Siwicki Fitness Blog
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!
Holiday Gift Ideas
Tis the season Siwicki Fit Fam! Jacob and I rounded up some of over favorite gifts this holiday season for our workout enthusiasts, including: workout essentials, gear and the essentials for making your at home workout experience awesome!
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!
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.
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!
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!
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!
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!
The Brain-Changing Benefits of Exercise
What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer's disease or dementia?
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.
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.
Contributing Factors to Weight Gain
Eat less, exercise more. Is it really that easy? You may not be surprised to hear that losing excess weight and keeping it off goes way beyond such one-dimensional recommendations. In fact, the concept of calories in and calories out may be the biggest misunderstanding people have about weight. It turns out that weight gain and shedding extra pounds are not as black and white as many seem to think.
We’ll explore some lesser-known factors affecting weight and metabolism that you need to know if you want to lose weight and keep it off.
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.
Stay On Track While Traveling
SUMMER IS HERE! I know it’s easy to get off track while traveling. We included a few simple tips on how to preplan so that you feel great throughout your entire vacation.
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.