Tag Archive | coaching

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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Video: Healthy Breakfast Ideas

Healthy breakfast ideas. If you’re stuck in a food rut then get inspired with these healthy breakfast options from Susan Bowerman. Sure, a convenient Herbalife Shake in the morning meets your nutrition needs but you could swap out your lunch and or dinner with a shake instead. These healthy breakfast ideas are perfect for when you’re on the go or have the time to plan a special breakfast.

Are you looking for healthy breakfast alternatives to your Herbalife Formula 1 shake? In this video, Susan Bowerman, MS, RD, CSSD, FAND, shows you some light and nutritious breakfast options.

A Herbalife Formula 1 shake is an excellent breakfast, but every now and then you might want to change things up by having your shake for lunch or dinner. That means you’ll need some healthy breakfast options. Whatever you decide to eat, make sure it’s a balanced meal that includes protein and healthy carbohydrates.

Healthy Breakfast Option #1: eggs.
Peaople all around the world associate eggs with breakfast. Whether you like hard boiled, scrambled or poached, an egg or two can help meet your protein needs.
Try mixing a few veggies into an omelet or serve a softboiled egg alongside toast soldiers and add a bowl of fresh fruit on the side.

Healthy Breakfast Option #2: plain non-fat Greek yogurt.
Prepare a healthy bowl of Greek yoghurt and round out a meal by adding fruit and a few nuts.

Healthy Breakfast Option #3: Start your day with hot cereal.
Hot cereal is a major comfort food but instead of reaching for cream and sugar try adding Herbalife Personalized Protein Powder to your oats once they’ve finished cooking. The extra protein may help you feel fuller for longer.

Healthy Breakfast Option #4: Consider foods that you wouldn’t normally associate with breakfast.
For some reason many people see only a small category of foods as suitable for breakfast but next time you’re in the kitchen try these healthy breakfast alternatives: whole grain corn tortillas, spread with avocado and topped with a few slices of turkey or a salmon patty on a whole wheat English muffin. Both of these helpings can be paired with a side of fruit to create a balanced meal.

Healthy Breakfast Option #5: leftovers.
If your leftovers made a perfectly healthy and balanced meal for dinner, it’ll make a perfectly balanced and nutritious breakfast option too.

So what did you have for breakfast today? Share you’re favorite breakfast options in the comments below!

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Before making another unhealthy choice… think about this!

Before making another unhealthy choice… think about this!

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All Herbalife products and nutritional/ beauty/ fitness/ success coaching
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In an exercise slump? Let’s fix that now! by Samantha Clayton

In an exercise slump? Let’s fix that now!

Posted by Samantha Clayton, AFAA, ISSA

Don’t let an exercise slump be the end of your training | Herbalife Fitness AdviceDo you ever find yourself in an exercise slump?  You have great intentions to workout but, whoops, a day, then a week goes by and you have either stopped exercising or you’ve cut down too much.

Sometimes we all feel like missing a session at the gym but if we give ourselves a break from working out too often then we’re in danger of getting out of the habit of regular exercise.  I always say that some exercise is better then no exercise – and that’s still true – but a regular fitness routine will help you develop and reap all the positives of an active, healthy lifestyle!

If you’ve stopped exercising for any reason then these four motivation tips should help you get back to your workout routine.  

My simple tips to get you back to exercising regularly in no time 

  • Don’t let an exercise slump be the end of your training | DiscoverGoodFitness from HerbalifeDon’t think you’ll instantly be as fit as you were just before you stopped. Fitness levels decline if you don’t continue using your muscles and building or maintaining your strength and stamina.  So, be patient with yourself and always exercise at a level that is suitable for your current fitness levels.
  • Try to aim for twenty or thirty minutes of exercise a day when you first start out and work out at a comfortable intensity.  As you progress, either increase your intensity or add ten more minutes each day.
  • Use your body weight for strength exercises and really focus on technique. Each week add 2-4lbs of resistance until you reach an intensity that feels like 7-8 out of 10 (with 10 being the maximum possible for you).
  • Use interval training to your advantage.  Including rest times in your workouts lets you begin at a gentle pace.  Start out with more rest than work then slowly start to flip your equation to 50% work / 50% rest and beyond.

People’s exercise levels can decline for all types of reasons from injury to a period of overworking and reduced life/work balance to, maybe, a simple dislike an element of your fitness routine leading to making excuses not to keep it up.

Climb back out of your exercise slump!

If you do feel like you’ve fallen off the exercise wagon then there is no time like the present to climb back on but remember to go at your body’s own pace.  This will help prevent injury and it will stop you accidentally teaching your body to associate exercise with pain.  (Believe me, I hear all the time from people who go from no exercise to a few days of intense exercise only to immediately slump back to no exercise because they didn’t like the aching muscles!  Please don’t let yourself fall into this category of over-zealous exerciser.)

I’m certain that the more fit you are, the more positive you will be but remember to take it slow if you’re recovering from an exercise slump.  If you take a sensible and fun approach then you’ll be a lot less likely to neglect your fitness routine again in the future.

Don’t let an exercise slump be the end of your training

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

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All Herbalife products and nutritional/ beauty/ fitness/ 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

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For 35 years Herbalife has been committed to bettering the lives of those we touch with products that support and encourage a healthy, active lifestyle. Everyday at Herbalife incredible stories take place. Stories of:

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Herbalife is committed to addressing the global obesity epidemic by offering high-quality products, one-on-one coaching with an Independent Herbalife Member and a community that inspires customers to live a healthy, active life.

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Herbalife encourages you to strive for progress, stay motivated and reach your goals; to be the best version of yourself, every day.

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Herbalife actively sponsors, supports and participates in a wide range of sporting events around the world. From world-renowned triathlons and cycling tours to regional boat races and sports tournaments, Herbalife takes pride in contributing to events that promote leading a healthy active lifestyle.

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Helping other people to become more fit and healthy makes everyone feel positive. Independent Herbalife members get to do this every day by offering people great nutrition products and, for those who want it, an opportunity to earn a little extra income.

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Herbalife is a community of supporters who encourage you along your health journey and support your weight and fitness goals.

Herbalife is celebrating 35 years of inspiring results every day!

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HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ fitness/ success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change
https://www.goherbalife.com/goherb/
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696
Add me at Facebook: http://sasafb.fitmy.biz