Tag Archives: diet

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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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

 

 

 

 

Low Carb Dinner Swap

11 Aug

I love carbs. I also know how important they are for energy and full, defined muscles. However, sometimes tossing our grain go-tos for higher fat options will help us regulate our blood sugar levels, increase our satiety and overall, change our body composition.

Below is a quick and delicious low-carb friendly meal:

Avocado Cheeseburger with Sweetened Cucumbers

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Ingredients:

  • 4 ounces 90% lean beef patty
  • 1 slice organic Havarti cheese
  • 1 ounce fresh avocado
  • 1 cup sliced cucumbers
  • 1 tbsp avocado oil mayo
  • 1 packet Stevia (for cucumber)

Macronutrients:

  • 471 calories
  • 5 grams carbohydrates
  • 30 grams fat
  • 36 grams protein
  • 3 grams fiber
  • 2 grams sugar

 

 

 

Cookie Batter Healthy Breakfast!

23 Jul

Think delicious cookie dough and a healthy, balanced breakfast don’t mix? Try my quick and easy recipe below for a breakfast or snack to curb your sweet tooth AND your pant size!

         COOKIE DOUGH BATTER BREAKFAST

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MACRO BREAKDOWN: 

▪️ Calories – 280 kcal

▪️ Carbohydrates – 47 g

▪️ Fat – 1.5 g

▪️ Protein – 24 g

▪️ Sodium – 461 mg

▪️ Sugar – 17 g

▪️ Fiber – 3 g

RECIPE:

▪️ 1/4 cup Maple Grove Farms gluten-free waffle and pancake mix

▪️ 1 scoop Cookies & Cream Quest Nutrition 100% whey protein powder

▪️ 1 tbsp 100% organic maple syrup

DIRECTIONS:

▪️ Mix pancake mix and protein powder with water until thick consistency

▪️ Heat in microwave 45 sec- 1:30 until warm but remaining fluffy and creamy texture

▪️ Top with maple syrup and stir

*Enjoy your healthy cookie dough breakfast or snack!*

For more healthy and motivating tips and ideas, check out past issues of this blog & follow me on INSTAGRAM: @christysiebert

Want to achieve even better health and fitness results??

E-mail me for a FREE 30-minute nutrition and fitness consultation (via Skype, FaceTime, Phone-call or Imessage chat) in which we discuss your goals and develop a game plan for YOUR success.

*Email: ChristySiebert@gmail.com

 

 

 

 

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…”

Paleo and Vegetarian- Friendly Meal!

29 May

Paleo and vegetarians alike can rejoice at this delicious and healthy meal at any time of day. It’s definitely a unique combination but it provides a healthy low-fat dose of protein, low-glycemic carbohydrates and fibrous veggies. I tried this for dinner!

Egg and Sweet Potato Scramble with a Lemon-Basil Viniagrette Salad:

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Ingredients (Portion sizes may vary)

1. 2 cage-free large eggs

2. 1/2 cup mashed sweet potato

3. 1 cup mixed kale, spinach and chard greens

4. Ground cinnamon

5. Pumpkin spice

6. 1 packet Stevia

7. 1 tsp Lemon-Basil Viniagrette or oil dressing of choice

Directions:

1. Pre-heat an oiled pan on medium heat. Add eggs.

2. When one side of eggs are cooked, place mashed sweet potatoes in center and add dashes of cinnamon, pumpkin spice and 1 packet of stevia.

3. Fold eggs over like a wrap. Flip omelette to cook other side.

3. When omelette is slightly brown, remove from pan and onto plate.

4. Place greens on plate and top with drizzle of dressing.

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

 

MelanieAvalon.com

Paleo and Intermittent Fasting For Health And Weight Loss

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