Let’s cut right to it – CHALLENGE this week is squat jumps, awesome quick workout that you can do anywhere and it’s fun to do with a partner.  You get your cardio and strength in at the same time.  The TIP this week is to cut the soda.  I provided an article that breaks down the science of what soda and sugary drinks do to your body – yuck.  Cutting out soda and sugary drinks is a simple way to keep off those useless sugar calories, you would be surprised at what a huge difference it makes. I promise, you can handle it!  Give yourself a couple of weeks, you won’t miss it!

In MEAL+SNACK IDEAS, I included a meal that is a little more decadent, but easy and delicious – White Wine & Cherry Tomato Cod.  One of our favorite meals to make is Salmon Rice Bowls, they are nutritious, and you can have them for any meal.  I also included a quick salad that only contains a few ingredients but is full of nutrients.  In INDUSTRY NEWS I included an article about snacks that you can eat that help conquer your cravings.  I am constantly being asked healthy snack options – ask and you shall receive! In HEALTH & WELLNESS I included an article that provides 16 tips to help reduce stress and anxiety – there are some really simple tricks that I personally can say have helped me.  Anything that has ever helped me, you better believe I will be sharing it with you.

This week I challenge you once again to push-ups. I know it’s a crazy time right now, people are vacationing and busy – push-ups are quick and easy and target every muscle in your body, check out the many benefits of push-ups that I list below the video (I think you may be surprised with some of them). I’m not revealing the TIP, check it out, and let me know how you feel the week after!

In the meal and snack ideas I have Balsamic Braised Chicken (I cannot take credit for this, Juliann just made it and it is DELICIOUS and includes just a few basic ingredients), Fresh Mediterranean Bean Salad, an awesome summer salad filled with protein, and Colorful Taco Bowls, awesome summer dish that is light, quick to make and filled with healthy ingredients.

I am pretty pumped about the article in Health & Wellness. There is so much research out there that supports the mental health benefits of exercise. Psychologists are now suggesting exercise as a remedy to help with the effects of depression and anxiety. Check it out, lots of great information.

So many exciting things on the horizon!  I now have Siwicki Fitness shirts available on our website for purchase.  Go to https://www.siwickifitness.com/merchandise if you are interested.  I love seeing the Siwicki Fit Fam rock my gear!  Within the next week, I will have my daily live zoom classes available for rent on my website.  I know it’s summertime and it is difficult for you to adhere to a schedule if you are travelling – if you miss the class, no worries!  I will have it up on the site for you ready to GO! Although, I still encourage you to always come to my live classes.  You are more likely to commit to working out when you adhere to a schedule – consistency is key. In the CHALLENGE this week, I am kicking your butt with high knees and jumping jacks.  In the TIP this week, I encourage you to start each day with 1-2 glasses of water.  There are AMAZING benefits to drinking water first thing in the morning on an empty stomach.  I posted an article from NIH below the TIP video so you get all the details.  FOOD! AHHH! Juliann made turkey burgers this past week, and let me TELL YOU, right away I said, “whelp that is going on the blog.”  They do NOT disappoint.  I also included a delicious chicken dish, a quick shrimp meal for you seafood lovers and a tasty zucchini snack that even your kids will love.

Weight loss is always a popular term, and if you know me, you know I hate that term – but I think it’s important to address how to maintain a healthy weight.  I included an article under Industry News that gives you specifics on how to maintain a healthy weight.  Under Health & Wellness I included an article on the importance of maintaining a positive body image – stressing about your weight makes it so much more difficult to achieve a healthy weight.  If your struggling, I got you team.  We are in this together. I am working with a dietician to create a 30 day meal plan for those of you that need some extra help in that arena.  I will keep you posted when it’s available!