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Monday, December 24, 2018

Make Holiday Season Fitness a Priority

"Staying motivated with a fitness plan during the holidays can be difficult for some. Here’s 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 favorite essentials:

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 can remind you that it’s time to get moving.

Reflective Clothing

As the weather cools down and days 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 perfect for using to warm up 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’re 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 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’s 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 for yourself, consider giving a healthy, active lifestyle gift to a friend this holiday season.
Posted by:  Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness



About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier.  The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Together with our Herbalife Nutrition independent members, we are committed to providing solutions to global trends of poor nutrition and obesity, a population that wants to age in a healthier manner, skyrocketing public healthcare costs as well as providing an opportunity to meet the needs of the rising number of entrepreneurs. Herbalife Nutrition offers high quality, science-backed products, one-on-one coaching with an Herbalife Nutrition independent member, and a supportive community approach that inspires customers to embrace a healthier, more active lifestyle. The Company’s direct sales model provides individuals with an entrepreneurial business opportunity to be their own boss and work either full or part-time.
Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available exclusively to and through its independent members in more than 90 countries. 
Herbalife Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition programs around the globe that help bring good nutrition to children.  The Company and HNF also provide aide to organizations focused on the general wellness of communities such as the American Cancer Society, Save The Children and the American Red Cross.
Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.
Herbalife Nutrition has approximately 8,300 employees worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF) with net sales of approximately US$4.4 billion in 2017. To learn more, visit Herbalife.com or IAmHerbalife.com.

How Protein Can Help You Resist Unhealthy Holiday Temptations


Photo from Herbalife Facebook Page
The holidays are a time to be around friends, family, and of course, food.  But many of our holiday treats and dishes can often be high in calories but low in the nutrients and vitamins our bodies need.  One way to resist unhealthy sweets and foods this season is to incorporate more protein into every meal and cut back on carbs and fat—you’ll feel more full, so you’ll eat less and cut down on snacking. Protein is important because it helps you build and maintain lean muscle mass; it’s the foundation for bones, muscles, skin, blood and connective tissue. The USDA recommends adults eat 5.5 to 6 ounces per day. (This varies, however, depending on age and activity level.)
Protein-rich foods such as meat, poultry, eggs, legumes and seeds also supply B vitamins, vitamin E, iron, zinc, and magnesium. So when you’re adding protein and cutting back on empty calories, you’re getting the benefit of extra nutrients your body needs.
Here are some ways to swap in protein as you navigate all the holiday temptations:
  • Start the day with a high-protein breakfast—about 25 grams should do it. Instead of cereal, try a protein shake or oatmeal with protein powder blended in. Studies suggest this not only helps keep you full until lunch, but may even help curb your intake over the course of the day. 
  • Try not to head to a holiday event with an empty stomach. Have a substantial snack prior such as plain Greek yogurt or nonfat cottage cheese with fruit, or a protein shake before you leave. You can also bring some portable high-protein foods with you, such as a handful of unsalted almonds, a protein bar or a piece of low-fat string cheese, just in case.
  • For sides, cut out the starchy sides such as white rice, bread, mashed potatoes, and white-flour pasta and double up on legumes, quinoa, lean meats, black bean pasta and soy alternatives to meat.
  • As a main course, try a holiday salad with a protein boost from lean chicken or seafood with edamame, tofu or beans as a topper.
You don’t have to completely avoid your favorite holiday foods. One trick is to skip the foods you can eat year-round like chocolate chip cookies and taste the special treats you can only get this time of year like gingerbread. And don’t forget to keep up (or begin!) your exercise routine – you’ll not only feel better, but you’ll look great in your holiday best.
Written by: Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D., senior director, Worldwide Nutrition Education and Training 



About Herbalife Nutrition Ltd.


Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier.  The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Together with our Herbalife Nutrition independent members, we are committed to providing solutions to global trends of poor nutrition and obesity, a population that wants to age in a healthier manner, skyrocketing public healthcare costs as well as providing an opportunity to meet the needs of the rising number of entrepreneurs. Herbalife Nutrition offers high quality, science-backed products, one-on-one coaching with an Herbalife Nutrition independent member, and a supportive community approach that inspires customers to embrace a healthier, more active lifestyle. The Company’s direct sales model provides individuals with an entrepreneurial business opportunity to be their own boss and work either full or part-time.
Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available exclusively to and through its independent members in more than 90 countries. 
Herbalife Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition programs around the globe that help bring good nutrition to children.  The Company and HNF also provide aide to organizations focused on the general wellness of communities such as the American Cancer Society, Save The Children and the American Red Cross.
Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.
Herbalife Nutrition has approximately 8,300 employees worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF) with net sales of approximately US$4.4 billion in 2017. To learn more, visit Herbalife.com or IAmHerbalife.com.

6 Tips to Survive the Holidays without Gaining Weight


The holiday season is just around the corner, and for many Americans and Filipinos as well, maintaining a healthy weight during this time of year is a challenge. At Herbalife Nutrition, we wanted to dive deeper and identify specific diet and exercise patterns during the holidays and provide tips for staying healthy during this joyous time of year.

To gather data, we commissioned OnePoll to conduct a survey of 2,000 U.S. residents. The study found that 45 percent of consumers are giving up attempts to eat clean or lose weight until the next year.  That’s nearly half of respondents not caring about their health or weight until after the holidays.

According to the study, the average American will gain approximately 6 pounds from holiday food, and only 12 percent will survive the holiday season without gaining any weight.

How are Americans gaining that much weight during the holidays?

Let’s look at some additional findings:

  • 44 percent have eaten more than one Thanksgiving dinner on the same day.
  • 30 percent have eaten to the point of feeling sick.
  • 40 percent have devoured so much holiday food that they’ve needed to loosen a button on their pants.
  • 79 percent said that they ate more sweets and treats at the end of the year.

On the bright side, a third of respondents have already planned their New Year’s resolutions, most of them aiming to exercise more and eat healthier.

The fact is, the holiday season doesn’t have to throw off a healthy lifestyle. Health is a long-term strategy, and you don’t have to put off your weight or health goals until next year.

How to Avoid Weight Gain During the Holidays


Remember: 12 percent of respondents will make it through the holidays without any weight gain, and a good 55 percent have resolved not to abandon their healthy eating habits.

You, too, can do the same.

Here are six tips on how to survive the holidays without gaining weight:


1. Snack before the party.

It might sound counterintuitive, but snacking is a useful tool in combating overindulgence, albeit healthy snacking. Starving yourself before the festivities will cause you to overeat so consume protein-rich snacks before heading out to a holiday feast to help you feel full and prevent you from overindulging.

2. Focus on the people, not the food.


The holidays are about relationships, a time set apart for reconnecting with friends and loved ones. To make the most of these once-a-year moments, go meet and greet. Walk around, catch up with that distant cousin, play with your new nephews, or volunteer to clean up after. As a bonus, movement before and after the meal will help burn off calories!

3. Practice mindful eating.


So, you’re there at the party, and it’s time to eat. The first thing you should do is navigate the buffet table and consider your options. Mindful eating is all about knowing what you put into your body. Limit liquid calories such as alcohol and soft drinks, cut back on taste testing every dish, and savor every bite.

4. Watch your portion sizes.


If a smaller plate is available, choose that over a larger plate. Keep meals balanced with protein, and focus on foods with lots of fiber. While you don’t have to count calories during the party, be mindful of how much you eat. Definitely stop eating when you’re full. According to our holiday study, 30% of Americans overate to the point of getting sick!

5. Be accountable to someone.


Be confident and tell your friends and family about your health and fitness goals. Who knows? It can even be a great conversation starter. Staying on track can be hard, especially if you are tackling it on your own. Developing a support system of people who know your goals, strengths, and weaknesses can be extremely beneficial in maintaining a healthy lifestyle, especially during the challenging times of the year.

6. Work out the next day.


If you’re guilty of a little overindulgence, work it off at the gym or go on a hike. If you’re visiting your hometown, what better way to enjoy it? Get a head start on your resolutions with a morning jog. If you’re hitting the gym, you’ll be in luck as there will be fewer people during the holiday season.


Maintaining a Healthy Weight During and After the Holidays

A healthy, active lifestyle is a long-term commitment – not something to turn on and off. But if you’ve been waiting all year to taste your mom’s homecooked dish, please don’t deprive yourself.

Enjoy your holidays. Just don’t go overboard.

While resolutions are a great way to kick start a healthy year, a healthy diet is a long-term solution that you’ll want and need to practice steadily – for days, weeks, and months – for lasting results.

For best results, stick to a balanced diet that isn’t overly restrictive, and combine it with consistent exercise to help achieve your healthy resolutions.

Written by: Dr. John Agwunobi, co-president and chief health and nutrition officer







About Herbalife Nutrition Ltd.



Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier.  The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Together with our Herbalife Nutrition independent members, we are committed to providing solutions to global trends of poor nutrition and obesity, a population that wants to age in a healthier manner, skyrocketing public healthcare costs as well as providing an opportunity to meet the needs of the rising number of entrepreneurs. Herbalife Nutrition offers high quality, science-backed products, one-on-one coaching with an Herbalife Nutrition independent member, and a supportive community approach that inspires customers to embrace a healthier, more active lifestyle. The Company’s direct sales model provides individuals with an entrepreneurial business opportunity to be their own boss and work either full or part-time.

Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available exclusively to and through its independent members in more than 90 countries. 

Herbalife Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition programs around the globe that help bring good nutrition to children.  The Company and HNF also provide aide to organizations focused on the general wellness of communities such as the American Cancer Society, Save The Children and the American Red Cross.

Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.

Herbalife Nutrition has approximately 8,300 employees worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF) with net sales of approximately US$4.4 billion in 2017. To learn more, visit Herbalife.com or IAmHerbalife.com.

Saturday, December 22, 2018

Holiday fitness guide: 8 tips to stay in shape

Tis the season to stay in shape! With the approaching holiday season, it’s easy to let fitness fall to the bottom of your to-do list. Let me help you stay in shape by following my 8 best holiday fitness tips!
Do you fall out of all of your good habits over the holiday season? Or do find yourself skipping your workout and eating too many treats? If the answer is yes, today’s post is just for you! I’m going to give you some helpful tips to keep the holiday pounds and laziness at bay this holiday season.
It’s not easy to resist all the treats that the holiday season brings. Squeezing in your exercise routine over the next few weeks may feel more difficult than usual; especially as your time gets consumed with the hectic holiday schedule that’s common during this time of year. Dark mornings and cold evenings that many of you have to contend with over the next few months may also contribute to your struggle to find the fitness motivation that you need to keep up all of your hard work. With the right program in place and proper planning, I’m sure you can maintain your fitness levels and preserve your waistline this holiday season! Here are some holiday fitness tips to follow while still enjoying time with the family and the occasional sweet treat.

Holiday fitness tip 1: Schedule it all in advance

Rather than leaving your schedule up to chance, be proactive and set aside dedicated time to hit the gym. If you’re traveling, make sure your travel days are pre planned rest days, and consider signing up for local classes at your destination. When something is pre-planned, it’s much harder to just forget about it. Chances are, if you don’t have an activity planned, you’ll opt for cozying on the couch instead.

Holiday fitness tip 2: Get a holiday training partner

Even if you love to work out solo, consider buddying up over the next few weeks.  The holiday season is the perfect time to find a training partner and chances are that you’re not the only one at work or at home who’ll benefit from some friendly accountability over the coming few weeks. The percentage of people who quit working out over the holidays because of other commitments is high. I think that’s why the January guilt gym rush is such a busy one!

Holiday fitness tip 3: Take advantage of discounts

In the fitness world, the holiday season is traditionally a quiet time and this means lots of discounts can be found! At the gym, personal trainers often have attractive discount packages available and boutique studios often offer free classes. Take the time to look and see what free fitness activities are being offered near work or in your community. The holiday season is the perfect time to try out a new class and learn something new that may benefit you in the new year.

Holiday fitness tip 4: Cut down your workout time

I understand that the holiday season is a busy time, so instead of cutting out your workout altogether, consider decreasing your time commitment while increasing your intensity level. At the end of your session, you may feel a little more tired than usual but you would have saved time. Check out my article on HIIT training and see how you can make the most out of what time you do have available.

Holiday fitness tip 5: Do a pre-meal workout

The mental side of weight management is a great strategy to use over the holidays. I believe that if you strive to do a workout prior to going to a party, there’s a good chance you will watch what you eat at the buffet table. After a workout, the desire to eat foods that are high in calories and bad for you tends to diminish. However, if you go to a party with the attitude of ‘I will eat what I want because I will work out later,’ you must keep in mind that you can’t out train a high calorie diet! The amount of exercise you need to do in order to burn off just one cookie will make you think twice.

Holiday fitness tip 6: Keep it simple

If you can’t find the motivation to get into the gym or attend a fitness class during the holidays, or if you honestly just love to break free from your typical fitness schedule, make a decision to use walking as your go-to activity. If you do nothing and eat more, you will gain unwanted body weight. You must find some way to create balance. Find time at work to get in some walking minutes, power walk on your shopping trips and do some before bed exercises such as pushups, squats and crunches to keep your body as conditioned as possible. When you’re considering having some indulgent foods, be aware of the portion size that you’re consuming. Try to balance your other meals during the day to accommodate your splurge.

Holiday fitness tip 7: Socialize over activity

My personal holiday time consists of doing my favorite hike and enjoying a nice family bike ride. In December, I get exhausted and sore muscles from hitting the ski slopes for a week. I do appreciate that my personal idea of holiday fun is different than many peoples because being active is my life and what makes me happy. The idea of sitting around sounds like torture to me. Active events with family and friends is a fun way to stay in shape and socialize.

Holiday fitness tip 8: Tools just for you

To make sure that ‘not knowing what to do’ is not one of your excuses this winter, I created lots of resources that you can use for ideas to keep moving. I just got started with a new online fitness series. If you follow these fun weekly workouts, you’ll have a head start on accomplishing next years fitness goals! For occasional short workouts that you can do at home, my Fit Tips routines are just what you need. If you wish to put together your own perfect workout, learn how by reading my previous posts right here.
Posted by: Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife

   
About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global nutrition company whose purpose is to make the world healthier and happier.  The Company has been on a mission for nutrition - changing people's lives with great nutrition products and programs - since 1980. Together with our Herbalife Nutrition independent members, we are committed to providing solutions to global trends of poor nutrition and obesity, a population that wants to age in a healthier manner, skyrocketing public healthcare costs as well as providing an opportunity to meet the needs of the rising number of entrepreneurs. Herbalife Nutrition offers high quality, science-backed products, one-on-one coaching with an Herbalife Nutrition independent member, and a supportive community approach that inspires customers to embrace a healthier, more active lifestyle. The Company’s direct sales model provides individuals with an entrepreneurial business opportunity to be their own boss and work either full or part-time.
Herbalife Nutrition’s targeted nutrition, weight-management, energy and fitness and personal care products are available exclusively to and through its independent members in more than 90 countries. 
Herbalife Nutrition supports the Herbalife Nutrition Foundation (HNF) and its more than 130 community-based Casa Herbalife Nutrition programs around the globe that help bring good nutrition to children.  The Company and HNF also provide aide to organizations focused on the general wellness of communities such as the American Cancer Society, Save The Children and the American Red Cross.
Herbalife Nutrition is also proud to sponsor more than 190 world-class athletes, teams and events around the globe.
Herbalife Nutrition has approximately 8,300 employees worldwide, and its shares are traded on the New York Stock Exchange (NYSE: HLF) with net sales of approximately US$4.4 billion in 2017. To learn more, visit Herbalife.com or IAmHerbalife.com.