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.

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: 

Wednesday, August 19, 2015

Quick Desk Office Resistance Band Workout

20-Minute Resistance Band Workout

 Coach Nicole from SparkPeople.com


Eve :-)

Monday, August 03, 2015

9 Reasons Women Should Lift Weights

The Benefits of Strength Training

You'll Blast More Fat

 According to a new study published in Obesity, strength training is better at helping people lose belly fat compared with cardio. While aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.

 You'll Burn More Calories

 Your muscle mass largely determines your resting metabolic rate—how many calories you burn by just living and breathing. "The more muscle you have, the more energy your body expends," says women's strength expert Holly Perkins, CSCS. "Everything you do, from brushing your teeth, to sleeping, to checking Instagram, you'll be burning more calories," Perkins says.

 You'll Be Stronger Mentally

 Jen Sinkler, an Olympic lifting coach, kettlebell instructor, and author of Lift Weights Faster. By constantly challenging yourself to do things you never thought possible, your confidence grows. "Weight lifting empowers you," she says.

 You'll Boost Your Flexibility

 Ignore that super ripped guy fumbling in yoga class for just a minute. Researchers from the University of North Dakota pitted static stretches against strength-training exercises and found that full-range resistance training workouts can improve flexibility just as well as your typical static stretching regimen. The key word here is "full-range," notes Sinkler. If you can't complete the full motion—going all the way up and all the way down—with a given weight, you may need to use a lighter dumbbell and work up to it.

You'll Strengthen Your Bones

 Weight lifting doesn't only train your muscles; it trains your bones. When you perform a curl, for example, your muscles tug on your arm's bones. The cells within those bones react by creating new bone cells, Perkins says. Your bones become stronger and more dense.

 You'll Drop a Size

 Strength training has a reputation of making women "bulk up." But it's not true. The more your weight comes from muscle, rather than fat, the smaller you'll be. "In fact, body weight often goes up with strength training, but dress size goes down one or two sizes," Perkins says. Plus, it's really, really difficult to get body-builder huge. "Women produce about 5 to 10 percent the amount of testosterone men do, limiting our muscle-building potential when compared to men," Sinkler says. To seriously gain size, you'd pretty much need to live in the weight room.

 You'll Ease Joint Pain

 Go ahead, squat low. Your knees will thank you. "Proper strength training is the solution to joint issues," Perkins says. "Stronger muscles better hold your joints in position, so you won't need to worry about your knee flaring up during your next run."

You'll Be a Better Runner

 Stronger muscles mean better performance—period. Your core will be better able to support your body's weight and maintain ideal form during other exercises (like running), plus your arms and legs will be more powerful. What's more, since strength training increases the number and size of calorie-torching muscle fibers fueling your performance, strength training could actually help you burn more calories during your cardio workouts, Perkins says.

 You'll Have a Healthier Heart

Cardiovascular exercise isn't the only exercise that's, well, cardiovascular. In fact, strength training can up your heart health too. In one Appalachian State University study, people who performed 45 minutes of moderate-intensity resistance exercise lowered their blood pressure by 20 percent. That's as good as—if not better than—the benefits associated with most blood pressure pills.

Contributing article by fitness



Eve :-)


Monday, July 20, 2015

Tone Your Butt

Top 10 Exercises to Tone Your Butt

Hip-Lift Progression

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)
Do it:
  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
  • To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
  • Keeping your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Toe Taps

The, um, lower, looser part of my butt takes a beating from this move. Thankfully.
Do it:
  • Lie on the floor with your arms on your sides.
  • Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
  • Now slowly and quietly tap your left toes to the floor, then your right.
  • Alternate tapping feet for one minute.
  • If you feel any lower back pain, don't bring your toes all the way down.

Single-Leg Front Raises

Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.
Do it:
  • Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
  • Bend your right leg and raise it about 3 inches off the floor.
  • Extend both arms in front of you at chest height and your palms facing down.
  • Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
  • Continue alternating arm raises until you've done 8 total, 4 reps on each arm.
  • Now switch legs, doing 8 more reps standing on your right leg.

Squat with Kick-Back

You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.
Do it:
  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute.
  • As you squat, remember to keep your weight back on your heels.
  • When extending the leg behind you, keep your hips square — don't twist them toward the side.

Single-Leg Squat with Towel

This targets that messy undies spillover area between the very back of your bum and the lower part of your hips. You don't have that? A double scoop for you then, squat queen.
Do it:
  • Stand with your feet together and place your right foot on top of a folded towel.
  • Shifting your weight to your left leg, slide the towel out slowly to your right.
  • Then slowly return to the start position.
  • Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
  • When you squat, your left knee should bend between 45 and 90 degrees.
  • After 30 seconds, switch legs and do the squats and slides for another 30 seconds.

Dumbbell Squats

A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.
Do it:
  • Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
  • Squat down as if you were going to sit in a chair, keeping your weight over your heels.
  • Squeeze your glutes as you return to the start position.
  • Do 15-20 reps.
  • As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
  • For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.


I'm all about no-fuss moves that really work, and the plié falls into that category: It's as simple to do as it looks, but infinitely more toning than you'd expect. (In fact, it's one part of the Brazilian Butt Lift workout, below. Get on that.)
Do it:
  • Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
  • Bring your arms out straight in front of you and lower into a squat.
  • Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
  • Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes.
  • Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Explosive Lunges

I would typically shy away from anything that referred to my bum and any explosions, but this move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.
Do it:
  • Stand with your feet together and your hands on your hips.
  • Then lunge forward with your right leg.
  • Jump up, switch legs in midair, and land with your left leg in a forward lunge.
  • Continue these explosive lunges, alternating sides, for one minute.
  • Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

Sun Salutations

A yoga sequence that works your entire body, sun salutations can especially benefit your butt: As you move from downward-facing dog into lunges and back through chair pose, you'll feel an incredible stretch right through your glutes down through your thighs and hamstrings.

Clam Dig with Rotation

Tight hips, be gone: The outward hip rotation in this move feels incredible. As for toning your butt (and obliques and shoulders)? Talk to us the day after you try this exercise for the first time.
Do it:
  • Lie on your right side with your head cradled in your right palm.
  • Bend your knees in front of you 45 degrees.
  • Hold a 5- to 8-pound dumbbell in your left hand and keep your left elbow on your left side.
  • Lift both your left leg and your left arm up to the ceiling at about 90 degrees, keeping your hips stacked without rocking backwards and with your elbow pressed into your side.
  • Hold at the top for 2 seconds before returning to start. Repeat for 1 minute, then switch sides.

Eve :-)

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