Fitness Videos

No Fey Fitness Video Today: Fey Has A Migraine

Hi everyone! Thank you for tuning in to what would normally be a Fey Fitness video. I’ve been battling a terrible migraine all day and just talking to the camera hurts my head. So with that in mind I’m going to skip my video this week and we’ll pick up next week with another fitness video.
Have a wonderful day and I look forward to seeing you all next week!
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

Leafy Recipes Series: Tasty Spinach for Better Health!

Hello and welcome to today’s edition of Cooking with Fey! Hopefully 2019 is shaping up to be your best year yet, and to kick things off we are starting my new Leafy Recipe series! So today let’s talk about my favorite leafy green- spinach.

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I eat spinach with EVERYTHING. From on my pizza, to in every salad I make, to alongside roasted meats. Why? Because spinach is a powerhouse vegetable that is amazing for you. Spinach has many health benefits to add to your diet such as: assisting in immune system function, protecting our heart and protecting our bones.

Spinach also contains these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Fiber
  • Folate
  • Iron
  • Calcium

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Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

As you may know, spinach is a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Which is especially important now that cold weather seems to be here to stay for most parts of America.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables, and foods high in Vitamin C, had the largest positive impact.

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Other studies have found that activities such as daily walking, combined with spinach intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding spinach to your healthy lifestyle diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then spinach might be the answer you’ve been looking for.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

Spinach also contain minerals like iron. Iron is a vital part of hemoglobin, which is the stuff found in red blood cells that is responsible for carrying oxygen throughout the body. This means that if your body doesn’t have enough healthy red blood cells, your body isn’t getting enough oxygen. A lack of oxygen in the body can make you feel fatigued, like your brain is in a “fog” or decrease your immune system.

Calcium is the essential mineral everyone was taught as a kid would help us build strong bones. And you are right in remembering that from 3rd grade science. Calcium is vital for the health of our bones, and for slowing down bone density loss as we age. The mineral calcium also impacts the muscle that surrounds blood vessels, causing it to relax. Which is important for blood pressure and muscle contraction. Just remember, it is difficult for the body to effective absorb calcium without the presence of Vitamin D in the body, so be sure to have an adequate source of Vitamin D in your diet to maximize the effects of calcium.

RECIPES:

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Fitness Videos

Sliding Leg Thigh Adduction for Greater Range of Motion and Strength

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level thigh adduction exercise I call a Sliding Leg Thigh Adduction. I know, the name isn’t very creative, but it tells you exactly what we are going to do. And that is really work those inner thighs!

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Why Do a Sliding Leg Thigh Adduction?

  • Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
  • Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
  • Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
  • Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
  • The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

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 How to Perform a Sliding Leg Thigh Adduction:

  1. Stand up tall with one foot on a furniture glider or Pilates reformer. Keep the other foot firmly plants on a solid, stable surface such as the floor or wooden frame of a reformer.
  2. Move the foot on the glider laterally (to the side) as far as you can while still keeping your adductor muscles engaged.
  3. When you reach the end of your range of motion, slowly draw your legs back together using your adductor muscles.
  4. Continue moving in this manner for 12-15 reps and be sure to repeat on the other leg for 3-4 sets total.

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.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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

Beginner Core Workout: Single Leg Toe Taps

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise called a Single Leg Toe Tap. Another popular name for this move you might hear is the Alternating Toe Tap, but don’t worry, they are the same move even if different trainers call it a slightly different name.

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Why Do a Single Leg Toe Tap?

  • By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
  • Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
  • Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
  • Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
  • Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
  • Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
  • The hip adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

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 How to Perform a Single Leg Toe Tap:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top.
  5. Slowly lower one leg to tap the heel or toe on the ground.
  6. Moving just as slow, return that leg to table top.
  7. Repeat with the other leg.
  8. Continue moving in this manner for 12-15 reps and for 3 sets total.

 

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

Website: https://www.feyfitness.com

Cooking Shows

New Year, New Leafy Recipes!

Hello and welcome to another nutrition blog entry in my healthy eating series! Today we are going to start a segment where we dive into the various types of leafy green vegetables and uncover why they are important to our diet.

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But before we get started, some of you might be wondering what exactly is a leafy green and why should you add them to your diet. Leafy greens are a term that refer to any vegetable that produces edible leaves. Think about kale, spinach or any garden variety lettuces. These vegetables produce delicious leaves for us to consume and obtain vital vitamins, minerals and fiber from.

And eating a diet abundant in leafy greens can offer health benefits such as: a reduced risk of obesity, a reduced risk of heart disease or high blood pressure and help prevent mental decline.

So tune in each week to discover a new way to incorporate tasty leafy greens into your healthy lifestyle!

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

Single Arm Dumbbell Chest Press for Beginners

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level chest exercise called a Single Arm Dumbbell Chest Press. Gosh, fitness people really like to name things crazy complicated things! But don’t worry, this exercise is perfect for a beginner despite the oddly long title.

Why Do a Single Arm Dumbbell Chest Press?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm chest presses require more core, shoulder and triceps stability in order to complete the movement.
  • Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
  • Working just one side of the body at a time allows you an opportunity to really focus on form and bodily awareness. So you can perfect your technique before complicating things by adding another arm into the mix.

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 How to Perform a Single Arm Dumbbell Chest Press:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the bench beneath you.
  2. Keep the dumbbell resting on your thigh until you are ready to raise it into position.
  3. Firmly plant your feet flat on the ground.
  4. When you are ready, use your thigh to help you get the dumbbell up over your best. If you need to, use the arm you are not lifting with to help position the dumbbell over you properly.
  5. Extend your arm with the dumbbell straight up with your palm facing the midline of the body. This is your starting position.
  6. Bring the hand with the dumbbell down slowly to your side as you breathe in. Keep full control of the dumbbell at all times.
  7. Exhale and return the dumbbell straight up and to the starting position.
  8. Repeat this motion 12-15 reps on each side for 4 sets total.

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

Professional Development Opportunity! Training Weekend.

Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m starting my monthly three day training program, so there won’t be any nutrition article today.

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In case you missed my first post on the topic, I’ve been awarded an opportunity through the studio I work at to take a professional Pilates instructor course! I am thrilled and feel so blessed to be given this amazing experience to progress my professional career as a trainer. This scholarship is only presented once a year to employees who show merit and a passion for fitness, so it was a dream come true to be given such a rare gift. It’s an amazing feeling, and one I am currently finding hard to put into words.

The only downside to this program is that one Friday a month I won’t be able to post my normal nutrition blog because I’ll be away from the internet and in training.

Not to worry, the rest of the month will remain unscathed, and you can expect blog entries on the regularly scheduled time and format.

Thank you for your patience with this wonderful growth opportunity I’ve been blessed with, and I look forward to posting another entry next week as life returns to normal.

Cheers,

Fey

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