Tag Archives: Exercise

My Austin Fit Magazine Article: “Top 5 Ways to Recover from Your Workouts Faster”

9 Feb

I’m so excited to have been published in Austin Fit Magazine, sharing my top 5 ways to recover faster from your workouts. Please check out the article below and let me know if you have any workout recovery questions!

http://www.austinfitmagazine.com/March-2017/The-Top-5-Ways-to-Recover-from-Your-Workouts-Faster/

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!

 

 

 

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.

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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 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!

MelanieAvalon.com

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