Be content with what you have. Don’t chase after things that may never make you happy. Learn to be happy with what you have before trying to get new things to make you happy. What can you be thankful for today?
“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”
-Fredrick Koeing
Have a great day!
Coach Shai
Here are a few practical, yet effective New Year’s skin resolutions that will help you to improve not only your physical appearance, but also your confidence and overall well-being.
Every year at this time, we sit down and think about what our New Year’s resolutions should be. It’s the one time of the year when we are full of motivation and we are committed to doing whatever it takes to improve our lives. We plan to eat better, to exercise more, to be more practical with money or to kick our bad habits. Change is good and if you are motivated to do it, then there is no time like the present. Are there any resolutions we can make to benefit our appearance? You bet there are. Does it have to be really difficult? Absolutely not! If you resolve to make little changes to your current lifestyle and daily routine––and stick with them––the outcome can be huge.
Here are a few practical yet effective New Year’s resolutions that will help you improve not only your physical appearance, but also your confidence and over all well-being:
A good night’s sleep has tremendous benefits for both the mind and the body. If we are sleep deprived then we may be suffering from irritability, slowed speech, a flattened emotional response, and the inability to multi-task. There are also studies to suggest that lack of sleep can influence our weight, memory and immune system. But remember, when it comes to our appearance, we do call it “Beauty Sleep” for a reason. When we don’t get enough sleep, we tend to have an increased level of stress hormones in our bodies. When high levels of stress hormones are present, it can lead to inflammation. When we are talking about our skin, this means we could be speeding up the appearance of aging. Lack of sleep can also worsen some existing skin conditions, like acne. When we’re tired, our skin looks tired. It can look dehydrated, lose its youthful glow and look dull. Remember, sleep relaxes our facial muscles, and this is a good thing because it can help smooth out the fine lines and wrinkles we may have. A good night’s sleep allows us to wake up feeling and looking refreshed. So, for the sake of overall health and appearance, make a resolution to always get a good night’s sleep.
This is such an easy resolution to make and the benefits will be tremendous. When you get out of the shower or bath, take an extra minute to apply moisturizer from head to toe. Do this while your skin is still damp to help seal in your skin’s natural moisture. Moisturizers and body creams are really great for the skin. Your skin will feel more comfortable and it will look better overall. Dry, flaky or ashy-looking skin does not necessarily look youthful or healthy. There are so many factors that can dry out your skin. Long hot showers, using soaps that are too harsh and even weather can negatively impact our skin. Taking just a minute each day to replenish the skin with much needed moisture can vastly improve how it looks and feels. And remember, when going outside, a moisturizer containing SPF 30 with both UVA and UVB protection is essential to guarding your skin from the damaging rays of the sun. So, slather that moisturizer on your feet, legs, arms, elbows and especially your face for a New Year’s resolution you will love!
So many people look at the beginning of a New Year as the perfect time to kick their bad habits. Smoking, drinking, too much alcohol, lack of exercise and eating too much junk food all seem to be habits that many people want to kick. These habits can negatively impact your appearance, especially your skin. So, if you can kick them for the sake of both your overall health and appearance, maybe you will be more likely to keep these resolutions all year long. Why should you kick these specific habits? Smoking depletes the oxygen from your cells, which ultimately can lead to the signs of early aging. Too much alcohol can dehydrate your skin and deplete it from vital nutrients. A regular exercise regimen not only results in a toned body, but also leads to toned skin. And your diet is another key factor. As the saying goes, “We are what we eat.” So, it’s important to throw away the junk food and eat fruits and vegetables instead. Look at your bad habits and their effects on the entire body and you will be more likely to break them.
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With the New Year fast approaching, there will be lots of new fitness trends and gadgets to help you get in shape and stay motivated. Here are my thoughts on what’s new in fitness in the New Year.
Going forward, I believe that the fitness industry will continue to grow more than ever. I also believe that there will be a new wave of exercise enthusiasts falling in love with a new activity on their quest to getting healthy and fit. People are starting to truly understand the importance of exercise for maintaining good overall health. With so many styles of exercise from which to choose, even kids and seniors can get in on the action.
To my delight, I see that the media is moving away from promoting traditional, restrictive diets and quick-fix exercise programs. Instead, they are embracing the idea of overall wellness and healthy lifestyle plans. I love that the focus is shifting towards the big picture of healthy aging and simple functional fitness, with old school, time-tested exercises and activities that involve the entire family. This approach, in my opinion, helps people to maintain a healthy body composition long term.
Many trainers know that a well-rounded fitness plan that includes elements of cardiovascular fitness, strength training, endurance and flexibility is the key to getting great results. It will be exciting to see how fitness professionals combine these elements into fun programs going forward. In the recent past, there were lots of new “fusion” style classes and programs being developed that combined multiple elements of fitness programming into 20-45 minute classes––such as yoga-strength, Pilates-yoga, cardio with strength, cycling with yoga, etc. The currently popular combo of two formats (Pilates + Boxing = Piloxing) may well expand to three or more combined formats. However it shapes up, this fusion approach is exciting and sure to continue into the New Year.
The back-to-basics of functional body weight training has helped many people get into great shape this year. The introduction of High Intensity Interval Training (HIIT) style workouts have been a huge success for people who have a busy schedule, and need to maximize their workout time with little or no equipment. The idea of simple, back-to-basics fitness routines will continue, as these workouts can be done almost anywhere in a short amount of time.
Races such as community 5k’s, mud runs, obstacle course races and triathlons will continue to attract new fitness enthusiasts in the New Year. These events are becoming more affordable, and many come with no-fee preparation groups to help you train for your next event. Signing up for a race is a great way to help you stay dedicated and motivated towards improving your fitness level.
For most people, gone are the days of heading to the gym for an hour, three days a week and working out a different muscle group. Life is just too busy and people don’t have the patience for such time commitments. The average exerciser wants to spend a short amount of time and maximize their efforts with high intensity bouts on most days of the week. People are starting to place their focus on a daily routine of 20-30 minutes.
As such, the use of technology and efficient online fitness programs will continue to grow. I envision that more people will be using their smartphones to do short, full-body routines. My Herbalife fit tips videos and Herbalife24 Active Body Fit videos are designed for this type of exerciser. And now that live streaming has become so easy, get ready to travel without a passport for a quick-fix class online.
Regardless of the fitness trend you choose to follow in the New Year, understand that the best health and wellness results come from combining your exercise routine with a balanced nutrition plan. Set new exercise goals for the future and get into the best shape ever.
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When it comes to resolutions, you want to focus on changes you can practice daily, since they’re more likely to stick with you. Here are the top resolutions for a healthier New Year.
There’s something about a new year that drives us to wipe the slate clean, put our bad habits behind us, and start fresh. We look back at the resolutions we managed to keep and those that eluded us, and we make promises to take better care of ourselves in the upcoming year. I’m a big fan of resolutions—as long as they’re reasonable. Resolutions don’t do you much good if they’re abandoned before Valentine’s Day. You want to focus on the changes you can practice every day, since they’re more likely to stick with you—and also on the ones that give you the most bang for your buck. So, here’s my list of the top 10 best resolutions for a healthier New Year.
Breakfast eaters are more likely to maintain a healthy weight. And breakfast will also help keep you clear-headed all morning. Your brain needs fuel after an overnight fast.
Aside from your regular exercise, try to work more activity into your day. Take the stairs, walk or bike to run errands, pace the floor while you’re on the phone, and walk to a co-worker’s office instead of e-mailing.
Whether it’s a computer, TV or movie screen, when you’re eating in front of it, you’re not focusing on your food—you’re likely to end up eating more and enjoying it less.
This means eating in the car, when you’re walking down the street running errands, or while you’re getting dressed in the morning. Take time to sit down, focus on your meal and enjoy.
Unless your liquid is a meal in itself, fluids should be as low calorie as possible. Get most of your calories from foods, not beverages—it’s one of the easiest ways to cut out excess calories.
Many of the body’s processes rely on water, but plenty of people don’t drink enough. Keep water or tea near you and sip throughout the day.
Protein satisfies hunger better than fats or carbs. Have some at every meal and grab foods like yogurt, nuts, high protein cereals, shakes, string cheese or single-serve cans of tuna for snacks.
Fruits and veggies give you the most nutrition for the fewest calories. And, they’re full of water and fiber, which means they fill you up—not out.
Skipping meals rarely works as a calorie-control measure—you’ll just end up making up for it at the next meal. Eating small meals and snacks every few hours is a better strategy.
Strength training exercise burns calories, can perk up your mood, and it helps to keep your bones strong. It also helps you build muscle mass which makes you stronger and can ultimately increase your resting metabolic rate.
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Good morning,How do you treat the people around you? You don’t have to like everyone but you should treat people with respect. This is a reflection on your character as a human being. Evaluate how you treat people today? Does something need to change?
“You’re never too important to be nice to people.”
-Jon Batiste
By Herbalife Nutrition staff and experts January 05, 2017 It’s a time of unprecedented connection. Knowledge has taken quantum leaps, and now we have a deeper understanding of how our bodies work – especially when it comes to the brain…
Read more on 2017 Herbalife Nutrition Trendcast: The Year of You at I Am Herbalife.
Your skin is the largest organ of your body. Between pollution, unprotected sun exposure, and non-existent skin care routines, it can really take a beating. It’s time to break some of your bad habits and avoid common skin mistakes to give your skin a break.
I’ll be the first to admit that I’ve made a lot of skin mistakes when it comes to my own beauty regimen. Back in the day, I would sunbathe with baby oil in pursuit of the perfect tan. When that wasn’t possible, I would visit a tanning salon. I washed my face with any old bar soap and I wasn’t a regular user of body lotion. Yikes! Who was that girl? Oh, if I only knew then what I know now. I’m sure we’ve all cringed at our beauty mistakes over the years, but it’s time to stop the cycle. I’m going to reveal my top five New Year’s resolutions to benefit the health of your skin.
Cleansing is the first step in any skin care regimen, and that cleanser choice is important. So many people make the mistake of picking up any old random bar of soap to wash their face. Most bar soaps that are designed to cleanse your body contain harsh deodorizers and detergents that are not gentle enough for your face. Evaluate your skin to determine what type of cleanser your skin requires. If it’s oily, look for a cleanser to target sebum production. Perhaps a lightweight foaming gel cleanser would be best. If your skin is on the dry side, look for a cleanser that will moisturize the skin while cleansing. A lotion-based cleanser may be perfect for you. Pay attention to your skin and choose the right cleanser. But, whatever you do, put down that ordinary bar soap.
If you’re like me, this is the area where you tend to make your biggest skin mistakes. Yes, I too will admit that I think I look better with a nice suntan and look forward to that summer sun-kissed glow. But it’s the lengths we go to in order to get that look that’s the problem. Put down the tanning oil and pick up the sunscreen. And whatever you do, avoid tanning beds at all costs. It’s important to protect our skin from the sun’s damaging UVA and UVB rays. These rays burn our skin and are a leading contributor to early aging. You might look good with that savage tan today but flash-forward and you might not be happy with the wrinkly person staring back at you from the mirror. Sunscreen is critical when it comes to protecting your skin and you should never go out into the sun without it. Sunless tanners have come a long way and you don’t need to worry about the orange ‘fake bake’ look anymore. And the best part is you can get that gorgeous tan 12 months out of the year.
I think we can all agree that we love the way we look after a good buffing and polishing. But, there is such thing as too much of a good thing. Exfoliation of the face and the body is something that we all should be doing on a regular basis. But we need to be gentle. Remember, your skin is a living organ and you need to take care of it. The last thing you want to do is scrub your skin so much that it becomes red and irritated. Take it easy when cleansing and exfoliating. Use soft and gentle circular motions to achieve the most desirable skin. Nothing good can come from over-scrubbing your skin.
I would place a major bet on the fact that everyone reading this is guilty of popping a pimple or two. It’s so tempting to do that it seems almost unavoidable. But, it’s very important to resist the urge to jab at outbreaks. Every time you start attacking a pimple, you run the risk of making the problem even worse. You can spread bacteria to other areas of your face. The troubling spot can now look bigger and much redder than before. Not only that but, the picking could result in permanent scarring. No matter what, please resist the urge to pop those pimples and be patient in weathering the breakout storm.
It’s amazing how a lack of sleep and stress can negatively impact your skin. It’s impossible to look your best when you’re exhausted and stressed out. Your skin loses its glow and vibrancy, the circles under your eyes become darker and more apparent. Beyond that, you just look, well dare I say it… old! Remember, we call it “beauty sleep” for a reason because we definitely look our best when we’re well rested. You’d be surprised at just how many people aren’t getting enough hours of sleep in a night. So, for the sake of our skin, get a good night’s sleep and try to unwind and relax.
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Here are some effective principles to follow when you’re trying to change your bad eating habits.
Habits can be hard to change because well they are habits. Each year, many of us look at changing some of our bad habits and the best thing I can do to help my clients is to try to help them prioritize–and work on the easiest things first.
Whether you are looking to change have a number of bad habits to change or only one or two, there are some basic principles when it comes to navigating your way through the behavior change process. So, here are some tips for smoother sailing:
Be specific. “I want to get physically fit” or “I will eat better” is too vague. Instead, set a goal of “I will walk 30 minutes a day” or “I will pack my own lunch twice a week.”
Once you tackle those and feel successful, you’ll feel empowered to take on more challenges. As each small change becomes permanent, they’ll start to add up—which can add up to big health benefits, too.
Try just getting through a weekend without overdoing it, or take things a day at a time – or even a meal at a time if you have to.
If you’ve been trying to boost your physical activity, keep a log of your minutes or miles. If you’re trying to cut back on sweets, set a limit for the week and keep track. And for each small success, give yourself a pat on the back.
If parties are your undoing, plan to have a snack before you go, and decide ahead of time how many drinks you’ll have. If you know you’ll hit the snooze button instead of exercising in the morning, put the alarm clock across the room—right next to your workout clothes.
When you get the urge to eat something you shouldn’t, tell yourself that you’ll wait 15 minutes before you give in. Chances are, you’ll get busy doing something else and forget about it.
If the vending machine at work tempts you every time you walk by, find another route so you’ll avoid it, or don’t carry any money with you. To stop nighttime noshing, head into the bathroom to brush your teeth instead of into the kitchen to raid the refrigerator.
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The start of the New Year is a great time to set new fitness goals and work towards living a healthy, active life.
There’s something about January 1st that motivates people to strive to be better versions of themselves. The start of the year is an ideal time to set new personal fitness goals , try out new exercise routines and revamp nutritional habits. But with so many options and so much health and fitness information online and in magazines, it’s not surprising that a lot of people have questions about how to get started with a new plan.
Getting started with an exercise plan may seem daunting, but once you get going it will feel very natural. The most important thing is to listen to your body. Push yourself enough so that you feel like you’re challenging yourself, but not too hard that you risk getting injured or feeling terribly sore the next day.
Here is a stepped approach to getting fit:
There are several sources that recommend about 30 minutes of excercise, five times a week for weight-loss and general health. This is classified by moderate to vigorous physical activity. However, let’s say your goal is to run a marathon. In this case, you’ll need to train for a lot longer than 30 minutes at a time. If your goal simply is to lose weight or improve you overall fitness level, 30 minutes may be all you need. Striving to achieve the minimum recommended amount of activity is important for everyone.
Eating a snack that contains carbs and protein before a workout can provide you with energy, keep you focused and give your body what it needs to build muscle once the workout is over.
There are so many great exercises that target the tummy area, but your diet is the most important factor for weight loss. One of my favorite ab exercises that I add to my weekly workouts is:
Forearm Plank (60 seconds)
Place your forearms on your exercise mat in line with your shoulders. Plant your toes into the ground so that you are using your core strength to hold your forearm plank. Take deep breaths and be sure not to put too much pressure on your neck or back. Your abs should be working to hold you up.
Improper use of equipment. They perform exercises incorrectly and end up injuring themselves. So, don’t be afraid to ask a trainer how to use the equipment.
When you only have 20 minutes to squeeze in a workout, try to do 10 minutes of cardio. This can be a mix of jumping rope, burpees, jumping jacks and high knees running. Spend another 10 minutes focused on functional, strength-based exercises, such as squats, lunges, pushups and planks. If you work at a high intensity and take short, active rest periods, 20 minutes can feel like an hour.
It’s okay to workout if you are a little tired. Powering through exercise can actually help to energize you. Exercising regularly has numerous benefits. It can improve your muscle strength, boost your endurance and deliver oxygen and nutrients to your tissues to help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily tasks.
Use the start of the New Year to your advantage. Set some new goals, devise a fitness plan and make this your best year ever!
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