Fitness Videos

Advanced Side Plank with Leg Abduction and the Magic Circle for Total Body Fitness!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an advance level total body exercise called a Side Plank. What makes this move advanced is the addition of a single leg lift and using a Magic Circle to activate the lower and upper body more intensely than a side plank alone.

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!

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Why Do a Side Plank with Leg Abduction or a Magic Circle?

  • The leg lift 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.
  • 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.
  • 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.

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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Fitness Videos

Resistance Band Teaser and Back Workout

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another intermediate level resistance band exercise that will target both the abdominal muscles and back.

Why Do a Resistance Band Teaser with Back Workout?

  • A neutral grip back workout will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • 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.
  • A basic neutral narrow grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.
  • 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.
  • 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.

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

Advanced Reverse Crunch Ab and Leg Exercise

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level core and also leg exercise that you can use with resistance bands or a Pilates springboard. Please be sure to follow the instructions in this video very carefully as this is an advanced level move and I want to keep you safe while performing this exercise.

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Why Do Core Work with Resistance 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.

 How to Perform Core and Leg 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 roll down bar) around the arches of your feet.
  5. Slowly extend your legs to the center of the room, or perform a straight leg lower and lift, then bring the hips up into a reverse crunch or short spine.
  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

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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.

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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.

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 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

Advanced Upper body and Core Dip ‘n Lift for a Stronger You!

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!

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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.

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How to Perform a Dip ‘N Lift:

  1. Sit on top of the footbar with your hands firmly beside you and your knuckles facing the same direction as your gaze.
  2. Place your heels against the carriage of the reformer and press out to straighten the legs.
  3. Sit up tall and engage your core.
  4. 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.
  5. 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.
  6. 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!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

 

Fitness Videos

Playful Morning Stretches on a Pilates EXO Chair and ASMR Sounds!

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!

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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Cooking Shows · My Life

Nutrition Series Hiatus: Fey Fitness Life Update!

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.

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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.

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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!

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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