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.

Saturday, December 09, 2017

Weekly Gym Workout Plan for Women Who Want to Start Strength Training

Not sure where to start with strength training? Add these three workouts to your gym workout plan to totally transform your body.

Day 1: Upper Body Workout

You'll need: A set of light (5- to 10-lb) dumbbells, a set of medium (8- to 15-lb) dumbbells, and a set of heavy (12- to 25-lb) dumbbells.
1a. Concentrated Biceps Curl
A. Sit on a bench, knees wide, holding a heavy dumbbell in right hand. Rest right elbow on inside of right thigh, palm facing in.
B. Slowly curl dumbbell up to shoulder without moving right elbow.
C. Lower dumbbell slowly back to starting position.
Do 12 reps. Repeat on opposite side.
1b. Eccentric Biceps Curl
A. Stand with feet hip-width apart, holding a heavy dumbbell in each hand with palms facing forward.
B. Curl dumbbells up to shoulders in one swift motion.
C. Very slowly, lower dumbbells down to starting position, feeling the eccentric contraction in the biceps.
Do 12 reps.
1c. High Pull
A. Stand with feet hip-width apart, holding a heavy dumbbell in each hand with palms facing thighs.
B. Keeping core tight, drive elbows up to pull dumbbells to shoulder height.
C. Return to starting position.
Do 12 reps.
Do 3 sets of exercises 1a through 1c.
2a. Bird Dog Triceps Kickback
A. Start in tabletop position on all fours. Hold a medium dumbbell in the right hand, elbow tucked next to ribs, palm facing in, and elbow bent at 90 degrees.
B. Squeeze triceps to straighten right arm, lifting dumbbell back next to hip while extending left leg backward.
C. Return dumbbell to starting position and draw left leg back in under hips, hovering knee off the floor.
Do 12 reps. Repeat on opposite side.
2b. Triceps Push-Up
A. Start in a high plank position with shoulders over wrists.
B. Lower torso until arms are bent at 90 degrees, keeping arms in tight by sides so triceps graze ribs.
C. Press torso away from the floor to return to starting position.
Do 12 reps.
2c. Front-to-Lateral Raise
A. Stand with feet hip-width apart holding a light dumbbell in each hand in front of thighs, palms facing in.
B. Keeping core tight, slowly raise dumbbells to shoulder level with palms facing down. Return to starting position.
C. Rotate dumbbells to outside of thighs, then raise them out to the sides to shoulder height, leading with elbows not wrists.
D. Slowly lower to starting position.
Do 12 reps.
Do 3 sets of exercises 2a through 2c.
Finisher: Hammer Curl + Overhead Press + Triceps Extension
A. Stand with feet hip-width apart holding a light dumbbell in each hand by sides, palms facing in.
B. Curl dumbbells up to shoulders, palms facing in.
C. Press dumbbells overhead.
D. Press dumbbells together, then slowly lower behind head, elbows pointing up to the ceiling.
E. Reverse movement to return to starting position.
Do 3 sets of 12 reps.

Day 2: Lower Body Workout

You'll need: A set of medium (8- to 15-lb) dumbbells and a set of heavy (12- to 30-lb) dumbbells.
1a. Eccentric Squat
A. Stand with feet slightly wider than hip-width apart, holding a heavy dumbbell in each hand, racked on shoulders.
B. Hinge at hips and knees to lower slowly into a squat, taking three counts to reach the bottom.
C. Press through mid-foot to return to starting position in one count.
Do 10 reps.
1b. Deficit Reverse Lunge
A.
Stand on top of a bench or box with heavy dumbbells in hands by sides.
B. Step back with the right foot into a reverse lunge, lowering until front thigh is parallel to the ground.
C. Press off the back foot to return to starting position, tapping right toes to bench between reps.
Do 10 reps. Repeat on the opposite side.
1c. Offset Ipsilateral Side Lunge
A. Stand with feet together holding a medium dumbbell racked over the right shoulder.
B. Step out to the right, lowering into a side lunge with the left leg straight (but not locked).
C. Press off the right foot to return to starting position.
Do 10 reps. Repeat on the opposite side.
Do 3 sets of exercises 1a through 1c.
2a. RDL
A. Stand facing away from a box or step with the laces of the left foot resting on top. Hold medium dumbbells in hands by sides.
B. Hinge forward at the hips to lower dumbbells along straight (but not locked) right leg.
C. Return to starting position, keeping back flat.
Do 10 reps. Repeat on the opposite side.
2b. Deadlift
A. Stand with feet slightly wider than hip-width apart, holding heavy dumbbells in hands in front of thighs.
B. Keeping back flat, hinge forward at the hips and slightly bend knees to lower dumbbells in front of shins.
C. Return to starting position, keeping back flat.
2c. Front Lunge
A. Stand with feet together.
B. Step forward with the right foot into a lunge, lowering until front thigh is parallel to the floor.
C. Step back to starting position, and repeat on the opposite side. That's 1 rep.
Do 10 reps.
Do 3 sets of exercises 2a through 2c.
Finisher: Goblet Curtsy Lunge to Squat
A. Stand with feet together holding one heavy dumbbell vertically in front of chest.
B. Step left foot back and to the right to lower into a curtsy lunge.
C. Return to starting position, then step left foot out to stand with feet wider than hip-width apart, and lower into a squat.
D. Return to starting position.
Do 10 reps. Repeat on the opposite side. Do 5 sets.

Day 3: Full-Body Workout

You'll need: A set of medium (8- to 15-lb) dumbbells, a set of heavy (12- to 30-lb) dumbbells, and a towel.
1a. Renegade Row to Frogger 
A. Start in a plank position holding medium-weight dumbbells under shoulders.
B. Row the right dumbbell up to chest, leading with elbow and keeping hips stable. Return to starting position, then repeat on the opposite side.
C. Keeping hands in place on the floor, jump feet forward outside of hands, sinking hips low into a deep squat.
D. Jump feet back to a high plank to return to starting position.
Do 10 to 12 reps.
1b. Front Squat 
A. Stand with feet slightly wider than hip-width apart, holding two heavy dumbbells racked in front of shoulders.
B. Inhale and hinge at hips to lower into a squat, keeping back straight.
C. Exhale and press into mid-foot to return to starting position.
Do 10 to 12 reps.
Do 3 sets of exercises 1a and 1b.
2a. Chest Press Bridge
A. Lie faceup with feet flat on the floor and knees pointed toward the ceiling. Hold a heavy dumbbell in each hand over shoulder.
B. Simultaneously press hips up into a bridge and press dumbbells up to straighten (but not lock) arms.
C. Carefully return to starting position.
Do 10 to 12 reps.
2b. Lateral to Reverse Towel Slides
A. Stand with feet together, a towel under the right foot.
B. Slide right foot out into a lateral lunge, bending left knee and keeping right leg straight (but not locked).
C. Slide right foot in to return to starting position, then slide right foot back and bend left leg to lower into a reverse lunge.
D. Slide right forward to return to starting position.
Do 10 to 12 reps. Repeat on the opposite side.
Do 3 sets of exercises 2a and 2b.
3a. Pullover Kickout
A. Lie faceup on the floor. Hold one medium-weight dumbbell horizontally over chest with knees crunched in toward chest.
B. Extend arms overhead, biceps by ears, and extend legs long, hovering feet off the floor.
C. Draw belly button to spine to crunch in, returning to starting position.
Do 10 to 12 reps.
3b. Single-Leg Deadlift with Wide Row 
A. Balance on right foot, holding a dumbbell in each hand in front of thighs.
B. Hinge forward at the hips to lower dumbbells in front of right shin, kicking the left leg straight backward.
C. Pause at the bottom and row dumbbells up to chest, elbows wide.
D. Lower dumbbells and reverse movement to return to starting position.
Do 10 to 12 reps. Repeat on the opposite side.
Do 3 sets of exercises 3a and 3b.
4a. Single-Leg Knee Tap on Bench
A. Stand on the left leg on top of a bench with the right leg lifted at a 90-degree angle to hip height, thigh parallel to the floor.
B. Lower right knee next to left, still bent at 90 degrees. Bend left leg to lower right knee as far as possible, trying to tap knee to the bench.
C. Straighten left leg to stand, driving right knee back up to hip height.
Do 10 to 12 reps. Repeat on the opposite side.
4b. Ski Swings
A. Stand with feet hip-width apart, holding medium dumbbells in hands by sides.
B. Hinge at the hips with knees bent, driving dumbbells backward past hips.
C. Swing dumbbells forward and up to shoulder height, using the momentum to stand.
Do 10 to 12 reps.
Do 3 sets of exercises 4a and 4b.

Cheers,

Eve :-)

Monday, October 30, 2017

Ballet Inspired Moves For Tight Abs and Tush




Inspired by 


Yours in Health

Eve :-)

Sunday, October 22, 2017

10 Slow-Cooker Breakfasts That'll Be Ready When You Wake Up

















They'll Make Every Morning a Good Morning

1. Frittata With Kale, Roasted Red Pepper, and Feta from Kalyn's Kitchen
2. Pumpkin Pie Oatmeal from Eating Bird Food
3. Breakfast Burritos from Pretty Providence
4. Breakfast Potatoes from Well Plated
5. Apple Cinnamon Steel-Cut Oats from Fit Foodie Finds
6. Slow-Cooker Omelet from Primavera Kitchen
7. Steel-Cut Oats Energy Bars from Food Faith Fitness
8. Shakshuka With Feta and Olives from Adventures in Slow Cooking
9. Savory Oatmeal With Crispy Bacon from Cotter Crunch
10. Mediterranean Egg Casserole from Foodie Crush

Yours In Health

Eve :-)

Thursday, October 19, 2017

12 Thirty-Minute Clean Eating Dinners Under 380 Calories
















CHICKEN & TURKEY

1. CAPRESE CHICKEN & ROASTEN BROCCOLI | COOK SMARTS
Clean eating goes low carb with this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.
Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g
2. CHICKEN & BRUSSELS SPROUTS | COOKING LIGHT
This delightful dinner uses a zesty mustard sauce to add zing to chicken breasts and sautéed brussels sprouts. It’s a low-carb, high-protein meal, but if low carb isn’t your thing, add a small baked potato—simply halve your potato(es), wrap in foil and throw it into the oven while it’s preheating. Nutrition info doesn’t include potato. Recipe makes 4 servings with 1 chicken breast half plus 2/3 cups brussels sprouts plus 2 tablespoons sauce.
Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g
3. SOUTHWEST MEATBALL SKILLET | CLEAN EATING
Imagine lean turkey meatballs served over a wholesome and hearty blend of black beans, corn, tomatoes, lime and cilantro. Now, imagine having that in less than 30 minutes! To make this quick meal complete, serve with one 100% whole-grain dinner roll. Recipe makes 4 servings at 4 meatballs plus 1 cup corn-bean mixture.
Nutrition (per serving): Calories: 320; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 55mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g

PORK & BEEF

4. STEAK BAGUETTES | COOKING LIGHT
If you’re craving red meat, enjoy it using this simple recipe for baguettes piled high with steak and veggies then drizzled in a pesto mayo. The tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g
5. SIMPLE ROSEMARY PORK CHOPS | A WELL BALANCED PLATE
Savor the simple flavor of rosemary with this 5-ingredient recipe for pork chops. Pan-searing the pork gives it a delicious smoky flavor. Serve with a mixed green salad for a quick, complete meal. Recipe makes 4 servings.
Nutrition (per serving): Calories: 167; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 53mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 23g
6. BEEF & QUINOA STIR-FRY | COOK SMARTS
Make a quick, high-protein dinner in less than 20 minutes with this recipe for beef and quinoa stir-fry. Replacing traditional rice with quinoa ups the protein and, because this stir-fry is loaded with veggies, you won’t suffer on the fiber front, either. Recipe makes 4 servings with 11/2 cups beef-stir-fry mixture plus 1/2 cup quinoa.
Nutrition (per serving): Calories: 377; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 60mg; Sodium: 316mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 7g; Protein: 31g
7. QUICK BEEF & BEAN CHILI | KIM’S CRAVINGS
Snuggle up to a bowl of wholesome chili that’s prepared from fresh ingredients and ready in about half an hour. Remember to make extra chili; freshly prepared chili is delicious, but leftover chili, once all the flavors have time to mingle, is amazing. Recipe makes 6 servings.
Nutrition (per serving): Calories: 344; Total Fat: 17g; Saturated Fat: 6g; Cholesterol: 54mg; Sodium: 277mg; Carbohydrate: 29g; Dietary Fiber: 12g; Sugar: 6g; Protein: 22g
8. MEDITERRANEAN BONELESS PORK CHOPS | SKINNYTASTE
Light on carbs but not on taste, this Mediterranean pork chop recipe cuts down on cook time by having you multitask. While the vegetables are roasting, panfry your pork chops. The trick to quick cooking is thinly sliced meat. Recipe makes 4 servings with 2 chops plus 3/4 cups veggies each.
Nutrition (per serving): Calories: 230; Total Fat: 9g; Cholesterol: 72mg; Sodium: 502mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 2g; Protein: 28g
9. BEEF FILTES WITH POMEGRANATE-PINOT SAUCE | COOKING LIGHT
Ready for a clean-eating treat? Savor tender beef tenderloin steaks with this simple recipe for a batch of sweet and tangy pomegranate sauce. This homemade steak sauce cooks up in less than 10 minutes and tastes like a million bucks. Recipe makes 4 servings with 1 steak plus 2 teaspoons sauce.
Nutrition (per serving): Calories: 236; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 333mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

MEATLESS

10. ASPARAGUS PEA PASTA BOWL | MYFITNESSPAL ORIGINAL RECIPES
For lunch,enjoy a refreshing pasta salad bowl that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 11/2 cups each.
Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g
11. PORTOBELLO PESTO PIZZA | COOK SMARTS
Pizza lovers looking to cut back on calories (or carbs) should try out this portobello pesto pizza. A earthy mushroom, topped with fresh tomatoes, savory pesto and stringy mozzarella, makes a great option for a vegetarian meal. Recipe makes 4 servings at 1/2 cup each.
Nutrition (per serving): Calories: 303; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 18mg; Sodium: 190mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein 13g
12. BLACK BEAN SPINACH QUESADILLA | THE CALORIES IN, CALORIES OUT COOKBOOK
Family-friendly black bean quesadillas make a delicious and quick meatless meal. It’s a versatile recipe that allows you to sub out fresh spinach and mushrooms for your favorite veggies. Recipe makes 4 servings at 1 quesadilla each.
Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g
Yours In Health
Eve :-)

Wednesday, October 18, 2017

6 Moves For Sculpted, Sexy Abs






















Fire up your core with innovative training moves that target and tone all your abdominal muscles.

1. Twisted Knee Tuck

2. One-Leg Mountain Climber

3. Oblique Press

4. Boat-Pose Snow Angel

5. Low-Abs Knee Lift

6. Lower-Ab Tornado


Love Your Abs,

Eve :-)

Wednesday, October 11, 2017

30-Day Abs Workout


The Ultimate 30-Day Abs Challenge

THE CHALLENGE

Weeks 1 And 2

Frequency: Four times a week. 
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves. 

Week 3

Frequency: Four times a week. 
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves. 

Week 4

Frequency: Four times a week. 
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves.
Yours in Health!
Eve :-)

Saturday, October 07, 2017

Heavy Dumbbell Workout for Weight Loss












The Heavy Dumbbell Workout to Build Strength and Blast Calories

What you'll need: A set of medium to heavy dumbbells and a bench
How it works: Do all seven moves for the indicated number of reps, then repeat two more times.

Dumbbell Bench Press

A. Lie faceup on a bench holding a dumbbell in each hand, racked over shoulders with elbows pointing out.
B. Press dumbbells toward the ceiling to straighten elbows so dumbbells are directly over shoulders.
C. Lower dumbbells to return to starting position.
Do 10 reps.

Squat with Dumbbell Shoulder Press

A. Sit on the bench with dumbbells racked at shoulder height, palms facing in.
B. Press into mid-foot to stand while pressing dumbbells overhead and rotating palms to face forward, dumbbells directly over shoulders.
C. Bend elbows and lower dumbbells to shoulders, rotating palms to face in.
D. Squat back on the bench to return to starting position.
Do 10 reps.

Dumbbell Row

A. Stand with feet hip-width apart, upper body hinged forward with a flat back, and knees slightly bent, holding dumbbells in front of shins with palms facing in.
B. Row dumbbells up next to ribs, pulling elbows straight back.
C. Lower dumbbells to return to starting position.
Do 16 reps.

Ballet Squat

A. Stand with feet wider than shoulder-width apart, toes pointed out at about 45 degrees, and dumbbells racked at shoulder height.
B. Hinge at hips and bend knees to lower into a squat, keeping knees wide.
C. Press into mid-foot to stand and return to starting position. 
Do 10 reps.

Biceps Curl

A. Stand with feet hip-width apart, holding dumbbells at sides, palms facing forward.
B. Keeping elbows tight to sides, curl dumbbells up to shoulders.
C. Slowly lower dumbbells to sides to return to starting position.
Do 10 reps.

Yours in Health

Eve :-)

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