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.

Sunday, May 30, 2010

Start A Food Diary

Foods Eaten
http://www.fitday.com/
This is a terrific website to help control your eating!
Food is the fuel that powers our bodies. Is what you are eating each day helping you stay fit and healthy? Are you getting enough fiber, vitamins, and minerals in your diet? Find out by logging what you eat in your own online food journal.

We will give you a full nutritional analysis, including:
  • Daily calorie intake
  • Your calorie balance (how many calories you have eaten versus what you have burned exercising and in your daily activities)
  • Amount of carbs, fat, protein, and fiber
  • Detailed nutrition breakdown for thousands of foods
  • Percentage of recommended daily vitamin and mineral amounts
  • Ability to customize and save the foods you eat most
  • Long-term diet analysis
  • And much more!
Cheers,

Eve :-)

Tuesday, May 25, 2010

America's Best Worst "Health" Drinks

America's Best & Worst "Health" Drinks

Men's Health
By David Zinczenko, with Matt Goulding - Posted on Mon, May 24, 2010, 12:01 pm PDT

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Whoever invented bottled water was a genius. Think about it: They took a widely available and nearly free commodity, packaged it nice and pretty, and sold it for hundreds of times more than what the public version costs. And how did they do it? Savvy marketing. Water bottle labels evoke images of freshness and purity that you just don’t get from a running tap. Don’t be fooled, though. About a quarter of bottled water actually comes from municipal sources.

When it comes to your health, bottled water is a fine choice. Water that meets minimum safety standards is good for you, regardless of the source. But the rest of the beverages in the supermarket that boast equally idyllic sounding health benefits might not be. Over the past three years, the Eat This, Not That! book series has exposed hundreds of food frauds. And now, our latest book, Drink This, Not That!, does the same for beverages.

This is a great article! Enjoy!

Cheers,

Eve :-)


Monday, May 24, 2010

Burn Fat Fast

10 Workouts That Burn Fat Fast

Do a 5- minute warm-up before you begin and a cooldown after you finish. Grab a couple of friends for maximum motivation or just time yourself so you have a starting point. Pick one workout and get started.

Challenge Your Friends
1. Run 1/2 mile*, then 50 air squats (a squat using only your body weight). Do 3 rounds.

2. Run 400 meters, then 50 air squats. Do 4 rounds.

3. Sprint 100 meters, then walk 100 meters. Do 10 rounds.

4. Do 10 push-ups (replace with bent-knee pushups if unable to do regular pushups), then 10 air squats. Do 10 rounds.

Fast and Fitness
5.
Do 200 air squats for time.

6. Run 1 mile for time.*

7. Do 10 push ups, 10 air squats and 10 situps (or crunches for beginners). Do 6 rounds for time.

8. Run 1 mile, then do 50 air squats for time.

9. Do 250 jumping jacks for time.

10. Do 10 air squats, 10 push ups and 10 situps. Do 3 rounds for time.

*If you don’t have access to a track, you can use internet mapping programs (Google, Mapquest, etc.) or your car to plot a course.

Since these workouts are quick and don’t need any equipment, I’ve run out of excuses for not exercising. Pick a new workout each time you exercise and start over when you finish all 10.

Feel the burn!

Cheers,

Eve :-)


Wednesday, May 19, 2010

Yoga Stretches for the Not-so Flexible

Omm away the years

This short, beginner-friendly plan was developed by Susan Winter Ward, who created Yoga for the Young at Heart, a video series for people over age 50 (yogaheart.com). With regular practice, you'll tone your muscles, improve flexibility, and feel younger than ever.

Workout at a Glance
You'll need:
A yoga mat and a sturdy chair

How to do it: Perform poses in order, flowing from one to the next. It will take about 15 minutes. For a greater challenge and more benefits, do the routine twice or hold the poses longer.

Spinal Twist
Increases flexibility


Lie on back with arms extended on floor at shoulder height, palms down. Bring knees to chest. Keeping knees together, exhale and lower legs to left side. Turn head to look over right arm. Take several deep breaths. Inhale, bringing legs back to center, then exhale and repeat on opposite side.

The spinal twist pose strengthens back muscles

2


Cat Cow
Stretches back and abs; tones arms and shoulders


Get on all fours, with knees directly below hips and hands directly below shoulders. Exhale. Tucking tailbone under, arch spine upward like a Halloween cat, bringing chin toward chest (A). Inhale, tipping tailbone up and curving spine downward; look toward ceiling, expanding chest (B). Repeat 5 times.

Supported Downward-Facing Dog
Stretches hamstrings; strengthens arms, legs, back, and shoulders


Stand in front of sturdy chair with seat facing you. (If it slides, place against wall.) Bending forward from hips, put hands on back of seat and step back until arms are extended. Exhale and release chest toward floor, keeping back flat and shoulder blades pressed down. Reach gently forward, head level between arms. Inhale and gently press heels down. Exhale and move deeper into pose, stretching through arms while keeping shoulder blades down. Hold for 3 to 5 breaths, then walk forward and gently roll up to standing.

Tree pose
Strengthens legs, butt, and abs; improves balance


Stand with feet together, palms in front of chest in prayer position. Fix gaze on a spot to help balance. Inhale, placing bottom of right foot on inside of left calf, right knee pointing out to side. Hold and exhale, pressing left foot into floor. Inhale, reaching top of head toward ceiling. Hold for 3 to 5 breaths. Repeat on opposite side.

Make it easier Perform with hands on hips or arms out to sides. You can also bring right foot only to ankle, touching floor as needed to maintain balance.


Cheers,

Eve :-)


Monday, May 17, 2010

Burn Extra Calories

10 Ways To Burn Extra Calories!


Here are my 10 fat-burning tips for people on the go:

1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3-inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.

2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).

4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

5. For about $15, you can invest in a pedometer. It’s a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let’s say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You’ll burn more calories.

6.Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it’s time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?

7. How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.

8. Want things even simpler? Take the longest route every time you have to walk somewhere — even if it’s to a co-worker’s office.

9. Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.

10. Perform any of the above with your spouse or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

If you take two to three of your favorite tips above — that will be the beginning of something great.


Cheers,

Eve :-)


Sunday, May 09, 2010

Lower Belly Exercises

Sculpt Your Core Muscles
Your Upper and Lower Rectus Abdominis
Your Transverse Abdominis
Your Obliques
Your Lower Back

The following exercises zero in on these core muscles. When doing each exercise, pay careful attention to your body alignment. A few repetitions of an exercise done correctly--to completely work your abdomen--are better than 20 sloppy ones. Remember: quality over quantity.

For most exercises, perform up to 12 repetitions. In a few of the movements, you'll simply hold the posture up to 1 minute.
Pelvic Tilt
Benefits: Firms your lower belly; stretches your lower back

This is a great warm-up exercise. I like to do it at the beginning of an abdominal routine to ready my abs for harder movements.

A. Sit on the ball with your knees bent and feet on the floor. Extend your arms in front of you at shoulder height.

B. Exhale as you tuck your tailbone in, activate your abs, and bring your navel in toward your spine. Inhale as you release the tilt in your pelvis. Repeat tucking and releasing 12 times.

Traditional Crunch
Benefits: Firms your upper- and lower-tummy areas

If you've done any exercises on the ball before, this is probably one of the first movements you learned. The ball allows you to crunch against more resistance and through a greater range of motion than you would on the floor--but only if you do it correctly. It pays to zero in closely on your posture. A few small tweaks allow you to completely fatigue your abdomen in just a few repetitions, saving you lots of time!

A. Sit on the ball with your knees bent and feet on the floor. Walk your feet forward as you slide your torso down the ball only until your hips start to clear the ball and the very bottom of your lower back presses into the ball. Cross your arms over your chest.

Now here's where you really need to focus on your posture. Lie back on the ball so that your upper back also rests against the ball, as shown. Then tuck your tailbone in and lift your hips toward the ceiling. You should already feel your lower tummy and buttocks firm in this position--and you haven't performed a single crunch!

B. Exhale as you lift your torso, pull your navel in, and contract your abdomen. Imagine you are curling the bottom of your rib cage and your pelvic bone toward each other, creating a firm arc with your lower body. Keep your chin up, as if you were holding an orange between your chin and neck. Inhale as you return to the starting position, lying all the way back on the ball. Do as many repetitions as you can, up to a total of 12.

Tummy Flattener
Benefit: Firms your entire tummy

This is a great crunch position for beginners who lack the abdominal strength for the traditional crunch on top of the ball.

A. Lie on your back with your knees bent and heels on the ball. Extend your arms toward your knees.

B. Exhale as you lift your shoulders up toward the ball. The ball will shift and move slightly, forcing you to use your leg muscles to keep it from rolling away. Inhale as you lower. Repeat up to 12 times.

Waistline Trimmer
Benefits: Firms the sides of your tummy; shrinks your waistline

As with the tummy flattener, this is a great option for beginners who lack the abdominal strength for the oblique twist.

A. Lie on your back with your knees bent and heels on the ball. Interlace your fingers behind your head with your elbows out to the sides.

B. Exhale as you lift your left shoulder toward your right hip. The ball will shift and move slightly, forcing you to use your leg muscles to keep it from rolling away. Inhale as you lower. Then lift your right shoulder toward your left hip. Repeat up to 12 times.

Thigh & Belly Toner
Benefits: Firms and flattens your lower belly; tones your inner thighs

I love this exercise because it is so effective for both the lower tummy and the inner thighs, working below the belly button.

A. Lie on your back with your arms down near your sides, palms facing down. Grasp the ball between your feet with your legs extended at a 90-degree angle to your torso. You'll really feel it in your inner thighs.

B. Exhale as you curl your lower belly toward your upper belly, lifting the ball up and in. Inhale as you lower. Continue to lift and lower the ball up to 12 times.

To turn things around, you only need to spend about 12 minutes, 2 or 3 days a week, to whip your abdomen into shape.

Cheers,

Eve :-)

Thursday, May 06, 2010

Get Heart Healthy!

Feel Great!

According to the American Heart Association, heart disease is the number one killer of women. In fact, more women die each year from cardiovascular disease than from all forms of cancer combined! These are grim statistics, but there are things you can do to lower your chances of developing this deadly disease. Protect your heart with these steps:
  • Get your blood pressure tested regularly.
  • Eat more heart-healthy foods, including fish, poultry, fruits, vegetables, whole grains, and cheese and skim or low-fat milk.
  • If you drink alcohol, limit your intake to no more than one drink a day.
  • If you smoke, it's high time to quit this deadly habit!
  • Get your cholesterol checked at regular intervals.
  • Start exercising on a regular basis — even 20 minutes will do the trick.

Be sure to talk to your doctor about your personal heart-health history and genetic risks. Do everything you can to prevent cardiovascular disease — and share this lifesaving advice with your friends, sisters, daughters, and the other women in your life. You'll be glad you did!


Cheers,


Eve :-)


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