“It’s not about what your capable of - it’s what your willing to do.” - mike tomlin
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK
Heavier weights are back in stock! Team, if you want to see continued results every few weeks, I want to challenge you to pick up heavier weights. People often complain about soreness, but that just means that your body is changing by both building muscle and burning fat. See the article below that details the importance of incorporating heavier weights and how much you should increase. You WILL see results from this!
TIP OF THE WEEK
TIP OF THE WEEK
Juliann makes an appearance! She is a Nationally Certified Counselor and has been a state licensed School Counselor for the past 10 years. She has a lot of wisdom to share! In her TIP this week, she suggests for you to recite positive affirmations. One good way to do it is to recite it while you are brushing your teeth in the morning. It’s important we recognize the efforts we make to better ourselves and also to say out-loud the things that we are proud of.
According to the American Psychological Association, “Affirmations have been used to successfully treat people with low self-esteem, depression, and other mental health conditions. They have been shown to stimulate the areas in our brains that make us more likely to affect positive changes in regard to our health.” LET’S DO THIS TEAM!
siwicki fit fam
JOHN & KRISTA SLYE
Name: John & Krista Slye
Age: John 55, Krista 56
Children: 2 - Jonathan 27, Gracie 21
Job: John - Minister @ Grace Community Church, Krista - Women’s Director @ Grace Community Church
Current hometown: Arlington, VA
Alma Mater: John - Valley Forge Christian College, Krista - Mt Vernon College
Previous Gym: Equinox Gym
Hobbies: John - surfing & biking, Krista - hiking & giving
Favorite book: John - Bible, Krista - Redeeming Love
Favorite food: John - pizza, Krista - caramels & cinnamon rolls (I’m so bad!)
Favorite movie: John - It’s a Wonderful Life (for this time of year, otherwise it would be It’s a Mad, Mad, Mad World), Krista - Elf & Father of the Bride
Favorite tv show: This is Us
gracie slye
Name: Gracie Slye
Age: 21
Job: full time college student
Alma Mater: soon to be Grove City College (June 2021, let’s GO!)
Previous Gym: Equinox Gym
Hobbies: working out with the Siwicki’s
Favorite book: Redeeming Love
Favorite movie: National Lampoon’s Christmas Vacation
Favorite tv show: The Office
meal+snack ideas
Composed Waldorf Salad
Ingredients:
1/4 c. sour cream
2 tbsp. mayonnaise
2 tbsp. white wine vinegar
1 tbsp. Dijon mustard
1 1/2 tsp. pure honey
Kosher salt and freshly ground black pepper
1 (5-ounce) package romaine hearts, leaves separated
1/2 small head red leaf lettuce, leaves torn
3 stalks celery, thinly sliced
2 apples, thinly sliced
1 c. seedless purple grapes, halved
1/2 c. toasted walnuts, chopped
1/4 c. pomegranate seeds
Whisk together sour cream, mayonnaise, vinegar, mustard, and honey in a bowl. Season with salt and pepper. Toss lettuces with half of dressing, reserving remaining. Arrange on a platter and top with celery, apples, grapes, walnuts, and pomegranate seeds. Drizzle with reserved dressing.
Broccoli Quinoa Casserole
Ingredients:
2 10-oz packages frozen chopped broccoli
1 1/2 cups quinoa cooked and cooled (measurement is for quinoa after it is cooked)
3 eggs
1 cup low-fat cottage cheese
3 Tbsp. white whole wheat flour
salt & pepper to taste
shredded parmesan for topping
Preheat oven to 350º F. Spray a 2-quart casserole dish with cooking spray.
Heat broccoli according to package instructions.
While broccoli is cooking, beat eggs and add in cooked quinoa, cottage cheese and flour. Season with salt and pepper.
When broccoli is finished cooking, drain it well and fold it into quinoa mixture. Scoop mixture into prepared casserole dish.
Bake in preheated oven for 30-35 minutes. Sprinkle some parmesan on top during the last 5 minutes of baking.
Cranberry Balsamic Roasted Chicken
Ingredients:
For the Marinade:
1/3 cup cranberries
2 tbsp olive oil
2 tbsp gluten free tamari sauce or coconut aminos (optional)
2 tbsp maple syrup
1/4 cup balsamic vinegar
1/4 tsp sea salt
1/4 tsp black peppers
2 garlic cloves (or 1 tsp minced)
For the Cranberry Chicken:
2.5 lbs chicken thighs or breasts, with skin on (around 4 to 6 chicken thighs or breast) See notes for lower fat option
3–5 sprigs fresh thyme and extra to garnish (you may used a sprinkle of dried herbs to substitute)
1/3 cup to 1/2 cup fresh cranberries (or previously frozen) – See notes for substitutes.
Prep – Clean your chicken, then place in a roasting or baking dish. Set aside.
Make the Balsamic Chicken Marinade:
Blend all the balsamic chicken marinade ingredients listed above in a food processor or blender until liquified and smooth.
Pour marinade over the chicken thighs, coating evenly.
Cover and place in fridge to marinate for 30 minutes or up to 24 hrs. (overnight creates great flavor!)
Once marinated, preheat oven to 375 F.
Remove chicken from fridge.
Add extra 1/3 c to 1/2 cup cranberries, 2 – 3 sprigs of thyme or a sprinkle of dried Italian herbs to the dish. Spread it out evenly on and around the chicken.
Bake skin side down first for 25-35 minutes depending on the size of chicken thighs.
Remove and turn skin side up. Check for doneness. Then brush each chicken skin with the maple syrup/balsamic vinegar combo.
Add more seasoning (like dried herbs, salt, pepper) to the top if desired. NOTE: If using fresh herbs, wait to add until after you remove the chicken from the oven.
Depending on the thickness of your chicken thighs, either bake a little longer skin side up, then broil. Or if chicken is almost done and not pink, then skip extra baking and just broil for about 3-4 minutes or until skin is crispy and chicken is cooked evenly inside. Check to make sure the internal temperature of the thickest chicken thigh reaches 165F.
NOTE: If using boneless chicken, cooking time will vary on thickness of chicken breast. Check around 35 minutes total.
After thoroughly cooked, remove from oven. Spoon the sauce from the pan onto each chicken thigh/breast and a pinch of black pepper or cracked pepper.
Serve with the roasted cranberries on top and any extra fresh herbs desired.
INDUSTRY NEWS
When Should I Increase the Weight I’m Lifting?
By: Allison Lambert
f you have ever wondered when you should increase how much weight you lift, then you’ve come to the right place. This post is tailored to women performing dumbbell workouts at home, so bodybuilders, I’m sorry but I’ve got nothing for ya! This article should help you know when to increase and by how much, as well as help you pick out your first pair of dumbbells!
Will I Get Bulky If I Increase The Weight I am Lifting?
First of all, you don’t have the chemical make up to get big and bulky if you lift heavier weights, so don’t worry about that. For most women, lifting weights creates muscle tone and increases metabolism… which are both AWESOME.
If You Say “Yes” to Any of the Following, You Should Consider an Increase:
If you can do 15 reps* of an exercise (in good form) with your current dumbbells without any strain or trouble on the last few, then it’s time to increase.
If you have been working out for several months consistently and haven’t increased weight, then it’s time to! It’s OK if you are doing 15 reps with a certain weight and have to drop down to 5 or 8 reps with a heavier weight. That’s GREAT, actually. You will get to work back up to 15 with the new weight.
If you feel like you’ve hit a plateau with your weight loss or body composition, it might be time to get a new pair of dumbbells.
Why is it Important to Increase Weight Lifting?
To get the coveted metabolism boost, strength gains, and awesome toned look that come from lifting, you have to continually challenge your muscles. If you are lifting weights that are too light, you may be missing out on one or all of these! You’re still burning calories, but your body becomes more efficient at exercising with that weight, so it’s not burning as many as when you first started. Strength comes from muscle breakdown, and muscle breakdown comes from overload and strain placed on your muscles. Increasing weight increases our strength, and the more muscle we have the higher our metabolism! [Don’t forget that your muscles get stronger while repairing after the breakdown, so drink your protein!]
How Do You Know How Much to Increase?
It depends on you, how easy the weight is, and what your strength goals are. Dumbbells are usually $1-2 per pound, so keep that in mind, too. If you are currently lifting 5lb dumbbells, it may be good to get a pair of 8lb or 10lb dumbbells. If you have 10lbs, increasing to 12lbs is good. You can technically buy a pair of dumbbells for any weight you want, but I usually go up anywhere from 2 to 3 or 5 lbs. The heavier you go, the harder it is to increase, so that’s when I would definitely recommend going up in small increments! For example, the difference between 10lb and 15lb dumbbells seems enormous if you’ve not lifted that much before, and it can take awhile for your body to adjust.
The most common rep ranges are 8, 10-12, and 15. If you try heavier dumbbells, you may start with 8 reps until you feel strong enough to do more and still keep good form. You might not be able to start with 8 and that’s OK. Do what you can. You can keep that in mind with The Fit Tutor workouts: I have designed most of the reps and sets for you, but if you increase weight you can decrease your reps in the workout. -OR- I like to do one set or some of my reps with heavier weights, and when I can’t do any more (or break good form) I’ll drop down in weight to finish the workout.
Pace Yourself
You will not be able to increase at the same rate with each exercise. You should be able to lift more weight with your legs than your biceps, for example, so if you increase the weight you hold while you squat, it doesn’t mean you will increase how much you curl. Increase each exercise at your own pace (and taking into consideration the cost of dumbbells and how many you want to own!).
The Fit Tutor Can Help
You’re amazing. Keep pressing on and you’ll see results. If you want effective online workouts and your own virtual personal trainer, check out The Fit Tutor! I offer several online workout programs, nutrition coaching, and accountability! Don’t go it alone. Reach out to me if you’d like some help or encouragement in this journey!
Hopefully this answers some of the questions you may have! If you have any others, please email me or ask them in the comments! If you are just starting out and this seems overwhelming, just save this article for later and come back to it when you think you might want to increase the weight you’re lifting!
Your Cheat Sheet:
Increase in small increments, like 2, 3, or 5 pound dumbbells.
Increase if your weight is easy for 15+ reps or you stopped seeing results.
As you increase, it’s OK to drop down in reps.
ALWAYS keep good form. If you break form: rest or drop down in weight or reps.
If you increase, you can lower the reps performed or split them between the new weight and lighter weight.
You can always do timed workouts, instead of counting reps.
HEALTH & WELLNESS
Using Affirmations & Harnessing positive thinking
PSYCHOLOGICAL SCIENCE MAGAZINE
"I'm never going to be able to do this job; I'm just not smart enough."
"Why does my boss want me to present at the trade show? I'm a terrible public speaker, and I'll just embarrass the company."
"I wish I could stick up for myself at work. In every meeting, I let the others walk over my ideas. I'm never going to get ahead."
Many of us have negative thoughts like these, sometimes frequently. When we think like this, our confidence, mood and outlook can become negative, too.
The problem with negative thoughts is that they can become self-fulfilling prophecies. We talk ourselves into believing that we're not good enough. And, as a result, these thoughts drag down our personal lives, our relationships, and our careers. But, if we deliberately do the opposite and use positive thoughts about ourselves, the effect can be just as powerful but far more helpful.
What Are Affirmations, and Do They Work?
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes.
You might consider affirmations to be unrealistic "wishful thinking." But try looking at positive affirmations this way: many of us do repetitive exercises to improve our physical health, and affirmations are like exercises for our mind and outlook. These positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think – and act – differently.
For example, evidence suggests that affirmations can help you to perform better at work. According to researchers, spending just a few minutes thinking about your best qualities before a high-pressure meeting – a performance review, for example – can calm your nerves, increase your confidence, and improve your chances of a successful outcome.
Self-affirmation may also help to mitigate the effects of stress. In one study, a short affirmation exercise boosted the problem-solving abilities of "chronically stressed" subjects to the same level as those with low stress.
What's more, affirmations have been used to successfully treat people with low self-esteem, depression, and other mental health conditions. And they have been shown to stimulate the areas in our brains that make us more likely to effect positive changes in regard to our health.
This latter study suggests that a stronger sense of self-worth makes you more likely to improve your own well-being. So, for example, if you're worried that you eat too much and don't get enough exercise , using affirmations to remind yourself of your values can spur you on to change your behavior.
How to Use Positive Affirmations
You can use affirmations in any situation where you'd like to see a positive change take place in your life. These might include times when you want to:
Raise your confidence before presentations or important meetings.
Control negative feelings such as frustration, anger, or impatience.
Improve your self-esteem.
Finish projects you've started.
Improve your productivity.
Overcome a bad habit.
Affirmations may be more effective when you pair them with other positive thinking and goal-setting techniques.
For instance, affirmations work particularly well alongside Visualization . So, instead of just picturing the change you'd like to see, you can also write it down or say it aloud using a positive affirmation.
Affirmations are also useful when setting personal goals . Once you've identified the goals you'd like to achieve, affirmative statements can help you to keep yourself motivated in order to achieve them.
The power of affirmations lies in repeating them to yourself regularly. It's useful to recite your affirmations several times a day (have them pop up in your notifications!). You also need to repeat your affirmations as soon as you engage in the negative thought or behavior that you want to overcome.
How to Write an Affirmation Statement
Affirmation statements usually target a specific area, behavior or belief that you're struggling with. The following points can help you to write the affirmation statement that best fits your needs.
Think about the areas of your life that you'd like to change. For instance, do you wish that you had more patience? Or deeper relationships with your friends and colleagues? Or would you like a more productive workday?
Write down several areas or behaviors that you'd like to work on. Be sure that they are compatible with your core values and the things that most matter to you, so that you'll feel genuinely motivated to achieve them.
Be sure that your affirmation is credible and achievable. Base it on a realistic assessment of the facts. For instance, imagine that you're unhappy with the level of pay that you currently receive. You could use affirmations to raise your confidence to ask for a raise.
However, it probably wouldn't be wise to affirm to yourself that you're going to double your salary: for most people, and most organizations, doubling what you're earning in one go isn't feasible. Keep it realistic! After all, affirmations are not magic spells – if you can't believe in them, it's unlikely they'll impact your life.
Turn negatives into positives. If you are struggling with negative self-talk, note down the persistent thoughts or beliefs that are bothering you. Then choose an affirmation that is the opposite of that thought and belief.
For example, if you habitually think, "I'm not talented enough to progress in my career," turn this around and write a positive affirmation such as, "I am a skilled and experienced professional."
Write your affirmation in the present tense. Write and speak your affirmation as if it's already happening. This helps you to believe that the statement is true right now. For instance, "I am well-prepared and well-rehearsed, and I can give a great presentation" would be a great affirmation to use if you feel nervous speaking in front of a group.
Say it with feeling. Affirmations can be more effective when they carry emotional weight. You need to want this change to happen, so every affirmation that you choose to repeat should be a phrase that's meaningful to you. For example, if you're worried about a new project that you've been tasked with, you could tell yourself, "I am really excited to take on new challenges."
Examples of Affirmations
By definition, your affirmation will be personal to you, and specific to what you want to achieve or change, but the following examples may provide some inspiration:
I have plenty of creativity for this project.
My work will be recognized in a positive way by my boss and colleagues.
I can do this!
My team respects and values my opinion.
I am successful.
I am honest in my life, and my work.
I like completing tasks and projects on time.
I'm grateful for the job I have.
I enjoy working with my team.
I'm bringing a positive attitude to work every day.
I am excellent at what I do.
I am generous.
I am happy.
I will be a leader in my organization.
YOU GOT THIS!
