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

 

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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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Cooking Shows

Almost Done With Pilates Training Program!

Hi everyone,

For those of you who have been following along with my weekly nutrition series and seen that on some recent weekends I’ve had to postpone writing blogs for a professional development opportunity- the end is officially in sight! I’ve just got about four (4) more weeks of this left and then I’ll be done with my Pilates teacher training program and can get back to normal postings!

Please bear with me a little while longer while I finish up final reports, tests and observations.

Your patience and understanding of this process has been 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

Intermediate Pilates Core Exercise: Airplane

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called Airplane in Pilates. This exercise is amazing for your abdominals, obliques and erector spinae 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!

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Why Do Airplane?

  • Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and obliques 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.

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How to Perform Airplane:

  1. Sit on a box or other elevated, solid surface.
  2. Place the outer leg under a heavy strap or against a solid surface to brace yourself against and feel safe.
  3. Keeping your hips and spine in a neutral alignment, place your hands in your hair. PRO TIP: Never place your hands on your head, as you may tug or pull on your head and hurt your cervical spine (neck).
  4. Side bend over to your full range of motion.
  5. Rotate your thoracic cavity away from the leg in the strap while keeping your neutral spinal alignment.
  6. Optional: Open the arms wide like an airplane.
  7. Use your core to slowly return yourself back to the starting position.
  8. Continue moving in this manner for 12-15 reps and then switch to the other side to balance yourself out. Be sure to repeat for 3-4 sets total.
  1. 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

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. 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!

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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.

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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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Cooking Shows

Professional Development Opportunity: Training Weekend with Special Guest Instructor!

Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m continuing my Pilates training program by attending a weekend workshop hosted by a special guest instructor my company flew into our area, 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.
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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