Archives

What Is Physical Fitness? How to Tell If You’re Really Exercising

by Samantha Clayton, AFAA, ISSA

 

Keep fit with exercise that’s right for you.

I often get asked: “Is doing physical activity enough, or do I need a structured fitness program to get in shape?”

My answer is different for each person who asks. I have to tailor my answers because fitness is not a one size fits all situation. For many people simply increasing their physical activity will be enough to meet their health goals and expectations; however, for others I may recommend a detailed fitness plan.

a

The Difference Between Activity and Exercise

Physical activity

 

Physical activity is simply body movements that involve the contraction of your muscles. All of the activities we do throughout the day that involve movement, such as walking, lifting, cleaning and yard work are examples of physical activity. Most people perform at least a few physical activities everyday without even realizing it – for instance standing and cooking, or popping out to post a letter both require basic movement.

You might find it interesting to write a little mental list of some of the physical activities you conduct each day without usually thinking about them. You may be surprised by how long, or how short, your list is.

Exercise

Exercise is a specific form of physical activity that is planned, purposeful and performed with the intention of gaining specific adaptations in the body, such as stronger muscles, increased flexibility or improved cardiovascular function. Dancing, swimming, cycling, and running are all examples of exercise.

Are you exercising or being active?

There can be a fine line between the two, so the best way to determine if you are just being active or if you are exercising is to do the talk test.

  • If you can talk easily while performing the activity, you are simply being active.
  • If you need to catch your breath and find talking difficult, then you are exercising.

It is the intensity of the task being performed that will determine the health benefits that you will gain from the activity.

Look out for these four physical fitness components, and you’ll understand why exercising is just as important as being physically active:

  • Cardio-respiratory endurance
  • Muscular strength
  • Muscular endurance
  • Flexibility

Although it is possible to address all of these fitness components with a physically active lifestyle, an exercise program can help you achieve even greater benefits.

How to get started with an exercise regime

Increasing the amount of physical activity in your everyday life is a perfect way to start on the path toward a healthier, happier more energized you! But if you really want to achieve increased fitness, you’ll want to incorporate structured, more vigorous activities into your schedule a few days a week.

The key to living a healthy, active lifestyle is to take it one day at a time and try to choose activities that you thoroughly enjoy. Over time, you can increase intensity and, perhaps, the duration. Remember that your body is unique, and understanding your health needs (rather than your neighbors’ needs) will keep you on the right track toward a healthy lifestyle.

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

XXXXXXXXXXXXXXXXXXX

Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ success advice
available from
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994

Order online NOW at: https://www.goherbalife.com/goherb
Helping you enjoy a healthy, active, successful life
Call +12143290702

Add me at Facebook: http://sasafb.fitmy.biz

 

 

A New Approach to Being Active

by Samantha Clayton, AFAA, ISSA

16

 

When you embrace a style of activity with free flowing movements, you just might experience benefits that go beyond the physical.

People have been engaging in free flowing movements for centuries, but as a former athlete and a trainer who is often helping people to achieve a very specific goal, the idea of movement without structure is a new concept for me. In our purpose driven lives we are often caught up in following a specific plan with structure and goals, but on a recent trip to China I got to enjoy being outside and simply moving in a way that felt good.

Related Article: Need fitness motivation? 6 tips to get and stay on track

I was running through a park in Xi’an, China, and people of all ages were congregating in small groups, doing what looked to me like a combination of stress relief therapy, family bonding time and friendship building. It was amazing to see a variety of fun activities taking place so early in the morning.

I’m used to seeing people doing traditional exercises, such as running and cycling, but the activities were different and I enjoyed trying a number of them out for myself. The outdoor activity trend throughout china takes place in local squares and parks. It’s a movement that is supported by the government to encourage people to avoid living a sedentary lifestyle.

The physical gains that you get from doing simple activity, in terms of building cardiovascular fitness level and muscular strength, is minimal. However the mental benefits of movement can sometimes far outweigh the physical. Being active is a great way to the relieve stress and anxiety that comes hand in hand with living a busy life.

If you are someone who has a negative association with exercise, simply getting active may be a perfect starting point for you. The joint and bone health benefits of getting active makes the effort of getting started worthwhile. I believe that some movement is always better than doing nothing at all.

Here are some ways that you can become more active at home or outside.

Dancing: All you need is some music. Let your body move to the beat in a way that feels good to you. Some of the groups had traditional flowing style movements while others were just making it up as they danced. The aim is to move and be present in the moment, enjoying the music and surroundings.

Tai Chi: Tai chi is an art that needs instruction and practice, but once you know the basics you can do it at any time. I was surprised at just how much patience and muscle control it takes to move your body so slowly. It is very low impact and perfect for seniors.

Simple stretches: Find an area and start to stretch. You don’t have to do a specific stretch routine, just stretch the areas of your body that feel tight in a way that feels natural to you.

Waist hoop: This playground classic is great for loosening up tight muscles and it’s very fun.

Footbag and simple ball games: Working on your co-ordination with simple games is a great way to get your body moving.

Hiking and walking: Enjoying your surroundings while walking is a great way to get active in a gentle way. Walking is an activity that you can make easy by taking a stroll or increase the intensity by adding in a variety of terrains.

Following a structured exercise routine in order to achieve specific gains is wonderful, but every now and then taking a break from the competitive and progressive style of exercise is a great way to jump start a passion for a new activity or stop yourself from getting burnt out. Children on the playground have got the art of free flowing activity mastered, but as we get older we tend to be a little more self conscious about what activities we do especially in public, so I encourage you to step outside of your comfort zone and try something new.

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

XXXXXXXXXXXXXXXXXXXXXXXXXXXX

Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ success advice
available from
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994

Order online NOW at: https://www.goherbalife.com/goherb
Helping you enjoy a healthy, active, successful life
Call +12143290702

Add me at Facebook: http://sasafb.fitmy.biz

 

Family Fitness: Raise Healthy, Active Kids

by Samantha Clayton, AFAA, ISSA

Get active with your kids.

Whether you want to raise superstar athletes or just emphasize the importance of physical fitness in order to raise healthy, active kids, it’s never too late to get started on a family fitness journey.

There’s never been a better time to get active with your family! If you’re looking to change your children’s current lifestyle and make healthier choices, then I have six great tips that may help you get or stay on a path to raising healthy, active kids. An active lifestyle is a great family goal that can be achieved with a few creative changes.

Related Article: Design Your Own Healthy, Active Lifestyle Plan

1) Talk to your child’s physician

I always advise that you talk to your child’s doctor about what kind of fitness is right for them —especially if it’s a drastic lifestyle change. The words ‘active’ and ‘kids’ used to go hand in hand, but in today’s modern world, many kids hardly ever run around or play sports. Going from complete inactivity to a sudden active lifestyle can be a shock to the system. All changes in physical activity should be gradual. Checking your kids’ health before making any lifestyle changes should be the first step to achieving your family’s fitness goals.

2) Create a routine

The best way to get going on your family fitness journey is to write out a schedule and pick two activity days per week. Consider planning outdoor activities such as hikes, bike rides or sports to make it feel less like a duty and more like playtime. The more you can involve your kids in the planning process, the more enthusiastic they will be about the change.

3) Embrace modern technology

If you have children that are reliant on modern technology such as computers, video games, and tablets, you might face a full-blown rebellion if you try to swap gadgets for family fitness time. Instead, you can embrace modern technology and ease into an active lifestyle with fitness games and challenges. There are many dance, fitness and activity games available that combine technology with simple tasks to help entertain kids into getting active. This tip shouldn’t take away from traditional outdoor activities, but it’s a step in the right direction.

4) Go back to basics and keep it simple

Remember how much fun it was to play a simple game of catch with your friends when you were younger? As you move towards more traditional fitness-based activities, focus on fun coordination and body awareness moves. Kids have developing nervous systems and would benefit greatly from engaging both small and large motor skills. These activities include kicking, catching and hopping, and they could feel more like a game rather than fitness.

5) Be smart about fitness

Children get so many ideas of what think they can do. Your child may see photos in the media of other kids lifting heavy weights. In reality, it’s not a good idea for children to be doing heavy lifting. There are differing opinions on the correct age that children should start lifting weights, and it’s a decision that should be discussed with your child’s physician. I believe doing exercises that use your body weight are a perfect way to build strength for kids and adults. I started my weights program at the age of 15. My husband started using weights at the age of 17, and we’ve both been successful in the fitness world. My children will be well into their teens before they touch a weight. Until then, they’re going to have fun with squats, pushups and playing on the monkey bars!

6) Lead by example

The greatest gift you can give your children is to lead by example by practicing healthy habits. Try popping in a fitness DVD or follow a fitness routine on the computer to set an active example. If your young children want to join in, you should let them! Just make sure they stay away from the equipment, especially weight machines and treadmills. A fall on a moving treadmill can cause permanent scarring and burns (I know this from personal experience – you don’t need to make the same mistake!).

We can all make healthier choices to lead our children down a healthy, active path. If you keep it fun for them, you can set them up for a lifetime of being active.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ success advice
available from
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994

Order online NOW at: https://www.goherbalife.com/goherb
Helping you enjoy a healthy, active, successful life
Call +12143290702

Add me at Facebook: http://sasafb.fitmy.biz

Tips to Help You Get Your Beauty Sleep

by Jacquie Carter

6 Tips to Help You Get Your Beauty Sleep

Sleep “N” Beauty! Do you skimp on sleep? We all know how important good nutrition and a healthy, active lifestyle are for our health and our appearance. But do you know how crucial a good night’s sleep is?

They call it “Beauty Sleep” for a reason and, for me, that phrase is a guilt free excuse to sleep in and catch as many Zzzzz’s as possible. But sometimes it just isn’t that easy.

Getting a good night’s sleep, no matter how tired we are, can be difficult. We have so many things to do, and so much on our minds, that sometimes it’s hard to shut it all down and get some quality sleep. The fact is that without sleep we tend to look tired, run down and I hate to say it… OLDER!

The Buzz on Beauty Sleep

Here are a few quick tips to help you unwind and drift off into dream land for a good 8 hours of beauty rest.

 – Exercise

Samantha will be the first to tell you that exercise will help keep stress hormones from interfering with our sleep. Even if you only have 20 minutes to take a brisk walk, do it! It will definitely help you sleep better at night.

 – Don’t eat too late in the day

Try not to over-indulge just before bedtime. Large meals late in the day lead to an active digestive system that can definitely disrupt your sleep. And avoid caffeine. Coffee, non-herbal teas, some soda, chocolate; all can contain caffeine – a stimulant that can definitely keep us awake much longer then we would like. Try to avoid caffeine at least 4 hours before bedtime. Instead opt for a nice chamomile tea which is perfect for bedtime.

 – Use your bed for sleep

Time to turn off the TV, put down the electronic games and close that laptop. Our beds are for sleeping not for working. If we use our bed for sleep and not as a substitute couch, we will definitely reduce the risk of developing sleep disorders.

 – A cozy bedroom is key

My bedroom is my favorite room in the house. It’s comfy, it’s cozy, and it’s calm. The three main things we all need for a night of pure beauty sleep. Be sure your bedroom lighting doesn’t resemble interrogation lighting by keeping it soft.Do what you can to eliminate excess noise and keep the temperature at around 68F or 20C if you can. A bedroom that is too hot or too cold will result in a lot of tossing and turning during the night.

 – Develop a beauty ritual

Consistency is key when it comes to a good night’s sleep. If possible, try to go to bed around the same time every night and wake up at the same time every morning. Take a relaxing bath; listen to some music, read your favorite magazine. Choose stress-free activities that will encourage relaxation. Scary movies at bedtime … not a good thing.

 – Get it all out

One thing that helps me out tremendously is writing things down. Sounds silly but if I can make a to-do list, vent my frustrations or simply journal about my day, I can definitely sleep better at night. Take the thoughts from the brain to a notebook and you don’t lie awake thinking about all of the things you forgot to do or wish you had done. Clear the head to make way for some sweet dreams.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife.

Discover the HerbalifeSKIN line here.

Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ success advice
available from
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
https://www.goherbalife.com/goherb
Helping you enjoy a healthy, active, successful life
Call +12143290702

Add me at Facebook: http://sasafb.fitmy.biz

Give your body what it needs to thrive with ‪#‎CR7DRIVE‬!

herbalife-24-cr7-drive-info

 

Contact Your Independent Herbalife Distributor TODAY!

SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Helping you enjoy a healthy, active and successful life!
Order your Herbalife Products ONLINE TODAY!
Click here: https://www.goherbalife.com/goherb
http://dallas.goherb.eu
Call: +12143290702
Add me at Facebook: http://sasafb.fitmy.biz

Design Your Own Healthy, Active Lifestyle Plan by Samantha Clayton, AFAA, ISSA

Design Your Own Healthy Lifestyle PlanDesigning your own healthy, active lifestyle plan is important if you want to improve your body composition.

Achieving balance in your daily life can feel as good as finding a perfect outfit on a sale rack that feels as though it was designed just for you. When something feels like it’s a good fit, whether it’s clothing, a job, a friendship or a healthy eating plan, it’s easy to commit to it long term without hesitation.

Related Article: Personalizing Your Diet Plan: How to Create a Diet that Works for You

Designing the ideal nutrition plan and workout that feels right for your body is important if you want to improve your body composition and maintain your results long term. Here are some tips on how you can design a healthy, active lifestyle plan that is a perfect fit for you.

Self-assessment

When it comes to getting fit and healthy, it’s a combination of many factors that contribute to your overall sense of wellbeing and health. Nutrition, rest, stress levels, work commitments and of course, your genetics, are just a few of the factors that can affect your personal results and your progress. In order to improve your fitness level and body composition you must look at the big picture and assess many areas of your life. Quite often we get fixated on one piece of the puzzle while neglecting others. Some people will focus only on their diet and neglect exercise, and others will try to exercise to compensate for a poor diet. I believe that it’s easier to achieve success if you address lots of the small areas of your daily life and make changes one day at a time.

Here are some questions that you can ask yourself so that you can refine your healthy, active lifestyle plan to fit you. Asking yourself some simple questions may help you to assess your daily habits and make positive changes.

  • Does your nutrition focus match your activity level?

The more active you are in your daily life, the more you need to ensure that you are giving your body an adequate amount of nutrients. The body requires a steady supply of macro and micronutrients each day to allow you to perform at our best. For the structures of the body to maintain themselves post workout, you must be conscious of meeting your daily recommended amounts of protein and vitamins. Staying hydrated and being conscious of your nutrient timing may help you to get the most of your body. Consider keeping a journal of your daily nutrient intake and make weekly notes to assess how you feel.

  • Are you getting enough sleep?

If it’s less than 6-8 hours a night, find ways to improve your sleep habits to allow your body ample time rest, regenerate and recover each night.

  • Are you snacking on unhealthy snacks?

If you realize you are snacking throughout the day on unhealthy snacks that are low in nutrients, but high in calories, make a point to find healthier options that will satisfy your cravings without all of the extra calories.

  • How many hours per week are you working?

If you are working more than 50 hours per week, it could be adding to your stress levels. Spend time assessing your working style and see if you can become more efficient with your workday planning in order to eliminate any wasted time.

  • Are you exercising enough to reach your goals?

Exercising for 30 minutes per day, five days per week is essential for your health. If you want to do more than maintain your current fitness level, you will need to find a way to add extra exercise minutes into your schedule. Scheduling 45-60 minutes per day will allow you to follow a very structured and progressive routine, as well as allow time for adequate warm up and cool down.

  • Are you using an individualized approach?

Workouts and healthy eating plans tend to not be a one size fits all situation. We are all individuals with varied body types and we each respond differently to exercise and lifestyle change. Think about it, if there were one specific formula we would all become pro athletes and sculpt perfectly lean physiques. Try to make your healthy, active lifestyle plan centered around what you personally enjoy. Choose a time of day that fits into your schedule for exercise and find ways to incorporate good personal choices into your daily routine.

  • Are you feeling positive?

The way we feel about ourselves emotionally can positively or negatively affect our energy level, effort level and results. Making an effort to be positive, writing goals and reaffirming your commitment to getting healthy may help you to stay motivated.

  • Do you compare yourself to others?

It’s very natural for us to compare ourselves to the people around us, in fact being inspired by a friends progress can be very motivating and prompt us to try harder to reach our goals, but when you cross the line and start comparing yourself to others you can become disappointed with your own progress and quit. Always remember that you are a unique individual and your personal progress is just that “Personal”

Spend some time designing a healthy, active lifestyle to suit you. Make small changes, create good habits and try to keep a positive approach to achieving your goals, even on those days when not everything goes to plan.

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

XXXXXXXXXXXXXXXXXXXXXXXXX

Contact Your Independent Herbalife Distributor TODAY!

All Herbalife products and nutritional/ beauty/ fitness/ success coaching
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

Family Fitness: Raise Healthy, Active Kids by Samantha Clayton, AFAA, ISSA

Get active with your kids.

Whether you want to raise superstar athletes or just emphasize the importance of physical fitness in order to raise healthy, active kids, it’s never too late to get started on a family fitness journey.

There’s never been a better time to get active with your family! If you’re looking to change your children’s current lifestyle and make healthier choices, then I have six great tips that may help you get or stay on a path to raising healthy, active kids. An active lifestyle is a great family goal that can be achieved with a few creative changes.

Related Article: Design Your Own Healthy, Active Lifestyle Plan

1) Talk to your child’s physician

I always advise that you talk to your child’s doctor about what kind of fitness is right for them —especially if it’s a drastic lifestyle change. The words ‘active’ and ‘kids’ used to go hand in hand, but in today’s modern world, many kids hardly ever run around or play sports. Going from complete inactivity to a sudden active lifestyle can be a shock to the system. All changes in physical activity should be gradual. Checking your kids’ health before making any lifestyle changes should be the first step to achieving your family’s fitness goals.

2) Create a routine

The best way to get going on your family fitness journey is to write out a schedule and pick two activity days per week. Consider planning outdoor activities such as hikes, bike rides or sports to make it feel less like a duty and more like playtime. The more you can involve your kids in the planning process, the more enthusiastic they will be about the change.

3) Embrace modern technology

If you have children that are reliant on modern technology such as computers, video games, and tablets, you might face a full-blown rebellion if you try to swap gadgets for family fitness time. Instead, you can embrace modern technology and ease into an active lifestyle with fitness games and challenges. There are many dance, fitness and activity games available that combine technology with simple tasks to help entertain kids into getting active. This tip shouldn’t take away from traditional outdoor activities, but it’s a step in the right direction.

4) Go back to basics and keep it simple

Remember how much fun it was to play a simple game of catch with your friends when you were younger? As you move towards more traditional fitness-based activities, focus on fun coordination and body awareness moves. Kids have developing nervous systems and would benefit greatly from engaging both small and large motor skills. These activities include kicking, catching and hopping, and they could feel more like a game rather than fitness.

5) Be smart about fitness

Children get so many ideas of what think they can do. Your child may see photos in the media of other kids lifting heavy weights. In reality, it’s not a good idea for children to be doing heavy lifting. There are differing opinions on the correct age that children should start lifting weights, and it’s a decision that should be discussed with your child’s physician. I believe doing exercises that use your body weight are a perfect way to build strength for kids and adults. I started my weights program at the age of 15. My husband started using weights at the age of 17, and we’ve both been successful in the fitness world. My children will be well into their teens before they touch a weight. Until then, they’re going to have fun with squats, pushups and playing on the monkey bars!

6) Lead by example

The greatest gift you can give your children is to lead by example by practicing healthy habits. Try popping in a fitness DVD or follow a fitness routine on the computer to set an active example. If your young children want to join in, you should let them! Just make sure they stay away from the equipment, especially weight machines and treadmills. A fall on a moving treadmill can cause permanent scarring and burns (I know this from personal experience – you don’t need to make the same mistake!).

We can all make healthier choices to lead our children down a healthy, active path. If you keep it fun for them, you can set them up for a lifetime of being active.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.

XXXXXXXXXXXXXXXXXXX

Contact Your Independent Herbalife Distributor TODAY!

All Herbalife products and nutritional/ beauty/ fitness/ success coaching
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