Fitness Videos

Staggered Stance Pushups for Stronger Pecs, Shoulders and Triceps

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level chest exercise called a Staggered Stance Pushup. I like to save this exercise for clients to transition them out of regular pushups and into something a little more advanced as the movement allows for lots of variation depending on skill level and strength.

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Why Do a Staggered Stance Pushup?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Staggered Pushups are more advanced forms of a pushup because they 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.

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 How to Perform a Staggered Stance Pushup:

  1. Come down into a normal pushup position with a straight back and toes firmly planted on the ground with your heels pointing towards the sky.
  2. Depending on skill and strength level, bring one hand up towards your head and the other hand down towards your waist- but continue to keep both hands shoulder-width apart.
  3. Lower yourself down as though you were performing a normal pushup, and press firmly through your hands to press yourself back into the starting position.
  4. Repeat this motion 10-15 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

Say Yes to Peaches for Good Health and Great Taste!

Hello and welcome to today’s installment of Cooking with Fey! On this rainy Friday we are going to continue exploring iconic summer foods and dive into another beloved warm weather food, peaches.

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Nothing says summer to me quite like peaches. Why? Because peaches are one of my favorite fruits to eat as a kid on those long, hot summer days. We didn’t have an air conditioner where I lived as a child, but a peach fresh from the fridge made the day better and the heat not so bad. Plus, I have a terrible sweet tooth and just loved it when my grandmother made peach cobbler for us!

Aside from my feelings of nostalgia, peaches have health benefits to add to your diet such as: reducing free radicals in the body, warding off some cancers and keeping our skin looking youthful. Just like the article two weeks ago on lemons, that’s a lot of benefit from one little, fuzzy fruit!

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So with all that in mind, let’s break down how peaches are able to make such wonderful boasts about helping us live a healthy lifestyle. Besides being ridiculously tasty and amazing in almost any meal. Okay, okay, enough of my babbling!

As you may know, peaches are a stone fruit from China that contains a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Granted, not all peach varieties are created equal. Some contain higher antioxidant profiles than others, but regardless of the type of peach you eat, just remember that the peel has the highest dose of antioxidants when compared to the pulp. So be sure to munch on the peel of the fruit as you enjoy this tasty treat. Also, as with most things in life, fresher is always better, and peaches are no different. Fresh peaches contain much higher antioxidant levels than peach jams or preserves.

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But what are these magical antioxidants that make peaches so great at fighting free radicals? Well, caffeic acid is one antioxidant found in peaches that protects the body from a carcinogenic mold called aflatoxin that’s often found in certain types of food like peanuts, corn and peanut butter. More than any other antioxidant tested, the caffeic acid found in peaches destroyed the production of aflatoxin, reducing it by as much as 95 percent.

Caffeic acid is also a rock star when it comes to helping the body fight fibrocarcinoma, a nasty tumor that can grow in the body’s fibrous connective tissues. Additionally, the caffeic acid in peaches can also slow the development of some types of colon cancers!

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Peaches also contain high levels of polyphenols, which are compounds known for kicking some cancer’s butts. In fact, researchers at Texas A&M found that the polyphenols in peaches slowed the growth and metastasis of one strain of breast cancer. The study results were so positive that researchers recommended breast cancer patients consume two or three peaches a day to help combat the cancer (Polyphenolics from peach [Prunus persica var. Rich Lad] inhibit tumor growth and metastasis of MDA-MB-435 breast cancer cells in vivo, 2014.)

Also, in a different Texas A&M study, researchers found that not only do polyphenols slow the development of breast cancer, but they do so without harming any of the healthy tissue nearby. Now that’s a medical breakthrough that I can get behind!

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These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin. Which this girl is all about! Lord knows my poor skin needs all the help it can get after years spent worshiping the sun as a teen.

And it’s not just the delicious parts of the fruit that are beneficial to our health! While doing my research I discovered that in ancient China the seeds and flowers of the peach plant were used to treat patients. For example, modern medicine found that the chemical compounds within the peach seed can slow the development of papilloma tumors on or in the skin, and stave off the growth of these tumors into full blown cancer! (Anti-tumor Promoting Effect of Glycosides from Prunus persica Seeds, 2003). While the flowers of the peach tree can protect the skin from harmful UV damage and the onset of some skin cancers.

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So the next time you see peaches at your local farmer’s market, take a big bite of stone fruit to take a big step in holistic health!

RECIPES:

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Nutritional Information:

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Additional Reading:

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Cooking Shows

Belly Fat Be Gone! Foods to Combat the Bloat.

Hello everyone and welcome to another blog entry of Fey Fitness! Today I wanted to take a moment and talk about belly fat.

I’ve had a few clients lately talk about nutrition and healthy eating lifestyles and express concern that they feel that they are carrying a little too much around their mid-sections. Now, we may all feel like this after a big meal or a weekend abroad on vacation, so if you are also concerned about your middle and would like to start making healthier food choices to combat this trouble area try incorporating the following foods into your diet to help banish that fat!

Supplements:

  • Conjugated Linolic Acid (CLA) 3,000mg in the morning and 3,000mg at night before bed.

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Breakfast:

  • Old Fashioned or Steel Cut Oats
  • Egg Whites
  • Berries! (Blackberry, raspberry, strawberry, blueberry- mix these bad boys in with your oatmeal to banish belly fat and boost the nutrient content)
  • Low-sodium cottage cheese
  • Bananas (Try not to eat this at night. There are some fitness gurus who say a banana will disrupt your sleep if eaten late at night)
  • Citrus Fruit (Oranges, Grape Fruit)
  • Pineapple
  • Coffee (but go easy on the milk, and no sugar)

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Lunch and Dinner:

  • Spinach
  • Kale
  • Collard Greens
  • Cauliflower
  • Cabbage
  • Brussel Sprouts
  • Basically, if it’s a leafy green, eat it! J
  • Avocados
  • Asparagus
  • Mushrooms
  • Carrots or Parsnips
  • Sweet potatoes
  • Butternut
  • Squash
  • Pumpkin
  • Tomatoes
  • Cucumber
  • Kidney Beans
  • Lentils
  • Chickpeas
  • Baked or Steamed Potatoes (don’t get too heavy handed with that butter though! And try substituting Olive Oil for butter for healthier fats)
  • Miso soup
  • Tempeh
  • Sauerkraut or KimChi
  • Garlic
  • Onion
  • Leeks
  • Scallions
  • Shallots
  • Lean Turkey or Chicken
  • Fish – Salmon, Tilapia, Swordfish, Tuna, Sardines
  • Whole Grain Breads (Avoid bleached flour. Instead, eat bread made from brown rice, quinoa, wheat,  barley, millet, farro, sorghum, and amaranth)
  • Tea (Matcha, Green, Oolong, Roobios, White, Jasmine)
  • Season with herbs as much as you can to avoid fatty or high calorie sauces. Try: basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers.

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Snacks:

  • Almonds (unsalted)
  • Walnuts
  • Pistachios
  • Pumpkin Seeds (unsalted)
  • Sunflower Seeds (unsalted)

 

If you have specific health and wellness concerns please discuss those with your healthcare provider before beginning any new or drastic dietary change. They will know your unique situation and health needs better than anyone. Or feel free to reach out to me and I would be more than happy to help!

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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

Patreonhttps://www.patreon.com/FeyFitness

Instagramhttps://www.instagram.com/fey_fitness

YouTubehttps://www.youtube.com/c/FeyFitness

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Cooking Shows

Crock pot Meals: Chicken and Vegetables (Organic)

Hello and welcome everyone!

In today’s video I’ll show you how to make this delicious chicken leg and mixed vegetable recipe. If you’d like to make this yourself, please see below for the ingredients you will need.

Ingredients:

  • 1 cup chopped carrots (I used organic)
  • 1/2 cup chopped broccoli (I used organic)
  • 1/2 sliced yellow onion (I used organic)
  • 1/4 cup water
  • 4-6 organic chicken legs
  • 1/2 cup of sauce of your choice

Directions:

  1. Place carrots and broccoli in the crock pot.
  2. Add the chicken
  3. Top with onion slices
  4. Add the water, sauce, salt and pepper.
  5. Cover and turn crock pot on high.
  6. Wait 6-8 hours.
  7. Serve and Enjoy!

As always, please like and subscribe for more fresh content, and follow me on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

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Cooking Shows · My Life

How Much Water Should You Be Drinking Each Day?

We’ve all heard it since we were little, that we should be drinking 64 ounces of water a day- but who actually does?

Well, science is continually showing that drinking enough water each day helps every aspect of your body- from brain function to weight loss.*

Okay, we get it, drinking water is good for our entire body. But how much of this stuff should you actually be drinking each day?

The easiest answer is to take your weight and divide it by two. And that number is how many ounces you should be drinking in a day.

For example, if you weigh 130 pounds then divide 130 by 2 and you get 65. So 65 ounces is how much water you should be drinking in a day.

Easy right?

And there are fun things you can do to water if you just don’t enjoy the taste (or lack thereof). I like to fill a large pitcher with water and add sliced lemons, limes, or apples to the water and let that sit overnight in the fridge. That way the next day all of my water has a delightful citrus or fruity taste to it. For me, the light flavor encourages me to drink more water.

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But what about you? How much water do you drink in a day? Let me know down below.

And as always, please like and follow my blog. You can also find me on Instagram @fey_fitness or on YouTube at Fey Fitness.

Cheers,

Fey

 

*Source: 7 Science-Based Health Benefits of Drinking Enough Water.
By Joe Leech, Dietitian (https://authoritynutrition.com/7-health-benefits-of-water/)