Cooking Shows

Professional Development Opportunity! Training Weekend.

Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m starting my three day training program, so there won’t be any nutrition article today.

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In case you missed my first post on the topic, I’ve been awarded an opportunity through the studio I work at to take a professional Pilates instructor course! I am thrilled and feel so blessed to be given this amazing experience to progress my professional career as a trainer. This scholarship is only presented once a year to employees who show merit and a passion for fitness, so it was a dream come true to be given such a rare gift. It’s an amazing feeling, and one I am currently finding hard to put into words.
The only downside to this program is that every three weeks I won’t be able to post my normal nutrition blog because I’ll be away from the internet and in training.
Not to worry, the rest of the month will remain unscathed, and you can expect blog entries on the regularly scheduled time and format.

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Thank you for your patience with this wonderful growth opportunity I’ve been blessed with, and I look forward to posting another entry next week as life returns to normal.

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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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.

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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.

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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

Fitness Videos

Fey Fitness: Car Trouble!

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Hi everyone! Thank you for tuning in to what would normally be a Fey Fitness video. My car engine area started making a terrible noise today and when I called my local mechanic shop they told me to bring it in right away to get checked out. So with that in mind I’m going to skip my video this week and we’ll pick up next week with another fitness video.

Have a wonderful day and I look forward to seeing you all next week!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness
Instagram: https://www.instagram.com/fey_fitness
YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

Fey Fitness: X Push-Up For Total Body Strength!

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level exercise called an X Push Up. 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.

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Why Do an X Push Up?

  • 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.
  • Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
  • Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
  • 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.
  • 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.
  • 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!
  • 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 an X Push Up:

  1. Lower the straps on the TRX strap to mid-calf.
  2. Come onto your hands and knees in a quadruped position and slip your feet into the foot cradle of the TRX strap with the top of your foot against the bottom of the foot cradle so the bottom of your foot is facing the sky.
  3. Come into a plank position on your hands with your feet in the TRX straps.
  4. Trying to move seamlessly, abduct the legs apart while you lower your upper body into a push up.
  5. As you press up from a push up into a hand plank, adduct the legs together so they are parallel to one another.
  6. 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 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

Cooking Shows

No Nutrition Blog Post Today: Fey is Sick!

Hello and welcome everyone to my nutrition series. Unfortunately, I am very ill and don’t have enough coherent thought to make a blog post today detailing the nutrient profile and recipes for anything.

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The recent Snowmageddon we’ve had meant I got to spend a lot of time outside in the freezing weather shoveling snow and picking up broken tree branches, which is where I think this darn illness came from.

But once I’m feeling better I will definitely publish an entry. Until then, have a wonderful weekend!

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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Fitness Videos

Snowmageddon At Home Upper Body Workout

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Hello and welcome everyone to another edition of Fey Fitness! Snowmageddon is officially upon us where I live, with most of the people I know have been stuck at home for several days now. Even while I write this it is continuing to snow outside, so it doesn’t look like the end is in sight for us quite yet. With that in mind, some friends of mine have asked for a simple workout they can do at home to keep themselves in shape until the sled dog teams can come rescue us and take us to the local gym. So I decided to do things a little different this week and provide everyone with a simple upper body workout anyone can do at home with a chair and a dumbbell.

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Why Do an Upper Body Workout?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm chest presses 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.
  • Using dumbbells allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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.

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!

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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Fitness Videos

Fey Fitnes: Double Leg Taps for Core Strength

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level core exercise called a Double Leg Toe Tap. This move is a more advanced version for the Single Leg Toe Taps I taught you a few weeks ago, so when you are ready to take this move to the next level this is how you will do it!

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Why Do a Double Leg Toe Tap?

  • 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.

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 How to Perform a Double Leg Toe Tap:

  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.
  5. Slowly lower both legs in unison to tap the heel or toe on the ground.
  6. Moving just as slow, return the legs to table top.
  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

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