*Sorry for the late posting. My internet was being weird all day today.*
Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level core exercise that I like to call a Roll Up.
Why Do a Roll Up?
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
• This exercise emphasizes strength in the body and helps create toned muscles.
How to Perform a Roll Up:
1. Lay down on your back with your legs straight on the floor (for a beginner), bent in table top (for intermediate), or extended straight at a 45degree angle (for advanced).
2. Tuck your chin slightly to protect your neck and bring your hands up to point towards the ceiling above your shoulders.
3. As you exhale, articulate up one spinal vertebra at a time until you are completely seated.
4. Roll down slowly in the same manner of articulation until you are flat on your back again.
5. Continue moving in this manner for 12-15 reps. Be sure to repeat for 3-4 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!
Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level upper body AND core exercise that I call the Dip ‘N Lift. This move does require access to a Pilates reformer, so let’s explore how to use this piece of equipment for some great upper body and abdominal benefits!
Why Do a Dip ‘N Lift?
Tricep dips and ab curls really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
This exercise emphasizes strength in the body and helps create toned muscles.
Tricep Dips are some of my favorite upper body exercises because they require more core, shoulder and triceps stability in order to complete the movement. This leads to better functional mobility in our everyday lives outside the gym!
Working on these muscle groups helps you build stability, strength and power in your upper body.
How to Perform a Dip ‘N Lift:
Sit on top of the footbar with your hands firmly beside you and your knuckles facing the same direction as your gaze.
Place your heels against the carriage of the reformer and press out to straighten the legs.
Sit up tall and engage your core.
When you are ready, use your upper body to lift yourself off the footbar and perform a tricep dip down into the front well of the reformer.
Press yourself back up to a straight arm position, then use your core to “scoop” your spine up and over the footbar while the booty lifts to the sky. Your abs are the main mover for this and will be able to pull you up and backwards.
Continue moving in this manner for 12-15 reps. Be sure to repeat for 3-4 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!
Hello and welcome everyone to another edition of Fey Fitness! It’s so good to be back making fitness content for you all! I missed you guys and can’t wait to dive back into making great health and wellness videos for our community. In this video we are exploring an advanced level core exercise that I call an Advanced Ab Plank.
Why Do an Advanced Ab Plank?
Planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
Sit on top of the Exo Chair and place your toes/balls of the feet on the pedal of the chair.
Press the pedal to the ground and secure the heels of your feet onto the wooden portion of the pedal.
Stand up and then forward fold to place your hands on the ground and inchworm yourself out into a plank position (NOTE: Your heels will naturally lift off the pedal and this is ok, we only want the toes/balls of the feet on the pedal).
Engage your transverse abdominis muscles to pull the feet 1-6” up into the air lifting the pedal off the ground.
Use your transverse abdominis muscles to lower the pedal back to the start position.
Continue moving in this manner for 12-15 reps. Be sure to repeat for 3-4 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!
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!
Hello and welcome everyone to another edition of Fey Fitness! Today I thought I would show you all my morning stretching routine that I do each day now that I have a Pilates EXO Chair in my fitness filming room. You by no means need to incorporate this exact routine into your life, but I hope this segment inspires you to create your own stretching routine each morning. It really is a great way to start your day!
And, just for fun, I tried to make the stretching series of this video in an ASMR theme to help you relax as you watch. Let me know what you think!
Why Do Morning Stretches?
When we sleep at night, our muscles experience a reduction in tone and fluid levels. So stretching helps this lost fluid to be reabsorbed back into the muscle tissue to revitalize it.
Additionally, our muscles can become stiff from lack of use overnight, so stretching helps our tissues recalibrate the feedback mechanisms that determine our normal muscle range of motion.
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!
Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level exercise called a Quadruped Leg Circle. This exercise can be a great starting point for a beginner because it will work the total body, but have an emphasis on the legs and core. The main thing to remember is to keep your back as straight as possible to not put unnecessary pressure on your spine.
So with all that said, let’s dive into this exercise! With this workout you’re really getting a big bang for your buck. Plank and quadruped exercises work the abs, glutes, chest and back muscles. So this one exercise is a great way to hit several muscle groups at once! However, by adding in the addition of the leg circles we are targeting the glutes and legs to further enhance the muscle growth to these areas- and muscle growth means lean, toned and sexy muscles!
Why Do a Quadruped Leg Circle?
• Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
• Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
• 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.
• This exercise emphasizes strength in the body and helps create toned muscles.
• Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!
How to Perform a Quadruped Leg Circle:
Come onto your hands and knees on a soft surface like a yoga mat. Make sure your knees are directly under your hips and your hands are under your shoulders.
Keeping the core engaged and the back straight, extend the right leg out behind you and begin tracing small circles in a clockwise or counterclockwise motion.
Perform the desired number of reps and then make circles in the other direction on the same leg.
Bring the right leg back to the starting quadruped position.
Now repeat this process with the left leg.
Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.
My recommendation is to perform this exercise along with your lower body workout routine get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!
I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.
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!
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!
