Fitness Videos

Side Bend Your Way to a Better Back!

Hello and welcome everyone to another episode of Fey Fitness. Today’s exercise video showcases the Side Bend exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is perfect for people like me who have been moving furniture and heavy boxes because it stretches the spine and oblique muscles. This stress can help the body move back into alignment, or at least close enough in alignment until you can see your chiropractor again!

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If you live with AFib, also like me, then this exercise is perfect because it does not cause your heart rate to spike like a sit up or crunch might. It is low intensity enough to keep your heart happy, but strong enough to still give your core a workout.

A Side Bend is an easy exercise that encompasses a few simple steps:

  1. Stand straight and tall with your shoulders back.
  2. Raise your right arm above your head so your bicep is closest to your right ear.
  3. Keep your left arm relaxed by your side.
  4. Now, bend your upper body to the left so your left arm slides down along your left thigh and keep your right arm straight with the bicep staying by your ear.
    1. Pro Tip 1: If you are doing this for a bad back, hold this position until you feel your oblique muscles or your lower back start to relax. Then repeat on the other side. Continue switching and holding this position on your left and right side until you start to feel low back relief (generally in about 3-5 reps).
    2. Pro Tip 2: If you have atrial fibrillation and are doing this as a part of your core workout, keep your core muscles tight as you lean to the left. Then, as you return to center, tighten your muscles as much as you can to really work the core as much as possible.
  5. Next, return to center and repeat this motion on the other side with your left arm by your left ear and your right arm along your thigh.
  6. Repeat this as a core exercise 15 times for 3 sets, and 3-5 times as a low back stretch.

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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Cooking Shows

Fuel Up With This Vegan Pre-Workout Breakfast

Hello and welcome everyone to another episode of Cooking with Fey.

Today I thought I would share my pre-workout breakfast with all of you. This meal is eaten before I arrive at the gym so my body has the fuel it needs to rock a stellar workout. It is easy to make and contains a dense nutritional profile.

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First let’s take a look at the Amazing Grass Green SuperFood blend in Sweet Berry. The brand Amazing Grass has a wide array of high-quality plant based nutrients that I find is a great addition to my workout shakes when I know I’ll be hitting the weights or doing a particularly hard cardio routine.

This is what the Amazing grass website has to say about this product.

“Antioxidant Green Superfood is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. The added antioxidant blend made from high quality fruits, vegetables, and herbs to support healthier skin, brain function and immune system. Just one scoop contains a whopping 15,000 ORAC units”

And there is the exact nutritional information on this product:

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The next item I add to my pre-workout drink is some Matcha Booster from Maedaen. This stuff is so tasty! If you’ve never heard of matcha, it is green tea on steroids. One cup of matcha has 10 times the antioxidant profile of a single cup of green tea. I’ve listed below what some of the benefits of drinking matcha are.

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Matcha is:

  • Loaded with antioxidants, including the powerful EGCg
  • Great for boosting your metabolism and burning calories
  • A well known for detoxifying the body in a safe, effective and all natural way
  • Calming for both the mind and the body
  • Rich in fiber, chlorophyll and many vitamins
  • Great for enhancing mood and aids in mental concentration
  • An excellent source of vitamin C, selenium, chromium, zinc and magnesium
  • Powerful for helping prevent disease
  • Amazing at lowering cholesterol and reduicng blood sugar

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Next is coconut water. Coconut water is amazing because of its high electrolyte content, and that it h as more potassium than two whole bananas. Potassium is important to muscle function, and heart health. So if you’re ever feeling dehydrated or experiencing sore muscles, I recommend reaching for some coconut water.

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Last, but not least, I add pea protein to my drink. I love pea protein because it is well digested by the body, and its nutrients are highly bioavailable. This means your body is getting the most bang for it’s buck in terms of how much is can absorb and use from the digestion process. Pea protein is also easier for most people to digest. Some people are sensitive to powdered proteins, and items like whey cause stomach upset or gas. This isn’t the case with pea protein. Because it is plant based the body as an easier time breaking it down into usable nutrients.

Pea protein also has a “complete protein” profile that is desirable to many weightlifters or athletes.

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Here’s how pea protein stacks up against whey protein:

25 Grams of Pea Protein 25 Grams of Whey Protein
Calories 162.5 157.4
Carbs 8.8 8.7
Protein 25 25
Fat 2.6 2.1
BCAAs 5.9 7.8

*Exact numbers will vary depending the product.

That’s it for today’s post. Please let me know if you have any questions in the comments and I would be happy to assist 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

My Life

Excerpt from my Book: Biofeedback for Heart Health

If you’ve never heard of it, biofeedback is a type of therapy where the individual focuses becoming self aware of  physiological functions and reactions with the goal of being able to control certain bodily functions. Sometimes this is achieved with the help of equipment to give the individual something to focus on during a session. A good example of biofeedback is learning how to control your breathing to reduce your heart rate and blood pressure. This can have many uses, such as during an AFib episode or if you are stressing out over an impending deadline at work. Biofeedback can also assist with relaxing muscles, which can be of great benefit to those of us suffering with Atrial Fibrillation.

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Most biofeedback sessions I’ve been a part of are facilitated by an expert in the field, normally a psychologist or licensed physician, and are a goal oriented experience. For example, in the breathing exercise outlined earlier the group could have the goal of learning deep breathing to control heart rate and blood pressure. I’ve also been a part of sessions for progressive muscle relaxation to help participants identify stress in the body and learn how to release it. However, there are many different types of biofeedback that can be used to monitor different bodily functions. So if you are curious about if this type of treatment is right for you, I would suggest reaching out to your primary care physician or cardiologist to find a professional that they know or can recommend. The great thing about biofeedback sessions is that the information you learn in a few sessions can be utilized for the rest of your life. The deep breathing process I learned in my sessions can be used in the car, in the shower, or even when I’m on the phone.

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One of the reasons biofeedback works so well for people with heart conditions is that it increases parasympathetic activity, and can lower heart rate. Remember, the parasympathetic system controls the involuntary nervous systems of the body, such as the heart or intestines. If you’ve forgotten the difference between the sympathetic nervous system and the parasympathetic nervous system, think of it this way: the sympathetic nervous system controls your fight or flight response- it gets the body through emergency situations- while the parasympathetic nervous system maintains bodily functions when you are at rest. I like to think of it this way, if I needed to run away from a mountain lion, I would be relying on my sympathetic nervous system to get me to safety. However, if I’m soaking in the bathtub, then my parasympathetic nervous system is working to keep my body in balance while I’m at rest.

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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

Bow Wow! Bird Dog Your Way to Better Abs.

Hello and welcome to another episode of Fey Fitness!

Today’s exercise is atrial fibrillation approved because it will work your core and low back without spiking your heart rate to unsafe levels. What could be this mystery exercise you ask? Why, the bird dog, of course!

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The Bird Dog exercise is a simple and fun exercise that focuses on the core, low back and overall balance. Give this exercise a whirl the next time you are at the gym, or during commercial breaks of your favorite show at home, and experience the benefits of this easy move.

I love this exercise because it improves core and low back strength, increases stability and can be done virtually anywhere! Additionally, this exercise is great for AFib clients because it gives a great workout without them having to worry about their heart rate getting too high, so it can be performed by a wide variety of clients with varying degrees of AFib severity.

  1. Start off by putting on some comfy workout clothes and grabbing your yoga mat.
  2. Get on all fours with your hands directly under your shoulders and your knees straight under your hips. Keep your back nice and curved while your core stayed nice and tight.
  3. To perform this move bring your right arm straight out in front of you (parallel to the floor) while you extend your left leg (which will also be parallel to the floor). Hold this position for 2 seconds.

    Pro Tip: Try to keep your hips parallel to the floor. I see a lot of newbies twist their hips to the side as they bring their leg up. If you are near a mirror when performing this exercise for the first time, just glance over and make sure your hips are in proper alignment to build the correct muscle memory.

  4. Next, return the right arm and left leg to the starting position and repeat the move with the left arm and right leg. Hold for 2 seconds then return to the starting position.
  5. Repeat these motions for 15 reps and 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

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

Atrial Fibrillation Approved Grocery Haul for October 22, 2017!

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

Today I thought I would share with you a grocery haul that is perfect for those of us with Atrial Fibrillation. When shopping for groceries with Atrial Fibrillation, try to stick with fresh fruits and vegetables and unprocessed meats. The goal is to eat food in as close to it’s nature state as possible, so try to avoid foods found in boxes or cans.

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You’ll also want to try and limit your salt or sugar intake. I’m trying out some powdered peanut butter to add more protein to my diet and ward off those pesky sugar cravings. Salt is another thing to avoid. By reducing your intake of boxed or canned food items you can decrease your salt intake fairly easily and naturally. When cooking, try to cut back on how much salt you would normally use and see how your meal tastes. You might be surprised by how easy it is to reduce your salt content in food without sacrificing flavor.

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Leafy greens are a must, as they are a great source of micro-nutrients your body needs. Carrots are an amazing addition to your diet for their vitamin content as well, so try roasting or steaming them to add to your lunches or dinners throughout the week.

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Meat is a great source of protein to help your body repair and maintain muscle tissue, like your heart. So be sure to get between 40-60 grams of protein each day to help your body performing at its best.

If you have any specific questions please leave them in the comments down below and I would be happy to answer them!

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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My Life

Excerpt From My Book: Videogames for Heart Health?

In today’s tech savvy world the power of technology can’t be underrated. While I’m not aware of any videogame devices that can eliminate the need for a monthly gym membership, your Wii or X-Box can be a great way to slowly introduce your body to some light cardio. This would be a great option for people who have been sedentary for a long time, or those who suffer from more chronic heart conditions- as long as you have medical clearance from your primary care physician or cardiologist.

The Wii has sport games such as boxing and tennis that are such to get your heart rate going, and the X-Box has a dancing program that allows you to dance to the moves on your television screen. The once popular game Dance Dance Revolution also sells at home versions of their popular game so you can lean fancy footwork at home while burning some calories. Back in high school a friend of mine actually had one of these Dance Dance Revolution home kits and we used it every chance we got. It was a fun way to get our heart rate up and laugh until our sides hurt.

Starting out with these videogames in the comfort of your own home is also a great way to work on your self esteem. If you are feeling self conscious about your current level of cardio fitness, working on improving cardiovascular function via games such as this is a great way to ease into a cardio training routine. Plus, there is the added benefit that you can perform these moves in your PJs on a Saturday morning and never have to leave the house!

Just be sure to keep increasing the intensity. If you mastered all the beginner level sports or dances on your gaming console, but sure to try out medium difficulties and then the hard modes to keep your cardiovascular health improving. The goal should be fun and fitness performance so your health improves in a positive way. Additionally, always remember to keep your heart rate in check and in your optimal fitness range.

Using videogames in this way is also a great alternative if you are sick and can’t make it to the gym. My clients can still do light cardio at home when they are ill to keep on track with their health and wellness goals, without having to get their trainer or other gym goers sick with what they might have. As a trainer who often works with sick clients, my immune system thanks you for not getting me sick too.

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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

Lay Down For Sexy Abs!

Hello and welcome everyone to another episode of Fey Fitness! Today I am showing you how to work both your core and hip flexors with one easy exercise.

This exercise is perfect for the beginner or those of us with heart conditions, because it works the core without getting our heart rate too high. Plus, it is very simple because it doesn’t require any additional weights to perform. The weight of your legs provides resistance that your muscles have to overcome in order to lift them off the ground. The hip flexors are worked as the legs are lifted up off the ground, and then worked again as they are being lowered.

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  1. Lie down on a yoga mat or soft carpet with your back flat and your legs straight.
  2. You can put your hands under your glutes with your palms down, or on the ground at your sides. Just do whatever feels the most natural and comfortable because this will be your starting position.
  3. To perform this move, keep your legs extended and straight as you raise your legs up off the floor until they make a 90-degree angle with the floor and your hips.
  4. Now tighten your abs and lift your hips up off the ground while keeping your legs straight.
  5. Finally, slowly lower your legs back down into the starting position.
  6. Repeat this motion for 15 reps and 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

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

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

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

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