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

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