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ChristyFit Outdoor Interval Workout

8 Aug

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Lack time, motivation or structure in your workouts lately? Or perhaps you can’t get to the gym or a class, or you would like to know how to perform these moves correctly? Then, check out my video interval workout below that is low on time and high on calorie burn! Let me know after you try it.

CLICK HERE FOR COMPLETE INTERVAL WORKOUT HERE

1. Alternating Jump lunges – 10 to 20 reps total

2. Jump squats – 10-20 reps

Rest 30 sec

3. Side lateral lunges – 10 reps

4. Squat to front kicks – 10 reps

Rest 30 sec

5. Burpees – 10 reps

6. Mountain climbers – 20 reps total

Rest 30 sec

7. Dynamic Planks – 10 reps total

Repeat for 2-3 sets

 

 

 

 

 

 

 

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

ChristyFit How-To Series: How to Perform a Pushup

14 Sep

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In order to get 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, I show you how to correctly perform the pushup. This exercise helps to gain strength in our chest, triceps and shoulders while also engaging our core and glutes for stability.  Please perform 3 sets of 10-12 reps and you may modify with knees touching the ground as you work up to the full pushup.

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!

 

 

 

Travel Food Prep

25 Aug

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With TSA restrictions on common foods and high-cost and usually high-calorie food at the airport, ever wonder what you CAN bring through security to save on money and potential weight gain?

You can enjoy yummy meals and drinks out on your vacation or work trip guilt-free if you plan ahead the rest of the time.

Check out my video below for healthy and tasty options to satisfy those long waits at the gate and throughout your trip without breaking your waistline or bank account. Video below!

Top Tips: 

1. Package food in plastic bags or foil to prevent spoilage.

2. Bring ice packs as TSA does not allow melted ice cubes through security.

3. Remember your macros: combine a high quality protein with a carbohdrate or fat to ensure a complete meal. For example, baked chicken with a side of baked tortilla chips and fresh green peppers.

4. Sauce it up!: You can add avocado mayo, peanut oil, mustard, ketchup, etc to your meals prior to packaging so TSA accepts it.

5. Purchase water once through security. Staying hydrated is super important to prevent unnecessary cravings and fatigue.

Click HERE for Travel Food Prep Video

 

 

 

 

ChristyFit 5-Part Exercise How-To Series: Part 2 – How to Perform a Deadlift

22 Aug

In order to get 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.

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This week, I am showing you how to correctly perform a deadlift, common mistakes made and how to fix them to achieve maximum benefit. If you missed last week’s post on How to Perform a Squat, please Click HERE

The deadlift is an incredible exercise to achieve a strong and lean back, hamstrings and glutes. Check out my video in the link below for how to safely and effectively ensure the results you want.

NOTE: For a free consultation for a customized nutrition and workout program anywhere in the USA or to attend your first free Orange Theory Fitness class for all local Austin residents, please fill out the info form on my About Christy page and I’ll respond promptly!

 

 

 

 

 

 

 

ChristyFit 5-Part Exercise How-to Video Series: Part 1 – The Squat

16 Aug

In order to get 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.

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Part 1- The Squat. One of the best exercises for the entire lower body is the squat. In this video, I demo the exercise using a barbell and then break down the exercise and its components and also what not to do. Weight and rep ranges vary but start out with 3 sets of 10-12 reps and find a weight that is challenging by the last two reps of each set.

Note: For a more detailed and customized plan, please email me at christysiebert@gmail.com

 

 

 

 

 

 

 

ChristyFit Friday: New Year Abs

2 Jan

With a brand new year, is it time to switch up your usual abdominal exercises, beat a frustrating plateau, or kick up your training a notch (or two) to really see the definition and leanness in your abs you crave? Then, try these 4 ab moves before the weekend is out to jump start your mid-section progress.

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Click HERE for New Year Ab Video

Note: Perform 2-3 sets of the following exercises for New Year worthy abs!

New Year Ab Move #1: Bent to Straight Legged Pull-Ins (10 reps)

New Year Ab Move #2: Around the Worlds (10 reps)

New Year Ab Move #3: Plank Hold with Abduction to Extension (10 reps)

New Year Ab Move #4: Scissors Front (10 reps) to Cross-Over Scissors (20 reps)

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