Launch Gallery

Welcome to Workout Wednesdays, the Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Subscribe to Workout Wednesdays

This Week: What’s In A Playmate’s Fridge

Ever wish you could take a peak inside your favorite Playmates’ fridge? Well now you can! I took my spy camera into the homes of our very own Playboy Playmates and interviewed them about what their must have items are for good eating. Check out the gallery to the right and open the captions to find out which foods us beautiful bunnies simply cannot live without.

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Subscribe to Workout Wednesdays

This Week: How To Avoid Winter Weight Gain

With winter comes all of the big “food” holidays. Starting with thanksgiving and moving on to Christmas dinners, New Years Eve parties and ending with Valentine’s Day chocolate indulgences. Add on the chilling weather, snowstorms, and early darkness and you have a recipe for diet disaster! But it is possible to make it through the winter and NOT gain weight!! Start 2012 off right and stick to your healthy lifestyle with these easy tips!

1. Come up with a game plan!

Be prepared! Winter comes every year. It’s no surprise. So you already know what your weaknesses are. If you know where your diet takes a left turn each year and your gym visits turn into drinking sessions with the boys then you can plan ahead so you know how to avoid them! Writing down your game plan helps too!

2. Make a bet!

You have a little competitiveness in you right? All guys do. So make a bet with one of your buddies to see who can hit the gym the most, lose the most weight, or build the most muscle! Make specific guidelines, put them on paper and make a bet you REALLY don’t want to lose. Something that will motivate you on that freezing cold winter day to get off your couch and hit the gym!

3. Make friends with vitamin D!

A big problem with winter is there is less beautiful sunshine! Once 5pm hits and you get off work, its all ready pitch black outside! Depressing right? That feeling is actually a chemical reaction to a deficiency in vitamin D! So make sure you stock up on a vitamin D3 supplement and mix in some food that contains the important vitamin. Try some shitake mushrooms, salmon, eggs, and tuna. Instead of having your lunch delivered to the office, take a walk outside in the sunshine to pick it up. You get in little sun time and some cardio too!

4. Switch to tea!

It seems like such a small thing, but it adds up! Everyone wants to have a warm drink on a cold winter day. So we reach for that hot chocolate or gingerbread latte because they are comforting. The truth is they are about 250-350 calories for a small cup! That adds up if you are grabbing one everyday on your way to work. Switching to a nice zero calorie cup of green tea not only adds health benefits but it could save you up to 24,000 calories over the winter! That is almost seven pounds of fat!! Can you believe it? Make the switch today.

5. Turn that snow into a workout!

Don’t let snow get in the way of your workouts. In fact, let it help you. Get out there and shovel your driveway. One hour of shoveling can burn up to 450 calories! So multi-task and be a good son, boyfriend, or neighbor. They will think you are doing them a favor, but you’re actually getting in an amazing full body workout! Playing in the snow, building snowman, and making snow angels also gets your heart pumping. So head outdoors and show the snow who is boss!

6. Get your self some free weights!

Everyone loves to blame the bad weather and traffic for why they skipped the gym all week. So why not build your self a mini-gym right in your house? There are hundreds of exercises you can do with simple dumbbells. They are inexpensive and easy to store. So be prepared for those snow days and workout at home.

Don’t let winter get you down. Instead, use it as time to focus on your new years resolutions of getting and staying healthy in 2012. Vacations and spring break parties are just around the corner, so stay on track and work on those washboard abs!

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Launch Gallery

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Subscribe to Workout Wednesday

This Week: How To Plan For A Holiday Detox

Cleansing seems to be the new black these days. Everyone is trying the juice cleanse, the Hollywood 48-hour diet and hundreds of others. As the owner of a cleansing system myself, I get asked tons of questions. “Can I eat on a cleanse?” “Do you have to cut out all sugar?” “Can I still drink alcohol?” People seem to be very confused and misled about what cleanses are for and how you take them. Let’s start by looking at:

Why you cleanse

-Do you constantly feel bloated? This may be because you have a buildup of “junk” in your intestinal tract, giving you a puffed out lower stomach or a small beer belly if you will. A simple 7-14 day colon cleanse will do the trick for this.

-You want to lose weight. A cleanse is a great place to start. Not only are you shedding all that buildup in your lower abdomen but you are also detoxing your liver and other organs that assist in burning calories and fat everyday. The healthier your organs are, the harder they are working for you.

-Are you feeling tired or sluggish? A buildup of toxins can cause fatigue, dull skin and hair, and a lack of energy among other things. Get yourself clean and healthy by doing a full body metal or toxin cleanse. You won’t believe the difference in your energy levels.

-You partied a little too much over the holiday season. As acceptable as it has become, alcohol is still a poison/toxin and does damage to our livers and body. Yes I know boys, it’s hard to believe beer is bad for you. Help repair and clean out those organs by cutting the booze, upping your water intake and committing to a 14 day cleanse.

How you cleanse:

I am a firm believer that starvation or deprivation is never ok. So all of those detox or juice-only cleanses are not good in my book. If your cleanse says you can only eat cabbage soup and drink water for two weeks it’s not really helping you. Yes you will probably shed some pounds because of your low caloric intake, but it won’t stick or get rid of build up or toxins. This also goes for the one shake a day and juice diets. Your body needs whole foods, protein and nutrients; depriving it is doing you more harm than good.

The type of cleanse I promote is taken with a healthy diet in a supplement form, usually one when you wake up and one before bed. They are easy to take and don’t require you to change your whole life around. You continue eating a normal healthy diet and keep your body nourished and happy.

What you should not do on a cleanse:

The point of cleansing is to rid your body of toxins right? So, it’s understandable that for the two weeks you are on your cleanse you try to avoid consuming any type of toxins. This means keeping your processed foods at bay, no alcohol, no drugs (this should be all of the time!), and no smoking! Now this doesn’t mean if you have a glass of wine while on a cleanse it will ruin the whole process, but you should try your best to avoid it to achieve the best results.

My favorite cleanse:

I have probably tried over 20 different types of cleanses, promising a wide variety of outcomes. Some worked, some didn’t, and some had terrible side effects! So I made it my goal to create a cleanse that was easy to take, that didn’t interrupt my lifestyle, came with no negative side effects, and that was super effective! Oh and did I mention I wanted it to be all natural? Well after lots of trials and testing, we did it! The JNF Secret Weapon Cleanse was born. I have done three cycles of it since we launched and we have sold thousands of systems with only positive feedback. The Secret Weapon Cleanse is available exclusively at http://JaydeNicole.com/store

So let’s get you slimmed down, clean and healthy!

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Subscribe to Workout Wednesdays

This Week: How To Build Muscle Mass the Right Way

Us girls, we think we have it so hard, always complaining about trying to slim down and tone up but it is you men that have it rough! You guys are trying to build muscle mass, get those sexy defined shoulders, rock hard biceps and bulging 6 packs to make us swoon. Since I have been training men this past year, I have realized how much harder you guys have it! Well, like always I am here to help! I want you guys to get a body that makes us Playmates drool all over you, so here we go!

1. Eat More Protein

Without protein your body cannot build muscle. You need one gram of protein per pound of body weight every day in order to build and maintain muscle mass! Here’s an easy guide of foods that will help you get there.

Protein Powders - You can mix these into a smoothie, oatmeal, or even into a glass of milk or water. It’s instant, it’s easy and with only one scoop of my JNF Fat Free High Protein Powder you get 26 grams! I use it every single day at least once!

Poultry - Try to keep it healthy by choosing the white meat, no skin and not deep fried of course! Try turkey or chicken breast on top of salad or in a wrap.

Eggs - Eggs are not just for breakfast. Boil some and keep them in your fridge for an easy snack.

Fish - Chocked full of protein and omegas. Try to work these fish into your diet: haddock, halibut, lemon sole, mackerel and salmon.

Low Fat Dairy - Ice cream or whipped toppings do not count. 1% milk, low fat cottage cheese, and low fat Greek yogurt are your best options.


2. Use Free Weights

Using free weights instead of machines allows your body to lift heavier amounts. It also creates a bit of safe instability so that all of the muscles in your body have to work together. This way if you are working your biceps as your primary muscle you are still working your legs, abs and back. If you are just sitting in a machine your body is forced to use a specific movement and does not have to work as hard. They are also less expensive and easy to create a home gym with or even keep at the office!

3. Eat Frequently

You always hear that breakfast is the most important meal of the day. Well, it is! Start your day off right by eating a healthy high protein breakfast within 30 minutes of waking up. Keep this up by eating every 3 hours, or about 6 meals a day to fuel your muscles with a steady stream of protein. Make sure you eat a mix of carbs and protein right after your workout. Also, you want to make sure you hit your required daily intake for calories. Using a system like the one on JaydeNicole.com can tell you exactly how many calories your body needs to consume everyday to meet your goals. This is a very important part of getting fit and building muscle.

4. Work Your Entire Body

When you are starting out it is all about setting a base. You don’t need to start off with crazy heavy weight isolation exercises you see in muscle mags. You need to build your foundation of strength and muscle first. I suggest doing full body training sessions for the first couple weeks. Keep track of how much weight you are lifting and up it every week. I love to combine muscles so try doing squats while holding weights straight out for your shoulders, chest presses while stabilizing on a ball (make sure you have someone spotting you), or pull ups to knee ups to get those abs involved.

5. Recovery

Some people tend to get overly ambitious when starting a new workout regime. While being motivated is great, you need to make sure you are not over working your body. More gym time is not always better, your muscles need time to rest and heal in order to grow. Start out with three intense workouts a week and build up to five.

Make sure you are getting plenty of sleep as well. Hormones are released when you rest that help build muscle. So make sure you get in those eight hours a night, or nap if you have to.

Drink tons of water. Most people do not meet their recommended daily intake of water, but when you are on a training program it is a must! When you work out you sweat, so you have to intake even more liquids. To avoid dehydration and help you muscles recover try to drink two cups of water with each meal and always keep water on hand during your workouts.

6. Dedication

Getting a body like Sylvester Stallone won’t happen overnight, it takes hard work and dedication to your program. To lose body fat, build muscle and get definition you need to follow your nutrition plan everyday, and you can’t skip a gym session. You need to be motivated, always building, and pushing yourself to get stronger. If you half ass it, you will get half ass results. It’s as simple as that.

So get out there! Hit the grocery store, stock up on protein and whole foods. Pull your old workout gear out of the closet and start working towards the body you have always wanted. Then, gimme a call, I know a coupled single Playmates looking for a date.

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Subscribe to Workout Wednesdays

Jayde’s on Vacation! But she may need your help deciding which bikini best suits her body. Check out the pics in the gallery

Launch Gallery

This Week: How To Make It Through Thanksgiving

Thanksgiving is once again upon us. Or if you are a Canadian living in the US like me, this is your second time around (yeah that’s right, I celebrate both. Jealous?). This means its time to give thanks, get in some good quality family time and stuff your face! Right? Everyone seems to associate this holiday with eating so much food they no longer fit into their skinny jeans, or any jeans for that matter! I’m here to save you and keep you on track through this holiday without blowing your diet!

1: Fill Up Before The Get Together!

The last thing you want to do is head into your thanksgiving festivities on an empty stomach. The morning of your holiday meal make sure you start off with a big breakfast high in fiber and lean protein, like oatmeal with your Fat Free JNF Protein or egg whites with veggies and whole grain toast. If you don’t start your day off right it puts your body into a nutrient deficit, which causes cravings all day long! Avoid this by having a healthy lunch as well. Now your body is satisfied and you are less likely to binge eat.

2. Don’t Accept it…Rebel!

Most people just accept gaining weight as part of the holidays, like it is unavoidable. Before your holiday parties and dinners you need to get in the right mindset…be a rebel! Go against everyone and their overeating! Go against the feeling of being so full you can’t move! Make everyone jealous and fight the weight gain that usually comes with the holidays, it is avoidable!

3. Drink Lots of Water

I know, you hear this one all the time but that’s because it really works! It so simple that it is often over looked. Drinking a large glass of water right before a big meal can cut your food consumption in half! In addition keeping yourself hydrated can help you avoid the feeling of “fake hunger” when you are actually just thirsty. Sticking to water throughout the night instead of indulging in spiked apple cider (350+ calories) or hot chocolate with baileys (400+ calories) will also save you from drinking excess calories. So make friends with water and drink up!

4. Eat Slowly

This is something that has helped me my entire life. I am naturally a slow eater and therefore I always eat less. When you inhale your meal in 5 minutes your body has not had time to take in the nutrients or realize how much food is about to hit its stomach. Your brain hasn’t had time to send the signal telling you that you’re full. In fact you still feel hungry, so you go up and grab a second plate. By the time you are done, your first plate of food kicks in and you are full. About 5-10 minutes later you will feel like you are about to explode! Recognize that feeling? Eating slowly and enjoying each bite of food will allow your body time to let you know when it has truly had enough so you don’t over eat and consume all those unnecessary calories.

5. Say NO to Appetizers!

When you first arrive at your holiday get-together there is bound to be snacks out everywhere you look. Chips and dip, plates of cookies, cheese trays…avoid all of these!! Most people don’t realize how much they are eating when it’s a little bit here, a nibble there, 2 hours later you have put an extra 1000 calories into your body before the meal even begins! My rule is no appetizers or snacks prior, this way I go in with a game plan and stick to it!

6. Make Easy Substitutions!

With all of this in mind, you still want to enjoy your dinner. I am not implying you should sit in the corner with a small salad and avoid all the foods that make thanksgiving so great! Substitution and moderation is the key, here are some ways to cut calories from our fav holiday foods.

*Turkey- Stick to the skinless white meat and keep the portion to the size of your palm.

*Whole Egg- While baking or preparing meals replace with two egg whites.

*Sour Cream- The non-fat version of this yummy potato topper is just as good.

*Ice Cream- Try non-fat frozen yogurt, you would be surprised how similar it tastes.

*Butter- I Can’t Believe It’s Not Butter Light works on everything.

*Milk- Stick to skim milk instead of the heavy 2%.

*Mashed Potatoes- Use flavors like garlic or rosemary instead of salt and butter.

*Veggie Sides- Steam, don’t load with oil and fill up on these healthy bites!

*Dessert- Keep your portion down and sub out your pecan pie (550+ calories a slice) for an apple crisp at 250 calories or pumpkin pie at 280.

Study all these strategies, portion sizes and substitutions and walk into that party with a game plan! You do not have to gain weight during the holidays, instead take the opportunity to show your friends and family just how good you look and how on track you are! Happy Holidays!

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Welcome to Workout Wednesdays, the Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Five Common Fitness Myths Busted

So you hear exercise rumors all the time, at the gym, from your friends, but which are true and which are completely false? Know your facts! I have done my research on five popular fitness myths and its time to set the record straight!\

1. Running on a treadmill is better for your knees then running on pavement.

Having a bad knee myself, I have heard this myth from countless “fitness-know-it-alls” in gyms all over the world. If you have a bum knee but love to workout you know you will take any help you can get, so I let my self believe this for years. Once I started studying the human body and personal training more thoroughly, I came across many great articles on this subject. Unfortunately, since it’s the force of your body’s weight on your joints that causes the stress, it’s the same no matter what surface you run on, treadmill, track, or straight pavement. So get outside and enjoy the weather!

2. Doing crunches will get rid of belly fat.

As a personal trainer, I get this question all the time. “What exercise can I do to get rid of my muffin top?”, “ I do 100 crunches a night to get rid of my belly fat, what other ab exercises will help me get rid of it?” The answer is none. It is unfortunate that we cannot target fat burning where we want it. Everyone carries fat differently on their bodies. The only way to get rid of it is an over all weight loss program with a healthy diet and a full body strength training program. You cannot pick and choose areas where you’d like to burn fat!

3. The more you are sweating the harder your workout is.

We all use this myth; don’t act like you don’t! We wear our sweatshirts on the treadmill and feel more accomplished when we are drenched in sweat at the end of our workout. Using your wet t-shirts as an indicator of your workout intensity will not actually help! Sweating is just your body’s way of cooling itself.
It is common to burn a significant amount of calories without breaking a sweat. Try taking a long walk, swimming or doing some lightweight training.

4. The “No pain, no gain” theory.

This is one of the worst myths out there because it encourages people to push themselves to injury thinking they are just getting a good workout.
While you should expect some muscle “burning” during your strength training and some degree of soreness the next day, there should never be any real pain during your exercise. If there is, you are most likely doing something wrong or using too high a weight. Seek the advice of a certified personal trainer for proper positioning and lower your weight until you have built up your strength.

5. Cardio burns more fat than lifting weights.

For every 1 pound of muscle you gain your metabolism is boosted by 2 to 4 percent and your body burns approximately 50-70 more calories a day. You also end up burning more calories post-exercise. Doing a mix of strength training and cardio will burn the greatest amount of energy and show the best results. For a great fat-burning workout, try a circuit-training routine that uses high-speed intervals on a treadmill or outdoors, combined with a series of exercises like walking lunges, medicine ball squats, push-ups, crunches, and pull ups.

Now you know the truth. You can’t live in denial any longer! Now you go be a “fitness-know-it-all” at your gym and share your myth busting facts with everyone that will listen.

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Launch Gallery

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Jayde made it out to the Red Carpet in Las Vegas this past week for the Mark Lash Jewelry Showcase. Check out the pics in her latest gallery 

This Week: Foods to Keep Your Skin Healthy

You only get one face, so protect it! Throughout your life, your skin sees it all and goes through a lot; changes in weather, sunburns, breakouts, aging and more. What if you could take a magical pill that made your skin look ten years younger, stop it from breaking out, and look flawless? Well you can, it’s food! It’s the only medication that you take all day, everyday of your life! So take advantage and make sure you are eating the right foods. Here are the top 10 foods you should fill your faces with!

1. Avocado

This tasty sandwich topper is full of niacin (vitamin B3), an anti-inflammatory that soothes irritated red or blotchy skin.

2. Mangos

With more then 80 per cent of your daily vitamin A – an antioxidant that repairs cell damage – this fruit is a sweet treat and great for a youthful glow! I love to have them chopped up for breakfast. They give me a boost of energy too!

3. Almonds

Great for a snack on the go, these tiny nuts are packed with vitamin E, which helps heal dry skin. With essential oils and antioxidants to prevent aging and cell damage, these little super foods are packed with a ton of skin improving nutrients.

4. Baked Potato

No, not French fries or hash browns but a real baked potato! One spud has 75 per cent of your daily copper requirement. The copper works with vitamin C and zinc to produce the elastin fibers that support skin structure. So eat up to reduce and prevent those fine lines.

5. Mushrooms

High in riboflavin, mushrooms carry an important B vitamin integral to skin cell maintenance and repair. Many marks caused by blemishes (acne scars) or damage caused by rosacea, burns, wounds, or surgery can all be improved by adding some mushrooms to your diet.

6. Flax Seeds or Flax Seed Oil

Loaded with essential fatty acids and omega 3 this overlooked seed helps hydrate skin and unclog pores. It can even help prevent breakouts! I like to sprinkle them on top of my salads or throw them into my smoothies.

7. Berries

One of the best foods for all kinds of antioxidants, berries are full of anti-aging nutrients and amazing for repairing cell damage. Want to look younger? Toss some berries into a fruit salad, mix them in with your oatmeal, or just snack on them throughout the day. Anti-aging never tasted so good!

8. Cooked Tomatoes

This versatile fruit (yes it is a fruit) is full of lycopene which helps get rid of skin-aging cells like those damaged by the sun. Cooking the tomatoes helps intensify the lycopene. Spaghetti sauce counts! If you don’t like anything tomato, watermelon packs a lycopene punch as well!

9. Spinach

Replace your iceberg lettuce in your salads and sandwiches with this dark leafy vegetable. Spinach is full of a variety of skin enhancing vitamins. It has foliate which helps repair cell DNA, making your skin firmer and tighter.

10. Green tea

Zero calories, and full of antioxidants, green tea releases catechin that helps reverse sun damage. This is not only great for anti-aging but also prevents skin cancer-forming cells in your body. Various studies show that drinking three cups of green tea a day can prevent different cancers by 15-50 per cent! What more do you need to know? Drink up and add a squeeze of fresh lemon for flavor.

Ok, so I am making a green tea as we speak while chopping up a salad full of all these great skin-boosting foods! I suggest you do the same and watch the difference in your skin. Happy snacking, until next time…

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s (special Halloween themed!) twitpic gallery (to the right) to see what she’s been up to this week.

This Week: Playmates in the Kitchen

Do you ever wonder what our beautiful Playboy Playmates put in their mouths? Oh, get your mind out of the gutter—I’m talking about food! For this week’s column I spoke to some of my fellow Playmates about their favorite meals, snacks and secret recipes. Here is your sneak peek into a Playmate’s diet!

Amanda Cerny: Tuna Salad Lettuce Wraps

First up is our brand new Miss October 2011 Amanda Cerny. For her wraps Amanda uses albacore tuna, which is a great source of protein. She then adds some avocado, which is full of healthy fats and belly-filling fiber. Then she tops them off with some zesty relish and chopped red onions—both low in calories but high in taste—and wraps them in romaine lettuce instead of iceberg for the extra health benefits. And when Amanda’s craving a healthy snack she turns to one of the classics: apples and chunky peanut butter.

Kassie Lyn Logsdon: Rosemary Chicken Filets

Not only is Miss May 2010 Kassie Lyn Logsdon drop dead gorgeous, but she is also a great cook! Kassie graciously shared her simple and delicious rosemary chicken filets recipe with me:

Preheat oven to 400 degrees. Trim all the fat off chicken breasts. Lightly rub with pepper and chopped fresh rosemary, then drizzle both sides with olive oil. Wrap chicken in foil packets and put on cookie sheet. Cook for about 30-40 minutes depending on the size of the breasts. When chicken is fully cooked, remove foil and broil on medium heat for (5-7 minutes for each side). And there you have it—delicious and healthy chicken filets straight from a Playmate’s oven!

Heather Rae Young: Homemade Pizza

Blonde bombshell and Miss February 2010 Heather Rae Young loves her pizza, but she also loves her body. So she makes her own healthy version at home using rice crust, Daiya cheese, and light pizza sauce. Her favorite thing to snack on? Super high in protein Greek yogurt with dried cranberries and granola, rice chips if she is craving something salty and 72 percent dark chocolate when she has a sweet tooth.

Shannon James: Oatmeal Chocolate Squares

One of my closest friends is Miss May 2007 Shannon James. She shared with me her easy, no-baking-required oatmeal chocolate squares:

Ingredients:

1 Cup Splenda

½ Stick Light Butter or Margarine

¼ Cup Water

2 Tbsp. Cocoa

¼ Cup Peanut Butter

1½ Cup Steel Cut Oatmeal

½ Tsp. Vanilla Extract

In a large saucepan add Splenda, butter, water and cocoa. Bring to boil while you continuously stir the mix. Remove the mixture from heat once it begins to boil. Add peanut butter, oatmeal and vanilla to the mixture. Stir the ingredients until they are well blended. Pour into baking pan and let it cool for about 5-10 minutes. Refrigerate overnight or until completely cool. It’s a great little snack and makes 20 squares (about 2 inches each) at only 53.5 calories each. My mouth is watering already!

Hiromi Oshima: Barbeque Chicken Salad

Hiromi Oshima has one of the best bodies out there—in fact, when it came to choosing girls to be part of my Jayde Nicole Fitness DVD she was the top one on my list! Miss June 2004 loves her barbeque chicken salad, which consists of healthy romaine lettuce, crunchy veggies, and low calorie barbeque sauce-covered lean white chicken breasts. She also likes to munch on fruit, her favorites being watermelon, mango and papaya with fresh squeezed lime on top. No wonder she stays in such great shape!

Amy Leigh Andrews: Turkey Meatballs

Our stunning Southern Miss April 2010 Amy Leigh Andrews loves to cook at home. Her favorite recipe? Delicious turkey meatballs. Here is a peek into her kitchen:

Ingredients:

1 lb. Lean Ground Turkey Meat

4 Cups Cooked Instant Brown Rice

1 Large Egg

1 Small Can Tomato Sauce

5-7 Garlic Cloves

½ Large Brown Onion (or whatever kind you like)

Fresh Rosemary (about ¾ of a handful)

Fresh Oregano (about a handful)

Salt and Pepper (1 pinch salt/as much pepper as you like)

In a large bowl mix turkey meat, eggs, tomato sauce, salt and pepper. Boil brown rice according to packaging. Heat up a large skillet with 2-3 tbsp. of olive oil. When skillet is nice and hot throw your onions and garlic in. Once the house starts smelling like Italy, throw your rosemary and oregano in! Cook until onions and garlic are fairly brown then throw into a large bowl with everything else. Drain rice and add to the mix. After you have mixed everything together the fun begins! Preheat your oven to 425 degrees, make your meatballs larger than a golf ball but smaller than a baseball and grab a cooking pan that is about 2 inches or so deep. You want to put about a half inch or so of water in it before you add the meatballs—this makes for a tender meatball! Cook them for 30-35 minutes or until golden brown. When the timer goes off take ‘em out, pile ‘em on a plate and dig in!

Okay, all this food talk is making me hungry! I hope you enjoyed the sneak peak into our Playmates favorite foods and snacks. Try them out and let me know what you think. I’m off to do some cooking of my own. Until next time!

Workout Move of the Week: Butt Lifts

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

This Week: Stay in Shape While on Vacation

Vacations are all about taking a break from the daily grind. The problem? With all the pina coladas, all-you-can-eat buffets and relaxing on the beach your fitness and diet routine can go flying out the window. You’ve put in so much work and made great progress, so don’t let your time away from home push you further away from your goals. Instead, use it to learn fun new workouts and stay on track.

Try Some Water Sports

The great thing about being on vacation is that you usually have a beautiful beach and warm ocean at your disposal. Switch up your workout routine by adding some fun water sports. Paddle-boarding is a great, low-impact way to work your legs and butt and tone your abs. Learning how to surf is a fun experience. Whether you become a pro or can’t get up on your board, you will get an amazing upper-body workout. Kayaking is another one of my favorite things to do while on vacation. You get a great full-body workout, torch some calories and you get to adventure around the island. Whatever you do, just get yourself in that water, get moving and have fun.

Eat Like an Islander

If your vacation is in a tropical destination you are surrounded by freshly picked fruits, crisp vegetables and fresh-off-the-boat seafood. Take advantage of the local foods and fresh fare and avoid all the fatty packaged foods you can get back home. Another key rule is to avoid the buffet if you cannot control your portions. When people go to a buffet they tend to get this overwhelming feeling that they need to eat their money’s worth, which leads to excessive overeating. Ditch the loaded plates, save the money and just order what you want.

Pack Your Workout Clothes

Don’t forget those running shoes when you’re packing up your suitcase. When people pack several workout outfits, their running shoes, iPod and anything else they normally have with them at their regular gym they are more likely to hit the weights. That said, being prepared is only half the battle; you have to make the effort. Leave your shoes at the front door so you see them every day. Putting your workout clothes on top of your other clothes helps too!

Walk, Don’t Ride

Most resorts have a bus or trolley system to get you around—to and from the pool, beach, restaurants and, yes, even the gym. Choose to take in the beautiful scenery and walk everywhere instead. Those trips back and forth every day for a week will add up to some great calories burned and leg toning, not to mention it’s better for the environment.

Explore Your Destination

You picked this spot for a reason, right? So go and check it out! Take a hike or rent a bike and go on an adventure. You may find some beautiful spots you can only get to by foot. At the same time you will be getting in some great cardio without even noticing. Book a tour of the island or town. Learn about the culture by taking a walking tour around the city and local landmarks. This is a great low intensity exercise that the entire family can do while getting to see the sites.

These are just some of the many ways you can keep active while on your vacation. You want to keep your beach body in top shape, right? Then don’t let your progress slide, even while you’re supposed to be relaxing. Use your vacation to boost your workouts and you’ll come back tanner and sexier than when you left!

Workout Move of the Week: Ski Lunges

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

This Week: A Beginner’s Guide to Hitting the Gym

The gym can be a very intimidating place, even for people who are already somewhat in shape. Not knowing what to do or where to start gives people anxiety and an excuse not to even try. Complex machines with all kinds ropes and weights, gym etiquette, rules, and seriously buff people walking around can be scary for any new gym goer (and sometimes even me!). I’m here to help you get over that fear and teach you everything you need to know to become a gym pro. No more excuses!

Get a Detailed Tour

Whenever you start at a new gym they walk you around quickly and show you the basics. Request a detailed tour, pay attention and most importantly ask questions. This way you will understand all the different areas of the gym and what they are used for:warming up, training, weight lifting, classes and more. You’ll also learn about all the amenities you get with your membership like steam rooms, saunas, spa, tanning, towels, pool, lounge room, and so on. This tour should get you well acquainted with your new home away from home and feeling confident that you know where to go for each part of your workout.

Take the Gym Pamphlets…

…And actually read them! You get a lot of paperwork when you first buy your membership—I know, I know, you don’t have the time to read it all, but it is filled with tons of helpful information! So take a couple minutes and go through it. You will learn the hours of operation so you don’t show up at 8 p.m. on a Saturday when they’re closed. It tells you what time the classes are and where in the gym they are taught so you can attend them or schedule your workouts around them. There will also be a section on gym etiquette and rules. These are important but always over exaggerated. For example, “no cell phone shall ever be present on the gym floor” just means don’t be loudly talking on your phone in the middle of the room—texting or emailing is fine (not that you should be doing that in the middle of your workout). So read them but don’t let them scare you.

Take the Free Training Session

You are usually offered a free 30-60 minute session with one of the gym’s certified personal trainers as part of your welcome package. A lot of people are too intimidated to start with a trainer or think its some kind of trick to get you to buy a training package. I always tell people to take advantage of this and to use it on their first visit. The trainer will know every machine in this gym and exactly how it works, so walk around and ask tons of questions. Share your goals and make a plan of attack. They will tell you where you should start and what type of workouts you should be doing to reach your goals!

Get Some New Gear

Now that you know exactly what your doing and you know that gym inside and out, you are ready to get in there and get your fitness on! But wait! There is one more thing that is very important: what you wear. If your running shoes are more then a year old, or you haven’t been in workout clothes in over a year, you need to update you wardrobe. Head to the nearest Sports Outlet store and pick up some new gear. Allow the sales person to help guide you into getting the right materials and fit for the type of workouts you do. As a rule of thumb please stick to the basic colors when you are starting—nothing too bright, no crazy designs, glitter or studding. Also please make sure it fits you properly. Not too tight, not bagging off your hips, no belly showing and absolutely no butt cracks! Got it? Good! Felling comfortable and confident in your clothing will really help you get into the gym and start working towards your goals.

You did it: You are now a Jayde Nicole Fitness Gym expert! It is time to over come your fears of starting at a gym and get yourself healthy, fit and sexy. Until next time, see you in the gym!

Workout Move of the Week: Side Lunges
 

 
Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.
 

Next Week: How to Stay in Shape on Vacation

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

Trying to get that cute girl from the gym to go out with you and having no luck? Want your boyfriend to hop on the fitness bandwagon and drop that beer belly? Well, I’m here to tell you how!

We all know the best way to be successful in any type of weight loss or muscle building goal is to have a partner there pushing you along, supporting you and maybe providing you with a bit of friendly competition. So why not combine your workouts and your dating life and be successful at both?

You see this hot girl at the gym. What do you know about her? Nothing. The only thing you do know is that she likes to work out, so use that information and invite her out on one of my “workout dates.” For girls these “dates” are much more fun and easy with less pressure than dinner or a movie, so they are more likely to say yes!

Already in a relationship and want your partner to get back into prime condition? These dates are great for relationship building and help you avoid the “don’t you think you should hit the gym?” conversation and still get you the same sexy results.

This is a great way to get in some heart-pumping cardio while enjoying the beautiful scenery, but not so intense that you can’t talk to your partner. This one is a good first “workout date”—just make sure to wear sunscreen and deodorant and bring lots of water!

Sounds romantic, doesn’t it? The truth is, walking on sand is an amazing workout for your legs, butt and abs. It’s unstable so your body has to constantly keep you balanced by using your legs and core.

For those of you who don’t mind a little chill, ice skating can be a great, flirty, fun way to get in some serious exercise. You will also get some credit for a creative date. If you don’t know how to skate (like me) learning something new together can be a great bonding experience.

Other then the hideous shoes they make you wear, bowling is a great way to get some friendly competition on. I always like to make sexy little bets with my date to make it even more interesting. Plus, you can burn between 120-250 calories per game. Talk about multitasking!

If one of you has a dog, it’s a great excuse to get together or get out of the house and off the couch. Enjoy the weather and give yourself and your dog a little fresh air and exercise. If your partner is anything like me (a sucker for a cute dog) this one will always work.

Now that you have all these great date ideas, get out there and use them! Let me know how it goes in the comments below or on Twitter (@Jayde_Nicole).

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Next week: A Beginner’s Guide to the Gym

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

Stress is something we all deal with on a daily basis. We have demanding jobs, busy schedules, family life and, of course, our love lives that cause us stress and in turn cause us to gain weight. Stress can also cause sleep irregularity, loss of sex drive, autoimmune diseases and even heart disease. Most people just accept the fact that they are stressed and don’t do anything about it. I’m here to teach you how easy it is to eliminate and deal with your stress and become a healthier, happier you.

Think about the things that really trigger your stress hormones. Is it a certain person at work? A roommate or partner who always leaves their stuff lying around? A family issue you haven’t dealt with? Whatever it is, you need to confront it head-on! Tell your roommate that leaving dirty dishes in the sink drives you crazy. Deal with your issues, resolve them and try to eliminate as much unnecessary stress as possible.

It sounds silly, but creating a routine, using your handy cell phone calendar and making to-do lists can really help. Having everything in order allows you to feel less overwhelmed and out of control—a huge cause of stress.

There are so many foods out there that actually help tame or counterbalance the hormones that stress causes and enhance your mood. Oatmeal is a great breakfast food: It sends an amino acid called tryptophan to your brain, which triggers the creation of serotonin. This creates a calm and happy feeling. Other foods that trigger a similar reaction are pistachios (one of my favorite snacks), pineapple, dark chocolate, spinach, eggs, water, avocado and a glass of red wine. So head to the grocery store and stock up!

Now that you’ve gotten rid of all the stress triggers, it’s time to manage the type of stress you just can’t avoid. If you want to be successful you are always going to have to deal with some sort of stress. Using things like lavender or sandalwood scented candles in your home (don’t worry guys—it’ll be our little secret), drinking chamomile tea and taking a supplement with calcium and magnesium can also help you de-stress when you’re done with your work day.

Yes, it’s true: Girls and guys alike seem to always use the excuse of stress as a reason not to have sex, but did you know that it is actually a huge stress reliever? When you have sex your body releases oxytocin and endorphins that make you feel happy and energized. More sex in a relationship usually results in a happier partnership as well, and less arguing also means less stress! Exercise is another great way to release these hormones. So hit the bedroom and the gym!

Next week: Five Great Workout Dates

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

We all know that working out is good for your health, but did you also know that making time for the gym can improve your sex life? Exercising not only makes you look and feel better, it actually helps your performance in bed.

Start with some light weight-lifting. It causes the body to produce testosterone, an important hormone in the male sex drive.

In addition, do some push-ups, sit-ups and crunches. These exercises lead to better sex by strengthening your chest, shoulders and abs. A strong upper body can increase stamina—these muscles are used during most sex positions.

Doing Kegel exercises are not just for women, guys. They are a great sex exercise for men because they can help endurance and control by toning your pubococcygeus muscles. If you’re a guy and you have never performed a Kegel, start by interrupting the flow of urine while going to the bathroom—this might sound strange, but it will help get you acquainted with your PC muscles. Try to hold it for 10 seconds, then relax. Do as many reps as you can. Trust me, it will pay off!

Now, let’s stir up your sex life by adding some new positions—there’s no better way to get your body ready than by practicing yoga. It will train your body to bend in new, creative ways, resulting in better flexibility and muscle endurance. Both are very important to achieving a healthier, more sexual version of yourself. And, really, who doesn’t want that?

Once you have left the gym, it’s time to hit the kitchen! Our sex drive is greatly affected by what we eat on a daily bases. Here are my top foods to eat your way to a better sex life.

You want to get your blood moving with some foods that will help stimulate circulation. Go for food rich in L-Arginine, such as oatmeal, walnuts, fat-free dairy, green vegetables, root vegetables, chickpeas and seeds. These are all tasty and very helpful for improving sexual function in men.

Foods that are high in omega-3 fatty acids are also great for your libido. Try mackerel, salmon and wild salmon. For you vegetarians out there you can always take an omega-3 supplement like I do.

Try to avoid foods that are high in saturated fats, which can be a killer for your sex life. Not only does it pack on the extra pounds and lower your endurance, but over time it also clogs arteries, which can impair the flow of blood to your genitals. This interferes with your ability to perform, as well as your sexual pleasure. So drop that bag of chips and pick up some healthy trail mix now!

This may surprise you, but there is some truth to the oyster theory. While they aren’t exactly a proven aphrodisiac, they are the richest food source for zinc. Zinc has been linked to enhanced libido and sperm production. A lack of this mineral in your diet can cause impotence and infertility. You can also get zinc from brown rice; dark, leafy vegetables; and turkey.

Now you have all the tools you need to become a master in the bedroom! Start today and enjoy all the benefits; I know your partners will be happy you did.

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Next week: How to give stress the boot!

Top photos by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on Jayde’s Twitpic gallery (to the right) to see what she’s been up to this week.

Ask any woman what her favorite part of a guy’s body is and she will always say the six-pack. Running your hands along rock-hard abs is such a turn-on. And for girls, having a sexy flat tummy is a must. You may think that looking like Ryan Reynolds or Jessica Biel is just not possible for you, but I am here to tell you it is. With the right nutrition and these amazing moves you will be there in no time.

A great way to start is simple crunches. You just need to make sure you are doing them correctly: Keep your neck in line with your spine, and lift those shoulder blades up off the ground with your abs. Start with doing them until it burns, and then do 10 more—that will give you your reps. Do three sets with a minute-long break in between each set.

To make this a little more difficult you can hold a medicine ball on your chest to add weight, or perform it on a boso ball to make it unstable.

Now, I always love to do double duty while I’m working out and that’s what makes this one great. You are going to combine your crunch (which really works your upper abs) with a knee lift to work your lower abs at the same time.

To make this one more difficult put your legs straight up in the air and lift up with your lower abs. Add ankle weights as you get more advanced.

You also need to pay attention to your diet. A lot of the time you will actually have a strong core but with body fat covering it up. What a waste! First, you must stop drinking your calories. Soda, juice and full-calorie beers are a big no-no. Replace with water, green teas and the low-calorie light drinks (if you must). Try to replace your morning sugary cereal with oatmeal and berries, and your burger with lean meats such as light turkey. Use avocado and leafy greens to fill your sandwiches and wraps. Replace your white bread with whole grain–and the same goes for your pasta and rice. These small changes will help blast away your belly fat.

Want a quick boost to help flatten that tummy? Try a cleanse. I am a big believer in cleanses. Not the crazy starvation, juice and paprika ones but the all-natural supplements you take along with your healthy diet. I suggest my Secret Weapon Cleanse. I live by it! I take one in the morning with my breakfast and one before I go to bed, for 15 days. The result? More energy, a flat stomach, better skin and a clean, detoxed body!

With these moves you will soon have a sexy six-pack like the ones you drool over. Make ‘em jealous, and see you at the gym!

Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.

Next week: Strength-training moves to make you a star in the bedroom.

Top photo by KefskiPhoto.com

Launch Gallery

Subscribe to Workout Wednesdays

Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.

Click on my Twitpic gallery (to the right) to see what I’ve been up to this week!

Every gym has one of those people. You know the type: that loud, obnoxious and just totally inappropriate guy who is making a scene with his bad gym manners. I see them all the time as I do my workouts. Well, I’m here to make sure you are not one of those people. Follow my five rules to not becoming a gym disaster!

When I am 10 minutes into my stair climber, out of breath and sweating like crazy, the last thing I want is some guy trying to hit on me. It’s just the worst! Wait until she is done, wiped off her sweat and has caught her breath and you’re in the clear.

No matter what song comes on or how great of a singer you think you are, remember you are the only person that can hear you music. I can’t tell you how many guys I see just rocking out dancing to their favorite song. It looks ridiculous! And if I’m being honest, it’s a little embarrassing…actually, it’s super embarrassing, and there is no possible way to recoup your dignity from this one. So keep your dance moves and serenades to yourself!

Listen, I get it. You have lost a little weight and you are feeling super confident of your newly-found ability to see your toes! You want to show the world! Here’s the thing: No one wants to see that, no matter what shape you’re in. So remember, stick to your fitted workout tee to show off your new muscles and ditch the gapping muscle tanks.

Yes, spin classes are great. They help you lift your butt and tone your legs…not to mention they’re full of hotties dripping in sweat. But it is not the time or place to ask one of those hotties for her phone number! You’ll get turned down and you’re stuck on that stationary bike for another awkward 50 minutes. And if by some chance she gives it to you? You still have 50 minutes of trying to look good and keep your composure while keeping up with the class. Save the drama and work your romantic mojo after class.

This, friends, is the ultimate gym turnoff. Okay, sure, you want everyone to know that you are working hard, that your weights are heavy, and that you are super strong. Let your muscles do the talking. Counting your sets out loud or grunting while lifting weights doesn’t impress anyone. What it does do is gross people out. I absolutely have to leave the room when I hear someone breaking this rule.

And there you have it! Follow these rules and you will be in the clear. See you at the gym!

Next week: Get my tips on how to achieve those sought-after sexy abs!

Now it’s your turn: What are your ultimate gym don’ts? Tell me in the comments below!

Top photo by KefskiPhoto.com