Tag Archives: how-to

April Challenge: One Goal This Month

22 Mar

A tough goal is never easy, but always worth it.

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Sweat poured down my cheeks as my leg muscles burned and I could only ingest sips of air. No, I wasn’t dying nor was I lost in some desert. And yes, this is self-imposed. I was in the middle of a spinning class today…and I felt great afterward! I realized after class that I had been avoiding my max effort for a long time unless sporadically in a race or competition. I never back down to challenges and I always try to work to my best effort in workouts (or so I thought), but I realized my max effort was steps ahead of me. I would stop short of my “All out” because of the discomfort and frankly, I didn’t feel the need to torture myself.

Unfortunately, I will begin to plateau in my progress by staying on the edge of my comfort zone and if I ever want to do another race or competition or continue to perform at my best, I need to keep pushing myself to my highest level (only sometimes – no need for burn out!).

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So I decided to create a group April challenge for all of us. Let’s tackle one challenge this month that has been out of reach for you, either because you just don’t like the idea of attempting it, you have found outside excuses as to why you cannot go after it, or you just haven’t had the motivation until now. I would love to pick another goal of mine that I am looking forward to but I’ve decided to pick a goal that is tougher for me: diving into two to three times per week of high intensity work (at a group training class like OTF, a spin class, outdoor run, or whatever I feel like that week).

Write below or share on my Instagram wall @ChristySiebert your one goal you want to tackle this month. It could be kicking a nagging habit, finding time to take a few quiet breaths, entering a race or competition, eating more protein, whatever you want to accomplish! I also want you to write your goal on a post-it, in a journal, on a notepad, etc. for your daily visual. I’ll be there with you this month and let’s have this one goal dominated by April 30th!

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 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

 

 

 

 

 

 

 

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.

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Paleo and Intermittent Fasting For Health And Weight Loss

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