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.

Thursday, June 24, 2010

How Important is Sleep?

Required: 8 Hours of Sleep!

Say No to the Nightcap

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

Credit: Denise Austin


Cheers,

Eve :-)


Tuesday, June 22, 2010

The 4 Absolute Best BUTT Toning Exercises

Award-Winning Butt Moves
Workout at a Glance

What You Need: A medium resistance band ($5; spriproducts.com); optional: a set of 5- to 10-pound dumbbells and a chair.

How to Do It: Do 8 to 12 repetitions of each exercise on each side. Do the entire routine twice through 3 times a week on nonconsecutive days. Try the Main Move first. If it's too difficult, do the Make It Easier option. For more of a challenge, try the Make It Harder version.

For Quicker Results: Do 3 sets of 10 to 15 reps every other day, and add 30 to 60 minutes of cardio, such as walking, jogging, or cycling, most days of the week.


Main Move: Side Leg Lifts
Lie on right side with legs stacked, right arm bent and head supported on right hand, left hand resting on floor in front of chest for balance. Raise left leg about 2 feet, keeping foot flexed and squeezing butt. Pause, then slowly lower. Complete all reps, then switch sides.

Make it Harder
Double up: Once top leg is lifted, raise bottom leg to meet top leg, pause, and then lower one leg at a time.

Make it Easier
Bend top leg to 90 degrees, and lift with leg bent.


Main Move: Banded Shuffle
Stand with feet a few inches apart, and tie elastic band in taut loop around shins, hands extended to front at shoulder level. Step about 3 feet to right, then bend knees and sit back until thighs are almost parallel to floor, keeping knees behind toes. Staying low, step left foot to follow. Take two more shuffle steps to right, then switch directions and repeat.

Make it Harder
Bend knees only 45 degrees, and step out just slightly more than hip-width.

Make it Easier
After stepping with right foot, stand and lift left leg to side for a balance challenge. Repeat toward left, lifting right foot for a side lift.



Main Move: Balancing Squat
Balance on right foot, left knee bent with foot lifted a few inches off floor in front. Keeping back straight, slowly sit back into right leg, bending right knee about 45 degrees. Pause, then press into right heel to stand up. Complete all reps, then switch sides.

Make it Harder
Complete the move holding a dumbbell in each hand.

Make it Easier
Rest left toes on floor and, if needed, use a chair or stool for balance.


Main Move: Single Leg Deadlift
Balance on right foot, with knee soft and hands on hips, left leg lifted behind. With abs tight and back straight, hinge forward from hips, lowering left hand toward right foot. Pull through right leg to return to standing. Do all reps on right leg; switch sides.

Make it Harder
Reach both hands to floor, dumbbell in each hand.

Make it Easier
Rest hand on back of chair for balance.
Credits: The Expert: Lindsay DiStefano, a certified athletic trainer, is completing a doctorate in human movement science at the University of North Carolina.

Cheers,

Eve :-)

Wednesday, June 16, 2010

Smooth Out Cellulite

Summer Body Shape-Up

Tone your trouble spots, smooth out cellulite, and feel great when you slip on your shortest shorts!

At the heart of the plan is a science-backed strength-cardio routine designed to target the areas you want to firm up the most--your legs, butt, and belly. Because these are some of your biggest muscles, you'll also burn more calories to lose weight all over. This type of below-the-belt training, especially when combined with cardio and a healthy diet, also minimizes cellulite in just 8 weeks.
In one study of 115 women, it was reported a reduction in cellulite in all the women, and ultrasound measurements revealed a higher proportion of muscle to fat in their legs. Even better, combining strength-training and cardio into one workout can help exercisers curb their appetite to the tune of 500 fewer calories a day.

PROGRAM AT A GLANCE
What You'll Need
: A stability ball, mat, and step

3 Nonconsecutive Days a Week: Do the 2-part Summer Body Workout (30 to 45 minutes total). Part 1:Superset moves consists of 6 exercises for fast firming and Part 2: Fast Fat Burn Cardio contains vigorous cardio workouts to help you burn more calories.

4 Days A Week: Do at least 30 minutes of moderate-intensity activity like yoga, walking, jogging, cycling, hiking, swimming, playing volleyball, or other fun sports.

The Diet: Follow the satisfying 1,800-calorie Summer Body Diet at the end of this article.

SUPERSET MOVES

Do Part 1: Superset Moves (6 exercises below) and Part 2: Fast Fat Burn Cardio three days a week for a tighter, toned body.

This routine minimizes rest time and maximizes calorie burn and toning. Do the 6 moves that follow in pairs (or supersets) without a break between exercises. Then rest 1 minute before performing the next pair. Start with 1 set of the recommended reps for each superset, adding a set each week until you're up to 3 sets, with a 1-minute break between sets if needed. Warm up with light activity such as marching in place for 5 minutes.

SUPERSET 1

Hands-Up Squat
Do
: 15 reps

STAND with feet more than shoulder-width apart and fingers laced behind head.

A. Keeping elbows back, bend at hips and knees and lower until thighs are almost parallel to ground. Press back to standing.

B. Challenge yourself: From the down position, explode upward, jumping a few inches off ground, landing softly with knees slightly bent.






Single-Leg Bridge
Do:
12 reps per side

LIE with knees bent, feet flat, arms at sides. Extend right leg, keeping knees aligned. Thigten abs, contract left glute, and lift hips off ground so body forms a straight line from knees to shoulders. Slowly lower hips without touching ground.













SUPERSET 2

Step-Up
Do
: 15 reps per side

FACE a bench or high step (about 12 inches) with left foot on top, knee directly over ankle, foot flat. Press into left foot and lift body onto bench, tapping it with right toes. Keep abs tight and don't lean forward. Slowly lower to starting position.










Stability Ball Leg Curl
Do
: 12 reps

LIE with heels on stability ball. Contract abs and glutes and lift hips off ground so body forms a straight line. Bend knees and roll ball toward hips. Pause, then extend legs, keeping hips lifted the entire time.


Challenge yourself: do single-leg curls, keeping opposite leg raised up in the air.








SUPERSET 3

Split Squat
Do:
8 reps per side

STAND 2 to 3 feet in front of a bench with top of left foot on bench. Keeping abs tight, bend right leg and lower until front thigh is parallel to ground. Keep front knee behind toes and don't lean forward. Press back to standing.




Mountain Climber
Do:
10 reps per side, alternating legs

ASSUME a full push-up position. Pull right knee toward chest, keeping abs tight, and hips level. Extend right leg back to starting position and repeat with left leg.














FAST FAT BURN CARDIO

Do the cardio workout in combination with Part 1: Superset Moves three times a week.

Vigorous cardio workouts like the one below have been shown to blast up to 3 times more thigh fat and 5 times more belly fat than moderate intensity routines, to get you ready for shorts season in no time. You can do any type of cardio exercise for this workout-- walking, jogging, cycling, swimming, or a machine like the elliptical trainer.



SUMMER BODY DIET

You can slim down faster with the companion eating plan that curbs calories without making you hungry. The key is appetite-suppressing fiber, at least 25 g a day, which has been shown to boost weight loss by an extra 2 to 3 pounds a month. At 1,800 calories a day, you'll have energy for exercise and keep your metabolism revved to make losing weight easier. (Drastically cutting calories can cause muscle loss, slow weight loss, and make cellulite look worse.) Here's a sample menu:

Breakfast
Latte & Muffin
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball-size) bran muffin with 1 tbsp peanut butter and serve with fruit salad (1/2 orange, peeled and chopped, and 1 kiwifruit, peeled and chopped).
Total: 401 cal, 10 g fiber

Lunch
Roast Beef Sandwich
Spread 2 slices 100% whole wheat bread with 1 tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 lettuce leaves. Serve with 12 baby carrots and 1 apple.
Total: 552 cal, 12 g fiber

Dinner
Pesto Pasta
Toss 1 1/2 c cooked linguine with 1 c fresh diced tomatoes; 2 cloves garlic

, minced; 1 1/2 tbsp pesto sauce; and 1 tbsp grated Parmesan cheese. Serve with 1 1/2 c cooked broccoli and 1/2 c lemon sorbet topped with 1/2 c blueberries.
Total: 656 cal, 14 g fiber

Snack
Veggies & Dip
Slice 1 red bell pepper into strips, and dip it and 10 baby carrots into 1/3 c store-bought hummus.
Total: 197 cal, 15 g fiber

The Experts: Craig Ballantyne, CSCS, author of Turbulence Training, who has helped thousands of women get beach ready, designed this workout. Dermatologist David Bank, MD, author of Beautiful Skin, helps the FTC review cellulite products and treatments; he assessed our test panel.

It takes work, but you will get there!

Cheers,

Eve :-)


Monday, June 14, 2010

4 moves that strengthen your abs and back

Shrink Your Belly From Every Angle
Slim down your middle faster with this dual routine that tones both your belly and back in one shot. Although some ab exercises can strain your spine--even if you don't feel pain when you do them--these isometric moves, in which you hold a position instead of doing lots of reps, were proven in an exercise lab to firm the midsection with minimal stress to the lower back. Plus, a stronger back improves your posture, giving you an instant tummy tuck. Get started now to see results in 3 weeks.

Workout at a Glance

What To Do

Perform the moves in the order listed. Hold each for 10 seconds, bracing your abs (as though a ball were going to hit you in the stomach), but don't hold your breath. Repeat 4 to 8 times. Try the Main Move first. If it's too difficult, do the Make It Easier option. When you can complete 8 reps of the Main Move with ease, progress to the Make It Harder version. Do this 15-minute routine once a day, at least an hour after you wake up, so your muscles are warm.

For Faster Results

Do 30 minutes of cardio, such as walking, jogging, or cycling, most days, with 1 long, 60- to 90-minute workout each week.

Main Move
1. Controlled Static Curl
Lie with Right knee bent, foot flat on floor, left leg extended, hands under lower back. Lift elbows and inhale deeply. As you exhale, contract abs and curl head, neck, and shoulders to raise shoulder blades a few inches off floor. Hold and lower, including elbows. Do all reps, then switch legs.

Make it easier Simply brace abs, hold, then release, keeping head on floor.
Make it harder Lift extended leg a few inches off floor and hold as you raise and lower upper body. Switch legs and repeat.

Main Move
2. Side Bridge
Lie on left side, propped up on elbow, with top foot in front of bottom so both feet are on floor. Contract abs as you raise body, forming a straight line from toes to shoulders. Do all reps, then switch sides.

Make it easier Lie with legs bent behind you and raise torso and thighs, resting on bottom knee.
Make it harder From Main Move, rotate body to face floor, supporting yourself on forearms and toes, legs and torso in a straight line. Hold, then rotate back to Side Bridge. Do all reps, then switch sides.



Main Move
3. One-Legged Squat
Stand with right leg extended behind you, toes on floor. Hold arms out to sides at shoulder height. With abs contracted, bend left knee about 45 degrees, hinging forward a bit from hips, and slide right leg back as arms press forward, palms facing in. (Keep left knee behind toes.) Lift right leg slightly (1 to 2 inches, as pictured) and hold. Straighten left leg to stand, returning right leg to start and pressing arms back out to sides. Do all reps, then switch legs.

Make it easier Keep back toe on floor throughout move.
Make it harder Raise right leg higher (3 to 6 inches) when you extend it behind you, and keep it lifted throughout the entire move.

Main Move
4. Hip Airplane
Stand with right leg extended behind you so foot is off floor. Raise arms to shoulder height like wings, palms down. Contract abs and hinge torso forward about 45 degrees as you raise right leg behind you as high as possible, while maintaining balance and keeping hips level. Hold, then lower leg to stand and repeat. Do all reps, then switch legs.

Make it easier Lift leg behind and balance without hinging forward with upper body.
Make it harder From Main Move, rotate body to right, raising right arm so chest and hips face right and left arm points toward floor (shown). Hold, then rotate to left. Hold and return to center for 1 repetition. Do all reps, then repeat with opposite leg lifted.


The Expert Stuart McGill, PhD, author of Ultimate Back Fitness and Performance and a professor of spine biomechanics at the University of Waterloo in Canada, developed this workout. abs and back--so you look trimmer from every angle!

Enjoy a stronger core!

Cheers,

Eve :-)

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