ChristyFit Fridays: Pilates With Christy – Week 1

14 May

ChristyFit Fridays Pilates is for every shape, age and fitness level. We will begin in week 1 with some essential principles and work on some deep core and glute activation to help us shape our bodies for summer, gain flexibility, have better coordination and achieve better core control and overall energy!

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CLICK BELOW through each link for my 5 part video series for your week 1 workout.

In my demos, I explain and perform all 12 exercises as examples but please perform the full 8-10 repetitions per move in 1-3 sets.

Try this workout about 2-3 times per week in addition to your rockstar program to add variety, to jumpstart a lacking one or to accelerate your current one.

The specific exercises are listed below along with my video how-to demos.

***Note: Natural outdoors = my pants were one with nature and you’ll experience the lovely windy background at times haha

Pilates With Christy – Week 1 – Part 1/5

– Introduction to the benefits of Pilates.

Pilates with Christy – Week 1 – Part 2/5

– Roll-ups (8-10 reps)

Pilates with Christy – Week 1 – Part 3/5

– Leg Circles (8-10 reps each direction per leg)

– Double Leg Circles (8-10 reps each direction)

– Obliques (8-10 reps each side)

– Bridge Hold with Single Leg Lifts (8-10 reps)

– Teaser (10 reps)

Pilates with Christy – Week 1 – Part 4/5

– Breast Stroke Prep/Breast Stroke (8-10 reps)

– Side Leg Series (8-10 reps on each leg per exercise):

– Side Bicycles (each direction)

– Side Single to Double Leg Lift

– Side Double Leg Lift

Pilates with Christy – Week 1 – Part 5/5

– Open Leg Rocker (8-10 reps)

– Roll-overs (8 reps)

Check back each Friday for your progressive Pilates workout!

Want even more nutrition and fitness results? Please call or visit Orangetheory Fitness in Sherman Oaks to train with me in person or for a customized online program, please email me using the form in my Bio.

 

 

 

 

 

 

 

 

 

 

 

ChristyFit Fridays: Pilates Workouts for Summer

3 May

ChristyFit Fridays is BACK!

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Summer is almost here ladies and gents! Lets feel great about revealing more skin with confidence and strength! Join me for the next 6 weeks as I take you through a new, exciting and effective home-based Pilates workout each week. Minimal equipment required! Pilates has been shown to build strength, improve flexibility and develop control and endurance in the entire body. This form of training also enhances alignment, breath control, a strong core and improves coordination and balance.

Lets discover our best core, arms and legs or maintain our ideal shape and look and feel our best selves in a short amount of time. This workout is a great addition to another cardio and resistance-based training system, an effective way to challenge or break any plateaus or a perfect jump start to get you into summer shape and beyond.

I am excited to bring back ChristyFit Fridays with 6 weeks of Pilates for men and women of all ages and fitness levels! See you on the mat starting this Friday, May 5th.

[Photo Credit: Weston Carls ]

 

April Challenge: One Goal This Month

22 Mar

A tough goal is never easy, but always worth it.

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Sweat poured down my cheeks as my leg muscles burned and I could only ingest sips of air. No, I wasn’t dying nor was I lost in some desert. And yes, this is self-imposed. I was in the middle of a spinning class today…and I felt great afterward! I realized after class that I had been avoiding my max effort for a long time unless sporadically in a race or competition. I never back down to challenges and I always try to work to my best effort in workouts (or so I thought), but I realized my max effort was steps ahead of me. I would stop short of my “All out” because of the discomfort and frankly, I didn’t feel the need to torture myself.

Unfortunately, I will begin to plateau in my progress by staying on the edge of my comfort zone and if I ever want to do another race or competition or continue to perform at my best, I need to keep pushing myself to my highest level (only sometimes – no need for burn out!).

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So I decided to create a group April challenge for all of us. Let’s tackle one challenge this month that has been out of reach for you, either because you just don’t like the idea of attempting it, you have found outside excuses as to why you cannot go after it, or you just haven’t had the motivation until now. I would love to pick another goal of mine that I am looking forward to but I’ve decided to pick a goal that is tougher for me: diving into two to three times per week of high intensity work (at a group training class like OTF, a spin class, outdoor run, or whatever I feel like that week).

Write below or share on my Instagram wall @ChristySiebert your one goal you want to tackle this month. It could be kicking a nagging habit, finding time to take a few quiet breaths, entering a race or competition, eating more protein, whatever you want to accomplish! I also want you to write your goal on a post-it, in a journal, on a notepad, etc. for your daily visual. I’ll be there with you this month and let’s have this one goal dominated by April 30th!

ChristyFit 6 Week Fit for the Holidays Plan: Week 1 -Get Started!

12 Nov

The holidays are here! We all want to enjoy yummy stuffing and sweet potato casserole (Yes please!) and relax with family and friends. And we should guilt-free! We also know the new year is upon us and so are our most likely lagging goals. Let’s refresh and restart our goal-driven attitudes while also enjoying our holiday feasts. It IS possible to have the best of both worlds but we must earn it. I’m here with you for the next 6 weeks to help set us  up for success so we can have a happy and healthy holiday season and ring in the new year better than ever!

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PLEASE SHARE these posts with family and friends and and also FOLLOW me on Instagram and Twitter so we can transform over these next 6 weeks together! 

My personal holiday goals are to master a handstand and to build more muscle to compete in early 2017 in another NPC Bikini Competition. I’love share my journey and I hope you share yours!

This first week is all about defining our goals and setting our plan in action! Every week for the next 6 weeks, I will add more ways to achieve our goals we created in Week 1 and offer valuable nutrition and workouts specially planned for our holiday deadlines!

Week 1 – Get started!

1. WRITE out your goals for the rest of this year. And notice I didn’t mention thinking about them in your head. Put them in a favorite notebook, type them in your notes tablet, text yourself, stick post-it’s in your car, bedroom door or bathroom mirror. So many options to display your holiday goals!

2. GET SPECIFIC with your goals. A goal is only a distant dream until it’s specified and then actions are taken. Answer these questions to help solidify what you want:

* What health and fitness goals do you want to accomplish by the New Year (pick at least 1)? Ensure these goals can be accomplished in the next 6-8 weeks. Ex. I want to lose 10 lbs.

* When do you want to accomplish these goals? Make sure these timelines are realistic and can be accomplished by January 1. Ex. I want to lose 10 lbs in 5 weeks.

* What specific actions are you going to take to accomplish these goals? Ex. I will perform 30 min of cardio 3 x per week for the next 5 weeks.

* How will I overcome obstacles so I can obtain my goal? Ex. I will pack my lunches every day so I don’t need to eat in the workroom cafeteria where I usually choose unhealthy foods.

3. FOLLOW YOUR PLAN! You have written out your goals, specified them and set a deadline. You have also negated obstacles in your path. So what is stopping you? Stay the course these next 6-8 weeks and together, we will ring in the new year healthier and happier with our goals achieved.

For more customized online workouts and nutrition focus and plans anywhere, please email me at christysiebert@gmail.com. Also, please come take a class with me at Orange Theory Fitness in Austin, TX. 

 

 

 

New updates to ChristyFit.com coming soon!

5 Nov

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Over the last seven years, I have shared my passion for health and wellness with you. Gaining health has truly helped me personally and for that, I am truly grateful. I admit I have not been a daily poster by any means, but I am proud of my honesty and integrity and my sharing of useful knowledge with you.

With that said, I am revamping my site for even greater video and written content! I look forward to partnering more with editorial and video companies and healthy brands in which I believe and support!

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I cannot wait to share what is in store for health and wellness and YOUR transformation in 2017. Let’s journey on this amazing ride together! Cheers to many more years to come.

-Christy

 

 

 

Move & Your Mind will Follow

17 Oct

Think about this: When are you most frazzled, stressed, anxious, depressed [insert sad emoji here]? I can assume you are not actively doing something productive and fulfilling, and I can also assume you are most likely sitting down or somewhere stuck in traffic.

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Thought leader Marie Forleo says, “Clarity comes from engagement, not thought.” When we are taking action, we can begin to push through the black cloud rather than laying down under it until it passes. We must get up and move our bodies so our minds can connect and refocus and we can find better decision-making opportunities.

Try these actions the next time you begin to feel the dark cloud of uncertainty toppling over you: take a group fitness class, go for a “traffic-less” drive with your favorite music blaring, step outside for a walk with your dog, or meet up for a relaxing coffee date with a friend. Then, return to your past anxieties, and I assume this time, your dark cloud has peeled back to some sunshine of certainty.

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ChristyFit How-To Series Part 5: How to Perform the Row

21 Sep

In order to gain the most benefit out of compound muscular movements, we must perform them correctly so we can engage the right muscle groups and not stress our joints and bones. I created this 5-Part weekly how-to video series to show you how to perform correctly 5 of the top exercises for full-body shape and strength.

This week is our final week in the series. I show you how to correctly perform the row. This exercise helps to gain strength in our back and biceps while also improving posture. Please perform 3 sets of 10-12 reps with medium to heavy dumbbells.
Note: For a more customized training and nutrition program, please email me at: christysiebert@gmail.com or if you are in the Austin area, please stop by and take one of my Orange Theory Fitness classes!

CLICK HERE for How to Perform a Row video

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