Archive | January 2015

5 Secrets to getting your perfect body

5 Secrets to getting your perfect body

 26 Dec 2014   Posted by Samantha Clayton, AFAA, ISSA

5 Secrets to getting your perfect bodyWith New Year’s right around the corner, many of you have ‘get fit’ or ‘achieve my perfect body’ on your resolution list. I’m going to share my top five secrets to getting that perfect body!

I’ve told you many times that it’s impossible to out-train a bad diet. In order to burn the number of calories consumed in a diet that contains lots of typical fast food, you’d need to perform hours upon hours of hard work in the gym! The fact that your diet is a crucial piece of the puzzle when it comes to achieving your perfect body can’t be denied. There are many personal trainers, pieces of equipment and infomercials that may promise you that you can torch away thousands of calories in one simple workout. Don’t believe the hype. There are two sides to every equation, and this case, the perfect body equation involves a good diet AND a good exercise routine.

Two-sided approach

For years, people focused on diet alone to help with weight loss. It was a common topic in the media, but science proves that there are many benefits you can get from being active. Being active on a regular basis can help to improve your physical wellness , slow down the aging process, improve your mood and boost your self esteem just to name a few. It can also help you better master your nutritional needs so that you can keep your body in balance long term. You’ll start noticing that when you exercise, you’ll crave nutritious foods. When you eat better, you’ll have more energy for exercise.

What is a perfect body?

A perfect body in my mind isn’t all about looks. It’s one that’s healthy and ready to perform the tasks that you need it to, so that you can live a happy and fulfilling life. My definition of perfect is very personal and ever evolving. There’s no set standard of what a perfect body is—despite what the media says. Your perfect body equation could be striving for feeling energized and well, looking fit or performing your best, or some combination of all three. Whatever your definition is, you need to have a 100% good attitude so you can succeed!

5 P’s to a perfect body

Use my five p’s to get your perfect body and to help you get started and stay in control of your own body perfection equation.


Provide your body with what it needs. The aim of your daily nutrition intake is to give your body the fuel it needs to perform the essential functions of daily life. Your body also needs nutrients to recover, replenish and re-build itself, especially after a hard workout.

When daily nutrition is off-balance, it can have a big impact in several ways. The most common and noticeable is changes in body weight, body composition, and the way you feel physically and emotionally. The human body is a fine tuned machine. Its ability to store additional nutrients as fat for use at a later date is remarkable. Its ability to break down essential tissues to take what it needs to ensure your vital bodily functions happen even in times of under nutrition. It’s no surprise that when we mess up our nutritional needs, our body pays the price.

Be Present

Today is what’s important because tomorrow isn’t a promise. We’re all guilty of saying ‘I’ll start tomorrow,’ but what is wrong with today? Start TODAY and be present in the choices you make. The smallest changes can lead to significant results, but you have to start in order to elicit change.

When it comes to exercise, mindful exercise will get you better results. Be mentally focused and present during your workouts. Don’t think about how you can’t wait for it to be over; instead try to embrace the fact that you’re going beyond your comfort zone and enjoy it because it’ll get you one step closer to your goal!


Getting fit and feeling healthy should never just be a short-term goal. Yes, you may be motivated by an upcoming event to whip your self into shape, but to maintain good results and healthy habits, you must be persistent and committed long term. Persistence pays off when it comes to establishing new healthy lifestyle habits. If you face a setback one day by skipping your workout and eating too many unhealthy calories, think of your next mealtime as an opportunity to do it right. Failure and quitting are two very different things. If you quit, you’ll never achieve your desired results.

Be Productive

Make the most of your time and make every second count. Don’t watch TV or read a magazine while you’re on the treadmill. Instead, work hard and keep your intensity high, especially if you only have a short amount of time available for exercise. Mix up your routine, keep it simple and be as practical as possible. Set yourself up for success by making your daily activity goals achievable ones.


The best gift you can give yourself is the gift of patience. In order for your body to change, you must give it time to adapt to your new and improved healthy lifestyle habits. Repetition and time is what it takes to form good habits that’ll last. The best approach is to take it one day at a time. Make good choices daily. Strive to be productive and keep a positive attitude.

Perfect ‘P’ workout

Keeping with my theme of ‘P for perfect,’ here is a quick letter P workout for you to try!

P for Progressive warm up

Start out with a 15-minute jog/run to warm up.

Walk 5-minute, jog 5- minute, alternate run/jog for 5 minutes.

P for Power jumps

Power jumps x 10

How to do it: Sit down into a squat position with your arms by your sides. Jump up and forward, thrust your arms upward to help with momentum, landing softly with a slight bend in the knees. As soon as you land sit back into a squat and jump again. (This move is also known as a frog jump.)

P for Push-up

Push-ups x 10

How to do it: Get onto the floor on your knees and pace your hands flat on the floor in line with your chest. Ensure your eyes are looking straight down to keep your neck in a nice neutral position. Extend your legs out back one at a time so that your weight is supported by your hands and toes. Your back should be flat and feet shoulders width apart. Slowly lower your chest toward the floor and then push back up to the start position.

P for Plié

Plié squat to relevé on your toes x10

How to do it: These are classic ballet moves that’ll tone your legs. Begin with heels touching and toes slightly turned out (think ballet ‘V’ turnout). Keeping your heels together, rise up onto your toes. Hold on to a bar or the back of a chair, if needed.  Maintain good posture with a straight back. Bend your knees into a half squat for two- second count, come back up with the same timing, keep your heels together.

P for Plank

Plank hold for 10 seconds

How to do it: Get into a push-up position making sure your wrists are directly below your shoulders. Your eyes are looking straight down to keep your neck in a nice neutral position. Your back should be flat. Pull your tummy and booty tight. Tip: The wider your feet are apart the more stable you will be.

Do this routine once through for a perfect quick fix or 3 times through for a powerful and complete routine.

I’ll admit—I’m exhausted of the letter P now! This post was inspired by a perfect stranger I came across at an airport, who asked me what my definition of a perfect body is. What prompted her to ask? It may have been my slightly out of place stretching routine after getting off a 15 hour flight, or maybe it was the wall sits I was doing whilst waiting for my next flight. I’m happy to say that she left my side with more than a quick answer. She left knowing that we all deserve to be perfectly healthy, and achieving it is simpler than she thought.

Share your idea of perfection in the comments section.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife



All Herbalife products and nutritional/ beauty/ fitness/ success advice
available from:
Helping you enjoy a healthy, active and successful life!
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696


Tips and Recipes For A Healthy Dinner Party

Tips and Recipes For A Healthy Dinner Party

26 Jan 2015   Posted by Susan Bowerman, MS, RD, CSSD, FAND

Tips and Recipes For A Healthy Dinner Party | Healthy Eating AdviceNeed recipe ideas for a healthy dinner party? Try this scrumptious – yet healthy – feast and your guests will be dazzled by your cooking skills!

Healthy Dinner Party Menu:
–  Raw vegetables with garlic-white bean hummus
–  Mixed green salad with fresh herbs, fennel, orange and citrus vinaigrette
–  Braised Chicken and Vegetables with White Wine
–  Fresh Berries with Balsamic Glaze and Maple-Almond Yogurt


Serving healthy foods at a dinner party is not something my grandmother (or anyone else in the 1960’s, for that matter) would have done.  Back then, rich, heavy meals were a dinner party staple – and guests were pampered with an overload of creamy, fatty “special occasion” foods.

I know this because I inherited my grandmother’s recipe box – which provides a real glimpse into the past.   Tucked inside (along with 16 recipes for cheesecake) were several menus and shopping lists for dinner parties, for which she was famous.   The meals were heavy on meat, starch, butter and cream – and her shopping list always included cigarettes.  How times have changed.

Whenever I host a dinner party, I find that guests really do appreciate the light, fresh, healthy fare that I like to serve.  And, they do leave the table feeling special – but not stuffed.

The time and effort that you devote to preparing a meal for friends is a gift in itself – and what better gift than a meal that’s both delicious and healthy?

Tips for Healthy, Special Dinner Parties

The food you serve is, of course, the highlight of your healthy dinner party.  Here are some tips for making your healthy dinner party meals feel extra-special.

Colorful foods.

Dishes with an array of colors look particularly attractive and special, so include plenty of healthy, colorful fruits and vegetables in your meal.  I like to start off with salads because there’s such an array of greens and fruits that you can include, but simple soups – like a carrot or broccoli puree – also make a colorful start to your meal.  I generally end with a fruit-based dessert – even something as simple a mixed fruit salad can be dazzling.

A few surprise ingredients. 

It’s amazing how the addition of an unexpected ingredient or two can make an everyday dish feel more special.  Roasted carrots look more festive when they’re topped with a sprinkle of bright-green pistachios – and you’re providing some healthy omega-3 fats along the way. Adding some paper-thin pear slices to your salad takes it from routine to restaurant-worthy, and you’re also sneaking some extra fruit into the menu. A few dried currants in your rice, a handful of fresh herbs in your salad, a coating of sesame seeds on your fish – it’s the little things that show you care.


Even simple dishes can look special with a spectacular presentation. One time for a dinner party, I prepared a vegetable-whole grain dish that was baked inside of a pumpkin.  The recipe was actually very simple, but when I brought the whole pumpkin to the table and lifted the lid, everyone “oohed and aahed”.   If you’re plating each person’s dish, and have several items on the plate, leave room around each item to make them distinct from one another (this helps with portion control, too!).  Another restaurant trick is to show off your grilling skills by placing your perfectly cooked fish or chicken on top of a small pool of sauce rather than covering it up.  Then add a sprig of fresh basil or a shower of minced parsley to dress up the plate.


When you go out to a nice restaurant, you notice not only the food, but the surroundings, too.  Soft music (or festive, if that’s the mood you’re in!), gentle lighting or candlelight, shiny silverware, sparkling glasses, attractive linens, flowers – all help to make a meal feel extra-special.  So take some time to set the mood.  Your guests will feel pampered, and when the mood is right, people tend to relax and really enjoy their food.  When the pace is a little slower, your guests will linger at the table and visit – and it’s always nice to take the time to slow down and enjoy one another’s company.

Healthy Dinner Party Menu

When I’m planning my healthy dinner party menu, I like to make things that don’t require a lot of last-minute fussing in the kitchen – that way, I can enjoy the party, too.

I don’t go heavy on appetizers, because I want guests to still have an appetite when they sit down for the meal.  I generally start out with a fresh salad and for the entrée, I often turn to slow-simmering dishes.  One-pot meals aren’t difficult to prepare, but their long cooking-times suggest that you that you’ve spent hours cooking something special for your guests.  They also make the house smell great.   And, you don’t have to prepare an entrée and separate side dishes – so they’re a great time-saver.

If you were to come to my house for dinner, the meal below is something I would very likely make for you.  We’ll start off light with an appetizer of raw vegetables and a delicious twist on hummus, then begin the meal with a beautiful mixed green salad with a few “special” ingredients. For the entrée, we’ll have a one-pot braised chicken and vegetables in white wine, and we finish out with a fresh berry parfait.

Healthy Dinner Party Menu for Six

Appetizer:  Raw vegetables with garlic-white bean hummus

This hummus is made with cannellini beans which are mild in flavor and very tender, so the texture is super-smooth.  I like to pump up the flavor with a lot of lemon and garlic.

  • 2 cans (15-ounce, 425g) cannellini or small white beans
  • 4 tablespoons olive oil
  • 4 cloves garlic, lightly smashed with the side of a knife
  • juice of one lemon
  • ½ cup (12g) fresh basil leaves
  • ¾ teaspoon salt, or to taste
  • freshly ground pepper
  • Fresh vegetables for dipping:  sliced cucumber, carrot, bell peppers; cherry tomatoes; celery stalks; lightly steamed asparagus spears, broccoli florets

Drain liquid from beans, rinse under cold water, and drain thoroughly.   Put beans, olive oil, garlic, lemon juice, basil, salt and pepper into blender or food processor, and blend until thoroughly smooth.  Serve with vegetable dippers.

Notes:  For a really attractive presentation, I like to serve the hummus in a bowl made from a small, hollowed out head of purple cabbage (or you could use a bell pepper). Put the cabbage bowl in the center of your serving plate, then surround it with your vegetable dippers.

Also, before juicing the lemon for this recipe, cut off the skin with a vegetable peeler and set aside in the refrigerator.  You’ll use this lemon zest as a topping for your dessert.

Mixed green salad with fresh herbs, fennel, orange and citrus vinaigrette

Everyday salads are usually just some mixed greens with dressing, but adding a few unusual ingredients – fresh dill, shaved fennel and orange slices – makes this salad dinner-party worthy.

For the salad dressing:

  • 1/3 cup (80ml) extra-virgin olive oil
  • 3 Tablespoons fresh lemon juice
  • 1 teaspoon sugar, honey, or agave syrup
  • 1 teaspoon grainy mustard
  • Salt and freshly ground pepper to taste

For the salad:

  • 12 cups (350g) mixed baby lettuces and greens (try to find mixes with an array of colors and textures – lettuces, kale, spinach, radicchio, frisee).  Wash, rinse, and chill several hours ahead, so the leaves will be as crisp possible.
  • 2 fennel bulbs, tops removed, bulbs sliced paper-thin across the grain
  • 2 fresh oranges, peeled, cut in half and thinly sliced
  • 1 Tablespoon fresh dill leaves

Place all dressing ingredients in the bottom of a salad bowl large enough to hold the salad ingredients and mix well with a spoon or whisk.  Add lettuces, shaved fennel, orange slices and dill. Toss thoroughly and serve immediately.

Braised Chicken and Vegetables with White Wine

Chicken in a white wine sauce tastes “fancy” – but it’s easy to make.  I prefer white wine for this dish, although you can use red if you like.  I like to load it up with lots of vegetables so that it’s a true one-dish meal.  If you have them, this is really nice when served in wide, shallow bowls.  You might want to serve this with some good, crusty French bread – I do!

  • 6 chicken breast halves, bone-in, skin removed
  • ½ cup flour
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon paprika
  • 3 tablespoons olive oil
  • 12 carrots, peeled, halved lengthwise, and cut into 2” (5cm) lengths
  • 1 yellow onion, peeled, cut in half and thinly sliced
  • 4 stalks celery, cut into 2” (5cm) lengths
  • 2 leeks, white part only, cut into 1” (2.5cm) lengths
  • 12 large white or brown mushrooms, cut into quarters
  • 1 shallot, peeled and coarsely chopped
  • 2 cups  (500ml) chicken stock
  • 2 cups (500ml)  dry white wine
  • 1 Tablespoon chopped fresh tarragon
  • ¼ cup (15g) chopped Italian parsley

Pat chicken pieces dry with a paper towel.  Chop each breast half into two pieces. In a medium bowl, stir together the flour, salt, pepper and paprika.
In a large heavy casserole, heat the olive oil over medium heat.  Dredge the chicken pieces on all sides in the flour mixture, then brown in small batches one each side(if you crowd the chicken pieces, they won’t brown).  Remove the chicken pieces from the casserole and set aside.
Add the carrots, onions, celery, leeks, mushrooms and shallot to the casserole and stir for 5-7 minutes to allow the vegetables to soften.  Add the chicken stock and white wine.  Bring liquid to a boil, cook and stir to loosen any browned bits on the bottom of the casserole.  Add tarragon, then arrange the chicken pieces on top of the vegetables.  Lower the heat to medium-low, cover the casserole, and simmer for 45 minutes, stirring occasionally, until chicken is cooked through.  Garnish with fresh parsley.

Fresh Berries with Balsamic Glaze and Maple-Almond Yogurt

This dessert is simple, but it makes a statement.  Trust me on the balsamic vinegar – its flavor isn’t as sharp as other vinegars, and when cooked into a syrup with a little sugar, it brings out the sweetness of the fruit.  If fresh berries aren’t available, you can simply thaw out some frozen ones.  This is good made with peaches, too.

  • 1 cup (240ml) balsamic vinegar
  • 4 Tablespoons brown sugar
  • 6 cups fresh mixed berries
  • 2 cups (450g)nonfat, plain Greek-style yogurt
  • ¼ cup (60ml) maple syrup
  • ½ teaspoon almond extract
  • thinly sliced zest from one lemon

In a small saucepan, combine balsamic vinegar and brown sugar.  Place over medium heat, bring to a simmer, then lower heat to low and let simmer for 20 minutes or so, stirring a few times, until vinegar mixture is reduced by about half.  The mixture should be syrupy.  Pour balsamic glaze into a small bowl, and set aside at room temperature to cool.  Can be made ahead of time.
Gently stir together the yogurt, maple syrup and almond extract.  Can be made up to a few hours ahead of time and stored in the refrigerator.
When ready to serve, divide the fruit among 6 serving dishes.  Drizzle the balsamic glaze over the berries, then top with the maple-yogurt.  Sprinkle with lemon zest and serve.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

Susan Bowerman


All Herbalife products and nutritional/ beauty/ fitness/ success advice available from:
Helping you enjoy a healthy, active and successful life!
Empowering You To Change
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696
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 A great thought for your day… your breakthrough may be closer than you think. Stay persistent!

I help people around the world with two of the most important things in life:
Welcome to forward my details to anyone you know
who needs more health, energy, weight management, sports nutrition
and a happier, more successful life!
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Watch this VIDEO! Who are YOU… Pablo or Bruno?

Pablo and Bruno: The Parable of the Pipeline

Who are you? Pablo or Bruno?

We are looking for “PABLOS”!

 So get in touch with us TODAY, if you agree with PABLO’S idea of life

and if you want to OWN YOUR LIFE!



Create your pipelines … they will become your lifelines!

I help people around the world with two of the most important things in life:

by creating their own “pipelines”.

Welcome to forward my details to anyone you know
who needs more health, energy, weight management, sports nutrition
and a happier, more successful life!
Solutions for Weight Management, SPORTS Nutrition and Beauty
Empowering You To Change
Call +12143290702
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Are YOU keeping on track with your GOOD RESOLUTIONS for 2015? READ THIS!

Are YOU keeping on track with your GOOD RESOLUTIONS for 2015?


Here’s a thought as we draw nearer the end of January … a focal point towards achieving your success:

Three simple rules, if followed through will help you build consistency in keeping your health, financial and relationship goals—even on the toughest days.

Rule #1: Never allow yourself to believe “I’m not motivated.”
Unless you REALLY don’t want to lose weight, be healthy or live a debt free lifestyle. The truth is as long as you DO want these things, that is all the motivation you’ll ever need. Its all about reminding yourself where you want to go and making the appropriate choice when faced with opposing appetites or habits.

Rule #2: Build momentum one step at a time.
The hardest part is always getting things started. But once you start moving – step by step – staying in motion and picking up speed will become a lot easier.

Rule #3: Always have a plan B.
Because life can be unpredictable and complicated, you need to have a plan B ready—even before you actually need it! Plan B is another way to remain consistent with your goals when your regular routine doesn’t work out as you expected.

To your success!

Source: The Parable of the Pipeline by Burke Hegdes


I help people around the world with two of the most important things in life:
Personal Wellness, (Sports-) Nutrition, Weight Management,
Success- and Selfness coach.
Helping you enjoy a healthy, active, successful life!
Empowering You To Change
Call +12143290702

SASA’S HERBANEWS: Herbalife Further Strengthens Its Corporate Affairs Team

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Herbalife Further Strengthens Its Corporate Affairs Team

LOS ANGELES–(BUSINESS WIRE)– Global nutrition company Herbalife, (NYSE: HLF) announced today that Marcus Reese joins the company in the newly created role of vice president, state and local government affairs, reporting to Alan Hoffman, executive vice president, global corporate affairs.

In this role Reese will be responsible for managing Herbalife’s relations with state and local thought leaders around the country. Having spent more than 16 years in the public policy arena, Marcus brings a wealth of experience that will help educate policy makers and the public about the positive role Herbalife is playing in our communities.

“Marcus is an important addition to the team as we continue to inform and educate key thought leaders about the positive impact Herbalife is having on communities across the nation,” said Hoffman. “I am pleased to welcome someone with Marcus’ knowledge and experience to Herbalife, and have no doubt he will have an immediate impact in this important area.”

“Having worked with Herbalife for the past year, I have seen first hand what a great company it is and the important work it is doing to help people live healthier, more active lives, as well as the opportunity it offers to those who want to earn additional income,” said Reese. “I am excited to be part of the team that gets to tell that story.”

Reese joins Herbalife after a 16-year career in public affairs, most recently as chief of staff at Tusk Strategies, a public affairs consulting firm, where he managed state and local regulatory issues for corporate clients and issue advocacy organizations including Uber, AT&T and Wal-Mart.

Earlier in his career, Reese worked at Weber Shandwick, serving as vice president for the corporate issues team, where he was responsible for providing legal and crisis communications counsel for clients such as Unilever, Exxon and Honeywell.

Before joining Weber Shandwick, Reese served as senior director at Smith & Co. where he provided legal and crisis communications counsel for elected officials. Marcus has also served in various campaign and government roles for President George W. Bush; Staten Island District Attorney Dan Donovan; Lt. Governor Michael Steele and the Georgia State Legislature, among others.

Reese is a graduate of the School of Communications and Journalism at Auburn University.

About Herbalife Ltd.

Herbalife Ltd. (NYSE:HLF) is a 35-year-old global nutrition company that sells weight-management, nutrition and personal care products intended to support a healthy lifestyle. Herbalife products are sold in more than 90 countries to and through a network of independent distributors. The company supports the Herbalife Family Foundation and its Casa Herbalife program to help bring good nutrition to children.


I help people around the world with two of the most important things in life:
Welcome to forward my details to anyone you know
who needs more health, energy, weight management, sports nutrition
and a happier, more successful life!
Solutions for Weight Management, SPORTS Nutrition and Beauty
Empowering You To Change
Call +12143290702
Add me at Facebook: