My Life

Self Talk and Communication Styles for Your Health

For those of you that know me, I still work a full time job while striving to achieve my dream of being a full time personal trainer for those of us with atrial fibrillation. And my day job is in an industry known for being high-stress and with a high-burnout rate.

Because of this my organization takes health and wellness seriously. We often have specialists come and talk to us about topics like: work/life balance, stress reduction, time management and most recently, self talk.

The conversation really hit home for me because I’ve been doing a lot of self talk lately about my goals for Fey Fitness in 2018. I love helping people, but being a business owner isn’t a skill set I have yet, so there’s a lot of introspection regarding this. Today’s discussion at work got me thinking and I thought I would share the notes I took today in case they are helpful to others.

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If you have questions please let me know. And as always, please like and subscribe to this site 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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Notes:

 

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“Self talk”

Be mindful of your conversations with yourself.  Notice what message you say to yourself throughout the day.  What positive statements can you substitute for negative self talk.

Examples – Negative or Positive self talk

“I have too much to do”                or         “I will put together a realistic plan for the day”

“1st things 1st”

“I am doing my best”

“Things will never change”      or           “I will do arrange a time talk with x about x”

                                                                   “How can I make this better?”

                                                                   “I have the choice to accept”

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Communication styles

Be keen and to yours and others communication styles and traits. Tailor your messages to their style.

Analytical

·      High level of emotional self-control, low-level assertiveness

·      Precise, deliberate and systematic approach

·      Industrious, objective and well-organized workers

·   Approach with agenda, quiet and serious

·   Focus on task and accuracy

Driver

·      High level of emotional self control and assertiveness

·      Decisive, results-oriented and competitive

·      Independent and able to get things done

·   Approach with objective, business like

·   Focus on task and conclusions

Amiable

·      High level of emotional responsiveness, low-level assertiveness

·      Sympathetic and empathetic to others

·      Trust others

·      Approach with personal comment, friendly, casual

·      Focus on relationship and agreement

Expressive

·   High level emotional responsiveness and assertiveness

·   “Big picture” people, innovators and risk-takers

·   Ability to charm, persuade and inspire people

·      Approach with compliment, fast moving pace

·      Focus on relationship, intentions and inspiration

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Fitness Videos

Single Arm Isolated Cable Presses for a Sexy Upper Body

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a Single Arm Isolated Cable Press. This exercise is a great overall upper body workout for people with Atrial Fibrillation, as well as a good addition to a push/pull day for everyone else. First I will show you how to perform this exercise without any weight, then cut to a video I took in the gym of the exercise being demonstrated on the cable machine.

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What Muscles Are Used?

Single Arm Isolated Cable Presses work the chest, shoulders, triceps and abs. Additionally, if your lunge stance is deep enough, you can even work your hamstrings and quadriceps as well.

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How To Perform This Exercise:

  1. Grab the weight on the machine and take two large steps out and away from the cable station so your body is under constant stress from the weight.
  2. Start off in a lunge with your right leg forward.
  3. Keep your upper back straight, but maintain a nice curve in your lower back (lumbar area).
  4. Bring both of your arms up to shoulder height and parallel to the ground while holding the weight in your right hand. Keep both elbows bent at a 90 degree angle.
  5. On the exhale extend your right arm forward while clasping the weight.
  6. As you inhale keep the muscles of your arm and core engaged as you slowly bring the weight back to the starting position.
  7. Repeat on the other side.
  8. Perform 15 reps for 3 sets as a part of your upper body workout.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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

Clasp Those Hands For Better Abs!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will show you how to perform a Clasped Hands Side Bends. This exercise is a great core workout for people with Atrial Fibrillation, and a good addition to a dynamic warmup for everyone else. I’ll even show you how to increase the intensity of this workout if you’d like to incorporate it into your regular core routine.

What Muscles Are Used?

Clasped Hands Side Bends work both the internal and external obliques, and the secondary muscles used are the muscles surrounding the spine, as well as the rectus abdominis.

How To Perform This Exercise:

  1. Stand tall in a relaxed state with your feet shoulder width apart.
  2. Bring your hands over your head and clasp your hands together.
  3. Turn your clasped hands so that your palms are now facing the ceiling, but keep your biceps near your ear.
  4. Pro Tip: To increase the intensity of this workout, hold a dumbbell, medicine ball, or kettle bell above your head, instead of clasping your hands together. Still keep your arms as straight as possible and your biceps near your ear.
  5. Engage your core and slowly bend to one side as far as you can go without moving your hips.
  6. Hold this position for a count of five (5).
  7. Keeping the core tight, slowly return to center.
  8. Repeat on the other side.
  9. Perform 15 reps for 3 sets as a workout, and 10 reps as a part of your dynamic warmup.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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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P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Cooking Shows

Heart Healthy Meals for Weightlifting!

Hello and welcome everyone to another episode of Cooking with Fey! Today I will be showing you what I typically eat Monday through Saturday when I am in a “bulking phase” to gain more lean muscle mass. (Note: As a lady, this meal plan will not turn you into a big bodybuilder like Arnold Schwarzenegger. It just means you are going to be trading excess fat for more muscle.) These foods are all perfect for those of us with atrial fibrillation, and are healthy enough that anyone can copy this meal plan and have great success with it.

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I try to eat protein at each of my meals, and munch on some vegan protein or nuts if I’m feeling like a snack in between my three main meals. Don’t be afraid of snacking, just make sure that you are eating healthy and nutritious foods for your snack and not junk like microwave popcorn or chips.

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Also for your meals, make sure you are eating at least one cup of vegetables. I can’t stress enough how amazing fresh vegetables are for the body, and how few clients I see actually eating them. Just swap out some rice, pasta, or bread with leafy greens at each meal and your body will thank you.

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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

——–

P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Fitness Videos

Twist That Trunk! Trunk Rotations for Better Abs and Low Back.

Hello and welcome everyone to another episode of Fey Fitness. In today’s video I demonstrate the standing trunk rotation exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is excellent for people who have had prior back injuries that flare up from time to time- as it stretches the muscles in the abs and low back. And if you live with AFib, like I do, then this exercise is great because it does not cause your heart rate to spike like a sit up or crunch might. A standing trunk rotation is low enough in intensity to keep your heart happy, but still intense enough to give your core and low back a workout.

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To perform a standing trunk rotation at home, just follow these simple steps:

  1. Stand straight and tall with your shoulders back. You can place your hands on your hips if it helps you keep your hips still while performing this move.
  2. Keeping your hips as still as possible, start bending forward with your core engaged until your back is parallel to the floor, or you can not bend forward any more.
  3. With your core engaged, rotate your spine to the left as far as you can go.
  4. Hold this position for two (2) seconds.
  5. Now, continue rotating your spine backwards as far as you can go and hold for a count of two.
  6. Continue rotating until you are now bending as far right as possible. Hold for a count of two seconds.
  7. Finish off by rotating forward into your original starting position.
  8. Now repeat this on the other side.
  9. For low back pain relief, perform five (5) rotations per side. If you are using this as a part of your core workout, perform a total of 10-15 reps for 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

Cooking Shows

Vegan and Gluten Free Cabbage Soup

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

Today I will share with you my favorite cabbage soup recipe. These last few days it’s been snowing here in the Pacific Northwest, which is unheard of for us so early in the year. So I thought I would make some comfort food that is both heart healthy and tasty to make it through this bizarre weather.

For this recipe you need:

  • 1/2 cabbage, chopped
  • 2 large carrots, chopped
  • 1 onion, diced
  • 1 cup of quinoa
  • 1 & 1/2 cups of green beans, chopped
  • 2 cups of mushrooms, sliced in half

Now, just toss everything into a large stock pot with some water and spices and cook for 40-45 minutes. It’s that easy!

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: The Importance of Relaxation with Atrial Fibrillation

While I recommend stress relief to many of my clients, the ones that are living with atrial fibrillation can derive a great benefit from keeping yourself happy and relaxed. When we get stressed, our blood pressure raises, our muscles tend to tense up, and our heart rate can increase. Add all these effects together, and it creates a perfect storm for an AFib episode. This can worsen atrial fibrillation symptoms and cause other long-term health problems if the stress persists.

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Managing stress can not only help decrease atrial fibrillation symptoms or episodes, but it can also improve your quality of life. While you should always have this conversation with your doctor before starting any new health and wellness routine, here are some ideas for ways to help take control of your stress and your health.

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Some stress reduction ideas include:

  • Engaging in self or guided meditation
  • Practicing most forms of yoga
  • Relaxation techniques; such as deep breathing or biofeedback
  • Leaning on your support group of family and friends for help
  • Being involved in some form of physical activity
  • Maintaining a balanced healthy diet
  • Stop smoking

Talking to your doctor can help you identify the methods or activities that would work best for you, your severity of AFib, and your personal interests.

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On another note, there does exist a relationship between atrial fibrillation and anxiety or depression. Many cardiologists are aware of this connection, so if you are experiencing these feelings or thoughts I urge you to reach out to your medical practitioner and discuss this topic with them. There is help out there for you, and a licensed psychologist would be happy to talk with you about what you are experiencing. There is nothing wrong with seeking someone to discuss these feelings with. The quality of your life is important, so please don’t feel shy about taking action to create a better life for yourself.

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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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