserole. Yep, I had Thanksgiving on my mind! They are DELICIOUS and healthy! In the CHALLENGE this week, I would love for you to take a Yoga class. My classes are really high intensity; Yoga would be incredibly beneficial to those of you who take my classes! Thanksgiving reminded me how important it is to recognize the good around us. In my TIP I suggest some ways to recognize the good. In INDUSTRY NEWS I included an article about the benefits of Yoga, and in Health & Wellness I included a really awesome study that included over 150,000 people that studied the physiological science behind working out. Basically, you all are rock stars.
I will be back to my regular schedule on Tuesday. Can’t wait to see all of you! I am going to crush you this week! LET’S GO!
“Thankfulness is the quickest path to joy.” - Jefferson Bethke
I hope you had the most wonderful Thanksgiving! I know this year things may have been a little different. I hope you were surrounded by people you love and you were able to eat some delicious food. If you have taken any On-Demand classes, let me know! I would love to get your feedback. I have to start out with the MEAL & SNACK IDEAS: roasted vegetable galette, sweet potato rounds with herbed ricotta and walnuts and vegan green bean casserole. Yep, I had Thanksgiving on my mind! They are DELICIOUS and healthy! In the CHALLENGE this week, I would love for you to take a Yoga class. My classes are really high intensity; Yoga would be incredibly beneficial to those of you who take my classes! Thanksgiving reminded me how important it is to recognize the good around us. In my TIP I suggest some ways to recognize the good. In INDUSTRY NEWS I included an article about the benefits of Yoga, and in Health & Wellness I included a really awesome study that included over 150,000 people that studied the physiological science behind working out. Basically, you all are rock stars.
I will be back to my regular schedule on Tuesday. Can’t wait to see all of you! I am going to crush you this week! LET’S GO!
“Sometimes we are tested not to show our weaknesses, but to discover our strengths.”
Hope everyone is staying safe out there – I know COVID numbers are increasing. I included an article in INDUSTRY NEWS that addresses our current state, not to scare anyone but to highlight the importance of keeping your immune system strong and making wise decisions concerning where you choose to workout. In the TIP I challenge you to find an accountability partner! Team, finding someone to support and encourage you as well as remind you to keep going – ah, it’s priceless! We are going to do some shadow boxing for the CHALLENGE this week! The MEAL IDEAS cover an awesome salad, soup and a great side dish for Thanksgiving! I included a video that was taken before my wife and I got married so you guys can get a little background on how we met! The videographer for our wedding took it. It’s funny; check it out!!
As always, sending you guys love, stay strong and LET’S GOOOOOOOOOOO!
“SUPERHEROES never quit.”
It’s election time. I know tensions are high and people are extremely stressed. Remember: one of the best things you can do for yourself during a stressful time is to maintain a healthy diet and workout. Your body is worth the investment. I hope that the Yoga class with Sumi this weekend helped to destress you! Don’t forget team, Sumi now will be teaching Power Vinyasa Yoga every Sunday at 9:45 am EST. Thank you for all the wonderful feedback we have received regarding the class. In my CHALLENGE this week, I want you to have fun with planks! I am challenging you to do these planks in some crazy places! Can’t wait to see all the pictures. In the TIP this week, I reflect on the stress people are feeling and the importance of decompressing. Check it out. I figured that comfort meals are pretty important right now, so you can look forward to: Butternut Squash Soup, Sweet Potato Salad & Spicy Salmon Bowls. They are delicious! If you didn’t joint the Beast Before the Feast Meal Plan, it’s still available for purchase and we would love for you to join us, we are having an awesome time sharing our meals on our Facebook group.
Stay safe team, stay healthy and KEEP CRUSHING THESE WORKOUTS!
“each day is an opportunity to improve yourself. take it.”
BEAST BEFORE THE FEAST! Team, we are kicking off a four-week meal plan created by Registered Dietician Nutritionist, Mary Trenda. The holidays are right around the corner, what a great time to recharge our bodies with the fuel it needs to feel energized and healthy. The meals are simple and easy to make. Juliann and I will be right there with you! We created a private Facebook group for people who purchase the meal plan. In the Facebook group you can share your progress and ask questions to the dietician if you have any. If you are looking to shed some weight or just adopt a healthier lifestyle, this meal plan is for you!
In the blog this week you can look forward to: fall harvest honey crisp apple and kale salad, herbed chicken & rice pilaf and chipotle chicken sweet potato skins (these meals do not disappoint), ways to improve your metabolism and how to fight the winter blues.
“Believe in yourself and you will be unstoppable”
Fall is in the air, that’s for sure. In the recipes this week you can look forward to three delicious fall recipes: harvest chicken casserole, white bean chicken chili and buddha bowls. We are gearing up for our 30 Day Siwicki Slim Down! The TIP and CHALLENGE this week include a few things that I am going to require in the 30 Day SSD. Keep your eye out for our release date! In INDUSTRY NEWS, celebrity fitness trainer, Erin Oprea, talks about four common roadblocks that hold you back from achieving your health goals and how to bypass them! We are still battling COVID-19. In HEALTH & WELLNESS, we included an article that talks about mental health during this time. Stay STRONG, Stay HEALTHY and LET’S GOOOOOOOOOOOO!!!
“always persevere, always have a great perspective and always have great purpose in your life.” - russell wilson
Fall is here, team! Change of seasons always seems to encourage me to set new goals for myself. I like to set both a physical goal (stretch more) and an emotional goal (better time management with family and business). Speaking of stretching, my TIP video encourages you to massage the muscles around the knee to protect yourself from injury. In the CHALLENGE, get ready for some high knees and mountain climbers! Recipes this week have a fall vibe to them (green curry chicken, fall humus salad and power butter to add to just about anything). You know I hate diets – in INDUSTRY NEWS I included an article on the dangers of the keto diet. READ IT! Russell Wilson continues to be a powerhouse. In HEALTH & WELLNESS I included an interview with Russell Wilson’s mindfulness coach (pretty interesting, check it out).
“three things in life: your health, your mission, and the people you love. that’s it.” - Naval ravikant
What a week! We are OFFICIAL! Siwicki Fitness, LLC. Feels GREAT to say it! Thank you Siwicki Fit Fam for making this all possible. As we were creating the blog I kept thinking about gratitude and appreciation. I know how important it is to take a moment to soak in the wonderful things that are happening before your eyes as well as the importance of expressing gratitude for the people who helped make things possible. In the TIP this week I encourage everyone to express their gratitude. In the CHALLENGE, we are going to work on those lunges (form is everything and the benefits of doing them every day are too great to not talk about). You can look forward to some delicious meals (honey ginger salmon, Mediterranean salad and a tasty side dish) as well as wellness TIPS from a top celebrity trainer. Don’t forget to share your meals on social media and tag me! I love seeing what you guys are preparing!
“the question isn’t who is going to let me; it’s who is going to stop me”
In the CHALLENGE THIS WEEK, I challenge you to leg kicks. This is a great calorie burner, metabolism and mood booster. In the TIP this week, we are back to sugar. I encourage you to check the ingredients list on foods you are consuming and eliminate any food that includes added sugars in the ingredients list. Rebel Wilson has adopted a new lifestyle (yes, I said lifestyle NOT diet) and she is looking fantastic! Check out the INDUSTRY NEWS article to see what she did to make this lifestyle change. In MEAL+SNACK IDEAS, I have some delicious options for you team: stuffed peppers, tomato cucumber salad and meatball salad. LET’S GO TEAM!
Reaching a plateau in your fitness journey is a common experience, but it's also a call to action to refine your strategy for continued progress. Integrating higher protein intake, focused strength training, and the principle of progressive overload into your routine can significantly impact your ability to move past stagnation. Our fitness classes are specifically designed to adapt to your evolving fitness needs, ensuring that you're always challenged and never plateau for long.