Diet & Fitness Blog

Labels: exercise, fun, music, workout

By Raphael Calzadilla, B.A, CPT, ACE
eDiets Chief Fitness Pro

Gym, schmym! You can improve your fitness level without a gym membership. It's time to stop making excuses. I've designed a simple but effective workout to get your muscles firm and tight. No false promises -- just a realistic alternative to all the noise in the world of fitness that makes us hate exercising.

The only equipment you'll need is a fitness band (with door attachment), a fitness ball and a mat. You'll be working the entire body.

Click here to check out Raphael's Expert Pick fitness kit and take advantage of limited time HUGE savings!

Fitness Band Two-Arm Lateral Raise (Shoulders)
Stand on a fitness band with feet closer than shoulder width apart and knees slightly bent. Hold a handle in each hand with your arms down at your sides and palms facing the legs. Contracting the shoulder muscles, lift both arms out to the sides while maintaining a slight bend in the elbows until your hands reach shoulder height (Palms face the floor). Slowly return to the starting position. Exhale while you raise your arms. Inhale while returning to the starting position. The farther your feet are from each other, the more challenging the exercise becomes. Do not attempt to raise your hands past shoulder height, and do not bend your wrists during the movement. Perform three sets of 10 repetitions.

Fitness Band Curls (Biceps)
Grasp the two handles of the resistance band while stepping on the band with feet closer than shoulder width apart. Point your toes forward and maintain a slight bend in the knees. The palms of your hands face forward by the sides of your body. Keep your wrists straight and bring the handles towards your shoulder by bending at the elbows. Do not swing your arms. They should remain stationary. All that moves is the elbow joint. Perform two sets of 12 repetitions each.

Fitness Band Overhead Triceps Extension (Triceps)
Stand with your legs staggered with knees slightly bent. The middle section of the fitness band should be placed under the rear leg. Hold a handle in each hand behind your head over your shoulders with a slight bend in the elbows. Your palms can face each other or face the ceiling. Contracting the triceps muscles, extend your arms, lifting your hands above your head. Stop when your arms are directly above your head with a slight bend in the elbows. Slowly return to the starting position. Exhale while extending your arms. Inhale while returning to the starting position. It is important to keep the arm as stationary as possible. Perform two sets of 10 repetitions.

Fitness Band Lunge (Quadriceps, Hamstrings, Glutes)
Stand in a staggered stance and position your front foot on the band and back foot behind you. Grasp the handles and position your hands at about face height. Cathy's palms are facing forward, but you can also have your palms face each other if that's more comfortable. Lower your front leg and make sure to keep your back knee from touching the floor (it should only come close). Avoid the front knee touching the floor as well. Push back up to start and repeat. Keep the fitness band elevated in order to feel the resistance. Perform three sets of 12 repetitions on each leg.

The Plank (abdominals -- Core, plus Upper Body)
One of the biggest myths is that we need to perform endless crunches in order to strengthen the abdominals. This exercise is an excellent exercise for strengthening the abs and the upper body, and you won't perform a single crunch. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Contract your abdominals and avoid elevating your glutes (sticking your butt up in the air). Do not hold your breath. Hold for 30 to 60 seconds and repeat two more times.

Fitball Crunch
Although crunches on the floor are somewhat overrated, a fitball crunch will increase the difficulty because it requires more work from your entire ab area. From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back. Cross your hands over your chest. Contracting the abdominals, raise your upper body about halfway. Slowly return to the starting position. Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed. The ball should not roll forward and back -- it should remain stationary. For added support, spread your feet wide the first time you try the exercise. Perform two sets of 15 reps each.

Body Composition Monitor
If you want to track your progress, you can also use the Omron Fat Loss monitor. The monitor is simple to use and uses a bioelectrical impedance method to test your fat levels. It's perfectly safe. No monitor is 100 percent accurate, but I've tested this one and it's very good. So use it as a gauge to monitor your progress.

Perform the entire routine on three alternate days per week and add three or four days of cardiovascular exercise for 20-30 minutes. Also, don't forget to stretch.

As always, your ultimate success in achieving your goals is based on effective exercise, following your nutrition plan and massive amounts of consistency. If you need even more inspiration, then just keep in mind that Cathy, the fitness model you see in these pictures, has lost an amazing 115 pounds and kept it off for two years with eDiets!

You know what you have to do. Do it! Do it!

Check with your doctor before starting any exercise program.

Labels: exercise, product, weight-loss, workout

There is certainly no shortage of leggy ladies in Hollywood, but gorgeous gams always come with a price. Believe it or not, those stunning stems you see out on the red carpet are not simply the product of luck or favorable genes. Celebrities work hard to sculpt their lovely limbs through a combination of strength training, cardio and a healthy diet. So who’s currently got a leg up on the competition, and how'd they do it?

According to an In Touch magazine poll, Gwen Stefani, Jennifer Lopez, Cameron Diaz, Jessica Simpson and Tina Turner come out on top of the leg list. Stefani and Turner also made the list of "the sexiest legs in show business" provided by the British tabloid The Sun, along with such popular celebrities as Beyonce, Britney Spears and Christina Aguilera.

Gwen Stefani's key to success is… well, getting sweaty. She likes exercises that get her blood pumping, like jumping rope, using her elliptical trainer and strength training, which she just rediscovered.

Gwen makes it look easy to have great legs, but she has to work hard, just like everyone else. She loves pizza but explains, "If I want to eat pizza, I do, but then if I want to wear cute clothes, I don't. I have to get into these clothes, so I exercise outside, such as hiking, and work out with a trainer."

Multitalented celebrities like Stefani have to keep in great shape for their live shows and photo shoots, but when transitioning into film, they often have to increase the intensity to look the part. Jessica Simpson worked hard with a personal trainer for six months to get her scene-stealing stems in the Dukes of Hazzard.

This bubbly blonde has always had a nice physique, but for her role as Daisy Duke, she had to tone and shape her legs and butt. Simpson had to do justice to the famous Daisy Dukes that ushered in a new era in short shorts. The actress used personal trainer Mike Alexander, who not only developed and chaperoned her workouts, but also sat with her through every meal. The only bread Simpson ate was wheat, and she abstained from sugar and fried foods.

The workout regimen that Alexander tailored for the Southern starlet consisted of 20-30 minutes of cardio and 45-60 minutes of resistance training, five or six days a week. He explains that squats have to be one of the biggest metabolism-boosting exercises there are. The two main exercises in Simpson’s routine were squats (2-3 sets of 20 reps) and lunges (each leg: 2-3 sets of 12 reps).

Alexander recommends trying squats to raise your bottom and sculpt your thighs:

"Stand with your feet approximately two feet apart. Then turn your feet outwards, keeping them in line with your knees. Hold your arms out in front of you and slowly lower yourself down until your thighs are parallel with the floor. Keep your bottom tucked underneath you and your stomach pulled in. Hold this position for three seconds before slowly standing back up. Do 20 repetitions."

Though Cameron Diaz is no stranger to healthy eating, the star admits that she wasn't a convert to exercise until after she landed her big role in the Charlie's Angels movie.

"Before Charlie's Angels, I never exercised. Not a day. I always associated it with pain and discomfort -- something you do if you have to," Cameron told Self magazine. "Then, for the movie, we worked out eight hours a day, five days a week for three months, and I learned what it felt like to be strong."

Though she no longer works out eight hours a day, Diaz's current exercise regimen includes cardiovascular exercise on the elliptical trainer, light weight lifting and Pilates. According to CelebrityDiets.org, one of Cameron's favorite exercises for developing great legs is the reverse lunge. And, these days, she enjoys breaking a sweat!

"I love being physical. I love sweating. I love getting my heart rate up. I love challenging myself. Physically, I can do pretty much anything I put my mind to, and I like that feeling," Cameron says.

If you want to get legs like a Hollywood diva, our Chief Fitness Pro Raphael Calzadilla can help you get a leg up on the competition.

"Many women think they can spot reduce," Raphael notes. "They want to get their legs and hips slimmer. They think there are some magical exercises that can do that. Leg exercises strengthen the muscles and tighten them. But unless total body fat is reduced, combined with a cardio program, it’s not going to work."

While cardio works wonders in burning fat, it's the muscle-building exercises that really hold the power to achieving results. Generally, you should do three days a week of a full body workout.

Labels: celebrity, exercise, workout

When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.

1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.

Looking for a great place to start? How about with our FREE diet profile? Click here!

2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.

3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!

4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.

5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.

Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!

What are some of the things you do to get out of couch-potato mode? Let us know how you get motivated below...

Linda Spangle, RN, MA is author of 100 Days of Weight Loss. For more information on Spangle and her inspirational book, go to www.100DaysChallenge.com.

Labels: exercise, tips, workout

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don't let your opposing knee touch the floor. Perform 12 reps on each leg.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner.

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner's eyes while performing the exercise and keep your torso facing forward -- don't twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Hamstring Stretch

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine's gift that's thoughtful and meaningful. Otherwise, the remainder of 2008 will look like this:

Happy Valentines Day!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with The American Council On Exercise.

Labels: exercise, fun, holidays, relationships, weight-loss, workout

Labels: exercise, motivation, music, weight-loss, workout

The workout is simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. No anatomy lessons today, simply something you can do in your living room or office. The only weight you'll need is your own body.

This series of movements will take about 20 minutes or less. Yep, you're reading correctly -- just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you'll feel rejuvenated without all the added stress of having to go to the gym.

I've designed this routine so that one exercise stimulates multiple muscle groups. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps -- it will come. If you're a beginner, take your time and go at your own pace.

1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Bonus! Get more great ab exercises here.

There you have it! Five exercises performed for two cycles in just 20 minutes. You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses -- all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: exercise, weight-loss, workout

I have a few different playlists that I listen to when I'm working up a sweat. Depends on my mood that day, I guess. One day Britney Spears might get me motivated, and the next day, it might be Jimi Hendrix that does the trick.

Either way, it's my list, my ears and my headphones -- so no one else has to know about my occasional (and potentially embarrassing) Village People days.

So we want to know: What are your favorite workout songs?

Share them with us by commenting below, and we'll compile the Ultimate Workout Music playlist and share it with you later!

Labels: motivation, music, workout

As much as we'd all like to think energy comes in a bottle, it doesn't. But that doesn't mean you can't find it elsewhere. You just have to know the right places to look for it!

First of all, don't believe the hype. No matter how many commercials you see with energetic, skinny people running around, they didn't get like that from whatever product is for sale. It's called acting, and the product is most likely a scam.

Second of all, one of the most well-known sources of energy drain is stress. You'll see as soon as you learn techniques to reduce stress, your energy levels will increase. One great suggestion to try is deep breathing; another is meditation.

With that said, check out these five surefire tips to aid you in regaining an upward momentum:

1. Get adequate sleep -- This may seem like a no-brainer, but many people suffer from different forms of insomnia. Although the average amount of time is eight hours, it's whatever you need to feel rested and only you can determine that. Avoid caffeine and alcohol to assure a good night's rest.

2. Stay hydrated -- It is not only important to stay hydrated for your skin and digestive health, but your overall engine running, as well. Remain conscious about how much you're drinking throughout the day. You'll feel better when you've imbibed enough water!

3. Take a multivitamin -- Eating a balanced diet doesn't insure you'll get the minimum dietary requirements you need for energy. To remind yourself, put your bottle of multivitamins next to your toothpaste or something else you know you'll use at least once a day!

4.Exercise -- Although many people think exercise makes you tired, it does just the opposite if done in moderation. Exercise actually increases energy by getting the heart pumping, providing oxygen to working muscles and by increasing cardio respiratory capacity.

5. Eat breakfast -- Many may think it's not that important, but those who eat breakfast sure can tell the difference on days they skip. Your body is resting all night and the only way to get it started in the morning is by feeding it. It's like trying to start a car without gas -- it won't work. Something light and healthy is a great way to start your day.

Although the idea of a fizzy, lifting drink like the one in Willy Wonka and the Chocolate Factory is a fantastic one, there is no such thing. Actual products on the market try to persuade the public their liquid energy is a magical experience. But it's not. Red Bull doesn't really give you wiiiings.

And next time you're feeling a little sluggish, don't rush to Starbucks for that Venti Mocha Frappuccino with extra whipped cream. Put on your mp3 player, kick on some energetic music, grab a bottle of water and take a brisk walk.

Everyone could use a little more energy in their day. Just a little push is all we need sometimes to kick into high gear. Just changing a few things in your everyday routine can make a difference. Try these tips -- they're almost a guaranteed prescription for increased energy.

Labels: career, motivation, tips, workout

The quote provides a secret formula for burning fat: We must use time to our advantage. I'm a big believer in setting short-term goals. I like long-term goals as well, but there's something magical about a short time frame. It allows for maximum mental and physical focus.

If you think time and goals aren't critical to your success, then think of the moments when you've heard people make general comments such as, "I'm going on a diet," "I'm going to start working out" or "I'm going to lose weight." These are all generic declarations with no time frame and no specific goal. The result: failure.

If you're focused, you'll succeed. The problem with longer-term goals is that the longer time frame makes it difficult to achieve the goal. Motivation waivers, stress sabotages your efforts and... well, life happens. However, if you want to see fat burn off your thighs, butt and everywhere else, then a short-term goal is your best strategy.

I frequently provide eDiets members 30-day goals. We set one or two goals, no more than that. Again, we use time to our advantage.

I'm providing a four-week goal, which includes a cardio fat-blasting workout to help you to achieve some quick results.

It's not possible to provide an exact solution for thousands of people who read this, but this plan will get you going in the right direction. If you abide by the formula, you can lose 6-7 pounds of fat in 30 days. Results will vary based on several factors, not the least of which is compliance.

If you're already an eDiets member, all you need to do is replace your current cardio workout with the one I'm providing. Your precise nutritional/caloric deficit is already taken care of by us. In fact, you have the hardest part out of the way.

If you're not an eDiets member, you'll need to reduce your current calories by approximately 200 or slightly below what you perceive to be maintenance. This isn't exactly how I would prescribe it, but it's the best recommendation I can provide if you're not on an eDiets plan.

Now it's time for the workout.

One fundamental problem with cardiovascular exercise for many people is that they never change their routine. I know people who've performed the same treadmill workout at the same intensity levels for the last two years. That's fine if you're looking for healthy maintenance, but it's ineffective if you want to burn fat.

Most people tend to do the same workout day in and day out and many end up giving up because they get psychologically burned out. It's sort of like eating a cheeseburger -- you may love burgers and it may be your favorite cheat food, but if you had to eat it every day for a year, I guarantee it would make the bottom of your favorite food list.

The same applies to exercise. You simply can't use the treadmill or elliptical every single workout for the same amount of time and same intensity levels. It will eventually catch up to you. When it does, you'll start to make excuses as to why you can't workout and you'll actually convince yourself the excuses are legitimate.

The human body will adapt to any exercise routine in about four to six weeks. If you do the same routine over and over, the body will adapt and become efficient at the movement. That's a good way to hit the dreaded plateau.

The following is my four-week fat-blasting workout that's designed to produce results. If you've been power walking for 20 minutes on the treadmill every day for the last year, things are about to change. You can select any type of cardio you wish as long as you adhere to the parameters of each two-week segment.

The goal for the workout is to stimulate your metabolism as efficiently as possible in a four-week time frame. We accomplish this by varying duration, level of intensity and change of workout protocol.

Fat-Blasting Workout

1. Longer duration/moderate intensity (week 1 and 2) -- This cardio method is based on keeping an elevated heart rate but not working so hard you're short of breath. I recommend 40-45 minutes (beginners can begin with 20 minutes) of power walking or light jogging. This can be performed three to five days per week depending on your level of experience. I also recommend maintaining a heart rate of approximately 70 to 75 percent.

2. Interval Training (weeks 3 and 4) -- This workout can be performed three to four days per week. Interval training is best described as incorporating higher intensity exercise with lower intensity ones. This method helps stimulate and speed the metabolism. Intervals can be applied to any form of cardiovascular exercise and, although it's been a widely used technique for training competitive athletes since the 1950s, the concept grew into mainstream fitness in the 1990s.

The beauty of interval training is that you don't have to work out for long periods. The following is a protocol for interval training using the treadmill as an example:

Warm-up for 5 minutes at light speed level

Labels: diet, exercise, workout

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