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.

Tuesday, December 03, 2019

The Perfect 30-Minute Full-body Workout

Female-Hands-Hips-30-Min-Fitness

THE MINUTES' FLAT FULL-BODY WORKOUT

General Pushup
Runner's Lunge
Renegade Row
Stepup
Dumbbell Curl-Add a Shoulder Press at the top of the curl
Skull Crusher
Leg Lowering Drill

Contributing Author:  Workout by: Melissa Chisholm, personal training program manager, Blink Fitness.

Cheers,

Eve :-)







Saturday, October 05, 2019

7 BEST EXERCISES FOR A PERKIER CHEST

Seven Moves to Perk Up Your Chest

7 best exercises perkier breasts

These moves may not work miracles, but they can help keep your chest firm.

Incorporate three or four of these chest exercises into your fitness routine to lift the girls, stand up straighter, and look better in your favorite Lulu Lemon outfit.

Female Doing Pushups

1. Pushups
Starting with a classic: the pushup. It can be done on your knees if you’re a beginner, but if you can go into a full pushup position, even better. That way, you’ll get more core engagement out of it.
Do a pushup on either a dumbbell or a medicine ball, or even just wrist plates.  The more elevated you are, the deeper into the chest you can go. By putting your hand on [dumbbells held parallel to one another] or by putting one hand on a medicine ball, you can get a little bit deeper into that chest muscle, so you put more stress on it. More tension and stress on the muscle will help build it a little bit more.
Try starting out with two sets of 15 pushups if you’re a beginner.
Female Dumbbell Pushup Row Raise
2. Pushups With a Renegade Row
If you’re at an intermediate fitness level, do a pushup into a renegade row with 10-lb dumbbells to work your back muscles.
Do one pushup, then row the right arm back at the top of the plank for a renegade row. Then, do another pushup and row the left arm for a renegade row.
If you’re intermediate to advanced, do three sets of 10 reps or three sets of 12 reps, and use a little heavier weight, like a 12- or a 15-lb dumbbell if you’re able to do the exercise properly.
This is more of a compound movement. You’re hitting the chest, hitting the back, and working the core, so it's a nice full-body exercise.
Want to skip the renegade row pushup? Do pushups with one hand on a medicine ball to get deeper into the chest muscles thanks to the elevation. If you’re starting out, you can do this on your knees.  Try eight pushups with your right hand on the medicine ball. Then move the ball to the left, and do eight pushups with it under the left hand.
Female Medicine Ball Toss
3. Medicine Ball Toss
After doing pushups, you can flip over and do this dynamic chest exercise lying on your back. Position yourself with your knees bent, feet flat on the ground, abs engaged, and lower back pressed down. Start with a 6- to 8-lb medicine ball.
Make your hands into a triangle on the medicine ball, holding it at your chest by your heart. As you explode up, you just do a little toss up in the air, catch it with extended arms, let it come back down gently into your chest, and lie back down. You're basically doing a toss into the air as you explode your arms up and squeezing the chest muscles as you press up, getting a little bit extra work out of the chest. This is a great exercise to do after a pushup because you're already a little bit fatigued from the pushups.
Most people like the gravity of being on their back because it allows them to drop deeper into the chest muscles than doing a regular wall ball exercise does.
Start with two sets of 15 reps, and build from there.
Female Lying Dumbbell Pullover
4. Lying Dumbbell Pullover
This is my favorite chest exercises to do for a perky bust, while working the back at the same time.
While both chest and back muscles are being worked during the exercise, the chest takes on a big percentage of the load, Sotak says. During a dumbbell pullover using a bench, as you lift the weight from behind your head to back over your chest, your shoulders are extending due to the contribution from your chest muscle. If you want to build a perky bust, the dumbbell pullover is a great exercise to include in your training.
Grip a single dumbbell’s stem (aim for 10-12 to 15 lbs) with both hands and lie perpendicular on a flat bench so that your upper back and neck are supported on the bench.
With your feet flat on the floor, lift your hips into bridge position so that your thighs and torso are in a straight line. Start with the dumbbell held over your chest with arms fully extended. Keep your elbows primarily straight as you lower the dumbbell behind your head. Continue until your upper arms are parallel to the floor and then, with your arms fully extended, bring the dumbbell back to the starting position.
Whether you decide to do this dumbbell pullover or a lat pullover (using two dumbbells on a bench or stability ball), you’re working muscles that will help your posture.
While doing lat pullovers, you’re hitting the posture muscles and being able to have a strong back so that you can stand tall and pull everything back.
Do two sets of 15 reps of a challenging weight with good form.
Female Medicine Ball Throw
5. Wall Ball Throw
This is a fun HIIT exercise to do during your chest workout.
Getting your heart rate up with HIIT exercises helps add a cardio component to this strength workout and increases calorie burn. You’ll torch more fat by adding cardio exercises into your chest workout, which helps you burn more calories at rest.
Use a 15-lb medicine or slam ball and face a wall, standing 4' away in an athletic stance. Hold the ball with both hands at chest level. Quickly and explosively press the ball away from the chest and into the wall so that it bounces right back. Catch the ball, and immediately throw it back. Perform 20 reps.
Female Cable Chest Press
6. Alternating Cable Chest Press
Don’t be intimidated to use the cable machine at your gym. This chest exercise works both your chest muscles and your core. The great thing about the cable machine is that you can change this move from beginner to intermediate just by moving the pin to adjust the weight stack.
Stand facing away from the frame of the machine with a handle in each hand, and feet in a staggered stance position. Extend in front of you, palms down. Keep your shoulders down, chest upright, core tight, and left hand in place on the handle. Bring the right arm back into a 90° angle until you feel a mild stretch in the chest, then press forward to return to the starting position. Repeat with the left hand, keeping the right hand in center position.
Perform 10 reps on each side for a total of 20 reps, and aim for three sets.
Female Chest Flye
7. Chest Flyes
Once you’ve completed a back exercise, move right back into an exercise that works the chest muscles, like a chest flye with dumbbells.
You can do this move on a stability ball, on the floor, or on a bench. Start with one 10- or 12-lb dumbbell in each hand. Keep your hands above the heart with a small bend in the elbows, and make sure your palms are facing each other.
Then, open the arms wide away from each other in slow and controlled manner until they’re horizontal. You’re using the chest muscles to slow down, and then really squeezing as they come up and getting that extra little squeeze at the top. Think about bringing the forearms back together to touch.
Cheers,
Eve :-)

Wednesday, February 28, 2018

Kettlebell Exercises for a Better Butt

Sculpt your booty while burning a ton of calories with this workout from Australian trainer and Instagram sensation, Emily Skye



Enjoy!

Eve :-)

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 :-)

  • Mountain Rose Herbs
  • Burn Fat Feed the Muscle
  • OKUMA Nutritionals
  • Powered by Blogger

    Subscribe to
    Posts [Atom]