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.

Saturday, November 26, 2005

3 Steps To A Better Butt

The Butt Stops Here Workout
1. Dumbbell Squat:

This exercise will have an effect on the entire leg, but the key is to focus on your glutes in the descending part of the movement. I’ve also found that women respond well to high reps for the legs and butt.

  • Stand up straight with feet shoulder-width apart.
  • Hold a dumbbell or cans in each hand with your arms hanging down at your sides and palms facing one another.
  • Maintain a neutral spine and a slight bend in the knees throughout the exercise.
  • Lower your body by sticking your butt out, bending from your hips and knees and stopping when your thighs are parallel with the floor.
  • Think about sitting back in a chair as you are lowering down.
  • Slowly return to the starting position
  • Exhale while returning to the starting position.
  • Inhale while lowering your body.
  • Don’t let your knees ride over your toes (you should be able to see your feet at all times).
  • It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
  • Push off with your heels as you return to the starting position.
  • Beginners can perform this exercise without weights until they master the movement. It’s a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly, it can lead to injuries -- so use precise form.

    Perform 20 slow and controlled repetitions and immediately go to the next exercise.

  • 2. Dumbbell Lunges

  • Stand straight with your feet together.
  • Hold a dumbbell in each hand with your arms down at your sides.
  • Step forward with the right leg and lower the left leg until the knee almost touches the floor. This lowered position is where you should focus on feeling the glutes contract.
  • Push off your right foot slowly returning to the starting position.
  • Alternate the motion with the left leg to complete the set.
  • Inhale while stepping forward and exhale while returning to the starting position.
  • The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
  • Make sure your head is up and your back is straight.
  • Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
  • Your right knee should not pass your right foot. You should be able to see your toes at all times.
  • If you have one leg that is more dominant than the other, start out with the less dominant leg first.
  • Discontinue this exercise if you feel any discomfort in your knees.

    Perform 20 repetitions on each side and immediately go to the next exercise.

  • 3. Bent Leg Reverse Kick Up

  • Start this exercise on your hands and knees on a mat.
  • Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg.
  • While contracting the butt, lift your left leg up and toward the ceiling maintaining a bend in the knee.
  • Slowly return to the starting position.
  • After completing the set on the left side, repeat on the right side.
  • Exhale while lifting your leg.
  • Inhale while returning to the starting position.
  • To increase the difficulty, you may want to add an ankle weight to the working leg.

  • Perform 25 slow and controlled repetitions on the right side and then repeat on the left side.

    All three exercises are considered one cycle. Beginners should perform one cycle on three alternate days of the week. Intermediate exercisers should perform two cycles on alternate days of the week, and advanced exercisers should perform three cycles. Wait one minute between cycles before repeating.

    You still need to perform weight training or calisthenics for your entire body as well as cardiovascular exercise. However, if you incorporate the above specialty butt workout routine, you'll see some great results.

    References ---
    Raphael Calzadilla, BA, CPT, ACE
    Chief Fitness Pro @ eFitness

    Happy glute training!

    Eve :-)

    Friday, November 25, 2005


    Don't Wash Down Your Medicine with Grapefruit Juice

    If drinking a glass of grapefruit juice is part of your morning regime, be aware that this seemingly healthy habit may be dangerous if you take prescription drugs. Researchers at the Mayo Clinic found that grapefruit juice, especially the newer brands that are fortified with calcium, can alter the effect of certain medications. This is alarming because juice and medications are commonly consumed at breakfast. Plus, those most likely to be taking prescription medications, the middle-aged and elderly, are also the most likely to consume, calcium-fortified grapefruit juice. To be safe, always inform your doctors about your grapefruit jucie consumption before they prescribe any new drug.

    Mayo Clinic Proceedings


    Eve :-)

    Saturday, November 05, 2005

    Relaxing Rhythms

    Music affects your heart rate and breathing, so tune in to relaxation by choosing your mood music carefully. When you want to wind down, music with a slow, steady rhythm helps slow down breathing and heart rate, inducing a state of calm. The opposite is true of quick tempo music. Set the mood for stress reduction or sleep by tuning in to easy, mellow melodies.

    Researchers speculate that listening to slow music may be clinically useful for people suffering from high blood pressure, heart failure, and other conditions. Slow tunes appear to put the heart at ease. Similarly, reciting a repetitive prayer or mantra seems to decrease heart rate and respiration. You also can deliberately slow your breathing rate with deep breathing exercises.

    RealAge Benefit: Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.

    Cardiorespiratory interactions to external stimuli. Bernardi, L., Porta, C., Spicuzza, L., Sleight, P., Archives Italiennes de Biologie 2005 Sep;143(3-4):215-221.

    Happy breathing :-)


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