Fitness Videos

Beginners Kickboxing Workout Basics for Cardio: Basic Roundhouse Kick

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 learn a basic roundhouse kick (also known as swinging kick or a power angle kick in some gyms).

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

Advertisements
Cooking Shows

Homemade Paleo Bone Broth in a Crock Pot

Hello and welcome everyone!

In today’s video I am going to teach you all how to make some delicious bone broth in a crock pot. This broth is perfect for stocks and soups, or you can drink it with dinner for your Paleo diet.
All you will need are:
2-3 chopped carrots
1 pound of pork bones
5 cups of water
a crock pot

To make this recipe, simply add all of the ingredients to the crock pot, and cook on high for 10 hours.

Please like and subscribe to stay up to date on all of my fresh content. Or, follow my on Instagram (@fey_fitness) or on YouTube at fey fitness.

Cheers,
Fey

My Life

What I’m Eating This Week: Feb 24th, 2017

Hello and welcome everyone.

As a part of my ongoing mission to help you all stay inspired to eat better, I thought I would post another grocery haul video for you all.

Please like and follow this blog for more fresh content, and leave me a comment down below telling me how you stay motivated to eat healthy!

And as always, please like and subscribe to stay up to date on all of my content! You can also find me on Instagram (@fey_fitness) or on YouTube at Fey Fitness.

Cheers,

Fey

Fitness Videos

Fitness and Aging, Where Do You Fit In?

This post is prompted by a conversation I had with my father recently. We were talking about my personal training certification program, and he was curious what it said about “old people.”

While his comment first took me by surprise, once I thought about it, the reality is that my dad is quickly falling into the category of “old person.” He stays pretty active, but he was curious if my personal training program mentioned anything about how older adults can maintain a healthy lifestyle. Lucky for him, my program does talk about this subject!

Here is an excerpt from my ISSA book about aging:

Dr. Herbert DeVries of USC has shown that men and women in their 70s and 80s can achieve levels of vigor associated with people 30 years younger. This means that assuming there are no underlying disorders, exercise can make an 85-year-old as strong as a 55-year-old person. Regular participation in physical activity can raise the fitness level of an active 64-year-old to that of an average, sedentary 30-year-old. Dr. Alex Lief of Harvard Medical School believes that exercise is the closest thing we have to an anti-aging pill. He states, “Regular daily physical activity has been a way of life for virtually every person who has reached the age of 100 in sound condition.” By the year 2050, the expected life span will be 82 years of age. Nowadays, it is not surprising to hear of people celebrating their 70th birthdays, but that was not the case 40 years ago.

~Page 620

Older adults who want to maintain physical and emotional independence must engage in regular exercise. Most older adults fear losing their independence more than they fear death. Proper exercise can help older adults prolong their independence. Unfortunately, many older adults believe they are too old to start exercising. In fact, we are never too old to start an exercise program if it is done prudently and with a physician’s input. Many of the deleterious effects associated with aging are now being found to be the end result of the effects of hypo-kinetic disease (AKA: couch potato syndrome). Unfit people will experience a decline in physiological performance of approximately 2% per year while fit people will only decline by about 0.5% per year. Over a lifetime, that makes a significant difference!

~Page 621

Aging affects the function of all body systems. In his book, We Live Too Short and Die Too Long, Dr. Bortz says, “Almost everything we have been taught about aging is wrong. We now know that a very fit body of 70 can be the same as a moderately fit body of 30.” We are now entering an exciting time when medical doctors, exercise physiologists, and gerontologists are all redefining what aging is. No longer should we expect to get sick, get heart disease, get Alzheimer’s disease or any of the other maladies commonly associated with the passage of time.

~Page 622

So as you can see, all is not lost. If you find yourself getting up there in age, now is the time to take control of your health and start living a more physically active life. Not only will it add years to your life, but it will make those years more enjoyable!

If you have any additional questions about the aging process, please let me know. I’d be happy to help.

Cheers,

Fey

My Life

Natsu Conquers Yet Another Hay Box

Though she may only weigh a few pounds, Natsu goes through about 12-14 pounds of hay a month (not including her pellets and fresh veggies). And I always give her the empty box to pick clean or play in.

 

Please like and follow this blog to stay up to date on all of my content, and give me a follow on Instagram (@fey_fitness) or on YouTube at Fey Fitness.

Cheers,

Fey

Fitness Videos

Beginners Kickboxing Workout Basics for Cardio: Rear Front Kick

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 continue with our kicks and learn the Rear Front Kick (also known as the #8).

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

The Hand Test: Calorie Control Made Easy!

Rather than fretting over calorie counting, or buying the latest kitchen gadget to weigh and measure your food, why not try this “handy” and portable method- the hand test!

Here’s how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

This method works well for many reasons:

First, hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

Second, hands are scaled to the individual. Bigger people need more food and tend to have bigger hands. Smaller people need less food and tend to have smaller hands.

Third, it controls total calorie intake without having to count calories, by controlling portions.

Fourth, it provides reasonable amounts of each macronutrient, as well as plenty of produce, to meet people’s nutrient needs (thus preventing deficiencies).

Assuming you eat about 4 meals per day, this is what ISSA personal trainers find to be a great starting point for most clients:

For each meal, men might begin by eating:

  • 2 palms of protein dense foods
  • 2 fists of vegetables
  • 2 cupped handfuls of carb dense foods
  • 2 thumbs of fat dense foods

And for each meal, women might begin by eating:

  • 1 palm of protein dense foods
  • 1 fist of vegetables
  • 1 cupped handful of carb dense foods
  • 1 thumb of fat dense foods

First, you should help clients see what this looks like in real life, on a plate.

Calorie Control: A Simple Guide

FOR MEN

Calorie counting is often complicated, tedious, and inaccurate. So, here is an easier way to control calories. No weigh-scales or measuring cups. No calculators or smart phones. Just the ability to count to two. And your hand.

To build your meals:

Image

2 palm portions of protein dense foods with each meal

Image

2 fists of vegetables with each meal

Image

2 cupped handfuls of carb dense foods with each meal

Image

2 entire thumbs of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

FOR WOMEN

To build your meals:

Image

1 palm portion of protein dense foods with each meal

Image

1 fist of vegetables with each meal

Image

1 cupped handful of carb dense foods with each meal

Image

1 entire thumb of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

If you have any questions please let me know in the comments and I will answer you as soon as possible.

Cheers,

Fey