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, April 21, 2011

Sexy Arms

4 Moves to Stop the Jiggle!

I really enjoy switching out my workouts every couple of months, and this workout created by Raphael Calzadilla is not easy, but will produce results.

For four weeks, add the following program to your upper-body weight-training sessions. Place it first in the workout, and then follow with all of your other muscle groups (chest, back and shoulders).

Yes, your arms will be fatigued when performing the other exercises, but this allows you to prioritize the arms. The muscles that are worked at the beginning of a workout usually respond the quickest to changes.

The Workout

A1. Fitball Supine Triceps Extension

Starting Position:
- Hold a dumbbell in each hand.- Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.

- Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.

- Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.

Movement:
- Slowly lower the dumbbells toward the shoulders by bending the elbows stopping just short of the dumbbells touching the shoulders.

- Contracting the triceps muscles, slowly return to the starting position stopping just short of the arms being fully extended with a slight bend in the elbows.

Key Points:
- Inhale while lifting the weights.

- Exhale while returning to the starting position.

- The upper arms should remain stationary throughout the exercise.

A2. Barbell Double Biceps Curl (Stand with your back against a wall for better isolation of the biceps)


Starting Position:
- Stand with your feet shoulder-width apart with a slight bend in the knees.

- Hold the barbell with both hands shoulder-width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.

- Keep your shoulder blades contracted throughout the range of motion.

Movement:
- Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.

- Slowly return to the starting position.

Key Points:
- Exhale as you raise the weight.

- Inhale while returning to the starting position.

Instruction:
Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.

B1. The Triceps Extension

Starting Position:
- Stand with a dumbbell in your right hand and your left hand on your hip.

- Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.

- Do not allow the weight to touch your head or neck area.

Movement:
- Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.

- Contracting the triceps muscles, slowly return to the starting position.

Key Points:
- Exhale while returning to the starting position.

- Inhale while lowering the weight.

- After completing the set on the right side, repeat on the left side.

- This exercise is not to be performed with large dumbbells. The technique is more important than the weight.

- You can also perform this exercise while seated on a bench.

B2. The Biceps Curl


Starting Position:
- Sit on a bench or chair with both feet in front of your body and your back straight.

- Hold a dumbbell in each hand with your arms at each side and palms facing forward.

Movement:
- Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.

- Slowly return to the starting position.

Key Points:
- Exhale while lifting the weights.

- Inhale while returning to the starting position.

- Your upper arms should remain stationary throughout the exercise.

Instruction:
Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.

Please check with your doctor before beginning any exercise program.

Cheers,

Eve :-)



Tuesday, April 19, 2011

Key To A Flat Belly

Target Deep Ab Fat!

Workout at a Glance

What You'll Need
A stability ball, mat, and cloth belt (like the one from your bathrobe)

3 Days A Week
Do the Tummy-Tucking Moves on nonconsecutive days, starting with 2 sets of 10 reps of each move (unless otherwise indicated).

3 Alternate Days
Follow the Belly-Blasting Intervals routine, using your choice of cardio activities.

For Fastest Results
Work up to a total of 3 sets of each Tummy-Tucking Move. Do 30 to 60 minutes of steady-paced cardio on these days, too, to burn even more calories.

Part 1

Tummy-tucking Moves

For a more effective workout, start each session with the Ab Vacuum, which warms your TVA so you'll fully engage it throughout the routine.




Ab Vacuum
The move:
Wrap belt around waist at belly button level, tying loose ends. Kneel with hands on floor below shoulders, knees beneath hips, and back flat. Breathe in deeply and expand belly to press against belt. Exhale, draw belly button toward spine (belt will loosen), and hold for 5 to 10 seconds (continue to breathe as you hold). Repeat 5 to 10 times.



Core Pulse
Main Move

Lie on back with arms at sides, legs extended. Engage abs and lift head, shoulders, upper back, and arms a few inches off floor. Inhale as you pulse arms up and down an inch or two for a count of 5; exhale, arms pulsing, for a count of 5. That's 1 rep.
Make It Easier Do the move with knees bent as much as 90 degrees.
Make It Harder Lower legs toward floor, then pulse. The closer they are to the floor (without arching your back), the more challenging the move will be.


Elevated Plank
Main Move

Place forearms on ball, fingers interlaced, and extend legs straight behind, supported on toes. Exhale, pulling belly button toward spine, then hold for 30 to 60 seconds, back flat and body in a straight line. Rest 30 seconds and repeat. Do 3 times.Make It Easier Do plank with forearms on floor.
Make It Harder From plank on ball, alternate bringing knees toward chest for 10 reps per leg.




Double Reach
Main Move

Lie on back, knees hugged to chest, head and shoulders lifted. Exhale, engage abs, and extend legs forward to about 45 degrees while reaching arms back. Inhale and pull knees and arms back in to start position.
Make It Easier Keep knees bent as you extend legs forward.
Make It Harder Lower legs to just 2 to 3 inches off floor.




Core Lunge
Main Move

Stand with feet staggered, left foot about 3 feet in front of right, and hold stability ball at chest level, arms extended. Inhale, engage abs, and slowly lower, bending both knees to about 90 degrees (keep front knee behind toes). Exhale and, with control, stand up and raise ball overhead, keeping arms straight (at left). Repeat, lowering ball as you lunge.
Make It Easier Do the move without holding ball.
Make It Harder From lunge position with knees bent, rotate to left, right, and back to center to complete 1 rep.



Toe Dip
Main Move

Lie on back with legs over hips, knees bent to 90 degrees. Exhale, engage abs, then slowly lower one foot almost to floor, using abs to keep back from overarching. Return to start and switch legs.
Make It Easier Plant one foot on floor; lift and lower one leg at a time.
Make It Harder Squeeze legs together and lower both feet simultaneously.


Ball Balance
Main Move

Lie on ball, hands and toes on floor. Exhale and pull abs in to stabilize, then raise right arm forward and left leg back. Breathe and hold for 10 seconds, using ab and back muscles to keep ball steady and body in a straight line, then lower. Repeat with opposite arm and leg. Do 5 times on each side.
Make It Easier Lift arm only for 5 reps, then repeat with opposite leg. Switch sides and repeat.
Make It Harder Hold raised position as you write the alphabet in the air with extended arm. Switch sides and repeat.


Part 2

Belly-Blasting Intervals

Women who did just 20 minutes of interval training lost 3 pounds from their bellies during a 15-week study. Here's a fun, equipment-free version you can do in your living room, backyard, or local park. You can also swap your favorite style of cardio (like walking, jogging, swimming, or cycling) into the chart below, alternating 20 seconds at a vigorous intensity with 40-second recovery bouts at a moderate pace. Whatever activity you pick, focus on pulling your belly button to your spine to target your TVA throughout the routine.

Time WHAT TO DO

0:00-3:00

March in place to warm up (level 4-5*).

3:00-3:20

Highs And Lows (level 8-9) Stand with feet hip-width apart, hand at sides. Bend knees and squat down to touch floor, then reach up overhead, rising onto toes, and lower to repeat.

3:20-4:00

March in place (level 5-6).

4:00-4:20

Jumping Jacks (level 8-9) Jump, landing with feet wide, arm overhead; jump again, bringing feet together, arms at sides.

4:20-5:00

March in place (level 5-6).

5:00-5:20

Knee Pulls (level 8-9) Balance on right leg, knee bent slightly and raise left knee forward to hip height, then immediately extend it behind you, touching toes to floor, and repeat. Bend arms and swing them in opposition. Switch legs the next time you do this exercise.

5:20-6:00

March in place (level 5-6).

6:00-6:20

Claps (level 8-9) Hop and lift one knee at a time toward chest a you alternate clapping hands under the elevated leg and overhead.

6:20-7:00

March in place (level 5-6).

7:00-7:20

Side-To-Side Shuffle (level 8-9) Bend knees and hips into squat position, arms bent in front, and shuffle: 5 steps to the right 5 steps to the left, and repeat. (Take fewer steps if space is limited.)

7:20-8:00

March in place (level 5-6).

8:00-8:20

High knees (level 8-9) Jog in place, lifting knees as high as possible in front of you.

8:20-9:00

March in place (level 5-6).

9:00-27:00

Repeat minutes 3:00-9:00 3 more times.

27:00-30:00

March in place to cool down (level 4-5).

*Effort level on a scale of 1-10, where 1 is sitting and 10 is all-out sprinting.

Paul Frediani, author of Power Sculpt for Women, designed this workout.

This workout will get you swimsuit ready! Enjoy!

Cheers,

Eve :-)


Tuesday, April 12, 2011

Tighten Flabby Upper Arms

Five Exercises to Firm Up Triceps Muscles

Here are five exercises that will target the triceps as well as your shoulders to give you a sleek, slim profile in those sleeveless shirts. As a bonus, when you develop strong, sexy shoulders, your waist and hips will appear to shrink in proportion. Do 2 sets of 12 to 15 reps of each exercise 2 or 3 days a week (allowing a day of rest in between workouts) and don't be surprised if people start asking you if you've lost weight!

Simultaneous Arm Lift
Stand with feet hip-width apart, knees slightly bent. Grasp ends of dumbbell, holding it in front of thighs.
Keeping shoulders back and down, lift dumbbell straight out in front of you to shoulder height. Hold for a second, then slowly lower.

Lateral Raise with a Twist
Stand with feet hip-width apart, knees slightly bent. Holding dumbbell in each hand, let arms hang by sides with palms facing in and shoulders back and down. Lift arms straight out from sides until dumbbells are at shoulder height. Slowly rotate arms so palms face up, then roll them back and lower.

Chair Dip
Sit on edge of a sturdy chair with hands grasping seat on either side of butt and feet flat on floor. Slide butt off chair seat and walk feet forward slightly, so knees are directly over ankles, forming 90-degree angles with legs. Keeping shoulders down, slowly bend elbows back, lowering butt toward floor until upper arms are nearly parallel to floor. Hold for 1 second, then press back up.

Triceps Push-Up
Starting on hands and knees, walk hands forward and extend hips until body forms a straight line from head to knees. Bending elbows back so they stay close to sides, slowly lower chest toward floor as far as you can comfortably go. Hold for a second, then press back up.

Overhead Extension
Grasp ends of dumbbell with both hands and sit on edge of chair. Keep abs tight, so you don't arch back. Lift weight over head, keeping elbows close to ears. Bending elbows, slowly lower weight behind head until it almost touches back. Hold for a second, then lift weight back up.

Enjoy your way to firm arms and lose that bat wing look!

Cheers,

Eve :-)


Tuesday, April 05, 2011

Strength Training Do's and Don'ts

8 Moves to keep, 8 to Ditch

Ditch: Ab Crunch

Do: Sit-Up

Lie on back with feet resting flat on floor, knees bent about 90 degrees, and arms crossed over chest. Tuck chin toward chest, contract abdominals, and roll all the way up, bringing chest as close to knees as possible. Roll back down. Start with 10 to 15 sit-ups.

Why It Works Sit-ups involve a greater range of motion, so your abs work longer under tension. Sit-ups also work your hip flexors (the muscles at the front of your hips), which help maintain proper posture and are often weak from disuse.

Ditch: Dumbbell Fly

Do: Stair Push-Up

Place hands, under shoulders, on a step with arms extended. Walk feet back until body forms straight line from head to heels. Bend elbows and slowly lower chest to step until shoulders are in line with elbows. Press back to starting position and repeat for 8 to 10 reps. (If this is too challenging, start at a higher step or use an aerobic bench.)
Why It Works
Push-ups are one of the best upper-body toners because they recruit muscles in your chest, triceps, and shoulders. But many women avoid them because they're too difficult. By performing them on an incline, you lessen the force of gravity slightly, so you can complete more reps and give your torso a total workout.

Ditch: Seated Leg Extension

Do: Planted Step-Up

Hold an 8- to 10-pound dumbbell in each hand and stand facing a step. Step up with left leg. Straighten left leg; at the top of the move, contract glutes and extend right leg behind you. Bring right leg back down, and lower your body until tip of right toe just touches floor, keeping left foot on step. Immediately repeat, completing a full set (10 to 15 reps) with one leg. Then switch sides. (For added challenge, make the step higher or step onto a bench.)
Why It Works
It's safer, plus your quads get a great workout as you lift your body weight against gravity. It also tones your butt, hamstrings, and calves. If you prefer machines, try the One-Legged Press.

Ditch: Side Knee Crunch

Do: Straight-Arm Crisscross

Lie faceup on floor with knees bent and aligned over hips, and calves raised and parallel to floor. Hold ends of a towel in each hand, arms extended so towel is stretched over knees. Roll head and shoulder blades up off floor while extending left leg to about 45 degrees from floor and moving towel to outside of right knee. Then extend right leg and bend left knee, moving towel to outside of left knee, keeping shoulders lifted. Continue alternating without dropping torso. Do 10 to 15 reps.
Why It Works
Your obliques are responsible for twisting your torso, so they're challenged throughout the move. Your abs get a full workout, too--without any risky spinal compression.

Ditch: Upright Row

Do: Forward-Leaning Lateral Raise

Sit on bench with feet together, a 3- to 5-pound weight in each hand. Lean forward at waist and, keeping elbows slightly bent, let arms hang down next to calves, palms facing each other. Squeeze shoulder blades together. Raise arms to sides in an arcing motion until they're parallel to floor. Pause and then slowly return to starting position. Do 10 to 15 reps.
Why It Works
This move targets the rear shoulder muscles more effectively than the upright row, says Newton. It also targets the often-overlooked rhomboid muscles, which hold the shoulders back to help you easily maintain good posture.

Ditch: Heel Raise

Do: Walk on an Incline

Find a hill or set the treadmill on an incline and walk for 30 minutes. (Your calves also get a good workout during squats, lunges, and step-ups.)
Why It Works Your calves help propel you forward up hills. Incline walking will not only work your calves much better but will also strengthen your heart and burn many more calories than just doing heel raises would.

Ditch: Side Bend

Do: T-Pose

Assume full push-up position, with arms extended, hands directly below shoulders, and legs extended so body forms straight line from head to heels. Tighten abs and roll body to right side, supporting torso with right arm. Extend left arm straight up, so body forms a sideways T. Hold 5 seconds, then switch sides. If balance is a problem, perform the move on your forearm instead of with your arm extended. Repeat 5 to 8 times.
Why It Works Your obliques are fully engaged to brace your entire torso during this popular core-strengthening move. The result: Those abdominal muscles tighten up without bulking out. This move targets your whole upper body and prevents back pain.

Ditch: Seated Adduction

Do: One-Legged Press

Sit in leg press machine. Position feet hip- to shoulder-width apart, with legs at 90-degree angles (adjust seat if necessary). Remove left foot from platform and place it on floor, leaving right foot where it is. Hold side handlebars and press lower back to pad. Slowly push platform away and extend right leg without locking knee, then slowly lower the weight. Complete a full set (10 to 15 reps), then switch legs.
Why It Works
During a single-leg press, your inner thighs work to keep the leg from moving out to the side. This move also shapes your quads, glutes, and hamstrings, so you get more total toning for your time.

Cardio Time Wasters

The Machine Lean If you support yourself on the handles while working out on the StairMaster or elliptical trainer, you can cut your calorie burn by 20%. Our quick fix: Ditch the magazine and jam to music instead.
The Single-Speed Wonder Too many people churn out their entire workout on the same setting. After just a few months, your body adapts and starts burning fewer calories. For one or two workouts a week, add intervals. Whether you're on the treadmill or at the pool, "doing 30-second bursts of speed will boost your fitness."
The One-Trick Pony Even if you're addicted to the treadmill, give it a day off and try something different--at least once a week. Cross-training challenges different muscles in a variety of ways, which keeps your body adapting and burning fuel even when you're not working out.

Change things up on your workout!

Cheers,

Eve :-)

Saturday, April 02, 2011

10-Minute Slim Belly Workout

Fast Track to a Flat Belly!




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 fat to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, try a food tracker.

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 workout.

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. 25 reps per set.

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. *21 reps per set.

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. *11 reps per set.

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. *19 seconds per side for each set.

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.

Eat your way to a flat belly! The Flat Belly Diet The Expert: Tony Caterisano, PhD


Cheers,

Eve :-)


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