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, September 28, 2010

At-Home Fitness Workout

20-Minute Home Fitness Workout

Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps — it will come. If you’re a beginner, take your time and go at your own pace.

1. 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. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five fitness workout exercises performed for two cycles in just 20 minutes. You’ll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses — all in 20 minutes or less.

Enjoy!!


Eve :-)


Thursday, September 23, 2010

Lose stubborn belly flab and tone up all over with this fast, easy plan

Yoga for Weight Loss - 5 Yoga Positions


yoga

Workout at a glance

What you need: A yoga mat or carpeted space

How to do it: Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted. Start with the Main Move for each exercise. If it's too difficult, do the Make It Easier variation. If it's not challenging enough, try the Make It Harder option. For faster results: Hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.

MAIN MOVE: Crescent [Firms abs, hips, and thighs]

Stand with feet together, toes forward, and arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and bend forward from hips, bringing hands to floor (it's okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.

Make it Harder: From end position, inhale and arch torso, arms, and head backward, gazing at fingertips.

Make it Easier: Lower right knee to touch floor as you step back into a lunge, and rest hands on left thigh.

MAIN MOVE: Willow [Firms sides of abs]

Stand with feet together, arms at sides. Place sole of left foot on inside of right thigh, knee bent to side. Touch palms in front of chest for 2 breaths. On third inhale, extend arms up, fingertips toward ceiling. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat 3 to 5 times, pressing foot into thigh; switch sides.

Make it Easier: Keep left foot on calf or touch toes to floor for balance.

Make it Harder: Close eyes as you balance and bend.




MAIN MOVE: Rocking Boat [Firms abs and back]

Sit with knees bent, feet on floor,hands on thighs. With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.

Make it Easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.

Make it Harder: Once in the wider V position, extend arms overhead.

MAIN MOVE: Hover [Firms shoulders, arms, abs, and back]

Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.

Make it Easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.

Make it Harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.

MAIN MOVE: Chair [Firms butt and thighs]

Stand with feet together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back; gaze forward.

Make it Easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.

Make it Harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.

Namaste!! (I bow to the divine in you) ;-)


Eve :-)



Thursday, September 16, 2010

10 Way To Eat Like A Dietitian

I thought I would share this exciting article on what to eat to stay "Healthy".

-
Food Network star Ellie Krieger shares her secrets.


Most of us want to eat healthy, but with all the information
around, it can be hard to know just how to go about it.


1. Have a good breakfast. As many times as we’ve all heard this, Ellie says it’s a “key habit.” Her recommendations: whole-grain cereals, plus seasonal berries, in skim milk. Look for “whole grain,” not “multi grain” on cereal boxes; whole grains are healthier. “I also love old-fashioned, steel-cut rolled oats,” she says.


2. Eat seasonally. If you know what produce is in season, you can choose the fruits and vegetables that are freshest (and haven’t been trucked in from thousands of miles away.) If you’re craving a fruit or vegetable that isn’t in season, Ellie suggests buying an equally healthy frozen version – without sauce, butter or sugar.


3. Shop at the right time. Ask your supermarket when its produce is delivered, and shop then. Your vegetables will have a longer “shelf life.”

4. Avoid picking. If you’re going to eat, sit down and enjoy it. Don’t pick at food while you’re rushing around the kitchen or dinner table. “You’ll get the calories without the satisfaction,” says Ellie, “and it’s a bad example for your children.”


5. You can have a high-calorie treat, but only if it’s worth it. If you start eating a pastry and find out you don’t like the taste, there’s no law that says you have to finish it. When you do have a treat you like, says Ellie, “eat it, savor it and enjoy it.”


6. Add spices to make plain dishes zippier. “Curry, ginger, garlic, chili powder have tremendous anti-oxidant effects,” Ellie says. In other words, the spices can help fight certain kinds of cancer. She also suggests that you buy your spices in small quantities (since they usually keep their flavor just 6 to 12 months) and that you go to a store where there’s a frequent turnover of spices so they’ll be fresher.

7. Eat fish twice a week. Fatty fish like tuna and salmon help fight inflammation in your body. That can help people with rheumatoid arthritis. These fish also have omega-3 acids, which help battle inflammation and cancer.

8. Stop when you’re full. Don’t feel that you have to gobble up every bit of food in front of you. On a scale of 1 to 10, with 1 “starving” and 10 “Thanksgiving full”, Ellie suggests you end your meal at 5 or 6.

9. Get your kids involved in preparing healthy food with you. “They can make a smoothie [strawberries, skim milk, nonfat or low-fat yogurt, and a bit of wheat germ]. My daughter loves the way the blender sounds,” Ellie says.

10. Eat the rainbow. Focus on boldly colored fruits and vegetables: red, like peppers and apples; yellow, like bananas; violet, like eggplant. All these are a great source of antioxidants.

Happy Healthy Eating! Enjoy!

Cheers,

Eve :-)











Sunday, September 12, 2010

Walk For Weight Loss

Walk Off a Size in 4 Weeks!
What You'll Need: Good-fitting walking shoes, a sports watch with interval timer, and a medium-weight elastic resistance band or tube (Collage Video).

What You'll Do: A combination of walking and strength workouts 6 days a week.

To Maximize Results: Eat about 1,600 calories a day, filling up on whole grains, fruits, vegetables, lean proteins, and healthy monounsaturated fats. Also have 3 cups of green tea (hot or cold) daily--studies show compounds in the tea can help you burn belly fat!

GET STARTED!

4-Week Walking Schedule
Over the next few weeks, you'll be doing a combination of different calorie-burning walks and strength training routines. By varying your workout you can lose weight up to three times faster than traditional walking alone!

Getting Started

*Long Walk: This time includes a 5-minute warm up and a 5-minute cool down, walking at an easy pace. The rest of your long walk should be done at a moderate pace.

INTERVAL WALKS

One of the main walking techniques you'll be doing is called interval walking. Instead of walking at one pace, you'll be alternating fast and moderate/easy bouts of walking (if you graphed your speed, it would look like a series of peaks and valleys). Research shows this method can turn up your calorie burn by as much as 100% during your workout and afterward.

Below are the time increments you should follow during Interval Walks on Day 1,3, and 5 of your schedule.



TONING WALKS

With the use of a resistance band, we've transformed a regular walk into a total-body sculpting workout. On this page are the 6 multi-tasking moves you'll do during the Toning Walks. As noted in your schedule, you'll be doing this routine on Days 2 and 4.

Weeks 1 & 2: After you warm up, continue walking at a moderate pace as you do the first exercise for 45 seconds, or about 20 reps. When you're finished, drape band around neck and speed up to a brisk pace, as if you're in a hurry, for 1 minute. Repeat the 45-second toning/1-minute brisk walking intervals until you've done all the exercises. Finish with 4 minutes of easy walking to cool down, for a 20-minute routine.

Weeks 3 & 4: Increase the workout to about 25 minutes by doing each toning move as you walk for 1 minute, or about 30 reps.

Make it harder: Move hands closer together so you're using less band.
Make it easier: Separate hands farther apart so the band is more slack.

1. PULL-DOWN
(firms upper and midback)

Hold center of band overhead, hands shoulder-width apart, palms forward, elbows bent slightly. Keeping left hand stationary, pull right arm down and out to side to shoulder height, without bending elbow. Hold, then slowly return to start position. (Work left arm on next toning interval, after doing a 1-minute brisk walk between moves.)

2. FRONT PRESS
(firms chest)

Loop band around back under arms. Grasp each side with hands near chest, palms forward, elbows pointing out. Extend arms straight in front at chest level. Hold, then slowly return so start position.

3. ROW
(firms midback)

Hold center of band with both hands, arms extended in front at chest level. Keeping left arm stationary, bend right elbow and pull hand back toward hip, elbow pointing behind you. Hold, then slowly return to start position. (Work left arm on next toning interval, after a 1-minute brisk walk.)

4. OVERHEAD PRESS
(firms shoulders)

Loop band around upper back and under arms. Grasp an end in each hand, with elbows bent and pointing diagonally down, hands near shoulders, palms forward. Press hands straight up overhead. Hold, then slowly return to start position.

5. ARM PULL
(firms triceps)

Drape band around neck. Grasp each side of band with arms bent, hands by shoulders. Keeping upper arms stationary, press hands down and straighten arms

. Hold, then slowly return to start position.

6. FRONT PULL
(firms upper back)


Hold band out in front, arms extended at chest height, hands about shoulder-width apart (as shown at right). Keeping arms straight, pull hands apart, squeezing shoulder blades and bringing hands almost directly out to sides. Hold, then slowly return to start position.

LOWER-BODY STRENGTH MOVES

These two moves make up the Lower-Body Strength routine. Beyond the toned legs and butt you'll get, they'll help you walk about 15% faster--that's equivalent to increasing your pace from 3.5 MPH to 4 MPH and burning about 80 extra calories an hour. You'll do these exercises on Days 1 and 5, following your Interval Walk.

Weeks 1 & 2: Do 12 to 15 reps of each exercise, repeating on both sides.

Weeks 3 & 4: Do 2 sets of 12 to 15 reps of each exercise, repeating on both sides.

1. CROSS LEG SWING
(targets inner thighs)

Tie band around a sturdy furniture leg or railing at floor level and loop it around left ankle (anchor point on left), with left leg extended out to side. Band should be taut. Flex left foot, contract inner thigh, and swing left leg across body. Hold, then slowly return to start without touching foot to floor between reps.

2. MOVING SQUAT
(targets quads, and outer thighs)

Stand with feet together. Step right foot out to side 2 to 3 feet, bend hips and knees, and sit back as if lowering into a chair. Keep knees behind toes. Stand up, bringing left foot toward right so feet are together. Step to left on next rep. Alternate sides until you've completed all reps.

CORE STRENGTH MOVES

These two moves make up the Core Strength routine. Strengthening your abs and back will protect you from injury

, power your stride so you can go faster--and, of course, flatten your belly! You'll be doing these exercises on Days 3 and 6, following your scheduled walk.

Weeks 1 & 2: Do 15 to 20 reps, on each side when appropriate.

Weeks 3 & 4: Do 2 sets of 15 to 20 reps, on each side when appropriate.

SIDE PLANK
(targets back and abs)


Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow, palm flat, left hand on hip. Contract abs and raise right hip and thigh off floor. Slowly lower right hip toward floor without touching in between reps.

ROLL-DOWN
(targets abs)

Sit on floor with knees bent, feet flat, arms extended in front of you. Pull abs in, round back, and inhale as you roll about halfway down toward floor. Exhale and slowly roll up, sitting tall.

Enjoy your transformation!!!

Cheers,

Eve :-)


Friday, September 03, 2010

Fantastic 4 Cardio Routines

4 Fat-Burning Cardio Routines

If you spend your day at a desk, take 10 minutes out of every two hours to get up, get moving and get closer to a body you can be proud of. You will return to your desk refreshed, with more mental clarity and a renewed sense to continue working knowing you are closer to reaching your fitness goals. Giving your metabolism a boost several times through the day, adds up to more fat burning.

The following four 10 minute workouts can easily fit into your day, help burn off your meals and, most importantly, you’ll have fun getting fit.

Climb Your Way to Fitness — Start out with two trips up and down a flight of stairs. For your next two trips, pick up the pace going up the stairs, and walk down at a moderate pace. For trips five and six, take giant steps by placing your foot on every other step. Walk down at a moderate pace.

The seventh and eighth trip you should vigorously pump your arms (think Rocky) as you climb, then walk down slowly. If necessary, hold on to the railing when descending the steps. Finally for the last two minutes, perform quick steps up and down on the bottom step (like a football drill).

Million Dollar Boxing Body — Stand up in your office or anywhere you have a few feet of space around you. For the first minute, step side to side with your hands up as if to protect your face. For the second minute, make the side step a little deeper so that you are squatting at the mid point. For minutes three through five, plant your feet and work on repeating 16 of each of the following punches with each arm; cross punch, jab and upper cut.

For minutes six and seven alternate 16 kicks to the front with 16 kicks to the side and 16 kicks to the back. Arms are protecting your face. For minutes eight and nine, shift your weight from side to side and shadow box using any combination of punches that feel good to you. For the tenth minute stagger your legs and shift your weight front and back (alternating feet every couple of seconds) as you throw jabs.

Jump for Fitness — You can use a rope or pretend. Start out with the standard jump with feet together for one minute. For minute two, jump side to side. Minute three, jump front and back. At minute four, jump on the corners of an imaginary square.

At minute five, alternate hopping on the right foot then left. Minute six, jump so that the rope is going to go under your feet twice in one jump (or pretend). Minute seven, hop on the right foot for 10 jumps then the left and continue to alternate. Minute eight, go for speed, jumping as quickly as you are comfortable. Minute nine, spin the rope backward, and finally for the 10th minute, perform jumping jacks with your feet as you spin the rope.

Speed Play — Begin by walking and after a minute or two, accelerate until you have reached your peak speed, then slow down until you feel recovered. When you are ready, repeat another bout of accelerating. Continue to play with your speed for a total of 10 minutes, getting in three to five exercise bursts. This activity helps you to get intune with your body and pay attention to how you (and your heart rate) are feeling.

It may take time to work up to performing some of these exercises for the whole 10 minutes. If you can make it for up to four minutes, or even one minute, be pleased you made the effort and try for a little longer next time until you build up to 10 minutes several times a day. You can choose to do all four routines once a day for variety. Or choose routine to be repeated several times a day then switch the routines daily or weekly.

Exercise is one of the very best things you can do for heart health, anti-aging, detoxifying, boosting metabolism and fat burning. Make a conscious effort to plan for several short bursts of exercise throughout the day. Short exercise bursts help to improve heart rate variability which is the greatest predictor of health. Take 10… You are worth it!


Cheers,

Eve :-)



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