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.

Monday, November 17, 2008

Sexier Arms

4 Exercises That Stop the Jiggle!

The Workout

A1. Fitball Supine Triceps Extension

Starting Position:

  • Hold a dumbbell in each hand.
  • Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.
  • Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.
  • Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.

    Movement:

  • Slowly lower the dumbbells toward the shoulders by bending the elbows stopping just short of the dumbbells touching the shoulders.

  • Contracting the triceps muscles, slowly return to the starting position stopping just short of the arms being fully extended with a slight bend in the elbows.

    Key Points:

    Inhale while lifting the weights. Exhale while returning to the starting position. The upper arms should remain stationary throughout the exercise.
  • A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the bicep

    Starting Position:

  • Stand with your feet shoulder-width apart with a slight bend in the knees.
  • Hold the barbell with both hands shoulder-width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.
  • Keep your shoulder blades contracted throughout the range of motion.

    Movement:

  • Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.

  • Slowly return to the starting position.

    Key Points:

  • Exhale as you raise the weight.
  • Inhale while returning to the starting position.

    Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets..

    B1. The Triceps Extension

  • Starting Position:

  • Stand with a dumbbell in your right hand and your left hand on your hip.
  • Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
  • Do not allow the weight to touch your head or neck area.

    Movement:

  • Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
  • Contracting the triceps muscles, slowly return to the starting position.

    Key Points:

  • Exhale while returning to the starting position.
  • Inhale while lowering the weight.
  • After completing the set on the right side, repeat on the left side.
  • This exercise is not to be performed with large dumbbells. The technique is more important than the weight.
  • You can also perform this exercise while seated on a bench.

    B2. The Biceps Curl

    Starting Position:

  • Sit on a bench or chair with both feet in front of your body and your back straight.
  • Hold a dumbbell in each hand with your arms at each side and palms facing forward.

    Movement:

  • Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.
  • Slowly return to the starting position.

  • Key Points:
  • Exhale while lifting the weights.
  • Inhale while returning to the starting position.
  • Your upper arms should remain stationary throughout the exercise.

    Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.

    Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.

  • Cheers :-)

    posted by Eve @ 10:38 PM 0 Comments

    Wednesday, November 05, 2008

    Workout in 15 Quick minutes!

    Fit in 15: Quick Workout


    Hate working out? Sick of all the rules related to what you should or shouldn't do during exercise? Busy Schedule? Travel a lot? Well, this is the place you want to be!

    Here's a workout that even Homer Simpson would do. It's simple, quick and absolutely effective! No hour-long sessions in the gym or long bouts of cardio -- and no dreading the thought of exercise. It's just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. There aren't any anatomy lessons today. This is something you can do in your living room or office; the only weight you'll need is your own body.

    This series of movements will take about 12-15 minutes. Yep, you're reading correctly: only 12-15 minutes. You can do these moves three to five times per week. That's it! Your entire body will be stimulated, you will feel rejuvenated and you won't deal with all the added stress of having to go to the gym.

    This routine is designed so that one exercise stimulates multiple body parts. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps at first: You'll be able to do them all eventually!


    1. PUSH UPS -- Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Be sure to maintain hip alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your arms are fully extended.

    2. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position -- stopping just short of the legs being fully extended. Keep a slight bend in the knees.



    3. AB CRUNCH -- Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!

    4. CLOSE STANCE WALL PUSH -- Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall -- making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.

    5. AB VACUUM -- In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in. In fact, it's the most effective exercise for creating a flat stomach.

    There you have it! Five exercises performed for two cycles in just 12-15 minutes! Upon completion of the two cycles, you will eventually perform 50 total reps of each exercise (except for the vacuum).

    You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 12-15 minutes!

    posted by Eve @ 4:42 PM 0 Comments

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