Fitness Videos · My Life

June Channel Update! (Moving, Travel and More)

Hello everyone and welcome to what would normally be a Fey Fitness video. As you may remember from previous videos, I have a lot going on in my personal life right now and as a result I am going to take the entire month of June off from making fitness videos.

This doesn’t mean this channel is in trouble of being abandoned or forgotten, but I have a few major life changes going on this month that are zapping all of my time and energy. So to get my private life settled I am taking a break from positing fitness videos until I can find that balance again in July.

For anyone curious, during the month of June I am:
Moving into my own apartment
Helping coordinate an annual Pilates conference
Working seven (7) days a week with about 50 hours each week in work

All of this means I barely have enough time to sleep and eat, and filming/editing videos is just not an option right now.

Thank you all for your patience and I’ll see you back in July!


Cooking Shows · My Life

Nutrition Series Hiatus: Fey Fitness Life Update!

Hello everyone and thank you again for your continued patience with my intermittent posting to my nutrition series lately. There are a few big life changes going on for me right now that have lead to me deciding to put this series on a hiatus for the rest of May and the entire month of June.


Here is what is going on (in a nutshell):

1. I am working hard to finish up my Pilates teacher training program.

2. We recently had two coworkers quit at work and I’m working seven days a week to help fill in shifts. This has left me with zero time for myself to do the things I normally enjoy doing- like the nutrition series.

3. In June I am moving to a different home and am currently spending what little free time I do have packing.

4. In June I am going on a business trip for five days and will not have access to my computer or the internet.


So as you can see life is a little hectic for me right now. My goal is to jump back into my nutrition series once these life changes are complete and I can refocus on doing the things that I love.

Thank you again for your patience and understanding!







Cooking Shows · My Life

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.

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.



Fitness Videos · My Life

The Truth About Getting Six Pack Abs

Scenario A:

A client signs up for my services and tells me that they ONLY want to do core workouts because they only care about getting great abs.


Scenario B:

A client signs up for my services to ask how to get to a point where they can perform 800 sit ups a day, every day. When I ask what on earth for, they reply that they read online that this is the only way to get a six pack.


Let me just take a moment to face palm and collect my thoughts….


Okay, I’m back.

If anyone tells you that you can only get a six pack of abs from exclusively performing core exercises, or from doing 800 sit ups each day, please do me a favor and slap them for me.

This is nothing more than lying and spreading misinformation.

Please, please, please! Do not listen to these people. The human body is an amazing system that is highly adaptable and resilient, yet there are some feats that are outside its capabilities.

Why, you ask? Because you already have a six pack! Honest. It is just buried under a layer of fat. Everyone has a sexy set of abdominal and oblique muscles. I just need to give you the tools to be able to see them.

Your core muscles are amazingly strong. They have to be. They are responsible for every bend, twist and breath you take. Yes, you heard right, your abdominal muscles assist you with breathing. These powerhouse muscles also help you with balance and stability. From walking down the street, to getting in and out of chairs.


However, as I mentioned earlier, these muscles are located under a nice layer of fat. And depending on your current body composition, that might be a little or a lot. People like me tend to store fat in our core (you’ve heard of us referred to as an “apple” body shape), so some people might have a harder time revealing those abs with proper diet and exercise.

But all is not lost. The only two things you need to do are eat a healthy diet and exercise your entire body.

I say this because we want to burn off all of that fat over your muscles to let their tone and definition shine through. And it is impossible to burn fat from just a single, targeted area. The body is pretty all or nothing on this. You either get slimmer overall, or not at all.

As I mentioned, every body composition is different, so your specific needs might differ, but science has shown that the abs are revealed at certain body fat percentages for both men and women. These ab-exposing percentages are between 15% – 20% for healthy adult males and 20% – 25% for healthy adult females.


So how to we get to the body fat percentages that will reveal our abs? Well, we need to eat a healthy, balanced diet and exercise regularly. Both of which sound pretty darn easy.

For food you should try to consume 300-500 less calories a day than you burn. So if you burn 2,000 a day, then try reducing your calorie intake to between 1,500-1,700 calories a day. This calorie deficit will cause the body to burn off any excess fat you might have over time.Losing weight gradually causes less shock to your body, and will ease you into lifestyle changes that you are more likely to keep- so you can kiss those yo-yo diets goodbye.

Try to eat between 1 gram – 1.7 grams of protein per pound of body weight. This will fuel your muscles and body with enough protein to repair and grow muscles. Also, you can eat as much as you want of fresh vegetables. Some personal trainers might disagree with me on this, but I have yet to encounter a client who actually eats enough vegetables on a regular basis, so increasing your veggie intake is only going to give your body more micro-nutrients that it needs for growth and repair.


Additionally, you should really try to reduce your intake of sweets, alcohol, processed or fast foods and sodas. This one is hard for most people, but it is a necessary sacrifice for those killer abs.

Lastly, you need to hit the gym. A bare minimum workout routine would be two weight lifting days and two cardio days. Your goal is to shed excess fat, but building extra muscle has the added benefit of burning more calories every day whether you are active or not (because muscles need a lot more calories to sustain themselves than fat), so if you have extra lean muscle mass then you are going to increase your metabolic rate and burn more calories.


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!







My Life

Finding Your Ikigai, Or True Purpose In Life

So I stumbled upon this Japanese concept called “Ikigai” (生き甲斐, pronounced ee-kee-gah-ee) the other day and have been thinking a lot about it lately.  This phrase means finding your true purpose and passion in life. It’s finding the thing that you get excited to go do each day, or it’s your happy reason to get out of bed in the morning. The great thing about this concept is that it is unique to all of us. We each have our own passions and feelings of purpose. And that diversity is what I think is so amazing.

Sometimes we meet those people who are living their passions, and they have such a zeal for life that is it awe inspiring. My husband is one of those people. He knew since he was a kid that he wanted to be an artist. And he was just stubborn enough to devote his every waking second to that dream. It took years and years of hard work, but eventually his stubbornness paid off and he landed his dream job making art every day.


It’s so inspiring to me to hear stories like these, because it fills me with hope and optimism for the future. I mean, wouldn’t it be great if we could all find our Ikigai?

For some, finding their Ikigai isn’t obtaining a dream they’ve had since they were little. Sometimes people ask me about how I found my dream and how I obtained it. The road of life is different for everyone, but I thought I would try to write down a little bit about this search for anyone looking for their true passion or purpose in life.


To help find your own reason or purpose, many professionals suggest starting with these four questions to get you thinking about your true purpose or passion.

  • What do you love?
  • What are you good at?
  • What does the world need from you?
  • What can you get paid for?


In the book, “The Mindful Entrepreneur” author Michael E. Gerber actually covers this very topic. (Yes, I realize this is a business book, but it actually dives into self reflection and self discovery quite a bit.) In the book Michael asks the main character to reflect on what he would want his grandchildren to say about him at his funeral.

Now hang on, I know this sounds bizarre, but bear with me. Michael asks his character to think about what they would say beyond the “he was a great man” or “he was my favorite grandpa” stuff and really dig deep. Dig into what you would want people to say about your life, how you lived it, and what impact it had on others. Michael, and myself, are firm believers that passion and purpose come through helping others. Now, how you do that is uniquely you. You might bring joy to people through your amazing art, or you might help people by being a veterinarian and making people’s pets better. Your passion and purpose are all your own. But it might be a valuable exercise to try and visualize what others would say about you and your life years from now.


Another friend of mine is a religious shepherd who helps guide people. Much of what they do revolves around helping people find inner peace. So I asked my friend this question to try and get a more spiritual viewpoint, and their main point of advice is to think about what gets you excited when you wake up in the morning. What is the first thing you think about? Or what brings that big, happy smile to your face? That is a great starting point to try and determine what your passion or purpose may be in life.

And don’t worry if you need to take some time to think about these things. This is a subject that only you can answer, so be sure to be kind to yourself as you set out on this journey of self discovery. And don’t worry if it takes some time. A family friend didn’t find her true purpose until she was 57 years old. It’s never too late to head down the road to a more fulfilling life.

I believe in 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!







My Life

Christmas Goodies: What I Got For Christmas 2017

Hello and welcome everyone to another Fey Fitness blog entry. I hope all of you had a wonderful holiday weekend, even if you do not celebrate Christmas in your home or country. My house has never been big on the gift giving side of Christmas, but I did get a few wonderful items this year that I thought I would share with all of you.

Box, Card, Celebrate, Celebration

Now, I should preface this with the fact that I prefer useful gifts over ones that are expensive or highly decorative. For me, being able to make good use out of something far outweighs how elegant it is.

Cinnamon Stars, Cinnamon Sticks

So without further ado, here is a slideshow of what I received this year from my husband:

This slideshow requires JavaScript.

We also had some neighbors drop by and bring us handmade treats!

A gift from our neighbors.

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!







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.


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!











“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”



Communication styles

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


·      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


·      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


·      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


·   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