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, April 25, 2005

What is Yoga?

  1. What is Yoga? The word yoga means "union." Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses, or asanas, yoga creates harmony. Yoga practice consists of five key elements: proper breathing, proper exercise, proper relaxation, proper diet, and positive thinking and meditation. The excercises, or asanas, are designed to ease tensed muscles, to tone up the internal organs, and to improve the flexibility of the body's joints and ligaments.
  2. Check with your doctor! Yoga asanas can be practiced by young and old alike. While there is no one who should be excluded, check with your doctor before you begin a course if you suffer from a medical condition or have any doubts.
  3. Proper exercises: YOGA ASANAS. The aim of proper exercise is to improve suppleness and strength. Each posture is performed slowly in fluid movements. Violent movements are avoided; they produce a buildup of lactic acid, causing fatigue.
  4. Proper Breathing. Most people use only a fraction of their breathing capacity. Proper breathing focuses on nasal breathing techniques to unlock energy and vitality. Breathing exercises concentrate on exhalation rather than inhalation, to cleanse the lungs of stale air and to eliminate toxins from the body.
  5. Proper Relaxation. The release of tension through relaxation is vital to keep the body healthy. Begin and end each session of yoga asanas with relaxation, and relax between postures. This allows the released energy to flow freely.
  6. Proper Diet. The recommended diet for a student of yoga is a simple and wholesome vegetarian one, made up of natural foods that are easily digested. It keeps the body vital and healthy, and the mind calm and free from restless thoughts. Processed and canned foods are to be avoided when possible.
  7. Positive Thinking & Meditation. Meditation is a state of consciousness. When practicing meditation, you must first learn how to calm the mind and focus your mental energy inward. Meditation can help relieve stress and replenish your energy. If it is practiced on a daily basis, you will also find that it will enable you to think more clearly and positively, and to be at peace with yourself.
  8. The Importance of a Teacher. Whether you are learning yoga singly or in a group. It is always best to be supervised by a qualified teacher. A teacher will demonstrate how to ease your body gently into and out of the yoga postures and, most importantly, how to breathe correctly when holding a balance. He or she will ensure that you do not strain your limbs and will help you align your body in the asanas.
  9. What You Need. You do not need special equipment to practice yoga. Although you can buy special yoga mats, a towel on a carpeted floor will do just as well. For practicing indoors, you will need an open space without furniture. The room should be comfortably heated and free from disturbances.
  10. When & Where To Practice. Try to practice yoga every day. At the same time, be gentle. Do not force yourself. A yoga session should be a joy. Set aside a time when you will not be disturbed and you will not have to rush. Practicing in the morning helps loosen stiff joints after sleep. Practicing in the evening relieves the tensions of the day. Whenever you practice yoga, avoid eating for at least two hours beforehand.
  11. Each Session: How Long? For maximum benefit, you should set aside about 90 minutes. When you are busy, try a shorter session with fewer asanas. It is very important not to feel rushed and to allow time for relaxation between poses. You can always perform the breathing exercises at a later stage.
  12. Know Your Body's Capabilities. Before you begin your yoga asanas, it is important to recognize your body's capabilities. Never force your body into a posture or try to go beyond you limit. Remember, yoga is not a competitive sport. Progress may be slow, but with time your body will become flexible. Ease yourself gently into each position, and when you are holding a pose, check the body to see if you can feel tension building up anywhere. If you do, consciously try to relax that tension using the breathing.
  13. Balancing Both Sides of the Body. Many of our regular daily activities tend to emphasize the use of one part or side of the body. To achieve a healthy and harmonious balance, it is important to keep all parts of the body equally strong and flexible. Yoga exercises make each group of muscles work equally on the left and right sides of the body to achieve equilibrium.

Enjoy! Mind, Body, Spirit :-)

Eve

Thursday, April 21, 2005

Nutritional Knowledge

In the following pairs of words or phrases their are some major differences:

  • Soluble fibers and insoluble fibers - Soluble fibers form a gel with fluids in the gut and bowel and speed the digestive process. Insoluble fibers do not tend to bind with water and slow the digestive process.
  • Simple carbohydrates and complete carbohydrates - Simple carbohydrates contain fruit, milk, and refined sugars. Complex carbohydrates are made up of longer chains of carbon atoms.
  • Essential and non-essential amino acids - Essential amino acids must be provided in the diet. Non-essential amino acids are manufactured by the body.
  • Low-density lipoproteins (LDL) and high-density lipoproteins (HDL) - Low-density lipoproteins are involved in the artery blocking process. High- density lipoproteins are involved in moving body lipids from places of storage to places of use.
  • Saturated fats and unsaturated fats - Saturated fats have no double bonds and are mostly solid at room temperature. Unsaturated fats have at least one carbon-carbon double bond and are liquid at room temperature.
Cheers,
Eve

Friday, April 15, 2005

Great Websites for Fitness Instructors!

John Sines Music Editing Service

Turnstep.com

Groovejoy

Vita's Vibe

Enjoy!

Eve

Thursday, April 14, 2005

Ideal Weight Chart

How Much Should I Weigh?

Begin By Setting Your Target Weight Now!

**The following weight chart may be misleading, especially to athletes and bodybuilders who carry more muscle than most people.

Height

Ft. In.

Women’s Frame Size

Small Med. Large

Men’s Frame Size

Small Med. Large

4’10”

102-111 109-121 118-131

Being too thin can be just as

4’11”

103-113 111-123 120-134

dangerous as being

5’0”

104-115 113-126 122-131

overweight!

5’1”

106-118 115-129 125-140

5’2”

108-121 118-132 128-143

128-134 131-141 138-150

5’3”

111-124 121-135 131-147

130-136 133-143 140-153

5’4”

114-127 124-138 134-151

132-138 135-145 142-156

5’5”

117-130 127-141 137-155

134-140 137-148 144-160

5’6”

120-133 130-144 140-159

136-142 139-151 146-164

5’7”

123-136 133-144 143-163

138-145 142-154 149-168

5’8”

126-139 136-150 146-167

140-148 145-157 152-172

5’9”

129-142 139-153 149-170

142-151 156-160 155-176

5’10”

132-145 142-156 152-173

144-154 151-163 158-180

5’11”

135-148 145-159 155-176

146-157 154-166 161-184

6’0”

138-151 148-162 158-176

149-160 157-170 164-188

6’1”

152-164 160-174 168-192

6’2”

Weigh yourself daily. It is NOT

155-168 165-178 172-197

6’3”

recommended to lose too much

158-172 167-182 176-202

6’4”

weight or lose too fast.

162-176 171-187 181-207

**For example: A 105 pound woman could have 33% bodyfat. A 150 pound man could be 27%. Both have "acceptable" bodyweights according to the charts, but their body fat levels put them in the "obese" category. The people, who have low body weights, but a high fat to muscle ratio are what people call "skinny fat people." Focus on "ideal body fat." The above chart does not take into account body fat.

Monday, April 11, 2005

Food Ideas

Comfort Food and Stress

By Mike Bruno
It's no secret that when things aren't exactly going our way, we tend to crave fattening, familiar food. Is there a better salve for a long, frustrating day than a bowl of ice cream or a nice bacon cheeseburger? Whatever your particular culinary weakness, all humans seem to take solace in some type of comfort food when feeling stressed or upset.

A University of California San Francisco (UCSF) study published in the Proceedings of the National Academy of Sciences indicated that this urge to splurge might actually serve a biological purpose: Eating high-calorie comfort food may have the power to make you feel less stressed out.

Stressful events, like getting cut off in traffic, release hormones that make us feel agitated and angry. Although the body has a natural inhibiting system that in time will diminish the stress, a continuous stream of threats, scares or frustration — like driving in rush hour traffic every day of the week — can override the shutdown function. This creates a state of chronic stress, and a feeling of perpetual tension.

The UCSF research found that calorie-laden foods can interrupt that cycle and help shut the stress down. It also found that only the real thing will do. The study explains that substituting low-calorie options — like nonfat frozen yogurt for full-fat ice cream — won't do the trick. Your taste buds can tell the difference and as a result, the low-cal foods aren't as comforting.

Of course, limitless chocolate also presents its own series of problems. How do you get the stress-reducing benefits of full-fat favorites and still keep your waistline slim? The key is portion control. "Instead of eating four pieces of fried chicken, just eat one and really enjoy it," says Roberta Anding, RD, spokesperson for the American Dietetic Association. "Realize that [if you're stressed,] you're going to eat some high-fat food, but balance out the rest of your plate with things like a baked potato with salsa or some steamed veggies with dill."

So when the realities of life make you feel like you're going to tear your hair out, it's alright, helpful even, to indulge in that macaroni and cheese. Don't feel like you've made some irreparable mistake. Enjoy it in moderation and relax. It's your body's natural way of calming you down.

Sunday, April 10, 2005

Want to burn more fat? Here's how to schedule your cardio for research-driven results.

You've finally found a cardio routine that works for you. It pushes you (but not too hard), fits into your busy schedule and, best of all, it has helped you maintain a lean, shapely figure. But there's still that one little question that, if cleared up, might take your training to the next level. It's the ever-present quandary that has yielded so many contradictory answers from personal trainers and fitness experts alike: When exactly is the best time to do cardio? We've done the legwork to find the research on the topic, and here we offer the pros and cons of doing cardio at various times during your workout week. The answers to your (fat) burning questions are right under your nose.




6:30 AM
First Thing in the Morning

Come on, what's wrong with getting up an extra 45 minutes early and knocking that cardio out of the way for the day? You get it done before you even have time to fully wake up and realize what you're doing. Many people swear that doing cardio first thing in the morning -- especially before breakfast -- is the best way to burn fat and get the day started right.

Pros
"Doing cardio on an empty stomach can result in burning more fat," confirms Michele Olson, PhD, professor of exercise physiology at Auburn University in Montgomery, Alabama. "The body is engineered to spare its carbs, so when exercising on an empty tank, the body will use more fat for fuel in an effort to save as much stored carbs as possible."

But wait, there's more: During the night, the body slips into a fat-burning cycle to preserve glycogen for the brain. Studies show that you can take advantage of this by doing cardio first thing in the morning before eating and promote the usage of fat for fuel by working muscles.

Cons
So if it were really that simple, how come everybody doesn't do cardio this way? "Research shows that the amount of extra fat burned is not an appreciable amount," notes Olson. "Furthermore, there's no significant increase in total caloric expenditure whether you exercise on an empty stomach or after a meal," she says, citing a study published in the International Journal of Sports Medicine (1998). Additionally, you risk dipping into muscle protein for fuel, which is counterproductive to keeping your metabolism high.

Bottom Line
"Weight control is based on total calories burned, and during cardio the body uses a combination of carbs and fat as fuel," Olson points out. In other words, while doing cardio right after waking up is effective, doing it later in the day will give you virtually identical results. Besides, why risk losing muscle when all you have to do is eat a little something before your workout? Your best bet is to take an amino acid supplement or ingest whey protein without added carbs. A research study confirms that when amino acids are taken before cardio, more fat is used as fuel. So you'll be able to train harder and burn more calories and fat overall.

30-Minute Intermediate Interval
1. Warm-up: 5 minutes
2. Moderate intensity: 30 seconds
3. Low intensity: 60 seconds
4. Sprint: 30 seconds
5. Low intensity: 60 seconds
6. Complete steps 2-5 six more times
7. Cool-down: 4 minutes

Carbs During Cardio
You did your cardio, burned that fat, and now can't control your appetite. What gives? Try sipping Gatorade on the treadmill or stair-stepper. Ingesting a carbohydrate drink (like Gatorade) during a cardio session helps prevent overeating following exercise, reports the International Journal of Sport Nutrition and Exercise Metabolism. Study participants who ingested the carb drink ate significantly fewer calories throughout the remainder of the day.
--Michele Olson, PhD


7:00 PM
Before or After Lifting?

Unless you have kids, you probably don't like to wake up any earlier than absolutely necessary. If rising with the sun to do early morning cardio sounds about as appealing as watching reruns of the Anna Nicole Show, you may opt to do it before your weight training at the gym. Good idea or bad? "It depends on how much, how long and how intense," states Olson. And, of course, it depends on your goals. Let's break it down.

Before:
If you're training for an endurance event -- a half-marathon, triathlon, etc. -- you'd do right to put cardio before any other workout. That way, you pour the most energy and effort into the session to produce optimal performance results.

Or you might want to do cardio before your weight workout for the warm-up effect. "If the cardio workout is light, it can serve to warm up the muscles, which in turn encourages you to move right into high-intensity lifting without having to do as many warm-up sets," Olson explains.

After:
On the flip side, if shaping the body of your dreams is your main objective, you may want to save cardio for after your weight workout. "An intense cardio workout will take away from an effective weight-training workout," Olson says. "Cardio burns both fat and carbs, and those carbs won't be available for weight training if you do cardio first. That's a problem since they're the key source of energy for weight training; you may not be able to lift at a beneficial intensity."

You can also burn more fat by increasing your lean mass, which eats up calories all day long. So for building a little muscle, weight training should take priority in your workout. This way, your energy level will be high and your intensity won't suffer during the part of your program that matters most to you. You may not be able to work at the same intensity if you do cardio after weights -- especially on leg day -- but you might tap into fat stores more quickly.

Bottom Line
Put cardio first if endurance performance is your main focus. Otherwise, "You'll burn more fat and total calories by doing cardio after weight training," Olson remarks. "But following a high-rep, light-weight, circuit-type program with cardio will burn more total calories from both carbs and fat."

35-Minute Steady-State Cardio
1. Warm-up: 5 minutes
2. Steady-state ride: 25 minutes
3. Cool-down: 5 minutes

Best type of cardio
No matter how you prefer to sweat, interval training is your best bet. Michele Olson, PhD, explains that interval training is the most effective method of aerobic exercise when it comes to fat-burning and cardiovascular conditioning. "This is an efficient way to do cardio since interval cardio somewhat mimics weight training (an effort followed by rest between sets)," says Olson. "Research shows that more fat and total calories are burned with this approach. And since interval cardio is more intense than steady-state cardio, you'll continue to burn more fat and calories following the workout."

A typical interval session includes 20-30 minutes of alternating sprinting for 30-60 seconds with walking or jogging for 30-60 seconds. You can do this on any piece of cardio equipment or outside on a track or pavement.


1:00 PM
On Non-Weight-Training Days

Doing cardio and weight training on separate days is the most effective scenario, states Olson. If you want to get the most out of your cardio without undermining your weight workout or vice versa, the only logical way to do it is on days that you don't lift.

Pros
"The amount of stress on the body from doing a high volume of exercise [such as when you do weights and cardio in the same workout] may detract from gains in fat-burning and metabolic-boosting muscle mass," Olson explains. High-intensity, long-duration workouts may cause your body to break down muscle protein for energy, according to a study published in the International Journal of Sports Nutrition and Exercise Metabolism (2001). This is why splitting up cardio and weight training is so effective.

Cons
This is a good choice for those who want to maintain or build muscle and decrease bodyfat, yet it may mean you're training every day. That could present some problems if you have limited time, high demands at work, home or school or all of the above. Also, training every day or almost every day may compromise your body's recovery ability, reducing your ability to build fat-burning muscle tissue and affecting your immune system.

Bottom Line
Doing cardio on non-weight-training days is the best approach according to studies, which show that total caloric expenditure is increased when each respective workout is done on separate days. More days training equals more calories burned, equaling less fat on your frame. Just be sure you have at least one complete day off from training each week.

40-Minute Advanced Interval
1. Warm-up: 4 minutes
2. Run: 2 minutes
3. Sprint: 1 minute
4. Jog: 30 seconds
5. Complete steps 2-4 nine more times
6. Cool-down: 3 minutes

Michelle Basta Boubion is a personal trainer and recreational athlete who enjoys marathons, triathlons and ice cream, but not necessarily in that order.
By Michelle Basta Boubion, NSCA-CPT
Photos by Michael Darter

Wednesday, April 06, 2005

Dealing With Migraine?

Healthy Living
The headaches may start slowly, not interfering with your life. But as they progress, you find it more and more difficult to function socially, at home and at work. Many people with migraine endure long periods of suffering before finally seeking help. In fact, physicians estimate that the average migraine patient suffers three to five years before a diagnosis is made.
Everyone has an occasional headache, but migraine is more than just a "bad headache." Affecting over 26 million Americans, migraine is a debilitating, intense, throbbing headache, usually located on one side of the head and lasting between 4 and 24 hours. It is aggravated by routine movement and physical exertion. Other common symptoms include nausea, vomiting, increased sensitivity to light or sound, general discomfort and diarrhea. In 10 to 20 percent of sufferers, the migraine is preceded by an 'aura,'such as the appearance of lights, blind spots, vision loss or numbness.
Migraine affects three times as many women as men, and an estimated one in six American women are prone to it. If one percent has migraine, the children have a 50 percent chance of getting the condition. "No one really knows what causes migraine," says John J. Sand, M.D., a neurologist who practices in Kansas City, Missouri. "The present theory is that migraine is a neurochemical imbalance that can be triggered by a variety of dietary, environmental and emotional factors."
About 20 percent of migraine sufferers have their first symptoms before the age of ten, but the problem may not always be obvious. "Children and young teenagers do not always articulate how they feel. If you observe them spontneously going to their room to lie down with headaches, or if you find that they are vomiting as a result of their headaches, then you should suspect migraine," says Dr. Sand.


Treatment: Control, Not Cure
Effective methods for managing migraine are available, however, it is hard to predict which one will work for each patient. Some of them, including beta-blockers, tricyclic antidepressants and calcium channel blockers, reduce the frequency of attacks.

Common Triggers of Migraine
Certain foods and situations may set off a migraine. These include bright lights, loud noises. strong emotions, stress and exhaustion. Keeping a diary of when you get your migraine headache may help to identify potential triggers and allow you to avoid them. The following list pinpoints some common migraine triggers:
Foods:
  • Aged, canned, cured or processed meat
  • Alcoholic beverages, especially red wine
  • Caffeinated foods or drink
  • Aged cheeses, sour cream, whole milk, yogurt, ice cream
  • Nuts, peanuts, peanut butter
  • Monosodium glutamate (MSG)
  • Soy sauce
  • Carob, chocolate and cocoa
Other Triggers:
  • Missing meals, dieting
  • Being tired, stressed or depressed
  • Menstrual periods
  • Birth control pills or hormones
  • Weather and altitude changes
As soon as an attack begins, abortive medication should be taken to relieve symptoms. These pain-relieving medicines range from aspirin and acetaminophen to prescription medications such as sumatriptan, a constrictor of blood vessels. Be careful with any medication you take - its overuse can lead to daily rebound headaches.
A number of non-drug approaches are potentially helpful, including stress reduction techniques (such as deep breathing exercises and meditation), and getting plenty of sleep. Other tips on reducing the pain of an attack are: lying in a dark, quiet room; sleeping; and putting a cold compress over your forehead.

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