Fitness Videos

Advanced Plank Move: Knee to Opposite Elbow

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another advanced plank exercise called a Knee to Opposite Elbow Plank. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

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Why Do a Knee to Opposite Elbow Plank?

  • Planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • The slight twisting motion that occurs from bringing the knee to your opposite elbow also makes the oblique muscles work extra hard- which maximizes the benefit to your abdominal cavity and helps tone your mid-section.
  • You are also working on your balance by being in a plank. Being able to bring your right knee to your left elbow (and vice versa) takes some coordination and balance in order to perform this movement, so the body engages more stabilizer muscles to keep you steady during the exercise. This translates to better balance and stability when you are performing daily tasks or going out into the world.
  • Lifting the leg and bringing it to that opposite elbow works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during the movement. Also, the leg that is supporting you by keeping you off the ground is getting a great workout as well.

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How to Perform a Knee to Opposite Elbow Plank:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or forearms.
  2. Come up onto your hands and feet with your hands directly under your shoulders.
  3. Engage your core and keep your spine is straight and your body is in a straight line from head to toes. NOTE: If you need to, tighten that booty to give some extra support to your low back while in this position.
  4. When you are ready, bring your right knee forward and across the body to touch your left elbow.
  5. Once the knee is as close to your elbow as you can get it, return to the starting position.
  6. Now you can repeat steps 1 to 6 on the other side with your left knee.
  7. Repeat steps 4 to 6, 10-15 times.
  8. Continue rotating sides for 2-3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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

Total Body Workout: Side Plank Leg Raises

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another plank exercise called a Side Plank Leg Raise. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

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Why Do a Side Plank Leg Raise?

  • Most side planks are performed while you are balancing on one forearm, which is a fantastic way to strengthen your shoulders, wrists, upper and forearms.
  • Side planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • You are also working on your balance. Being in a side plank means you are supporting the body on its side with just the forearm and feet keeping you off the ground. So the body engages more stabilizer muscles to keep you steady during the exercise.
  • A side plank works the quadratus lumborum, which is a part of your posterior abdominal wall, which helps reduce the risk of developing back pain from whatever you might be doing in your daily life.
  • Lifting the leg during at Side Plank Leg Raise works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during both the ascent and descent of the movement. Also, the leg that is supporting you by keeping you off the ground is getting a great workout as well.

 

How to Perform a Side Plank Leg Raise:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or forearms.
  2. Come over onto your left side with your left elbow on the ground directly under your shoulder and forearm planted firmly on the ground and your left foot planted on the ground as well.
  3. Engage your core and bring yourself up off the floor so your spine is straight and your body is in a straight line from head to toes. Your left forearm and feet will be the only things touching the ground at this point. NOTE: If you are having trouble balancing, feel free to place your right hand on the ground to help stabilize you until you are confident or strong enough to take the right hand off the ground.
  4. Without locking your knees, but keeping both legs straight, raise the right leg up into the air as high as you can.
  5. Once you raise the right leg as high as it will go, return it to the starting position on top of the left leg.
  6. Repeat steps 4 & 5 10-15 times.
  7. Now you can repeat steps 1 to 6 on the right side of your body.
  8. Continue rotating sides for 2-3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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

Stationary Lunges: The Perfect Beginner Exercise!

The Stationary Lunge is the perfect exercise for a fitness novice. It works the entire lower body and can be learned in under five (5) minutes. Additionally, the core gets a nice workout from keeping your upper body nice and straight during the descent in the lunge motion.

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Why Do a Stationary Lunge?

  • A Stationary Lunge is a low-impact lower body exercise. Meaning that when you perform this exercise with good form there is little pressure exerted on your knee joints.
  • It works the entire lower body. By lowering and raising your body through the motions of the Stationary Lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
  • Stationary Lunges work your balance and stability. When lowering and raising yourself in a Stationary Lunge your back leg has to balance on the ball of your foot and the front leg balances on the heel of the foot, this causes the body to engage stabilizer muscles and balance itself while in a position that might be new to you. Thus, your overall balance and stability will increase and lead to better mobility in your everyday life outside of the gym.
  • As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can perform this exercise even if you live with Atrial Fibrillation.

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How to Perform a Stationary Lunge:

  1. Stand tall on a yoga mat or other surface that is level and won’t hurt your feet.
  2. Step backwards into a wide stance with one leg in front of your body and the other leg behind you. NOTE: Always keep both feet pointed forwards throughout the exercise.
  3. With the leg in front of you, keep the weight of your body on the heel of that foot. For the leg extended behind you, keep the weight of your body on the ball of that foot.
  4. Keep both sides of the hip pointed forward and in line with the rest of your body.
  5. Tighten the core to keep your upper body nice and straight throughout the exercise. Keep your chest up and look straight ahead.
  6. Engage the quad of your rear leg to lower yourself down until your front knee is bent at a 90 degree angle.
  7. Now engage the front quad and push through the heel of your front foot to bring your body up and back to the starting position.
  8. It’s that easy! Now repeat this motion in the same position for 10-15 reps, then switch the positions of your legs and repeat steps 1-7 on the other side.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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

Belly Fat Be Gone! Foods to Combat the Bloat.

Hello everyone and welcome to another blog entry of Fey Fitness! Today I wanted to take a moment and talk about belly fat.

I’ve had a few clients lately talk about nutrition and healthy eating lifestyles and express concern that they feel that they are carrying a little too much around their mid-sections. Now, we may all feel like this after a big meal or a weekend abroad on vacation, so if you are also concerned about your middle and would like to start making healthier food choices to combat this trouble area try incorporating the following foods into your diet to help banish that fat!

Supplements:

  • Conjugated Linolic Acid (CLA) 3,000mg in the morning and 3,000mg at night before bed.

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Breakfast:

  • Old Fashioned or Steel Cut Oats
  • Egg Whites
  • Berries! (Blackberry, raspberry, strawberry, blueberry- mix these bad boys in with your oatmeal to banish belly fat and boost the nutrient content)
  • Low-sodium cottage cheese
  • Bananas (Try not to eat this at night. There are some fitness gurus who say a banana will disrupt your sleep if eaten late at night)
  • Citrus Fruit (Oranges, Grape Fruit)
  • Pineapple
  • Coffee (but go easy on the milk, and no sugar)

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Lunch and Dinner:

  • Spinach
  • Kale
  • Collard Greens
  • Cauliflower
  • Cabbage
  • Brussel Sprouts
  • Basically, if it’s a leafy green, eat it! J
  • Avocados
  • Asparagus
  • Mushrooms
  • Carrots or Parsnips
  • Sweet potatoes
  • Butternut
  • Squash
  • Pumpkin
  • Tomatoes
  • Cucumber
  • Kidney Beans
  • Lentils
  • Chickpeas
  • Baked or Steamed Potatoes (don’t get too heavy handed with that butter though! And try substituting Olive Oil for butter for healthier fats)
  • Miso soup
  • Tempeh
  • Sauerkraut or KimChi
  • Garlic
  • Onion
  • Leeks
  • Scallions
  • Shallots
  • Lean Turkey or Chicken
  • Fish – Salmon, Tilapia, Swordfish, Tuna, Sardines
  • Whole Grain Breads (Avoid bleached flour. Instead, eat bread made from brown rice, quinoa, wheat,  barley, millet, farro, sorghum, and amaranth)
  • Tea (Matcha, Green, Oolong, Roobios, White, Jasmine)
  • Season with herbs as much as you can to avoid fatty or high calorie sauces. Try: basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers.

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Snacks:

  • Almonds (unsalted)
  • Walnuts
  • Pistachios
  • Pumpkin Seeds (unsalted)
  • Sunflower Seeds (unsalted)

 

If you have specific health and wellness concerns please discuss those with your healthcare provider before beginning any new or drastic dietary change. They will know your unique situation and health needs better than anyone. Or feel free to reach out to me and I would be more than happy to help!

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My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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

Patreonhttps://www.patreon.com/FeyFitness

Instagramhttps://www.instagram.com/fey_fitness

YouTubehttps://www.youtube.com/c/FeyFitness

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Fitness Videos

Plank Elevators: An Advanced Core and Leg Workout!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an advanced plank exercise that I call a Plank Elevator. This exercise is perfect for someone who is at a more advanced fitness level and is looking to mix up their core and lower body workout routine.

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I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

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So with all that said, let’s dive into this exercise! With this workout you’re really targeting the core muscles to take your core workout up a notch. Generally, plank exercises work the abs, glutes, chest and back muscles. (So this one exercise is a great way to hit several muscle groups at once!) And in order to really focus on the core we are going to add the elevator portion of this exercise to make those abs really work while moving the legs.

How to Perform a Plank Elevator (also known as a Plank Knee-to-Elbow Drop):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your hands and toes with your back and straight as a board. Keep the hands and arms directly under your shoulders, and your core tight and engaged.
  3. When you are ready, engage your core and bring your right knee to touch your right elbow.
  4. Now lower the right knee down along your right arm to your wrist.
  5. Raise the knee back up to the elbow.
  6. Return the right knee to the starting position.
  7. Now repeat this process on the left side.
  8. Continue alternating sides for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

My recommendation is to perform this exercise along with your regular core workout routine to get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!

As with all planks, I enjoy this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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

Fitness Videos

Rainbow Planks for a Tight Core!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a Rainbow Plank. This exercise is perfect for someone of any fitness level.

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I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

So with all that said, let’s dive into this exercise! With this workout you’re really targeting the oblique muscles to take your core workout up a notch. Generally, plank exercises work the abs, glutes, chest and back muscles. (So this one exercise is a great way to hit several muscle groups at once!) And in order to really focus on the obliques and core we are going to introduce the side to side hip touches to get the maximum burn from these muscles.

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How to Perform a Rainbow Plank (also known as a Hip Side-to-Side Plank):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your elbows and toes with your back and straight as a board. Keep the elbows directly under your shoulders and your core tight and engaged.
  3. When you are ready, engage your core and bring your hips over to one side so that your hip touches the ground. Pro Tip: The slower you bring the hips to the ground on each side the more intense the exercise becomes, and the more muscle growth you will get from this exercise.
  4. Bring the hip back to the starting position.
  5. Now repeat this process on the right side.
  6. Continue alternating sides for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

My recommendation is to perform this exercise along with your regular core workout routine to get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!

As with all planks, I enjoy this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. 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