Fitness Videos

Beginner Resistance Band Leg Exercises (Routine)

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise routine. There are three different moves in this video, but all of them require being in a quadruped position to maximize lower body engagement.

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 various exercises, 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!

Fitness.jpg

Why Do a This Leg Routine?
• 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 These Exercises:
1. Come onto your hands and knees on a soft surface. Make sure your knees are directly under your hips and your hands are under your shoulders.
2. Keeping the core engaged and the back straight, and place a resistance band, or Pilates loop, around the arch of your foot.
3. For the first exercise, lower the foot straight down to a 90 degree angle with your hip and use your glutes and hamstrings to draw the leg straight up and out behind you.
4. Repeat for the desired number of reps on each side.
5. The second exercise requires opening the leg outward, away from the midline of the body, to bring the 90 degree straight leg parallel to the floor. Repeat Steps 3 and 4 in this new position.
6. The final exercise uses the same starting position as Step 5, but this time the leg will raise and lower vertically, rather than move along a horizontal axis.

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 my 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

cropped-logo2

Advertisements
Fitness Videos

Beginner Ab Exercises with Resistance Bands or Pilates Reformer

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise that you can use with resistance bands or a Pilates reformer.

Fitness.jpg

Why Do a Core Work with Bands?

  • 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.
  • 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.
  • 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 adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
  • 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.

reformer

 How to Perform Core Work with Bands:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top and place the resistance bands (or Pilates straps) around your thighs between knee and hip height.
  5. Slowly extend your legs to the center of the room, or perform a straight leg lower and lift.
  6. Moving just as slow, return the starting position.
  7. Continue moving in this manner for 12-15 reps and for 3 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

Website: https://www.feyfitness.com

 

Fitness Videos · My Life

June Channel Update! (Moving, Travel and More)

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!

Cheers,
Fey

Fitness Videos

Intermediate Plank Knee Pull Ins

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Plank Knee Pull In. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process. If you find your shoulders feeling weak or aching as you perform this exercise, you can always place your hands on a sturdy, elevated surface such as a chair, bench or coffee table to keep the upper body elevated off the ground and make the move easier.

Fitness

Why Do a Plank Knee Pull In?
• 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.
• 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.
• 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 Plank Knee Pull In:
1. Grab two furniture gliders or fitness gliders and place one under each foot.
2. Come up into a plank.
3. Moving at the same time, bring both knees in to your chest.
4. Trying to move seamlessly, and keeping the rest of the body still, extend the feet back out to the starting position.
5. Continue moving in this manner for 12-15 reps and 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 my website at FeyFitness.com .

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

 

Fitness Videos

Single Arm Hug A Tree Chest Exercise for Beginners

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level chest exercise called a Single Arm Hug a Tree. Technically, this exercise is seen a lot in Pilates studios, but it can be modified with resistance bands for home use.

Fitness

Why Do a Single Arm Hug a Tree?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm exercises 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.
  • Working just one side of the body at a time allows you an opportunity to really focus on form and bodily awareness. So you can perfect your technique before complicating things by adding another arm into the mix.

ffgg.jpg

How to Perform a Single Arm Hug a Tree:

  1. Place a resistance band of your choosing in a door or around a sturdy object.
  2. Take both handles in one hand.
  3. Sit or stand nice and tall with a straight spine, engaged core and shoulders rolled down in their sockets.
  4. When you are ready, open the arms wide with a slight bend in the elbows.
  5. Exhale as you bring both arms in towards the midline of the body and your fingertips touch in front of your sternum.
  6. Inhale and slowly open the arms back to the starting position.
  7. Repeat this motion 12-15 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

Cooking Shows

Leafy Recipes Series: Southern Collard Greens for Better Health!

Slide2.JPG

Hello and welcome to today’s edition of Cooking with Fey! I’m officially asking for a refund on this year’s winter. It’s been too cold and we’ve had too much snow where I live. In short, I’m over the chilly weather. So to warm myself up I’m thinking back to my childhood in the south where my grandmother would make us collard greens as a side dish with dinner during the warm weather months when it was fresh from the garden.

snowflake-2910087_1920-1024x791

But I realize that you might be asking yourself, “What on earth are collard greens?” This leafy green is a southern comfort food and staple in many dinners. Collard greens are a part of the cruciferous family (think kale, Brussel sprouts and cabbage). Foods from the cruciferous family are amazing for digestive health and pack a punch in terms of other health benefits. Collard greens are no different, this yummy vegetable has many health benefits to add to your diet such as: lowering cholesterol, cancer prevention, heart health, digestive tract health and they have anti-inflammatory properties.

Collard greens also contains these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Folate
  • Calcium
  • Dietary fiber

download.jpg

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

As you may know, collard greens is a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Which is especially important now that cold weather seems to be here to stay for most parts of America.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables, and foods high in Vitamin C, had the largest positive impact.

Other studies have found that activities such as daily walking, combined with collard greens intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding collard greens to your healthy lifestyle diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then collard greens might be the answer you’ve been looking for.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

Vitamin E is important to protecting the bodies’ vision, reproductive organs, blood, brain and skin. Gosh, that’s quite the list of benefits from one little nutrient! Vitamin E is also a source of antioxidants. 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. 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.

Science is also starting to show that diets rich in antioxidants have a positive effect on cognitive diseases like Alzheimer’s or Parkinson’s diseases. While these illnesses currently have no known cure, diets rich in antioxidants and anti-inflammatory compounds can lower the risk of developing these diseases later in life.

5349529.jpg

Folate, which is one of the B vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

Calcium is the essential mineral everyone was taught as a kid would help us build strong bones. And you are right in remembering that from 3rd grade science. Calcium is vital for the health of our bones, and for slowing down bone density loss as we age. The mineral calcium also impacts the muscle that surrounds blood vessels, causing it to relax. Which is important for blood pressure and muscle contraction. Just remember, it is difficult for the body to effective absorb calcium without the presence of Vitamin D in the body, so be sure to have an adequate source of Vitamin D in your diet to maximize the effects of calcium.

Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

RECIPES:

Slide3.JPG

Slide4.JPG

cropped-logo2

Fitness Videos

Reverse Mermaids for Core Strength and Flexibility!

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.

jhjyfy.jpg

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:

  1. Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
  2. 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.
  3. 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.
  4. Pause for a second or two, then inhale as you slowly return to the starting position.
  5. Repeat this motion 12-15 reps on each side of the body for 3 sets.

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

cropped-logo2