Tag Archive | Herbalife New York

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

by Samantha Clayton, AFAA, ISSA

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Always have something to look forward to.

We all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy, active lifestyle.

I know that many people are motivated when they a have a big event or vacation coming up. I also know that many people lose that initial boost of what I call event-based motivation very quickly. Some people will admit to abandoning their healthy eating and exercise plan before they even get started.

Today I want to share with you some motivational tricks to help you get focused and start working towards your personal body goals. Regardless of what season we’re in, I believe your body deserves to be well taken care of all year round. Taking the mental approach of getting fit for a lifetime is much better than just getting fit for a few weeks or a special event.

Don’t let yourself get to your special day or summer vacation and realize that you said “I’ll start my fitness plan tomorrow” one too many times. Instead, try to change your mindset and understand that today is a perfect day to get started.

3 Fitness Motivation Tips to Get Started

No tomorrow

There is no time like today to get started. Small changes add up over time and can often lead to big changes in lifestyle. So, if you’re thinking about making some changes, make one right now—write it down and implement immediately.

Say the words ‘I can’ and ‘I will’ often

The word ‘I can’t’ will often translate directly into ‘I didn’t,’ so try to redress your vocabulary with positively charged words. Set a positive intention for each day and believe that you can do it. A positive approach often leads to positive results.

Love who you are

Try not to be negative about yourself. Stop looking in the mirror and thinking, ‘I need to change.’ Even if your goal is to lose a lot of weight, it doesn’t mean you should look at your self in a negative light. The fact that you realize you need to take care of yourself is a step in the right direction.

When we tell ourselves we’re not good enough, it can spark feelings of sadness and can negatively effect our energy levels. Let’s all try to use more positive statements.

Affirmations like, ‘I’m ready to improve,’ or ‘I’m going to evolve into the best version of myself I can be’ will make it easier to keep your spirits up and motivation high.

Once you’ve mastered getting into a positive frame of mind, you’ll need to find something to help keep you motivated long-term. Fitness and nutrition is not just a quick fix. Only a long-term lifestyle change plan will keep your body positively evolving.

The reason yo-yo diets and extreme fitness plans don’t work is because they tend to have a start point and an end point. Once you stop eating well and exercising, your body negatively reacts and goes back to square one.

3 Fitness Motivation Tips for Long-Term Motivation

Find an active hobby

If you find a hobby that’s active such as doing long walks, marathons or even committing to learning something new, you’ll always have something to strive towards. Once you get involved in a hobby, especially when it involves being part of a group, it’s much easier to stay motivated and accountable to your long-term goals.

Make it a family affair

Get your family and close friends on board with your healthy, active lifestyle plan. If you all commit to eating well and getting active, it can help create strong bonds and fun times. If you feel like you want to quit, chances are that at least one family member will convince you to keep going.

Plan rewards

Put a reward system in place so that you can continually motivate yourself and others with incentives. It could be a day trip out every few moths or a shopping trip to buy a new outfit. Try to pick a reward that gets you excited, and one that you know you can afford. Hopefully your reward will inspire you to keep going on the tough days.

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Motivation is a personal thing, and what motivates one person may not motivate another. Try to find a few motivational tricks that work for you. I try to stay away from being motivated purely by how I look. But I do understand that most people want to look good and it can be a good fitness motivation booster. Just understand that external changes take time. If you combine your ‘how I look’ with ‘how I feel,’ it’s a great way to ensure that you stay positive. With most healthy, active lifestyle plans, you’ll start to feel better long before you see visible changes. If you feel that your healthy, active plan is making you feel more confident and awake, it may inspire you to keep going.

Find ways to be positive and stay motivated. The only way you will fail on your plan is to quit, so do whatever it takes to keep yourself on track and feeling great!

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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.

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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

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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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3 ways to help your fruit and vegetables pack a nutrient punch!

by Susan Bowerman, MS, RD, CSSD, FAND

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The way you select, store and prepare your fruits and vegetables can go a long way towards locking in the most nutrition – and will help you get the most nutritional benefit from the fruits and vegetables that you eat. This week, I’m looking at how you can lock in the nutrients in fruit and vegetables.

In order to keep the most nutrients in your fruits and vegetables, it’s sometimes helpful to understand how those nutrients can get lost in the first place. Fruits and vegetables can lose some of their nutritional value if they’re not properly handled.

For example, exposure to air, light and water can cause the loss of some nutrients, while short cooking times at moderate temperatures helps to keep nutrients in. And, in some cases, the way you prepare your foods can even make nutrients more usable by the body.

How to Shop for Fruits and Vegetables to Keep Nutrients In

Choosing the freshest fruits and vegetables is the first step in making sure the nutrients are locked in. The freshest fruits and vegetables are easy to spot – they’re free of blemishes and soft spots, they’re firm, and their colors are bright rather than dull. And, the freshest fruits and vegetables will have had the least exposure to air, light and water – all of which can cause nutrient losses.

Buying fruits and vegetables in season is a good idea, too. When you buy fruits and vegetables out of season, they’ve had a long way to travel from the farm to your fork – time in which valuable nutrients can be lost. If you’re fortunate to have a farmer’s market available to you, try to take advantage. In most cases, the fruits and vegetables are fresher and more locally sourced, which means less chance of nutrient losses.

When fresh fruits and vegetables aren’t available, keep in mind that frozen fruits and veggies actually retain their nutrients quite well – in some cases, frozen produce may actually offer more nutrition than fresh. For one thing, fruits and vegetables that are headed for the freezer case are usually picked at their peak of ripeness – a time when they’re most nutrient-packed. And they’re processed very quickly after picking and then flash-frozen, which locks in freshness and nutrients.

How to Prepare Fruits and Vegetables to Keep Nutrients In

When it’s time to prepare, lightly wash – but don’t soak – your fruits and vegetables. If the first utensil you tend to grab is your peeler, you might want to reconsider. The skins and peels of fruits and vegetables are good sources of vitamins, minerals and fiber. There’s no need to peel foods like apples, potatoes, carrots and cucumbers – and even foods that we usually do peel, like eggplant or kiwifruit – have edible skins. With citrus fruits, grate some of the tangy zest into salads and cooked vegetables to get a healthy dose of antioxidants, and don’t pare away the spongy white interior of the citrus peel – it’s full of water-soluble fiber.

Watch what you cut away, too. There’s more vitamin C and calcium in broccoli stems than the florets, more nutrients in asparagus stalks than the tips, and the hard center core of a pineapple has the highest concentration of bromelain, a natural enzyme which aids digestion.

Some nutrients – particularly, a group of antioxidants known as carotenoids – are more available for the body when foods are lightly processed through chopping or cooking.

The carotenoid lycopene for example – which gives tomatoes their red color – is more readily usable by the body when it’s obtained from cooked tomatoes than it is from raw. And your body will take up more lutein (a carotenoid that gives the yellow-green color to foods like spinach and kiwifruit) from chopped spinach than it will from whole spinach leaves.

A tiny amount of fat helps with the absorption of carotenoids, too, so a few slices of avocado in your spinach salad, or a little olive oil in your tomato sauce will boost your uptake.

How to Cook Fruits and Vegetables to Keep Nutrients In

When it’s time to cook vegetables (or fruits), the key to retaining nutrients is to use methods that require the least water. Steaming is one of the best techniques. Since the food never comes in contact with the water, steaming helps to preserve precious water-soluble B vitamins and vitamin C.

Microwaving also uses very little water and – despite popular misconception – microwaving does not destroy nutrients. With either method, use as little water as you can. The other advantage to these methods is that they’re quick – shorter cooking times help preserve nutrients. For this reason, stir-frying your vegetables is also a good option to lock nutrients in.

Pairing your seasonings with your vegetables can boost nutrition, too, since the thousands of different antioxidants in plant foods work together to protect your health. So add garlic to your broccoli, lemon peel to your green beans, or parsley to your carrots. Along with a flavor boost, you’ll get more nutritional value from your vegetables, too.

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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Contact Your Independent Herbalife Distributor TODAY!
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Solutions for Weight Management, SPORTS Nutrition, Beauty and LIFESTYLE
Helping you enjoy a healthy, active and successful life!
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Click here: https://www.goherbalife.com/goherb
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4 proven tips to help you unlock food nutrients and reap the benefits

by Susan Bowerman, MS, RD, CSSD, FAND

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Do you know how to help your food pack a nutritional punch? Read on for four ways that you can boost the amount of food nutrients your body absorbs. And, yes, these ideas are delicious and convenient!

If I were to ask you how to get the most nutrition from the foods you eat, you’d probably say that it all starts at the grocery store.  After all, choosing nutrient-rich foods when you shop is one of the best ways to ensure that you’ll get the most nutrition that a diet can deliver.

A few months back, I wrote a post with some tips for selecting and storing fruits and vegetables in order to lock the nutrients in.  Today, I want to take the discussion one step further – once you’ve done all you can to lock those nutrients into those healthy foods, what can you do to most effectively unlock them and make them usable by your body?

Making Nutrients in Foods More “Body-Ready”

Choosing nutrient-rich foods is certainly the first step in providing your body with the nutrients it needs.  But, if you really want to optimize your diet, the way your foods are prepared and eaten can influence how well those nutrients are taken up and utilized by your body – in other words, how “body ready” the nutrients are.

A more scientific term for “body ready” is bioavailability.  In the simplest sense, bioavailability is a way of describing how much of a particular nutrient found in a food is actually digested, absorbed and utilized by the body.

The macronutrients in your foods (the major nutrients – proteins, fats and carbohydrates) are very bioavailable and are readily taken up by the body.  But, your body’s ability to take up micronutrients (vitamins and minerals), as well as phytonutrients (natural plant compounds) is influenced by a number of factors.

How you select and store your food, how you prepare it, how you eat it (and, in some cases, what you eat it with) can make certain vitamins, minerals and phytonutrients more “body ready” so you can take up – and use – more of that food nutrient and reap the benefits.

Food Selection and Storage – Getting the Most Nutrition

The foods you choose, and the way you store them, can affect their nutrient content.  Fresh, seasonal fruits and vegetables are usually your best bet – they’ve likely been picked at their peak and have had less time in transit and storage – both of which can diminish nutrient content.   But frozen foods run a close second – they’ve generally processed very soon after harvest, which locks nutrition in.

Some food nutrients, such as vitamin C, can be lost when fruits and vegetables are exposed to light and air – and this is particularly true if the food has been cut open (skins and peels help protect vitamin content).  So, while pre-cut fruits and vegetables are convenient – and many of us use them from time to time – it’s best to start with whole foods whenever possible to retain the most nutrients.

Storage conditions matter, too.  For instance, tomatoes and watermelon have more lycopene (the antioxidant pigment that gives them their red color) when they’re stored at room temperature rather than in the refrigerator. On the other hand, vitamin C – in foods like citrus fruits and broccoli – is better preserved in the cold temperature of your refrigerator.

Food Preparation – Getting the Most Nutrition

Certain food nutrients – most notably the colorful compounds in fruits and vegetables known as carotenoids – are bound tightly to the cells of the plant.  So, in order to increase the bioavailability of compounds like lutein, lycopene and beta-carotene, these phytonutrients have to be released somehow.

The simplest way to release these compounds from carotenoid-rich foods like carrots or spinach is to simply chop them into smaller pieces (another good reason toss them in the blender when you make your protein shakes in the morning!).  It gives your digestive enzymes more surface area to work with, and makes these compounds more bioavailable.

Carotenoids are also fat-soluble, which means that a small amount of fat helps to make these compounds more bioavailable.  The same holds true for the fat-soluble vitamins A, D, E and K.  It doesn’t take much fat, though – only the equivalent of a teaspoon or so, which is an amount likely to be in most typical meals.

Cooking helps to release carotenoids, too, since the cooking process helps to break down cell walls which releases the food nutrients and makes them more body-ready.  Gentle cooking can also destroy certain “anti-nutritional” factors in certain foods.  For example, raw Brussels spouts and cabbage contain enzymes that can interfere with the bioavailability of thiamin, but the enzymes are destroyed when the vegetables are cooked – and thiamin becomes bioavailable.

Foods that have been allowed to ferment or sprout may have more bioavailable nutrients, too.  Foods like yogurt, pickles, tempeh or kimchi are examples of fermented foods.  As they go through the fermentation process, the carbohydrates naturally contained in these foods are turned into mild acids, which increases the bioavailability of minerals like iron, zinc, calcium and phosphorus.

Whole grains and beans contain a compound called phytic acid, which can bind minerals such as calcium, iron and zinc so that they’re less body-ready.  But, when wheat is “fermented” into bread with yeast or sourdough (or when a bread is made from sprouted grains), more of the minerals in the grain are bioavailable. Similarly, when you eat sprouted beans, more minerals become bioavailable, too.

Food Combinations – Getting the Most Nutrition

Another way to increase bioavailability is by eating certain food nutrients in combination. Vitamin D helps the body absorb calcium, which is why most milk sold in the US is fortified with vitamin D – to increase the bioavailability of milk’s calcium.  Another way to pair vitamin D and calcium is to eat leafy greens – which contain calcium – with fatty fish, which contains vitamin D.

Vitamin C is a huge help when it comes to absorbing iron from plant sources.  When beans (a good source of iron) are cooked with tomatoes (a good source of vitamin C), the combination can double or even triple the bioavailability of the iron.

Vitamin C has also been shown to help make some of the beneficial compounds in green tea more body-ready.  Green tea contains unique compounds that act as antioxidants in the body, so adding lemon to tea would help make them more bioavailable.

And if you like black pepper, it does more than just add flavor to foods.  Black pepper contains a compound called piperine, which stimulates your pancreas to release digestive enzymes, and has been shown to increase the bioavailability of selenium, beta carotene and vitamin B6, as well as certain phytonutrients found in spices.

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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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

7 Tips to avoid ‘skin pollution’

by Jacquie Carter


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Do you live in an urban environment? City life has its perks but one downside can be the effects of pollution on your skin. Here are 7 tips to deal with what I call ‘skin pollution.’

I grew up in a small town in upstate New York that most people would consider the ‘country.’ When it came to my skin, pollution wasn’t something I had to be very concerned with. There was minor traffic, an occasional pile of burning leaves in the fall and there was always an abundance of fresh, clean air. Once I left ‘the country’ I saw just how different environmental factors are in other parts of the world, especially in urban cities.

I’ve travelled to some wonderful cities around the world, to areas where pollution is a huge problem. It’s astounding what you can find on a white washcloth after walking through a busy city at the end of the day. Trust me—it’s not a pretty sight! The effects of air pollution are many and can include skin feeling, irritation and even premature aging to name a few. Pollution can also zap your skin of its healthy glow and leave it looking dull in appearance.

This got me thinking… Should we take extra steps to care for skin if we’re exposed to high pollution areas? Let’s take a good look at pollution, understand how it affects our skin and learn what we can do to counter those effects.

What is Pollution?

Pollution comes in different forms. There’s visible pollution that you can literally wipe off of your skin and see on your washcloth. And there’s pollution that comes in gas form such as nitrogen dioxide, sulfur, carbon monoxide and so on that aren’t so visible. Bottom line, all forms of pollution can collect on your skin and create an unhealthy barrier.

So what does pollution actually do to your skin? Pollution can be responsible for skin dryness, dullness, clogged pores, some allergic reactions, skin irritations, inflammation and my least favorite… premature aging. And the worst part is, this is the short list! Pollution can really affect our face, neck and hands as these are the areas that are most exposed on a regular basis. Pollution can make skin extra sensitive and when that happens, it becomes much more susceptible to certain skin irritations.

We can break drown pollution simply into two categories: indoor and outdoor pollution. A few examples of indoor pollution include:

•   Secondhand smoke

•   Dust mites

•   Mold

•   Carbon monoxide

•   Soot from wood stoves and fireplaces

•   Air fresheners

•   Pet Dander

•   Chemical sprays including hair sprays, furniture polish, glass cleaners, perfumes

Indoor pollutants can cause dry skin and irritation.  So what can you do?  The first thing is to improve the overall air quality by allowing fresh air into your home as often as possible. Open windows or doors on both sides of your home to create a real cross breeze. By constantly freshening the air, you can help dilute the levels of pollution, which can be of great benefit to your skin. Of course, if you live in an area that’s heavily polluted with outdoor pollutants, try to keep the air in your home as clean as possible. Commit to freshening up your home on a regular basis to get rid of things like pet dander and dust.

Some examples of outdoor pollutants include:

•   Smog

•   Dirt, Dust and Debris

•   Vehicle exhaust

•   Carbon Monoxide from fires and fuel combustion

•   Ozone

•   Nitrous Oxides

•   Toxic metals such as mercury and lead

•   Ammonia

And the list goes on and on…

Outdoor pollutants are detrimental because they increase the number of free radicals in our environment (which, studies have shown, are damaging to the skin). Free radicals can damage cells over time by encouraging oxidation.

Is there anything we can do minimize the effects of pollution on our skin? Absolutely! Here are a few quick tips to help counter the negative affects of pollution on the skin.

Double Cleanse

Your first step is to remove pollutants and dirt from your skin through proper cleansing.  For those living in high pollution areas, you may want to do a ‘double cleanse.’ Choose a cleanser for your skin type that has no added sulfates. Give your skin a thorough cleansing specifically to remove the surface residue such as your makeup, dirt, excess oils and any chemicals you may have come into contact with.  Once you’ve done that it’s a good idea to give it another quick cleansing. This way, you can be sure that you removed all the surface impurities and have thoroughly cleaned your skin. If your pores are clogged, you may experience a few breakouts and it’s a good indication that you need to cleanse your skin a bit better.

Believe it or not, there are visible signs that you aren’t cleansing your skin properly. If your skin feels uneven it may be an indication that there is something lodged in there. This is most common on your cheeks, chin and nose area.  Trust me, it’s not attractive. The good news is that just a bit of extra cleansing on a daily basis may help.

Scrub the pollution away

Exfoliating your skin on a very regular basis can help guard against negative affects of pollution from building up on your skin, giving it that dull, drab appearance.  A good scrubbing helps to deep clean your pores and remove the dirt, oil and debris.

Double Down on Antioxidants

Antioxidants help to fend off free radical damage and can support healthy-looking skin when taken internally. You can do this in the form of a iet. Antioxidants to benefit the upper layers of the skin are also available in skin care products. Look for cleansers, moisturizers, and serums that contain antioxidant vitamins C and E. They can help to counteract the pollution we encounter from urban environments.

Use a good moisturizer

Moisturizers will provide your skin with antioxidant support and help hydrate your skin. Most importantly, a moisturizer will help to create a barrier between your skin and pollution.

Avoid rush hour

For the sake of your skin, it’s always best to avoid being in pollution heavy areas during rush hour. The more automobiles on the road, the more pollution you’ll be exposed to. It’s as easy as that.

Wear Sunscreen

There is never a reason NOT to wear sunscreen when going outside—I’m sure you knew that. As a friendly reminder, it’s imperative to always protect your skin from the damaging UV rays.

Stay hydrated

Water is good for your body and great for your skin. By drinking more water, you can help keep your skin hydrated. You should also load up on fresh fruits with a high water content. Look for antioxidant enriched citrus fruits, watermelon and apples for a delicious, hydrating snack.

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It’s almost impossible to avoid pollution. By following these simple tips, hopefully you can reduce some of the damage that pollution can cause to your skin. If you live in a highly polluted area, I would love to hear your favorite tips on how you deal with pollution in the comments section below.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the HerbalifeSKIN line here.

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Five Strategies to Improved Results in Your Healthy, Active Life

by Samantha Clayton, AFAA, ISSA

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You may feel you are trying your very best with healthy eating and your workout routine but not seeing or feeling any of the results for which you had hoped. Maybe its time to look into some hidden reasons to improve your progression.

 When it comes to making lifestyle changes, sometimes we can all be guilty of expecting to see overnight miracles with our physique. Even those of you who are patient and dedicated to living a healthy active life can feel that results are not what they should be. If you don’t see or feel positive changes, don’t get frustrated; let’s find out what may be holding you back.

Today I want to share with you some small but significant body improvement setbacks that you may not be aware of, so that you can truly maximize the benefits of continuing to live a healthy active life.

Eat breakfast: If you skip this important meal, you may be prevent your body from performing at its best and fail to give it the start it needs.

Its name even indicates how important this meal is. Break- fast refers to breaking the fasting time that your body has endured while you were sleeping, and if you know a little about the human body, you will know that while you sleep, your body uses essential vitamins, minerals, carbohydrates, fats and proteins to repair and rejuvenate itself.

Breakfast is considered by many professionals to be the most important meal of the day. Eating a healthy breakfast, especially one that is well balanced, fuels your body for the day ahead and can stop you from making poor diet choices throughout the day. So try to make an effort to start your day with a nutritious meal.

Keep consistent with your workout routine: It is consistency with exercise that will get you great results, so if you find yourself skipping your trip to the gym, find ways to add exercise into your day at work. I believe that doing a little something each day is better than one big trip to the gym each week. Being active every day is the best way to promote sustainable body composition change.

Lift weights: If you are not doing some form of resistance based exercise, it is very difficult for your body to build lean body mass. Having lean mass is important if you want to reduce your body fat percentage. If you are addicted to doing cardio style exercise that’s great, but if you want to get lean muscle, you must add in some form of weight training. If you really dislike lifting weights, opt for simple body weight exercises, take your cardio training uphill, or sprint to promote muscle building.

Find a protein balance: Many people don’t consume adequate amounts of protein. If you are trying to adjust your body composition, getting the proper balance of nutrients and activity is essential. If you are exercising a lot and lifting weights but not consuming enough of this ‘muscle building nutrient’, you risk breaking down lean muscle mass and sabotaging your muscle building routine. For a 2,000 calorie a day diet, the FDA recommends 50 grams of protein for your every day healthy eating habits.

Watch the hidden liquid calories: The number of hidden calories in drinks is shocking. Even I was disappointed to find out that my favorite mid-day coffee treat packed the same number of calories as a full meal. High sugar drinks provide you with way too many calories but do not fill you up, so you find yourself snacking on top of it. If you are trying to lose weight, consider tracking all of the excess calories you’re drinking and replacing them with water.

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There are so many little things that can hold us back from reaching our true potential, and when you combine a few of these body sabotaging habits together, you can actually find yourself getting worse and not better. Making positive health changes for your body is about finding balance and being as consistent as possible with your healthy choices. If you find that your results have stalled or you are not feeling as positive as usual, look into the reasons why instead of getting frustrated and quitting.

Skipping breakfast used to be one of my personal bad habits. I would blame my busy lifestyle as a mom of four, rushing off to work or simply not feeling hungry, but since correcting this habit, I can honestly share that I have optimized my body composition and I feel much more energized throughout the day. One of my favorite articles written by my amazing Herbalife colleague, Susan Bowerman, will encourage you to shine like a diamond all day long if you don’t skip your breakfast.

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

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