Siwicki Fitness Blog
“always persevere, always have a great perspective and always have great purpose in your life.” - russell wilson
Fall is here, team! Change of seasons always seems to encourage me to set new goals for myself. I like to set both a physical goal (stretch more) and an emotional goal (better time management with family and business). Speaking of stretching, my TIP video encourages you to massage the muscles around the knee to protect yourself from injury. In the CHALLENGE, get ready for some high knees and mountain climbers! Recipes this week have a fall vibe to them (green curry chicken, fall humus salad and power butter to add to just about anything). You know I hate diets – in INDUSTRY NEWS I included an article on the dangers of the keto diet. READ IT! Russell Wilson continues to be a powerhouse. In HEALTH & WELLNESS I included an interview with Russell Wilson’s mindfulness coach (pretty interesting, check it out).
“three things in life: your health, your mission, and the people you love. that’s it.” - Naval ravikant
What a week! We are OFFICIAL! Siwicki Fitness, LLC. Feels GREAT to say it! Thank you Siwicki Fit Fam for making this all possible. As we were creating the blog I kept thinking about gratitude and appreciation. I know how important it is to take a moment to soak in the wonderful things that are happening before your eyes as well as the importance of expressing gratitude for the people who helped make things possible. In the TIP this week I encourage everyone to express their gratitude. In the CHALLENGE, we are going to work on those lunges (form is everything and the benefits of doing them every day are too great to not talk about). You can look forward to some delicious meals (honey ginger salmon, Mediterranean salad and a tasty side dish) as well as wellness TIPS from a top celebrity trainer. Don’t forget to share your meals on social media and tag me! I love seeing what you guys are preparing!
“the question isn’t who is going to let me; it’s who is going to stop me”
In the CHALLENGE THIS WEEK, I challenge you to leg kicks. This is a great calorie burner, metabolism and mood booster. In the TIP this week, we are back to sugar. I encourage you to check the ingredients list on foods you are consuming and eliminate any food that includes added sugars in the ingredients list. Rebel Wilson has adopted a new lifestyle (yes, I said lifestyle NOT diet) and she is looking fantastic! Check out the INDUSTRY NEWS article to see what she did to make this lifestyle change. In MEAL+SNACK IDEAS, I have some delicious options for you team: stuffed peppers, tomato cucumber salad and meatball salad. LET’S GO TEAM!
“Success isn’t always about greatness. it’s about consistency. consistent hard work gains success. greatness will come.” - dwayne johnson
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.
“Going in one more round when you don’t think you can. That’s what makes the difference in your life.” - rocky balboa
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.
“I WANT TO BE GREAT.” - PATRICK MAHOMES
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!
“take care of your body. it’s the only place you have to live.”
HAPPY 4TH OF JULY SIWICKI FIT FAM!
I hope you all had an awesome time with family and friends! While I am sure you all indulged a bit this weekend with food and alcohol (I support this; you deserve to indulge every now and again), but now it’s time to get back on track! The CHALLENGE this week is a high energy exercise that is quick, easy and sure to get your endorphins pumping. Bear with me here team, in the TIP this week I challenge you to pause the alcohol for this week. In Industry News I included a helpful article as to why alcohol negatively impacts your body’s ability to receive the full benefits of working out. Let’s talk food. There are some foods I love: nachos, fried rice and honey mustard anything. Unfortunately, the ingredients included in those meals aren’t always the healthiest. I included meals that are a healthy version of all of those. Check it out and thank me later. In Health & Wellness, you will see 10 Healthy Habits of Fit People. I love the article because it addresses food, routine and exercise - simple improvements that make a huge impact. #LETSGO Siwicki Fit Fam! Make sure to comment on the blog!
“you do it because making yourself proud is one of the best feelings in the world.”
Hey team! In the blog this week I cover: gratitude, planks, delicious food and the many benefits of mini resistance bands. I cannot stress the importance of maintaining a healthy mindset, and in order to do that we have to incorporate some exercises into our daily activities to keep us focused on the good. Can’t wait for you guys to check out the two TIPS this week! Mini resistance bands – team, these are sure to amp up your workout. I included an article in Industry News that discusses how exactly mini resistance bands work, and why they make such a huge difference in your workout. Food this week: Tilapia with Avocado Salsa, Quinoa Salad & Bruschetta Chicken (they are legit, I promise). Last but NOT LEAST – CHALLENGE! I challenge you to PLANKS! Watch the video for details. One of my favorites!
“In two weeks you’ll feel it. In four weeks you’ll see it. In eight weeks, you’ll hear it.”
Happy Father’s Day Team! I would like to wish all the boss Dads out there a very Happy Father’s Day.
Ahhh, let’s talk about the scale. One of the most dreaded enemies for people who are trying to get in shape. Team, listen to me when I tell you this – if you don’t have a healthy mindset when it comes to getting fit (we are getting rid of the term “losing weight”), then we need to start developing one. YOU GOT THIS! The Tip of the Week specifically talks about your scale, and why you need to get rid of it. In Industry News I included an awesome article on why this is so important - it is full of factual information regarding the misconceptions of weight loss. CHECK IT OUT! Need some help setting attainable fitness goals? I got you. In the Health & Wellness section I included an article that helps you set attainable fitness goals for the future. Challenge of the Week! Time to target those abs! We have yet to hit the abs on any of the challenges, so I am coming for you this week – and I fully expect you to update me with results.
Not sure if I have ever shared this, but I am a huge fan of the Mediterranean diet. For the Meal+Snack Ideas I picked a main course that falls into the Mediterranean category, along with two snacks (bruschetta & mushrooms, my two favorites). Team know that I always pick these recipes out with health, convenience, and time in mind. Let’s stay committed to ourselves, our body, and our minds and let's continue to use what is on this earth as fuel for our bodies.
“if we always choose comfort we never learn the deepest CAPABILITIES of our mind or body.” -wim hof
SUMMER IS HERE! I know it looks a bit different with quarantine, but it still feels great to have warm weather and the sun on your face. As summer approaches, my clients are constantly asking me about ways to tone their arms - I challenge you this week to a quick workout you can do every day that will help with that (in addition to attending my classes of course). Ahh…the TIP this week! I am pretty pumped about this, team! I am not sure if any of you are familiar with the Wim Hof Method. My wife came across him a bit ago, and we both have been pretty impressed by the benefits of some of his methods - I cannot wait for you to check it out! As always, we have some delicious, easy and healthy meals for you - awesome summer salad included! We also have some amazing advice from top celebrity trainer Jeanette Jenkins. Happy Summer Siwicki Fit Fam! #LETSGO
surround yourself with people that force you to do better.
Siwicki Fit Fam! I am especially excited about this blog post because it involves a few of my favorite things: teamwork, strength and summer food. I encourage you to reach out and get an accountability partner - when we come together, we do better. I encourage you to push your limits. Forget what you have heard about strength training - I included some important myth busters so you know the real deal. Lastly, I encourage you to eat healthy and delicious food. #LETSGO TEAM!
“overpower. overtake. overcome.” - serena williams
Hi Siwicki Fit Fam! This week we talk about the importance of correct form in order to prevent injury and get the most out of your workout. I challenge you this week to WALL SITS! Ask and you shall receive: many of you have asked for snack ideas, in this weeks meal+snack ideas I added a few additional snack ideas. I will keep adding more, don’t you worry! Find some inspiration from world renowned fitness trainer and cookbook author, Luke Hines and get inspired by Dwyane THE ROCK Johnson! #LETSGO TEAM!
“If you run into a wall, don’t turn around and give up. figure out how to climb it, go through it or work around it.” - Michael jordan
Happy Memorial Day Weekend! Thank you to our veterans and to those who currently serve. I could never thank you for what you have done. You have risked it all for our freedom. We salute you.
Get ready to be challenged this week with push-ups & foam rolling. You will find some great snack ideas, inspiration from the one and only Michael Jordan and a great article by a world renowned fitness trainer, Gunner Peterson.
WELCOME TO THE BLOG!
Hi Siwicki Fit Fam! Here you can find weekly tips, meal ideas, inspiration and more!
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.