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.

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 :-)

Thursday, October 05, 2017

Healthy 200-Calorie Snacks















WHAT HEALTHY 200-CALORIES SNACKS LOOK LIKE



























































Cheers!

Eve :-)

Saturday, September 30, 2017

The 5 Most Underrated Exercises You Should Be Doing















Beat The Gym

1. SQUATS
2. PUSHUPS
3. GLUTE BRIDGES
4. CRUNCHES
5. JUMPING JACKS

Yours in Health!

Eve :-)

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