Fitness Videos

Increase The Intensity Of Your Lower Body Workout With A Bosu Ball Squat

The squat is the foundation exercise of any lower body workout. It’s amazing and simple, which is one of the many reasons why just about every personal trainer I know has their client perform them at some point in time throughout their client’s fitness journey. In case you are unfamiliar with what is worked from a basic squat, the muscles used for this exercise are your legs and hips. Moreover, the gluteal muscles, transverse abdominis, adductors and soleus muscles in your abdomen are also working hard to keep your body in balance during the movement of squatting.

All of these are reasons to add some form of a squat to your lower body routine if it isn’t already a part of your weekly workouts.

And today I wanted to share with you one variation on a traditional squat (in December of 2017 I did a video/blog on how to perform a basic squat. Click here to learn more about it.). Today’s exercise is called a Bosu Ball Squat, and it really kicks a traditional squat up a couple of notches.

IMG_20180115_145015757.jpg

The reason a bosu ball is so great for squatting is that it creates an uneven surface for you to workout on. This results in you using your smaller stabilizer muscles to stablize and balance the body, making them stronger and giving you the added benefit of being more balanced and increasing your flexibility. Additionally, because your muscles (both large muscles, like the hamstrings, and smaller stabilizer muscles) are working harder to keep you on the ball while performing a squat this increase in exercise intensity gives you more bang for your buck in terms of working your lower body and core.

How To Perform a Bosu Ball Squat:

  1. Take a Bosu Ball and turn it over so the flat solid surface is facing the ceiling and the curved ball portion is in contact with the floor.
  2. Get on the Bosu Ball and into a normal squat stance.
    • Pro Tip: To get on the ball, try stepping on the edge of the flat surface with one foot so the flat surface of the Bosu Ball is at an angle to the floor. Then place the other foot on the other edge (the one in the air). This will bring you into a wide stance on the ball and you can move your feet in a heel-to-toe motion until they are at a good distance for your body.
  3. Perform a squat like normal. You may have to move slower at first until your body gets used to squatting on the uneven surface.
  4. Aim for 20 reps and 3 sets as a part of your lower body routine.

Bosu Ball Squats are amazing for those of us with Atrial Fibrillation as the exercise itself will not spike our heart rate, but it will still give us a really good workout.

IMG_20180115_144929123.jpg

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Advertisements
Fitness Videos · My Life

The Truth About Getting Six Pack Abs

Scenario A:

A client signs up for my services and tells me that they ONLY want to do core workouts because they only care about getting great abs.

abs-2744292__340

Scenario B:

A client signs up for my services to ask how to get to a point where they can perform 800 sit ups a day, every day. When I ask what on earth for, they reply that they read online that this is the only way to get a six pack.

weight-loss-1207555__340.jpg

Let me just take a moment to face palm and collect my thoughts….

boy-666803_960_720.jpg

Okay, I’m back.

If anyone tells you that you can only get a six pack of abs from exclusively performing core exercises, or from doing 800 sit ups each day, please do me a favor and slap them for me.

This is nothing more than lying and spreading misinformation.

Please, please, please! Do not listen to these people. The human body is an amazing system that is highly adaptable and resilient, yet there are some feats that are outside its capabilities.

Why, you ask? Because you already have a six pack! Honest. It is just buried under a layer of fat. Everyone has a sexy set of abdominal and oblique muscles. I just need to give you the tools to be able to see them.

Your core muscles are amazingly strong. They have to be. They are responsible for every bend, twist and breath you take. Yes, you heard right, your abdominal muscles assist you with breathing. These powerhouse muscles also help you with balance and stability. From walking down the street, to getting in and out of chairs.

abs1.jpg

However, as I mentioned earlier, these muscles are located under a nice layer of fat. And depending on your current body composition, that might be a little or a lot. People like me tend to store fat in our core (you’ve heard of us referred to as an “apple” body shape), so some people might have a harder time revealing those abs with proper diet and exercise.

But all is not lost. The only two things you need to do are eat a healthy diet and exercise your entire body.

I say this because we want to burn off all of that fat over your muscles to let their tone and definition shine through. And it is impossible to burn fat from just a single, targeted area. The body is pretty all or nothing on this. You either get slimmer overall, or not at all.

As I mentioned, every body composition is different, so your specific needs might differ, but science has shown that the abs are revealed at certain body fat percentages for both men and women. These ab-exposing percentages are between 15% – 20% for healthy adult males and 20% – 25% for healthy adult females.

3193001e6761dbf820e831301920670c.jpg

So how to we get to the body fat percentages that will reveal our abs? Well, we need to eat a healthy, balanced diet and exercise regularly. Both of which sound pretty darn easy.

For food you should try to consume 300-500 less calories a day than you burn. So if you burn 2,000 a day, then try reducing your calorie intake to between 1,500-1,700 calories a day. This calorie deficit will cause the body to burn off any excess fat you might have over time.Losing weight gradually causes less shock to your body, and will ease you into lifestyle changes that you are more likely to keep- so you can kiss those yo-yo diets goodbye.

Try to eat between 1 gram – 1.7 grams of protein per pound of body weight. This will fuel your muscles and body with enough protein to repair and grow muscles. Also, you can eat as much as you want of fresh vegetables. Some personal trainers might disagree with me on this, but I have yet to encounter a client who actually eats enough vegetables on a regular basis, so increasing your veggie intake is only going to give your body more micro-nutrients that it needs for growth and repair.

P1000524

Additionally, you should really try to reduce your intake of sweets, alcohol, processed or fast foods and sodas. This one is hard for most people, but it is a necessary sacrifice for those killer abs.

Lastly, you need to hit the gym. A bare minimum workout routine would be two weight lifting days and two cardio days. Your goal is to shed excess fat, but building extra muscle has the added benefit of burning more calories every day whether you are active or not (because muscles need a lot more calories to sustain themselves than fat), so if you have extra lean muscle mass then you are going to increase your metabolic rate and burn more calories.

belly-2354__340

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Fitness Videos

Sculpt Your Upper Body And Arms With A Lateral Raise to Shoulder Press Exercise!

The Lateral Raise to Shoulder Press is a compound exercise that will work the chest, arms, shoulders, and upper back muscles. It is a fabulous marriage of two complimentary exercises that can make a great addition to any upper body routine. This exercise is also great for people with Atrial Fibrillation, as it won’t cause your heart rate to spike when performing the movements.

What is a Lateral Raise?

A lateral raise is an exercise that we personal trainers call an isolation exercise because it only works one joint in the body, your shoulder joint. However, this one exercise engages many muscles. The muscles used to properly execute a lateral raise are the deltoids, the supraspinatus muscles and the trapezius muscles. These muscles all work in concert during this movement.

What is a Shoulder Press?

A shoulder press is another isolation exercise that works one joint in the body, your shoulder joint. However, this one exercise engages many muscles. The muscles used to properly execute a lateral raise are the deltoids, the pectoralis major, the triceps brachii, the supraspinatus, trapezius and serratus anterior, and the bicep muscles.

How to Perform this Exercise:

  1. Stand tall with a dumbbell in each hand and your arms hanging straight at your sides. Keep your feet hip to shoulder width apart.
  2. Slowly bring the weight out to your sides and above your head in one smooth, fluid arc. Your hands will naturally rotate to face one another at the top of the movement over your head.
  3. Once overhead, bring the weights down to your shoulder and perform a shoulder press by pushing the weights back up with your arms fully extended again.
  4. Now return the weights to the starting position keeping the arms straight and muscles engaged on the descent. Your palms will naturally rotate again so they are facing your thighs once your arms are back at your sides.
  5. Repeat this movement 15 times for 3 sets as a part of your push/pull workout.

sport-2726735_960_720

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

My Life

Finding Your Ikigai, Or True Purpose In Life

So I stumbled upon this Japanese concept called “Ikigai” (生き甲斐, pronounced ee-kee-gah-ee) the other day and have been thinking a lot about it lately.  This phrase means finding your true purpose and passion in life. It’s finding the thing that you get excited to go do each day, or it’s your happy reason to get out of bed in the morning. The great thing about this concept is that it is unique to all of us. We each have our own passions and feelings of purpose. And that diversity is what I think is so amazing.

Sometimes we meet those people who are living their passions, and they have such a zeal for life that is it awe inspiring. My husband is one of those people. He knew since he was a kid that he wanted to be an artist. And he was just stubborn enough to devote his every waking second to that dream. It took years and years of hard work, but eventually his stubbornness paid off and he landed his dream job making art every day.

potter-1139047_960_720.jpg

It’s so inspiring to me to hear stories like these, because it fills me with hope and optimism for the future. I mean, wouldn’t it be great if we could all find our Ikigai?

For some, finding their Ikigai isn’t obtaining a dream they’ve had since they were little. Sometimes people ask me about how I found my dream and how I obtained it. The road of life is different for everyone, but I thought I would try to write down a little bit about this search for anyone looking for their true passion or purpose in life.

NOIZGi9.jpg

To help find your own reason or purpose, many professionals suggest starting with these four questions to get you thinking about your true purpose or passion.

  • What do you love?
  • What are you good at?
  • What does the world need from you?
  • What can you get paid for?

address-book-2152426__340

In the book, “The Mindful Entrepreneur” author Michael E. Gerber actually covers this very topic. (Yes, I realize this is a business book, but it actually dives into self reflection and self discovery quite a bit.) In the book Michael asks the main character to reflect on what he would want his grandchildren to say about him at his funeral.

Now hang on, I know this sounds bizarre, but bear with me. Michael asks his character to think about what they would say beyond the “he was a great man” or “he was my favorite grandpa” stuff and really dig deep. Dig into what you would want people to say about your life, how you lived it, and what impact it had on others. Michael, and myself, are firm believers that passion and purpose come through helping others. Now, how you do that is uniquely you. You might bring joy to people through your amazing art, or you might help people by being a veterinarian and making people’s pets better. Your passion and purpose are all your own. But it might be a valuable exercise to try and visualize what others would say about you and your life years from now.

bed-3013209_960_720.jpg

Another friend of mine is a religious shepherd who helps guide people. Much of what they do revolves around helping people find inner peace. So I asked my friend this question to try and get a more spiritual viewpoint, and their main point of advice is to think about what gets you excited when you wake up in the morning. What is the first thing you think about? Or what brings that big, happy smile to your face? That is a great starting point to try and determine what your passion or purpose may be in life.

And don’t worry if you need to take some time to think about these things. This is a subject that only you can answer, so be sure to be kind to yourself as you set out on this journey of self discovery. And don’t worry if it takes some time. A family friend didn’t find her true purpose until she was 57 years old. It’s never too late to head down the road to a more fulfilling life.

I believe in you!

 

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Fitness Videos

Standing Oblique Crunches with a Dumbbell: An Atrial Fibrillation Approved Exercise

Hello and welcome everyone to another episode of Fey Fitness! In today’s video I will share with you how do to Standing Oblique Crunches with a Dumbbell. This exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate while performing this movement. Also, this exercise is easy enough for anyone and everyone to incorporate into their current fitness routine.

How to Perform a Standing Oblique Crunches with a Dumbbell:

  1. Stand tall with your feet hip width apart.
  2. Hold the dumbbell/kettlebell of your choice in one hand and let that hand hang loosely at your side. Place your other hand on your side so you can better feel the oblique muscles engaging.
  3. Engage your core and slowly bend over to the side holding the dumbbell. Bend sideways until you feel your oblique muscles come under tension.
  4. Hold this position for a count of two.
  5. Keep the core engaged while you slowly return to the starting position.
  6. Repeat this motion 15 times, then switch sides.
  7. Perform 3 sets of this exercise for 15 reps per side.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

My Life

Christmas Goodies: What I Got For Christmas 2017

Hello and welcome everyone to another Fey Fitness blog entry. I hope all of you had a wonderful holiday weekend, even if you do not celebrate Christmas in your home or country. My house has never been big on the gift giving side of Christmas, but I did get a few wonderful items this year that I thought I would share with all of you.

Box, Card, Celebrate, Celebration

Now, I should preface this with the fact that I prefer useful gifts over ones that are expensive or highly decorative. For me, being able to make good use out of something far outweighs how elegant it is.

Cinnamon Stars, Cinnamon Sticks

So without further ado, here is a slideshow of what I received this year from my husband:

This slideshow requires JavaScript.

We also had some neighbors drop by and bring us handmade treats!

IMG_20171225_153940599
A gift from our neighbors.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Fitness Videos

Grow That Booty With A Bodyweight Squat!

Ah, the bodyweight squat. It’s a definite fundamental exercise in any fitness enthusiast’s repertoire. Once you have the basics down there are a whole host of variations you can use to keep the exercise relevant and interesting.

With this in mind, today I thought I would share with you how to safely and correctly perform this exercise so you can use this as a building block in your lower body workout routine.

How to Perform a Bodyweight Squat:

  1. Stand tall with your feet hip or shoulder width apart.
  2. Place your hands behind your head, out to your sides, straight in front of you, or lace your fingers together and keep them in front of your chest- we really just want to keep them out of our way for this exercise.
  3. Tighten your knees, hips and legs while slowly lowering yourself down and back like you are going to sit down in a chair. Stop when your thighs are parallel to the floor.
    1. Note: Your booty will be pretty far back behind you, and that’s perfectly alright. Your knees should be relatively straight over your feet/ankles, and NEVER farther forward than your toes.
  4. Hold this position for 1-2 seconds, then slowly return to the starting position. Make sure your knees stay over your ankles and do not shift forward over your toes, or angle inward toward each other. Try to keep the shins straight.
  5. Repeat this movement for 15-20 reps and 3 sets as a part of your lower body workout.

This exercise is great for a beginner, or someone with Atrial Fibrillation. The movement is slow enough to not spike the heart rate too much, and it still gives your quadriceps a nice workout.

Sport, Sports, The Squat, Squats

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo