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, July 25, 2007

10 Of The Best!

10 Most Effective Exercises


Chest:
1. Dumbbell Chest Press: This exercise activates the muscles in the upper, middle and lower chest, as well as the shoulders and triceps. In order to complete this exercise, you need to lie on a flat bench with your spine in a neutral position. Now, hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Back:
2. Cable Wide Over Grip Lat Pull-Down: This exercise impacts a number of muscles, including the upper back, the shoulder and the biceps.
3. Fitball Prone Trunk Extension: This exercise works your lower back. Most people don’t work the lower back, and the lower back needs to be strengthened. “You can also do this exercise in your own home if you own a fitball.”

Shoulders:
4. Dumbbell Alternating Shoulder Press: This exercise impacts the entire range of muscles in your shoulders, as well as the biceps and triceps. Sit up straight on a bench with your feet comfortably resting on the floor. Hold a dumbbell in each hand and bend your elbows to a 90-degree angle with your palms facing forward. When you do this exercise, your hands should be slightly higher than your shoulders.

Legs:
5. Barbell Close Stance Squat: This exercise works the butt, quadriceps, hamstrings, inner thighs and outer thighs. Stand tall with your feet closer than shoulder-width apart, with a slight bend in the knees. Place a barbell across your shoulders. Be sure the bar is not resting on your neck.
6. Dumbbell Lunges: This exercise works the front of the legs and the butt. It also works the back of the legs to some degree.

Arms:
7. Bench Dips: This exercise works the back of the arm, the triceps and the shoulder.
8. Dumbbell Double Biceps Curl: This exercise works the biceps and part of the shoulder. Sit on a bench or chair with both feet in front of your body and keep your back straight. Hold a dumbbell in each hand with your arms at each side and your palms facing forward.

Abs:
9. Double Crunch: The double crunch activates the entire abdominal area. “The key is to contract tightly at the top part of the movement.”
10. Bicycle Maneuver: Research consistently rates this as one of the most effective abdominal exercises. “It works your entire ab region.”

Cheers,

Eve :-)

Wednesday, July 11, 2007

Get Less Giggle When You Walk

Energize and Firm Your Legs

To counteract flab caused by too much sitting, simply lie back and put your feet up. Here are two moves for firming, lifting, and shaping your rear end and thighs that employ this principle.

These lower-body toners use a stability ball and are done in a reclining position, so they're easier on your knees than squats. Keeping your legs elevated throughout each exercise also works your abs and increases circulation to energize your legs and reduce the risk of varicose veins. Do 2 or 3 sets of 10 to 12 reps of each move, 3 nonconsecutive days a week.

Stability balls cost about $20 and are available online or wherever exercise equipment is sold.

Bridge Roll


A. Lie on back with arms at sides and heels on ball. Lift hips, lower back, and midback off floor.



B. Bend knees and roll ball in toward rear. Hold for a second, then extend legs. Repeat. For more of a challenge, extend one leg toward ceiling and roll ball using only one leg at a time.

(Not recommended if you have back or neck problems.)

Corkscrew



A. Lie on back, knees bent, and place ball between ankles.

Squeeze ball and extend legs into air.

B. Rotate legs and ball to right, lowering right leg. Hold for a second, then rotate to left, raising right leg and lowering left. Hold and repeat. For more of a challenge, hold legs at a 45-degree angle to floor and rotate.

Leg Stretch



Lie on back with legs straight and heels on ball. Raise right leg off ball and grasp calf or thigh, pulling leg toward head until you feel a gentle stretch. Hold for 20 seconds and release.

Repeat with left leg.

Quick tip: For extra insurance against varicose veins and swelling, lie with legs propped up on the ball for 5 to 10 minutes a day.

Sources: Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
Click here to find out more!
austin_96x124.jpg

Happy Workout!

Eve :-)

Friday, July 06, 2007

Smart Snacking

A. Can snacking make you fat? Snacking can make you fat, but only if you’re eating too much for your needs. I agree with Tom Venuto, who always says to eat smaller meals more often. Instead of the "three squares" a day, Tom advises eating six smaller meals, and calls the in-between meals "mid meals," not snacks. When snacking becomes food that you eat beyond your body’s requirements, you wind up eating more than you need and in that way snacking will weigh you down.

B. Should you eat breakfast like a king, lunch like a prince, and dinner like a pauper? There is no "right" way to eat for everyone. It really doesn’t matter if you eat a large breakfast and a small dinner. The proverb may have its roots in the unfounded belief that when you eat is more important than what you eat. What counts is the total amount of calories for the day, whenever you eat them. That said, it’s better to eat smaller meals more frequently, as that promotes a healthy metabolism and helps you avoid hunger, which, after all, helps you control your appetite. And eating a large meal and lying down is not good for digestion.

C. "Dieting" is silly… just stop eating and you’ll lose weight? Although it’s true that if you stop eating, you’ll lose weight, it’s just as true that if you stop breathing and you’ll lose weight too... permanently! Neither is a good weight loss strategy. There is no doubt that fasting, also known as starving, will make you lose weight (and will give you a headache and make your hair fall out too) if you keep it up too long. When you fast, your metabolism goes all out of kilter, and slows to compensate for your lack of fuel, just the opposite of what you’re looking for.

D. I can’t eat snack foods, because I can’t eat just one!? It depends on what you’re snacking on. If you’re the type who is tempted by crunchy salty snacks, I advise you to keep them out of sight. Those advertisements are true -- for many people, one is never enough, they’re not finished until they eat the entire bag. So, make your snacks healthy: carrots and nonfat yogurt dip, a half sandwich, a fruit smoothie made with nonfat milk, fruit and ice… all nutritious, delicious and have a definite and healthy conclusion.

E. It is false thinking that you can snack on organic foods, because they won’t make you fat. Organic refers to the way a food is grown, processed and distributed. There is no calorie bargain for organic foods. An organic chip has approximately the same nutritional value in terms of fat, protein, carbs and calories. You may think it’s healthier to eat organic foods and I agree -- organically grown produce and meats, chicken and fish processed on organic grains and grown without pesticides and added chemicals and antibiotics are preferred, but you cannot eat them without paying attention to portions and balancing calories out (exercise) with calories in. A chip is a chip… if it’s fried, it’ll be high in calories. Your body treats organically grown sugar and processed sugar exactly the same way and if you eat to excess, you’ll store it on your hips.

With that said, here are the top tips for smart snacking.....

1. Grazing is good as long as you graze like a cow, and not like a hog. Cows limit themselves to grass and clover -- hogs eat anything and everything. I’m not saying you need to eat grass but green stuff is good... low in calories and high in fiber. Try snacking on slices of cucumber and yogurt dip (try nonfat yogurt mixed with chives and garlic). For variety try some baby carrots and sugar snap peas.

2. Snacking helps you eat less at your next meal. Eat a small "break the fast" meal first thing, before leaving the house. I like high-fiber unsweetened cereal and fruit with tea or coffee. Then mid-morning, have a small "mid meal" -- a cup of yogurt and a fruit, or whole grain toast with nut butter or a fruit smoothie. Do the same between lunch and dinner, and you’ll take the edge off your appetite and be satisfied with less.

3. Think of snacking as a great way to get your "five." Everyone needs at least five servings of fruits and vegetables daily, and some experts say that’s just the bare minimum. You know all about fresh veggies, but try this quick and easy snack: microwave a half-bag of frozen broccoli or string beans, or other crunchy vegetable, and sprinkle with some butter granules and a grind of black pepper.

4. Don’t feel deprived… but be snack smart. Traditional snack foods can be healthier when you choose wisely. Say "no" to full-fat ice cream and "yes!" to nonfat ice cream, nonfat frozen yogurt and fudge bars -- they only have about 60-80 calories apiece.

5. Fried potato and corn chips are dangerous, so lessen the load by sticking to baked chips, and portion out the chips so you stick to one serving. A tip to avoid temptation is to either buy the single portion-sized bags, or portion the chips out from the large bag into smaller, safer packages.

6. Meal replacement bars are often very high in sugar and calories, even if they say "natural." If you like snack bars or cereal bars for a quick energy boost, choose bars that don’t have sugar as the first or second ingredient.

Sources: Susan L. Burke, M.S., R.D., L.D., CDE is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

Bon Apetite,

Eve :-)


Tuesday, July 03, 2007

What Fit People Do Differently From Those With Excess Fat

10 Things Every Fit Person Does


While genetics does play some role in where you store fat, recent studies show you have the ability to overcome genes and express the positive side of a gene. At any given time, a fat cell can swell or shrink, depending more on your lifestyle (eating and physical activity) than your genes.

If you had the chance to spend 24 hours with a fit person, you would observe several key things that they do differently than the average sedentary one. Read on to understand -- and ultimately incorporate -- decisions fit people make regarding exercise, eating and recovery in order to live in a lean, healthy, strong and fit body.

1. Sleep well and wake up naturally. Many fit people arise without an alarm clock feeling energized, rested and hungry. They have set fitness goals and a plan to achieve them. People who are fit fall asleep easier, have more quality sleep and require less sleep than someone who is unfit. Lack of sleep is strongly associated with obesity. Sleeping helps the body repair, rebuild and recover.

2. Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.

3. Exercise in the morning. Morning exercisers have the highest compliance rates and are more likely to stick to their program. As the day passes, they have a feeling of accomplishment and pride which is reflected in their food choices, behavior and stress management. Morning exercise is the best way to start your day and ultimately influence many other positive decisions throughout your day.

4. Plan meals. People who are fit and lean have set eating times, plan their meals around their workouts and know what they are going to eat and when. Initially it takes a little work to figure out healthy meals and snacks, but they do not leave eating to chance. Finding yourself headed to the buffet or driving through for fast food in a famished state is a formula for disaster.

5. Rebound from setbacks Fit people do not let one missed workout turn into two or three. They get right back to their next workout and use the added rest to work even harder. They also don’t let one slice of pizza or cake derail their efforts. They move on to the next healthy meal knowing they exercise, sleep and eat well so they can have the occasional indulgence or missed workout without it effecting them negatively.

6. Make lasting lifestyle and behavioral changes. Fit people have become fit over time, not over night. They empower themselves with information about fitness and eating, and adopt one new habit at a time until it's no longer something they work on, but instead something that is part of their daily routine.

7. Separate the psychology of success from self-help snake oil. People who are fit do not fall prey to the quick magical “solutions” to health and wellness. They know living longer, stronger, leaner years is a lifelong process, and they reap the benefits daily. They know if it sounds too good to be true, it is.

8. Lose weight and keep it off. Fit people know dieting alone is not enough to achieve long-term fat loss. Exercise plays a large part in keeping pounds off. With regular exercise, they are likely to keep the weight off for life.

9. Use positive self talk. People who are fit use positive self-talk. They don’t beat themselves up with negative sayings such as “I am fat” or “I am lazy”. Instead, they say “I am strong,” “I am powerful,” “I nourish my body” and “I am thankful to be moving my body.”

10. Set and accomplish goals. Fit people have a realistic goal in mind when they train. For some, it's being a certain size or having a particular waste measurement. For others, it's competing in an event or fund raiser that is near to their heart, like walking for breast cancer or cycling for leukemia. When one goal is accomplished, another is set and there is a deliberate plan to achieve the result.

If you want to live in a lean, fit, strong, unstoppable body, you should choose one of the 10 components listed above and decide to tackle it. Once you have tackled one, move on to the next. Over time, the more of these habits you incorporate, the more living in a fit body will become an everyday reality, and you'll love the reflection that stares back at you in the mirror.

Sources: Kelli Calabrese MS, CSCS

Cheers,

Eve :-)

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