Cooking Shows · My Life

Airplane Snacks and Tips: Healthy Eating Edition

Hello and welcome everyone!

Please pardon that this video is posted a day early, with Christmas on Sunday I thought it might be better to upload the episode early rather than try and do it tomorrow.

Also, today’s “cooking” video is going to be a little different. Instead of making a delicious meal for you all, I thought I would share a couple of airplane friendly snacking tips for those of us who are taking trips to see family or friends this holiday season.

Please like and subscribe to this webpage, and stay tuned for a cooking video next Sunday when I will be back in town. And if you’d like to follow me around Japan, head on over to my Instagram page at @fey_fitness to see what I’ll be up to. Or, you can watch my YouTube vidoes on my channel at Fey Fitness.

Additionally, let me know down below what foods you like to bring with you when you travel!


P.S. I’ve also included some pictures of other foods that would be good for snacking but didn’t make appearances in this video.

Fitness Videos

Sets? Reps? What do they mean?

If you are new to a fitness or exercise routine, you may have heard these words quite a bit and wondered, “what do those terms mean in terms of my workout?” With that in mind, I thought I would give a quick explanation of what the difference is between these two fitness terms.

The first term you will hear a lot is “rep” or repetition. A rep is how many times you repeat a specific exercise movement at one time before switching to another exercise.

For example, in my Office Workouts 101: Leg Day video, I did a set of 15 squat reps before moving on to wall sits or lunges. So for you this might look like 15 squats, or 1 minute of wall sits, or even 15 lunges. Each completed movement (or unit of time for wall sits) counts as a single rep.

Additionally, a set is how many times you perform a rep during your entire workout session.

For example, in that same Office Workouts 101: Leg Day video, I recommended doing 3-5 reps of each set. So what that would mean for you is that you would follow this format:

  • Set 1: 15 squat reps, then 1 minute of wall sits, followed by 15 lunge reps
  • Set 2: 15 squat reps, then 1 minute of wall sits, followed by 15 lunge reps
  • Set 3: 15 squat reps, then 1 minute of wall sits, followed by 15 lunge reps

Do you see how we repeated each complete repetition of exercises for a total of three sets?

Here is a copy of that video so you can see what I mean.


If you have any questions please leave them down below and I will answer them as best I can.

And please like and follow this blog for more great content!



Fitness Videos

Office Workouts 101: Abs Day

Hello and welcome everyone!

For today’s fitness video we will be focusing on our abdominal muscles to help keep our core healthy and strong. While this video is a continuation of my office workout series, feel free to do these at home if you would feel more comfortable.

As always, please like and follow my blog to stay up to date on more content!

Have a wonderful day.



My Life

My love-hate relationship with food diaries

I can’t decide if I am in love with the idea of keeping a food diary, or absolutely disgusted by the idea of writing down everything I eat.

On the one hand, I find it logical to accurately document what I consume in a day. I mean, what better way to see how balanced my diet is than to keep record of it? The diary then becomes a snapshot of your body’s current state of health- I mean, you are what you eat, right?

Additionally, this can be a great way to identify food allergies, or fine tune a fitness/dietary lifestyle to best meet your exercise or health goals. Further, I also find that I tend to make better food choices when I’m confronted with the idea of writing it down for myself (or god forbid, others) to see.

However, on the flip side I’ve found the entire process of documenting my meals tedious and time consuming. Though, it might just be how I am executing this endeavor.

For example, if in a day I eat two eggs, an apple, one salad, and salmon sushi, I don’t just write down those items in the diary. I also take the time to research how many calories, grams of protein, carbs, fat, or fiber were in each of those foods- and there is where the problem lies.

Sure, it’s easy to jot down eggs, apple, etc. But to plug in the nutrient information that correlates to each of those items always seems to take me forever, and I find myself losing interest in the diary after just a few days.

Do you keep a food diary? What have your results been?

I’d love to hear what you think on the subject (as well as what your technique is to keep motivated with it). Give this article a like and comment down below so we can get this conversation started!



Cooking Shows

Crockpot Mashed Cauliflower

Hello and welcome everyone!

Today I made a simple recipe for mashed cauliflower. Using cauliflower is a great way to incorporate this yummy vegetable into your diet, especially if you are doing any type of carb cycling or trying to limit your carb intake.

For this recipe you will need:

  • 1 head of chopped cauliflower
  • 4-6 cloves of chopped garlic
  • 1 cup of broth (you can use beef, chicken, or veggie)
  • 3-4 cups of water
  • Herbs of your choice

Place all of the ingredients into the crockpot and cook on high for 3-4 hours, or on low for 6-7 hours.

Once it is done cooking, drain out the liquid (you can use this as a base for soups or other sauces if you’ve like) and smash the cauliflower and garlic into a consistency similar to mashed potatoes.

And you’re done!

Please like and comment on this post.



Fitness Videos

Why Saturdays are my favorite day of the week.

My favorite day of the week is Saturday- specifically Saturday mornings. It’s on these early morning days that I get to go to my kickboxing class and learn new ways to keep myself healthy and strong.

As you may know from reading my About Me section, or from a previous post I’ve written on the subject, I have a heart condition known as Afib. So working out isn’t easy when your heart randomly forgets how to operate. But fitness has always been a part of my life, and it was important to me to find new ways to be fit now that I have this medical condition.

Though it took some time, I finally found a martial arts facility who was willing to train me despite the liability of my health issue. Plus, who would continue to train me knowing that I would always be the student who came in dead last at every activity. It’s not from lack of effort, but my poor heart just can’t keep up with all of the amazing people I workout with.

However, ever since my first day in class, my Sifu has been amazing at helping teach me techniques that even I can do. Now, this isn’t to say that there aren’t days when my heart gets the better of me, in fact, just this morning I had to sit out for a bit when my heart started acting up. But I love the challenge. I love pushing myself to my limit each class in the hopes of being able to go just a little but farther the next time.

And that’s what I hope to do with this blog, to help people like myself who want to take charge of their health and well being so they can feel empowered like I do after a good class. While I know I’m not as experienced or skilled as my Sifu, I still hope you will walk with me down this path and learn with me.


And remember, after a good workout session it is important to replenish your body with healthy food that it can use as fuel. I tend to gravitate to this pea protein shake that’s vegan and tastes good. But feel free to eat a salad with some chicken, have a whey protein shake, some nuts, or whatever suits your dietary needs.


Thanks again for stopping by. Please give me a follow and a like to get updates on this page.



Fitness Videos

New Fitness Series: Office Workout 101

Hello and welcome everyone!

Today I am going to share with you my new series on YouTube called Office Workouts 101. This series is going to showcase a new set of exercises that people with various health concerns can do in the comfort for their own office (or home).

So let’s get started! My first video is all about basic leg day exercises that people of any health or fitness level can perform to easily transition into a more active lifestyle.

Check back later for part two where I cover easy upper body exercises using your office chair!

To watch the video on YouTube, please click here.