A New Approach to Being Active

by Samantha Clayton, AFAA, ISSA

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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.

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Cooking With Kids: Healthy Eating Starts in the Kitchen

by Susan Bowerman, MS, RD, CSSD, FAND

Cooking can instill a sense of pride in kids.

Kids love to cook—and it might help them to make better food choices, too.

I think it’s fair to say that most kids—given the chance—like to spend time playing around in the kitchen. And why not? Cooking is creative and messy and fun, and it tickles all the senses. On top of that, your efforts are rewarded with something that’s (hopefully) delicious to eat. But cooking can deliver some additional benefits, too—spending time in the kitchen can help kids to develop an appreciation for healthy foods, and foster better eating habits, too.

RELATED ARTICLE: 12 smart tips for getting your kids heart healthy

The significance of this really shouldn’t be overlooked. In the last few decades, obesity and overweight rates among American kids have risen dramatically—a reflection, in part, on a diet that includes too many calories and nutrient-poor foods, and too little in the way of fruits, vegetables, whole grains and calcium-rich dairy products.

And eating out is a contributing factor. Meals eaten away from home are higher in calories, fat and saturated fat—and provide less calcium and fiber—than home-prepared meals. On the other hand, eating more meals at home is associated with a higher intake of fruits, vegetables and dairy products, with less fat and calories.

Cooking with Kids: The Many Benefits
    • Cooking at home and eating together helps kids develop an appreciation for healthy foods. When parents serve as good role models with their food choices, kids develop a similar appreciation for healthy foods. And, the comfortable, supportive environment of home helps to reinforce these healthy behaviors.
    • Kids enjoy eating what they’ve prepared. When kids are involved in the selection of ingredients and preparation of foods, they’re more likely to try their creations.
    • They’re more likely to try new foods. Even if kids decide that they don’t particularly like what they prepared, the cooking experience will help to cultivate an open mind when it comes to trying new foods.
    • Kids derive a sense of pride and independence when they cook. Kids love to boast that “I did it all myself!” When they are able to prepare something on their own—no matter how simple—and serve it to family, it instills a sense of pride and independence. Help your kids by guiding them toward age-appropriate recipes.
    • Cooking is creative. Once kids have some basic skills and learn to follow recipes, they should be encouraged to get creative. You can start with a very simple basic recipe—for example, a smoothie made with flavored protein powder and milk—and allow them to experiment by adding different fruits, vegetables, spices or extracts. Once they’ve come up with their own recipes, many kids enjoy creating their own recipe file.
    • Cooking together can be fun, quality time. Spending time together in the kitchen can be fun and relaxing for both kids and adults. Many kids don’t need much coaxing to join you in the kitchen, so use this time to simply enjoy each other’s company and talk about how good—and good for you—your meal is going to be.

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

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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.

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12 Smart Tips to Get Your Kids Heart-Healthy

by Louis Ignarro, PhD

Encourage heart-healthy choices for your kids.

Moms and dads have dozens of concerns each day, ranging from their child’s performance in school to emotional development and happiness. Perhaps one of the biggest questions is: Am I doing enough to keep my child heart-healthy?

At the base of your child’s success and well-being is a healthy body. And one of the most important focuses of health—especially in children—is the heart. Here are twelve tips for helping your kids lead a heart-healthy life:

#1 Change things up

Children enjoy exploring different environments, so take your child to a local playground or indoor activity center to simply play. Being in a new, fun space encourages imagination and creativity, while giving your child the opportunity to get active and maybe even make new friends.

#2 Join in

Perhaps the greatest gifts you can give your child are your time, energy and attention. Instead of watching them play, join in. Not only will you be encouraging your kids to get and stay active, but you’ll be building your relationship, too.

#3 Sneak in healthy foods

If you have a picky eater, find ways to sneak into their meals and snacks some healthy foods like fruits, vegetables, whole grains and low-fat dairy. Top whole-grain pasta with tomato sauce loaded with vegetables, make a delicious whole-fruit smoothie, or melt some low-fat cheese over assorted vegetables as a side with dinner. Replace white bread with whole-grain bread and swap cookies with sweet fruits like mango or pear.

#4 Make it a competition

Most kids love competing. Some families compete by having each member wear a pedometer, and then they tally up their weekly steps to see who “won” that week. You can even have prizes for winning, such as a special (healthy) lunch out with Mom or a pass on washing the dinner dishes for a night.

#5 Sleep more

Sleep is important for memory, concentration and general wellness—and it’s also necessary for keeping the heart healthy. Stick to a schedule, even on the weekends, to help encourage healthy sleep.

Suggested sleep times1:

– Toddlers (ages 1 to 3) should get 12 to 14 hours of sleep daily

– Preschoolers (ages 3 to 5) should get 11 to 13 hours

– School-age children (ages 5 to 10) should get 10 to 11 hours

– Teens (ages 10 to 17) should get 8.5 to 9.25 hours.

#6 Supplement a healthy diet

Your child might have additional nutritional needs that aren’t being met through diet. A health care provider should be able to help determine if your child is getting all of the nutrients he or she needs. If your child is falling short, a nutritional supplement may be a good option to support a heart-healthy life.

#7 Turn it off

Television takes up too much precious time. Each minute your kids sit in front of the TV is a minute they’re not being physically active. Limit screen time to encourage your kids to get moving.

#8 Use the screen wisely

If you own a video gaming system, you can opt for games that encourage movement. Join in the fun as your child dances, skis, bowls or plays another activity-based video game.

#9 Walk or pedal

Choose activities nearby so you can commute by foot. If that’s not an option, choose family outings that involve movement. A nice greenbelt stroll is free and fun. If it’s cold in your area, bundle up and enjoy nearly empty trails or walking paths.

#10 Keep it calm

Like adults, kids can get stressed out, too. Low stress levels are important for maintaining a heart-healthy lifestyle, so make sure your child isn’t overloaded. While organized activities are important, it’s also good for your child to have down time. Read a book together, go on a leisurely walk, or play outside with the family dog.

#11 Cook together

Involve your child in cooking a healthy meal, and explain what each ingredient is and why it’s going into the dinner. Let them help mix, measure and prepare a heart-healthy family meal—chances are, they’ll be more likely to eat it.

#12 Inspire by example

Whether you know it or not, your child is watching your every move, learning how to interact with the world and developing habits that could extend for a lifetime. When you lead a healthy lifestyle, you are subtly encouraging your child to do the same. As you make good choices, discuss why you’re making your decisions. They really are listening!

***

By helping your son or daughter develop healthy habits, you are giving the gift of lifelong vitality. Start encouraging heart-healthy habits when they’re young by working in healthy lifestyle choices—including good nutrition, regular physical activity, plenty of sleep and low stress levels. And do the same in your own life!

Written by Louis Ignarro, Ph.D.  Dr. Ignarro is a member of both the Editorial and Nutrition Advisory Boards of the Herbalife Nutrition Institute and receives compensation for his endorsement of Herbalife® products. 

[1] http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need

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All Herbalife products and nutritional/ beauty/ success advice
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CHRISTMAS is getting near! SASA’S practical TIPS for the festive season

Want to buy all YOUR GIFTS in YOUR OWN ONLINE WEBSHOP?

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This Christmas give the gift of HEALTH, BEAUTY and TOTAL WELLNESS to your friends and your family! As soon as you’re a Herbalife Member, start shopping.

Choose the best gifts from your own Herbalife Webshop!

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paying with our members discounts (25%, 35%, 42%, 50%)

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Her comes the next advice!

GET IN PERFECT SHAPE BEFORE CHRISTMAS!

Start NOW!

3 Want to LOSE WEIGHT BEFORE CHRISTMAS to fit into your party dress?

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Contact me TODAY to get your own HERBALIFE MEMBERSHIP!
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