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, February 25, 2006

Girl Power!

Women and strength training -- do they go together? Without a doubt! Strength training offers so many important benefits that it should be a part of every woman’s fitness program.

The obvious benefit is... it makes you strong! Strong women are able to accomplish their daily tasks with greater ease. Also, if you're strong, you'll look and feel better. Increased self-confidence and self-esteem will be evident in all aspects of your life.

Strength training is your secret weapon to increased metabolism. During cardiovascular exercise, you burn calories and fat and continue to burn calories for a period following your workout -- known as afterburn. If you strength train consistently, you add muscle, which is metabolically active 365/24/7.

A pound of fat burns about two calories a day. A pound of muscle burns approximately 35–50 calories a day! I know what you’re thinking: where do I sign up?! Local YMCA's, on-line places like GHF or eFitness

Osteoporosis is a silent disease, because there are no outward symptoms. People with osteoporosis usually don’t know they have it until a sudden bump or fall causes a fracture. Twenty-eight million Americans have osteoporosis. Eighty percent of them are women. Most of these women are post-menopausal. Strength training with resistance causes overload on not only the muscles but the bones, tendons and ligaments as well. This overload stimulates bones to retain the minerals necessary to keep them dense and strong (including the joints), thus preventing the onset or progression of osteoporosis.

For women who are suffering the slings and arrows of menopause, there's good news as well. Engaging in a regular program of physical activity can help manage the uncomfortable symptoms of menopause and the related health concerns, such as heart disease and osteoporosis. The mood-elevating, tension-relieving effects of exercise help reduce the depression and anxiety that often accompanies menopause. Exercise helps reduce and prevent symptoms such as hot flashes, joint pain, anxiety, irritability, sleep disturbances and insomnia.

Let's get one thing straight -- strength training will not necessarily make you bulk up! In general, women don’t have the testosterone levels that men have to help them build muscle. But that’s just part of the equation. Your response to strength training is predetermined by your genetics and, as a result, your body type. There are three different body types. You may find one that describes you perfectly, or you may relate to a combination of body types.

Mesomorphs tend to be muscular and have fairly large bones and shoulders that are a little wider than their hips. Think Janet Jackson, Madonna. Endomorphs tend to be curvy, store more body fat and have larger bones than the other two types. Think Oprah Winfrey. Ectomorphs are typically skinny and small-boned with shoulders and hips the same width. Think Calista Flockheart, Audrey Hepburn.

Mesomorphs will build muscle faster than endomorphs. Also, endomorphs generally have to reduce body fat to see the results of their strength training efforts. Ectomorphs are less likely to build muscle but will experience strength gains from a regular strength training program.

After determining your body type and deciding what your fitness goals are, follow the appropriate guidelines below to get the results you're looking for.

Goal:
Muscle Size
Repetition Range:
6-10 reps to momentary muscle failure

Goal:
Muscle Strength
8-12 reps to momentary muscle failure

Goal:
Muscle Tone
10–15 reps to momentary muscle failure

To reap the benefits of exercise, a balanced program of weight-bearing aerobic activity, progressive, total body strength training and flexibility is essential. Consistency is key. Strive for some moderate activity daily, or at least most days of the week, every week.

You'll see how crucial strength training is to your fitness program. Be strong, be healthy!

Cheers,

Eve :-)

Saturday, February 11, 2006

DID YOU KNOW?...

Start the New Year Right with Quaker Oatmeal

With the New Year, managing your weight is likely on your mind more than ever. Rest assured that you’re not alone! Quaker Oatmeal is dedicated to realistic and easy ideas for your health.

If managing your weight is at the top of your resolution list, start your day with breakfast.

According to the American Dietetic Association, starting your day by eating a healthy breakfast can actually help people lose weight or maintain their weight better than people who choose not to eat breakfast each day.

In fact, regular breakfast consumption is a common characteristic of people who have successfully lost weight and kept it off.

New Quaker Weight Control Instant Oatmeal offers you a delicious new breakfast choice to help you meet your weight management goals. It is specially designed with seven grams of protein and six grams of fiber to help with your weight management plan. Why is this important? Well, research shows that people who eat a diet higher in fiber tend to weigh less and that protein helps you feel full and promotes lean muscle mass.

Best of all, it comes in two delicious flavors: Cinnamon and Banana Bread. You’ll feel great about enjoying each delicious spoonful of this satisfying breakfast.

Make NEW Quaker Weight Control Instant Oatmeal a part of your everyday weight management plan. The following is a SAMPLE Menu: .....

Meal #1: Oatmeal, quaker oats; Quantity: 2/3 cup; Calories: 200; Protein: 10 g; Carbohydrates: 36 g; Fat: 4 g
Whey protein powder; Quantity: 2 scoops; Calories: 180; Protein: 35 g; Carbohydrates: 4 g; Fat: 3 g
Grapefruit; 1/2 large; Calories: 46; Protein: 0.6 g; Carbohydrates: 11.9 g; Fat: 0.1 g

Meal #2: Oatmeal, quaker oats; Quantity: 2/3 cup; Calories: 200; Protein: 10 g; Carbohydrates: 36 g; Fat: 4 g
Egg whites (scrambled); Quantity: 4; Calories: 68; Protein: 14 g; Carbohydrates: 1.8 g; Fat: 0 g

Meal #3:
Chicken breast; Quantity: 4 oz.; Calories: 198; Protein: 35.1 g; Carbohydrates: 0 g; Fat: 5.1 g
Green beans; Quantity: 6 oz.; Calories: 50; Protein: 2 g; Carbohydrates: 12 g; Fat: 0 g

Meal #4:
Fish, Rainbow trout; Quantity: 4 oz.; Calories: 170; Protein: 26 g; Carbohydrates: 0 g; Fat: 6.6 g
Asparagus; Quantity: 10 spears; Calories 40; Protein: 4 g; Carbohydrates: 6 g; Fat: 0 g
Flaxseed oil (supplement); Quantity: 1/2 Tbsp.; Calories: 65; Protein: 0 g; Carbohydrates: 0 g; Fat: 7 g

Meal #5:
Chicken breast; Quantity: 3 oz.; Calories: 143; Protein: 25.5 g; Carbohydrates: 0 g; Fat: 3.8 g
Spinach; Quantity: 1 cup; Calories: 42; Protein: 5.4 g; Carbohydrates: 6.8 g; Fat: 0.4 g
Flaxseed oil (supplement); Quantity: 1/2 Tbsp.; Calories: 65; Protein: 0 g; Carbohydrates: 0 g; Fat: 7 g

Grand Totals:
Calories: 1467; Protein: 168.6; Carbohydrates: 114.5 g; Fat: 41 g

Cheers,

Eve :-)


Saturday, February 04, 2006

Amazing Abdominals!

The Best Ab Exercise You've Never Heard Of
2 Dumbbell Swiss Ball Twists

Using only a Swiss Ball and two dumbells, you can achieve an extraordinary ab-tightening contraction around the entire midsection musculature. This exercise places a great stretch on the obliques along with great tension, forcing quick abdominal development.
2 Dumbbell Swiss ball Twists

How To Do It

For this exercise, you will need two dumbells and a Swiss Ball (I will also tell you how to do the exercise on a regular flat bench in the Tricks section below). A smaller-size ball is better for this exercise though any ball will work.

Lay on your back on the ball with your knees bent and your feet fairly wide apart - you'll need a good base of support for this exercise so that you don't roll off to the side of the ball. Hold two equal-weight dumbells at arms-length directly above you. Press them together while doing this exercise (if they're separated, they'll move around more, making the exercise less efficient). Start with fairly light dumbells the first time you try this movement.
2 Dumbbell Swiss ball Twists
Now, keeping your head facing directly up/forwards and your hips horizontal, lower both of the dumbells slowly and under complete control down to the left. Hold your breath and tighten up your midsection as you come down to the fully-twisted position. Prepare to push hard against the ground with your left foot to maintain your balance.

Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbells to the side while your right arm should stay perfectly straight. Your upper body should stay in the same position on the ball - no rolling to the opposite side to compensate for the weight to the side. This torque is what makes the exercise so valuable. Bending your lower arm is critical to keeping your torso in the same position on the ball.
2 Dumbbell Swiss ball Twists
Since you're using two separate dumbells, it's going to be a very different stress on the entire abdominal area than anything you've experienced before.

When you're at the bottom, your upper left arm will be contacting the surface of the ball (don't let it rest or lose tension at this point!). Reverse the direction by simultaneous pulling with your right side abs and pushing with your left side abs. The right arm movement is similar to a rear delt lateral while the left arm movement is similar to a dumbell press.

Remember to keep the dumbells pressed together tightly! The opposing tension in the abs really puts a lot of torque across the whole area. Be very sure you're not just pushing with the bottom arm but also pulling with the top arm.

2 Dumbbell Swiss ball TwistsBe sure not to bounce out of the bottom and try to feel a stretch in the right side as you start the change of direction.

COMMON ERRORS:

1. Separating the dumbells

Keep them pressed together throughout the movement. If they separate, they're harder to control and it disperses the tension on the abs.

2. Rolling around on the ball

For best results, be sure to keep yourself as stationary as possible on the ball. If you roll to the side, it takes some of the torque off the abs and it won't hit the abs as strongly.

3. Moving too quickly

This is NOT a ballistic exercise - there should be no bouncing or fast movements involved. Lower the dumbells slowly to the sides and change direction very deliberately using muscle power, not bouncing.


TRICKS:

1. Changing the arc

You can bring the dumbells down at various angles to the torso to change where the exercise hits your abs. By bringing it down higher up beside your head, you'll hit the upper areas of your obliques. By bringing it down towards your hip, you'll hit the lower areas of your obliques. Just remember to always keep your head looking straight up and set your feet wide apart for the best base of support.

2. How to use a flat bench instead

You can also do this exercise on a flat bench instead of a ball, if you don't have access to a ball or prefer a more solid surface to work on. Instead of lying flat on the bench as you normally would for a bench press, you'll be resting only your upper back on the end of the bench.

To get into this position, sit on the very end of the bench. Now move your butt off the bench and squat down in front of it. Lean back and place your upper back on the bench end. Keep your hips down and set your feet fairly wide apart.

This is the position you should maintain while doing the exercise. The bench is a more solid surface but it just as effective for the exercise. One major difference is that there won't be any surface to contact the upper arm of the bottom arm as you lower the weight down. Keep an eye on how far down you go to the side. All the other techniques still apply.

2 Dumbbell Swiss ball Twists2 Dumbbell Swiss ball Twists









3. When using heavier weight...

You can shift your upper body somewhat to the other side of the ball. If you're using a heavy weight, you'll need to do that in order to stay on the ball. The increased resistance will make up for it. Be extra careful the dumbells don't separate. It'll be much harder to control heavier dumbells if they do. As you rotate back up, exhale through pursed lips to keep stability in your abs yet let air out so you don't pass out. Push VERY hard with the same side leg as the weight is on. You'll need all the help you can get.

This exercise will really hit the sides and stabilizing core muscles strongly. Your entire midsection will feel much tighter after a few sets of this exercise.

References
Develop An Extraordinary Set Of Six Pack Abs and Discover The Secrets Of Burning Fat Fast! AmazingAbdominals, by Nick Nilson.

Get that six pack abs you've always wanted! Have fun with it! :-)

Cheers,

Eve


Friday, February 03, 2006

A Healthy Carb Switch

Are you cutting back on carbs? The right approach might help reduce your risk of heart disease. Don't nix carbs altogether. Replacing just a few with either protein or monounsaturated fat helped improve people's blood lipid profiles in a recent study. If you want to cut carbs, try these healthy ideas: eat half the bagel with a smear of peanut butter, cut your rice serving in half and toss in black beans, and eat less pasta but add a dab of olive oil.

To live a healthy lifestyle, it's not necessary to severely restrict carbs. But if you want to reduce your carb intake, there are healthy ways to do it, such as by cutting back on white pasta and rice and replacing them with vegetable protein or healthy fats. A healthy balance of carbs, protein, and fats is best. Although your body needs carbohydrates, protein, and fats, certain types are better choices than others. For example, high-fiber complex carbs are better for you than simple carbs. Vegetable protein tends to be better for people than animal protein. And unsaturated fats are healthier for the heart than saturated fats and trans fats. Good choices for high-fiber complex carbs include whole-grain rice, whole-wheat bread, and high-fiber fruits and veggies, such as pears or broccoli. Good vegetable protein choices include soybeans, nuts, and seeds. If you eat animal protein, choose lean cuts of meat, fish, or poultry without the skin. Good sources of monunsaturated fat include olive oil, flaxseeds, avocados, and nuts. In addition to choosing the right kinds of carbs, proteins, and fats, more and more research suggests that the ratio in which you consume these energy sources matters to long-term health, but more research is needed to confirm these findings.

RealAge Benefit: Eating a low-fat diet--and eating healthful unsaturated fats when you do eat fat--can make your RealAge as much as 6 years younger.

References
Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the Omni Heart randomized trial. Appel, L. J., Sacks, F. M., Carey, V. J., Obarzanek, E., Swain, J. F., Miller, E. R., Conlin, P. R., Erlinger, T. P., Rosner, B. A., Laranjo, N. M., Charleston, J., McCarron, P., Bishop, L. M.; OmniHeart Collaborative Research Group. The Journal of the American Medical Association 2005 Nov 16;294(19):2455-2464.

Cheers,

Eve :-)

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