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.

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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

 

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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 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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Cooking Shows

No Nutrition Blog Post Today: Fey is Sick!

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Hello and welcome everyone to my nutrition series. Unfortunately all the pollen brought forth by spring flowers is attacking my body and making me sick.

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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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.

hytyj
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

Leafy Recipes Series: Mysterious Mustard Greens for Better Health!

Hello and welcome to today’s edition of Cooking with Fey! After surviving yet another round of snow in my area, I’m officially dreaming of warmer days and some summer sun. To help ease my imagination into warmer daydreams, let’s explore the mysterious leafy green called Mustard Greens.

But I realize that you might be asking yourself, “What on earth are mustard greens?” This leafy green is a part of the mustard plant that is used commonly in Japanese and Indian cooking. Mustard 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. Mustard 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.

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Mustard greens also contains these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Folate
  • Potassium
  • Calcium
  • Manganese
  • Copper
  • Dietary fiber

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, mustard 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 mustard greens intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding mustard 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 mustard greens might be the answer you’ve been looking for.

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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.

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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.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that mustard greens can help the nervous system regulate muscle movements more effectively. This is important for weightlifters such as myself, as it maximizes all that hard work we put in at the gym each week.

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.

Think of manganese as a superhero for our bones. This mineral helps bones grow and then maintain their density. Manganese, when combined with calcium, zinc and copper, supports bone mineral density in any age of human development. However, this is very important in our active ageing populations. As you may have heard, when we age our bones begin to lose their density. This can cause bones to become weak and break easily, so manganese is important to make sure we are ingesting enough of as we get older.

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Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

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:

 

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Cooking Shows

Leafy Recipes Series: Southern Collard Greens for Better Health!

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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.

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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

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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.

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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:

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