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, June 23, 2011

Power Foods to Fuel Your Workouts

Foods That Fuel Your Body

Proper nutrition is the most important element in losing weight. It’s also critical to improving exercise performance. Food fuels your body to maximize performance, and it kick-starts recovery after a training session. Food is the fuel for weight loss.

A proper pre-workout meal will give you energy to power through your routine. The wrong meal — or eating nothing at all — can leave you too sluggish to get an effective exercise session. Improve your performance by eating the rights foods at the right time.

Fuel Up
Have a combination of quick-digesting protein, like whey, with a low-glycemic carbohydrate, such as oatmeal, about an hour before your workout. “Before my morning workouts, I have 30 grams of whey protein in my oatmeal with ¼ cup of blueberries in it — it’s a perfect pre-workout meal.

If you have to fit in a quick workout and can’t wait 60 minutes after eating, grabbing an apple and a whey protein shake will do. I like the whey protein shakes because they are a fast, easy way to consume quick-digesting protein before or after a workout.

One recent French study found that consuming whey before workouts supported fat burning and also helped with gaining and maintaining muscle.

If you’re not a fan of whey powder, there are a lot of great whole foods, too. Egg whites with oatmeal, string cheese and an apple, or an apple and a handful of nuts are all great choices.

There are so many different options. Just stick with a protein source with low-glycemic carbs and you’ll be on the right track. The low-glycemic carbs will help keep your blood sugar levels stable to sustain energy throughout the workout.

After Burn
Refueling your body after a workout is just as crucial as before it. Your muscles and body are broken down during your workout. They need to begin repairing as soon as possible after you finish your workout for maximum results.

I always recommend getting your post-workout meal within about 30 minutes of finishing. “And get plenty of water — it’s crucial to performance and health. We lose a great deal of water when working out and replenishing that is essential.”

Keep your post-workout meal simple — just make sure it includes a high-glycemic carbohydrate and a protein source.

The higher-glycemic carbs like a banana or baked potato — along with the protein source — will assist in accelerating recovery. “Two of my favorite post-workout combos are a protein shake with a banana or a chicken breast with baked potato.”

The basics of eating and exercise break down like this: low-glycemic carbs and protein an hour before you work out, high-glycemic carbs and protein 30 minutes or less after you train. Make sure to get plenty of water and don’t undo a good workout by pigging out on fatty, low-nutrition foods after you exercise.

Enjoy your pre and post workout foods!


Eve :-)

Saturday, June 11, 2011

Super Sundress Arms

Awesome Arm Moves

First, warm up with push-ups. Do 3 sets of 12 reps.

1. Front and lateral raises

Grab a pair of free weights that feel challenging (but not too challenging) for you. With arms slightly bent at the elbow and palms down, place your hands in front of your thighs. Lift weights in front of you to about shoulder height and return to starting position, doing 2 sets of 8 reps or as many reps as you can until you become fatigued. Rest 12 seconds between reps. Repeat to the side.

2. Bent-over rows

Bend over just a little bit, as if you're picking something up. Keeping your back straight, arms down and palms facing your torso, pull your elbows up into your sides and slowly lower the weight again to the starting position. Again, do 2 sets of 8 reps or as many reps as you can using weights that feel challenging (but not too challenging) for you.

3. Compound bicep curls with an overhead press

Sit on a bench (or stand) with shoulders relaxed, back and down for proper form. Begin with a bicep curl, bringing the weights toward the shoulders. Once the weights are at shoulder height, immediately turn the palms out and continue to press dumbbells upward until arms are extended overhead (don't touch the weights at the top). Lower dumbbells to sides of shoulders, turn palms in and continue to lower to the beginning position of bicep curl. Repeat entire exercise, doing three sets of 8-12 reps.

4. Tricep bench dips

Sit on a secure bench or chair that can hold your body weight. Place hands shoulder-width apart and lift up onto the hands. Shift weight forward so that the lower body is hanging off the bench and walk your feet out as far out in front of you as possible (this is your beginning position). Keeping the shoulders down, lower your body by bending at the elbows (no lower than 90 degrees), then push back up to the original position without locking elbows. Repeat, doing three sets of 8-12 reps.

Say hello to sexy arms!


Eve :-)

Friday, June 03, 2011

7 SuperFoods

Get Your Superfoods!

These are loaded with essential vitamins, minerals, and other nutrients to help you feel great, and they even help fight disease! Incorporate them into your diet TODAY!
  • Almonds: A source of "good" fat, almonds can help your heart by lowering bad cholesterol!
  • Berries: They're jammed with vitamins — particularly vitamin C — but new research has found these sweet little sensations to be ace disease fighters too, helping to prevent bladder infections and even cancers, among other illnesses.
  • Broccoli: Folate, vitamin C, calcium — broccoli is packed with all these awesome nutrients. Now researchers think it might also fight cancer!
  • Avocado: The large number of calories in a serving of avocado is totally worth it! This source of healthy fat contains a ton of vitamin K and potassium and is also associated with lower cholesterol and even the prevention of breast cancer!
  • Salmon: Low in calories, easy to prepare, and amazingly good for you — what's not to love about salmon? And the omega-3 fatty acids in salmon are great for your heart!
  • Olive oil: Another good fat! Besides making your food incredibly tasty, olive oil can also protect you from heart disease.
  • Green tea: So much research has touted the benefits of Green tea, it's hard to know where to begin! But here's a sample: A Japanese study in 2006 showed that green tea lowered the risk of death from all causes. How's that for a superfood?
Get chompin!


Eve :-)

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  • OKUMA Nutritionals
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