Fitness Videos

Tone That Core With Crunches!

Hello and welcome everyone to another Fey Fitness video! In this tutorial I will show you the proper technique for performing a crunch.

Our abs are so important to keeping a healthy core. So to continue on with our abdominal muscle theme, let’s learn how to do a crunch with good form.

  1. Put on some comfortable workout clothing that will allow for core movement and lay down on your back. Place your feet flat on the ground so your knees are bent and you are comfortable in this position.
    1. Tip: If you would like to increase the intensity of this workout, put your feet in the air with your knees bent at a 90 degree angle. This will mean that your calves are parallel to the floor.
  2. Next, place your hands lightly on either side of your head, or keep them straight alongside your body.
    1. Tip: Try not to intertwine your fingers behind your head and pull. This can cause injuries to your neck or head
  3. Now you want to engage your abdominal muscles and press the small of your back into the floor beneath you so your spine is flat against the ground.
  4. Slowly roll your upper body forward and off the ground. Be sure to keep your abs tight and your lower back flat as you raise your chest and shoulders off the ground. This exercise does not require that you come all the way into a sitting position. In fact, you should be off the floor only about four inches, just enough for your shoulder blades to come up off the floor.
    1. Tip: Don’t use a “bouncing” motion by relaying on your body weight to get you into the upwards or downwards motion. Keep a nice slow pace so your core is engaged the entire time.
    2. Tip: Don’t come too far off the ground when you crunch. An exaggerated high crunch takes the tension off of your abdominis muscles and puts the intensity onto the hip flexors instead.
  5. On the way down, keep your abs engaged and slowly come down into a starting position.
    1. Tip: The way down is the second half of your crunch, so don’t cheat yourself by relaxing too soon.
  6. Repeat for 20 Reps for 2-3 sets.

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

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

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

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

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Cooking Shows

Grocery Haul for the Week of September 17th, 2017

Hello and welcome everyone to another grocery haul video!

I was pretty darn hungry when I got out of the gym today, so I dropped by the store and picked up some yummy things to make for dinner tonight. Upon filming this video I realized that most of the items I purchased are carb heavy foods, so I had a good chuckle while making this video for you. Luckily, I have plenty of vegetables in the fridge to mix with this odd assortment.

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

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

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

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

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My Life

Excerpt From My Book: Get Off That Couch!

Don’t turn into a couch potato by spending all your time sitting.

Most Americans spend a lot of time siting. We sit at work, in the car commuting, and again once we get home. While it may feel good in the moment, all that sitting around actually poses a high risk to both your heart and your body. Scientific studies are now beginning to show a link between the amount of time we spend sitting and a person’s risk of developing heart complications. A recent Scottish study found that adults who sat for more than four hours a day had a dramatic increase in their chances of coming down with some type of heart disease. Some studies are even pointing to a correlation between the amount of time a person sits and their life span!

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Science is also keen to point out that there are a myriad of other factors that can add to a person’s risk of developing cardiovascular diseases. Lifestyle choices such as poor diet, smoking, or excessive drinking can also influence heart health and lifespan. However, excessive sitting can lead to an increase in inflammation present in the body, disruptions in metabolism, fluctuations in blood sugar levels, and increases in body weight or body fat percentages.

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As a personal trainer, I tell my clients with desk jobs to get up once every 30-60 minutes and take a walk around the office. Go refill your water cup, get those papers off the photo copier, or go say hi to a coworker- whatever it takes to get you up and moving. I also greatly encourage my clients to get a standing desk. As I am writing this passage I am standing at my adjustable desk typing away so I can avoid sitting. Most office supply stores sell them, and if your office doesn’t have the space for one most manufacturers also make standing desk conversion kits so you can place the unit right on top of your normal desk with no losses in usable space or assembly required.

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As always, please like and subscribe to this account 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

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

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

Website: https://www.feyfitness.com

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

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Fitness Videos

Tone Those Obliques And Flatten That Tummy With A Russian Twist!

Hello and welcome to another edition of Fey Fitness!

As I’ve mentioned before, your abs need a variety of exercises in order to get them in tip top shape. This is simply due to the nature of the muscles’ size, location, and function. Luckily, we can hit these larger muscle groups, the abdominis and obliques, by performing a Russian Twist. Performing this exercise is also a great way to tone your back, which can sometimes be forgotten in fitness programs. The muscle that is helping to support you while in this position is called the erector spinae, and this muscle is located on both sides of your spine, so it’s very important to make sure it is being toned as well.

What Is A Russian Twist

The Russian Twist is a core exercise that rotates the spinal column while engaging the abs, obliques, and erector spinae muscles as a part of the movement needed to perform the exercise.

In order to successfully perform a Russian Twist just follow these five (5) steps:

  1. Wear some comfortable clothing that allows for twisting movement and sit down on the floor. Place your feet flat on the floor so your knees can be bent, but comfortable. Alternatively, if you would like to make this exercise more advanced then you can hold your calves in the air so the tibia is parallel to the floor.
  2. Lean back so that your upper and lower body creates a “V-shape” with your hips as the connecting portion of the “V”.
  3. If you are not using weights, place your clasped hands on the ground on your left and then twist your torso, and hands, to the right until your clasped hands touch the floor on the right side of your body. If you would like to increase the intensity of this exercise grab a medicine ball, dumbbell, or yoga ball and hold the arms parallel to the floor while twisting from left to right. This will also engage the shoulder deltoids and make for a more intense workout.
  4. Now move your body back to the other side following the same procedure as Step 3.
  5. Repeat these movements for 15 reps per set.

What Are The Variations To This Move?

Once you get the hang of the Russian twist with your feet flat on the floor and rotating your spine while your hands remain clasped, you are free to increase the intensity of the workout. You can do this in one of several ways. First, you can lift your feet off the ground and hold your calves parallel to the floor (as outlined above). Second, you can incorporate weights into the workout, which has the added benefit of working out your shoulders too. Third, you can increase the speed at which you perform the movements. Just be sure to keep your good form while making these modifications!

Remember, if you are using a weight during this exercise you need to have engaged control of the weight. Do not use a weight that is so heavy it impacts your form. This can lead to injury.

Other Muscles

Using a medicine ball, dumbbell, or yoga ball in this exercise is a great way to engage your shoulders while still working the core muscles we talked about earlier. The Muscles you are using when you hold a weight are called the deltoids. The deltoids are the shoulder muscles many weightlifters want to cultivate because it gives them that “sexy” defined upper body look.

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

Website: https://www.feyfitness.com

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

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Cooking Shows

Vegan Rice Pudding with Only Four (4) Ingredients

Hello and welcome everyone to another edition of Cooking with Fey!

Today I wanted to show you all how to add a healthy twist to one of my favorite comfort foods- rice pudding. This version is vegan friendly and uses only four ingredients, so it is ridiculously quick and easy to make.

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For this recipe you will need:

  • 1 & 1/2 cups of coconut milk
  • 1 & 1/2 cups of leftover cooked rice
  • 1 Tbsp. of cinnamon
  • 1 Tbsp. of honey (agave or maple syrup can be used instead)

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Some optional ingredients are:

  • 1 tsp. of vanilla
  • 1-2 star anise pods
  • 2-3 Tbsp. of coconut flakes

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To make this recipe:

  1. Place all ingredients in a pot and bring to a simmer.
  2. Simmer for 5-10 minutes.
  3. Cover and let sit for 5 minutes.
  4. Enjoy!

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This recipe is really that easy to make. Homemade rice pudding can be a great alternative to sweet treats such as Nutty Bars, ice cream, or candy. Depending on how you make it, rice pudding has less calories and fat than dairy-based sweet treats, and rice pudding contains around 4 grams of protein per 1/2 cup serving. Beat that Nutty Bars!

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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

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Fitness Videos

Donkey Kicks for a Sexy Butt and Thighs

Hello and welcome everyone to another episode of Fey Fitness! Today I will show you all how to do a common exercise for strengthening and shaping the butt and thigh area. This move is called a donkey kick, and is perfect for beginners to add to their lower body routine.

The glutes, hamstrings, and quadriceps are some of the largest muscle groups within the human body. Due to their size, it can take more effort and more of a time investment to tone and shape these areas. As always, a healthy diet is a key factor to contributing to a healthy and toned body. Performing regular cardio and lower body weight lifting exercises are also important to keep these muscle groups strong and healthy.

What is a Donkey Kick?

A donkey kick engages and works the muscles in your butt and thighs. The key to performing this exercises correctly is to keep your upper body (i.e. your core, shoulders and arms) as still as possible to support the movement of the lower body. Because of this, the donkey kick works your core, lower back in your lumbar region, thighs and butt. Each lift of your leg engages all three glute muscles — the gluteus maximus, gluteus medius and gluteus minimus. These muscles are being worked both in the leg you lift up behind you, and in the leg you are using to help support your body weight. Having a toned butt is perfect to achieve that rounded, firm appearance most people would like to see in the mirror.

How to Perform a Basic Donkey Kick.

Start off by wearing some comfortable workout clothing and getting out your yoga mat. Start off on your hands and knees, with your hands resting about shoulder width apart. Try to keep your knees directly below your hips.When you are ready to preform the move, engage your core and butt while lifting one leg up and behind you. Be sure to keep the leg bent at the knee and your foot flexed so that the bottom of your foot is facing the ceiling or sky. Continue lifting the leg until the thigh is parallel to the floor. When you are ready to lower the leg, keep the core and butt engaged and bring your leg back down to position you started at. Repeat with the other leg.

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.

Cheers,

Fey

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

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

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My Life

DIY Fairy Light Vase

Hello and welcome everyone to another Fey Fitness video. As you can see from the video title, today’s video is going to be a little different than our normal Sunday cooking film. My hubby and I were out today shopping for random things we needed for our home when I stumbled upon some fairy lights and a beautiful vase at our local Michael’s.

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Thus began a saga of finding items to fill the vase, and still match the fairy lights. It was a hilarious adventure, and we had so much fun I thought I would share the construction of this project with all of you.

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I do hope you enjoy this video and feel inspired to add whimsical elements like this to your own spaces. Making this for all of you just brought so much joy to my day!

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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.

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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

Website: https://www.feyfitness.com

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

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