Tag Archive | healthy living

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.

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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.

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Sleep Tight: Get Better Rest with These Diet Tips

by Susan Bowerman, MS, RD, CSSD, FAND

Foods that may help you sleep better

If a good night’s sleep doesn’t come easily to you, your diet might be partly to blame.

Few things feel as good as waking up rested and energized after a good night’s sleep. But for many people, a restful night’s sleep is hard to come by – and could be related to the food choices that are made during the day. That’s because bad eating habits – not just what you eat, but also when – can have a big impact on the quality and length of your sleep. And the problem can sometimes turn into a vicious cycle, too.

Related Article: Tips to Help You Get Your Beauty Sleep

When you don’t sleep well at night, the foods you turn to the next day in order to keep you going could be the exact same foods that are sabotaging your good night’s rest.

Here’s what tends to happen. When you don’t get a good night’s sleep, it messes with your natural hunger hormones and you feel the urge to eat. People who don’t sleep well tend to snack more – and they often turn to sweets and caffeine to get them through the day. Problem is, caffeine can interfere with your ability to sleep at night, and although the sugary foods might boost your energy level for a little while, there’s a good chance your blood sugar will soon plummet, and you’ll just start the process all over again.

So, when it comes to a good night’s sleep, the best defense is a good nutritional offense. When you eat right during the day, there’s a good chance you’ll sleep tight at night.

How to Eat for a Good Night’s Sleep
  • Keep dinner portions moderate. Going to bed with a very full stomach can be uncomfortable and even lead to indigestion – a sleep buster, for sure. On the other hand, if your dinner meal is too skimpy, you might be wakened by hunger pangs.
  • Don’t overdo the fats and proteins at dinner. Fatty meals take a long time to digest, and protein foods stimulate the production of chemicals in your brain that help you feel more alert. Low fat meals are digested more quickly, and healthy carbohydrates help stimulate the production of different brain chemicals – the ones that help you relax and get to sleep. Rather than making protein the centerpiece of your evening meal, focus on healthy carbs – veggies, fruits, whole grains and beans – with a small serving of protein.
  • Watch your intake of caffeine and alcohol. If you’re a regular caffeine drinker, you may be able to fall asleep just fine – even if you have a cup of coffee after dinner. But caffeine – and alcohol, too – can disrupt normal sleep patterns. You may be able to fall asleep, but you don’t stay asleep. And that makes it harder to reach the deepest (and most restful) stage of sleep.
  • Don’t overdo the fluids in the evening. If a full bladder is what’s interfering with a good night’s sleep, try to curb your fluid intake after dinner. Aim to drink more of your liquids during the day, rather than trying to ‘catch up’ at night.

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

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

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Need More Vitamin A? Here are Five Ways to Get Your A’s

by Susan Bowerman, MS, RD, CSSD, FAND

Get your vitamin A from orange squashes.

Vitamin A is a critical player in the health of your eyes, skin, bones and more. Here are five colorful ways to get enough of this important nutrient.

It’s safe to say that vitamin A is a real multi-tasker. Most people know vitamin A for its role in vision, but it also plays a role in the health of your skin, bones and teeth, and it supports reproductive and immune system functions, too.

Related Article: What to eat for healthy skin

You can get your vitamin A from both plant and animal sources, but in slightly different forms. Preformed vitamin A – found mostly in animal foods like liver, fish, milk or eggs – is the active form of the vitamin. That means that once it’s absorbed, it’s ready for your body to use.

But you can also turn to all kinds of plant foods for your vitamin A, too. Many plant foods contain compounds called carotenoids – including beta carotene, lycopene and lutein.

These carotenoids themselves are not active vitamin A, but your body can convert them into the active form of the vitamin whenever the need arises.

Carotenoids contribute orange, red and green colors to plant foods, so it’s a pretty safe bet that if a fruit or vegetable has a deep, rich color, it’s likely to be a good source of one of these important compounds that your body can transform into vitamin A.

Here are five colorful, tasty ways to get you’re A’s:

  • Carrots have so much beta carotene that a single carrot can provide more than twice the vitamin A your body needs for the whole day. They make great snacks on their own, or you can simply grate raw carrots into soups and salads for a healthy, colorful boost. Cooked or raw carrots are also delicious when added to a vanilla protein shake with a dash of cinnamon.
  • Orange squashes like pumpkin, acorn and butternut also contain lots of beta carotene. Roasting brings out the naturally sweet flavor of squash and makes for a nice alternative to more traditional vegetable side dishes. Or, try blending cooked squash with some flavorful broth to create a base for a tasty soup.
  • Spinach contains a carotenoid called lutein, which contributes much of the green color. Fresh spinach is a natural in salads, and frozen spinach is convenient for adding to soups, pasta sauces and other mixed dishes. If you find the taste of spinach too strong, try baby spinach leaves – they’re usually more tender and milder in flavor.
  • Peppers of all colors contain a variety of carotenoid pigments – which explains why they come in so many colors that range from green to yellow, orange, red and even deep purple. They’re great sliced into salads, or used as vegetable dippers with a bit of hummus or avocado dip for a snack.
  • Tomatoes get much of their red color from the carotenoid called lycopene. Fresh tomatoes are great in salads, or simply on their own with a drizzle of flavorful olive oil and a dash of salt and pepper. Canned tomatoes, tomato sauce and tomato pastes might work better for you if you don’t care for fresh tomatoes – you can work some of these tomato products into sauces, stews or soups.

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

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

SASA’S FITNESS TIPS- Muscle building made simple: 3 steps to get strong

Muscle building made simple: 3 steps to get strong

03 Oct 2014   Posted by Samantha Clayton, AFAA, ISSA

Muscle building made simple: 3 steps to get strong | Herbalife Fitness AdviceIf you think that muscle building is difficult, then read on because I’m going to break it down for in you three simple steps—let’s all make it happen!

Getting results and changing your body composition takes hard work and consistency. Whether your goal is muscle building, improving your overall fitness level, or losing weight, you must do certain things on regular basis to reach your ultimate goal. My three steps will work for any fitness improvement regimen so I will be a little more specific and help you to make your own muscle-building plan.

Step 1. Perform specific exercises on a regular basis.

Step 2. Eat a well balanced diet including adequate amounts of protein and micronutrients.

Step 3. Schedule in some rest days to allow for adaptations to occur.

These three simple steps are essential for getting results with all fitness programs, especially muscle building fitness programs. In order to stimulate muscle growth, your body must be pushed with resistance style exercises. Muscle growth occurs when small muscle fibers tear as a result of stress and then regenerate themselves. This growth occurs during periods of rest and your body needs fuel to regenerate efficiently.

Your muscle building plan must include the following:

  • Hard work: Stimulate muscle tissue by training hard. Use your body weight as resistance or lift weights on a regular basis, 3-4 times per week.
  • Balance: Do exercises for the upper and lower body to ensure you maintain a good muscular balance in your body.
  • Patience: Allow time for the results to appear. It takes time to see muscle growth and gain strength.
  • Rest days: Don’t over train because your recovery ability will be compromised. You’ll begin to regress if you do too much. Plan to take at least 1 or 2 rest days per week.
  • Motivation: Understand that you need to motivate yourself to make it happen 

Best way to train for muscle building

Progressive training is important if you want your muscle building routine to be productive. You must be dedicated to training in a way that helps you to improve over time. Doing the same thing over and over will not get you the muscle building results that you want. If you lift the same amount of resistance, for the same number of repetitions (reps) during each workout session, you’ll stay the same. At some point, you must attempt to either perform more reps, or more use more resistance.

Following a reps and weight increase schedule will allow to easily measure if you’re improving from workout to workout. Rep ranges is a simple concept to understand and apply to your training.

I like to recommend a rep range of 10-14 for strength training in the initial stages, especially when someone is just getting started. High reps will force you to choose a moderate weight. This way you will become proficient with exercise form (important for safety) as the weight increases. As your workouts transition more into the power range, increase weight and decrease reps.

Beginning a muscle building plan

Your goal in your first workout is to reach muscular fatigue within the set range using a set amount of resistance. For example: 50lbs was your chosen weight for squats and you achieved twelve perfect reps (a thirteenth rep was unattainable). You would simply record in a notebook as Workout one 1 squats = 50lbs 12 reps.

The goal in your next workout would be to achieve more reps with the same weight until you can perform 14 full reps. Achieving the set reps should prompt you to increase resistance in your following session because the top end of the rep range was achieved.

Increasing weight

The resistance for that set should be increased between 5-10% with the goal of achieving at least ten reps in the ten to fourteen rep-range.

Your ongoing goal should be to increase the number of reps within the rep range; and then increase the amount of resistance when the top end of the range is reached. This method of training is slow but it’s, in my opinion, a foolproof way to increase your overall strength and muscle mass.

Diet

You’ll need to ensure that you’re getting enough fuel for your workouts and recovery. You should aim to have a good breakfast, a mid-morning healthy snack, a sensible lunch, a mid-afternoon snack, and then an appropriate dinner in the evening.

You’re attempting to build muscle and you need fuel to accomplish that. You can’t restrict your calories too much, but don’t get confused by that… You should always restrict your consumption of unhealthy calories. Choose nutrient dense foods that are high in protein and get your carbohydrates from whole grains and fruits. Many people who are trying to gain weight or muscle will make the mistake of thinking they can eat a lot of unhealthy food. This will make you gain weight, but weight gain with unhealthy fats and sugars is detrimental to your overall health and can impact your cholesterol levels. Be sensible with your choices.

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Have fun building muscle and striving to improve your strength. It will take hard work and dedication but the hard body will be worth all of the work!

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

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SASA’S HEALTHY LIVING TIPPS: 5 Diet Mistakes You’re Making Daily

5 Diet Mistakes You’re Making Daily

When it comes to dieting, perception isn’t always reality. With so many of us trying to eat right, how are nearly two-thirds of Americans overweight?  Even the most well-intentioned dieters can sabotage their efforts with little mistakes. Fortunately, many of these mistakes have easy fixes.

Tara Gidus MS, RD aka The “Diet Diva” shares the top five diet mistakes many of us make, with quick fixes to get us back on track:

protein rich foods and drinks 1. Your Diet Lacks Protein: recent study found that a diet low in protein drives overeating and causes higher calorie consumption. Try incorporating protein into your diet.

>> Check out 10 Protein-Rich Foods to Add to Your Diet!

no carbohydrates diet

2. Cutting Out Food Groups: U.S. News & World Report just released their annual diet rankings, and something many of these diets have in common is eliminating foods (gluten-free), groups of foods (Paleo) or even large amounts of calories (fast diet). However, eliminating large groups of foods from your diet isn’t always effective or easy. Cutting out a wide range of foods for a period of several weeks means you risk not getting enough nutrients from a sufficient variety of foods.

woman eating healthy snacks and drinking water at work

3. Skipping the Snacks: Although you may feel guilty about eating more than three times a day, snacks aren’t bad if you choose the right ones. To stay on track with your weight loss goals, try always keeping better-for-you snacks nearby. Nuts are a good snacking staple as they’re loaded with protein and heart-healthy fats. 

>> Check out 39 Favorite Snacks Under 100 Calories!

watermelon cocktails

4. Alcohol: Unhealthy snacks and meals can quickly pack on the pounds, but so can alcohol. While we tend to be more conscious about the food we eat, we can easily forget about the calories in the beverages we drink. Instead of a sugary cosmopolitan, swap it for a wine spritzer or light beer to keep your calorie consumption lower.

woman eating popcorn while watching tv

5. Boredom: Eating is truly a social experience and when you’re alone with a day of nothing ahead of you it’s easy to fall into the pattern of overeating. To avoid this, try munching on filling foods like hummus paired with pita chips. It’s a great whole grain, high fiber snack and the serving size is larger that many healthy snacks.

By avoiding these five common diet destroyers and following these simple fixes, you’ll be back to looking and feeling great in no time!

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SASA’S NUTRITION TIPPS:

ADD HERBALIFE NUTRITIONAL SUPPLEMENTS TO YOUR DAILY DIET to lead a healthier, fitter and happier lifestyle!

Start your Day the PERFECT way with our HEALTHY BREAKFAST

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And try these great products for your HEALTHY SNACKING:

Snack Defense®

Consuming too many carbohydrates can cause your body to experience a sudden increase in blood sugar and insulin levels, causing it to store fat. Gymnema, a key ingredient in Snack Defense®, helps decrease the absorption rate of glucose in the body.

Keep your blood sugar levels in check with Snack Defense®, a unique herb blend that helps your body process sugar from your meals and snacks. As an added bonus, this distinct medley of botanical and mineral ingredients is caffeine-free, so you can take it any time, day or night.
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Roasted Soy Nuts

This delicious, crunchy, dry-roasted treat makes an ideal snack at only 100 calories per serving and packed with 9 grams of protein. Portion-controlled servings list nutritional information on each packet. Available in Chile Lime and Salted flavors.

 
Key Benefits
  • Dry Roasted
  • Encourage nutritious snacking
  • Packed with 9 grams of protein per serving
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Protein Bar Deluxe

Raise the bar when it comes to snacks. Indulge in milk chocolate while remaining guilt-free with Protein Bar Deluxe – a snack that’s as delicious as it is nutritious!

Key Benefits
  • Rich, chewy bars satisfy hunger and sustain energy.
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Beverage Mix Canister

Enjoy an energy burst with this fruity cool Beverage Mix. Just add it to cold water for a refreshingly delicious way to enjoy a low-calorie, healthy snack that helps satisfy hunger pangs anytime. Available in Peach Mango and Wild Berry flavors.

Wild Berry Protein Beverage Mix

Creamy Chicken Soup Mix

Enjoy a hearty pick-me-up. Creamy Chicken Soup Mix allows you to whip up a satisfying chicken-flavored soup in a matter of minutes. It’s instant and good for you!
Key Benefits
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  • Creamy Chicken SoupMix

Protein Bar

Get your protein to go! Protein Bar is an ideal protein snack to give you a boost on the go. This deliciously chewy bar is packed with soluble fiber, vitamins and minerals to help control hunger.
Key Benefits
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  • 12g of healthy soy and whey protein blend, and fiber.
  • Helps sustain energy and control appetite.

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Order your Herbalife Products TODAY!

All Herbalife products and nutritional/ beauty/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

 

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