Archive Monthly Archives: November 2016


What needs to change in your life? ✋ Stop complaining about it or expecting it to magically disappear, do something about it. What is your first step to making a needed change today?

“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.”

-William Arthur Ward

Have a great day!
Coach Shai


We all strive to be successful. Our success doesn’t have to be because of the failure of someone else. In fact, building people up helps you to be more successful. What can you do for someone today?
“Earn your success based on service to others, not at the expense of others.”

-H. Jackson Brown, Jr.Have a great day!

Coach Shai

Six Tips to Stay on Track During the Holiday Party Season


Calories in drinks can add up.

Happy hour can result in many more calories than most dieters assume, but that doesn’t mean you need to skip it altogether. With a little calorie control, you can get through happy hour without blowing your diet.

Happy hour is the dieter’s perfect storm. The combination of inexpensive cocktails and often free snack foods also brings a deluge of calories—before you’re even aware of how much damage you’ve actually done. While you enjoy unwinding with friends, the alcohol might start to loosen your determination to keep your calories in check. Then there are the snacks, which are plentiful and readily available—and often salty enough to fire up your thirst, which is then quenched with another drink.

How to Control Your Calories at Happy Hour

Happy hour is never just an hour. Many bars and restaurants host longer events—extending the hours just long enough to entice you to stay for dinner. So, by the time you sit down for a meal, those happy hour cocktails and appetizers could already have set you back by 1,000 calories or more.
It’s easy to lose track of how many calories you’re taking in at happy hour. That doesn’t mean you have to avoid socializing with friends, but it does help to have a strategy for handling happy hour.

Here are some tips to help you.

Snack before you go. With so much inexpensive, high-calorie food that’s often served up at happy hour, the last thing you want to do is to arrive with an empty stomach. Have a high protein snack late in the afternoon to tide you over until dinner—some Greek style yogurt, a protein shake, a few slices of turkey with some whole grain crackers or a bit of cottage cheese and fruit should do it.

Choose appetizers wisely. The snacks and appetizers that are typically offered at happy hour tend to be greasy, salty and high-calorie. And since the foods aren’t “plated up” like a meal, it makes it more difficult to keep track of how much you’ve eaten and how many calories you’ve put away. Get acquainted with the calorie counts of happy hour items (see the list below). Look for lower calorie items—like some raw veggies and hummus dip, some edamame (green soybeans) or maybe a shrimp cocktail. If you want to dig into the snacks, it’s best to ask your server for a small plate and portion out a few items for yourself. When your plate is empty, you’re done!

Know the calories in your drinks. If you are planning to drink alcohol, your lowest calorie choices are beer and wine. A bottle of light beer or glass of wine has around 100 calories—far and away a better choice than many mixed drinks (see calorie chart below). That’s because hard alcohol has over 100 calories per shot, and the mixers and add-ins (like sodas, fruit juices, syrups and cream) can drive the calories sky high.

Establish a limit before you go. Establish a budget ahead of time. Know the amount of calories you have to spend, and how you will spend them on your cocktails and appetizers.
Alternate your drinks. Once you’ve had one alcoholic beverage, switch to something that’s calorie-free, like some sparkling water, iced tea or a diet soda with a twist. Some people feel that having a drink in hand makes them appear more sociable—but that doesn’t mean that the drink has to have alcohol or calories!

Focus on the fun. If your happy hour is mainly focused on food and cocktails, it’s time to shift your attention to the quality time you’re having with your friends. Being sociable doesn’t require that you have a cocktail in your hand or plateful of snacks in front of you.

Calories in Typical Happy Hour Food

Serving sizes and preparation techniques vary a lot from place to place, so it’s difficult to place an exact calorie count on the items you might find at happy hour. I used online information from several restaurant chains to come up with a range of calories—per order—for these typical happy hour treats.

Chicken Wings with ranch dressing:
800–1,200 calories

Egg Rolls:
4 egg rolls = 750–1,200 calories

Fried Calamari with cocktail sauce:
1 average order = 750–900 calories

Fried Mozzarella Sticks with marinara sauce:
8 sticks with sauce = 800–1,100 calories

Fried Zucchini:
8–12 pieces = 400–600 calories

Onion Rings:
5– 6 onion rings = 1,000–1,200 calories

Sliders (mini hamburgers):
2 sliders = 600 –1,000 calories

Soft Pretzel Sticks with Cheese Sauce:
1–2 pretzels with sauce = 750–1,200 calories

Spinach Dip with tortilla or pita chips:
1/2 cup (120 ml) dip with 3 chips = 800–1,400 calories

Calories in Beer, Wine and Hard Liquor
Beer: 12 oz (24 0ml) = 150 calories
Light Beer: 12 oz (240 ml) = 110 calories
Dark Beer: 12 oz (240 ml) = 170 calories
Wine (red, white): 6 oz (180 ml) = 120 calories
Hard Liquor – 80 proof: 1 shot (1.5 oz, 45 ml) = 100 calories
Hard Liquor – 100 proof: 1 shot (1.5 oz, 45 ml) = 125 calories

Calories in Mixers
Cranberry juice: 8 oz (240 ml) = 160 calories
Cream: 2 tbsp (30 ml) = 75 calories
Coffee, club soda, plain seltzer, diet soda: any amount = 0 calories
Orange juice: 8 oz (240 ml) = 120 calories
Soda (cola, ginger ale, tonic, etc.): 8 oz (240 ml) = 100 calories
Tomato juice: 8 oz (240 ml) = 60 calories

Calories in Mixed Drinks
Not all bars and restaurants pour the same size cocktail or use the exact same ingredients, but these calorie values represent typical drinks.

Bloody Mary: 10 oz (300 ml) = 180 calories
Cosmopolitan: 4 oz (120 ml) = 215 calories
Gin and tonic: 8 oz (240 ml) = 215 calories
Long Island Iced Tea: 8 oz (240 ml) = 800 calories
Mai tai: 8 oz (240 ml) = 600 calories
Manhattan: 3 oz (90 ml) = 200 calories
Margarita: 8 oz (240 ml) = 700 calories
Martini: 3 oz (90 ml) = 180 calories
Mojito: 6 oz (180 ml) = 160 calories
Mudslide: 12 oz (360 ml) = 820 calories
Piña Colada: 6 oz (180 ml) = 600 calories
White Russian: 5 oz (150 ml) = 425 calories

Written by Susan Bowerman. Susan is Director of Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a board-certified Specialist in Sports Dietetics.


Make Holiday Season Fitness a Priority



Stay motivated and dedicated.

Staying motivated with a fitness plan during the holidays can be difficult for some. Here is a list of fitness essentials that will help to keep you healthy and active during the holidays.

The holiday season can test the willpower of even the most dedicated fitness and health enthusiasts. So, this holiday season, set yourself up for success with some fitness and nutrition essentials that may help you to keep your weight loss or body composition goals on track.

Here are some of my favorites:

Calorie Tracking App

Keeping track of your daily calorie intake is especially important during the holidays. Download a calorie tracking app so that you can stay as close to your daily target as possible. Keeping your weight stable over the holidays is important, and having technology at your fingertips may help you to avoid high-calorie party snacks.

Activity Tracker

Wearable fitness devices are everywhere these days, and they can be helpful for improving your fitness level and keeping track of your daily activity minutes. There are several wearable devices to choose from, so consider selecting one that is easy to use and has the ability to remind you that it is time to get moving.

Reflective Clothing

As the weather cools down and nights get darker earlier, exercising outdoors can be a challenge. Investing in some warm running clothing with reflective strips can help to keep you safe and warm outside.

New Running Shoes

Winter is a good time to invest in some new running shoes. Poor weather conditions can make the ground slippery, so having running shoes with good tread at this time of the year is important. A lot of new models are often released during the holiday season, which will make shopping for new shoes a lot of fun.

Mini Stretch Bands

Mini stretch bands come in various colors and resistance levels. They are inexpensive, easy to travel with and are perfect for using to warm up the hips, glutes, shoulders and back. You can create a full-body efficient warm-up, or use them for a fast and effective resistance routine. Mini bands are perfect for a quick, at-home workout or for use during holiday travel.

New Music

When you really need a boost, put some new, inspirational workout songs on your playlist. Music is great for motivating you to get off the couch, helping you to run that extra mile, or pushing through a heavy lifting session. Download some new music or reshuffle your existing library to keep your workouts interesting.

Wireless Headphones

During the colder months, we often wear lots of layers for exercising. Even if you are working out indoors, you still need to get warmed up before removing outer layers. Traditional headphones with wires tend to get in the way, so consider investing in a new wireless pair. You may find that you spend less time adjusting and moving wires out of the way and more time truly focused on your training session.

Foam Roller

Avoid paying for costly massages and do it yourself at home. A foam roller is a helpful tool for stretching and loosening tight muscles. It can be used on multiple parts of your body, and it’s particularly helpful for stretching your hamstring muscles prior to performing any high-intensity exercise.

Hand Sanitizer

Nothing will halt your workout plan faster than catching a cold or flu, so arm yourself with hand sanitizer and use it often during the winter months.

Jump Rope

Jumping rope is a good old-fashioned way to warm up and get your heart rate going. Warming up for 10 minutes increases your core body temperature, gets synovial fluid moving and oils your joints, which will help prevent injury. If you don’t have time to go to the gym, you can use an interval style training method and use your jump rope for your entire routine.

Heart Rate Monitor

If you’re doing high intensity interval exercises, you may want to invest in a heart rate monitor. In these types of exercises, you want to raise your heart rate up to, or beyond, your calculated maximum heart rate (220 minus your age) for 20 to 30 seconds, followed by a short recovery period. You want to make sure you’re pushing yourself to your anaerobic threshold to get the best training results. It’s almost impossible to accurately measure your heart rate manually when it is above 150, so investing in a heart rate monitor is a great idea.

Protein Snack Bars

Consuming a healthy protein-rich snack before attending holiday parties is a great way to ensure that you stay on track with your weight loss or weight maintenance goals. Protein is perfect for helping you to feel full and curb unnecessary party snacking.

Staying on track during the holidays takes a lot of dedication. Finding simple, but effective ways to stay motivated and dedicated is important. Tracking your calorie intake and making smart food choices when possible will help you to maintain your figure and stay in control. If you don’t need the extra help yourself, consider giving a healthy, active lifestyle gift to a friend this holiday season.

Written by Samantha Clayton. Samantha is Senior Director of Worldwide Fitness Education at Herbalife.



Good morning,

What do you dream about? What are your goals? Never stop dreaming. Never stop chasing those dreams. Live for your dreams. What can you do today to move you a step closer to fulfilling your biggest dream?

“The future belongs to those who believe in the beauty of their dreams.”

-Eleanor Roosevelt

Have a great day!


Holiday Beauty Tips

November 21, 2016


Tips to get you through the party season.

Even with the hectic pace of the holidays, it’s still possible to look fabulous by making a few adjustments to your beauty routine.

The holiday season can be incredibly busy for all of us. There are trees to decorate, cards to write, cookies to bake and all of those shopping trips to the mall. It’s exhausting just thinking about it. But the most fun of all is attending the holiday parties and, of course, the party of the year––New Year’s Eve. You’ve got the perfect dress. You’ve found the perfect shoes. But with the hectic schedule and no time to primp, how can you possibly look your most fabulous?

No worries. Here are some beauty tips to get you through the party season seamlessly:

No More Kiss-Away Lips

Holiday parties always involve a lot of kissing. We kiss hello, we kiss goodbye and we kiss under the mistletoe. The last thing we want to do is spend the whole night reapplying our favorite holiday shade of lipstick. Remember, for every family member you kiss on the cheek, you are most likely giving them a take-home gift of your lipstick on their face. So, to keep your lipstick intact, avoid the glossy and go matte. First, apply a layer of your favorite lip balm to keep lips hydrated. Then apply your favorite shade of matte lipstick. Your lips will look kissable a lot longer and you won’t have to worry about leaving your mark on everyone’s cheek.

Holiday Nail Nuisances

Our hands definitely take a beating during the holiday season. Gift-wrapping, baking or just playing in the snow is not great for our holiday party manicure. But who even has time to stop and get a manicure this time of year? If you happen to chip a nail and ruin your perfect polish, no worries. This is the one time of the year when a glittery polish is totally on trend. Rather than re-polish your nails, just apply a bit of glittery polish with a clear or complementary base to the tips of your nails. The glitter will blend beautifully and hide the chips beneath.

Bye-Bye Flyaways

Between the weather, the dry air, the forced heat and our favorite winter scarf and hat, our hair doesn’t stand a chance. Flyaways definitely become normal this time of year. Not a big deal if you are home wrapping presents, but a big deal if you are at your husband’s office party. Keep a travel size bottle of hairspray in your bag at all times to tame those pesky little hairs. Gently comb the flyaways back down to keep your hair looking smooth and polished. If you have a spare toothbrush, give it a quick blast of hair spray and focus on just the flyaway pieces. Your hair will maintain its polished party look all night, and you won’t look like you have an over-sprayed helmet head.

Mascara Mishap

Long, lush lashes can really make your holiday look. But when you’re rushing to put your face on, the last thing you need is a mascara mess up. Always use an eyelash curler to give your lashes that extra oomph they so deserve. But when applying your mascara, be careful not to make a mess. There’s nothing worse than messy mascara! Try placing a spoon on your eyelid as you swipe your mascara on. This way if there’s a mishap, it will end up on the spoon and not your eyelids.

Stylize Your Hair with Zero Effort

No time for the salon but in desperate need of a glamorous holiday do? Go simple. Pull your hair back in a loose ponytail, elegant braid or even a low chignon, and then tuck in a sparkly piece of jewelry for added flair. Secure with a few sticky bobby pins (just spray your bobby pins with some hair spray and allow to dry before inserting), and your hair will be ready to ring in the New Year. A simple hairstyle will be kicked up a notch just by adding a bit of sparkle.

That’s it. Follow these tips during the holiday party season and you’ll look fabulous as you celebrate with your dear friends and family.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition Education and Training at Herbalife.


What to Do With Leftovers?


Great ideas for holiday leftovers

You’ve heard it time and again. For many people (and I may be one of them) the best part of Thanksgiving is the leftovers. Don’t get me wrong, I love the holiday and all the preparations. But after a couple of days of gearing up, it seems like the meal goes by in a flash. So, it’s nice to have a leisurely weekend to get creative with the leftovers.

While I don’t know exactly what’s in your fridge the day after the holiday, it’s safe to say that you’re likely to have turkey, some potatoes (white and or sweet), a bit of cranberry sauce, a little stuffing, a dab of gravy and probably a container of the ever-popular green bean casserole. Reheating is fine, but after a couple of meals, I’m usually looking for a change in taste.

Related Article: Food Waste – Hurts Your Wallet, Harms the Environment

Hands down, my favorite thing to make after the holiday is turkey soup. Once the turkey bones have been stripped of all their meat, I simmer them with onion, celery, carrots, salt and pepper for a few hours to produce a heavenly stock. From there, you can do a basic turkey noodle, or add your leftover mashed potatoes for a creamy soup base. A dab of leftover gravy will add a lot of flavor – but go easy, since it’s loaded with calories.

The turkey lends itself to a million uses, but if you have so much left over that you don’t think you’ll use it in a few days, shred it into meal-sized portions and freeze. It’s great to have it handy to add to dishes like soup, pasta or burritos. Here’s something you may not have thought of—turkey lettuce cups. Heat up some minced leftover turkey with some diced scallions and a little Chinese hoisin sauce, then spoon into iceberg lettuce leaves. It’s light and a refreshing change from the usual turkey sandwiches.

Cranberry sauce is amazing on top of plain yogurt or oatmeal, or spooned over mixed fresh fruit for a quick dessert. You can also blend it with nonfat cream cheese for a tasty spread for your whole grain toast. I also like to spike my cranberry sauce with some ginger, garlic and soy sauce and serve on grilled fish or tofu. It tastes like a really sophisticated barbecue sauce.

If your original sweet potato dish wasn’t too sweet, you can dice up the leftovers with the leftover turkey, then sauté with some onions and other veggies for a one-dish hash. Serve with a green salad and you’re all set. Sweet potatoes would also make the start of a pretty great curry with some leftover turkey added.

Stuffing and green bean casserole are some of the highest calorie leftovers, so you’ll want to use them sparingly, and stretch them out with some healthier ingredients. Add some canned tomatoes and chopped turkey to your leftover stuffing to make a filling for stuffed peppers. And that leftover green bean casserole? Try heating it up with some white wine or broth, then add some garlic and hot pepper flakes and toss with some whole grain pasta.

Written by Susan Bowerman. Susan is Director of Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a board-certified Specialist in Sports Dietetics.


Six Facts You Need to Know About Protein Shakes






by Nataniel Viuniski, M.D. Member, Herbalife Nutrition Advisory Board November 17, 2016 Many people around the world who want to lose weight or improve their nutrition habits are turning to protein shakes. But despite their growing popularity and acceptance as…

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