Fey Fitness

Website: https://www.feyfitness.com

Staggered Stance Pushups for Stronger Pecs, Shoulders and Triceps

January 1, 2019January 1, 2019 feyfitnessLeave a comment

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.

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.

How to Perform a Staggered Stance Pushup:

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.
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.
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.
Repeat this motion 10-15 reps on each side for 4 sets total.

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

Reverse Mermaids for Core Strength and Flexibility!

December 18, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch that is called a Reverse Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days. The Reverse Mermaid is the sister move to the traditional Mermaid we learned about last week.

Why Do a Reverse Mermaid?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.

How to Perform a Reverse Mermaid:

Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
Place your right hand on the floor, foot bar or other stable surface beside you. Keep the right hand about a fists width in front of your shoulder.
As you exhale, bring your left arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your right arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP: Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
Pause for a second or two, then inhale as you slowly return to the starting position.
Repeat this motion 12-15 reps on each side of the body 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

Fitness Videos

Mermaids for Core Strength and Flexibility!

December 11, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch called a Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days.

Why Do a Mermaid?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.

How to Perform a Mermaid:

Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
Place your left hand on a ballet bar, foot bar or other stable surface beside you. Keep the left hand about a fists width in front of your shoulder.
As you exhale, bring your right arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your left arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP:Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
Pause for a second or two, then inhale as you slowly return to the starting position.
Repeat this motion 12-15 reps on each side of the body 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

Fitness Videos

Chest Lifts for Strong, Toned Abs

November 13, 2018November 13, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today we are taking a little break from the Stronger Back Series to talk about our core. I was worried you all might be getting sick of back workouts and exercises, so here is an easy ab exercise you can do from the comfort of your own home.

Why Do a Chest Lift?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.

How to Perform a Chest Lift:

Lay on a soft surface that won’t hurt your back with your knees bent and feet planted firmly on the floor. For a more advanced workout you can place your legs and feet in a table top position with the knees and hips at a 90 degree angle.
For a beginner workout, place your hands gently behind your head and keep your elbows wide, but still in your peripheral vision. For more advanced versions your arms can be pointed straight up towards the ceiling, or kept parallel to the floor.
Tuck your chin slightly to better stabilize the spine and neck.
Engage your core and raise your sternum up and towards the sky. Try to raise yourself up off the floor enough so most of your shoulder blade is off the ground.
As you exhale, slowly lower yourself back down into the starting position.
Repeat this motion 12-15 reps 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

Fitness Videos

Ladybug, Ladybug Let’s Strengthen That Core!

September 25, 2018September 25, 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 core exercise called a Ladybug. Well, this exercise is normally called a Dead Bug, but I really dislike this name and decided to rename it to something less…gross. This exercise is great because it is an anti-extension exercise, which means this type of exercise works to protect the back.

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 Ladybug?

By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.

How to Perform a Ladybug:

Start off by laying on your back on a comfortable surface.
Bring your legs up so your knees are directly above your hip bones and the knees are bent at a 90 degree angle. Your calves and feet will be parallel to the floor.
Raise your arms so that they are straight up above your shoulders and your fingertips are reaching towards the ceiling. PRO TIP: To make this exercise harder, try holding a ball or other weighted object in your hands.
Extend your right leg straight out and parallel to the ground. Keep the left leg in the starting position, as well as your arms.
Bring the right leg back to the starting position and repeat the motion described in Step 4 with the left leg.
Repeat this motion 15-20 times 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

Fitness Videos

Side Plank Toe Taps for Total Body Fitness!

September 4, 2018September 4, 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 total body exercise called the Side Plank Toe Tap. You will need a soft surface to place your elbow on (like carpet or a yoga mat) and something to lightly tap your foot against, but other than those two items this exercise is very simple to perform!

In the following video I will demonstrate several variations you can use to make this exercise easier or harder depending on your fitness level and goals. However, if you have additional questions please feel free to reach out to me and I would be happy to further customize this workout for you!

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 Side Plank Toe Tap?

The toe tap portion of this 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.
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.
Side planks are wonderful for the quadratus lumborum, a core muscle that comprises part of the posterior abdominal wall and has an important role in averting back pain.
In addition, the rest of your core muscles get a great workout from being in a side plank as they have to work harder to keep you stabilized and balanced than when in a traditional face down plank position.
Lastly, side planks on either your hands or elbows mean that you need to balance on one arm. Which is a fabulous pose for strengthening your shoulders and arms.

How to Perform a Side Plank Toe Tap:

Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another. Come up onto your left elbow and bring your upper body and hips off the ground. Keep a straight line from the top of your head down your spine to your feet.
Raise your right leg up and forward to lightly tap it on the ground (for a beginner) or on the top of a medicine ball (for more advanced users).
Return the right leg to its starting position on top of the left leg.
That is one repetition.
Repeat this motion for 15-20 reps, then roll over and perform this movement on the other leg.
Repeat this motion on the other side 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