Sunday, quick update...

Congrats to Carrrie Schultz who has lost 13lbs and 20 total inches in less than 4 weeks. Way to go Carrie! Not only are you improving your health, but you are also creating an incredible product testimony. With 3 potential orders already, you are well on your way. Keep up the great work!

Be Happier: 4 Life Changing Reasons To Get Active.

There are literally hundreds of reasons why being active is beneficial.  Exercise is good for your body, your mind and for your social life.

Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

1.  Reduced stress

Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.
Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important.
Stress also often causes over-eating and this can lead to weight gain, in turn this can increase your stress and then the cycle repeats.
Even I have succumbed to stress and hidden out in my pantry (where I keep the cookies!) during times of high pressure.  Knowing that this wasn’t the best reaction, I took time out and realized that I needed to do something that would help me cope with the stresses of my life.  I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.
2. Feel more productive in work and life
I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information. (I’ve tested this philosophy on my own children and it definitely works for them.)
You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!
3. Positive lifestyle attracts positive people
When you make a conscious effort to improve yourself through becoming more active, your confidence gets a boost.  Even better, your new positive approach can convince those around you to also make a positive change.  This is especially true if you decide to take a class or join a fit club.
Who knew that by improving yourself you¹d have the potential to improve others too?
4. Increase your happiness
Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate.  I’d much rather get my happy endorphins from activity because it¹s long lasting.  When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so-happy energy drop.
What goes up must come down and if you constantly spike your blood sugar in this way, you¹ll find it hard to balance your mood. Instead, try involving yourself in a healthy activity as this may make you happier because you¹ll have more energy and your mood will be stable.

***

Activity really is good for everyone.  Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract positive happy people.
Happily, I think that promoting an active lifestyle will eventually make the world happier, healthier place.
By Samantha Clayton

Meal Deals -� when more isn't necessarily better

A “meal deal” is no bargain if you’re just buying extra fat, sugar and calories.

There’s an old joke that goes something like this:  two women are having lunch in a restaurant they haven’t been to before.  As they’re finishing up their meal, one says to the other, “You know, the food here is really terrible!” To which her companion snaps back, “I’ll say!  And such small portions, too!”  It’s so true, isn’t it?  No matter what we’re buying, we’re always looking for a good value – even if it’s food that isn’t very good…or very good for you.

Getting more for your money is generally a good thing, and we’ve been conditioned to look for the best value in everything we buy – from laptops to laundry soap.  But if getting more for your money means getting more fat, more sugar and more calories, that can spell trouble for your waistline.

How often have you felt prodded to overeat – swayed by sales pitches that encourage you to buy more and consume more – and, by implication, “save” more?  Order the bigger burger, and there’s a good chance you’ll be offered a meal deal for a discount on your soda and fries, too (after all, you’ll need more liquid to wash it all down).  Order a large pizza, and you also get a sack of free breadsticks delivered to your door (just what you need for dinner… bread, with a side of bread).

Too bad the same doesn’t seem to hold true for healthy food.  Most of the time, when you buy fresh fruits and vegetables, you buy them by the pound – it doesn’t get any cheaper the more you buy.   I’ve been to movie theaters where I’ve been charged for a cup of water (just the cup, mind you – I had to fill it myself with water from the water fountain).  That’s because the cup probably costs the theater a lot more than the soda does – they could practically give it away if they didn’t have to pay for those darn cups.
How can you keep yourself from giving in when you’re feeling outside pressure to overeat?
Focus on getting nutritional value, not just a huge amount of food
Is your goal really to buy “more food for less money”? What you should be thinking about is how to buy the most nutrition you can with your money.  Spend $3 on a fast food meal and you’ll get about 40 grams of fat and a quarter-cup of sugar.  For the same three bucks, you could buy a carrot (all your vitamin A for the day) an orange (all your vitamin C for the day) a banana (a hefty dose of potassium), a bunch of broccoli (nearly all your folic acid for the day) and a can of black beans (22 grams of protein and 15 grams of fiber).
Practice saying “no, thanks”
A few weeks ago, my local supermarket was giving away a one-liter bottle of soda with every purchase of $25 or more.  The checker just couldn’t believe that I didn’t want it – “but it’s free!”
So practice saying “no”…“no thanks”… “thanks, but no thanks”…”I’m good”…
You’re the one who determines how much you should be eating
Remember who’s in charge.  Just because a restaurant is willing to throw in an extra helping of food and call it “dinner”, doesn’t mean it’s an appropriate amount of food for you.  You know what how much you should be eating.  Keep a mental image of your portion sizes, and do your best to stick to them. 
Don’t buy it if you don’t want it
Sure, it sounds like a deal if you “buy one and get one free”.  And, if you’re good at taking home the extra for another meal, this might work.  But if you don’t want it – and you know you’ll be tempted to eat it – don’t buy it.  A “good deal” isn’t so good if you’re getting something you really don’t want.

Written by Susan Bowerman, MS, RD, CSSD.

What's the best diet for me?

The best diet is the one that works best with your lifestyle, your budget, your food preferences and how much effort you’re willing to give.

One of the more entertaining aspects of my work is that whenever I meet a new weight loss client, I never know where the conversation will lead.  Usually, I’ll start by getting some history – I want to know what’s the most and the least they’ve ever weighed, what motivates them to eat better and get into shape, and also what’s worked for them in the past and what hasn’t – that sort of thing.  From there, I can start to get a sense for how much effort each particular patient is willing to put forth, and what their expectations are.  And then we come up with a plan. But I can’t just tell someone what they need to do – I need to help them figure out how they’re going to do it, too.  And we work together to figure out what’s going to work best for them.

Does one size fit all?
When it comes down to it, there’s no “one size fits all” diet plan.  Everyone is different, and I need to take into account not just a person’s food likes and dislikes – I also need to know what their day is like, if they like to cook or not, if the cost of food is an issue, what time they exercise, how often they eat out (and where)  – there are a whole host of factors that I have to consider before I can give someone meaningful advice.

Should you take on a lot at once?
And then I have to consider what my clients want – or think they want.  Some people prefer a fairly strict approach – often, in fact, deciding to tackle a lot at once.  I’ve had plenty of clients who’ve decided to simultaneously attempt to lose weight, start exercising and quit smoking.  It’s a lot to take on, but it canwork.  Maybe it’s the idea of  ‘wiping the slate clean’ and making a truly fresh start – sort of a “today is the first day of the rest of your life” attitude.  And sometimes when you’re working on one thing, it can reinforce the other changes you’re trying to make – as in, “if I’m going to exercise, it doesn’t make much sense to keep smoking”.
But when taking on too much doesn’t work, it’s usually because the process becomes overwhelming – there are just too many changes involved and too many adjustments to be made.  And then, people tend to simply give up – and nothing gets accomplished.

Or are you one to take things more slowly?
On the other hand, there are those who take a more cautious approach – they like to dip their toes into the water, and see what feels right.  They might make a few changes to set them on the right course, get those pretty well established into their daily life, and then move on to make a few more.  Slowly, over time, they accumulate a pretty impressive list of diet and lifestyle changes – and since they’ve given themselves a chance to let them settle in, they’re usually in pretty good shape to continue.

Figuring out what works for YOU will help you build a healthy diet and lifestyle plan
The point is this – there are plenty of paths that lead to the same destination.  Some are short and direct, others might meander a bit – and neither one is necessarily better than the other.
Just as I do with my clients, you need to think about what you realistically can do.  If you hate cooking or just don’t have the time, does it make sense to adopt a diet that requires you to home-cook every meal?  If you can’t remember the last time you ate a fruit or a vegetable, is it realistic to think that you’ll suddenly start eating seven servings a day?  Maybe not.
But remember this.  The way you choose to eat, the amount of activity you get, the lifestyle choices you make are yours – you own them.  And you also need to accept that the results you get will be a direct reflection of how much effort you put forth.  The harder you work at it, the better the results.  But that doesn’t mean that slow and steady can’t win the race, too.  Because the best diet isn’t the one someone else tells you to follow – the best diet is the one that works for you.

By Susan Bowerman

Best butt toning exercises

I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt was a good thing. I was in my teens and had never even thought about how my body looked because to me, as an athlete, my body was my vehicle. I had muscles upon muscles and my posterior chain was rock solid but, thanks to Jennifer Lopez, I suddenly felt that I didn’t just look like a boyish athlete! I had a quality that was associated with being feminine, sexy and, to my mind, awesome.  Through a summer media craze based on one woman’s derriere, I suddenly received a huge confidence boost.

It’s amazing how the media continues to play a huge role in the way we think about our bodies.  As a runner, a strong physique came with the job description, not to mention my genetic predisposition from my parents. I sure hope it’s a fashion statement that will last because my children are already showing signs of having sprinter-shaped bodies.

I’m not saying that a big butt makes anyone more or less attractive overall but I do think that it’s important to have strong set of muscles behind you.  Add in the confidence boosting benefits of a firm butt and there’s no reason why you shouldn’t make sure a saggy bottom is never part of your life.

What’s the best way to tone up your butt? 

As a trainer I’m often asked: “How do I get a good butt?” and my answer is generally the same every time. I have to be honest and say that genetics play a huge role, however body builders are the living proof that quality exercise and nutrition can enhance any muscle group. A strong ‘gluteus maximus’ and ‘gluteus minimus’ – the training terms for your rear end – can be achieved through a combination of strength training and a good sprint program.

Butt toning tip 1 – Run your way to a great booty

Not surprisingly, I recommend running – it will help burn off excess flab while also building up your muscles.

Sprinting is essentially the weight lifting of running especially when you throw hill running into the mix because your posterior chain muscles – including your calves, hamstrings and glutes – generate a lot of the power that is required when sprinting.

Try adding one or two 30-minute sprinting sessions into your workout week. Sprinting for 20 seconds then resting for 60 seconds is my personal favorite. Remember to build up to it though. You must walk before you can run, so only up your speed as and whenyour body feels ready.

Butt toning tip 2 – Make squats work for you

Squats, squats, squats – you can never do too many squats.

Squats will work your butt muscles and putting the effort into a repetitive squat routine will get your booty in shape in no time.  I recommend variety, so try a combination of squats.  Options include a basic squat with no weights, then try adding weights, a jump, or speed variations.  You could even work your way up to split squats and one-legged squats.

There are many variations to this amazing exercise so, no matter if you are new to exercising or a seasoned professional, find the types of squat that are most comfortable for your body and add them into your fitness routine three days a week.

***

A great butt is not the be all and end all

By adding these exercises into your weekly routine you’ll be working your glutes and building a firm butt, but don’t forget that burning calories and being active are a great reward too.

When it comes to your body, health and wellness, we have to put jokes, vanity and the media aside. Remember that the visible benefits that come from working out are just an added bonus – it is the internal change and the improvement of your overall wellness that is of ultimate importance.

True beauty always comes from the inside.

By Samantha Clayton

Five Bad Eating Habits You Should Break

Bad eating habits lead to unhealthy behavior. Five of the most common bad eating habits are skipping meals, eating while distracted, eating comfort food, not using portion control & eating too fast. Skipping breakfast can lead to later becoming overly hungry & then over eating. Eating too fast can also cause you to eat more than you should. Herbalife nutrition expert Susan Bowerman says that keeping your bad eating habits in mind could help you break them.

http://video.herbalife.com/#!/video/1286143/35573

How To Get Rid Of Upper Arm Fat.

Do you know what a ‘bingo wing’ is? What about a ‘flabby flapper’? If you have no idea, then you probably don’t have an area of loose musculature at the top of your arms. Plenty of people do however, and it can be a major confidence drain.

Both men and women can have a tendency to store fat on their upper arms and if that applies to you then, don’t worry, we can tackle the issue with some key exercises.  You may also feel that your upper arms are saggy if you’ve lost weight and have excess skin in this area but, again, don’t worry, my advice addresses this too.  Together, we will wave goodbye to arm jiggle and show off our toned and defined biceps and triceps.

Although you can’t command your body to lose fat from a specific area, a variety of weighted toning exercises can help you improve your muscle mass. I recommend combining bursts of general fat burning cardio vascular activity with upper arm focused strength exercises, and you will be showing off your newly sculpted guns and saying goodbye to unsightly bingo wings in no time at all.

It’s easy to add in some upper body exercises throughout the day at home or at work. You don’t even need to use heavy weights; a simple full water bottle or cans from the pantry can be a good starting point. In the workplace, you can try using using paperweights or a ream of photocopy paper.
You might also want to consider investing in small sand bags as these can be great tools to help you start toning up.  I can also recommend resistance bands as these stretchy ribbons are a light weight solution for adding resistance workouts to your day, they are inexpensive and light weight so you can take one almost anywhere and, although it’s a different feeling than weights, the resistance created is just as effective for toning your body.

Focus on toning up and building your strength:
Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.
Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Excessive direct overhead movements are often not necessary and can cause stress on your shoulder joints so keep your movements in front of you.

The benefits of gaining a little muscle:
There are several benefits of gaining additional muscle mass.  The most exciting being that your body will naturally burn extra calories all day long in order to sustain your new muscle.  You will also find that the additional strength you will gain from lifting weights can help you with your day-to-day tasks and weight-bearing exercise has been linked to considerable improvement in bone density. Resistance training is recommended by ACSM (American College of Sports Medicine) as it is especially beneficial for an aging population.

Focusing on upper arm strength-building for just 10 minutes a day will soon pay off.

Dedicating a small amount of time each day to upper body resistance training, and avoiding the trap of spending hours a day in the gym, can help you reap the benefits without the severe muscle soreness that over exercising a specific body part can give you.

Try to dedicate 10 minutes a day to an arm exercise routine and remember to stretch both before and after you exercise to avoid injury and tight muscles. It’s amazing how quickly your body can respond to resistance training.

There are many effective exercises that focus on the upper arm. Try a combination of bicep curls, bent over rows, tricep kickbacks, shoulder presses and plank holds.

The tricep kickback is one of my favorites as it focuses on the back of your arms and the tricep can be overlooked in favor of the much more famous bicep.

How to do a tricep kickback correctly

  –  Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend yourknees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle.

-  Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep you arms tightly tucked into your sides.

-  Extend your arms back behind you and slowly straighten your arms; you will start to feel your triceps working as you lift the weight behind you. Hold the lift for two seconds and return to your starting position and repeat.  If you want to intensify the work turn your palms upward.

-  Try to do 10 reps per arm but stop if you feel uncomfortable.

You can do this exercise with both arms at the same time or you can do it firstwith one arm and then the other.   If you prefer to work one arm at a time, be sure to place your dumbbell free hand on your thigh and use a staggered stance to help keep your back in a neutral position.

There are so many health benefits to be gained from a balanced combination of diet and exercise.  I believe that taking a little time each day to focus on yourself is never a bad thing and with a consistent approach, you’ll soon be waving goodbye to sagging arms with an arm wave that stops when you stop.

Written by Samantha Clayton.  

The Truth About An Active Lifestyle

People imagine having to dedicate hours to insane workouts or worse, they might think of extreme sports that they’d hate like, perhaps, skateboarding and skydiving. I think this is because the term ‘active’ can have so many meanings.  We hear the word being used in commercials with a visual of a man diving off a building and the tag line “Active men use this deodorant” and it sets an expectation about what ‘active’ really means.

Some people think you have to be skinny to be active. Again this is because the media often uses the term ‘active’ while showing incredibly toned bodies with 6 pack abs. Subconsciously, this can make us associate an active lifestyle with too much hard work and danger. So if you, like so many others, find yourself saying “I’m not cut out for this active lifestyle thing” let me try and change your mind.

The perils of our modern lifestyle
The modern world of technology and advanced transport has changed the way we live. We often spend far too much time sitting at a desk staring at a screen. And, it’s a sign of the times that many people go straight from front door, to car, to parking lot.  Then they ride the elevator up to their offices, often with no fresh air in between leaving the house and arriving in the office.
Being active doesn’t take much; adding a walk around the block or even to a colleague’s desk can at least get you up and out of your chair.  I always like see how people mix up their commutes by adding a walk, climbing the stairs or even cycling if they’re feeling courageous.
Talking of bikes, have you seen the ’push bikes’ that now have engines on the back?  Or the little motorized scooters?  I bet that no one dreamed how popular these would become back in the 1990s…
Technology is wonderful but it has made us a little lazy. Just because you can sit on a bike and let it propel you to your destination, it may not be the best choice for your body especially if you want to stay healthy.
Find your own ‘active’

The truth is that if you are not sleeping or sitting still, then you are being active.  Even fidgeting counts as activity and helps you burn calories!

Finding the level of activity that is right for your body is the best piece of advice I can give you.  Increasing your activity level can be as simple as taking a midday stroll or as dramatic as training for a marathon. Once you make a commitment to increasing your activity level, guess what? Every few weeks your body will adapt and you may be inspired to take it to the next level.
In my world the meaning of ‘active’ changes every day.  Some days it’s riding real bikes around the yard with my kids and other days it’s an extreme mountain trail adventure… Both are active, both are enjoyable and both are fun!
Getting on the activity ladder is often the biggest step of all, but now that you know that being active does not have to mean skydiving and high intensity workouts, you may be ready to start climbing up your ladder to a more active life.
Written by Samantha Clayton.

4 Barriers To Good Diet Behavior

Want to change your diet behavior? Break through these diet barriers first! Getting out of your usual comfortable routine is hard and the first step is figuring out why you’re resisting change in the first place.

Think about your daily routine – how many things do you do without even thinking about them?  When you’re getting dressed in the morning, which shoe do you put on first?  You’ve probably never thought about it.  But if you always start with the right, try putting on the left shoe first – it might feel a little strange and unfamiliar.  Now imagine that you’re faced with a multitude of things you need to change. Everything you do throughout the day is affected, and you’re constantly reminded that you’re doing things differently. It takes some getting used to.

Change is hard, and it takes time to develop new, healthy habits to replace the old ones.  But in order to get there, you first have to identify the barriers that are getting in your way.  People resist change for many reasons, but here are some of the most common ones.

Good diet barrier #1:

You feel fine, so what’s the problem?

I can’t tell you how many times patients have said to me, “there’s nothing wrong with me, I’m just fat.”  Maybe it’s because being overweight doesn’t exactly hurt the way a headache does – it could be that since the weight comes on little by little, you sort of slowly adapt and don’t notice how it’s affecting you.  But those who tell me that they feel “fine, just fat” before they start on a diet and exercise program are the same ones who come back months later – trimmer and fitter – admitting that they had no idea how badthey really felt when they were heavier.  With a loss of weight and a gain in stamina from regular exercise, they’ve got more energy, they sleep better and they feel ‘like a new person’.   There’s nothing more motivating than really feeling the results of getting healthier.

Good diet barrier #2:

There’s so much you’ll have to give up, it’s just not worth it

You’re envisioning that you’ll have to give up your favorite foods, that you won’t be able to go out and enjoy meals with friends, family or coworkers, and that you’ll have to set aside way too much time for exercise and meal preparation.  Sounds like a lot to give up, and you’re not sure you want to.  But you can learn ways to lighten up your favorite recipes at home and make better choices in restaurants, and you can be just as sociable with your friends over a healthy meal as you can over a cheeseburger and fries.  Focus not on what you’re giving up, but what you stand to gain.  Yes, some things will have to change – but if you keep your “eye on the prize” of better health, you’re more likely to make adjustments.

Good diet barrier #3:

You don’t have the self-confidence to think you can succeed
Maybe you’ve tried a variety of things in the past, but you haven’t ever been able to make much headway.  If you’ve tried everything under the sun but nothing’s worked for you, it’s going to be hard for me to convince you that this time will be any different.  So it helps to look at why you might have failed.  Was the diet too strict and hard to follow?  Did you get too aggressive too soon with your exercise and hurt yourself – rather than easing into it slowly?  Do you eat when you’re not hungry and use food as a reward or a comfort?  Gaining confidence takes time, and you might need to take baby steps to get to where you need to go.  But when you take those same steps over and over again, you’re on your way to establishing new, healthier habits – and to building your confidence.

Good diet barrier #4:

You don’t think anything you do will make a difference
Some people just aren’t convinced that there’s anything they can do to impact their health in a significant way.  They’ll say they inherited their hefty build from their parents, or chalk up a high cholesterol level to ‘bad genes’.  When you believe that there’s nothing you can do that will make a difference, that’s exactly what you’re likely to do – nothing. But you’re just providing yourself with an easy way out.  As it’s been said, “genetics loads the gun, but environment pulls the trigger”.  Genetics alone doesn’t determine how healthy you’ll be – your health is greatly influenced by how well you take care of yourself, too.  And small changes, taken together, can definitely add up.

Written by Susan Bowerman, MS, RD, CSSD.

Make snacking frequently your healthy habit

Spend some time around kids – or your household pets – and you’ll see that frequent grazing is more the instinctual way to eat over the course of the day.We certainly evolved as frequent foragers, not meal eaters, and frequent snacking isn’t necessarily a bad thing – if the foods you choose are appropriate, and if you are truly hungry, it can be a healthy habit.
We usually get hungry about every three to four hours, and so several smaller meals spread throughout the day may actually prevent you from eating too much at meal time.   Snacks should have some healthy carbs – like fruit, veggies, whole grains (like crackers) – along with some protein (like nuts, soy protein products or nonfat dairy foods).
The afternoon stretch between lunch and dinner can be a difficult time – many people try to “tough it out”, but end up eating too much at dinner.  Rather than a small snack, try having a ‘second lunch’ – something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or a low calorie frozen meal.  Then, you can do your cutting back at dinner time.If after-dinner snacking is a problem for you, try brushing your teeth after dinner.   It works as a great signal to stop eating. 
By Susan Bowerman

Meet your goals: 4 tips to make you healthier, happier & more productive

Whether you need to exercise more or you want to up your game in life, you may benefit from these tips. 

1.  Ask yourself WHY? And then write it down.

Be honest with yourself about why you want to improve. In my experience, once you put it down on paper it becomes real.

-  Do you need to get fit? Why?

-  Do you need an energy boost? Why?

-  Do you have extra pounds to lose? Why?

-  Or, do you want to compete at a higher level? Why?

The reason you give will help you understand HOW you can best meet your goal.  For example, if you put down that you need to get fit because you want to have more energy to play with your kids, then it makes sense to build up your activity levels by involving your children.  You could race with them or work out on the sidelines while they’re absorbed in an activity they love.  That way you’re meeting your goal of becoming fit and doing something that will make you happier.

2.   Set a GOAL and make a plan.

Many people find that once they have a specific goal to strive toward, it motivates them to get started.  Begin with something achievable and make sure your goal is tangible.  Deciding to ‘get fit’ is pretty abstract, so try to quantify what you want to do.  Maybe you want to walk outside for at least 10 minutes every day or you want to be fit enough to take part in a 5k jog in three months time… Think about what you can and what you will do to become more active.

3.  SHARE your goal.

Tell people about your goal and they can help you stay on track. If you share your plans with a loved one, friend or co-worker, they can help you by holding you accountable. Making a verbal commitment can also help boost your motivation.  Once you have verbally made a commitment to improve yourself, the added pressure of someone asking you about it, may push you to succeed. This will help motivate you on the days you are tired or trying to find an excuse to quit.

4. PLAN for success instead of failure.

Don’t self-sabotage.  If you hate running, then putting running into your plan will sabotage your efforts before you even start. Yes, running is good for you but if it brings back terrible memories of childhood gym class or cross-country races then chances are you’ll suddenly find an old closet to clean out instead! Make a smart plan by picking an activity you enjoy.  With so many physical activities to choose from, I’m sure you’ll find something that you can look forward to each week.

***

Find your WHY, write your GOAL, SHARE your goal, make a PLAN, and head toward success in all that you do.

10 Minute Workout- Cardio Workout You Can Do at Home

By Samantha Clayton, November 20, 2012
I am always talking about squeezing in a quick workout because it’s amazing how effective a short bout of strength or cardiovascular exercise can be.
My top three reasons for making time for a 10 minute workout:
1.  When I feel stressed, a 10 minute workout gives me an instant boost of energy and helps me refocus.
2.  Like everyone, I’m often rushing and I find a 10 minute workout is enough exercise to help me not feel guilty about missing my regular routine.
3.  10 minute workouts can deliver surprisingly effective results, quickly.
It’s always better to do some exercise instead of no exercise.   When you’re feeling busy and stressed, promise yourself that you’ll manage at least 10 minutes even if you can’t find time for a longer workout session.
A great way to truly benefit from a short session is to focus on one specific area of the body or one element of fitness such as strength, cardio or flexibility.  Today, I’m going to share my favorite 10 minute cardiovascular routine with you. 
My pre-cardio 2 minute warm up
Your warm up should always be dynamic: gently loosening off your body and slowly increasing your heart rate.
A 120 second warm up to ease into the core of your workout should be good enough but spend a little extra time on days that you feel especially tight. 

• Circle your arms while marching on the spot for 30 seconds.
• 
  March with high knees while swinging your arms for 30 seconds.
• 
  Do 10 calf raises by standing with your feet shoulder width apart and rising up onto your toes, holding for a second, then lowering back down.
• 
  Do 10 squats by standing with your feet shoulder width apart and toes pointed forward.  Sit back as if you are going to sit in a chair, hold for a second, then – leading with your hips – come back to standing.
• 
  Do 10 shallow lunges. A lunge is simply a step forward and then a step back with one leg. Put your hands on your hips, keep a nice straight back and take an exaggerated step forward, lowering your back knee toward the ground. Hold the lunge for 2 seconds and repeat on the other leg.
• Jog in place for 30 seconds.

My 8 minute fat-blasting moves 
One of the great things about cardio exercise is that there are so many effective, fun and simple exercises to choose from to give you a good full-body workout.  You can also work to make sure your heart rate is within its optimal fat burning zone during the cardio portion of this 10 minute workout.
Below is a list of eight simple exercises that require no equipment.  Try to repeat each exercise for 30 seconds and then circle through all the exercises again.  I’ve alternated higher and lower impact exercises and you should aim for a work out intensity of around seven or eight out of ten to reap maximum benefits.
Alternatively, if you are new to exercise, try only doing the odd numbered exercises and going at a slightly slower pace.  Don’t ever push yourself so hard that you feel uncomfortable.
1. Modified jumping jacks
Stand with both feet together and let your arms hang at your sides. Step one leg to the side, then return to the starting position. Repeat this movement on the other side. Continue alternating back and forth until you’re comfortable doing the leg movements at a steady, challenging pace. Then add the arm movements: swing your arms overhead when you step to the side, then swing your arms back to your sides when you bring your feet together.
2. Power jumping jacks
Stand with both feet together with your arms at your sides, then jump both feet out to the sides as you bring both arms up overhead to make a star shape.  Land with bent knees in a squat position, hold this position for two seconds, and then jump back to the starting position.
3. Running in place
Run on the spot, bringing your knees up in front of you and pumping your arms back and forth in rhythm with your legs.
4. All out sprint in place
Sprint in place as fast as you can. Keep your leg and arm movements fast and powerful.
5. Squats   
Stand with your feet shoulder width apart and toes pointed forward, then make a sitting back motion – as if you are going to sit in an imaginary chair.  Hold for a second, then leading with your hips, come back to standing. Be sure to keep a flat back, keep your chest high and really focus on sitting back to keep the pressure off your knees.
6. Burpees
A burpee is a powerful combination of a squat, push up and vertical jump.
Squat down on your haunches and place your hands on the floor in front of you. Kick your feet out behind you to put yourself into a push-up position. In a controlled manner, lower your chest to the ground using your arms. Press back up to complete the push up and then pull your feet back in to return to the squat position. Finish the move by jumping up in the air while clapping overhead.
7. Side step  
This is like a dance step: start with both feet together and your arms loosely by your sides.  Step sideways to the left while leaning forward slightly, reaching your right hand across your body on a diagonal towards your left knee. Then tap your right foot behind your left.  Step back to the central starting position and repeat on the other side.
8. Speed skaters
Use the same movement you perfected during your side step repetitions but, instead of stepping, jump to each side and jump back. You should look like a speed skater alternating your arms and tying to get further sideways with each jump.

***

Don’t forget to repeat all the exercises twice.  Have fun and be creative – once you’ve got the hang of this routine you can swap in extra exercises you love and keep your 10 minute cardio workout fresh.

If you can do three 10 minute blasts throughout your day, you will have achieved the recommended amount of activity each day. The ACSM, American College of Sports Medicine recommends that people try to engage in physical activity for at least 30 minutes a day, five days a week. The great news is that studies have shown that accumulating that time throughout the day is as good as doing 30 minutes at a time.

For all natural supplements that support healthy nutrition go to http://valparaiso.herbalhub.com/

Good nutrition & convenience can go hand-in-hand

Focus on good nutrition while making use of pre-prepared foods and you’ll find that healthy eating is easy.
One of the biggest complaints people have about eating healthily is the perception that it requires more hours in the kitchen to prepare nutritious meals.  But there are so many convenience items available now that preparing healthy meals is a snap.

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of lowfat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

Written by Susan Bowerman, MS, RD, CSSD. 

How To Lose Belly Fat

Many people find that they have problem areas where they just cannot get fat to budge. 

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

Breaking down the fat loss myth

I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it.  It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my  three belly fat busting tips that spare tire will soon deflate.

Three simple tips to help you reduce the appearance of belly fat

Here are my three go-to belly busters that help keep me stress free and in control of my figure.

Belly buster tip 1:  Make time to be active

Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise.  If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.

I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life.  Spending time exercising can give you a time out and help you reprioritize.   Even better, the time you spend exercising is time when you can’t be eating!

Belly buster tip 2:  Take a deep breath

Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.  Try this breathing technique as often as  you remember (you may even want to stick up a post-it note to yourself).  Take the time to think about your body and how you want it to look.  This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.

Belly buster tip 3:  Pull your shoulders back and your tummy in

Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.  Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.

***

Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you.  Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.

By Samantha Clayton, October 2, 2012

A Little Fat Is Actually Good For You

Check out this article about fat in your diet

http://www.discovergoodnutrition.com/2012/11/need-to-eat-fat/

Protein Tips for Vegetarians

Vegetarians are usually advised to eat slightly more protein than omnivores – this is to ‘make up’ for the slightly different makeup of the amino acids in the foods that are eaten – and also because of slight differences in digestibility between animal and plant proteins.

In truth, though, vegetarian diets can offer up plenty of protein, as long as they’re well-balanced.  Let’s talk about the options.

For more info go to http://www.discovergoodnutrition.com/2012/11/vegetarians-max-your-protein/

Healthy Snacking

Healthy snacking throughout the day is key to keeping your portions at meal time in check! Herbalife’s Protein bars are the perfect snack to take with you to work or if out running daily errands. With 10g of protein per bar they keep your metabolism running and help your body burn unnecessary calories. A chewy consistency, by far the tastiest protein bar I’ve ever tried.

Inside Protein Energy Bar

Health Snack

Smart Bar - why eat junk food when you can have a Thermogetic® High-Protein energy bar that  tastes good, and is good for you. Packed with vitamins from A to K, and minerals Calcium to Zinc.

Lose Weight Faster - Some dieters cut back on protein, which actually slows the weight loss process. Keep your protein levels at the required daily level with protein energy bars instead of falling into this "pitfall".

Energy Boost - Combines the right amount of calories, carbohydrates, protein and nutrients to nourish your cells fast. If you are looking for an energy boost but don't want a lot of sugar, reach for a delicious high protein energy bar.

Fiber - 5 grams or 20% RDA. This essential nutrient helps to keep our digestive system clean and functioning properly. In fact fiber is so important to your diet that body building authorities recommend consuming at least 25-35 grams per day.

Vitamins and minerals - approximately15-30% RDA of vitamins A, B6, B12, C, E and K and minerals Calcium, Copper,  Iodine, Iron, Magnesium, Selenium and Zinc.

Did You Know - Protein is the most abundant biological molecule in your body, comprising of about 50% of the cellular dry weight. While foods like meat, cheese, milk, soy products, fish and eggs provide adequate amounts of protein, you also can get the protein your body needs with a High-Protein, Energy Bar.

Whether you reach for Chocolate Fudge, Chocolate Coconut, Lemon or Peanut Butter, you’ll get 12 grams of protein–almost 25 percent of the recommended daily intake with a healthy protein bar.

You can find these and other tasty all natural snacks at http://valparaiso.herbalhub.com