Fey Fitness

Calm Shell for Outer Thighs and IT Bands

August 28, 2018August 28, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hip abduction and IT Band workout called a Banded Clam Shell. This exercise is named as such because when you are performing the movement your legs look like a clam shell opening and closing. Banded Clam Shells are amazing for improving leg mobility and reducing pain or stiffness in conditions such as patellofemoral pain syndrome.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Why Do a Banded Clam Shell?

The clam shell exercise really works the gluteus medius. This is the abductor muscle that forms the outside edge of your booty and outside of your hip. So by working and strengthening this muscle you are increasing the functionality of your hips and lower body, and also developing a more rounded booty- to me that’s a win-win!
Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
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!
And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.

How to Perform a Banded Clam Shell:

Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another and a band wrapped around your thighs between 2-3 inches above the knees.
Bend the knees to approximately a 45-60 degree angle.
Engage your core and keep your feet together as you raise the top thigh to the ceiling or sky slowly and in a controlled manner. Note: Keeping the feet together will create a hinge motion and your legs will resemble a clam opening up- hence the name.
Hold this position for 1-2 seconds before slowly lowering the leg back to the starting position.
After 15-20 reps, roll over and perform this movement on the other leg.
Repeat this motion for 15-20 reps and for 3 sets per leg.

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

Fitness Videos

Beginner Hamstring Roll-Ins on a Stability Ball

August 22, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute workout called a Stability Ball Hamstring Roll-In. I know it’s a mouthful to say, but don’t worry, it’s an easy exercise that is well worth your time! In addition to working the back of your legs and booty, this exercise is perfect for increasing your balance and stability- which leads to better functional mobility in your everyday life.

Why Do a Stability Ball Hamstring Roll-In?
• The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
• Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
• These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
• Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
• 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.

How to Perform a Stability Ball Hamstring Roll-In:
1. Begin on the floor laying on your back with your feet positioned on the stability ball so that when your legs are extended straight out your ankles and heels are resting on the ball.
2. Raise your hips off of the ground, keeping your weight on your shoulder blades and your feet. This should form a straight line from your heels to your shoulders by keeping your back straight and your core engaged. PRO TIP: Keep your arms outstretched on either side of your body with your palms facing the ceiling to balance yourself better.
3. Use your hamstrings and glutes to pull the ball towards your bottom (booty) as far as you can while keep your hips as high as possible in the air.
4. Hold this position for 1-2 seconds before rolling the legs back to the starting position outlined in Step 2.
5. Repeat Steps 2-4 for 15-20 reps and for 3 sets.

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

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Fitness Videos

Leg Day Challenge: The Baby Deer

August 14, 2018August 14, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I have a challenge for you all! The Baby Deer is a leg day burnout that I’ve been having my clients perform recently, and they’ve really loved it. So I thought I would extend the offer to you all to perform this lower body challenge as well to see how you liked it.

Why is it called a Baby Deer? Because after you complete this challenge your legs will be so tired that you will walk like a baby deer learning how to walk for the first time! It’s a challenge that sounds so simple, yet is killer for the legs.

Why do a Wall Squat? Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat.

However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation. Further, this move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Moreover, squat holds are an isometric exercise where the leg muscles are activated and working hard- but you never have to move a muscle! This means you can still get good gains from this movement, without bending the knee and aggravating old knee injuries. Simply come down into a normal squat and hold this position for as long as you can. It’s really that easy to work your muscles!

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Why Do a Baby Deer Challenge?
• Wall Squats and Squat Holds strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
• When you perform these two exercises you build lower body muscles, and help your muscles work more efficiently, by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
• 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 will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

How to Perform a Baby Deer:
1. Begin by performing 60 Wall Squats.
2. Then immediately come into a low squat and hold this position for between 1-3 minutes. Start off with 1 minute for beginners and increase your time in the squat position according to your level of physical fitness.
3. And you’re done! Now try walking! 🙂

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

Fitness Videos

Hammy Time: Beginner Hamstring and Glute Exercise!

June 19, 2018June 19, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute burnout that you can use at the end of your lower body (leg day) routine that will work the entire back of your thigh. I call this a “Hammy Time” as a play on words from the MC Hammer song “U Can’t Touch This.” It’s a silly name, but it really sticks in my client’s minds and they always remember it.

Why Do a Hammy Time Workout?

The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.

How to Perform the Hammy Time:

Find a wall and yoga mat.
Fold the yoga mat up until it becomes a comfortable surface for you to place your knees on.
Get on your knees on the yoga mat and back up until your feet are flat against the wall.
Stand nice and straight. If it helps, you can press your hips forward slightly to ensure that you are forming a straight line between your spine, hips, and thigh bones.
Press the feet firmly into the wall while tightening the muscles in your core, hamstrings and glutes.
Slowly lower your body forward using your hamstrings and glutes to slow your decent and keep you in a straight line.
At some point you will hit a point where the hamstrings can no longer aid you in your decent to the floor. Use your hands to catch yourself and bring you back to the starting position.
Repeat this motion 10 times for 1-2 sets.

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Though you may find yourself laughing the first few times you do this for how ridiculously hard it is and how seemingly easy the instructions make it sound!

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

Fitness Videos

Bounce Yourself to Good Health with a Plank Jack!

June 5, 2018June 5, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another advanced plank exercise called a Plank Jack. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

Why Do a Plank Jack?

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.
You are also working on your balance by being in a plank. Being able to maintain a normal plank is hard enough, but trying to incorporate a jumping jack into the mix really steps up the difficulty in terms of keeping you balanced and not toppling over. This translates to better balance and stability when you are performing daily tasks or going out into the world.
Jumping the legs in and out like you would during a jumping jack works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during the movement. This means your legs stay sleek and strong.

How to Perform a Plank Jack:

Bust out a yoga mat or other surface that is level and won’t hurt your feet or hands.
Come up onto your hands and feet with your hands directly under your shoulders.
Engage your core and keep your spine is straight and your body is in a straight line from head to toes. NOTE: If you need to, tighten that booty to give some extra support to your low back while in this position.
When you are ready, jump your feet outwards like you would to perform a jumping jack and land on your toes.
Now jump so that your feet are back together in the starting position.
Repeat this motion, 10-15 times or set a timer and perform this for 30 seconds.
Continue for 2-3 sets.

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

Fitness Videos

Swimmer Exercise for a Toned Core and Booty!

April 24, 2018 feyfitnessLeave a comment

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to perform a Swimmer Exercise. The Swimmer is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid, trapezius and tricep muscles- wow, what a list of amazing benefits for this exercise! This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

The Swimmer is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.

I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!

How to Perform a Swimmer Exercise:

Lay down on your stomach on a yoga mat or soft patch of carpet.
Extend your arms straight overhead and keep your legs straight behind you on the floor.
When you are ready raise both your arms and legs off of the floor as high as they will go. Rotate the arms in a wide arc towards your booty and twist your forearms so the palms turn from facing the floor to facing the ceiling.
Place the back of your hands on the lowest part of your glutes (booty) as you can.
Hold this position for a second or two, then return to the starting position.
Repeat this motion for 15 reps and for 3 sets.

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 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