Fitness Videos

Sculpt Your Upper Body And Arms With A Lateral Raise to Shoulder Press Exercise!

The Lateral Raise to Shoulder Press is a compound exercise that will work the chest, arms, shoulders, and upper back muscles. It is a fabulous marriage of two complimentary exercises that can make a great addition to any upper body routine. This exercise is also great for people with Atrial Fibrillation, as it won’t cause your heart rate to spike when performing the movements.

What is a Lateral Raise?

A lateral raise is an exercise that we personal trainers call an isolation exercise because it only works one joint in the body, your shoulder joint. However, this one exercise engages many muscles. The muscles used to properly execute a lateral raise are the deltoids, the supraspinatus muscles and the trapezius muscles. These muscles all work in concert during this movement.

What is a Shoulder Press?

A shoulder press is another isolation exercise that works one joint in the body, your shoulder joint. However, this one exercise engages many muscles. The muscles used to properly execute a lateral raise are the deltoids, the pectoralis major, the triceps brachii, the supraspinatus, trapezius and serratus anterior, and the bicep muscles.

How to Perform this Exercise:

  1. Stand tall with a dumbbell in each hand and your arms hanging straight at your sides. Keep your feet hip to shoulder width apart.
  2. Slowly bring the weight out to your sides and above your head in one smooth, fluid arc. Your hands will naturally rotate to face one another at the top of the movement over your head.
  3. Once overhead, bring the weights down to your shoulder and perform a shoulder press by pushing the weights back up with your arms fully extended again.
  4. Now return the weights to the starting position keeping the arms straight and muscles engaged on the descent. Your palms will naturally rotate again so they are facing your thighs once your arms are back at your sides.
  5. Repeat this movement 15 times for 3 sets as a part of your push/pull workout.

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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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Fitness Videos

Standing Oblique Crunches with a Dumbbell: An Atrial Fibrillation Approved Exercise

Hello and welcome everyone to another episode of Fey Fitness! In today’s video I will share with you how do to Standing Oblique Crunches with a Dumbbell. This exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate while performing this movement. Also, this exercise is easy enough for anyone and everyone to incorporate into their current fitness routine.

How to Perform a Standing Oblique Crunches with a Dumbbell:

  1. Stand tall with your feet hip width apart.
  2. Hold the dumbbell/kettlebell of your choice in one hand and let that hand hang loosely at your side. Place your other hand on your side so you can better feel the oblique muscles engaging.
  3. Engage your core and slowly bend over to the side holding the dumbbell. Bend sideways until you feel your oblique muscles come under tension.
  4. Hold this position for a count of two.
  5. Keep the core engaged while you slowly return to the starting position.
  6. Repeat this motion 15 times, then switch sides.
  7. Perform 3 sets of this exercise for 15 reps per side.

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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Fitness Videos

Grow That Booty With A Bodyweight Squat!

Ah, the bodyweight squat. It’s a definite fundamental exercise in any fitness enthusiast’s repertoire. Once you have the basics down there are a whole host of variations you can use to keep the exercise relevant and interesting.

With this in mind, today I thought I would share with you how to safely and correctly perform this exercise so you can use this as a building block in your lower body workout routine.

How to Perform a Bodyweight Squat:

  1. Stand tall with your feet hip or shoulder width apart.
  2. Place your hands behind your head, out to your sides, straight in front of you, or lace your fingers together and keep them in front of your chest- we really just want to keep them out of our way for this exercise.
  3. Tighten your knees, hips and legs while slowly lowering yourself down and back like you are going to sit down in a chair. Stop when your thighs are parallel to the floor.
    1. Note: Your booty will be pretty far back behind you, and that’s perfectly alright. Your knees should be relatively straight over your feet/ankles, and NEVER farther forward than your toes.
  4. Hold this position for 1-2 seconds, then slowly return to the starting position. Make sure your knees stay over your ankles and do not shift forward over your toes, or angle inward toward each other. Try to keep the shins straight.
  5. Repeat this movement for 15-20 reps and 3 sets as a part of your lower body workout.

This exercise is great for a beginner, or someone with Atrial Fibrillation. The movement is slow enough to not spike the heart rate too much, and it still gives your quadriceps a nice workout.

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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

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YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Holiday Gift Buying Ideas: Gym Clothes

With the holidays in full swing, I wanted to take a moment and talk about a gift idea that you may be pondering for that special gym rat in your life (or for yourself!). Many people buy me gym clothing for the holidays, and from what I hear from my other trainer buddies they are in the same boat. Buying clothing for your special workout friend or coworker isn’t a bad thing- heck, with as fast as some of us go through clothes it is a blessing- but not all gym clothing is created equal.

So today I wanted to take a moment and talk about the differences in gym attire so you can be more informed as you brave the stores for possible gift ideas.

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Cotton vs. Synthetics: What’s the Big Deal?

In short, everything.

For the longest time cotton was king. It’s cheap, easy to find, and comes in a variety of colors (or with fun logos). Some people even tout that the fabric itself helps grip barbells for squats or hip thrusts.

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However, that’s about where cotton’s usefulness ends. Why, you ask? Because cotton has a huge flaw, and we find that flaw in science.

To better understand this we need to look at thermoregulation.

Thermoregulation is the process in which the thermoregulatory center in the hypothalamus readjusts body temperature in response to small deviations of a set point.1

This is just a fancy way of explaining how our bodies move heat out of our system. For example, when we workout our internal body temperature begins to raise, when that happens our thermoregulatory system activates to remove that excess heat from our body.

We mainly see this as a flush of pink of red in our cheeks and sweat under our arms. This excess heat in your body is moved through your blood to your skin where it is released out into the world around you. Additionally, your clothing can act as a heat conductor to transfer this heat from your body to your clothes.1

However, if you are wearing something that traps all that heat, like cotton, then your body isn’t going to cool down as quickly or as effectively.

Cotton also traps moisture, like sweat, and hangs on it. Meaning if you are wearing a cotton top and playing an intense game of basketball, then your sweat soaked clothing is going to cling to your body- while also holding onto all that excess body heat.

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Sounds pretty gross, right? Well, luckily there is hope.

This is where synthetic fibers come in. Things like polyester, rayon, nylon, latex, bamboo and spandex are all great examples of synthetic fibers. These fibers are amazing work horses that wick the moisture (sweat) away from your skin and release it into the atmosphere. They do the same thing with body heat, removing it from your system so you feel and stay cooler, longer.

Synthetics are also softer (in my opinion). While you might be paying a little more upfront, the synthetic clothing I own has far outlasted the cotton textiles that are exposed to the same gym conditions. Synthetics also glide across the skin better, which is ideal for people with sensitive skin that could get irritated from how cotton can catch or rub.

The ISSA, which is where I received my certification, has this handy infographic that I thought I would share to illustrate the differences between cotton and synthetics.

Synthetic and Cotton Explanation Graph

So there you have it, the main differences between cotton and synthetic fibers in gym clothing. Please let me know if you have any questions, and happy gift buying!

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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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References

1. Wilmore, Jack H., and David L. Costill. Physiology of sport and exercise. Champaign, IL: Human Kinetics, 2004. Print.

Cooking Shows

Meal Planning for a Healthy Diet

Hello and welcome everyone to today’s blog post on eating healthy. This is a huge topic so I thought I would start off small and just touch on the topic of meal planning. Meal planning is amazing. It’s saved my butt so many times and kept me on track to meeting my fitness goals. How, you ask? Because meal planning means I have everything I am going to eat for the week mapped out and ready to go so it takes the thinking and guess work out of what I eat in a day.

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My typical strategy is to make all my breakfasts and lunches on Sunday, package them in Tupperware containers, and then nab them each morning as I race out the door. Dinners I tend to cook in smaller batches that only last for two or three days.

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Now, this might sound dreadful, but not to worry, I’m not eating the exact same thing every single day. When I cook on Sunday I make several smaller meals all at once and bake them all in the oven together or on the stove top. For example, say I got a bunch of chicken thighs on sale at the store on Sunday. I’ll take aluminum foil and put some chicken, carrots, onions and cumin in one packet and wrap it like a Christmas present. Then, I’ll take another packet of aluminum foil and place some chicken in it with asparagus, mushrooms, shallots and garlic. I’ll keep adding different veggies and spices to each packet so that I can pop all of that in the oven together and have instant meals to eat throughout the week. But did you notice how each aluminum foil packet was different? They all may contain the chicken I bought on sale, but there is enough variety in vegetables and spices to keep it interesting and so I won’t get bored eating chicken all week.

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I do something similar with breakfasts. I adore oatmeal- really, it’s my jam. So I’ll make a week’s worth of oatmeal, then add various fruits, spices or other ingredients to keep it interesting. Like this week, I added the following items to my oatmeal: cranberries (because why not), chia seeds, coconut milk, cinnamon, fresh mango, diced apple and raisins. See? Even a tiny addition can really change the flavor and texture of a dish.
However, if you’ve never done it before, here are some handy tips on how to meal plan. (I also did some digging and found an interesting read on the MyFitnessPal Blog that I’ve linked for you to read as well.)

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First, take stock of the upcoming week. Whip out those phones and open your calendars. What do you have going on? Are you racing from work to soccer practice with the kids? Do you have late meetings? These are things you need to take into account when meal planning. If you are running with the kids to practice directly after work, you’ll probably want to make meals that are more portable and easier to eat from the stands while the kids practice. If you’re staying late at work, does your office have a refrigerator where you can put your lunch and dinner to eat later? Nothing kills good intentions better than having to get fast food for a meal rather than eating something nutritious and homemade. Also, look to see if you’ll have time to make dinner each night, or if you need to make a large dish that will last several days (like I do).

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Next, poke around in your kitchen to see what you already have. I like saving money, so anything that I already have at home that I don’t need to buy twice is great. Try to think of meals that can incorporate what you already have to save money. Google is a great resource for finding yummy recipes using what you already have on hand. Another great thing for new cooks is that most recipes will tell you how many people the dish feeds (or how many days of leftovers you can expect), this is valuable information when planning your meals for the week.

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Now it’s time to go to the store. If you don’t have a bunch of recipes memorized like I do, feel free to bring your recipe food lists with you to the store so you make sure you get everything you need for the coming week. I try to buy seasonal produce that’s on sale to further stretch my money. I do the same thing with the meat section. I head straight to the “Manager’s Sale” section and inspect the meats there for anything appealing to me. Remember those chicken thighs I was talking about earlier? I got those on sale for 50% off! The feeling of getting a pound of organic, non-GMO chicken for less than $5 is a great feeling.

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You’re almost done! You’ve looked at your week, taken stock of the kitchen, gathered your bounty from the store, and now you are home. So let’s get cooking. Now you just need to cook all this great food and you’ll be done. Granted, depending on your recipes this may take a bit, but your Future Self will be so grateful to Past You for being able to open the fridge and see all this amazing food sitting inside ready to be eaten.
And you’re done! Let me know what you thought about this post in the comments.

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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