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.

Wednesday, April 26, 2006

Six Steps To Exercise Resistance

What Is Exercise Resistance?

Exercise resistance was first coined in 1996 by Francie White, MS, RD, a California-based nutrition therapist who also holds an exercise physiology degree. "Exercise resistance is a conscious or unconscious block against becoming regularly active," she says.

The Six Steps

Exercise resistance is treatable. Outlined are a series of steps involved in the recovery:

  • Step 1
  • Explore the history of what may have happened to block your drive to have fun moving. Ask yourself these questions:
    • What feelings or memories surface when you think of exercise?
    • When did exercise become a chore or requirement?
    • Do you connect exercise to losing weight or changing your shape; if so, how does that make you feel about exercise?
    • What connection does exercise have to your sexuality?
    • Did changes in your attitude toward exercise occur during puberty?
    • Were attitude changes related to sexual abuse, harassment, or feelings of sexual vulnerability?
    • How does exercise relate to your current view of you and your body?
    • Who are your fitness role models?
  • Step 2
  • Forbid yourself to exercise for several weeks to six months. "When you do this," White says, "you start wondering when you can exercise."
  • Step 3
  • Think about what activity you enjoy doing. If you could do any physical movement you wanted, what would it be?
  • Step 4
  • Imagine connecting with that activity. If you've always loved walking, don't think about getting on a treadmill. Instead, see yourself hiking a trail surrounded by nature.
  • Step 5
  • Commit to being active because you want to be active. Don't start exercising because you're supposed to or because you want to lose weight. Rather than relying on external reasons to exercise, internalize your desire. Also, understand that being active is a lifelong commitment.
  • Step 6
  • Get educated about exercise (i.e., find out what shoes are best for your chosen activity) and start moving.

Cheers,

Eve :-)

Saturday, April 22, 2006

Fast Food Facts: Pizza, Pizza

How can you go wrong with pizza, nature’s most perfect food? It includes all the major food groups: grains, veggies, dairy, protein, fruit. You don’t believe me? Take the classic Hawaiian pizza: tomato sauce, cheese, ham and pineapple atop a complex carbohydrate crust. Delicious and nutritious!

Check out the popular picks from some of your favorite fast-food restaurants:

CHEESE PIZZA

Restaurant.....

Calories.....

Fat Grams.....

% Calories From Fat

Papa Gino’s

288

6

23

Papa John’s

300

11

33

Pizza Hut

333

16.3

44

Domino’s

256

8

28

Mazzio’s – 8 slices

213

9

Sat. Fat - 5.81

PEPPERONI

Restaurant.....

Calories.....

Fat Grams.....

% Calories From Fat

Papa Gino’s

360

11

27

Papa John’s

310

13

37

Pizza Hut

388

20

46

Domino’s

305

12

35

Mazzio’s – 8 slices

237

11

Sat. Fat – 6.36


HAWAIIAN TYPE

Restaurant......

Calories.....

Fat Grams.....

% Calories From Fat

Papa Gino’s

293

8

25

Papa John’s

340

11

29

Pizza Hut

275

11

36

Domino’s

309

11

32

Sbarro

680

21

28


CHICKEN

Restaurant.....

Calories.....

Fat Grams.....

% Calories From Fat

Papa Gino’s

285

6

23

Papa John’s

320

12

34

Pizza Hut

273

10.9

36

Domino’s

276

8

26

Mazzio’s – 8 slices

222.79

7.70

Sat. Fat – 4.75


MUSHROOM, PEPPER, ONION TYPE

Restaurant.....

Calories.....

Fat Grams.....

% Calories From Fat

Papa Gino’s

325

6

23

Papa John’s

280

9

29

Pizza Hut

292

13.3

41

Domino’s

263

8

27

Mazzio’s – 8 slices

215.24

8.56

Sat. Fat – 4.68

Some things to keep in mind when choosing your pizza:

· Limit your serving size to no more than two slices.

· Your best bet is the veggie toppings; they contain numerous nutrients and negligible calories.

· Meat toppings tend to increase the calorie and fat content.

· For added nutritional benefits, add a side salad.

References
Kathleen Aicardi, M.Ed., BS in Nutrition, founder of Transformations.

Cheers,

Eve :-)

Wednesday, April 19, 2006

10 Worst Foods to Eat While You Drive


Time for a show of hands: Who here is guilty of DUIF, driving under the influence of food? Most all of us, right?

Well, I bet you didn't know that eating and driving puts you at an increased risk of an accident. It's true. In fact, one study calls driving while dining a worse offense than cruising and chatting on your cell phone.

Living life in the fast lane forces a lot of us to cut corners. And what better way to kill two birds with one stone than to have your cake and eat it too while you drive to or from work? The few precious moments you save may eventually cost you a lot more, according to researchers. These road worriers warn that the life you save may be your own.

While compiling stats on accidents caused by driver distraction, bean counters at the National Highway Traffic Safety Administration (NHTSA) discovered eating was a bigger distraction than using a hand-held cell phone. According to NHTSA, 26 percent of all traffic fatalities among America's 185,500,000 licensed drivers are caused by driver distraction.

The revelation led to the development of Hagerty's list of the "10 Most Dangerous Foods To Eat While Driving." Hagerty's researchers then rated common foods eaten in cars according to the degree of distraction, degree of difficulty in eating with only one hand on the wheel, and the food's popularity. They ranked the top 10 foods from bad to worst:

10. Chocolate! Whatever you touch -- steering wheels, gear shift, clothing, hair -- will get stained. Drivers' instinctive reactions are to clean up immediately and that distracts them from the road ahead.

9. Soft Drinks! Suddenly soaking up your soda as you pull out to pass could be a deadly distraction. Open containers of hot or cold liquids can cause a lack of concentration when spilled across a shirt or lap.

8. Jelly or Cream-Filled Donuts! Imagine the disaster as messy jelly oozes onto a driver's shirt or lap.

7. Fried Chicken! Greasy hands are a major distraction. And grease on a steering wheel is almost impossible to get off.

6. Barbecued Food: Always keep in mind, "If it can drip, don't eat it while you drive!"

5. Juicy Burgers! A $5 hamburger deluxe could turn into $5,000 worth of repairs if dripping condiments, special sauces or greasy meat juices distract the driver.

4. Chili! Steering chili-covered foods to your mouth while steering a car around a corner requires more dexterity than many of us are blessed with.

3. Tacos! It's tough enough to cleanly eat a crispy shelled taco at home. One good road bump and the seat of your car will look like a salad bar.

2. Hot Soups! Eating soup while trying to shift and steer can land you in hot water quick. It's the equivalent of a circus juggling act.

1. Coffee! Uncovered drinks are the worst offenders for distracting splashes and spills. Hot coffee is often served at lava-like temperatures. If it burns your mouth, you can imagine how badly it will feel as it rains down in your lap.

Additional food for thought:

  • More food-related accidents happen in the morning. Why? Mainly because people are concerned about their appearance on the way to work. That little spill can easily distract and cause evasive actions that can lead to accidents.

  • The odds of having a food-related accident doubles if the car, truck or SUV has a stick shift.

  • The most hazardous situation: a combo of eating and gabbing on your cell phone.
  • References
    Hagerty Classic Insurance of Traverse City, Michigan. National Highway Traffic Safety Administration (NHTSA). John McGran, eDiets Editor-in-Chief.

    Cheers,

    Eve :-)


    Saturday, April 01, 2006

    5 Components To Fitness

    What does it mean to be physically fit? Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity." In other words, it's more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components:

  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Body composition
  • Flexibility
  • In order to assess your level of fitness, look at all five components together.

    What is cardiorespiratory endurance? It's the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

    What is muscular strength? It's the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

    What is muscular endurance? It's the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling or dancing.

    What is body composition? It refers to the relative amount of muscle, fat, bone and other vital parts of the body. A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons and ligaments). Body composition is important to consider for health and managing your weight!

    What is flexibility? It's is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

    The greatest benefit of a regular exercise program is an improvement in overall fitness. Appropriate exercise improves muscular strength and endurance, body composition, flexibility, and cardiorespiratory endurance.

  • References
    Eston Dunn, MS, BSE, BFA, AFAA, ACE, ACSM

    Cheers,

    Eve :-)

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