Fitness Videos

Beginners Kickboxing Workout Basics for Cardio: Movement Part 1

Hello and welcome everyone!

Today is another edition in my exercise cardio video series titled “Beginners Kickboxing Workout Basics” for people who would like to learn how to kickbox from the comfort of their own home. In this video we will transition from upper body moves to our legs and feet. Today’s tutorial will be part one of proper foot work to be successful in the kicks that will come next.

This series is perfect for people with heart conditions (or other medical concerns), and please feel free to ask me questions on how these moves can be adapted to better suit your individual needs.


As always, please like and subscribe to stay current on all of my new content. And be sure to check me out on Instagram @fey_fitness or on YouTube at Fey Fitness .

Cheers,
Fey

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My Life

My Meeting With A Personal Trainer

This weekend I was lucky enough to meet with a personal trainer and pick his brain about general fitness goals (ones that I could share with you all), and about my personal fitness needs (because I’m always curious how to be healthier).

We started out with the basics, going over what a causes our metabolism to increase- which is having healthy muscle. So the simple principle is, if you increase the amount of muscle on your body, then you will also increase your metabolism. That is because your muscles need a lot more fuel (calories) in order to maintain themselves. So even if you are like me and have a desk job where you sit all day, by increasing your muscle mass you can literally be burning calories whilst sitting and doing nothing!

Neat huh?

He then included some math to help illustrate his point for us (see the slideshow below). The main thing to remember is that one pound of muscle burns 50 calories a day. That doesn’t seem like very much until you think that 10 pounds of muscle burns a whooping 500 calories a day!

Now we’re talking!

Since we’re all fired up about gaining muscle mass, now let’s talk about how to do that. His first warnings were to NOT do “Spot Reducing” or “Circuit Training” exercises. Why? Because most workout plans that follow those two methods don’t allow enough time between workouts for the muscle to properly heal.

Muscle health and regeneration is a hot topic among fitness gurus, but all you need to remember is that each muscle group needs three (3) days to repair itself. So for example, if you work your chest, shoulders, and triceps on Monday- do NOT work those muscle groups again for three whole days.

This is where a workout journal comes in handy (see the slideshow below). This way you can track which muscle groups you worked on that day, what weight was used, how many reps and sets you did, and so on.

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Next we switched gears and spoke about my personal fitness needs since I have a heart defect. We filled out a “Body Composition Worksheet” (see last slide in the series), and went over where I am verses where I want to be.

To keep things simple, and not bore you, I need to lose 18 pounds of fat. Whoa, let’s take a moment to let that sink in. Dang!

But I only need to gain 10 pounds of muscle. So that’s not so scary, right?

In order to do this I am going to do two things:

  1. Start keeping a workout journal to track my progress
  2. Start up a food diary again (to learn about why this is going to be a pain for me click here)

These two things will help me keep track of my progress and let me know what weak areas I’m experiencing.

That’s all for now. Please let me know if you’d like for me to write individual articles going into greater detail about each of the topics touched on in this article.

And as always, please like and follow this blog for fresh new content. Or find me on Instagram @feyfitness or on YouTube at Fey Fitness.

Cheers,

Fey

Cooking Shows

Cooking Basics 101: Pan Fried Chicken

Hello and welcome everyone!

Today in our Cooking Basics 101 series we are learning how to cook chicken in a pan on the stove top. If you’ve always struggled with this please continue watching for tips and tricks!


And as always, please like and subscribe to stay up to date on great content, and follow me on Instagram @fey_fitness or on YouTube at Fey Fitness!

Cheers,
Fey

My Life

Is Sleep Really All That Important?

I’m sure you’ve heard it from at least one source in your life- that adults need between 7 to 8 hours of sleep each night. But is sleep really all that important?

Unfortunately, it really is. When we go to sleep each night our bodies don’t get to relax with us. Your body is hard at work repairing internal systems and regenerating any wear and tear from daily activities. Organs like the liver or adrenal glands get a chance to repair themselves during the night, and muscles use this time to heal.

Some of us, like those of us with Afib, require a lot more sleep. For example, I need between 10-12 hours a night for my body to repair itself.

So let’s add getting enough sleep to our list of New Year’s Resolutions!

As always, please like and follow this page to stay up to date on fresh content. And follow me on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

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My Life

So why a fitness AND cooking blog?

I’ve had a few friends ask me this since starting my blog, and I thought it might be a good idea to address this question with the rest of you as well.

There’s a reason why I’m dividing this blog into a fitness and healthy eating site. I want this to be a “one stop shop” for all of your healthy living needs! And unfortunately, we need both of these elements to lead a healthy, balanced life.

Have you ever heard the phrase, “Fitness starts in the kitchen?”

Well it’s true. Unfortunately. You can go to the gym 7 days a week for months on end, but if you don’t clean up your diet you won’t see the optimal benefits of all that heard work that you are putting in. Plus, you would be putting one heck of a strain on your body by working out so much without giving your body the fuel it needs to repair itself, build muscle, or keep your energy levels up.

So that’s why I’m tackling these two important topics at once. Let’s learn how to fuel your system with the good foods that it needs to be healthy, that way all your hard work in the gym pays off big time!

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Thanks for reading! As always, please like and follow this site to stay up to date on fresh content. And check me out on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

Fitness Videos

Beginners Kickboxing Workout Basics for Cardio: 5 & 6 Upper Cuts

Hello and welcome everyone!

Today is another edition in my exercise cardio video series titled “Beginners Kickboxing Workout Basics” for people who would like to learn how to kickbox from the comfort of their own home. In this video we cover the number five and six punches in kickboxing: the left and right upper cuts.

This series is perfect for people with heart conditions (or other medical concerns), and please feel free to ask me questions on how these moves can be adapted to better suit your individual needs.


As always, please like and subscribe to stay current on all of my new content. And be sure to check me out on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,
Fey

Cooking Shows

Crock pot Meals: Chicken and Vegetables (Organic)

Hello and welcome everyone!

In today’s video I’ll show you how to make this delicious chicken leg and mixed vegetable recipe. If you’d like to make this yourself, please see below for the ingredients you will need.

Ingredients:

  • 1 cup chopped carrots (I used organic)
  • 1/2 cup chopped broccoli (I used organic)
  • 1/2 sliced yellow onion (I used organic)
  • 1/4 cup water
  • 4-6 organic chicken legs
  • 1/2 cup of sauce of your choice

Directions:

  1. Place carrots and broccoli in the crock pot.
  2. Add the chicken
  3. Top with onion slices
  4. Add the water, sauce, salt and pepper.
  5. Cover and turn crock pot on high.
  6. Wait 6-8 hours.
  7. Serve and Enjoy!

As always, please like and subscribe for more fresh content, and follow me on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

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