Siwicki Fitness Blog
CARDIO + STRENGTH WORKOUT
Time to get SHREDDED with this strength and cardio workout. I will say it over and over, doing only cardio will not create the changes you want to see. You absolutely MUST incorporate strength into your workouts. You are going to feel the sweat dripping and your muscles burning after this one. You’re welcome in advance.
20 minute tabata
Siwick Fit Fam, I am upping my YouTube game! I will be posting 10-20 minute snippets from my pre-recorded LIVE classes to give people a taste of Siwicki Fitness. If you like to workout on Sundays, complete these workouts and TAG ME! This is a 20 minute workout from my Valentines Tabata. If you are not familiar, Tabata is a type of high-intensity interval training. It’s broken down into 4 minute workouts consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest.
Tabata is scientifically proven to keep your heart rate high and increase metabolism throughout the entire day. Be prepared to melt the calories away.
EQUIPMENT: dumbbells (or anything weighted)
ENJOY you ATHLETES!
The Best Foam Roller Stretches for Each Area of Your Body
If you workout often, you are probably not a stranger to knots. Knots and soreness can be downright painful. Answer to the pain - foam roller stretches! Foam rolling helps release muscle tension by making the top layers of tissues more flexible. It's a very inexpensive way to help alleviate pain as well as break down some of those trigger spots.
Best Exercises for Lower Back Pain
Lower back pain is the absolute worst! Sometimes it’s muscular and sometimes it’s structural. Something important to keep in mind is that your lower back is connected to what feels like your whole body. People deal with different struggles depending on their body anatomy, injuries, etc. There are so many different exercises that can help release the tension and pain in your lower back. Some of these exercises and stretches have made a tremendous difference for me. I want to share them with you!
Why Rest Days?
Rest days are just as important as exercise. In fact, a successful fitness regimen isn’t complete without rest days. Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level.
Correct Way to Breathe During Exercise
Breathing habits are key to maximizing your workout. Understanding how to properly breath helps you to maintain control of your body, keeps you calm and focused in order to engage the correct muscles for the exercise you are performing and gives you the ability to excel!
All about that STRETCH
Stretching keeps your muscles flexible, strong, and healthy. We need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
All about the ABS
Summer is right around the corner! Let's talk abs! There are three key factors: stress, exercise and diet. We are going to address all three here. I included a short video tutorial that walks you through eight abdominal exercises that will fire up those abs and get you ready for summer in no time! Let's GO!
How to: Tone Your Booty
Tone, tighten and lift that booty! In addition to our Summer Arm series, the next area I get asked about the most is how to target the booty area. Well, Siwicki Fit Fam, I’ve put together three simple moves for you to get that butt in shape!
The Best At Home Workout Equipment
Best at home workout equipment, fitness trainer approved.
Let’s get ready for the BIG DAY!
Calling all you bridal babes! If you are looking to get wedding ready, you have come to the right place! We know you’re stressed. It’s time to have some fun and get into the best shape of your life. Our fitness program is designed to melt the calories away, tone and tighten your body all the while jamming out and having fun! Bring your friends along and LET’S GO!
Introducing Fitness On Demand, 2.0
Workout when and where you want with Siwicki Fitness On Demand classes. 100+ classes, 8+ workout types, and new classes added daily. Our new website makes it easier to access our library.
Health & Fitness: Modifications Mini-Series
Learn easy modifications on the most popular workout moves.
“Thankfulness is the quickest path to joy.” - Jefferson Bethke
I hope you had the most wonderful Thanksgiving! I know this year things may have been a little different. I hope you were surrounded by people you love and you were able to eat some delicious food. If you have taken any On-Demand classes, let me know! I would love to get your feedback. I have to start out with the MEAL & SNACK IDEAS: roasted vegetable galette, sweet potato rounds with herbed ricotta and walnuts and vegan green bean casserole. Yep, I had Thanksgiving on my mind! They are DELICIOUS and healthy! In the CHALLENGE this week, I would love for you to take a Yoga class. My classes are really high intensity; Yoga would be incredibly beneficial to those of you who take my classes! Thanksgiving reminded me how important it is to recognize the good around us. In my TIP I suggest some ways to recognize the good. In INDUSTRY NEWS I included an article about the benefits of Yoga, and in Health & Wellness I included a really awesome study that included over 150,000 people that studied the physiological science behind working out. Basically, you all are rock stars.
I will be back to my regular schedule on Tuesday. Can’t wait to see all of you! I am going to crush you this week! LET’S GO!
“Sometimes we are tested not to show our weaknesses, but to discover our strengths.”
Hope everyone is staying safe out there – I know COVID numbers are increasing. I included an article in INDUSTRY NEWS that addresses our current state, not to scare anyone but to highlight the importance of keeping your immune system strong and making wise decisions concerning where you choose to workout. In the TIP I challenge you to find an accountability partner! Team, finding someone to support and encourage you as well as remind you to keep going – ah, it’s priceless! We are going to do some shadow boxing for the CHALLENGE this week! The MEAL IDEAS cover an awesome salad, soup and a great side dish for Thanksgiving! I included a video that was taken before my wife and I got married so you guys can get a little background on how we met! The videographer for our wedding took it. It’s funny; check it out!!
As always, sending you guys love, stay strong and LET’S GOOOOOOOOOOO!
“SUPERHEROES never quit.”
It’s election time. I know tensions are high and people are extremely stressed. Remember: one of the best things you can do for yourself during a stressful time is to maintain a healthy diet and workout. Your body is worth the investment. I hope that the Yoga class with Sumi this weekend helped to destress you! Don’t forget team, Sumi now will be teaching Power Vinyasa Yoga every Sunday at 9:45 am EST. Thank you for all the wonderful feedback we have received regarding the class. In my CHALLENGE this week, I want you to have fun with planks! I am challenging you to do these planks in some crazy places! Can’t wait to see all the pictures. In the TIP this week, I reflect on the stress people are feeling and the importance of decompressing. Check it out. I figured that comfort meals are pretty important right now, so you can look forward to: Butternut Squash Soup, Sweet Potato Salad & Spicy Salmon Bowls. They are delicious! If you didn’t joint the Beast Before the Feast Meal Plan, it’s still available for purchase and we would love for you to join us, we are having an awesome time sharing our meals on our Facebook group.
Stay safe team, stay healthy and KEEP CRUSHING THESE WORKOUTS!
“each day is an opportunity to improve yourself. take it.”
BEAST BEFORE THE FEAST! Team, we are kicking off a four-week meal plan created by Registered Dietician Nutritionist, Mary Trenda. The holidays are right around the corner, what a great time to recharge our bodies with the fuel it needs to feel energized and healthy. The meals are simple and easy to make. Juliann and I will be right there with you! We created a private Facebook group for people who purchase the meal plan. In the Facebook group you can share your progress and ask questions to the dietician if you have any. If you are looking to shed some weight or just adopt a healthier lifestyle, this meal plan is for you!
In the blog this week you can look forward to: fall harvest honey crisp apple and kale salad, herbed chicken & rice pilaf and chipotle chicken sweet potato skins (these meals do not disappoint), ways to improve your metabolism and how to fight the winter blues.
“Believe in yourself and you will be unstoppable”
Fall is in the air, that’s for sure. In the recipes this week you can look forward to three delicious fall recipes: harvest chicken casserole, white bean chicken chili and buddha bowls. We are gearing up for our 30 Day Siwicki Slim Down! The TIP and CHALLENGE this week include a few things that I am going to require in the 30 Day SSD. Keep your eye out for our release date! In INDUSTRY NEWS, celebrity fitness trainer, Erin Oprea, talks about four common roadblocks that hold you back from achieving your health goals and how to bypass them! We are still battling COVID-19. In HEALTH & WELLNESS, we included an article that talks about mental health during this time. Stay STRONG, Stay HEALTHY and LET’S GOOOOOOOOOOOO!!!
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.