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.

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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.

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

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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.

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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.

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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.

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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.

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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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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.

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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.

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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?

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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.

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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!

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

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.

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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.

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

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

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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!

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

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

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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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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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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