Siwicki Fitness Blog
Five Reasons to Quit Sugar, Stat
We all know sugar is bad for us. It's the white stuff that makes our clothes shrink, our hips expand, and our teeth rot. But do you know WHY sugar is so bad for us? Here are five reasons to help you on your way to a sugar-free life!
The Basics on How to Lose Weight. Fast.
You want to be toned, have more energy, feel better about yourself. But you don't want to give up your favorite foods or spend hours at the gym. What's the solution? The answer is clean eating and exercise!
Why giving your maximum effort during your workouts is so important
As a fitness enthusiast, it is easy to get caught up in the numbers game—how much weight you can lift, how fast you can run, etc. However, what many people fail to realize is that the number on the scale or the stopwatch is only one small part of the equation. In order to see real results from your workouts, you have to give them your all—110% effort, 100% of the time.
You suck. No you don’t. But maybe your fitness routine sucks
Summer is over and it's time to start or restart your fitness journey. How do you start; or if you just laid back and chilled during the summer, how do you restart? How do you make a habit and keep that habit? Let’s take a look.
Quick ideas for breakfast, lunch and dinner
One of the issues we run into when it comes to maintaining a healthy lifestyle is the time and effort it takes to really take care of your mind and body. I know it’s already a struggle to fit in your workout. Now, on top of that, people really struggle with preparing adequate meals that fuel your body with the nutrients in needs. People also struggle with what to make. Fear not, TEAM! Amanda, from Amanda Lauren Wellness, to the rescue! She broke down three simple meals to have for breakfast, lunch and dinner below. Amanda offers services to help provide guidance, empowerment and accountability to help you achieve your health-related goals and accountability to help you achieve your health-related goals.
meet rachael
I want you to be inspired. I want you to know no matter what phase of life you are at, you are welcome here! In this weeks blog, we are featuring one of our BOSS MOM members (she has birthed six kids, no, I am not lying), Rachael. Get to know her in the blog!
SUMMER RECIPES
SUMMER RECIPES! I can feel it in the air, summer is almost here! Summer Peach and Burrata Salad with Crispy Chickpeas, Chipotle Chicken Sweet Potato Skins, and Crispy Parmesan Carrot Fries sound good to you? If so, check out the blog for the recipes!
Tone Your Abs
Who doesn’t want to tone their abs? There is a multifaceted approach to getting the midsection you desire. Many think that abs come from ab workouts alone - which is totally and completely false. Learn more + a free ab workout included in this blog!
Tone Your Arms
The top two complaints from new clients are that they are frustrated with their arms and belly area. They want to see muscle definition in their arms and they don’t know how to achieve the results they desire. YES you can ABSOLUTELY see results if you put in the work. I am going to break down my top five tips to achieve arm muscle definition.
POSITIVITY
POSITIVITY! The research is undeniable, having a positive mindset is life changing in every sense of the way. How exactly does it work, and if you struggle with it, what can you do about it?
WHAT ARE MACROS AND WHY SHOULD I CARE?
Macros (macronutrients) are simply protein, carbohydrates, and fat. Plain and simple, macronutrients are the three categories nutrients you eat most and provide you with most of your energy. Each macronutrient plays a different role in the body and it's important to understand what you need and how they impact you. I am a HUGE fan of paying attention to your macros because instead of this idea of depriving your body of calories in hopes that you lose weight, you are paying close attention to what your body needs in order to function properly. Are you getting enough healthy fat? Protein? Carbs? Are you sourcing those macros from foods that are wholesome? Understanding your macros and paying attention to the ratios when you eat helps you with portion control, encourages you to eat whole foods and can help you lose weight in a way that supports your body not deprives it. Learn more in the 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!
Are you an athlete?
What makes someone an athlete? Why do I constantly say in class, “if you have a body, you ARE an athlete?” What we think, we believe. What we say on repeat, we accept as truth. Let’s start changing the narrative.
Cold Showers + Wim Hof Method
Are you familiar with the Wim Hof Method or Water Therapy? Some researchers argue that there are both mental and physical benefits to cold water therapy including less fatigue, improved circulation, less stress and much more! One of the most popular cold water immersion therapies out there right now is the Wim Hof Method. Learn about his interesting methods and the research behind it!
Breakfast, Lunch, Dinner + Dessert Recipes
I love yummy, easy and healthy recipes. Tieghan from Half Baked Harvest just released her favorite healthy recipes for 2022. I wanted to share a breakfast, lunch, dinner and dessert recipe for you guys to check out: Chocolate Chunk Chai Banana Muffins, Roasted Garlic Butter Chicken with Lemon Olive Dressing, Green Chicken Chopped Salad with Lemon Tahini Vinaigrette Dressing. ENJOY!
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.
How to Make and KEEP a New Years Resolution
Ah, the famous New Years Resolution. According to numerous research studies, people fail after February. Why is it so hard to stay consistent to a desirable goal? You’ll give yourself your best shot at success if you set a goal that’s doable, meaningful and measurable. Check out best practices for achieving your goal in the blog!
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.