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.

Thursday, March 31, 2005

Interested in being a fitness instructor?

The American Council on Exercise (ACE)
Group Fitness Instructor Certification

View Product
The ACE Group Fitness Instructor certification is for individuals teaching any form of exercise in a group setting. Passing the ACE Group Fitness Instructor certification exam means that you have demonstrated your knowledge of anatomy, kinesiology, exercise physiology, instructional techniques and injury prevention.
Get more details on certification with ACE

Tuesday, March 29, 2005

Dos and Dont's to Boost Your Metabolism!

There are lots of ways in which you can keep your metabolism ticking in high gear and make the best of your dieting days. The following are some handy tips and hints:
Good: GO!
  • Eat more of these: Hot, spicy foods like mustard and hot peppers can actually speed up metabolism for several hours after you eat them.
  • Eat early: By eating earlier, you'll have more time to be active and use some of those calories before the day's end.
  • Snack sensibly: Eat Protein, Carbohydrates, and good Fats like fruit, non-fat yogurt or pretzels.
  • Increase muscle mass: The more muscle you have the better your body burns fat and helps increase your metabolic rate.
Bad: STOP!
  • Avoid fats and oils: These are easily stored by the body and harder to burn off. Omega-3 and Omega-6, Flaxseed oil, and peanut oil are much healthier choices.
  • Don't skip meals: This lowers your metabolic rate. You are also likely to overeat when you do sit down to a meal.
  • Don't over-exercise: This will cause your body to hold on to fat, as it is going into a catabolic state, and starts to burn muscle, not fat! Vigorous, High-intensity exercise, such as High-impact aerobics, should not be done more than 2-3 times a week.
  • Kick out restrictive diets: These cause your metabolic rate to plummet. Eat smaller, healthy meals every 2-3 hours.

Sunday, March 27, 2005

Why Diets Don't Work for Women over 40

Diet advice designed especially for women over 40

Tuesday, March 22, 2005

TOP 10 DIET FOODS

Your Top 10 'Must-Have' Foods For Healthy Living, and Weight Loss:

  1. Oats: The b-glucan in whole oats reduces the risk of coronary heart disease. The soluble fiber is vital in lowering cholesterol and stabilizing blood sugars.
  2. Soybeans: The bioactive ingredients in soy porducts suppress formation of blood vessels that feed cancer cells. Soy helps stabillize hormone levels in women, as well as decrease the risk of heart disease, osteoporosis, and ovarian, breast, and prostate cancer.
  3. Tomatoes: Lycopene, a potent antioxidant, is a carotenoid that fights the uncontrolled growth of cells into tumors. It fights cancer of the colon, bladder, pancreas and prostate.
  4. Cold Water Seafood: Healthy EPA/omega-3 oils are shown to turn on fat oxidation, decrease risk of coronary artery disease, stabilize blood sugars, increase brainpower, and reduce infalmmatory response. Seafood reduces "bad" LDL cholesterol and triglycerides, while raising levels of "good" HDL cholesterol.
  5. Flaxseed: A unique source of lignans, powerful antioxidants that are believed to stop cells from turning cancerous. Flaxseed also contains alpha-linolenic acid, the plant version of the omega-3s found in fish oils. It makes a great healthy option for people who don't eat fish.
  6. Garlic: Rich in allicin, which boosts immune function and reduces cancer risk, garlic also has strong anti-viral effects and has been shown to lower blood pressure and cholesterol levels.
  7. Hot Peppers: A source of capsaicin, a vital immune, mood and metabolic booster with powerful anti-viral effects. Capsaicin is linked to decreased risk of stomach cancer due to its ability to neutralize nitrosamines, a cancer-causing compound formed in the body when cured or charred meats are consumed. Capsaicin also kills bacteria believed to cause stomach ulcers... and appears to turn on the fat-burning capacity.
  8. Sweet Potatoes: A rival of carrots as a potent source of beta-carotene and other carotenoids, which help prevent cataracts and protect the body from free radicals and cancer--particularly cancer of the larynx, esophogus, and lungs.
  9. Grapes: Grape skins contain a high concentration of resveratrol, which appears to block the formation of coronary artery plaque, as well as turmor formation and growth. Red grape juice or red wine is considered a better source of resveratrol than white, which are made without the grape skins.
  10. Cruciferous Vegetables: Broccoli, cabbage, cauliflower, and brussels sprouts contain indoles, sulforaphane, and isothiocyanates, which protect cells from damage by carcinogens, block tumor formation, and help the liver to inactivate hormone-like compounds that may promote cancer.

Friday, March 18, 2005

3 Common Mistakes People Make @ the Gym!

  1. Not doing resistance exercises. I don't care if you're a man or a woman, if you're 22 or 82, you should be doing weighted resistance exercises as partof your regular program. That means weight training in addition to your cardio exercise. It's now clear that there are numerous health benefits associated with resistance training including increased strength and energy, healthy bone density, protection against injury, and an increase in your base metabolic rate. The old myth that training with weights leads to a bulky muscle-bound look has finally been put to rest by both the fitness and the scientific communities.
  2. Doing your cardio exercise first. This may come as a surprise to some, but if you're trying to get in great shape and stay lean, then you should do your resistance training first and follow it with your cardio exercise. New studies suggest that even if your primary goal in the gym is to lose weight, you'll see better and quicker results if you start your program with resistance training and then follow it up with some intense cardio exercise. Without getting too far into the details, it's believed that doing your resistance training first depletes your muscles of glycogen stores thus allowing you to burn more fat when you do your cardio.
  3. Letting your ego get in the way of your training. I see it all the time, people load up the bar with plate after plate, ready to bench press, and then they bounce the thing off their chest, lift their back off the bench, and just plain waste their effort all together. We need to remember why we're at the gym in the first place. If you want to be an Olympic power lifter, well that's one thing, but if your goal is to sculpt a healthy physique you want to use proper form to train the muscles. Leave the ego at home and train smart!

Thursday, March 17, 2005

Improving your Metabolism

One of the most effective strategies for losing fat:
If you look closely on the food label, you can find the information you need to determine the percentage of calories from fat in a specific food product. Knowing this is actually far more important than simply knowing the number of grams of fat in the food product. Just as you want less than 25 percent of your total daily calories to be from fat, you also want to try to eat foods that get less than 25 percent of their total calories from fat. Because a food product has a low number of fat grams, it is not necessarily a low-fat, healthy food.

Take, for example, a reduced-fat whipping cream. Many people assume that since this product only has 1.5 grams of fat per serving, for example, that it is a healthy dessert topping (often justifying double or triple the amount on their dessert). However, this product contains actually 45 percent fat. On the other hand, a common nutrition bar has 5 grams of fat per serving. Many dieters would not touch this product for fear of so much fat, when in actuality, this prodcut contains only 12 percent fat. How can a food that only has 1.5 grams of fat per serving have a higher percentage of fat calories than a product that contains 5 grams of fat?

It is quite simple: The whipped topping only contains 30 calories per serving whereas the nutrition bar, in this example, contains 38o. The nutrition bar is packed with protein and carbohydrates, giving the product a lot more nutritious food value and more calories. Since the whipped topping only contains 30 clories, it has very little nutritional value and quite a bit of fat relative to the total volume of food and calories. So, when checking labels, be sure to figure out the percentage of fat calories in addition to the number of fat grams.

To determine the percentage of calories from fat of a food product, look for two important numbers: calories per serving and total grams of fat per serving. Since you want to know what percentage of the total calories are fat calories, you must first convert the grams of fat into calories. Remember, there are 9 calories per gram of fat. Therefore, to calculate the fat percentage of the food:
a. Multiply the number of grams of fat by the number 9 (there are 9 calories per gram of fat).
b. Divide this number by the total calories per serving.
c. The result is the percentage of fat calories (should be less than 25%).

And you're right, in addition to having a clear understanding of a product's nutrition label, you should also understand exactly what the difference health claims on products mean. The following is a list of health claims that are often misinterpreted by consumers:

Free: Example: "fat-free." This means that the food product has so little of the nutrient in it that it would not even show up on your dietary screen (usually > .5 gram/serving).

Low: Example: "low-calorie" or "low-fat." This means that the food product does not have much of a certain nutrient, but it has enough to make a difference in you diet. Specifically, low-fat means 3 grams or less of total fat, "low-saturated fat" means one gram or less; "low-cholesterol" means less than 20 milligrams; and "low-calorie" means 40 calories of fewer per serving.

Lean: This term refers to meat. "Lean" means one serving has less than 10 grams of total fat, 4 grams of saturated fat, and 95 milligrams of cholesterol.

Extra lean: This term also refers to meat. This means that one serving has less than 5 grams of total fat and 2 grams of saturated fat.

Less: This means there is 25 percent less of a certainingredient or nutrient as compared to a similar product.

Reduced: This means the product was nutritionally altered to meet a health claim.

Shopping for low-fat, healthy food products and ingredients is absolutely critical to the success of your weight management program. When you come home from a hard day's work, the very last thing you'll want to do is slave over the stove coooking and preparing a healthy meal. You must develop a plan each week and have foods that are healthy and easy to put together in ten minutes or less. So, it's good that you're making an effort to understand labels and health claims better.

Tuesday, March 15, 2005

TIP ON DIETARY FAT

While most of us know tha consuming excessive amounts of fat will make us fat, we don't all understand exactly why this is true. To implement a successful weight management program, you need a good understanding of fat and why this nutrient actually makes us fat, if consumed in excess.

The amount of energy a particular food has depends on the quantity of fat, carbohydrates, and protein it contains. Food energy, both in its consumption and expenditure, is measured in terms of calories. A food that contains mostly fat will contain more than twice the calories than a food containing mostly carbohydrates and/or protein. Fat contains nine calories per gram; protein and carbohydrates yield only four calories per gram. Therefore, it is important that you move towards replacing foods high in fat with foods higher in protein and complex carbohydrates.

No more than 25 percent of your total calories should come from fat, fewer than 10 percent from saturated fat, the most damaging form. During the process of converting protein and carbohydrates to fat, your body uses them as energy and burns more than a quarter of their calories; it takes more energy (calories "burned") to convert carbohydrates and protein into body fat than it does to convert dietary fat into body fat.

Thus, more carbohydrates and protein calories are used and fewer are stored as fat. Dietary fat, on the other hand, goes straight into storage, with very few calories being used. Therefore, to help your metabolism work more efficiently, you should consume fat in moderation.


Monday, March 14, 2005

Fit or Fat? Crosstraining Schedule

Here is a sample workout schedule:

Monday: Jog; 30 minutes
Tuesday: Cycle: 30 minutes
Wednesday: Weight lifting; 2 sets of 10
Thursday: Jog; 45 minutes
Friday: Cycle; 20 minutes
Saturday: Jog with wind sprints plus weight lifting; 20 minutes / 2 sets of 10
Sunday: REST


Sunday, March 13, 2005

Abdominal Tip: Super Crunch for Abdominal Shape

To add some intensity to your regular crunches and really blast your abs, try this advanced ab exercise.

Lie on the floor in your regular Crunch position, knees bent, hands over ears (not locked behind head) or in tight to chest.

Then, crunch up approximately 10 inches, holding the peak contraction for a count of 4. In this fully contracted position, the key is to really squeeze your abs together hard. Imagine pushing your upper abs into your lower abs and vice versa (like an accordian coming together).

From this point, you want to return to the floor very slowly. The trick here is to try to keep your abs tense and contracted during the eccentric or negative phase of the movement. And you want to return slowly; it should take a count of 3-4.

Repeat the motion trying to maintain as much continuous tension on the abs as possible. This movement is not about "how many" reps you can do... instead, it's all about how hard you can squeeze your abs and maintain tension.

Shoot for a grueling set or two of 12-20 reps and then finish off by immediately going into a set of 8-10 regular paced Crunches.


Saturday, March 12, 2005

Great Websites!

EXRX Shoulder Exercises Page


http://www.mold-survivor.com/detox_diet_for_summer.htm


Will Brink's Creatine Report

Check out this report on creatine. It's really a good source of information:
http://www.creatine-report.com/download-creatinereport.htm


Regards,

Eve

Friday, March 11, 2005

Prevent Hunger

Prevent hunger by eating enough @ meals. You can lose weight by eating 10% to 20% fewer calories, not 50% fewer.
To know how many calories U are entitled to eat to negate hunger and manage your weight, do this simple math:

  • Take your weight (or a good weight for your body) and multiply it by 10. This estimates your resting metabolic rate (RMR, the amount of energy you need to simply exist, pump blood, breathe, etc.). If U weigh 140 pounds, your RMR is about 1,400 calories--the amount you'd burn if you were to run for 14 miles!
  • Add to your RMR about half that number for activities of daily living. For example, if you weigh 140 pounds and are moderately active (without your purposeful exercise), you need about 700 calories for daily living. Add fewer calories if you are sedentary.
  • Next, add calories for purposeful exercise. For example, a 140 lb. person would need about 1,400 calories (RMR) + 700 (daily living) + 300 (for 30 minutes of exercise) = 2,400 calories to maintain weight. To lose weight, deduct 20%, to about 1,900 calories. This translates into 600 calories for breakfast/snack, 700 for lunch/snack, and 600 for dinner/snack (or the equivalent of 11 -13 Fig Newtons per section of the day.)
  • Use food labels to calculate your day's intake. You'll likely see a huge discrepancy between what you have eaten and what your body deserves. Once you recognize the power of hunger, you can take steps to prevent it by eating before you get too hungry.
Regards,

Eve


exersize class

LatPulldown

Size Matters

Strong Shoulders

Getting Fit

The Smaller the Better Posted by Hello

7 Common Exercise Myths

Everyone should sidestep these sneaky seven myths that can weigh down your weightloss progress:

  1. You can't spot-change! This "fact" probably arose from the concept that you can't "spot reduce" a trouble area through diet. But it is indeed possible to spot change by working out with weights. Advise using weights to target and attack individual body parts. It's common sense that arm exercises are going to firm your arms, while leg exercises will thin your thighs.
  2. You better not workout with weights if you're overweight because you will get bigger than you already are... and you'll look fatter! Wrong! When you workout with weights, you lose fat and gain muscle. It's a fact that muscle takes up less space than fat. BONUS TIP: Don't put off weight training until you've dropped a few pounds. The end result is a flabby body that's "skinny fat." Working with weights builds mini muscles that give you a tight and tone look without adding size.
  3. Muscle turns to fat once you stop working out! Muscle and fat cells are structurally and functionally different. You actually lose fat as you build muscle because your metabolism increases. If you stop working out, your muscles will shrink back to the size they were. The good new is that it takes as long as you worked out for this to happen. The best news: When you start up again, it only takes 1/3 of the time to get back to the point you were when working out!
  4. You have to spend hours a day working out with weights to see results! Fact is you can get in shape with weights in as little as 15 minutes a day... if you reduce or eliminate the "rest" between sets. The breaks between sets allow bodybuilders to grow, grow, grow, but for firming the philosophy should be to go, go, go!
  5. You can get in shape by doing aerobics! Aerobics are good for strenghtening your heart and lungs. But the only way to reshape the body is to workout with weights -- and target each muscle group in a specific manner. Keep in mind that you must also eat a balanced diet to get rid of the fat covering developing muscles.
  6. There is no such thing as a fountain-of-youth exercise! Researchers say working out with weights literally reverses the ageing process.It also strenghtens the density of your bones. Weight training reshapes, tightens and tones the body and makes fitness fanatics look up to 20 years younger -- look at the covers of books with bodybuilders, male and female alike for proof!
  7. Working out with weights will get you in shape no matter what program you do! It's not as if yu touch a weight and magically get in shape. There is a science behing working out and here are the three basic rules: (1) You pyramid the weights. You do a light set first, then a slightly heavier set next and save the heaviest for third set. In order to cope with the weight, you reduce repetitions with each set. (2) You must do a split routine. You work half the body one day and the other half the next. But the abs and butt can be worked on everyday. (3) You must completely work one group of muscles before moving to another... unless you're doing a special program.
Regards,

Eve

Thursday, March 10, 2005

Fit Tip: What's Your 2005 Goal?

Goal: Lose Weight!

Exercise Program

  • Perform at least 20-30 minutes of moderate to high intensity cardiovascular exercise 3-4 times per week (running, spinning, stair climbing, etc.)
  • If you can only tolerate low intensity cardiovascular exercise (such as walking), increase to 45-60 minutes 3-4 times per week.
  • Conduct resistance training exercises utilizing free weights, cable machines, dumbells, and/or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
  • Make sure to vary type, time and intensity of all your exercises frequently.
Nutrition Program
  • I recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% from fat and 40% from carbohydrates.
  • Aim for about 1 gram of protein per pound of body weight. (140 g/day if you weigh 140 pounds).
  • Good source of protein include: eggs, egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds.
  • Drink one-half to one full gallon of water each day.
  • Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.
Supplement Program

  • Use a quality multi-vitamin / multi-mineral formula. See TwinLab's Daily One below.
  • Extra antioxidants for extra insurance. 500-1000 mg of Vitamin C and 400-800 iu of Vitamin E is recommended. See Syntrax Radox below.
  • Try a fat burner. These popular weight loss aides can pep up your energy and your metabolism to help you burn fat! See TrimSpa and Metabolic Thyrolean below.
  • Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure that you take in enough lean protein and essential nutrients to support muscle mass gains. See ZonePerfect bars and Myoplex Lite below.
  • Essential Fatty Acids. EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA below.
  • Use a whey protein powder to reach your daily protein needs. See Optimum 100% Whey below.
  • These are the basics, there are many more quality supplements available and as always I recommend that you visit MuscleMaster.net frequently to stay in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.]

Daily One Complete multi vitamin/mineral supplement
TrimSpa Amazing high speed diet pill, Produces 100% more weight loss than diet and exercise alone.
ZonePerfect Bars Delicious and nutritious on the go meals.
The Total EFA Total essential fatty acid supplement. Omega 3 and omega 6.
Radox Fight free radicals and protect your body.
Metabolic Thyrolean Metabolic Thyrolean is a powerful stimulant free fat loss formula from ProLab Nutrition.
Myoplex Lite (20 packs) Complete nutrition in convenient to use shakes.
100% Whey (5 lb.) High quality whey protein.

Regards,

Eve

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