Fitness Videos · Uncategorized

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.


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.

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The Hand Test: Calorie Control Made Easy!

Rather than fretting over calorie counting, or buying the latest kitchen gadget to weigh and measure your food, why not try this “handy” and portable method- the hand test!

Here’s how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

This method works well for many reasons:

First, hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

Second, hands are scaled to the individual. Bigger people need more food and tend to have bigger hands. Smaller people need less food and tend to have smaller hands.

Third, it controls total calorie intake without having to count calories, by controlling portions.

Fourth, it provides reasonable amounts of each macronutrient, as well as plenty of produce, to meet people’s nutrient needs (thus preventing deficiencies).

Assuming you eat about 4 meals per day, this is what ISSA personal trainers find to be a great starting point for most clients:

For each meal, men might begin by eating:

  • 2 palms of protein dense foods
  • 2 fists of vegetables
  • 2 cupped handfuls of carb dense foods
  • 2 thumbs of fat dense foods

And for each meal, women might begin by eating:

  • 1 palm of protein dense foods
  • 1 fist of vegetables
  • 1 cupped handful of carb dense foods
  • 1 thumb of fat dense foods

First, you should help clients see what this looks like in real life, on a plate.

Calorie Control: A Simple Guide


Calorie counting is often complicated, tedious, and inaccurate. So, here is an easier way to control calories. No weigh-scales or measuring cups. No calculators or smart phones. Just the ability to count to two. And your hand.

To build your meals:


2 palm portions of protein dense foods with each meal


2 fists of vegetables with each meal


2 cupped handfuls of carb dense foods with each meal


2 entire thumbs of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.


To build your meals:


1 palm portion of protein dense foods with each meal


1 fist of vegetables with each meal


1 cupped handful of carb dense foods with each meal


1 entire thumb of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

If you have any questions please let me know in the comments and I will answer you as soon as possible.




Is Chai Really Better for You Than Coffee?

So First Off, What is Chai Anyways?

The drink most people think of when we talk about chai is a tea that was first enjoyed in India. I’ve been told in India they call it masala chai- which means spicy tea. And chai tea is generally made from five types of yummy spices. The dominant spicy flavor, and the first spice on our list, is  cardamom. Additionally, you can usually find: cinnamon, ginger, black peppercorn and fennel seeds as the other ingredients in your beverage.

Of course, you can definitely mix and match your spices if you’re making this at home, so you could also use whole cloves, star anise or coriander seeds if you enjoy the flavors of those ingredients.

Side story time! When I was in undergrad I lived in this tiny apartment with a lovely family upstairs. I would regularly talk to the new mother while we did laundry. One weekend she invited me over to learn how to make homemade chai. It was a wonderful experience learning how to grate herbs and cook them in a saucepan.

Weekend cooking sessions quickly became a part of our routine, and we spent many a day making chai and breakfast together, singing songs, and playing cards in her tiny kitchen.

Once you have the spices you’d like to use, most people brew them in black tea or a mixture of black tea and milk.


But What About Caffeine? How Does Chai Stack Up to Coffee?

According to*, here is the caffeine data of chai vs. green tea vs. coffee.

An 8-ounce cup of black tea that’s brewed for 3 minutes has 30 to 80 milligrams of caffeine, reports the Center for Science in the Public Interest. Chai tea falls in the same range as generic black tea, as 1 cup of a brand name chai tea latte has almost 50 milligrams of caffeine. For comparison, the same amount of green tea has 35 to 60 milligrams, while a cup of coffee ranges from about 75 to 150 milligrams.



But What About Health Benefits?

While it really depends on what herbs you put in your tea, here is a rundown on the most common ingredients found in chai tea:

You would have to drink three cups of chai tea to achieve the same amount of caffeine you get in a single cup of coffee. And this ratio increases to 5:1 or 6:1 when you compare chai to strong coffee. By virtue of this fact alone, switching to chai will cut your caffeine intake dramatically, even if you have an extra cup. Finally we have an easy and enjoyable way to get off the stimulant/fatigue treadmill and enjoy something that is actually good for us!

Unlike coffee, chai has many inherently beneficial properties. The black tea in chai is rich in antioxidants and the spices in chai have been used for thousands of years to promote general health and well-being, as well as to treat various ailments.

According to Ayurvedic (Ancient Indian) philosophy and medicine, these spices are considered to be “sattvic,” or calming, vitalizing and mentally clarifying – The perfect antidote to the stresses of modern life! Consider these traditional uses:*


Cinnamon is thought to increase circulation and open breathing, increase awareness and vitality, and reduce fatigue. It is also reputed to be an aphrodisiac! (We won’t comment on this one.)

A popular spice in both the Indian and Chinese preparations, cardamom is said to benefit the lungs, kidneys, and heart. It is also a mood elevator.

Native to the spice islands of Indonesia, cloves have been used by the Chinese since 300 BC, and came to Europe in the 4th and 5th Centuries AD. Cloves have pain-relieving and antiseptic attributes. Like pepper and ginger, clove is also used to synergistically increase the potency of other herbal blends.

Black Pepper
Widely used to support circulation and metabolism, black pepper can help to alleviate chronic coldness. (We can use more of that here, in the winter!) Attila the Hun demanded this spice as a ransom during the siege of Rome in 408 AD.

Nutmeg has been used for centuries to ease sciatica and promote the digestion of heavy foods. It was also used by ancient Arab physicians to treat kidney and lymph problems.

Chinese Star Anise
Traditional Asian herbalists credit star anise with a variety of properties. It’s used frequently as a cough remedy and to freshen the breath.

Long valued as a stimulant for the circulatory and the immune systems, ginger has been used to treat such disparate conditions as impotence and motion sickness.

An important medicinal plant in the royal herb gardens of medieval France and Germany, fennel is still widely used to treat both kidney and ocular problems, as well as laryngitis.