Tag Archives: Exercise

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

img_1022

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!

 

 

 

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 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.

image

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 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!

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 🙂 ), 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.

image

image

I looked up the definition of stability. Merriam-Webster says it means “to have 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  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

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"

%d bloggers like this: