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, April 26, 2010

Cut Excess Calories

10 Ways to Cut Calories

Keep it light, man! Before heading to the kitchen, remind yourself that you can lighten up (and lose weight without trying) by merely cutting calories you won’t even miss. Instead of full-fat mayonnaise, reach for fat-free. Instead of whole milk, get acquainted with some very tasty nonfat substitutes. For most full-fat dairies, dressings and dips in the marketplace, there are acceptable alternatives. You name it, they make it with a lower fat and calorie profile — and it tastes good.

Review your recipe file with a fresh eye. Rethink your kitchen experience — from the way you cook it to the type of pans you use — and apply these slimming solutions.

1. Nonstick: Stock up on nonstick pans for baking and grilling, breads and cookies, sauteing and even for soup. Nonstick is one of life’s little pleasures because you don’t need oil. Instead use a little cooking spray, wine, water or juice.

2. Method: Bake, broil, grill, poach or saute foods instead of deep-frying.

4. Baste: Instead of basting the turkey with butter or margarine, cut the saturated fat — and especially trans fat — by basting with flavorful vegetable broth, white wine or orange juice (my personal favorite!)

5. Lean: Buy the leanest cuts of meat and trim all visible fat before cooking. Pam Ofstein, Director of Nutrition Services, recommends ground round, at least 91-percent lean. Lighten it up even more by replacing a third of the beef with ground turkey breast. Just be sure to buy turkey breast –”ground turkey” could also contain skin and dark meat, nutritionally no better than ground beef.

6. Dairy: Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. Low-fat buttermilk works great as a substitute for whole milk in any recipe. Nonfat evaporated milk works famously in dishes calling for cream, like sauces, pies, ice cream and, of course, in tea and coffee. Don’t confuse “evaporated” with “condensed” milk, which is heavily sweetened with sugar.

7. Chocolate: Why deny yourself the sensuous pleasure of chocolate when there’s cocoa? Three tablespoons of cocoa and one tablespoon of canola oil lowers saturated fat compared to one ounce of baking chocolate. Check out the chocolate pudding recipe below!

8. Eggs: When cooking, just substitute two egg whites for one whole egg (the fat, cholesterol and most of the calories from eggs are in the yolks). I make my “famous” frittata for two with six whites and two whole eggs, cutting calories without flavor. My secret: Add a clove of minced garlic, plus herbs and spices and 1/3 cup of low-fat buttermilk.

9. Crumbs: Substitute crunchy cereal for higher-calorie commercial bread crumbs. I like to use crushed corn flakes or Grape Nuts.

10. Cut: Make servings smaller. Americans suffer from “portion distortion” and think everything needs to be bigger to be better. Use smaller plates, and make that cake serve 12 instead of eight.

Contributed By Susan Burke March


Eve :-)

Saturday, April 24, 2010

8 moves to help you look and feel younger

Anti-Aging Yoga

The Secret Age-Eraser

Turn back the clock with yoga

Perform these age-erasing yoga poses in the order listed, 3 times a week for maximum benefits.

PROPS: You'll need several pillows, a wall, and a nonslip surface.

BREATHING: Use your breath to lead you into and out of each yoga pose, moving at a relaxed pace. Breathe deeply through your nose, imagining you have a wide elastic band around your waist. When you inhale, expand the band in all directions--front, sides, and back. As you exhale, pull the band back in.

Moving Meditation

Warm up your joints and muscles

A. Stand with your feet together, toes forward, and knees slightly bent. Relax your arms at your sides, palms in. Lift your chest and roll your shoulders back and down. Look straight ahead and breathe deeply for 1 minute.

B. Inhale and raise your arms out to the side (palms up) until overhead. Exhale and bend forward from the hips, keeping your arms extended in front of you as your hands reach down to touch the shins, feet, or floor (as shown). Hold for 15 seconds. Inhale and rise, bringing your arms overhead; exhale and lower arms to sides. Repeat B three times.

Warrior II

Strengthens and stretches legs, glutes, abs, and arms

Stand with your feet apart, right foot pointing to side and left foot turned in slightly. Keep your torso facing forward. Exhale and bend your right knee. Inhale and raise your arms out to the side. Turn your head to the right and hold for 15 to 30 seconds.

Warrior II and Side Angle

Strengthens and stretches legs, glutes, abs, and arms

From Warrior II position, exhale and place your right forearm on your right thigh and raise your left arm overhead. Look toward the sky and hold for 15 to 30 seconds. Inhale and raise back to Warrior II pose. Exhale and straighten your right leg.

Repeat Warrior II and Side Angle on the left side.


Improves balance; strengthens feet, legs, glutes, and abs

Stand with your feet together, toes forward. Place the sole of your right foot on the inside of your left thigh, your calf (not on the knee joint) or the inside of your ankle, with the toes of your right foot lightly touching the floor. Place your hands in prayer position in front of your chest and look straight ahead. Hold for 15 seconds.

Inhale and extend arms overhead, keeping your hands together (or keep your hands in front of your chest). Hold for 15 to 30 seconds. Exhale and lower your arms and leg. Repeat, balancing on the right leg.

Sphinx and Child's Pose

Improves posture; strengthens and stretches back, chest, and arms

A. For Sphinx: Lie facedown on a mat, with your legs together, elbows tucked along sides and forearms and hands pointing forward. Inhale and press your palms and forearms down as you lift your chest and head, drawing your ears away from your shoulders, keeping you elbows under your shoulders (as shown). Hold for 15 to 30 seconds. Exhale and relax down to the mat. Repeat.

B. For Child's Pose: Slide your hands beneath shoulders. Push up, bend knees, and sit back on your heels, lowering your chest to your thighs and your head toward the floor. Keep your arms stretched out in front (not pictured). Hold for 30 to 60 seconds.

Seated Twist

Improves flexibility; releases tension in spine and hips

Sit cross-legged with your arms extended so your fingertips touch the mat on either side of your hips. Inhale, lengthening your spine and lifting your arms overhead. Exhale and twist gently to the right, lower your left hand to your outer right thigh and your right hand behind you. Look over your right shoulder. Hold for 15 to 30 seconds.

With each inhalation, lengthen the spine; with each exhalation, twist a little farther. On an exhalation, return to the center, and repeat, twisting to the left.

Improves circulation; revives tired, cramped feet and legs

Place one or two pillows next to a wall. Carefully position yourself so hips are on the pillows and your legs are resting against the wall. Your feet should be about 12 inches apart and relaxed. Angle your arms out to the sides, palms up. Your hips should be slightly higher than your chest (if not, use another pillow). Close your eyes and breathe deeply for at least 1 minute.

*Skip this pose if you are menstruating or have high blood pressure, glaucoma, or a neck injury.

Reclining Angle

Reduces fatigue; relieves menstrual cramps

Sit on a mat with your knees bent, feet flat. Place the short side of one or two pillows about an inch behind your tailbone, and one pillow on either side of your knees. Lower your knees so the soles of your feet are together and each knee is on a pillow.

Using your hands for support, lie back so your spine and head are on a pillow. Angle your arms out to the sides, palms up. Close your eyes and breathe deeply for at least 1 minute.


Eve :-)

Wednesday, April 21, 2010

7 Nutrition Strategies For More Muscle

By Vince DelMonte

1. Stick To Real Food

2. Get Creative and Get Cooking


Dave Ruel http://NoNonsenseMuscleCooking.com

3. Hook Up With Some Fatty Fish

4. Mingle With Different Colors

5. Get Your Game On

6. Date A Cow Girl

7. Eat Two Breakfasts

Dave Ruel’s Anabolic Cooking

I hope everyone enjoys this suggested site.


Eve :-)

Wednesday, April 14, 2010

Too Busy to Workout!?

The Busy Person's Exercise Plan

Here are five ways to help you get around a hectic day.

1. Shrink to Fit: Cut workouts in half and squeeze in a 15- or 20-minute session instead of your normal workout. These "short, but sweet" workouts can produce dramatic results.

2. Start Your Day Early: Set the alarm clock for 30 minutes earlier and work out before your day starts. Eventually, your body will adjust to the earlier wake up call.

3. Split Lunch: Split your lunch hour in two and devote half an hour to exercise before you eat. This will also curb your appetite and make it easier to cut lunchtime calories.

4. Rock-A-Bye, Baby: When the little one goes down for a nap, squeeze in 10 or 15 minutes. Whether you're a work-at-home mom or dad, take every opportunity you get to squeeze in some exercise. Repeat throughout the day to add up to 20 or 30 minutes.

5. Double Up: Create combination workouts you can perform three or four times weekly. For example, combine 10 minutes of strength with 20 minutes of cardio training for three or four 30-minute weekly workouts.

Don't allow strict rules on what time of day is best for exercise to dictate your workout schedule. You may wind up exercising less. Be flexible in your scheduling, and do what you can when you can to get the most from any exercise program!


Eve :-)

Tuesday, April 06, 2010

Outdor Workouts

13 Best Outdoor Workouts

    Practice Your Serve Grab a pal for a game of tennis.

  • *Calories Blasted Per Hour: 544

  • Bonus Benefit: The svelte, sexy arms, shoulders, and back muscles of a pro player.
*Calorie burn based on a 150-pound person

    Spike Your Fat Burn Play beach volleyball with the family.

  • Calories Blasted Per Hour: 544

  • Bonus Benefit: Every serve and spike helps tone your arms, abs, legs, and chest.

    Sneak in Freestyle Fitness Swim laps while the kids splash each other.

  • Calories Blasted Per Hour: 476

  • Bonus Benefit: Talk about a total-body workout! Swimming strengthens your chest, back, arms, abs, legs, and shoulders.

    Pedal off the Pounds Go for a bike ride.

  • Calories Blasted Per Hour: 476

  • Bonus Benefit: Power up each hill to help tighten and tone your legs, hips, and butt.

    Batter Up! Join the office softball game.

  • Calories Blasted Per Hour: 340

  • Bonus Benefit: You don't have to be on the winning team to still work your chest, arms, legs, abs, shoulders, and back.

    Hit the Trails Take a hike in the woods.

  • Calories Blasted Per Hour: 442

  • Bonus Benefit: You'll build strong, lovely legs as you soak up nature's beauty.

    Float Your Boat Paddle off on a canoeing excursion.

  • Calories Blasted Per Hour: 340

  • Bonus Benefit: The resistance of paddling through water helps eliminate arm flab and strengthen your back.

    Get Tee'd Off Play golf (and carry your own clubs!).

  • Calories Blasted Per Hour: 306

  • Bonus Benefit: With each swing, you work your arms, abs, back, and shoulders.

    Dig In, Get Dirty Finally catch up on your gardening.

  • Calories Blasted Per Hour: 306

  • Bonus Benefit: All the bending and twisting required to plant and weed works your core from every angle.

    Saddle Up! Go horseback riding.

  • Calories Blasted Per Hour: 272

  • Bonus Benefit: Gripping the saddle gives your inner thighs and butt an incredible workout.

    Window Shop Stroll around town.

  • Calories Blasted Per Hour: 238

  • Bonus Benefit: It may not feel like exercise, but walking around the mall or your neighborhood tones your calves and works your glutes. Be sure to wear comfortable shoes!

    Become a Disc Diva Throw a Frisbee.

  • Calories Blasted Per Hour: 204

  • Bonus Benefit: Tossing the Frisbee gives chest, arms, shoulders, abs, and legs a great workout.

    Bring Out Your Inner Explorer Learn to sail.

  • Calories Blasted Per Hour: 204

  • Bonus Benefit: Sailing works your sea legs--and arms, shoulders, and abs.


Eve :-)

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