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.

Monday, May 30, 2011

10 Fat-Burning Foods

Eat Healthy to Lose Weight!

1. Grapefruit: The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.

The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.

2. Lean Turkey:Rev up your fat-burning engine with this bodybuilder favorite. Studies have shown that protein can help boost your metabolism and build lean muscle tissue, so that you burn more calories.

A 3-ounce serving of boneless, skinless lean turkey breast has 120 calories, 26 grams of protein and 1 gram of fat.

3. Oatmeal: This heart-healthy favorite is great because it’s a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and gives you with the energy you need to make the most of your workouts.

Be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of nutrients.

4. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C, which boosts calcium absorption.

This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. Plus, it contains powerful phytochemicals that protect against disease.

5. Green Tea: Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.

6. Soup: Eat less and burn fat faster by having a bowl of soup. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids.

In the study, women were given the choice of one of three 270-calorie snacks before eating lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

7. Low-Fat Yogurt: Dairy products can boost weight-loss efforts, according to a study in Obesity Research.

People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories.

Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

8. Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t, according to State University of Rio de Janeiro researchers.

9. Hot Peppers: Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found.

Here’s why: capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism.

10. Water: A recent study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.

Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

Contributor: Sheri Strykowski

Cheers,

Eve :-)


Friday, May 13, 2011

Shrink Your Belly

Belly Flattening Routine

Belly workout

Do 12 to 15 reps of each move in the order shown
Between each exercise, do a cardio burst--2 minutes of jumping rope, marching or jogging in place, stair climbing or stepping, or doing jumping jacks. Remember to warm up and cool down by marching or stepping side to side in place for 3 to 5 minutes at the beginning and end of your workout.

Cardio Burst: These 2-minute high-energy bouts will double your calorie burn to speed up fat loss and reveal a slimmer belly in less time.

How to Buy a Ball
Most people need a 22-inch (or 55 cm) stability ball. If you're under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch (or 65 cm) ball if 5-foot-8 or taller. They're available in sporting goods stores (about $30) or online. I like the Gymnic Plus (performbetter.com) because it's made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.

1. Reverse Crunch

Lie faceup with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.

(Cardio burst: 2 minutes)

Make it easier Contract abs and just lift ball off floor, keeping hips down.

Make it harder Keeping neck in line with spine, lift head and shoulders off floor as you raise hips. Hold, then lower both upper body and hips.

2. Rock and Roll

Start on knees, with legs about hip-width apart. Place fists on ball in front of you. Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms. Hold for 1 second, then roll back to start.

(Cardio burst: 2 minutes)

Make it easier Bend hips instead of keeping body in a straight line as you roll onto forearms, or keep body in line and roll only partway onto forearms.

Make it harder Once you're balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heels. Hold for 15 to 30 seconds and repeat.

3. Ball Curl

Sit on ball, walk feet forward, and roll torso down until bottom of butt is just off ball and middle and lower back are on ball, feet together. Place hands behind head. Lean back, pressing upper back into ball, then exhale, contract abs, and curl forward until upper back lifts off ball.

(Cardio burst: 2 minutes)

Make it easier Place feet wider than hip-width apart for more stability, and cross arms over chest.

Make it harder Straighten one leg so it's parallel to floor and you're balancing on one foot. Do half the repetitions, then switch legs to finish.

4. Skier

Lie over ball on all fours. Walk hands forward so ball rolls under thighs, legs together, abs tight, and body in line from head to toes. Bend knees and pull them and ball (it will roll to shins) toward right shoulder. Hold for 1 second, then roll back out and repeat to left side.

(Cardio burst: 2 minutes)

Make it easier Hold start position--body in line from head to toes, abs contracted--for 15 to 30 seconds. Repeat one more time.

Make it harder Start with ball under shins and let it roll to tops of feet as you draw knees in.

5. Pike

Start in the same position as the Skier, legs together, ball under thighs, balancing on hands, and body in line from head to toes. Keeping legs straight, contract abs and lift hips up toward ceiling, rolling ball to shins. Hold for 1 second, then lower. (Cardio burst: 2 minutes)

Make it easier Lift hips just a few inches and roll ball to about knees.

Make it harder Start with ball under shins and roll to tops of feet and lift hips so torso is as vertical as possible, like you're doing a handstand.

The Experts
Rafael Escamilla, PhD, PT, study author and professor of physical therapy at California State University, Sacramento, and Wayne Westcott, PhD, research director at the South Shore YMCA in Quincy, MA, designed these workouts. :-)

Cheers,

Eve :-)


Wednesday, May 11, 2011

Sexy, Shapely Arms!

Wave Goodbye To Arm Jiggle!

WORKOUT: Dumbbell Drills

SECRET WEAPON: Adjustable Weights
Get firm faster by adding weight every 4 to 6 weeks. Buy a pair of adjustable dumbbells to save trips to the store. (Weider PowerSwitch, $80; amazon.com)

THE PLAN: To shape your arms, you need to lift weights-- a surefire way to build muscle tone. Each of these basic exercises has multiple variations that, put together, target all of the arm and shoulder muscles for speedy results. You should do this routine 4 times a week on nonconsecutive days.

TOP TONERS:

1. ARM CURL
Use 5-to 8-pound dumbbells
Do 10 reps each:

-With palms facing forward (biceps curl)
-With palms at sides, facing in (hammer curl)
-Alternate biceps curls, lifting one arm at a time
-Alternate hammer curls
-With palms out to sides (side curl)
-Alternate side curls

2. SHOULDER SHAPER
Use 3-to 8-pound dumbbells

-With arms raised and elbows bent, slowly lift and lower weights 1 inch; do 10 reps.
-Quickly lift and lower; do 20 reps.
-Quickly lift, alternating arms; do 10 reps with each arm.

3. TRICEPS TONER
Use 3-to 5-pound dumbbells
Do 10 reps each:

-In a lunge with left arm bent, straighten and bend elbow.
-With arm straight, palm in, lift and lower arm 1 inch.
-Squeeze straight arm in toward body, then out.
-With palm up, lift and lower arm.
-Squeeze arm in toward body, palm up. After last rep, hold for 5 seconds.
-Repeat with right arm.

EXPERT: Shelly Knight, Physique 57's West Coast fitness studio.

Cheers,

Eve :-)


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