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.

Wednesday, December 29, 2010

Kettlebell Workout


Kettlebell: Anatomy of a Super Slimmer

Unlike a dumbbell, in which the weight is equally balanced when you hold it, a kettlebell is asymmetrical. With most grips, your hand is set away from the heaviest part of the kettle bell, so you work harder and activate more muscles.

Handle: Most common spot to hold, so you can swing the bell and pass it from hand to hand.

Horns: Alternate grip, especially if you're holding the bell upside down.

Base: The heaviest part of the bell. Gripping it here provides more stability.


PROGRAM AT A GLANCE

WHAT YOU'LL NEED: A kettlebell, or you can substitute a dumbbell. I've used an 8.8-pound (4 kg) kettlebell ($29.95 at spri.com) and felt that it added to the fun and novelty of the routine. You'll also need a watch or timer, as well as space to swing your arms freely on all sides, including overhead (about 4 square feet).

3 DAYS A WEEK: Do the Kettlebell Workout (right) on nonconsecutive days. Do the Main Moves twice through for 16 minutes total. Then stretch for 2 minutes. .

3 OR 4 DAYS A WEEK: Do 20 minutes of cardio, such as brisk walking, lap swimming, jogging, dancing, or bike riding. You should exercise at an intensity at which you're breathing hard but can still speak in short sentences. Do cardio on the same day as kettlebells for longer workouts or on alternate days for shorter workouts.

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. If smaller than 5' aim for 1,200 - 1,400 calories per day.

Kettlebell: Ground Rules

Follow these technique and form tips for safer toning:

STAND TALL: Keep shoulders back and down, chest lifted.

CONTRACT YOUR CORE: Before beginning each move, tighten your ab muscles as if someone threw very cold water on your belly. Maintain this contraction throughout the exercise, but don't hold your breath.

STAY IN CONTROL: Move rhythmically, but don't fling the weight.

WARM-UP

Stand with feet hip-width apart for all three exercises. You can do these with a lighter kettlebell (or dumbbell) or no weight at all if you want to ease into the workout more slowly. The warm-up will take you about 2 minutes.

Halo
Targets abs and back
Hold kettlebell upside down by horns with both hands, arms overhead (A). Keeping shoulders down, chest forward, and abs tight, rotate torso from waist in a circle to the left (B). Kettlebell should make small, controlled "halos" overhead. Repeat for 20 seconds (about 6 circles), then switch directions.

Half Squat
Targets hips, butt, and thighs
Hold kettlebell by horns with both hands in front of chest (A). Shift weight onto heels, bend knees and hips, and sit back, as if lowering halfway into a chair (B). Press into heels and stand back up. Repeat for 40 seconds (about 40 squats)

Round the World
Targets shoulders and arms
Hold handle in left hand, arms at sides. Swing weight around back and pass kettlebell to right hand behind you (A). Continue circling around front, passing it back to left hand (B). Repeat counter-clockwise for 20 seconds (about 12 circles). Switch directions for another 20 seconds.

1. Squat and Swing
Targets hips, butt, and thighs
Stand with feet more than hip-width apart and hold handle with both hands, arms down, palms in. Sit back into a squat (A). Then press into heels, straighten legs, and thrust hips explosively upward to swing kettlebell up to shoulder height (B). Keep wrists in line with forearms. (Arms and shoulders should move as levers, rising and falling with momentum, as hips do the work.) As weight swings back between legs, squat. Repeat for 1 minute (about 45 swings). Next do single-arm swings, passing kettlebell from hand to hand at the top of each swing, for 1 minute (about 44 swings).

MAKE IT EASIER: Use a lighter kettlebell (or dumbbell) or no weight at all.

2. Pivot and Point
Targets shoulders and back
Stand with feet hip-width apart, palms together (prayer position) with handle hooked over thumbs, arms extended overhead (A). Turn on heels so entire body faces right side. (Keep head up, shoulders back, abs tight, and back straight.) At the same time, lower arms to shoulder height (base will rest on wrists) (B). Turn back to center, raising arms overhead. Repeat to left side. Alternate sides for 1 minute (about 20 reps).

MAKE IT EASIER: Skip the overhead portion. Hold weight in front of chest and extend arms to point to side as you pivot.

3. Lunge and Loop
Targets arms, abs, butt, and legs
Hold handle in right hand, arms at sides, palms in. Stand with right foot 2 to3 feet in front of left, toes pointing forward, back heel off floor. Bend knees, lowering toward floor, as you pass kettlebell under front leg to left hand (A). Then pass it over leg to right hand as you straighten legs (B). Continue for 30 seconds (about 18 loops), then reverse arm direction for 30 seconds. Switch legs and repeat.

MAKE IT EASIER: Just pass weight back and forth underneath leg each time you lunge instead of looping over the top.

4. Windmill
Targets shoulders, back, and abs
Hold handle in left hand and stand with legs wide, left foot pointing to side, right one forward. Extend right arm

overhead, left arm at side (A). Bend at waist to left and lower kettlebell toward left shin (B). Imagine you are standing between two panes of glass to keep body in line; don't roll forward or back. Slowly stand up, using core muscles to lift. Repeat for 1 minute (about 20 reps), then switch sides.

MAKE IT EASIER: Use a lighter kettlebell (or dumbbell) or no weight at all.

5. Squat Catch, and Press
Stand with feet more than hip-width apart and hold handle with both hands, arms extended toward floor. Sit back into a squat (A), then press into heels and stand up. Use the momentum created by the hip thrust to help pull weight up (elbows will bend out to sides as you lift bell). As weight reaches chest height, slide hands down to grab base (a slight tossing motion) (B). Press weight overhead (C), then lower it to starting position

, sliding hands back to handle. Repeat for 1 minute (about 20 reps).

MAKE IT EASIER: Don't press kettlebell overhead.

COOL-DOWN

To bring your heart rate down and loosen up after your workout

, spend 2 minutes stretching.

Shoulder Stretch
Stand with feet hip-width apart. Reach right arm across chest and grasp right forearm with left hand. Gently pull right arm to feel a stretch in right shoulder and across upper back Hold for 20 seconds, then switch sides.

Hip Stretch
Targets abs and back
Begin on hands and knees. Slide left leg back, straightening knee, top of left foot is on floor. At the same time, bring hands back toward right knee and slide right shin to left, pressing right hip and left thigh toward floor to feel a stretch in these areas. Hold for 20 seconds, then switch sides.

Hamstring Stretch
Lie on back with knees bent, feet flat on floor. Extend right leg toward the ceiling, foot flexed. Grasp thigh with both hands and gentle pull leg toward chest to feel a stretch in back of thigh. Hold for 20 seconds, then switch sides.

Enjoy!

Cheers,

Eve :-)


Thursday, December 09, 2010

Home Fitness Workout

20 Minutes To A Fit Body

Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them one more time. 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.

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.

So there you have it!

Cheers,

Eve :-)


Tuesday, December 07, 2010

Your Best Belly-Flattening Moves

4 Easy and Effective Ab Moves

These 4 moves are from Chris Freytag one of my favorite certified personal trainer and author of The 2-Week Total Body Turnaround. Enjoy!

Best Belly Moves: Rowing Twist
Best Belly Moves: Leaning Plank
Best Belly Moves: Scoops
Best Belly Moves: Sweeping Kick

Cheers,

Eve :-)

Thursday, December 02, 2010

Eat For Better Health

7 Foods That Cure


Food is the fuel that runs the body — and the better the quality, the better the performance. Foods not only can turbo charge your engine, but they can be great tools for upkeep as well, giving you the tools to ward off the regular wear and tear associated with as many miles as you’ve put on your body.

The vast majority of foods with healing qualities work best in preventive roles and are most effective when consumed as whole foods. If you’re not already eating these superfoods, it’s time to get in the fast lane.

Bean dieting?
Beans are a great source of protein and fiber and are extremely filling, keeping you full longer and helping to decrease obesity. Additionally, The Journal of the American Medical Association published a study in Nov. 2005 reporting a healthy diet rich in lean protein — about half from plant sources such as beans — was found to lower blood pressure and “bad” LDL cholesterol as well as cut the risk of heart disease by 21 percent. This magical fruit is full of antioxidants and, in some studies, has been shown to reduce the risk of colon cancer. As a New Mexican I have found this to be an easy way of keeping fiber in my diet. :-)

Thank you berry much…

Strawberries, raspberries and especially blueberries have been touted as great sources for antioxidants. Researchers at the USDA Human Nutrition Research Center on Aging at Tufts University analyzed 40 fruits and vegetables for their disease-fighting antioxidant activity. They found blueberries to have two to three times as many antioxidants as apples, broccoli, spinach and many other fruits and vegetables.
Berries are thought to slow the deterioration of joints as well. According to a Boston University study of arthritis patients, these foods protected joints because of the vitamin C they contain. Vitamin C is also a key component in the creation of collagen, a necessary component of cartilage and bone.

Go nuts for your heart.
Nuts are a great source of protein and omega-3 fatty acids (you know this), but did you know they can help lower “bad” LDL cholesterol levels? Walnuts have especially high levels of omega-3s, which reduce the risk of heart disease and hypertension.

Japanese men and women who ate one-fourth to one-third of a cup of walnuts a day lowered their “bad” LDL cholesterol levels by up to 10 percent. Walnuts, almonds and pistachios are all high in arginine, an amino acid that increases blood flow to the heart.

Grainy reception
Researchers at the University of Minnesota suggest that eating three daily servings of whole grains can reduce the risk of heart disease by 25 percent to 36 percent, stroke by 37 percent and Type 2 diabetes by 21 percent to 27 percent. Whole grains include oats, whole wheat, brown rice, bulgur and bran. Ditch the Wonder Bread — you’re a grown up now. Go for breads labeled “whole” and skip those “enriched” kiddy breads.

Yo-yo-yogurt
Yogurt is the king of foods containing probiotics, the “friendly” bacteria that helps fight illness and disease. Yogurt seems be the most beneficial of the probiotics. Two recent studies suggest that eating yogurt significantly improved a person’s ability to fight off pneumonia. You can eat yogurt every day — just make sure the brand you buy contains “live” or “active” cultures, as the bacteria won’t be very effective if they’re dead before you ingest them.

Fish food
Study upon study indicates that incorporating salmon into your diet reduces blood pressure, lowers cholesterol and helps prevent heart disease. New research from the University of California, San Diego reports that a higher intake of omega-3s preserves bone density, keeping your bones stronger and protecting against fractures. These omega-3s can also be found in other cold-water fish such as sardines, tuna and mackerel.

Cabbage curbs cancer?
The American Association for Cancer Research presented a study at a 2005 meeting that found Polish women who ate cabbage or sauerkraut (fermented cabbage) four or more times per week were 74 percent less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach and colon cancers. The secret ingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate cancerous substances.

Research credit: Shawn McKee

Cheers,

Eve :-)


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