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.

Monday, September 25, 2017

Make Fitness Goals More Fun

How the Tone It Up Girls Make Fitness Goals More Fun!

Get a friend in on the action.

Old Goal: Cancel happy hour with your work wife to avoid a #healthgoals saboteur.
New Goal: Invite her to be your workout buddy.
Let's be real, no one wants to skip happy hour to go slog away at the gym. That's why K&K are all about buddying up with someone to form healthier habits together. "For us, the number one thing is getting a girlfriend involved," says Dawn. "Having an accountability partner really does make it more fun and motivating."
That means instead of setting goals to run stairs solo or get yourself to an a.m. spin class, bring a friend in on the action to make you more likely to stick to your committments. "It's knowing that you're not alone in this journey—you can turn and look at someone after class or after a workout and be like, 'That was awesome,' or you can say, 'Please help me,'" says Dawn. (Not sure how to make the ask? Here are 7 ways to find a fitness buddy.)

Make your sweat sessions social events.

Old Goal: Go for a run before heading to brunch.
New Goal: Recruit your brunch crew to join your morning miles.
Obviously, social time is a huge part of TIU's fitness lifestyle. "We got used to a social fitness, where you get together with your girlfriends and not only are you together spending time but you also have those accountability partners," Dawn says. Kick your buddy system up a notch by making a workout a full-blown social event with your whole crew.
There are two major advantages to setting social goals. First, you have a whole support system to help you struggle through a tough workout, says Scott—sharing eye contact and a giggle makes your boot camp instructor seem slightly less intimidating. And secondly, setting social goals is also really convenient. On a busy week, you won't have to choose between a catch up and getting your cardio.

Embrace the power of the playlist.

Old Goal: Muscle through that super boring silent yoga class, even though you hate listening to the sound of your breathing.
New Goal: Check out a hip-hop yoga class.
Good jams can turn a traditionally boring workout into a party, and according to TIU doctrine, any workout can be enhanced with a playlist that speaks to you. "We always have to have a fun playlist for working out," says Dawn. "Sometimes we'll listen to old school jazz, sometimes we'll listen to the latest and greatest dance music, or sometimes just Beyoncé on Pandora. Whatever mood we're in, we totally jam out."
Use the power of a good playlist to your advantage when setting your fitness goals. If you're someone who's really moved by music, plug into classes known for their DJ skills. And when you workout on your own, don't leave home without your headphones—that 6-mile run will fly by with Queen Bey giving you energy. (Need inspo? Here are 100 of the best workout songs in the world.)

Plan ahead and mix things up.

Old Goal: Try to make it to three workout classes a week, depending on your work schedule.
New Goal: Book three classes before the week starts and make your schedule work.
Looking forward to your workouts is a huge part of making fitness more fun, according to K&K. So as you start setting your fitness goals for the week, "find something you love and will look forward to," says Dawn.
To keep things interesting and engaging, they advise always scheduling your workouts ahead of time and mixing it up so you go into the week with fun workout plans already on the books. "We'll text each other and be like, 'What do you feel like this week?" Dawn said of her and Scott's weekly routine. "We always want to mix it up and get outside."

Set mini goals instead of massive ones.

Old Goal: Go from being a cardio-hater to running a half-marathon before 2018.
New Goal: Find a good training plan and commit to safely increasing your mileage.
While setting ambitious goals is good, the philosophy behind TIU's success is about enjoying the ride. To do that, "setting little mini goals each day is really important," says Scott. "And, of course, setting attainable goals—that's number one."
The idea is that if you're only fixated on reaching a far-off future goal, you're not getting the boost of encouragement that comes from recognizing your progress along the way. "One thing that works for us is journaling throughout the process," says Scott. Checking in on mini goals each day can help keep you motivated and spot any not-so-fun parts that might be waiting to derail you.

Tap into community support.

Old Goal: Next time you hit a wall, just grit your teeth and push through it.
New Goal: Next time you hit a wall, ask for support from your squad.
Rather than letting your setbacks feel intimidating, build a support group right into your goals. "We set out to create a community for women where they could connect with each other," says Scott. "At the time, fitness was very scary and not very fun—we wanted to connect through fitness."

Set Fun Goals!
Eve :-)

Wednesday, September 20, 2017

7 Moves That Will Transform Your Glutes

6 Butt Exercises That Work Wonders
“Train heavy, hard, and consistently,” says Paul, who created this targeted mix of lower-body moves to ensure no fiber is left un-firmed. Do the routine twice a week for three weeks, and you’ll start to see definition in your butt, quads, and hamstrings. You’ll also notice a boost in your overall strength and stamina. Buns of steel, indeed.
How it works: Do each move as indicated. Limit rest between exercises to only what's needed. Do 3 total rounds of this routine 2 days a week on non-consecutive days.
Total Time: up to 45 minutes
You will need: Free weights

1. Football Squat 

3. Leg Extension Thrust

4. Low Jump Squat

5. Side Lunge Swing

6. Reverse Lunge High Knee

7. Sumo Deadlift Squat

Stay Strong!
Eve :-)

Saturday, December 03, 2016

The Hardcore Bodyweight Workout You Can Do In Under 5 Minutes

Get a Killer Workout Crazy quick with Tabata.




Eve :-)

Monday, November 21, 2016

Small Space Bodyweight Moves

8 Travel-Friendly Workouts Done in Twenty Minutes or Less


Eve :-)

Monday, June 06, 2016

Medicine Ball Ab Exercises

4 Ways to Use a Medicine Ball for Seriously Strong Abs

Four advanced ab exercises that turn up the intensity and go way beyond the basic crunch

1. Russian Twists
Start in a seated position on the floor with feet flat on the floor and knees bent. Lift knees so that shins are parallel to the floor and form a 90-degree angle with thighs. Hold a medicine ball in front of chest with back straight and elbows out to the side. Twist entire upper body from one side to the other, squeezing obliques. Continue for 30 seconds.
2. Toe Taps
Lie down with back flat on the ground. Extend legs straight above hips, toes pointed to the ceiling. Holding your shoulders one inch above the floor,  extend the medicine ball straight above chest. Squeezing abs, reach the ball as far as possible towards your toes. Continue for 30 seconds.
3. Jackknife
Lie down with back flat on the ground. Making sure lower back is flat on the floor, extend legs and hold them a few inches above the floor. Hold your shoulders one inch above the floor, and extend arms above head, biceps next to ears. Squeezing abs and exhaling, lift medicine ball and toes to meet. Slowly lower arms and legs back down to starting position without touching the floor. Continue for 30 seconds.  
4. Modified Jackknife
Start in seated position with feet flat on the floor and knees bent. Place medicine ball between knees, and lift feet so that thighs and shins for a 90-degree angle with shins parallel to the floor. Place palms behind sit bones for support. Keeping your chest open, back straight, and gaze forward, pulse knees into chest, squeezing the medicine ball throughout the movement. For an extra challenge, lift palms off the floor. Continue for 30 seconds. 

Yours in Fitness,

Eve :-)

Tuesday, May 24, 2016

How Much Can You Shorten Your Workouts and Still See Weight-Loss Results?

Can Microworkouts Really Replace A Full-length Session When It Comes To Losing Weight?

Not directly.  Unless you complete 5–6 microworkouts (spread out) in a day, you won’t burn enough calories to shed pounds. Even the spike in calorie-burning capacity, known as the afterburn, that follows high-intensity exercise won’t add up to much on its own — we’re talking a pound per month on average.
But that doesn’t mean microworkouts can’t help you drop weight for other reasons. A few minutes of intense exercise in the morning can set the tone for a healthier day and lifestyle over time.
“When people put in effort, even if it’s for five minutes, it sets a tone for the day,” says Tamir a certified strength and conditioning specialist and founder of TS Fitness in New York City. “You move more and eat better, and those behaviors can help you lose weight.”
To get the most out of your microworkout minutes, Tamir stresses that exercises should use your full body and require no equipment. Think: high knees, push-up planks and mountain climbers.
Follow his 6-minute circuits below to work up a sweat when you don’t have time for a continuous gym session.
6-Minute Body-Weight Workout
High Knees: Run in place by lifting your knees up past your hips.
Bear Crawls: Start on all fours, with your knees off the ground and under your hips and wrists under your shoulders. Move opposite limbs in a crawling motion for four steps forward and four steps back.
Cross Mountain Climber: In a high plank position, bring your opposite knee toward your opposite elbow, and quickly repeat on the alternate side.
Crab Crawl: In a seated position, place your hands under your shoulders and lift your hips a few inches off the ground. Keep your chest out as you move your opposite limbs four steps forward and four steps back.
  • High Knees for 20 seconds with 10 seconds of recovery
  • Bear Crawl for 20 seconds with 10 seconds of recovery
  • Repeat 3 times
  • Cross Mountain Climbers for 20 seconds with 10 seconds of recovery
  • Crab Crawl for 20 seconds with 10 seconds of recovery
  • Repeat 3 times
Yours In Health,

Eve :-)

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 :-)

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  • Burn Fat Feed the Muscle
  • OKUMA Nutritionals
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