Tag Archives: npc

Your Path Leads To A Better Path

6 Oct

Ever look at your day and say, “Well, that didn’t go as planned!” We have all been there, especially with the advent of social media, allowing instant comparisons of our lives and where we should be. It is easy to feel less-then like you drove into a ditch or, elitist and condescending if you dug your heels in early, riding smoothly on the “right path.”

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My life has been one of very exciting ups and terrible lows and it has truly made me who I am in all my glory (take that for what it is haha). But I am proud to say, my resilience is at its peak and it will not waver. However, I do sometimes compare my life at this point in my thirties and feel like I’m not alone in being affected by the “less than/more than” culture in which we live.

I grew up in a small, quiet town in Cleveland, Ohio with parents who are still married along with a younger brother and younger sister. We had good times and not so good times but overall, I know everyone does the best they can with what they have. I was inherently a perfectionist, wanting to have the best grades, appear the skinniest and be the best. Unfortunately, this came at a cost. I fell to the despair of eating disorders, anxiety and depression.

Pictured: A couple years before my issues arose.

Christy 11 with dog

On the outside, I held it together, being “normal” with boyfriends, friends, getting straight A’s in middle school, high school and college, competing as a dancer and cheerleader, being involved in extracurricular sports, placing in writing competitions, and more. More so, I became a certified fitness instructor my freshman year of college. I wanted to be an entertainment reporter so I was accepted into a top two journalism school in the country. I also had fun. Lots of it. But I also would have horrible relapses with my eating disorders starting at 13 years old and with bouts of depression and anxiety. I just couldn’t have a seamless year without dealing with these problems. But my resolve to follow my dreams, pray for my health, and not let my much hidden, personal issues take hold became much stronger.

A few particular moments in my life solidified my ability to get back on track and it always came back to having a goal. I remember having “weigh-ins” at home and being faced with the constant threat of having to go to a psychologist. I prayed for my health every night and began to eat normally, albeit for a short time. I remember reading my mom’s Prevention and Shape magazines and was fascinated by all the exercises to build lean muscle and gain strength. I recall the day my mom said I could only join the basketball team if I was 100 lbs. I was 15 years old, fearing I could not gain that much weight. But I had a goal. It was all I needed. I started to eat and workout to build muscle and gain the weight I needed. I tried out and made the team.

Pictured: A beautiful sunrise driving in Southern California. A place I have wanted to live my whole life and a huge goal of mine.

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In college, I discovered yoga but it wasn’t until I few years out when I was living back in Cleveland, that the feeling clicked and the breath, movement and community of people around me helped me better accept what is but more importantly, envision what could be. Yoga became my go-to when I was in distress or felt weighed-down by the world.

Pictured: Photoshoot|Weston Carls.

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Another goal that helped shape my resolve to get healthier was deciding to move to California in 2012. That year, I faced “real-world” problems aside from my personal and family issues. I partially lived in my car at one point and also crashed on friend’s couches while I tried to secure extra work to afford the rent and my bills at the same time, I also had to learn how to date again after going through a painful break-up with a long-time ex who moved out to LA with me. On the flip-side, I achieved my goals: I secured commercials, infomercials, fitness videos, print work, and guest spots on tv shows while continuing to focus on my wellness and fitness ventures.

Pictured: An exciting booking – My casting for P90x videos with Tony Horton.

P90 candid pic!

A third goal I’ll share is competing in NPC Bikini. Ironically, the structure of eating a certain way and working out helped me feel more confident in myself and gain control over what I had in the past had no control over – my eating habits. I felt strong, powerful, beautiful and happy. I had a goal to compete on stage and look like fitness models that I had seen in magazines and although, the prep was very tough (especially for me with all my past insecurities), I had learned how to push them aside for this goal! I achieved 4th place.

 

Years later looking back, I feel like all my goals saved me along with my amazing friends, family and my faith. I still work hard everyday to keep balance in my life. What is second nature to some people is something I need to consciously acknowledge. I don’t always feel great as I haven’t used medication nor seen a counselor in years (but I highly recommend for anyone who is currently dealing with these or any similar issues!). I do feel great most of the time and I’m always grateful. ***I’ll share in a future post my tips to help achieve balance!***

I think if I were living the “normal” life, I would be married, with children, living in a home in the suburbs. And I do want to get married, possibly have children (dog mom for now haha) and have a nice home. But even though that path is not in the cards for me right now, I have faith, goals, incredible people in my life, freedom to date, explore, take adventures… And the freedom that we all have: to change or accept where we are at and where we are going.

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I believe the fanciest roads are the ones you unapologetically take on your own, whether or not, they have been easy, tough or somewhere in between. Your path will always lead you to a better path. So lets get moving and enjoy it along the way 🙂

Christy

 

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 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!

 

 

 

 

Myofascial Release – When Stretching isn’t Enough

15 Aug

All that hard work in the gym and stretching is not enough? Then, myofascial release may be the answer your muscles have been waiting for.

Myofascial release techniques provide a sustained pressure along the connective tissue, which provides a gentle release of the muscle fibers and fascia.

How to do it: You may hold gentle pressure on a certain area for at least 10 seconds or roll along the area until you feel the pain or pressure lessen. Think of these techniques similar to self-massage.

Stretching and myofascial release are both important tools to lessen pain, increase joint mobility and improve the lengthening of connective tissue. An example is utilizing myofascial release for tight calves. Myofascial release using a tennis ball or foam roller along the calf muscles (gastrocnemius and soleus) will help to lessen the tightness you may feel, improve your stride on the treadmill and allow you to sit more into your heels during squats.

Below are some examples of exercises and the muscles most needing this type of work. Try these out 3-4 times per week post-exercise in addition to your usual stretching routine:

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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 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 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

 

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