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, June 28, 2007

Best Outdoor Activities


White-water rafting
– Let’s begin with an adventure. You don’t need to be experienced to participate in white-water rafting, but you do need to make sure you do your homework. This is an absolutely fun and adventurous activity that will keep you busy. There are several different kinds of rapids, and not all of them are dangerous adventures. The Class I rapid is the easiest. It has minimal obstacles, some small waves and simple maneuvering; the Class II rapid increases in difficulty, with larger waves and several more obstacles. However, both are good for a beginner. If you’re a beginner, start with Class I, which is also perfect for your family vacation. Just remember, you are going to get plenty wet, so take a change of clothes and lots of sunscreen. For other great outdoor water fun, try kayaking or windsurfing – both are fun and challenging.

Frisbee on the beach
– Beach, sun, fresh air, playing in the sand – sounds like childhood to me! I’m all for it. Don’t worry about how long you do it for or how many calories you burn, etc. Forget all that and just go out and have some fun, break a little sweat and enjoy yourself.

Hiking – If the beach isn’t your thing, then take a friend, your spouse or the whole family on a hike. Find a state park and make a morning or afternoon of it. Pack some fun and nutritious snacks and get away from all the noise, cars and pollution. This is a great time to have fun outdoors, quiet your mind and get yourself centered. You’ll feel invigorated afterwards and may even be surprised how you figure out an answer to a dilemma – by not concentrating on it.

Biking – With the onslaught of exercise machines, does anyone ride a bike outside any more? Enjoy nature with some leisurely outdoor biking. Find a safe and pleasing location and maybe even plan a lunch stop around it. It definitely beats reading a magazine on the stationary bike.

Swing away – If you have younger kids, go to a park and push them on the swings. Try to get your whole body into it and push with the legs, hips, arms and shoulders. Keep it going for awhile and see how much stamina you have. Make a game of it and try to do 100 pushes. Have your kids count while you push. I’m sure your kids will have fun with it, too.

Golfing – Play nine or 18 holes and walk the entire gold course – don’t use a cart. Never played? Take some lessons or have a friend teach you the basics. It takes lots of practice, but so what? Just go out and learn a new activity.

Tennis – Tennis is a challenging activity and can be enjoyed by those of all ages. A few lessons or even just practicing with a friend or your spouse is lots of fun on weekends or after work. In the beginning, you may need to run after the ball because it doesn’t quite make it over the net, but you’ll soon improve with just a bit of practice.

Horseback riding – People seem to forget about this one because it’s not readily accessible. However, this is pure pleasure. Aside from walking a little funny when you’re done, it’s exhilarating to ride horses in a beautiful environment.

Team sports – Lots of people play on summer softball leagues, basketball leagues, etc. If your job doesn’t offer a team, then try the local YMCA or community center. You’ll find postings of leagues based on experience level, ages etc.

Golfing – Play nine or 18 holes and walk the entire gold course – don’t use a cart. Never played? Take some lessons or have a friend teach you the basics. It takes lots of practice, but so what? Just go out and learn a new activity.

Tennis – Tennis is a challenging activity and can be enjoyed by those of all ages. A few lessons or even just practicing with a friend or your spouse is lots of fun on weekends or after work. In the beginning, you may need to run after the ball because it doesn’t quite make it over the net, but you’ll soon improve with just a bit of practice.

Horseback riding – People seem to forget about this one because it’s not readily accessible. However, this is pure pleasure. Aside from walking a little funny when you’re done, it’s exhilarating to ride horses in a beautiful environment.

Team sports – Lots of people play on summer softball leagues, basketball leagues, etc. If your job doesn’t offer a team, then try the local YMCA or community center. You’ll find postings of leagues based on experience level, ages etc.

Jogging – I get emails every day from people who say they’d like to start a jogging program. Persuade a friend to join you on a walk/jog program on three alternate days of the week. Build your pace gradually and make sure you can maintain a conversation throughout. Within two months, you’ll be amazed at the increase in your jogging time – and you’ll have less body fat. Not interested in jogging? Then don’t forget about good, old-fashioned walking in nature.

Volleyball – Personally, I love this activity on the beach with friends. It’s great for the family, too. No need to be an expert, the objective is to have fun and play in the sand. Skill is not a requirement for summer fun.

Gardening – Not everyone wants to brave white-water rafting or windsurfing. It’s important to embrace your natural personality type. Gardening can be a very enjoyable outdoor activity. You also get the added benefit of a beautiful landscape. If you want to make it more of a workout, try to get your shoulders and hips into the digging and shoveling – just keep moving to break a sweat. However, you can also go at your own pace and enjoy the leisure time of summer.

Go out and have some fun and remember-- Check with your doctor before starting this or any exercise program.


Cheers,

Eve :-)


Tuesday, June 26, 2007

Chew The Right Thing



MON TUES WED THURS FRI


06.26.07










Crunchmaster Crackers - Sesame
Serving: 16 Crackers
Calories: 130
Fat: 2g
Sodium: 85mg
Carbs: 25g
Fiber: 1g
Sugars : 0g
Protein: 2g

*3 Points!



Ritz Crackers, Original



Serving: 16 Crackers
Calories: 256
Fat: 14.5g
Sodium: 432mg
Carbs: 32g
Fiber: 0g
Sugars: 3g
Protein 3g
*6 Points!

Cheers,

Eve :-)
















Monday, June 25, 2007

Sexy Summer Thighs

Tone Your Thighs For The Summer

Do the two exercises below without weights first. Then, if you feel motivated, add weights using the "true pyramid system." With this system you do five sets of exercises varying the repetitions -- and raising and lowering the weights. Here's how it works.

Set 1. 3 pounds, 12 reps
Set 2. 5 pounds,10 reps
Set 3. 8 pounds, 8 reps
Set 4. 5 pounds, 10 reps
Set 5. 3 pounds, 12 reps

See? What you have done is gone up and down the pyramid, burning maximum fat and keeping your thighs working hard by surprising them with different reps and different weights. You can fix any lagging body part with this method, but here are two exercises specifically for your thighs.

Standing Chair Leg Extension: This exercise lifts, shapes and tones your front and back thigh muscles.

Start Position: Stand with your back facing a chair, and holding on to the chair for support.

Movement: Keeping your back straight and your eyes straight ahead, extend your bent leg until it is straight out in front of you. Give your leg an extra hard flex and return to start position. Without resting do the same for the other leg. Repeat each leg until you have done 12 reps each. Then, without resting more to the next exercise, the Hack Squat.

Hack Squat: This exercise lifts and tones the back and front thighs

Start Position: Stand with a broomstick, barbell, or two dumbbells held behind you (see start photo) and with your legs about shoulder width apart.

Movement: Keeping your back straight, and your eyes straight ahead, bend to a comfortable squatting position, feeling the stretch in your front and back thighs as you go. Now without resting, flexing your front and back thighs as hard as possible return to start. Repeat the movement until you have completed your first set of 12 repetitions.

If you are not using weights, simply repeat this round of two exercises four more times for a total of five rounds. If you are using weights, follow the true pyramid system shown above, varying your weights and reps accordingly. (For the leg extension you use ankle weights, adding and subtracting weight.)

You will see changes in three weeks, and the workout only takes five minutes to do!


Friday, June 22, 2007

5 Steps To Health

For Better Health: Five Easy Pieces

images for bad vegitarians
Although "an apple a day keeps the doctor away," and "eat your veggies" may sound like folklore, it turns out that these maxims may have scientific backing. The only catch is that just one apple or one vegetable serving a day isn't enough. In fact, to maximize your health, you need a combination of at least five a day.

Why Five?

The underlying causes of deaths from heart disease and cancer include behaviors that, unlike genetic factors, can be prevented or changed. For example, better dietary and exercise patterns can contribute significantly to a reduced risk for heart disease, stroke, diabetes, and cancer, and could prevent 300,000 deaths annually.

Recent studies have strengthened the argument for fruit and vegetable consumption. In these studies, people who ate large amounts of fruits and vegetables had lower rates of cancer compared to people who ate one or fewer servings a day. Five servings a day is the minimum number demonstrated to reap health benefits.

A 1991 survey revealed that only 8% of American adults knew how many fruits and vegetables to eat. In response to this lack of knowledge, the National Cancer Institute (NCI) in cooperation with the Produce for Better Health Foundation launched the 5 A Day—for Better Health program.

What Is The 5 A Day Program?

The 5 A Day program seeks to increase the number of fruits and vegetables consumed by Americans. The program's goal is to inform Americans that fruits and vegetables can easily become a part of the daily diet, improve health, and may reduce the risk of cancer and other chronic diseases.

Fruits and vegetables readily fit the bill; they provide fiber, beneficial vitamins such as A and C, minerals, and other compounds that may help to fight cancer. While single-dose nutrients receive much press, it appears that the combination of nutrients in fruits and vegetables probably holds the key to disease prevention. A bonus for the weight conscious is that most fruits and vegetables (except avocados and olives) are naturally low in fat and calories, have no cholesterol, and taste delicious.

This simple, straightforward message—eat five a day—has successfully increased public awareness of the dietary guidelines. The actual number of people meeting the goal is unknown at this time, but awareness is a good predictor of consumption.

What Can Be Done?

To help motivate people to eat more fruits and vegetables, the NCI urges Americans to take the "5 A Day Challenge." The challenge encourages people to engage in a healthy competition that will prove easier than the Olympic games, and allows more people to feel like winners. Ultimately, fruits and vegetables can become part of a health routine that can make everyone feel good. (You can get more information on their website: http://www.5aday.gov.)

Eating five a day is easier than most people think. A serving is:

  • a medium piece of fruit
  • 1/2 cup cooked or raw fruit or vegetable
  • 3/4 cup (6 ounces) juice
  • 1 cup leafy greens
  • 1/4 cup dried fruit
  • 1/2 cup cooked beans or peas (such as lentils, pinto beans, kidney beans)
How To...

Eat five a day

  • At breakfast, enjoy a six ounce glass of 100% fruit juice and a medium piece of fruit. Two servings already!
  • At lunch, bring along some carrot or celery sticks; five sticks is a vegetable serving.
  • For dinner, try a salad with dark, leafy greens and tomato, and a medium baked potato with your meal for two more vegetable servings.

Voila! Not counting any fruit or vegetable snacks, you've already made your 5 A Day goal.

Sources: Lori P. Marcotte, RD, CSND

My Pyramid
http://www.mypyramid.gov

The National Cancer Institute
http://www.cancer.gov


Cheers,


Eve:-)



Thursday, June 21, 2007

Calorie density may be key to weight loss

The key to successful dieting may be eating foods low in calorie density -- high in water and low in fat, according to U.S. researchers.

Foods that are high in water and low in fat, such as fruits, vegetables, soup, lean meat and low-fat dairy products, are low in calorie density and provide fewer calories per bite, according to Dr. Julia A. Ello-Martin, who conducted the study as part of her doctoral dissertation at Pennsylvania State University.

"Eating a diet that is low in calorie density allows people to eat satisfying portions of food, and this may decrease feelings of hunger and deprivation while reducing calories," Ello-Martin said in a statement.

"We have now shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets."

Women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets -- 19.6 pounds compared to 14.7 pounds, according to the study appearing in the American Journal of Clinical Nutrition.

Sources: UNIVERSITY PARK, Pa (UPI)

Cheers,

Eve :-)

Friday, June 08, 2007

Can You Age Backwards? Science Says Yes!

Resistance Exercise Reverses Aging in Human Skeletal Muscle


Simon Melov1*#, Mark A. Tarnopolsky2*#, Kenneth Beckman3, Krysta Felkey1, Alan Hubbard1

1 Buck Institute for Age Research, Novato, California, United States of America, 2 McMaster University, Department of Pediatrics and Medicine, Hamilton, Canada, 3 Center for Genetics, Children's Hospital Oakland Research Institute, Oakland, California, United States of America

Human aging is associated with skeletal muscle atrophy and functional impairment (sarcopenia). Multiple lines of evidence suggest that mitochondrial dysfunction is a major contributor to sarcopenia. We evaluated whether healthy aging was associated with a transcriptional profile reflecting mitochondrial impairment and whether resistance exercise could reverse this signature to that approximating a younger physiological age. Skeletal muscle biopsies from healthy older (N = 25) and younger (N = 26) adult men and women were compared using gene expression profiling, and a subset of these were related to measurements of muscle strength. 14 of the older adults had muscle samples taken before and after a six-month resistance exercise-training program. Before exercise training, older adults were 59% weaker than younger, but after six months of training in older adults, strength improved significantly (P<0.001)>

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