Archive | July 2014

SASA’S HEALTHY LIVING TIPPS: 5 Diet Mistakes You’re Making Daily

5 Diet Mistakes You’re Making Daily

When it comes to dieting, perception isn’t always reality. With so many of us trying to eat right, how are nearly two-thirds of Americans overweight?  Even the most well-intentioned dieters can sabotage their efforts with little mistakes. Fortunately, many of these mistakes have easy fixes.

Tara Gidus MS, RD aka The “Diet Diva” shares the top five diet mistakes many of us make, with quick fixes to get us back on track:

protein rich foods and drinks 1. Your Diet Lacks Protein: recent study found that a diet low in protein drives overeating and causes higher calorie consumption. Try incorporating protein into your diet.

>> Check out 10 Protein-Rich Foods to Add to Your Diet!

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2. Cutting Out Food Groups: U.S. News & World Report just released their annual diet rankings, and something many of these diets have in common is eliminating foods (gluten-free), groups of foods (Paleo) or even large amounts of calories (fast diet). However, eliminating large groups of foods from your diet isn’t always effective or easy. Cutting out a wide range of foods for a period of several weeks means you risk not getting enough nutrients from a sufficient variety of foods.

woman eating healthy snacks and drinking water at work

3. Skipping the Snacks: Although you may feel guilty about eating more than three times a day, snacks aren’t bad if you choose the right ones. To stay on track with your weight loss goals, try always keeping better-for-you snacks nearby. Nuts are a good snacking staple as they’re loaded with protein and heart-healthy fats. 

>> Check out 39 Favorite Snacks Under 100 Calories!

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4. Alcohol: Unhealthy snacks and meals can quickly pack on the pounds, but so can alcohol. While we tend to be more conscious about the food we eat, we can easily forget about the calories in the beverages we drink. Instead of a sugary cosmopolitan, swap it for a wine spritzer or light beer to keep your calorie consumption lower.

woman eating popcorn while watching tv

5. Boredom: Eating is truly a social experience and when you’re alone with a day of nothing ahead of you it’s easy to fall into the pattern of overeating. To avoid this, try munching on filling foods like hummus paired with pita chips. It’s a great whole grain, high fiber snack and the serving size is larger that many healthy snacks.

By avoiding these five common diet destroyers and following these simple fixes, you’ll be back to looking and feeling great in no time!

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SASA’S WEIGHT LOSS TIPPS OF THE DAY: 25 Simple Tips & Tricks To Reduce Belly Fat

25 Simple Tips & Tricks To Reduce Belly Fat

 

Tricks To Reduce Belly Fat

While shopping online, I came across those beautiful fitted cocktail dresses – pretty, short and oh-so feminine! I browsed through a few and put them in my cart, but I had a nagging doubt in my head, “will my tummy shows in them”? Most of the women have this fear when they dress up for a special occasion. Dressing up is fun put sometimes painful as tummy fat or belly fat shows easily.

Belly fat is one of the most common problems, especially with Indian women. In fact, it has been observed that even those who have slim bodies are troubled by bulging belly. Even after doing intense workouts, this stubborn fat refuses to budge even an inch. A bulging belly not only diminishes your appearance, but also increases the risk of diseases like stroke, diabetes, heart disease and cancers. Some people even go to the extent of taking diet pills or fat burners for reducing belly fat.

Spot reduction involves losing weight from a particular body part of the body and your belly is one of those areas where most of the fat tends to get accumulated. Unfortunately most of us are unaware of the type of work out and other lifestyle changes that are needed to get rid of the flab from our tummy. To lose this fat effectively, you need to focus on those exercises that specifically target your belly rather than indulging in a full body workout. Apart from this, there are certain natural ways such as dietary and lifestyle changes which can help you get those flat and sexy abs.

Exercises to Reduce Belly Fat:

There are plenty of exercises and food items that can go a long way in helping you get flat abs. All it takes is a little bit of discipline and perseverance. Exercises are one of the best ways to achieve your desired weight loss and the same is true with reducing belly fat. Given below are a few exercises that help you in getting rid of a bulging belly.

1. Side Plank:

This is a great abs work out. It is different from traditional plank in the sense that it enables you to support your body weight on two points of contact instead of four, helping you work out your core muscles.

  1. You can start off by lying on your elbow placed directly beneath your shoulders and your legs stacked together. Now place your right hand on your left shoulder or right hip.
  2. Brace your abs and lift your hips off the floor so that you are balancing on your forearm and feet. Your body should form a diagonal line. Hold on to this position for 30 to 45 seconds or as long as you can if you are a beginner. Switch sides and repeat the procedure.

2. Exercise Ball Crunch:

This exercise is done with the help of an exercise ball crunch and is great for working out your abdomen muscles. In this exercise, the abdomen gets exerted while the rest of the body is stabilized throughout the routine.

  1. To start off, lie on the ball with your lower back fully supported and your hands placed behind your head.
  2. Now lift the torso off the ball by contracting the abs to pull the bottom of the rib cage towards the hips.
  3. Curl up, keeping the ball stable and then lower back down to stretch the abs. Do at least 1 to 3 sets each with 12 to 16 reps.

3. Reverse Crunch:

This exercise has been considered more effective than regular crunches in strengthening the core muscles.

  1. You can start off by lying flat on your stomach with your arms at your sides.
  2. Crossing your feet, lift them off the floor to create a 90-degree angle with your knees.
  3. Now contract your abs muscles and lift your hands and shoulders off the ground, exhaling when you contract and inhaling when you lower your back down.
  4. Try doing 1 to 3 sets with 12 to 16 reps each.

4. The Bicycle Exercise:

Cardio exercises are one of the best exercises for burning body and belly fat. Exercising on the bicycle is one of those which are great for body rotation, abdominal stabilization and more abdominal muscle activity.

  1. Start off by lying on your back with your hands behind your head.
  2. Now slowly raise your knees to your chest while lifting your head and shoulders off the floor.
  3. Bringing your right elbow towards your left knee, straighten your right leg.
  4. Now switch sides, bringing your left elbow to your right knee and straightening your left leg.
  5. While doing this exercise, keep your breathing relaxed and even. Do 1 to 3 sets with 12 to 16 reps each.

5. Vertical Leg Crunch:

This exercise is similar to leg crunch except that your legs are straight up, working out your abs and adding intensity to the routine.

  1. To start off, lie down on the floor with your legs straight up, your knees crossed and your hands placed beneath your head for support.
  2. Contract your legs, lifting your shoulders off the floor and keeping your legs in a fixed position to crunch.
  3. Do at least 1 to 3 sets with 12 to 16 reps each.

6. Long Arm Crunch:

This exercise has been derived from the traditional floor crunch where the arms are held straight behind you such that a lever is added to the move, making it a challenging exercise.

  1. Start off by lying on the floor or a mat. While doing so, extend your arms straight behind, keeping them clasped and next to your ears.
  2. Contracting your abs slowly, lift your shoulders off the floor to keep your arms straight.
  3. Do 1 to 3 sets with 12 to 16 reps each.

7. The Captain’s Chair Leg Raise:

As evident from its name, this exercise involves a captain’s chair and a rack with padded arms to allow the legs to hang free. It is commonly found in gyms and racks.

  1. Start off by standing on the chair and griping hand holds.
  2. Pressing your back against the pad, raise your knees to the chest to contract the abs.
  3. Then lower the back down.
  4. Perform 1 to 3 sets each with 12 to 16 reps.

8. Interval Workout:

An interval workout is a workout where a high intensity exercise is followed by a lower intensity exercise. This is done to enable your body to workout at a good pace and then give it enough time to recover. For example, you can try jogging for the first 5 minutes to warm up. Then sprint for the next 2 minutes. After that, you can slow down to the spot where you are running at a jogging pace and then indulge in a full sprint for 2 more minutes. You can end up by jogging for the final 5 minutes.

9. Running and Walking:

Running and walking are the best fat burning exercises. This is quite simple as all you need is a good pair of shoes. Running burns more calories but walking is also quite effective in this regard. You can try brisk walking for 30 minutes at least 5 days in a week. This will cause you to breathe harder and your heart rate to become faster than usual. To get the same results in half a time, you can try jogging for 20 minutes in a day, at least 4 days in a week.

Diet to Reduce Belly Fat:

In addition to exercise, there is a need to make certain changes in your dietary pattern to reduce belly fat. All kinds of junk foods, processed snacks and aerated drinks might seem pleasing to your taste buds but they cause more harm to your tummy both internally and externally, causing fat to accumulate in your mid section.

A balanced diet not only improves your overall fitness but also prevents your belly from bulging up. Besides, there are certain food items that can help reduce your belly fat naturally. Given below are a few dietary tips for reducing belly fat:

1. Restrict your Caloric Intake:

As we all know, the key to weight loss is consumption of fewer calories than you normally consume. Spot reduction is rather impossible but when you start losing overall body weight, you tend to lose belly fat first. Thus, there is a need to restrict the intake of sugar and starch as these types of foods get stored in the body as fat if the calories are not burnt off immediately and do not provide much nutrition. Instead, it is advisable to consume a diet rich in fruits, vegetables, whole grains and lean proteins like chicken, fish, turkey and tofu. Processed foods and sweetened beverages also contain hidden fructose apart from fruits. Make sure to limit your fructose intake to less than 25 grams per day.

2. Avoid Late Night Snacking:

Late night or in between meals snacking should be avoided. If you feel hunger cravings in between meals, go for healthy foods like carrots, celery, fruits or nuts.

3. Eat Smaller Portions:

Reducing portion sizes can greatly help in weight loss including belly fat. Ensure to consume all kinds of foods in moderation to reap their health benefits.

4. Keep Yourself Hydrated:

Staying hydrated is extremely important. Drink plenty of water as it keeps you full in-between meals. You can drink one full glass of water before every meal as this will fill up your stomach and you are likely to eat less. Replace the sugary sodas and fruit juices with water to prevent the consumption of unnecessary calories. Ensure to drink at least 8 glasses of water every day.

5. Eat Fewer Carbs:

Carbs are an important source of energy. But most of us tend to consume more carbs than are need. These carbs get stored in the body as fat resulting in the appearance of belly fat.

6. Eat More Protein:

Increase the consumption of lean proteins like fish, skinless chicken and eggs. Since protein has a higher thematic effect than other foods, your body burns more energy while processing proteins than it does while processing carbs and fat. Thus, a high protein diet is more effective in burning belly fat.

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7. Cut Down on Alcohol Consumption:

Alcohol is loaded with sugar which leads to fat. Even if you cut down your sugar consumption but continue consuming alcoholic beverages, you are no better off. Alcohol also places stress on your liver which is forced to overwork to remove toxins consumed. This adversely affects the building of muscles. Alcohol greatly contributes to belly fat so it is advisable to refrain from consuming it.

Foods that Reduce Belly Fat:

As stated earlier, there are certain foods which are especially effective in reducing belly fat. The foods given below should be included in your diet as they can provide you with a flat belly along with a rich boost of nutrition.

1. Fruits and Fruit juices:

Among fruits, cranberries are especially effective in reducing belly fat. They have a high content of organic acid which act as a catalyst for enzymes. These enzymes help in reducing the fatty deposits. Ensure to include 100% cranberry juice in your diet. Cran-water also helps to lose belly fat. Dried fruits like raisins, apricots and figs are also quite nutritious and beneficial for weight loss.

2. Fish Oil/ Omega-3 Fatty Acids:

Omega-3 fatty acids help you to lose belly fat by directly targeting tummy fat. Fish oil is another great option to lose belly fat. Ensure to consume at least 6 grams of fish oil or eat mackerel, salmon at least twice a week. You can also munch chia seeds as they are high in protein and an excellent source of B vitamins. They also contain calcium and high quantity of antioxidants.

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3. Linolenic Acid (GLA and CLA):

Conjugated Linolenic Acid (CLA) and Gamma Linolenic Acid (GLA) help reduce belly fat by activating the brown fat in overweight people. You can obtain this GLA from precursor vegetable oils like sunflower oil. Otherwise you can also use GLA supplements. CLA helps in reducing fat by helping the body to utilize and access stored fat.

4. Monounsaturated Fatty Acids (MUFA):

Monounsaturated fats like omega-9 fatty acids also play an important role in a flat belly diet. Certain studies have shown that MUFAs help to burn body fat in the belly. The American Heart Association recommends using MUFAs instead of trans-fats and saturated fats. To get the recommended amount of MUFAs, you can use olive, sunflower or safflower oil for cooking. Other sources of MUFA include filberts, olives, macadamia nuts and avocados.

5. Lemon or Lime:

For a flat belly, try to drink lime juice in normal water daily in the morning. You can also sip lemon juice or use it in salads or in your diet. Lemon provides more energy to the liver to liquefy fat so that it gets flushed away more quickly from the system. Besides you should drink plenty of water to accelerate this process. Dehydration can cause your kidneys to take help from the liver, thereby reducing the liver’s speed to burn fat.

6. Herbal Teas:

Herbal teas can be beneficial in this regard as they are prepared from spices and herbs that have been proven to speed up metabolism, reduce stress and cleanse the body’s internal organs. You can also consider using green tea as it has a load of antioxidants which are great for your body, skin, hair and brain. It contains EGCG which can help you lose belly fat naturally. Try having 3 to 4 cups of green tea in a day without adding milk or sugar. An effective way to lose belly fat is to replace the sodas, juices and other sugary foods with herbal teas.

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Lifestyle Changes:

Apart from a healthy diet and regular exercise, it is important to incorporate certain changes in your lifestyle to accelerate the process of losing belly fat and be able to maintain the fitness level in the long run. To start off, it is important to maintain a positive attitude. If you believe that you will be able to do it, you can actually do it. In fact, you have to be patient enough as you cannot expect to get instant results. You need to make the following changes in your lifestyle:

1. Get Proper Sleep:

Getting proper sleep is perhaps one of the best and easiest things that you can do to bring your body into shape including reduction of belly fat. Science has shown a link between getting deep sleep on a consistent basis and having less belly fat. Sleep deprived people tend to feel sluggish, causing them to eat more to compensate for the lack of energy. The deepest and most sound sleep comes from going to bed early in the evening. When you are awake till late in the night, you are tired and your body produces more Ghrelin, which increases cravings for sugar and other fat-building foods. Lack of sleep can also alter your hormone production, thus affecting your cortisol levels that cause insulin sensitivity which is one of the causes of belly fat. It is advisable to get at least 7 hours of sleep at night.

2. Manage your Stress Levels:

Stress is a part and parcel of life today. But too much stress can increase the level of cortisol in the body which leads to excess fat storage. Stress can be managed by indulging in regular exercises, staying away from stress inducing people from your life and time management. You can try yoga, meditation or other mind-body building activities that improve breathing, posture and provide relaxation too. If your job is the cause of your stress, consider changing your careers to be better off and alive. Being late or constantly running out of time can also lead to stress. Try to manage time by making a list of things that you need to accomplish on a given day. This might help in reducing your stress levels and consequently the fat accumulated in your belly.

3. Slow Down your Breath:

This is an effective method that you can try even if you are busy doing something else. Whenever you find that you are feeling tensed, try and check your breathing. When people are stressed out, they often alternate holding their breath with short breaths or take rapid shallow breaths. When you become aware of your breathing, relax your belly and try to slow down your breathing. To get the best results, focus on slowing down your exhalation rather than inhalation. This method is quite simple but extremely effective.

4. Be Persistent:

It is our tendency to look for quick results in every aspect of life, fitness is one of those. Often when we are trying to lose belly fat or simply lose weight, we expect to see results within a short span. When we fail to see the difference, we end up feeling disappointed and giving up on the fitness regime.Another reason is that some people feel monotonous following a particular routine or are simply unwilling to make the requisite changes.

So the most important thing that you need to keep in mind while trying to lose belly fat is to be persistent. As we all know, nature is persistent, time keeps on moving no matter what. Like nature, you have to be persistent enough to take steps each day to eat the right foods, do your regular exercises and nourish yourself. You need to give some time to yourself before you can see positive results. Avoid pushing yourself while trying to lose belly fat as things take their own time to work out. And last but not the least, you have to maintain a positive mood and be happy. Make sure to measure your progress to know where you are heading.

So if you really want to look good in your favourite saree or a perfectly fitted dress and if you think that belly fat is incurable, you need to change your thinking. Just go ahead and adopt the simple yet effective ways given above. Though you cannot reduce fat, you can definitely lose belly fat by decreasing your total body fat percentage.

Remember a step taken in the right direction is always better than standing still on the wrong path. Go ahead and make those small changes in your life. We hope this article will surely help you. Do share the life changing steps you adopt and share your views in the comments section below!

Source: Health Beckon

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SASA’S ADVICE OF THE DAY:

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Samantha Clayton’s fit living secrets

Samantha Clayton’s fit living secrets

Jul 24, 2014

Famous fitness personality and mom of four, Samantha Clayton tells us how to get fit, lose weight and find a work-life balance.

Famous fitness personality Samantha Clayton
 
If fitness trainer Samantha Clayton looks familiar, you may have seen her in BeFit in 90, a popular online workout series.
 

From the track to triplets

Samantha’s fitness journey started when a track coach saw her run at her school sports event and invited her to an open track meet. As a sprinter, she went on to represent England in the 2000 Sydney Olympics.

From being a trainer and Olympian, nothing could prepare her for having triplets just a year after her first child! She was on bed rest for 20 weeks and gained over 30 kilograms.

A fit and busy life

It wasn’t easy but Samantha managed to get back into great shape. She lives in Malibu, California with her husband, professional baseball player Royce Clayton, and their children. Aside from BeFit in 90, Samantha was Pepperdine University’s women’s sprint coach and currently serves as Director of Fitness at Herbalife.

I had the opportunity to talk to this fit mom of four about working out, losing weight, the secret to a flat tummy and finding that healthy work-life balance…

Losing the post-pregnancy weight

Fit living secrets of Samantha Clayton IMG_7247

Q: Many women struggle with post-baby weight and compare themselves to slim celeb moms. How did you get back into shape after giving birth to triplets, just a year after your first baby?

I think there is such a push for celebrity mums to get back into shape quickly. And because they have a new movie or project coming up, they’ll do extreme diets and workouts. What’s sad is that they don’t know what it’s doing to their bodies in the long run.

If you think about it, it takes your body nine months to morph itself to carry your baby as it grows. To expect that you’ll lose all the baby weight just weeks after a birth is not realistic! Quick fixes don’t work – quick results, in anything, don’t last long. You have to think about the long-term. I’m all about taking small steps that turn into healthy habits.

My stress eating cookie cycle

I found it hard to get back into shape after carrying triplets and being on 20 weeks of bed rest – it changes your body.

“I started in my kitchen with 10 pound (4,5 kilogram) weights. Whenever I felt stressed out, instead of reaching for a cookie, I would grab my weights and do what 10 reps of five exercises.” 

As a young mum with three newborns and a toddler, it was around the clock work. Like many new mums, I was living on coffee and cookies – I call it my cookie cycle. And I’m being real honest here because, as a personal trainer, there I was telling people, “I don’t know why I haven’t lost the weight yet” when I was actually sneaking into the pantry to eat cookies.  I was looking for that bit of energy and stress eating.

My breakthrough happened when my husband sent me to a spa as a Mother’s Day gift. There I was, sitting in the steam room, when one of the staff members just about dragged me out. She said, “You can’t be sitting in here too long, it’s not good for you!” I didn’t understand. And then she said, “It’s not good for your baby!”  I wasn’t pregnant. That was my wake-up moment!

Quick kitchen workouts

So I started getting back into shape by doing what I had being telling my clients to do for years – working out in little bits and pieces. I started in my kitchen with 10 pound (4,5 kilogram) weights. Whenever I felt stressed out, instead of reaching for a cookie, I would grab my weights and do what 10 reps of five exercises.  If I still felt like I wanted a cookie after that, I would have it, but most of the time my little workout was enough. It just helped me cope with the stress – especially when my triplets were teething. Sometimes I would even laugh because there I was, exercising in my kitchen, while my children were crying. It must have looked crazy but it helped me deal with stress.

Eventually I started doing my exercises first thing in the morning and called it my 10:10 workout, in which I did 10 sets of 10 exercises. I would do the workout again in the evenings, just to help me let go of stress and relax before bed.

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Q: The motivation for many to workout is weight loss. How important is diet?

Diet is important. After having kids, I was getting back into shape but only when I discovered good nutrition did I drop that last 10 pounds (4,5 kilograms).

What many people don’t understand is that not all calories are created equal. You can eat a 200 calorie-doughnut or eat 200 calories of a healthy muesli bar and the way your body will process it will be totally different!

“…You can’t work off a bad diet”

It’s a bit of numbers game for people. They want to look at the treadmill and see how many calories they’ve burnt. But, when you compare that to calories in food, it doesn’t seem like much. Some people might think, ‘I’ve been to the gym today, I can have that piece of cake’ but they don’t think about how long they’d have to run on the treadmill to burn it off. That’s why I say you can’t work off a bad diet!

Stick to the 80/20 rule

Ideally you should stick to the 80/20 rule. Eighty percent is about fuelling your body with good, nutrient dense food and 20 percent is about exercising. If you don’t refuel your body properly, you’re doing to have problems. For example, if I do a weight workout and I don’t eat enough protein afterwards – my muscles can’t repair themselves. That’s why I say that results are made in the kitchen.

How much exercise do we need?

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Q: Studies show that many people aren’t doing enough exercise. How much exercise do women actually need?

I tell new moms to start with just 10 minutes a day. Before you know it, 10 minutes become 15 minutes and then 30 minutes.

Ideally, you should aim for 30 minutes of exercise a day. But, if you only have 10 minutes to workout, 10 minutes is better than no minutes!

“Ideally, you should aim for 30 minutes of exercise a day. But, if you only have 10 minutes to workout, 10 minutes is better than no minutes!”

The type of exercise you do is important. You should do both cardio and resistance/weight training. Cardio gives your heart needs a workout and lifting weights, or using your own body as resistance, helps you maintain muscle and bone mass.

As we get older, our bodies change and after about 35, we start losing muscle mass which, in turn slows down the metabolism. So if you eat and exercise the same way, year after year, you’re going to start gaining weight. You have to adapt and work a little harder as you get older. After all, we can’t stop ageing but we can choose to age beautifully.

New fitness regime mistakes

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Q: What are the biggest mistakes women make when embarking on a new fitness regime?

Feeling intimidated

The first mistake is walking into a gym and feeling intimidated to try something new. Instead of plodding along with what you know – watching TV while on the treadmill or reading a book while on a stationary bike – take a class, try new machines and challenge yourself. I say if you’re going take the time to go to gym, make it focused time and make it fun.

“So many people are attracted to these extreme fitness programmes but, what they don’t see in the infomercials are the people getting hurt.” 

Too much too soon

The next big mistake is doing too much too soon. So many people are attracted to these extreme fitness programmes but, what they don’t see in the infomercials are the people getting hurt. You don’t get into a car and go straight to the fifth gear – you’re going to burn the engine out – so why do we try to do that with our bodies?!

Rather start with small steps. It might seem boring, in comparison with these extreme workouts, but sometimes what’s good for your isn’t all that exciting to start with. Sometimes it’s just creating one healthy habit and sticking to it. They say it takes four weeks to create a habit so take those four weeks and that healthy habit will soon become a healthy lifestyle.  

Top three exercises for women

Samantha Clayton IMG_7356

Q: If you could recommend just three exercises to help women tone up, what would they be and why?

Squats

This exercise that tones your booty (glutes) and works your largest muscles groups. When you’re short on time, aim to work the largest muscle groups because it gets your heart rate up fast and uses more energy.

Push-ups

A push-up works your entire body. It’s what we call a total body move. You work your arms, back, core, butt and legs. Try slowing down and you’ll spend a little longer in that plank position, which engages your transverse abdominals, the muscles behind your six-pack. These are the muscles that ‘pull’ your tummy back. So, if you want a flat stomach, you want to work these muscles!

Step-ups

Doing step-ups helps get the heart rate up and works those largest muscle groups in the lower body. It helps tone calve muscles, hamstrings (back of the legs) and booty. Also, studies have found that impact exercise boosts bone health so the impact of stepping up and down is a great way to help prevent osteoporosis.

A week in workouts

Samanth Clayton crop IMG_7655

Q. What does your typical workout routine look like?

Daily morning workout

When I’m at home, I start bright and early with my 10:10 programme – which hasn’t changed much over the years. I do 10 reps of 10 exercises and I do three sets. Sometimes I mix it up by timing myself, instead of counting reps, so that I do as many reps as I can in the time.

I also like interval training so sometimes, instead of my 10:10 workout, I’ll go for run and alternate between running, walking and sprinting.

Resistance training

I try to lift weights two to three times a week. When I’m travelling (and I travel at least 12 days in a month) I’ll use my own body weight or a resistance band that I pack in my bag.

Weekly yoga class

On a Friday morning, my husband and I do yoga. For me, it feels like a reward for my body – I get to stretch and focus on my breathing. It’s still an excellent workout, and it helps build your core, but it’s also a mental stress release for me.

Time-saving fitness tips

Q: What are your top time-saving fitness tips for busy women?

When you don’t have much time to exercise, do a high intensity workout.

If I’m short on time, and only have 20 minutes, I’ll do a high intensity workout. If I have more time the next day, I’ll do low intensity workout – like walking or cycling – for about 60 minutes. It’s a great way to mix up, keep your body guessing and reduce the risk of injury.

Finding a healthy work-life balance

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Q: You’re wife, mom, a fitness instructor, model and spokesperson – how do you maintain a balance and the energy to do it all?

Stick to a schedule

I’m a big planner. I have a visual planner and plan my schedule at least two weeks in advance. I also believe it’s important to schedule down-time and family time. We’re an active family so we tend to spend our down-time together going for bike rides, hikes and walks.

Start the day out right

To maintain my energy, I start my day with a Herbalife Formula One shake, which has the right balance of 21 vitamin and minerals, and pack my bag with healthy snacks.

Do some prep work 

Preparation is the key for success and when it comes to maintaining energy, it’s so easy to throw some healthy snacks in your purse – like a few almonds, protein bars and a fruit.  If you have your healthy snacks, you don’t have a reason to buy that chocolate bar! I also pack in healthy snacks for my kids and when I’m travelling, I always have healthy snacks with me!

Have a cheat day

On a Friday, we got out for dinner as a family and I eat whatever I want. That’s my cheat day. There’s nothing wrong with having a cheat day, as long as it doesn’t turn into a cheat week and then a cheat month…

Write down your goals

I still write down my goals and put them somewhere where I can see them. It’s an athlete mentality that still works for me. I encourage my kids to do it too.  They write their goals on Post-its and stick them on the fridge. When they achieve a goal, they pull the Post-it down.

Achieving your health goals is 100 percent mind-set. If you think being healthy is hard, it will be. But, if you plan and prepare, it will become a habit and, over time, those healthy habits become a fabulous lifestyle!

Source: All4Women.co.za

Feel inspired? You can follow Samantha!

Ask me HOW!

SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active, successful life!
http://www.verywellness.com
Empowering You To Change

Watch this VIDEO! Choosing nutrition, choosing convenience: Why do you choose Herbalife Formula 1?

Choosing nutrition, choosing convenience: Why do you choose Herbalife Formula 1?

Choosing to eat right, especially in the morning, is a challenge for some. For Herbalife Formula 1 fans, the choice is simple.

“I choose Herbalife Formula 1 shakes because they’re really easy, they’re tasty, and they’re full of lots of great nutrition,” one Herbalife fan said.

Whether it’s a quick energy booster after the gym or a no-fuss way to manage weight, reasons vary for turning to an Herbalife Formula 1 shake every day. The one thing that doesn’t change is the choice of living a healthy, active life and having a simple way to get the right nutrition.

“Herbalife makes nutrition super easy. I mean, how much simpler does it get?,” another Herbalife fan said.

What good choices will you make today?

***
Herbalife’s mission is to change people’s lives. We provide the best nutrition and weight-management products in the world to help people pursue a healthy, active life. We also provide an opportunity for our members to supplement their incomes by selling our products. If you are one of the people whose life Herbalife has changed for the better, please share your story with the community!

Get in touch with me TODAY!

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HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
All Herbalife products and nutritional/ beauty/success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
https://www.goherbalife.com/goherb/
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696

SASA’S WELLNESS RECIPES: TRY THESE YUMMY SHAKE and SMOOTHIE RECIPES!

Suggested Shake Recipes

To make a basic shake, simply blend or stir one serving of Formula 1 with 8 fluid ounces of nonfat milk or your favorite beverage until smooth.

*Depending on your body weight, activity level and metabolism, you may increase your total daily intake of calories as long as you are satisfied with your weight-loss progress.

You are encouraged to make your Formula 1 shakes in a variety of ways. As you can see from the recipes listed below, nonfat milk, fresh fruits, juices, extracts, and even decaffeinated coffee can be added to the Formula 1 powder to make different and tasty shakes. Feel free to experiment with your own recipes.

Wild Berry-Orange Shake
1 serving Wild Berry Formula 1 powder
8 fluid ounces unsweetened orange juice
1/2 teaspoon pineapple extract
4-5 ice cubes (optional)

Mocha Shake
1 serving Dutch Chocolate Formula 1 powder
1/2 teaspoon instant decaffeinated coffe
8 fluid ounces nonfat milk 1/1 orange (optional)
4-6 ice cubes (optional)

Orange Blossom Shake
1 serving French Vanilla Formula 1 powder
1/2 teaspoon orange extract
8 fluid ounces nonfat milk
1/2 orange (optional)
4-6 ice cubes (optional)

Fruit Juicy Shake
1 serving Wild Berry Formula 1 powder
8 fluid ounces unsweetened juice (orange, cranberry, cranapple, grapefruit)
4-5 fresh strawberries or 1/2 banana
4-6 ice cubes (optional)

Melon Masterpiece Shake
1 serving Tropical Fruit Formula 1 powder
8 fluid ounces water
1/2 cup fresh mango pieces
1/2 cup fresh cantaloupe pieces
4-6 ice cubes (optional)

Black Forest Shake
1 serving Dutch Chocolate Formula 1 powder
1/2 teaspoon black walnut extract
8 fluid ounces nonfat milk
1/2 banana (optional)
4-6 ice cubes (optional)

Soda Fountain Shake
1 serving French Vanilla Formula 1 powder
5 fluid ounces nonfat milk
3 fluid ounces diet soda (black cherry, strawberry, root beer)
1/2 banana or 1/2 peach (optional)
4-6 ice cubes (optional)

Coffee Shake
1 serving French Vanilla Formula 1 powder
1 teaspoon instant decaffeinated coffee
8 fluid ounces nonfat milk
1/2 banana or 1/2 peach (optional)
4-6 ice cubes (optional)

XXXXXXXXXXXXXXXXXXXXXXXXXX

HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
All Herbalife products and nutritional/ beauty/success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
https://www.goherbalife.com/goherb/
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696

COME TI SENTI DOPO LA TUA COLAZIONE?

La colazione può influire sul modo di pensare, sulla condizione fisica, sui comportamenti.

Colazione a base di carboidrati semplici

Tanti zuccheri, cali di energia, pochi nutrienti. I soli carboidrati semplici
come lo zucchero nel caffè, possono dare energia e placare la fame ma l’effetto
non è duraturo. Infatti, nel corpo si registra un aumento dei livelli di zuccheri
nel sangue con conseguente debolezza e stimolo della fame nel
corso della mattinata. Inoltre, una colazione così può risultare povera di nutrienti essenziali .

Per saperne di più sulla Colazione Equilibrata Herbalife contattaci OGGI STESSO!

Saltare la colazione

Nessun apporto di calorie, nutrienti, proteine. Salti la colazione e dopo sei costretto
a fare uno spuntino per trovare le energie che ti servono?
Se salti la colazione, l’organismo cerca di attingere alle riserve di acqua e nutrienti
che però sono state utilizzate durante la notte. Questo può causare
stanchezza, fame e tendenza a cercare energia in snack ricchi di zuccheri.

Colazione bilanciata

Apporto equilibrato di calorie, nutrienti e proteine. Una colazione equilibrata
è in grado di fornire all’organismo nutrienti essenziali di cui ha bisogno.
Quando si vuole controllare il proprio peso è importante mantenere in equilibrio
i livelli di energia ed evitare l’andamento altalenante degli zuccheri.
La Colazione Equilibrata Herbalife fornisce all’organismo il giusto
equilibrio di nutrienti con meno di 220 Kcal.

Per saperne di più sulla Colazione Equilibrata Herbalife conattaci OGGI STESSO!

Cosa consigliano i nutrizionisti per la colazione?

“Per iniziare la giornata nel modo migliore, occorre una buona fonte di carboidrati complessi e un apporto sufficente di vitamine e minerali. Il frullato Formula 1 Herbalife contiene un eccellente equilibrio di proteine di alta qualità, carboidrati a base vegetale, vitamine e minerali” –
Luigi Gratton, M.P.H.,Vice Presidente, Worldwide Product Marketing, Herbalife.

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HERBALIFE= Controllo del PESO, Nutrizione INTERNA & ESTERNA,
Nutrizione di BASE, Integratori per lo SPORT e un OPPORTUNITA eccezionale!
Per ulteriori informazioni, per ordinare i prodotti Herbalife e/oppure diventare Distributore Indipendente Herbalife, part- time oppure full-time,
contattami OGGI STESSO!
Sabrina
DISTRIBUTRICE INDIPENDENTE HERBALIFE da 1994
http://www.verywellness.com/
http://cagliari.goherb.eu/
http://sassari.goherb.eu/
Cell.: +393462452282
Facebook: http://sasafb.fitmy.biz

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