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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. 

 

 

 

ChristyFit How-To Series Part 3: How to Perform a Lunge

4 Sep

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 lunge. This exercise helps with full lower body strength and definition and also cultivates great balance to the body. Please perform 3 sets of 10-12 reps on each leg and adjust accordingly.

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!

 

 

 

 

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.

 

 

Stay Fit During the Holidays. Here’s How!

19 May

During the holidays, whether it be Christmas, Thanksgiving, or the upcoming festive Memorial Day, we like to celebrate with family, friends and… FOOD. Not to fear the “F” word, I have a simple, yet effective plan to beat the holiday downfall while still allowing yourself to indulge (a little).

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Days 7-1 Away From the Festivities:

1.) Increase your cardio duration and intensity. This week, I recommend 2-3 days per week at 45-60 minutes moderate pace and 2-3 days per week at 30-45 minutes interval training. I will post a video this week of an example of both styles.

2.) Eliminate all excess sugar. Condiments, that bite of your child’s or significant other’s ice-cream and the obvious late night runs to Dunkin’ Doughnuts have to go.

3.) Decrease salt intake. Aside from skipping the added salt on your meals, glance at the packaging in your foods. If it is over 400 mg, toss it this week.

4.) Increase water intake. Fluids help push salt, toxins and fat through your body. Gulping down will also help reduce belly bloat. The Institute of Medicine advises men to drink 3.7 liters per day and women to drink 2.7 liters per day, on average. Increasing water intake beyond this medium marker will only add to the weight-loss benefits.

5.) NOTE: Ensure you are still getting enough fiber and minerals from vegetables not listed if following this step. Although most of the following listed foods are great to eat normally, according to the Mayo Clinic, they will cause excess bloat. When you want to indulge a little extra during the holidays, it is best to begin with a smooth palate. Try avoiding these gas-producing foods for just this week:

  • Baked beans
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carbonated drinks
  • Cauliflower
  • Chewing gum
  • Fruits such as apples, peaches and pears
  • Hard candy
  • Lettuce

Day of the Festivities:

1.) Wake up refreshed for a morning workout. I would advise calm-inducing exercise such as yoga, Pilates or dance. Re-focusing your brain by calming your breath and energizing your body in a new way will help you walk into the party with a clear mind and a healthy spirit and allow you to follow my next steps below.

1.) Create your favorite tasty, yet healthy main or side dish and bring it with you to share. You will have at least one food combo of which you can definitely consume a full portion.

2.) On your plate, sample-size (equivalent to one or two bites) each item you are yearning to try. If you want your favorite beverages, choose one, or like a wine tasting, sample each. You will probably add your fun sizes up to one dessert, one side dish and one beverage. Now, you can eat all the food and drinks you want in small enough portions so you don’t find yourself stuffed and defeated.

3.) Enjoy the time with family and friends. Drink plenty of water throughout the day and evening, and ensure you eat every 2-3 hours while you are at the party. For your next meal, choose healthier entrees and side dishes so you can leave satisfied that you ate what you wanted (in moderation) and stuck to your plan.

MelanieAvalon.com

Paleo and Intermittent Fasting For Health And Weight Loss

Christy Siebert Wellness

Your Fit Life Begins Now

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The Joyful Celibate

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

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