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, March 29, 2010

Why Exercise?

20 Reasons To Exercise!

Everyone exercises for different reasons. But no matter your initial motivation, you still get all the benefits. Below is a list of 20 reasons why you should work out. If you can find even one benefit on this list, you'll have enough reason to begin an exercise program and take steps to take care of yourself.

Regular exercise can...

  • Help you lose weight, especially fat

  • Improve your physical appearance

  • Increase your level of muscular strength and endurance

  • Maintain your resting metabolic rate to prevent weight gain

  • Increase your stamina and ability to do continuous work

  • Improve fitness levels, or your body's ability to use oxygen

  • Provide protection against injury

  • Improve your balance and coordination

  • Increase bone mineral density to prevent osteoporosis

  • Lower resting heart rate and blood pressure

  • Lower Body Mass Index (BMI) -- your fat-to-height ratio

  • Reduce triglycerides, bad cholesterol (LDL), raises good cholesterol (HDL)

  • Enhance sexual desire and performance

  • Reduce heart disease risk and stroke

  • Reduce the risk of developing certain types of cancer

  • Increase insulin sensitivity -- prevents Type 2 diabetes

  • Reduce your level of anxiety and help you manage stress

  • Improve function of the immune system

  • Improve your self-esteem and restore confidence

  • Help you sleep better, relax and improve mood
Cheers,

Eve :-)

Saturday, March 20, 2010

How to Firm Up Your Arms

Wave Goodbye to Flabby Arms





The good news is anyone can sculpt a tighter set of arms.

Please don’t tell me it runs in your family or you inherited flabby arms from your great-grandmother. It’s all about implementing an effective nutrition and exercise plan.
You’ll need to reduce overall body fat levels by remaining consistent on your nutrition program.
Don’t take this point lightly: sleek arms will not come to you unless you follow a nutrition program that provides the correct amount of calories.
Here is a simple program for creating tighter arms that can be performed right in your own home. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place.
The muscles we’ll be focusing on will be the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.
You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are two triceps exercises and one biceps exercise.

1. Bench Dips



• Using two benches or chairs, sit on one.
• Place palms on the bench with fingers wrapped around the edge.
• Beginners should start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then use another chair/bench as illustrated and place both feet on the other bench.
• Slide your upper body off the bench with your elbows nearly but not completely locked.
• Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.
• Contracting your triceps muscles, extend your elbows, returning to the starting position and stopping just short of the elbows fully extending.
• Inhale while lowering your body.
• Exhale while returning to the starting position.

Perform 12-15 repetitions and immediately go to the next exercise.


2. Dumbbell Double Biceps Curl



• Sit on a bench/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.
• 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.
• Exhale while lifting the weights.
• Inhale while returning to the starting position.
• Your upper arms should remain stationary throughout the exercise.

Perform 12-15 repetitions and immediately go to the next exercise.


3. Dumbbell Behind-The-Head Triceps Extension




• 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.
• 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.
• 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 very heavy dumbbells. The technique is more important than the weight. You can also perform this exercise while seated on a bench.

All three exercises are considered one cycle. Beginners should perform one cycle on three non-consecutive days of the week.

Intermediates should perform two cycles on non-consecutive days of the week and advanced exercisers -- three cycles. Wait only 45 seconds between cycles before repeating.

You still need to perform strength training for your entire body (2-3 days per week) as well as cardiovascular exercise (3-5 times per week for at least 30 minutes) and stretch after every workout for 5-10 minutes.

When you incorporate the above specialty arm workout routine, you’ll see some great results.

Check with your doctor before beginning any exercise program.

Cheers,

Eve :-)

Thursday, March 18, 2010

Strength Training Tips

6 Tricks for a Better Strength Workout



Strength training is a vital part of any fitness plan. The advantages for your body of building muscle are numerous. As you age, weight training helps you to maintain your metabolism, keeps your bones healthy; and improves your body’s strength, power, endurance, and lean body tissue. With a little effort, strength training can make a dramatic difference in how you look and feel.

Here are some key points about strength training for those of you who are deciding to start a program…and if you are already well-versed in weights than let these serve as a good reminder!

· Always warm up before you start lifting weights. Spend a few minutes getting your body temperature up and your blood flowing. This will help prevent injuries.

· Lift and lower your weights slowly. Make your muscles do the work. Swinging your weights around and using your own momentum to lift is not only dangerous but won’t help your results. If you cannot lift a weight without swinging it, it is too heavy.

· Breathe. Always good advice! Don’t hold your breath. Exhale during the hardest part of the exercise.

· Don’t stop halfway. Make sure you are using full range of motion throughout the movement.

· Keep your lower abdominals tight to protect your back. Pay attention to your posture and keep everything nice and tight to avoid injury.

· Start out slowly. Don’t do too much to soon. Not only is that inviting injury but also your muscles will tell you about it the next day and the next day and the next day. To avoid burning out and being unable to move, prepare your body by starting gradually. Concentrate first on learning proper technique and form and safety!

Cheers,


Eve :-)


Monday, March 01, 2010

Top 10 Exercises

10 Best Exercises



If you get pumped up on progress, then check out 10 of the most effective exercises you can perform. Keep your routine fresh by altering it every three to four weeks to stimulate your body.

1. BICYCLE MANEUVER -- Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.

The lower to the ground you bring your legs, the harder your abs have to work.

2. ABDOMINAL VACUUM -- Get on all fours and position the palms of your hands under your shoulders and the knees directly under your hips. Keep your back flat and maintain this position throughout the exercise.

Start by exhaling absolutely every bit of air from your lungs. Then relax your abdomen and let it hang like a loose sling, but don't increase the arch in your low back. Next, pull the navel toward the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you're pulling your abs in as if you are attempting to make your abs and back meet or touch. You must hold the contraction very tight for at least 40 seconds. If you can't hold the contraction for 40 seconds, just practice and your time will eventually improve.

3. BARBELL SQUATS -- Stand facing a squat rack with the barbell at upper-chest height, walk under the bar and position it on the most upper part of the back and grasp barbell to sides. Space hands evenly on the barbell, shoulders-width apart (or wider, if comfortable). Dismount bar from rack and take a step backward. Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees. Concentrating on the quadriceps muscles, lower your body by bending from your hips and knees. Think about sitting back in a chair as you are lowering. Stick your butt out.

The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle. Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement and do not let your knees ride over your toes. You should be able to see your toes.

Exhale while returning to the starting position. Perform 15 to 20 reps with control. Beginners should practice the movement with no weight.

4. DUMBBELL WALKING LUNGES -- Stand straight with your feet slightly spread apart. Hold a dumbbell or cans in each hand with your arms down at your sides. 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 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. Continue the walking lunge with each leg for 15 to 20 steps and then turn around and return in the same manner to the starting point.

5. DUMBBELL PLIE SQUATS -- Stand up straight with feet spread wide and toes pointed outward. Hold a dumbbell between your legs. Maintain a neutral spine and a slight bend in the knees throughout the exercise. Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contracting the inner thigh muscles, slowly return to the starting position. Do not let your knees ride over your toes. Think about sitting back in a chair as you are lowering down and push off with your heels as you return to the starting position. Perform 15 reps.

6. DUMBBELL INCLINE CHEST PRESS -- Lie on your back on an incline bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your elbows at a 90-degree angle facing outward and palms facing forward. Contracting the chest muscles, press both arms upward above the upper area of the chest until the arms are fully extended with a slight bend in the elbows. When reaching the top part of the movement above the upper chest, tighten your chest muscles for one second. Repeat for 12 reps.


7. LAT PULLDOWN -- Extend your arms up and reach for a straight bar with an overhand grip. Sit tall with your knees supported under the leg pad with the knees and hips at a 90-degree angle. Your arms should be wider than shoulders-width apart with a slight bend in the elbows. Make sure to relax your shoulders and keep your chest lifted. Contracting the upper back muscles, pull the bar down, leading with the elbows and stopping when the bar is just above your chest. Slowly return to the starting position, stopping just short of the weight stack touching. Repeat for 12 reps.

8. DUMBBELL LATERAL RAISES -- Stand with feet shoulders-width apart with a slight bend in your knees. Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs. Contracting the outer shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level. Slowly return to the starting position stopping just short of the weights touching your body. Perform 12 to 15 reps.


9. SEATED ALTERNATING DUMBBELL INCLINE CURL -- Position yourself on an adjustable weight bench and place the notch for the back part of the unit three holes up from the bottom (people get confused when I talk degrees, so I'll make it easier for you). You should be on a relatively steep incline with your back supported. Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.

Keep your wrists straight throughout the exercise. Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling stopping when the weight is just short of touching your shoulder.

Contract tight in this position for a full two-second count. Slowly return to the starting position, stopping just short of the elbow fully extending. The hand should not begin to turn toward your body until you reach your hip. Repeat motion with the left arm and alternate right and left for 10 to 12 repetitions on each side. The upper arm should remain stationary throughout the movement. Do not swing your elbows!

10. BENCH DIPS -- Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Beginners should start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then use another chair/bench and place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows when returning to the starting position, stopping just short of the elbows fully extending. Return to the start and contract the triceps. Perform 12 reps.


Cheers,


Eve :-)


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