Boost cardio to burn fat.
We have been misled by the overabundance of toned physiques we see in the media on a daily basis. It’s time to reassess our idea of what “beautiful” is.
We are constantly exposed to images of toned physiques, which isn’t always a negative thing, but they can often be used in a misleading way. I believe that there is a positive way to look at images of fit and healthy people. In the same way that seeing fast food ads makes you start craving unhealthy food, seeing healthy body imagery can serve as a motivating force to get you off the couch and moving. In my experience, this initial, externally-focused motivation of wanting a perfect body, such as those we see in magazines or online, is often quickly replaced by a true understanding of how living a healthy, active lifestyle can make you feel and look better.
Quite often people feel guilty for being motivated by vanity, but it doesn’t matter what your source of motivation is. Whether you’re motivated by the health benefits of living a healthy lifestyle, the idea of achieving your idea of perfect physique, or by the really cute active wear that comes with living an active lifestyle, it’s okay! You don’t need to feel guilt about your reasons for wanting to improve. So long as you are making positive steps toward getting fit and healthy, it’s a positive thing. Whatever your overall body goal is, just remember that beauty comes in all shapes and sizes and true beauty is what happens on the inside of your body. Maintaining an overall body composition that is within a healthy range and feeling good is what I believe is most important. Of course, matching your workout shoes to your outfit is a great perk, too.
As women, we should embrace our friends who are sharing their fitness progress, feel happy for the fitness models on the cover of magazines and be inspired by the women who like to wear fabulous outfits to the gym. Always remember that your positive progress and enthusiasm can serve as inspiration for others. We all have certain areas of the body that frustrate us and you should not feel guilty if your motivation for fitness and healthy eating comes from trying to correct your trouble areas. In fact, this is often a passing phase and eventually the amazing feeling that a healthy lifestyle evokes will allow you to forget about that specific area altogether.
Here are some tips to help you with stubborn female trouble spots while keeping your overall health as your priority:
Refine your overall approach: Work toward achieving an improved overall fitness level and incorporate your body-specific or target goals into that plan. Working on your trouble spots a few times a week will help you to feel a sense of control.
Boost your cardio to burn fat: Cardiovascular exercises, such as running, cycling, biking and swimming, burn calories and often even stored body fat. If you are trying to burn some fat off your hips and booty, making sure that you engage in cardio is essential. Remember that you can’t decide where your body will burn fat from – there is no such thing as spot reduction. However, adding 30-45 minutes of cardio, three days a week, will help you to burn fat. To make your cardio lower body specific, try running, climbing hills or give spinning a try.
Build up your muscles: If you want to improve the muscle tone in your lower body, you must do lower body exercises as part of your routine. My favorites for toning hips and booty are squats, lunges, step-ups and leg lifts. Even if your aim is to slim down, building muscle is a perfect choice. Start out by performing the exercises, using your body weight, then progress to adding resistance with dumbbells or a bar. Three days a week for 30 minutes is a great start.
Make small dietary changes: Having good nutrition is one of the most important factors of improving your body. If you want to increase your muscle mass, you must be consuming adequate protein. If you increase the amount of exercise that you do, you must ensure that you are staying well-hydrated and consuming good carbohydrates. My tip is to write down your daily consumption in food diary so that you can see what you are putting into your body. Make small changes to cut out any junk foods and replace them with healthier options. If you focus on snack time to start with, you may be surprised how many hidden calories you are consuming. A reduction of just a few hundred calories a day can make a big impact on your body composition over time.
Even before you begin to see results, you’ll find that simply taking small steps to improve your body will help you to boost your overall confidence and self-image. Always remember, ridding yourself of any guilty feelings you have about your health and fitness journey is critical.
Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.
*Results may very from person to person
By Luigi Gratton M.D.
Did you know that January was National Weight Loss Awareness Month in the U.S.? You probably had one or two New Year’s resolutions that meshed perfectly with that, since losing weight or getting into better shape is something to which many of us aspire.
There are many different ways to slim down and adopt a more active lifestyle, but in simple terms, it is a combination of improving what you eat and burning off the calories. The general consensus is that the optimal ratio for success is to focus 80 percent on nutrition and 20 percent on exercise.
Since the nutrition element is so important, figuring out the best option for you depends on your goals and personal preferences. One scientifically proven option for weight management is to use meal replacements[1] as part of a healthy nutrition plan.
Not only are meal replacements effective, they are also very popular. In fact, the meal replacement category is worth approximately $4 billion in the US. and $10 billion worldwide. Our Herbalife Formula 1 nutritional shake, at the core of our nutrition philosophy, is our top seller by far, accounting for more than 30% of our total sales worldwide.
Did you know that the Formula 1 shake was Herbalife’s first product 35 years ago, and that its original core ingredients were then, as they are now, plant-based nutrients? That was decades before plant-based nutrition was trendy! Then, as now, Herbalife was at the leading edge of nutrition science with the formulation of our products.
Our original Herbalife Formula 1 shake wasn’t flavored but that didn’t stop our early members and their customers from embracing its nutritional benefits – two scoops of Herbalife Formula 1, plus eight ounces (240ml) of milk gives you 17 grams of protein, 21 vitamins and minerals,and fiber – essential nutrients for a healthy body. And it takes about five minutes to make. Not bad, right?
As demand grew, we realized flavored shakes would give our consumers variety and choice and keep things interesting. So in 1986 we introduced our first flavors – Chocolate, Vanilla, and Berry. Since then Herbalife has launched more than 25 different flavors globally, including Cookies ‘n Cream, French Vanilla, Dutch Chocolate, Wild Berry, Dulche de Leche, Mint Chocolate, Orange Cream, Pina Colada, and Café Latte. We also develop flavors based on regional preferences: In Russia you can get Melon, and in Brazil we offer Pineapple Mint. It’s a real taste sensation!
Besides Herbalife Formula 1’s fantastic nutritional benefits, there’s a benefit to your wallet as well. A breakfast burrito from Nutrisystem will run you about $4.29; Jenny Craig’s pancakes and veggie sausage will cost you $5; a McDonald’s McMuffin Combo Meal goes for $4.88; and a Starbucks latte and muffin is going to set you back $6.60. On the other hand, a Herbalife Formula 1 shake with milk and strawberries will cost just $3.58 – and at just 211 calories, that’s an incredible deal!
With such a rich history and real value, it’s easy to see why so many Herbalife members and customers enjoy Herbalife Formula 1 as a healthful option.In addition to providing the essential elements of a healthy meal without the extra calories of hidden fat and sugar, meal replacements reduce barriers to sticking to a diet by offering a simple, convenient, and healthy alternative. Not to mention that by incorporating meal replacement shakes into your diet, you’re instilling regular eating patterns, making meal planning easier, and increasing your accuracy of calorie estimation.
So, for a convenient and nutritious meal that will help you keep that resolution to become a better you – all year round – grab your 2 scoops of Herbalife Formula 1, fire up that blender, and treat your body to a healthy, balanced meal.
* Extensive studies in the U.S. and by the European Food Safety Authority have demonstrated a cause and effect relationship between the consumption of meal replacements in substitution of regular meals in the context of energy restricted diets and reduction in body weight.
*Results may very from person to person
By Alan Hoffman
According to the World Health Organization (WHO), 39% of adults aged 18 years and over were overweight in 2014*. Lowering this rate by making healthier options accessible and affordable to more people is key to controlling rising health-care costs and improving quality of life. This was the conclusion of a panel of academics and business leaders, including Herbalife Chairman and CEO Michael Johnson, at the 2015 Milken Institute Global Conference. “The Business of Healthy” panel focused on what business can do to help address this issue and stay relevant in the future.
The Nutrition Crisis
One theme came through loud and clear in many of the sessions during the conference: our society is facing a huge public health issue because of poor nutrition. The lack of education about healthy choices; the lack of access to healthy choices; the lack of affordable healthy choices – these are the underlying causes that everyone agreed have to be tackled if we are to help individuals and communities turn the tide on the nutrition crisis.
Globally, WHO estimates that approximately 2.3 billion adults are overweight and more than 700 million are obese. WHO stats reveal the extent of the global obesity pandemic:
According to a Gallup survey, “The percentage of U.S. adults who are obese continued to trend upward in 2014, reaching 27.7%, the highest obesity rate Gallup and Healthways have measured in seven years of tracking it.”
The Nutrition Solution
All members of the panel, which included representatives from ‘big food’ companies, health focused NGOs and academia, agreed that there are immediate steps that businesses can take to tackle the nutrition crisis:
Business also needs take a lead on the debate with governments, health systems, the medical community – understanding what we can do to help solve the nutrition crisis and equally improving understanding of what they can do to help or incentivize business to do more through taxation, regulation, and investment, for example.
Disruptive Thinking
To effect change and address the nutrition crisis, we need a fresh approach that incorporates:
Herbalife is Taking Action
At Herbalife, we are making strides to address many of these challenges and our direct selling distribution model is already pushing the accepted retail model.
We are researching new ingredients and creating nutrition products that serve the consumer of today – convenient, affordable, targeted.
Through our independent Herbalife members, we create a support network at a local community level that encourages, educates and provides access to good nutrition options at an affordable price.
We are partnering with schools and community groups to specifically educate children about the importance of good nutrition as part of a healthy, active life.
Herbalife is investing heavily in its production, testing and distribution capabilities to ensure products of the highest quality in nutritional content are closer to customers.
And we are focused on overcoming the nutrition crisis for individuals – bringing good nutrition to those who otherwise would not have access; helping them to incorporate positive eating habits into their everyday routine; educating them as to what it means to live a healthy, active life; and supporting them as they make significant changes. Nutrition Clubs across the country encourage their consumers to use Herbalife® products daily – known as “daily consumption” – by offering individual servings of Herbalife® products.
“We have a unique ‘last mile’ connection that a lot of people don’t have. We have enthusiastic members talking to people about how they can embrace a healthy, active life. Talking about nutrition, setting fitness goals, making sure a healthy diet is part of their every day eating plan. By making nutrition the center of the conversation, independent Herbalife members can help people reach their goals though encouragement, support and access to healthy, nutritious meals,” said Michael Johnson, Herbalife Chairman and CEO.
*WHO Obesity and Overweight fact sheet (January 2015)
*Results may very from person to person
Herbalife will support more than 40 athletes from 15 countries training to compete on the world’s stage this summer.
Herbalife’s full range of quality sports nutrition products are backed by science and used by more than 190 of its sponsored athletes around the world. Many of its sponsored teams also benefit from Herbalife’s nutrition scientists who spend time with athletes educating them on the important role good nutrition plays in sports performance.
“Sports and encouraging a healthy, active lifestyle are a key part of our overall mission and we are honored to sponsor several National Olympic Committees and dozens of athletes,” said Michael O. Johnson, chairman and CEO, Herbalife.
As part of Herbalife’s commitment to helping its athletes succeed, each athlete will receive sports nutrition products and access to Herbalife’s team of sports nutrition scientists. This includes a personalized nutrition package designed by Dr. Dana Ryan, Herbalife’s sports and nutrition scientist, providing tips as to how each athlete can optimize their post-performance recovery.
*Results may very from person to person
Men, be sure to cleanse your face properly.
Many men think skin care is just for women, but that simply is not the case.
It’s a challenge to get men committed to a skincare regimen. I’ve heard every excuse possible including, “Skin care is just for women.” Sorry guys, that’s just not true. There are differences between men’s skin and women’s. But, that doesn’t mean men don’t need to use skincare products just as much as women do. In fact, in some cases, men need skin care even more than women.
One of the most obvious differences between men’s facial skin and women’s is that men grow hair on their face. They can grow a mustache, a beard or even sideburns, if they prefer; something that women can’t do. But, from a structural perspective, there are other differences that aren’t so obvious. A man’s skin tends to be thicker, oilier, higher in collagen density and different in overall texture. But even with these differences, men suffer from the same skin conditions and concerns as women do. They too can experience breakouts, uneven skin, fine lines and wrinkles, and more. Here a few key differences between men’s skin and women’s:
Thick Skin
How thick a person’s skin is depends on many factors, including their sex, age and the location of the skin in question. For example, skin on the eyelids is very thin, while skin on the palms is very thick. On average, a man’s skin is approximately 25% thicker than a woman’s. This is primarily due to testosterone. Men’s skin will gradually thin with age, while the thickness of woman’s skin remains steady until around the age of 50, when it too will start to thin, especially after menopause. Because men have thicker skin, they also tend to have more elastin and collagen than women, making their resistance to the signs of aging greater than women’s. Unfortunately, women show the signs of aging faster than a man and are much more vulnerable to the damaging UVA rays of the sun.
Oily vs. Dry
Because men have thicker skin, they also have more sebum-producing glands. A woman’s oil production starts to decrease a lot sooner than men’s, on average by about 20 years. And, it’s these natural oils that help to protect the skin, keeping it feeling softer and smoother. So, while a woman may experience more skin dryness, men may experience larger pores and be prone to more blackheads and whiteheads. Women also do notice an even further increase in dryness of their skin during menopause, a time when a good moisturizer becomes a girl’s best friend.
Texture
When it comes to skin texture, there is a big difference between genders. Men have skin that is rougher, primarily due to the fact that the outer protective layer of their skin is thicker. Throw in differences in hormones, oil and sweat production, facial hair, and shaving, and there are bound to be textural differences. Men tend to have acne that lasts longer, they experience more skin irritation and suffer from a condition called rhinophyma, which is only found in males with extreme cases of rosacea.
Discoloration
Sun spots, age spots, uneven skin tone and hyperpigmentation are things that will affect both sexes. However, since men are less hormonal than women, they are less likely to develop dark spots or signs of hyperpigmentation. In other words, compared to women, men are lucky! As a result, the cosmetic “cover-up” business is booming and, unfortunately, all of us women have had to invest in a foundation or two over the years.
Shaving: Bumps and Sensitivity
Finally, there’s something we women can be happy about: We don’t have to shave. But because men do, they are definitely more prone to shaving bumps, ingrown hairs and skin sensitivities, primarily brought on by daily shaving. Shaving damages the hydrolipidic film on the surface of the skin, which erodes the skins natural lubrication and protection. Shaving can also cause nicks and scrapes on the skin, allowing for a man’s skin to become more sensitive and easily irritated than a woman’s.
So what should every man do when it comes to his daily skincare regimen? Easy…
Skip the bar soap.
Invest in a gentle facial cleanser to wash your face. You may have gotten used to using an average bar of soap, but that isn’t doing your skin any good. They contain harsh detergents and deodorizers that aren’t meant for the face. They can disrupt your skin’s pH balance and strip the surface of your skin of the healthy oils it needs. Choose a facial cleanser that can target excess oil, thoroughly remove dirt, oil, sweat, debris and provide much needed hydration. Look for formulas that do not contain sulfates or parabens, but do contain antioxidant vitamins and aloe vera for added hydration.
Start exfoliating.
Due to the thickness of a man’s skin, exfoliation is necessary and can be done more frequently than a woman. Scrub away that dead skin buildup on a regular basis, which will help clear out your pores and ease the frequency of white and black heads.
No more aftershave.
Most post-shave products contain alcohol, hence the burning and stinging when applied to the skin. It’s time to ditch those irritating products because they just aren’t healthy for your skin. They can cause dead skin-cell build-up, which causes hair strands to get trapped in the skin, leading to ingrown hairs and irritation. Invest in an antioxidant-rich facial skin toner that is alcohol-free to help soothe the skin post-shaving. No more stinging and burning for sure.
Apply sunscreen.
Applying sunscreen every day before going outdoors is essential for both men and women. But, it’s super important for men. Men tend to be exposed more often than women to environmental factors as, on average, they spend more time outdoors. According to the Skin Cancer Foundation, an estimated 46,870 new cases of invasive melanoma in men and 29,510 in women will be diagnosed in the United States alone in 2016.* There is also great risk of incidental sun exposure just from walking the dog, doing a bit of yard work or simply driving your car (Yes, the sun’s rays can penetrate through glass.). So, men and women must always apply a moisturizer containing SPF 30 sunscreen to help fend off the signs of premature aging.
Bottom line, men and woman alike need to take care of their skin. Everyone benefits from a daily skincare regimen that will clean, protect and moisturize their skin. We all need to take care of our skin so it can continue to take care of us. After all, the healthiest skin is always the most beautiful!
*Source: Cancer Facts and Figures 2016. American Cancer Society. http://ift.tt/20tjte3
Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife.
*Results may very from person to person
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*Results may very from person to person
Lentils are a good source of iron.
Iron is a vitally important mineral, but many people – especially women – don’t meet their iron needs.
Iron is the most abundant mineral on earth – and one that nourishes nearly all life on the planet. Plants need iron to make chlorophyll, which allows the plant to convert energy from the sun into energy for the plant and, in humans, iron is found in every cell of the body. Yet for all its abundance, many of us don’t get enough iron in the diet. In fact, lack of iron is among the most common nutritional deficiencies worldwide, including in the United States.
Iron’s number one job in the body is to transport oxygen from the lungs to all the cells and tissues of the body – iron makes up part of the hemoglobin molecule in the blood (and the myoglobin protein in muscle) that performs this function. But equally important is iron’s role in helping to extract energy from your food. So, when you consider these two key functions of iron, it makes sense that if you don’t get enough iron in your diet, you might feel your energy flagging.
In general, women are more likely to experience a lack of iron than men, and this is due partly to differences in diet, and also the fact that women of childbearing age experience iron losses through their monthly menstrual cycles, and also experience increased needs during pregnancy. And, since the mineral is necessary for growth and development, shortages may occur among growing children and teenagers (especially girls).
With careful attention to diet, however, most people can meet their body’s needs for this important mineral. Here are four things you should know about iron.
Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.
*Results may very from person to person