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.

Tuesday, July 27, 2010

Weights For Bodyshaping

Hit the Weights the Right Way


Strength training lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

  • Stand with your feet separated, one slightly in front of the other.
  • Bring the weight as close to your body as possible before you lift.
  • Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
  • As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
  • Stand tall — don't let the weight cause you to slump over.
  • If a weight is too heavy, switch to a lighter weight and work your way up!

If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

Credits: Denise Austin


Cheers,

Eve :-)


Sunday, July 25, 2010

Sunscreens of The Year

5 Best New Sunscreens

Best for Sensitive Skin

Coppertone Sensitive Skin Sunscreen Lotion improved redness and broken capillaries after 4 weeks in one study ($9; drugstores).


Best Moisturizer with SPF

Vichy Aqualia Thermal Lotion SPF 30 24 Hr Hydrating Moisturizer saves you a step in the morning ($28; drugstores).


Best Age-Erasing Block

Neutrogena Age Shield Sunblock SPF 55 + Repair ($12; drugstores) packs soy to fade brown spots.


Best for Midday Touch-Ups

Colorescience Pro Sunforgettable SPF 50, a brush-on mineral sunscreen powder, goes on slightly tinted so you don't miss spots--but the color quickly fades to match all skin tones ($60; colorescience.com).


Best for Acne-Prone Skin

BullFrog Quik Gel Sport Spray SPF 50 is oil free and won't clog pores ($10; drugstores).



Enjoy all the sunshine safely!

Cheers,

Eve :-)





Wednesday, July 21, 2010

Great Information from Denise Austin

Wednesday July 21, 2010 — Welcome to Morning Stretch with Denise Austin. Get daily advice, tips, and inspiration from America's favorite fitness expert.


Eat Right!

Bring on the Bacon!

I'm so excited to be working with Oscar Mayer Turkey Bacon! If you love eating bacon, here's a recipe swap idea to try: turkey bacon (such as Oscar Mayer Turkey Bacon). It's good as an ingredient or in recipes — and at any time of the day. You'll enjoy the bacon flavor you love while staying on track with a sensible weight management plan.

For a tasty dish you can serve right from the pan, try the flavorful, calcium-rich Easy Cheesy Frittata. It's sure to become a family favorite — and the best part? It's simple to make, but looks like you spent hours in the kitchen!

Easy Cheesy Frittata

Ingredients

  • 4 whole eggs
  • 4 egg whites
  • 2 tbsp. water
  • 1 cup Kraft 2% Milk Shredded Mozzarella Cheese, divided
  • 1/2 cup chopped seeded tomatoes
  • 2 slices Oscar Mayer Turkey Bacon, crisply cooked, crumbled
  • 1/4 cup chopped fresh basil

Preparation
Heat oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended. Stir in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate. Bake 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

Prep Time: 10 min
Total Time: 40 min
Makes: 6 servings

Per Serving: 120 calories, 7 g total fat, 3 g saturated fat, 150 mg cholesterol, 260 mg sodium, 2 g carbohydrates, 0 g dietary fiber, 0 g sugar, 13 g protein. Good source of calcium (30% DV), vitamin A (15% DV), vitamin C (2% DV), and iron (4% DV).



It takes two to three weeks to reset your eating habits, so don't give up — your appetite will adjust.
— Denise


Cheers,

Eve :-)

Thursday, July 15, 2010

1-2-3 Home Workout

At-Home Workout: 3 Moves


Home workout instructions:
Circuit each of the exercises. Perform as many reps as possible for pushups, 15-20 steps of walking lunges in one direction and then turn around and return for another 15-20 steps to the start position. Then get on the stationary bike (or cardio of your choice) and bike at a fast speed for 2 minutes.

Remember to warm up before each workout and to stretch after each workout.

Home Workout
1. Push-ups – aim for 10 reps or as many as possible.
2. Walking lunges (stationary lunges for beginners) – 15 steps one direction, turn around and walk lunge 15 steps to the start position.
3. Stationary bicycle, jump rope or cardio of your choice – 2 minutes at a high intensity but not so fast that you burn out too quickly.


Cheers,

Eve :-)


Friday, July 09, 2010

Tone Your Arms in 10 Minutes

tone your arms

Workout at a Glance

WHAT YOU NEED
3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.

HOW TO DO IT
Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.

FOR QUICKER RESULTS
Do 3 sets and add 30 minutes of cardio (walking, cycling, swimming) 3 to 5 days a week.

MAIN MOVE: Sit-up pullover

Lie faceup on floor, knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Contract abs and slowly curl up, lifting head, shoulders, and back off floor. Simultaneously bring arms forward in an arc toward knees. Hold for a second, then slowly reverse to start.

MAKE IT HARDER
Add a chest press. With upper body lifted and arms in front of you, bend elbows and lower dumbbells toward chest, then straighten arms before returning to start.

MAKE IT EASIER
Keep head on floor as you raise dumbbells in an arc and bring them down to floor so arms rest at sides. Reverse to start.


MAIN MOVE: Ponytail extensions

Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.

MAKE IT HARDER
Use the heavier dumbbell.

MAKE IT EASIER
Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.


MAIN MOVE: Starfish

Get into push-up position on knees, hands directly beneath shoulders with light dumbbell in left hand. Engaging abs to stabilize torso, raise left arm straight out to side, parallel to floor. Hold for a second, then slowly lower to start and repeat. Do all reps, then switch arms.

MAKE IT HARDER
Bring your knees off mat so you're balancing on toes and hands as you do the reps.

MAKE IT EASIER
Ditch the dumbbell.



MAIN MOVE: Handbag curl

Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.

MAKE IT HARDER
Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical.

MAKE IT EASIER
Alternate curling each arm up to shoulder without holding either arm stationary.


Credit: Kate Moran, a master trainer at Equinox fitness center in Chicago.

Cheers,

Eve :-)



Wednesday, July 07, 2010

Flat Belly Shortcuts

Shrink Your Middle

Lose over 8 times more ab fat!

1. Speed Up Your Walk

Pick up your pace and you'll burn an average of 25% more calories--and target belly fat. One recent study from the University of Arkansas found that even when exercisers burned exactly the same number of calories a week, those who did shorter, high-intensity workouts had a 20% drop in visceral (deep abdominal) fat after 3 months, while those who did longer workouts at a moderate pace had no change. Aim for 2 or 3 weekly speed sessions lasting about 30 minutes each. You should be walking at an intensity level in which you can speak only a few words at a time. If you're unable to maintain that effort for the entire workout, practice intervals, alternating short bursts of fast walking with slower segments.

2. Get on the Ball

To get more ab toning from classic crunches, use a stability ball. Research from San Diego State University shows you'll activate nearly 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (the obliques). Then add some moves that target your deeper belly muscles. "Crunches are just one piece of the puzzle," says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD. "The key to a firm midsection is to strengthen everything under your top muscles."

Planks offer an easy way to target this area: Lie facedown with upper body propped on elbows and forearms. Tuck your toes and raise hips and legs off floor so body is in line from head to heels. Hold for 30 to 60 seconds. Then try a set of side planks: Balance on one elbow, forearm, and side of foot, with hips and legs stacked and opposite arm raised toward ceiling.

Some easy ways to incorporate intervals:
With an MP3 player:
Speed up every other song.
With a sports watch:
Alternate 3-to 5-minute fast-paced bursts with equal-length bouts at a moderate pace. In a hilly area: Walk as quickly as you can to the top, then walk back down to recover. (You can do the same thing on a treadmill at a 5 to 10% incline, lowering to zero to recover.)

3. Pump Some Iron

Vigorous aerobic exercise such as fast walking or jogging is great for blasting belly fat, but a total-body weight-training routine boosts results and firms your midsection even more. A 12-week Skidmore College study found that exercisers who did a high-intensity total-body resistance routine combined with cardio lost more than twice as much body fat--in particular, more than 4 times as much belly fat--compared with cardio-only exercisers. The resistance-training group also ate a high-protein diet, while the other group followed a traditional, moderate-protein eating plan. Researchers speculate that the extra fat loss may be due to the stepped-up calorie burn you get after lifting weights and the extra protein.

Bonus: You'll be less likely to regain lost pounds. "Whenever you lose weight, it typically comes from both fat tissue and muscle," explains Olson. "Resistance training helps maintain or even add muscle mass, which prevents a slowdown in metabolism."

4. Balance on One Leg

If you already strength-train consistently, you're one up on the nearly 80% of adults who don't. Research shows that even basic lower-body moves such as squats and dead lifts are a great way to strengthen core muscles and help flatten your abs. Incorporating a balance challenge, such as standing on one Leg or using a wobble board or inflatable disk (available at sporting goods stores), helps target and tone every little muscle. "When you narrow your base of support--like balancing on one foot--you have less stability, so your body naturally engages all of your core muscles to prevent you from falling," says Olson. Try adding a knee lift to lunges, do single-leg squats, or simply 4. Balance on One Leg as you do upper-body moves such as biceps curls and overhead presses.
Another way to work your abs while toning the rest of your body:
Hold a light weight overhead during moves like lunges and squats. "Your core is the main connection between your upper and lower body," explains Christopher Mohr, RD, PhD, an exercise physiologist and co-owner of Mohr Results in Louisville. "By creating more length from your center to your fingertips, your abs have to work extra hard just to keep you upright." That creates a firmer, stronger midsection.

5. Turn in Earlier

Eating right and exercising regularly help ward off both stress and belly fat, but only if you're getting enough sleep. Skimping on sleep causes levels of the stress hormone cortisol to rise, along with levels of deep abdominal fat. "There's a definite association between lack of sleep, increased stress hormones, and weight gain," says Olson. In a 6-year study, Canadian researchers found that adults who averaged just 5 or 6 hours of shut-eye a night were 35% more likely to gain 10-plus pounds and were nearly 60% heavier around the middle than those who slept 7 to 8 hours.

6. Sip on This

Green tea is good for your skin and helps fight cancer--now researchers say it's even an effective belly buster. A recent study in the Journal of Nutrition found that exercisers who drank the equivalent of about 4 cups of green tea a day for 12 weeks lost over 8 times more ab fat than those who drank an ordinary caffeinated beverage--nearly 8% versus less than 1%. Researchers speculate that catechins (phytonutrients in green tea) may help speed the breakdown of fat.

7. Follow the Ultimate Flat Belly Workout

For faster benefits, here are all of the exercise-related healthy habits and flat belly-boosting tips combined into a weekly routine. If you don't have time to do everything, start with the cardio sessions. Then add total-body strength-training and finally some ab exercises.
MONDAY:
Steady-paced cardio workout (at least 30 minutes)

TUESDAY: Cardio speed/interval workout (at least 30 minutes); total-body strength-training, including at least 2 standing balance exercises (20 to 30 minutes)

WEDNESDAY: Rest day

THURSDAY: Cardio speed/interval workout (at least 30 minutes); ab exercises(about 20 minutes)

FRIDAY: Total-body strength-training, including at least 2 standing balance exercises (20 to 30 minutes)

SATURDAY: Repeat Monday

SUNDAY: Repeat Tuesday



Cheers,
Eve :-)

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