Tag Archives: Physique

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 Friday: New Year Abs

2 Jan

With a brand new year, is it time to switch up your usual abdominal exercises, beat a frustrating plateau, or kick up your training a notch (or two) to really see the definition and leanness in your abs you crave? Then, try these 4 ab moves before the weekend is out to jump start your mid-section progress.

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Click HERE for New Year Ab Video

Note: Perform 2-3 sets of the following exercises for New Year worthy abs!

New Year Ab Move #1: Bent to Straight Legged Pull-Ins (10 reps)

New Year Ab Move #2: Around the Worlds (10 reps)

New Year Ab Move #3: Plank Hold with Abduction to Extension (10 reps)

New Year Ab Move #4: Scissors Front (10 reps) to Cross-Over Scissors (20 reps)

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 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.

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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…”

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