Tag Archive | gym

How to Conquer Fear and Reach Your Goals

by Samantha Clayton, AFAA, ISSA

No fear.

Does fear hold you back? If you want to lose weight, gain muscle, increase your speed, or improve some areas of your life, then you must conquer fear. And you need a plan.

Whatever your goal may be, if you want to be successful you have to first believe in yourself and then follow a plan. Today I want to talk about letting go of fear.

Snow and ice athletes are a perfect example of people who overcome and channel their fear every day. My sister Jackie has won bobsled medals for her country. I have utmost respect for her love of the sport, and her ability to conquer fear. I’ve always supported her events, but standing in the crowd I could tangibly feel my fear coursing through my veins.

How to conquer fear in sports

Jackie believes that the fear of failure is the main thing that stops people from performing at their best. In her sport, there is a very real possibility of crashing at 80 mph, and the consequences could be dire. What makes my sister a champion is that she’s able to separate her fears into a concern for her safety and anxiety about failure. Jackie knows that she’s undertaken every safety precaution and has practiced, practiced, practiced.

Fear can promote a release of adrenaline into our bloodstream. To protect ourselves, the ‘fight or flight’ mechanism comes into play and our bodies prepare for action. In sports and other competitive environments, it’s not typically the fear of danger that creates this rush of adrenaline, but more a mix of anticipation and excitement.

Being prepared and having a plan of action will allow you to train your mind to overcome any negative emotions that are standing in your way. And you don’t have to be an athlete to benefit from mental training techniques.

Jackie put aside her safety fears because she had a plan and she was committed. She was determined to use her fear to make her train and compete, rather than giving in to fear and saying goodbye to the triumph she felt each time she clocked a personal best.

How to use fear to get closer to your goals

We don’t all have to hurtle down hills to face our fears. In everyday life, there are things we might want to do but don’t because the fear of failure is too great.

Making lifestyle changes, especially those that involve weight loss and health goals, often make people feel anxious and fearful. The fear of failure or a fear of the unknown can often stop people from trying something new. Try using my three simple tips to help you conquer fear and overcome any negative emotions to turn them into success.

1: Fear assessment:
Write down a list of the worst things that could happen if you fail. This will often put things into perspective and make you realize that you should just get started on your journey. We can all be guilty of having an over-active imagination, so writing down your fears will help you assess if they are in fact valid.

2: Define your goal:
Ensure that your goals are written down and use a S.M.A R.T.1 goal-setting framework. Having a clear destination and time frame in mind will help you on days you want to quit. Clear goal setting will put you in full control of your success.

3:  Positivity training:
Write a positive affirmation and say it every day. The more you tell yourself that you can be successful, the more you will start to believe it’s true. An example from my old training diary from my athletic days is ‘I am strong, I am powerful I was born to compete at a world level.’ And from my days of trying to lose extra baby weight I wrote, ‘I will regain my pre-baby body, I am strong and focused.’

Many athletes will tell you that the mental side of sports is more important than the physical aspect. That constructed belief is one of the keys to making your dreams come true.

If you have found yourself starting and stopping over the years with your body composition goals, you may benefit from trying a new positive mental approach. Try not to let your fear of failure get in the way of your success. It’s better to try and fail than not try at all.

To end, here’s an inspirational quote from my sister in her new quest of getting back her pre-baby, athletic physique:

I’m going to think myself thin. I thought my way to two Olympic games, so I’m just going to believe I have a perfect body. Of course, I’m going to stop eating unhealthy snacks and get my butt to the gym, too.”

[1] Specific. Measured. Agreed upon. Realistic. Time-based.


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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.


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 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.


Contact Your Independent Herbalife Distributor TODAY!
All Herbalife products and nutritional/ beauty/ success advice
available from

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Helping you enjoy a healthy, active, successful life
Call +12143290702

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I really love this Drink for my workout and Nordic Walking or Stretching exercise!
It gives me ENERGY and is really refreshing! Maybe you want to try this recipe yourself, here we go! >>>

Power Drink

Mix some CRANBERRY and APPLE JUICE with Mineral Water until about 1.5 Liter, ADD H24 HYDRATE and 1-2 LiftOff effervescent tablets,
plus the Herbalife Thermojetics Tea/Infusion and stir the whole. ENJOY!


The taste will always be different, because you can mix DIFFERENT flavours of the tea (Natural, Lemon, Raspberry, Peach Chai, Pomegranade etc.) with the different LiftOff Flavours!

Liftoff LiftOff why is it important_HER LiftOff vs. Red Bull1  

ENG Herbalife24 Hydrate
I’ll be happy to receive your feedback!
Helping you enjoy a healthy, active and successful life!
Call: +12143290702

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WATCH AND SHARE THIS VIDEO! Part 2: Exercise – We’ve been evolving for 2.000.000 years…

We’ve been evolving for 2.000.000 years…

Part 2: Exercise

Long, slow cardio IS in tune with our evolutionary past – i.e. because we were persistence hunters…


Herbalife promotes a Healthy, Active Lifestyle! 

Our Motto: 80% Nutrition – 20% Workout

Contact Your Independent Herbalife Distributor TODAY!

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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Your body on fast food… vs. Your body on Herbalife…

Your body on fast food vs. your body on Herbalife


13  10


You can look  so much better! 58

69  1172



 Left or right? The choice is YOURS!

81  bikini girls Engel Teufel 1a

Remember always: YOU ARE what YOU EAT!

M &  H_HER make your lovers proud and haters jealous2 your choice

251  Herbalife Girl drink shake

256  180


energy_HER  216

262a       47260a


Nutrition is the cornerstone of Herbalife. A healthy diet and regular physical activity are major factors in the promotion and maintenance of good health throughout your life.

Helping you enjoy a healthy, active and successful life!

What is a calorie? Unlocking the secrets to good calorie management

What is a calorie? Unlocking the secrets to good calorie management

You probably say the word “calories” at least 10 times a day, especially if you’re trying to maintain, gain or lose weight. But do you really know what a calorie is? Understanding this unit of energy measurement and how it is released into and used by the body will shed new light on the best foods you can eat for successful calorie management.

This video describes the nature of calories and why some foods have a higher concentration of calories than others (hint: where there’s fat, there are more calories). The secret to healthy weight management is paying attention to a balance between the fuel you put in your body and how efficiently you burn that fuel, through physical activity.

Calories are an important marker that tells us if we are getting the fuel our bodies need. Calories are invisible but if you know how they work, you don’t need to see them—just how to use them wisely.

Learn smart ways to spend your calories in other videos on Susan Bowerman’s playlist.

Helping you enjoy a healthy, active, successful life!
Empowering You To Change

SASA’S FITNESS TIPPS: It’s all about you: Your Ultimate Personalized Workout with Samantha Clayton

It’s all about You: Your Ultimate Personalized Workout with Samantha Clayton

Your Ultimate Personalized Workout with Samantha Clayton

by Samantha Clayton, AFAA, ISSA

It’s all about you: Your ultimate personalized workoutIf you’ve tried to find a workout that fits you, but just can’t seem to find one that gives you what you want, then it’s time to start designing your own! Follow this week’s article to make a personalized workout that’s just right for your needs.

It’s common for people to fall into a routine of simply following a friend or a family member with their fitness plan. Though I admit that doing something is always better than doing nothing, I believe that everyone should personalize their program and do what’s best for their own body. If you become your own trainer, you will never have an excuse to skip your fitness routine!

If you feel lost on how to get started, keep reading because I’m going to give you my best tips to help you design your own personalized workout.

A personalized workout should focus on areas that you’d like to work on. You can make it yours and perhaps focus on cardio or one particular muscle group. You can change up the timing and do a longer workout or a quick high impact workout if you have a very busy schedule. Above all, do what works for you. Here is a list of six exercise groups to help get you started. I recommend picking from at least two groups for each routine to make sure you are challenging your body! Take a look at my Fit Tips Workout Video playlist on YouTube for instructions on how to do these moves correctly.

Core exercises: Plankcrunches, bicycle abs

Leg moves: Lunges, side leg lifts, calf raises

Glutes: Squats, jumping squats, bridge lifts

Upper body moves: Push- ups, tricep dips, crab walks

Total body moves: Mountain climbersburpees, bear crawl

Cardio: Jump rope, ice skaters, high knee run

My ultimate workout routine

Here’s a sample workout I made for myself when I wanted to push myself while working my core and my glutes. I chose a circuit style routine because I love to challenge my mind at the same time I’m pushing my body. This routine is based on HIIT – which helps your body work harder while incorporating recovery time into the actual workout.

Total workout time: 30 minutes

Focus Area: Glutes and core

Divide Time: 30/3 = 10 minutes per circuit

Exercise selection: Jump rope, squats, V sit-ups, plank, bridge lifts

Exercise Timing: 60 seconds per move, and 60 seconds active rest with intensity level of 6/10 (active rest is marching)

This is a personalized workout that I created to meet my needs on a particular day. I wanted to focus on my glutes and core, and only had 30 minutes available. Of course, you can try my workout – I found it fun and challenging, plus I had to concentrate on timing which kept me focused throughout. But I want to show you how to create your own ultimate workout too – because a workout that’s perfect for me, may not be perfect for you.

And remember, the best workout for you may change day-by-day depending on your daily activity and how much time you have. You also need to update your workout routine regularly as your body will adapt. What was once a demanding workout will start to feel easier and easier. Here are five steps you can take to create your own circuit style personalized ultimate workout:

Choose the duration of your fitness session

My suggestion is that you aim for at least 30-45 minutes. If you are pushed for time a shorter duration will do but try to carve out a decent amount of time and make fitness becomes a priority activity.

Pick your focus area

What area of the body do you want to work most? Do you want to do a total body workout? My personal favorite is to do total body with a little extra focus on the glutes. The glutes, more commonly known as your rear end, is a large muscle group that requires a lot of energy to work. Performing a workout with extra focus on large muscle groups can help you burn a few extra calories during your workout.

Divide your total workout time by 3

This will allow you to perform three total rounds of your chosen exercises. I like to use time for training instead of counting the number of reps because it pushes me a little harder during my workouts. It also helps to finish a workout on schedule.

Exercise selection

Choose 4-5 exercises from my examples list or choose exercises that you personally enjoy. I always incorporate at least one cardio exercise and one core exercise—but that’s just my personal rule. This is your personalized workout; pick moves based on your individual needs.

Timing and intensity level

Decide on a duration – how long you want to perform reps of each move. The key point to take into consideration when you’re making this decision is the longer the duration, the harder your body will be working. The higher the intensity, the harder it’s working. If you’re working at a high intensity of 7/10 or more, keep the duration short. For low intensity exercises, go for a longer duration.

Plan your rest time

Rest time is important. However, the shorter the rest period, the harder your body will be working. If you’re a beginner exerciser, keep your work/rest ratio at 50:50 until you build your fitness level.


The physical adaptations that take place in the body as a result of performing regular physical activity and/or following a healthy diet include weight loss, improved muscle tone and achieving an improved cardiovascular fitness level. Given the common health benefits associated with living a healthy, active lifestyle, it’s important to understand that we all respond to increased physical demands or dietary changes at different rates. You should never compare your body or your results to anyone else. You are truly one of a kind (unless of course you are an identical twin!).

I want to encourage you to do an occasional workout that’s all about you. It may sound a little bit selfish, especially if you always do exercise with a friend, but once you create your own personalized workout it will help you to feel powerful, confident and in control. You can still exercise with friends but taking time for your own needs can help make exercise more effective – for you!

I’m not telling you to ditch your favorite fitness video or completely abandon your fitness group. I’m simply suggesting that you create your very own ‘go to’ workout and branch out on your own every once in a while. It will give you the opportunity to improve your overall body awareness and fitness confidence. It will also ensure that when you don’t have access to your usual support group, you’ll still have the knowledge to keep your fitness goals on track.

Fitness can be simple—varying the mode, intensity and duration of your workouts on a regular basis will help you towards achieving your goals. I hope you have fun creating your own personalized workout. Listen to your body, mix up with the exercises, and most importantly have fun being your own personal trainer!

Share your personal routine with me in the comments section.

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





All Herbalife products and nutritional/ beauty/success advice available from:

Helping you enjoy a healthy, active and successful life!
Call USA: +12143290702
Italia: +393462452282
Deutschland: +4952337093696