Siwicki Fitness Blog
Why Choosing Safe Cookware is so IMPORTANT
SAFE COOKWARE. Why should you care? Per the Environmental Protection Agency, chemicals used in cookware (particularly nonstick) have been linked to a variety of disturbing health effects including: cancer, kidney damage, developmental brain damage in children, thyroid disease, hormonal disruption, immunological effects, and heart disease. Read the latest blog for more information on safe cookware and why it is so important.
What is the Perfect Diet?
What is the perfect diet? To help figure it out, researchers are looking to our hunter-gatherer ancestors, known for excellent metabolic health as well as their relative lack of chronic diseases and obesity. A recent study, published in the Obesity Reviews journal, analyzed diets, lifestyles, and physical activity levels of hundreds of modern hunter-gatherer societies to research best practices for maintaining health.
Foods Which Look Like the Body Part They Aid
I recently listened to a podcast by Kelly LeVeque with special guest, Dr. Josh Axe. Dr. Axe talked about the connection between the shape and overall appearance of vegetables and fruits and the body part in which they aide. Dr. Axe is a big supporter of eating like the ancients did. According to Dr. Axe, “By eating more like the ancients did, you’ll give your body the fuel it needs to fight viral and bacterial infections, power through your days, and function at your highest level. Foods that look like a body part benefit that body part.” There are some super-healthy foods that science has shown abide by this theory! Check them out in the blog!
20 Healthy Food Swaps to Boost Your Health
Life is stressful - preparing healthy meals and snacks for yourself and family shouldn’t be. We use ingredients on the daily that aren’t the best for us - we rounded up 20 swaps that are just as delicious. These swaps increase your nutrient intake, reduce calorie consumption and promote your overall health.
Soups and Sweets
Welcome, freezing cold weather! Weather like this calls for delicious soups that are going to warm your belly and cure nasty colds. We went apple picking and needed to use up all of the delicious apples so you can also look forward to a few delicious apple desserts (healthy of course).
The Truth About Coffee
You all know I have been talking mad smack about coffee recently. I wanted to go into more detail regarding my experience with and without coffee. While I understand coffee has benefits, when overindulged, can lead to some pretty serious consequences that affect your day. If you struggle with headaches, energy crashes midday, hunger cravings, mood swings, sleeplessness, you may want to take a look at your coffee intake and your source of energy throughout the day. Read about the good benefits and negative effects of coffee in this weeks blog.
What Should You Eat After a Workout?
What are some of the best food options to enjoy after a workout? Aim for foods that are easy to digest + complex carbs, clean protein & healthy fat. Check out our post-workout meal and snack suggestions in this weeks blog!
Healthy Fall Salads + Dinner Recipe
Fall! Ah! It’s HERE! Salads are an awesome way to get in all those good veggies, team. We have a few that we make on rotation in my house that are DELICIOUS with a variety of healthy ingredients: kale caesar salad with sweet potatoes and crispy chickpeas, super green sundried tomato herb salad with crispy chickpeas, roasted squash, caramelized fig and feta salad as well as a sheet pan salmon recipe that has so much flavor. ENJOY!
Energy Boosting Breakfast Ideas to WAKE YOU UP
The foods we eat in the morning set the scene for our eating habits throughout the day, and what better way to rise and shine than with a breakfast of champions to fuel us with energy? Incorporating a mix of energy-boosting foods earlier in the day will not only help power us through to lunch but also sharpens our brains. Check out this blog for energy-packed breakfast options!
Supplement Guide
The definition of a supplement is “something that completes or enhances something else when added to it.” Surveys show that more than half of all Americans take some form of vitamin supplement almost daily, but what are the best supplements to take for health?
Quick & Easy Recipes
Honey Garlic Shrimp and Avocado Salad + Pineapple Chicken with Coconut Rice + 6 Ingredient No Bake Chocolate Chip Cookies - YES, please! Check out all of these delicious options with less than 30 minute prep time for each! Healthy living shouldn’t be hard.
Summer Recipes
Who doesn’t love a good summer meal? It’s hot out, we want something that isn’t going to make us feel bloated and tired. Do enchiladas, rice bowls and sweet potato salad sound good to you? Check out the blog for the recipes.
Summer Cocktails + Unexpected Power Foods
Sangria & Margaritas? Yes please! Enjoy recipes for a delicious margarita on the rocks and a raspberry sangria that are both low in sugar and low in carbs. We have heard a lot about the nutritional benefits of things like avocados, kale and berries. I wanted to introduce you to some foods that you may have not heard much about or realized the nutritional benefits of.
AL Wellness Guide to Packaged Foods
The best food to eat is whole, natural food that isn’t processed. But this is real life, and sometimes we need to just be able to grab something and go. Amanda from Amanda Lauren Wellness offers suggestions on how to consume processed food in the context of an overall healthy diet. We provided some examples of what products to purchase and a link for each item. Enjoy!
Intermittent Fasting
What is intermittent fasting? How does it work? What are the benefits? Are there different ways to intermittent fast? Intermittent fasting has been a hot topic as of late, let’s learn more about it and understand why intermittent fasting is a great tool for a variety of reasons including: weight loss, improving athletic performance, decreasing hunger and fighting disease.
Why Keto?
Okay Siwicki Fit Fam, let’s round up all the details of the Keto diet here (what is it, benefits, etc.). We have been talking a lot about it in the recent weeks, and are pretty excited to get started on Tuesday with our Keto Meal Plan. Many of you express concern in regards to weight loss, and with the help of Amanda from Amanda Lauren Wellness, we are convinced that the Keto diet may be a great opportunity for so many of you to shed unwanted pounds, reduce sugar cravings, amp up your athletic performance and so much more!
Desserts - GUILT FREE
Calling all my dessert lovers! You CAN have your cake and eat it too! There is absolutely no rule that dessert can't be part of a balanced diet. Healthy eating should never be about denying yourself. There are so many creative ways that we can make delicious desserts that are not filled with sugar and other processed ingredients. I rounded out my top favorite AND healthy desserts in the blog this week. Go ahead and indulge, and still feel good afterwards!
Best Protein Powders
There are so many different protein powders on the market - it is important to look at the ingredients to get the best quality protein. Health coach, Amanda from Amanda Lauren Wellness, suggests ten protein powders that help build muscle, fill the body with the nutrients it needs and doesn't contain any chemicals that will have a reverse affect.
Clean Protein: You Are What They Eat
Protein is crucial for overall health. Learn why most proteins can cause inflammation and why it’s important to purchase clean, sustainable and pasture raised protein. Recommended companies to order from are included!
Healthy Oils vs. Toxic Oils + Siwicki Fitness Shop
NEW Siwicki Fitness Shop! Check it out here!
Also, let's get to one of my favorite subjects - oils. Did you know that seed and vegetable oils are used in almost all packaged products? Did you know how toxic and harmful they are? Let’s check this out together and understand what oils are toxic for your health and which oils are incredibly good for you! All my avocado, olive and coconut oil lovers give me a hallelujah!
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.