Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Thursday, January 14, 2016

Strength-Training for Runners

The Runner's Strength-Training Workout

  • Split Squat
  • Single-Leg Touchdown
  • Rower Sit-Up
  • Rocking Plank
  • Pistol Squat
  • Row-Dead Lift Combo
  • Side Lunge
  • Frogger Push-Up
Fitness | Daily Fit Tip


Eve :-)

Friday, January 08, 2016

Workout Your Whole Body

A Quick 4-Move Bodyweight Workout

Got 10 minutes and a few feet of floor space? Then you’ve got all you need to do this intense and ultra-effective bodyweight workout. That’s right: No equipment, no gym membership, and no (real) time required. And believe us when we tell you that this workout will make you WORK.
Bodyweight workouts play an important role in creating a stable foundation that you will begin to add tone to by increasing muscle density. They’re effective at getting you to move with simplicity while being time efficient. Plus, anyone can regress or progress the movements to make them more challenging while increasing the amount of burn.
Get started on your goal now by trying this simple, quick workout created by Xio Colon at home, on your lunch break, at the beach (should you be so lucky)—pretty much anywhere. These four exercises will help activate the muscles that we don’t use when sitting at work, they’ll increase your heart rate, and fire up the abs and glutes, which are essential for a strong core and good posture. Perform the whole workout once through a few times a week. If after a few weeks it starts to feel easy, perform it twice through. When you can do that, you’ll KNOW it’s working!

1. Plank — 30 seconds on, 10 seconds rest, 4 times total

Get into push-up position, hands on the ground, directly under the shoulders, shoulders pulled down and back, abs and glutes engaged, hips tucked under, legs together and fully extended, body in a straight line from head to toe.  Hold for 30 seconds. Rest for 10 seconds. Repeat four times.

2. Glute Bridge — Hold for 5 seconds, 20 reps total

Lie on your back, arms resting at your sides, knees bent, feet flat on the floor about a foot away from butt. Pushing through heels to activate hamstrings, lift hips and back off the ground so you’re resting on just shoulders. Hold for five seconds, then release. Repeat for 20 reps.

3. Walkouts — 10 reps total

Stand with feet shoulder width apart. Bend at the waist and place hands on the ground. Without moving legs, slowly walk your hands out in front of you until you’re in plank position. Perform a push-up. Walk hands back in and come back to standing. Repeat 10 times.

4. Squats — 20 reps total, 10 seconds rest, repeat

Stand with feet slightly wider than shoulder width apart, toes angles outward. Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground. Push through heels, and use legs and glutes to come back to standing. Repeat for 20 reps. Rest 10 seconds. Repeat.
Contributing authors: WORKOUTS  By 

Eve :-)

Saturday, December 26, 2015

8 Different Burpees

Twists on Classic Burpees

Atomic Burpee


Eve :-)

Tuesday, December 15, 2015

We've Got Your Back

Sexy Back



Eve :-)

Wednesday, November 18, 2015

Super Shredded Shoulders

Building Maximal Shoulder Mass

Workout 101 - Smith Machine Shoulder Press

Check out this installment of Workout 101 for correct technique on pressing both in front of and behind the head, and kick off your next delt workout with a true mass-builder.


Eve :-)

Wednesday, November 11, 2015

Butt-Lifting Workouts

Best Butt Exercises
Toning Video
Tush-Toning Pilates Workout

Victoria Secret Butt Exercises

Victoria Secret Butt Exercises

Sports Illustrated Swimsuit Edition Workout

Sports Illustrated Swimsuit Edition Workout


Eve :-)

Tuesday, September 08, 2015

Healthy Diet Foods

7 Foods Missing From Your Healthy Diet 

healthy diet foods 
1.  Eggs
Everyone slams eggs for their cholesterol content—but it's a misconception that you should avoid them. "We now know eggs are safe for people with high cholesterol," says NYC-based dietician Jackie London, RD. "It's other factors in the diet that raise cholesterol levels." London can't stress the vitamin B12 content in eggs enough, and says they are particularly important if you're a vegetarian or eat a mostly veggie-based diet. "It's the most biologically available protein you have—the best source," she explains.

If you're still wary about eating too many, London says to mix one egg with two egg whites, so you get the nutrients from the yolk even though you're cutting down on the fat content. And if you do a three-egg omelet without subbing eggs for whites, skip the cheese. (Eggs aren't just for breakfast, either. This anytime recipe for Saucy Eggs is a game changer.)
2.  Dairy
Lots of people assume that if they love it, it should be off-limits—which is why dairy items like cheese and milk don't usually make the cut in many "healthy" diets. However, they can be a great source of calcium and potassium. "You're only going to get that 8 grams of protein from animal milk, so you're losing that if you switch to soy, almond, or coconut," London says. "And the reason for putting potassium on the new food labels is because Americans aren't getting enough. Dairy is a good source of that." So, don't ditch dairy for the wrong reasons. Keep cheese limited to a one-ounce serving, and stick to a cup of skim milk to keep calories in check.
3.  Pasta

 "People do not gain weight from eating pasta, they gain weight from eating too much pasta," says Keri Gans, MS, RD, author of The Small Change Diet. "It's the serving size and what you do with it that's so key." Gans says to make pasta your side attraction, not the main dish. Keep your serving to a half cup or one cup maximum, and avoid "creamy" sauces that are high in calories. Instead toss with olive oil, veggies, and a lean protein source like shrimp to balance out your bowl and keep you full.
4.  White Potatoes
While sweet potatoes are generally hailed as a superfood, white potatoes have been deemed virtually useless. "I can't even begin to tell you how many people believe this," says Gans. "But they are a good source of fiber and potassium, and they're not high in calories." It's all in the way you prepare potatoes that can make or break your diet. Instead of heavy spuds like French fries and potato skins that can weigh you down, Gans suggests topping your potatoes with salsa, Greek yogurt, mustard, or hummus for an extra nutritious kick that's modest in the calorie department.
5.  Nuts


 "It's jammed in our minds that nuts are fattening," Gans says, "but really it's too many nuts that are fattening." Otherwise, they're an excellent source of healthy fats and protein. "Portion them out—a serving is roughly the size of a shot glass. Just never eat them straight out of the bag or jar," Gans says. If you do, you're likely to lose track and overeat.
6.  Bread
Why have carbs become the enemy? "I couldn't be a bigger supporter of a sandwich for lunch," says Gans. "Two slices of whole wheat bread with grilled chicken and avocado; or turkey with lettuce, tomato, and mustard; or almond butter with a little jam." Gans says if you head to work with a healthy sandwich in tow, you're on your way to losing weight—just make sure your bread is truly a source of whole grains ("whole wheat" should be the only flour you see on the label), so it's rich in protein, fiber, and other important nutrients.
7.  Indulgences
The surest way to fall off the healthy eating wagon? Restricting all indulgences, says Gans. "A big thing my clients always think they need to cut out is alcohol, but it can be a part of a well-balanced diet. Just remember that the 'more is better' rule does not apply here," she says. However, Gans suggests keeping your intake modest and rotating alcoholic beverages with water. And a glass of red wine or a vodka soda with lime is a far, far better option than a piña colada. If you cut it all out, you may think you can't be social—and all of a sudden, healthy eating becomes a buzzkill of a chore instead of a better lifestyle choice.

"Even a cookie doesn't need to be eliminated," she says. "Share one dessert among three people, for instance. Or if you love chocolate, a little goes a long way when it comes to staying on track and continuing to eat healthy overall."

Contributing Author: 

  • Mountain Rose Herbs
  • Burn Fat Feed the Muscle
  • OKUMA Nutritionals
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