Archive | December, 2015

ChristyFit Friday: Last Chance Shoulders for 2015!

26 Dec

Lets finish 2015 with strong and sexy shoulders! This workout is great for men and women of any fitness level.

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My video workout below is in real time so try this workout with me!

Note: Perform 2-3 sets of 12 reps of each of the shoulder exercises. Weight range is between 5-15 lbs. Focus on form and moving through the motions slowly and without much momentum.

  1. Single-arm dumbbell shoulder press
  2. Single-arm dumbbell rear deltoid raise
  3. Dumbbell T-Raise
  4. Side raise pulse (12 double-pulses or about 30 seconds)
  5. Front raise pulse (12 double-pulses or about 30 seconds)

Any questions or comments, please leave below. Also, any local training inquiries with me at Lifetime Fitness North Austin, TX, please fill out the contact form listed in my ‘About Christy’ page.

Click HERE for full shoulder workout

 

 

 

 

ChristyFit Friday: Protein Pancakes in 10 Minutes or Less!

19 Dec

When we think of protein powder, we may imagine a huge-armed, intimidating guy guzzling down his typical protein shake. Thankfully, the power of whey protein is healthy for all adults and children – no huge arms or guzzling needed.

In today’s ChristyFit Friday post, I’m combining a delicious – but not so nutritious – breakfast classic of pancakes and show you how to add nutrition, flavor AND protein powder to create delicious pancakes of which the whole family will approve! Try these before the weekend is up.

*Banana Protein Pancakes* 

Protein Pancake

Servings: 1

Macro-nutrient Profile:

  • Calories: 282 kcal
  • Carbohydrates: 33 g
  • Fat: 5 g
  • Protein: 36 g

Ingredients:

  • 1 scoop 100% Whey Protein Powder (For this recipe, I am using Lifetime Fitness brand 100% Whey Protein Vanilla  – click HERE and use my code: 89236 at checkout for 10% off!).                                  (I also like Quest Nutrition Banana Cream – can be found at The Vitamin Shoppe or GNC).
  • 4 large egg whites
  • 1/2 medium banana
  • 1 tbsp blue agave syrup (I like Madhava Organic Fair Trade Raw Blue Agave – can be found at Whole Foods).
  • 1 packet Stevia in the Raw
  • Non-stick spray
  • 1/2 cup water

Directions:

  • Place non-stick pan on fryer and turn on medium heat. Lightly coat pan with non-stick spray.
  • In a mixing bowl, stir in egg whites and protein powder until mixed and carries a thick consistency.
  • Pour into a blender and add water.
  • Blend for about 15 seconds and pour mixture onto pan. Chop the 1/2 banana and distribute pieces throughout pancake.
  • Turn pancake occasionally until both sides are soft and lightly browned.
  • Drizzle on blue agave and stevia and serve.

 

 

CHRISTYFIT FRIDAYS STARTS…NOW!

11 Dec

After a long week, what better way to jump into the weekend than with healthy and practical motivation, tips and ideas? I’ve decided Fridays are perfect days to get yourself mentally and physically prepared to workout, eat healthy and ENJOY (yes, that means have some fun)! So today’s first ChristyFit Friday post is all about how to conquer a huge block to being our best selves… Fear of Change and Uncertainty.

I can attest for two things: Change WILL happen and uncertainty WILL happen. Our response to those two inevitables is what makes us better or stuck in a rut.

I used to have huge issues with change and uncertainty. “What if I don’t get that job?”  “What if that person doesn’t like me?” “What if I die early?”   – dramatic I know – and the most common, “What if I’m not good enough?” We immerse ourselves in “What if’s” instead of saying “So what.”

So what if you don’t get that job. It was probably meant to not happen so you will have time for the better one you will eventually be ready for. So what if that person doesn’t like you. You have so many more people that do and will, and so on… The point is that if you worry about what might happen you won’t stop to think about what great things COULD happen.

ChristyFit Friday #1

Perfect example. I left LA in March to Austin, TX to have a more normal existence. During those last 6+ months of normalcy, I realized how much I enjoy entrepreneurship and making my own way doing what I’m passionate about. I love health and fitness and working with people and I knew in my heart that I would be stifled elsewhere. So I quit my job, albiet an honorable position, that I had moved to Austin for, at first wondering what the heck living in this town meant for me. I eventually jumped (ok, slowly crawled) at the chance to move back into the exciting but scary world of health and wellness and entrepreneurship, while very frightened at not having money and not being good enough – even though I had found success in my many years in the field.

My fears were tested. I had a couple panic attacks prior to starting my new job recently even though I had worked in this field for nearly 12 years. I wondered what had happened to me. I knew I had confidence issues at times but this was getting ridiculous. I needed to take ownership of the fact that my “fears” were controlling me and I just needed to suck it up and get back out there. I took a chance once again and realized that the fear of change and uncertainty wasn’t worse than my other fear… regret. Thankfully, I realized two important lessons: I AM good enough and I can always learn more.

Whatever you are fearing right now, just test yourself and go after it. The worst that can happen is you say “Oh well” instead of “What if…”

MelanieAvalon.com

Paleo and Intermittent Fasting For Health And Weight Loss

Christy Siebert Wellness

Your Fit Life Begins Now

Whole Life 365

On a mission to enhance the worlds view on healthy living

The Joyful Celibate

"Accepted with a joyful heart, celibacy radiantly proclaims the reign of god"

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