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, August 26, 2010

Fabulous Glutes in 6 Weeks

Butt 101: Super 6-Week Better Butt Plan!!!




Let’s begin with a reality check. You can’t get a good-looking butt if you have excessive body fat. I’m not suggesting that you have to attain a perfect body to get a good-looking butt; after all, we need to respect different shapes, forms and genetic structures. However, don’t expect to have great glutes with excessive body fat.

You need to consume fewer calories than you burn, but that doesn’t mean starving yourself and eating as little as possible. Diet Assessment Calorie Calculator.

The pace of progress calls for in this plan exercise isn’t easy, but it’s also not complicated. And the simple nutrition tips are sure to make a difference if you follow them each and every week for the entire six weeks.

WEEK 1

1. Walking Lunges — (Watch the video below!) Stand with your feet hips-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.

2. Power Walking — Power Walk for 30 minutes. Generally, a good speed is between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Begin slowly and build to your max speed. Walk for 30 minutes four days per week.

3. Eat breakfast every morning. Eating a healthy breakfast will help to regulate blood sugar and help to prevent binge eating.

WEEK 2

1. Walking Lunges — Use the same parameters as week 1. Perform two sets on two alternate days per week.

2. Extension Step-Ups — Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg — two alternate days of the week.

3. Power Walking — Increase the time to 37 minutes and keep the days the same (four days per week).

4. Assess Your Pantry/Refrigerator — Eliminate foods that you tend to binge on and that have empty calories .

WEEK 3

1. Walking Lunges — Perform three sets on two alternate days per week.

2. Extension Step-Ups — Increase to two sets but keep to two alternate days per week.

3. Power Walking — Add a fifth walking day and keep the time the same (37 minutes).

4. Water — Consume 64 or more ounces per day. Here is the best thing to do. Stick with that fantastic weight loss miracle drink of the stars — water. No secret there — and no calories either. Drinking a glass of water before meals will help prevent overeating and drinking it with your meal will save you calories and money. It’s a win, win.

WEEK 4

1. Squats — (Eliminate the Walking Lunge exercise). Place a broom stick or barbell across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulders-width apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat.

Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.

2. Extensions Step-Ups — Remain with three sets but add a third day (alternate days of the week).

3. Power Walking — Increase the time to 40 minutes and keep the days the same (five days).

4. Junk Food — Eliminate one junk food item from your diet this week.

WEEK 5

1. Squats — Increase the sets to three and increase the reps to 20 (two alternate days per week).

2. Extensions Step-Ups — Perform three sets but increase the reps to 20 (three alternate days per week).

3. Bent Knee Push-ups — Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Lower your upper body by bending your elbows outward, stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps or as many as you can do on two alternate days per week.

4. Power Walking — Increase the time to 45 minutes and keep the days the same (five days).

5. Carbohydrates — Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.

WEEK 6

1. Squats — Continue with three sets but increase the reps to 22 (two alternate days per week).

2. Extension Step-Ups — Perform three sets but increase the reps to 22 (three alternate days per week).

3. Bent Knee Push-ups — Perform two sets as many as possible. Increase to three alternate days per week.

4. Power Walking — Add a sixth day and perform 45 minutes each day.

5. Brown Bag — If you work outside of the home, bring a bagged, healthy lunch at least three times this week.

After six weeks you can tailor the program to your liking. The job is to help jump-start you in the right direction.

As always, check with your doctor before beginning any exercise program.

Cheers,

Eve :-)






Wednesday, August 25, 2010

6 Moves to Blast Cellulite

A Little Something from Prevention
Lady's here's a great way to get rid of cellulite!

Part 1: Tone, Smooth, and Firm
These six moves tone your hips, butt, and thighs--the most common sites for cellulite. For each move we offer an easier option, in case the main move is too difficult. If it's too easy, increase the intensity of the standing exercises by holding dumbbells. To avoid injury, warm up with 5 minutes of marching in place or do these moves directly after your cardio workout when muscles are already warmed.



1. Squat Kickback Stand with feet together, toes pointing forward, and arms bent at sides. Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for 3 counts. As you rise, press right leg back and squeeze glutes (B). Hold for 1 count, then lower. Switch legs after each set.

Make it easier: Don't squat as deeply, and keep toes on floor when pressing back.



2. Curtsy and Kick Stand with feet together, hands on hips. Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for 3 counts. As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set.

Make it easier: Skip the kick and bring feet together between each curtsy.



3. Plié Sweep Stand with feet wide apart, toes pointing out, and hands on hips. Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor (A). Hold for 3 counts. As you stand up, sweep left leg across body, as if you're kicking a soccer ball (B). Switch legs after each set.

Make it easier: Eliminate the leg sweep.



4. Glute Squeeze Lie on floor with knees bent, feet beneath knees and hip-width apart. Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge. Lower hips halfway to floor for 2 counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That's 1 rep.)

Make it easier: Lower hips to floor between reps.



5. Bun Burner Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it's in line with back, toes pointed and hips square to floor. Pull knee into chest (A), contracting abs, and extend leg back out 12 times. Next, extend right leg (B) and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling (C) and pulse 12 times. That's 1 set. Repeat with left leg. (No need to add additional pulses when you progress to 3 sets.)

Make it easier: Place forearms on floor.



6. Pass Through Lunges Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for 1 count. In one swift movement, press off right foot and bring it behind you. (Left foot doesn't move.) Lower into another lunge so left thigh is parallel to floor, holding for 1 count. Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.

Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.





Tone, Smooth, and Firm 3 days a week Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.)
Weeks 1 & 2 Do 1 set of 12 repetitions of each exercise.
Weeks 3 & 4 Repeat the circuit twice so you're doing 2 sets of each exercise.
Weeks 5-8
Repeat the circuit 3 times, so you're doing 3 sets of each exercise. On the third set, instead of holding each move, pulse for 3 counts by lifting and lowering a few inches before returning to the start position.

The Expert
Chris Freytag

Get this workout to go! Download it to you iPod, iPhone, or media player.

Love Prevention.com! :-)

Eve






Friday, August 20, 2010

Shrink Your Middle

8 Flat Belly Shortcuts


Breakthrough research: 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.

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.)


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.


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


8. Eat Proven Flat Belly Foods

Counting calories, watching portions, and minimizing junk food are all flat belly essentials, but some foods can make it even easier to achieve your goal. Get our bonus guide to three fat-blasting superstars—including serving size, calorie counts, and meal tips—that will make a measurable difference in your waistline.

Eat to beat belly fat!

Cheers,

Eve :-)

Tuesday, August 10, 2010

Fast Track to a Flat Belly

10-Minute Ab Workout!

Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine:
Sample Workout Schedule
Day Activity
Monday Abs and Cardio
Tuesday Cardio
Wednesday Rest
Thursday Abs and Cardio
Friday Rest
Saturday Abs and Cardio
Sunday Cardio

Slim Belly Workout

Do 3 sets of each of the 4 moves, performing as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you're working or you can no longer maintain proper form. Rest 15 seconds between sets. You'll likely be able to do more reps during earlier sets and exercises -- and that's okay. After you can do 50 reps or hold a plank for 2 minutes for most sets, try the "Make it Harder" variations, change the order of the exercises, or do the moves after another type of work-out.

1. Hipless Crunch
This variation better targets abs by preventing hips and upper body from helping you lift.


Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed. Cross arms over chest with hands on shoulders. Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower.


Make It Easier: Rest calves on a chair and extend arms down at sides.

Make It Harder: Extend legs straight up.


Tips:

  • Don't pull chin toward chest.
  • Focus on abs doing the work; imagine sliding rib cage toward hips.

Stop When...

  • You start pulling or jerking up with head, neck, or shoulders.
  • You can't keep neck or shoulders relaxed.
2. No-Hands Reverse Crunch
Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles.

Lie faceup with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower.


Make It Easier: Do the move with arms down at sides.

Make It Harder: Straighten legs.


Tips:

  • Feel the contraction in abs, not in back or legs.
  • Tilt pelvis.
  • Think of lifting up instead of pulling knees toward chest.

Stop When...

  • You can't lift hips off the floor without jerking.
  • Neck and shoulders are tense.

3. V Crunch
This exercise gets your upper and lower body moving simultaneously to recruit the maximum number of muscle fibers in your midsection.


Balance on tailbone with legs bent, feet off floor, and arms bent at sides. Make sure back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position.


Make It Easier: Grasp sides of thighs with hands.

Make It Harder: Hold a 3- to 5-pound dumbbell in each hand.


Tips:

  • Eyes gaze straight forward; keep chin parallel to floor.
  • Don't let back curve or shoulders rise toward ears.

Stop When...

  • You can't keep arms or legs up.
  • You can't keep chest lifted.
  • Back or neck starts to hurt.

4. Side Plank
Static balancing moves like this one are challenging because your deepest abs work really hard to hold your core in midair. Do them after crunches to ensure complete fatigue -- and firm abs from every angle.

Lie on right side, elbow beneath shoulder, feet stacked, left hand on hip. Contract abs to lift hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides.


Make It Easier: Bend legs and balance on bottom knee and side of lower leg.

Make It Harder: Straighten top arm toward sky.


Tips:

  • Keep head, neck, torso, hips, and legs all in one straight line.
  • Don't sink into shoulder -- press elbow into floor and lift torso.

Stop When...

  • Hip is sagging toward floor.
  • Neck, shoulder, or back hurts.
  • You can't keep body in line.

Program at a Glance

3 Days a Week: Do the SlimBelly Workout moves on 3 nonconsecutive days to tone your midsection.

5 Days a Week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Every Day: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating keep a food journal.

Program at a Glance

3 Days a Week: Do the SlimBelly Workout moves on 3 nonconsecutive days to tone your midsection.

5 Days a Week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Every Day: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, keep a food journal.

Credits: Tony Caterisano, PhD


Cheers,

Eve :-)

Sunday, August 08, 2010

There Is Such a Thing as Good Fat!

Quick & Light

There Is Such a Thing as Good Fat!

There's a reason avocados are sometimes known as butter pears — their smooth, luscious flesh and nutty flavor are as unique as their rough-textured skin and oval shape. There's a fair amount of fat in avocados, so you want to use them sparingly; however, the fat is a good kind — monounsaturated — that helps lower cholesterol. I like to add avocado to this quesadilla recipe because it's just plain delicious.

Avocado Quesadillas

Ingredients

1 ripe avocado, pitted, peeled, and finely chopped
1 medium tomato, chopped
1/4 cup chopped green onions
1 tablespoon chopped fresh cilantro
1 teaspoon finely chopped jalapeño pepper (wear plastic gloves when handling)
1/2 teaspoon salt
4 reduced-fat whole-wheat tortillas (8-inch diameter)
1 cup shredded reduced-fat Monterey Jack cheese

Preparation

In a small bowl, mix the avocado, tomato, green onions, cilantro, jalapeño, and salt.

Fill 1 tortilla at a time. Sprinkle 1/4 cup of the cheese over half of each tortilla; top with 1/2 cup of the avocado mixture. Fold the tortillas over to form half circles.

Heat a nonstick griddle or 2 large nonstick skillets over medium-high heat until a drop of water sizzles and bounces when dropped on the surface. Away from the heat, spray the surface with cooking spray just before using.

Place the tortillas in the pans and press down slightly. Cook for 2 minutes; carefully flip with a nonstick spatula. Continue cooking for 2 minutes more. To serve, cut each tortilla in half.

Makes 4 quesadillas

Per quesadilla: 270 calories, 29 g carbohydrates, 12 g protein, 13 g total fat, 15 mg cholesterol, 5 g dietary fiber, 783 mg sodium

I thought I'd share some of Denise Austin's advice on cholesterol and her very tasty quesadilla recipe.

Cheers,

Eve :-)



Tuesday, August 03, 2010

10 Fast, Fat-Burning Workouts

Most busy people don’t have time to spend hours in the gym every day, but almost everyone can find a few minutes per day to get stronger, healthier and leaner.

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, excuses for not exercising are gone. Pick a new workout each time you exercise and start over when you finish all 10.

Cheers,

Eve :-)


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