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 29, 2009

7 Important Protein Foods

Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults. It's a known fact that if you want to build muscle or tone up, a substantial level of protein intake is of utmost importance, but how much protein do you need?
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good sources for protein. But here are 7 sources that will optimize your muscle gains.

1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.

"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body. They also have no fat and no cholesterol.

2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.

"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease.

3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.

4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.

5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.

6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.

Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs.


7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.

Cheers,

Eve :-)


Thursday, April 09, 2009

How To Get a Better Butt

First step for anyone you need to first analyze your food intake. For a great-looking butt (and body), it’s a must to be on a nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.

You will be performing a tri-set for your routine. The tri-set refers to performing three exercises in a row without rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you’re working.

1. Broom Stick Squats

Start
-- Position yourself under the broom stick with the stick on your upper back. Make sure the stick is not resting on your neck.
-- Feet are shoulder-width apart with a slight bend in the knees.

Movement
-- Slowly begin to lower your body by bending from your hips and knees, stopping when your thighs are parallel with the floor.
-- Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of your knees fully extending.

Key Points
-- Inhale as you lower down. Exhale while returning to the starting position.
-- Do not let your knees ride over your toes (you should be able to see your feet at all times).
-- Do not fully extend your knees when you return to the starting position.
-- It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.
-- Think about sitting back in a chair as you are lowering down.
-- Push off with your heels as you return to the starting position.

Perform 20 repetitions and immediately go to the next exercise

2. Bent Leg Reverse Kick Up

Start
-- Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg.

Movement
-- While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee.
-- Slowly return to the starting position.
-- After completing the set on the left side, repeat on the right side.

Key Points
-- To increase the difficulty, you may want to add an ankle weight to the working leg.

Perform 20 repetitions on each side and immediately go to the next exercise
3. Dumbbell Walking Lunges

Starting Position
-- Stand straight with your feet slightly spread apart.
-- Hold a dumbbell or cans in each hand with your arms down at your sides.

Movement
-- With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor.
-- The step should be long enough that your left leg is nearly straight
-- Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
-- Your right knee shouldn’t pass your right foot.
-- Don’t let your knee touch the floor.
-- Raise yourself up then, push off with the left foot and take the same long step you did with the right leg.

Key Points
-- Inhale while stepping forward.
-- Exhale while rising up and pushing off the back foot.
-- Make sure your head is up and your back is straight.

Caution
-- Discontinue this exercise if you feel any discomfort in your knees.

Perform 15 steps with each leg in one direction and then turn around and go back to the start with 15 steps each leg again.

All three exercises are considered one cycle. Perform two cycles. Wait 90 seconds between cycles before repeating. Believe me, you’ll cherish those 90 seconds.

If you incorporate the above recommendations concerning nutrition, walking, strength training for the upper body as well as my specialty butt workout, you’ll see some great results.

Cheers,

Eve

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