surround yourself with people that force you to do better.
CHALLENGE OF THE WEEK
Hi Siwicki Fit Fam! This weeks CHALLENGE is to think about an exercise (push-up, chest fly, squat, curls, really anything..) and think about how many reps you are capable of. Now I want you throw that out of the window! Do as many reps as you can until you reach failure. You are going to be surprised of what you are truly capable of. Here at Siwicki Fitness, I want you to know that you are a superhuman, with limitless possibilities.
TIP OF THE WEEK
TIP of the week: let's talk about goals; let's talk about holding yourself accountable; let's talk about the importance of community & connection. In this week’s TIP, I encourage you to call up that old friend you haven't spoken to much during quarantine, or one of your family members, or someone you talk to on the daily - and ask them if they would like to join you during one of my live workouts. You can talk about your fitness goals, establish a schedule together and promise to hold one another accountable. Studies show the amazing benefits of an accountability partner, why not have one to help you obtain your fitness goals? What a great way to connect with and encourage one another!
MEAL+SNACK IDEAS
SUMMER GRILLED CHICKEN WITH PEACH CHUTNEY
Ingredients for Chicken:
4 bone-in chicken thighs
1 teaspoon minced curly parsley
1 lemon, zested
2 tablespoons olive oil
1 clove garlic, chopped
Pink Himalayan salt
Ground black pepper
Ingredients for Chutney:
Coconut oil (for the pan)
1 shallot, minced
5 peaches, pitted and roughly chopped
6 chives, finely chopped
1 tablespoon raw honey
1 teaspoon smoked paprika
1 1/2 tablespoons champagne vinegar (you can use lemon juice if you don’t like the taste of vinegar)
To make the chicken: Place the chicken in a resealable plastic bag or baking dish. In a small bowl, combine the parsley, lemon zest, olive oil, and garlic. Pour on top of the chicken and coat evenly. Let marinate for at least 4 hours or marinate overnight.
When ready to grill, season the chicken with salt and pepper. Coat a grill rack with cooking spray and preheat the grill to medium-high. Grill the chicken for 5 minutes on each side, or until the center is completely cooked through. Let cool 10 minutes before slicing.
To make the chutney: Meanwhile, coat a medium skillet with the coconut oil and warm over medium-high heat. To sweat the shallots, add the shallots to the pan and stir until coated with the oil. Cover and let cook for 5 minutes. Take the lid off, stir then cover and cook for another 5 minutes. Repeat this process until the onions are soft and translucent.
Add the peaches and simmer for 5 minutes, stirring occasionally.
Add the chives, honey, paprika, and vinegar (or lemon juice). Stir to combine and let simmer for 5 minutes, or until slightly thickened. If the consistency becomes too thick, add a little water, about a tablespoon at a time. Season with salt and pepper.
To serve, spoon the chutney over sliced chicken. ENJOY!
SUMMER SALAD WITH SWEET BASIL VINAIGRETTE
Ingredients:
1 tablespoon raw honey
1/2 cup of balsamic vinegar
1 cup halved cherry tomatoes
1/2 medium zucchini, diced
2 medium carrots, peeled and diced
1/2 eggplant, diced
1/2 tablespoon paprika
1 teaspoon garlic powder
2 tablespoons of olive oil, divided
Pink Himalayan salt
Ground black pepper
1/2 cup corn
1/4 cup chopped red onions
1 head red oak leaf, or Bibb lettuce, chopped
1/2 avocado, diced
Preheat the oven to 400 degrees F.
In a small bowl, whisk together the honey and vinegar. Add the tomatoes and let sit for 20 minutes to marinate. Drain and set aside.
On a large baking sheet, place the zucchini, carrots and eggplant. Season with paprika, garlic powder, 1 tablespoon of the oil, and a couple pinches each of salt and pepper. Toss to combine, then roast for 25 minutes, or until golden brown.
Meanwhile, in a medium skillet, warm the remaining 1 tablespoon oil over medium-high heat. Add the corn, onions, a large pinch of salt, and a couple pinches of pepper and sauté for 8 minutes, or until the onions are translucent.
Place the lettuce in a large bowl. Top with roasted veggies, corn mixture, avocado and marinated tomatoes. Pour the dressing on top.
Ingredients for Sweet Basil Vinaigrette Dressing:
1/2 cup champagne vinegar
1 small shallot, minced
1 clove garlic, minced
2 tablespoons
4 tablespoons finely chopped fresh basil
1 teaspoon fresh lemon juice
2 teaspoon Dijon mustard
Pink Himalayan salt
Ground black pepper
3/4 cup olive oil
In a medium bowl, whisk together vinegar, shallot, garlic, honey, basil, lemon juice, mustard and a pinch each of salt and pepper.
While continuously whisking, slowly drizzle in the oil until well combined. Season with salt and pepper. Keeps well in the fridge for up to 2 weeks.
CHOCOLATE CRUNCH SMOOTHIE BOWL
Ingredients:
2 frozen bananas
1 tablespoon raw cocoa powder
1 cup plain almond, cashew, or pecan milk
1 tablespoon almond butter
1 tablespoon Maca powder
1 tablespoon cacao nibs
1 tablespoon raw honey
1 cup packed spinach
3 tablespoons chopped cherries
1/2 tablespoon black sesame seeds
2 tablespoons sliced raw almonds
In a high-powered blender, place the bananas, cocoa powder, Maca, milk, almond butter, cacao nibs, honey, and spinach. Blend on high until well combined. Pour in a small bowl and top with the cherries, sesame seeds, and almonds or your fav toppings!
INDUSTRY NEWS
Mayo Clinic information on strength training - https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
5 Myths About Strength Training
BY: STRENGTH TRAINING STUDIO
I’ve got to warn you. There are bogus rumors going around about strength training. The truth is that strength training is one of the absolute best things you can do for your health and appearance. If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.
Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Myth #2 Strength Training Doesn’t Burn Fat
On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.
Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which isn’t quite the look you’re going for. The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Myth #4 Strength Training Is For Young People Only
Ha, that’s a used-up excuse that senior citizens across the globe have shattered. Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.
Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must.
HEALTH & WELLNESS
7 benefits of strength training that go beyond building muscle
BY: STRENGTH TRAINING STUDIO
Need the motivation to push past your comfort zone and squeeze out one more push-up or bicep curl? Sure, it helps to remember that you’ll get stronger, rock more toned muscles and rev your metabolism, thanks to all that added muscle mass. But if that wasn’t enough, now comes news that all that pump-itude (yes, that’s an SNL reference) has psychological benefits, too.
It turns out yoga isn’t the only form of exercise that could strengthen your inner self. In fact, one study comparing the effects of hatha yoga and resistance exercise found that both activities improved mental health and wellbeing. Each group was less depressed, and the folks pumping iron enjoyed improved body image, too. “We know that all exercise improves mood,” explains Jeffrey A. Katula, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina. “But I think resistance training provides something different emotionally to people.”
Here are seven more reasons to never skip a strength session again.
7 Mind-Body Benefits of Strength Training:
1. You’ll feel more competent.
It’s an amazing feeling when you graduate from lifting 10-pounders to 15-pounders. “Over time, you get better at something you’re doing, and you develop a sense of mastery and feeling that you’re getting stronger,” explains James Whitworth, a doctoral research fellow in the Biobehavioral Resistance Training Lab at Columbia’s Teachers College in New York City. “It helps your confidence, and that gives you a boost in self-esteem.”In fact, in one new study comparing the effects of aerobic exercise versus resistance training on the psychological health of obese adolescents, researchers found that people in the resistance group experienced significantly greater self-esteem and perceived strength over four weeks. But what’s most interesting is that the feeling of getting stronger — rather than any measurable gains — was all it took to give them a boost.
2. You’ll see the difference.
Crave instant gratification? Strength training is a good motivator because you see progress quickly. “If you put someone on a walking program, it will take time before they perceive their body is changing,” explains Katula. “But with strength training, you can feel a difference in your muscles even after one session.” And it only takes a couple workouts before you’ll notice some muscle definition in the mirror. (Go ahead and flex. We dare you.)
3. You could boost your brain power.
Researchers have long been interested in how exercise improves cognitive thinking — and whether it can ward off dementia later in life. Now, a whole slew of new studies is comparing whether strength training affects the brain differently than cardio. One Italian study of 80 older people found that those who completed a 12-week strength regimen showed improved capacity for practical skills, whereas cardio training helped bolster them on analytic tasks. Researchers are still trying to understand the “why” behind this study — but so far, we’re impressed.
4. You’ll feel like you can do anything.
When Katula started his research on whether weight training would improve quality of life for seniors, he realized that many had never even picked up a dumbbell. “They first had to learn how to use these big intimidating weights and machines,” he says. He recalls the story of one woman who protested that she couldn’t do the leg press machine. Finally, Katula persuaded her to sit in the machine and set the weight at 50 pounds. “I couldn’t believe how fast she whipped out 10 reps,” he says, “When she got out of that machine, she was two inches taller just from increased pride.”
5. You’ll be more in tune with your body.
That soreness you feel post-strength session may seem like a setback. Yet over time, you’ll come to acknowledge that it signifies you’re getting stronger. “You think, ‘I’ve done something worthwhile. My body is telling me I’ve had a workout.’ You look forward to the fatigue and interpret it in a positive way,” says John Spence, PhD, professor of physical education and recreation at the University of Alberta in Canada, who wrote a review on the effect of exercise on self-esteem.
6. You’ll forget about the day’s problems.
Ever noticed that when you’re in the midst of tough reps, it’s hard to think about your grocery list? That’s because the intensity and focus required for strength training makes it impossible to be anywhere else but in the immediate moment. “You’re doing something that’s a distraction from the stressors of daily life,” says Whitworth.
7. You might stop obsessing about your weight.
Stash away your scale for several weeks — and set a strength training goal instead. That’s the advice of Lisette Cifaldi, director of behavioral health at Hilton Head Health weight loss resort who counsels patients. “I think strength training shifts your perspective,” she says. “The happiness doesn’t come from achieving a certain number [on the scale]. It comes from the process of getting stronger and feeling empowered that you’re navigating your own success.”
WHY AN ACCOUNTABILITY PARTNER WILL INCREASE YOUR CHANCES OF SUCCESS
BY: GUSTAVO RAZZETTI
The road to success may sometimes feel like a lonely journey, but you never travel alone. You don’t live and work in isolation. Successful organizations are not the result of a genius CEO but rather the collective effort of their employees. Even solo entrepreneurs or artists benefit from the wisdom and experiences from those around them.
No one succeeds alone. Behind every successful person, there is a great person or team. Surround yourself with the right company. Other people can provide the inspiration, knowledge, perspective, wisdom, and feedback you need to keep you on track. That’s why an Accountability Partner can dramatically increase your chances to succeed. You must have someone whom to answer for your actions and results — a person that can keep you on track and honest.
The Power of Accountability. Having a dream is not enough. You have to own your dream.
Most people fail to achieve what they want because they don’t set goals. Or they set unrealistic or broad ones — which is the same as not having any goal at all. Accountability means answering or accounting for your actions and results. It’s what leaders want more of from themselves and their teams. Your probability of achieving something depends on being specific and committed, according to a study developed by the Association for Training and Development (ATD). If you simply have an idea or goal, you are against all the odds. Consciously deciding to achieve something increases your chances from 10% to 25%. Once you choose when and have a clear how, your chances of succeeding become 50%. Social commitment dramatically increases your odds. When you commit to someone that you will do it, stretches your probability to 65%. Moreover, when you create a specific accountability appointment with a person you are committed to, the odds are in your favor: 95%.
Thomas Monson said: “When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates.” The likelihood of getting new habits to stick dramatically increases when you set a time to report back to someone on your progress. Social accountability increases the likelihood of achieving your goals, but it’s not enough. You need to commit to one person in particular.
An accountability partner is critical to your success. The principle of reciprocity — one of the six forms of persuasion — is why the relationship with an accountability partner is so powerful. If someone devotes their time and commits to helping you succeed, unconsciously you feel compelled to pay them back. And the best way to do so is by achieving the goals you committed to. An Accountability Partner Is Not an App “Ninety-nine percent of all failures come from people who have a habit of making excuses.” — George Washington Carver. An accountability partner is someone who coaches another person to help him/her keep a commitment. The accountability partner (AP) is not a human version of an app. Her purpose is not to simply remind you of what you need to do. His role is not to mechanically reward your improvements either. Your success depends on developing a mutual relationship — find someone whom you trust who also complements your skills.
1. Tracks your goals together: Without clear goals — what you want to achieve, the timeframe and how you will measure it — there’s no point in having an AP.
2. Calls out your BS: Most people fail in achieving their goals because they lack self-awareness. They always have something or someone to use as an excuse. However, playing the blame game will get you nowhere. Keeping you honest is the most important role an AP can play.
3. Uncovers Blind spots: Building on the above, you cannot fix what you don’t know you don’t know. That’s why blind spots are called that way. Everyone can see them but you. Other people can be your best mirror.
4. Red light: Changing behaviors or creating a new habit is not a linear process. Your progress can slow down. Or your lazy brain will try to get back to your comfort zone before you ever notice it. Think of your AP as a warning light that turns on when you are about to revert to ‘bad behaviors.’
5. Sounding board: When you hit the wall, you need more than a goal tracker. I remember when I had to resign to a large client due to conflicts with another that my parent company has won. I felt devastated; my AP helped me brainstorm solutions. She didn’t provide the answer. But got me back on my feet in no time. Using an accountability partner as a sounding board will help you recover faster.
6. Eases the pain: Changing behaviors or trying to achieve new goals is anything but easy. Your accountability partner can alleviate part of the stress and pain by refocusing your energy. Whether you need some fun to relax your perfectionist mind. Or require extra motivation when running out of gas. Your accountability partner won’t remove the pain but can alleviate it a bit.
7. A partner in crime: Remember, you don’t travel alone. Sharing the journey with your AP will make you feel accompanied across the journey. My wife has been my accountability partner for most of my projects. Not only does she know my BS but has also been part of my journey which has strengthened our relationship. Your AP is a partner in crime.
