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, November 16, 2010

6 Ways to Boost Your Metabolism

Boost Your Metabolism


1. Get a professional assessment concerning the amount of calories you should be consuming. You must be in a slight caloric deficit to lose body fat. You also have to consume enough food to provide energy for your workouts, but again the calories must be just low enough (not too low) to produce fat loss. Unused calories are turned to fat, regardless if they’re from protein, carbohydrate or fat.

2. The assessment should also take into account your height, workout and favorite foods you’d like built into the plan. I recommend that your favorite foods be built into the plan so you stick with it as a lifestyle — but they must be nutritious foods.

3. Your metabolism requires 5-6 smaller meals and snacks through the day to help you to lose body fat.

4. Increase your water intake. Remember what I said about thinking of the body from the inside out. Muscles and other tissues are made of approximately 80-percent water. If you limit your water intake, the body will retain water and make you feel bloated. We all know how absolutely awful it feels to be bloated. It doesn’t take much for this to happen — the body only needs to be dehydrated by approximately 2 percent for this to take place. Drink 0.55 ounces per pound of your body weight per day. Staying hydrated will release some excess water trapped in the body and most likely reduce your weight by a few pounds.

5. Perform cardio interval training – Along with your weight-training workouts, I recommend interval training. Interval training is simply performing short bursts of high-intensity exercise combined with more moderate intensity within the same workout. Studies have shown people who perform interval training twice a week (in addition to two other days of lower-intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45-second burst into your regular cardio session every 3 minutes. Your body will be working harder and will be forced to burn more calories. Try to get two additional days during the week of lower-intensity cardio as well.

6. Breakfast is a must. If time constraint at this time of day is an issue then I recommend a protein shake with some fruit. This will be quick to prepare and easy to consume.

I’ve given you a lot to think about, and although the above may seem cumbersome. Get access to a registered dietician who can make a calorie recommendation based on your height and activity level. They can also help guide you to the meal plan that fits best into your lifestyle. You can ask me any questions. I enjoy helping bloggers every day!

Cheers,

Eve :-)

Wednesday, November 10, 2010

Get A Littler Middle, Fast!

The Belly and Thighs Workout

I thought I'd share one of my most favorite fitness models workout. Denise Austin! :-)

Lower-Tummy Firmer

Firms and flattens your lower belly

Tones your inner thighs

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.
Tummy Flattener

  • 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

  • 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.
    Plank

  • Strengthens your core muscles
  • Improves balance and coordination
  • Tones your upper body
  • In this exercise the ball will shift under your body weight, causing your abdominal and leg muscles to firm as they steady you. You will feel the deepest layer of your abdomen working. This is what will help keep your abs flat.

    A. Kneel with the ball about 1 foot in front of you. Place your forearms on top of the ball with your palms together and fingers interlaced. Pull your navel up and in. Contract and "zip up" your abs.

    B. Exhale as you lift your knees and extend your legs, balancing on the balls of your feet and your forearms. The closer together your legs, the harder it will be to balance. Hold for up to 1 minute as you breathe normally.
    Reciprocal Reach

  • Strengthens your lower back
  • Improves coordination
  • Doing reciprocal reaches on the ball helps keep your pelvis properly aligned, preventing the lower back from arching. It also will challenge your balance as you lift and reach with your opposite arm and leg.

    A. Lie with your tummy on the ball. Extend your legs and rest the balls of your feet against the floor. Extend both arms and place both palms against the floor, under your chest.

    B. Exhale as you lift and extend your right arm and left leg. Inhale as you lower them. Exhale as you lift and extend your left arm and right leg. Inhale as you lower them. Continue to alternate sides for 12 repetitions on each side.
    Back Stretch

  • Opens your chest
  • Relaxes your abdomen
  • Elongates your spine
  • I like to do this stretch periodically during my abdominal routines to give my tummy a little break.

    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 until your lower and mid back press into the ball, as shown. Exhale as you raise your arms overhead.

    B. Continue to exhale as you lean back over the ball, allowing the ball to support the arch in your spine. Reach your fingertips toward the floor and fully extend your legs, as shown. Then inhale as you return to the starting position, lying back on the ball with your arms down. Stretch back over the ball two more times.
    Thigh Blaster

  • Tones your buttocks
  • Firms the backs of your thighs
  • Similar to a squat that you might do at the gym, the thigh blaster allows you to roll up and down on the ball, protecting your knees. The band adds extra resistance, making the exercise more effective.

    A. Sit on the ball with your knees bent and feet on the floor. Walk your feet forward as you slide down the ball, until your lower back rests against the ball, as shown. Your feet should be far enough away from the ball for your thighs to be parallel with the floor. Secure the band under your feet and grasp an end of the band in each hand with your hands by your hips.

    B. Exhale as you straighten your legs. Inhale as you return to the starting position. Repeat 12 times.
    Outer-Thigh Toner

  • Shrinks saddlebags
  • Strengthens your arms
  • When you lean your upper body against the ball to do this traditional leg lift, you get two workouts in one. Your upper body will strengthen as it supports and balances your body weight against the ball. The sides of your waist get a workout, too.

    A. Kneel with the ball to your left side. Lean your left side into the ball and rest your left forearm on top of the ball for balance. Extend your right leg. Pull your navel in and contract your abs.

    B. Exhale as you lift your right leg as high as you can. Inhale as you lower it. Repeat 12 times and then switch sides.
    Butt and Thigh Firmer

  • Tones and lifts your buttocks
  • Firms the backs of your thighs
  • Strengthens your arms
  • As with the outer-thigh toner, you'll get two workouts in one as you lean your upper body into the ball.

    A. Kneel with the ball in front of you. Lean forward and place your forearms on the ball. Extend your right leg behind your torso, as shown. Pull your navel in and engage your abs.

    B. Exhale as you lift your extended leg as high as you can without arching your back. Inhale as you lower it. Repeat up to 12 times and then switch legs.
    Quad Sets

  • Tones the fronts of your thighs
  • This exercise is deceptively more challenging than it appears.

    A. Sit on the ball with your knees bent and feet on the floor. Place your palms against the ball for balance. "Zip up" your abs.

    B. Shift your weight onto your right foot. Exhale as you lift your left knee as high as you can without losing your balance. Keep your lower back straight as you do so. Don't allow it to arch outward. Hold for 30 seconds, breathing normally, and then release and repeat with the other leg. If you lose your balance before 30 seconds, just put your foot down, reestablish your balance, and try again.
    Inner-Thigh Shaper

  • Firms your inner thighs
  • I love this exercise. It's one of the best ways to firm up your inner thighs. You'll simultaneously firm your standing leg as well as the one pressing into the band. Did you know that your inner thigh has one of the most underused muscles of the body? But this exercise targets right there.

    A. Stand with the band secured under your left foot. Grasp an end of the band in each hand and gather up the excess until the band is taut. Lift your right leg slightly, bringing the inner edge of your right foot against the band.

    B. Cross the band in front of you. Exhale as you press your right foot into the band and bring it to the left. Inhale as you return to the starting position. Repeat up to 12 times and then switch legs.
    Leg Circles with Band

  • Firms your inner and outer thighs
  • Strengthens your abdomen
  • This exercise originates from the Pilates method. Adding the band really helps to target your legs and make smooth circles. It also encourages proper body alignment.

    A. Lie on your back with your left leg extended on the mat and your right leg lifted toward the ceiling, with the exercise band wrapped around the arch of your right foot. Hold both ends of the band in your right hand at chest level with your elbow bent. Extend your left arm out to the side for balance. Engage your abs.

    B. Slowly circle your right foot counterclockwise, dipping down to the floor as you move your foot around in a circle. Make four large circles--exhaling as you lower your leg and inhaling as you raise your leg--and then switch direction, circling clockwise. Then switch legs and repeat.

    The Exercises

    Lower-Tummy Firmer
    Tummy Flattener
    Waistline Trimmer
    Plank
    Reciprocal Reach
    Back Stretch
    Thigh Blaster
    Outer-Thigh Toner
    Butt and Thigh Firmer
    Quad Sets
    Inner-Thigh Shaper
    Leg Circles with Band

    Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

    Cheers,

    Eve :-)






    Tuesday, November 02, 2010

    Shrink Your Middle

    8 Flat Belly Shortcuts


    1. Speed Up Your Walk

    Pick up your pace and you'll burn an average of 25% more calories--and target belly fat.

    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.

    Planks offer an easy way to target this area: Lie face down 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

    A total-body weight-training routine boosts blasting belly fat results and firms your midsection even more.

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

    4. Balance on One Leg

    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.

    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. 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.

    3 Proven Flat Belly Foods

    Cheers,

    Eve :-)

  • Mountain Rose Herbs
  • Burn Fat Feed the Muscle
  • OKUMA Nutritionals
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