Archive | January, 2015

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 5 of 5

30 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #5: Half-Burpees with Push-Ups

How To Do It:

1. Placing hands on ground and a little wider than shoulder-width apart and body in a crouching position, immediately jump straight back into a push-up position (long plank) and keeping a micro-bend in the elbows.

2. Bend out from the elbows until they are parallel to the shoulders, keeping core engaged and legs long into a push-up. You may also bend knees to touch the ground to lower the intensity.

3. Push body up, straightening from the elbows without locking them and immediately jump inward to the crouching start position.

Try 3-4 sets of 10 reps.

Benefits:

1. The half-burpee (jump-in/jump-out) improves the cardiovascular system and burns extra calories.

2. The push-up engages chest, triceps and core.

Now you have my 5 Must-Try Moves When Short On Time. No excuses! Try them all back-to-back without stopping or perform all sets of one move with brief rest of 30 seconds between sets before moving to the next exercise. Let me know what you think!

Please follow me on Facebook, Twitter & Instagram for more motivation and tips like these: @ChristySiebert

 

ChristyFit Vid: 5 Must-Try Moves When Short on Time: Part 4 of 5

29 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #4: Split Jump Squats With Overhead DB Hold

How To Do It:

1. Standing tall with feet together, toes pointed forward and holding a 5-15 DB overhead, jump upward and land with right leg forward and left leg backward, simultanously bending both legs so knees are parallel to hips. Make sure front knee does not go over toes.

2. Using lower-body strength and core, jump upward and switch legs, maintaining fast tempo.

Try 3-4 sets of 20 total reps.

Benefits:

1. Engages glutes, hamstrings and quads, while burning extra calories from the added intensity of the jump.

2. Works the shoulders isometrically to keep weight overhead.

3. The core is strengthened more by balancing the body throughout the jump since arms are in an isometric hold.

Stay tuned for the final part of the series tomorrow, and please check out my Facebook, Twitter & Instagram pages: @christysiebert for more tips like these!

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 3 of 5

29 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #3: Bent-Knee V-Ups with Overhead Bar Hold

Benefits:

1. Utilizes the entire abdominal region and lower back muscles to maintain balance throughout the reverse crunch.

2. Shoulders are engaged and intensity is added with the weighted bar overhead.

How to Do It:

1. Holding a 20-35 lb bar overhead and hands shoulder-width apart, sit back onto sacrum.

2. Lean back, extending legs in front.

3.Then, using abs to initiate the crunch, immediately pull upper spine forward as legs bend inward and repeat.

Try 3-4 sets of 20 reps.

Stay tuned for Move #4 in tomorrow’s ChristyFit post of this 5-Part Series and also please check out my Instagram, FB and Twitter @ChristySiebert for more tips like these!

ChristyFit Vid: 5 Must-Try Moves When Short On Time Part 2 of 5

27 Jan

Want sleek arms, lean legs and a tiny, strong core but you are short on time? Then, try these 5 moves I designed for a full-body workout that will burn calories, enhance your overall strength and save you time.

Move #2: Alternating DB Row with Plank Hold

How to Do It:

1. Begin in a bent-knee push-up position and latch hands around each 10-25 lb weight.

2. Remain in bent-knee position or straighten legs to a full-plank.

3. Using back and biceps, pull right weight up to ribs, making sure elbow stays close to body throughout the entire movement and minimizing rotation in the core.

4. Set weight back down to mat and repeat exercise on the left side.

Try 3-4 Sets of 20 Total Reps.

Benefits:

1. Engages the mid-back muscles and the biceps.

2. The plank hold adds strength work to the core muscles and glutes.

Stay tuned for Move #3 in tomorrow’s ChristyFit post of this 5-Part Series and also please check out my Instagram, FB and Twitter @ChristySiebert for more tips like these!

 

 

ChristyFit Vid: 5 Must-Try Moves When Short On Time PART 1 of 5

26 Jan

What is Stability Anyway?

19 Jan

When I first moved out to LA from Cleveland, I was tired of stability. The stable job (although I can’t complain about stable income šŸ™‚ ), the stable relationships, the stable city, and overall, the stable… Life. THAT was not what I really wanted. I knew I had dreams to accomplish. But inside, I was anything but stable, which reflected what I saw on the outside.

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I looked up the definition of stability. Merriam-Webster says it means “to haveĀ strength and to endure.” Now think about this. What is our traditional interpretation of stability? The white picket fence, the overflowing money and dynamic career, the best bodies, the perfect family? Well, the true definition If stability is to have strength and to be able to endure what arises.

Yes, I am now at the point in my life where I have accomplished quite a bit out here in LA Ā and also sacrificed a lot so I am looking for more stability in my career, income and relationships and I also appreciate cities like Cleveland so much more! But no matter what we have sacrificed or lost or what we have gained and savored, stability can only be found in our ability to have strength and to endure. These qualities are influenced positively or negatively from our circumstances but they can only be maintained from within. No matter what is going on in your life right now, good and bad, you can only find stability from what you tell yourself every day, who you surround yourself with and how you can make your life the best it can be with the circumstances at hand.

I have made a lot of money and I have lost a lot of money. I have been in great relationships and I have also been in terrible ones. I have been healthy and I have been sick. And, according to the definition, I have been stable and I have not. But my stability, I have realized, can be found and maintained regardless if I was any of the above or none of the above.

We must first be stable within us to find and appreciate our stability in everything and everyone else.

MelanieAvalon.com

Paleo and Intermittent Fasting For Health And Weight Loss

Christy Siebert Wellness

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Whole Life 365

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The Joyful Celibate

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