Kelly Yew

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  1. How to do a dumbbell bench press http://youtu.be/8bhdqot_RX8 Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Today, I want to talk about building perfectly sculpted chest muscles with a dumbbell chest press exercise. Many of you may be thinking that you can lift more weight when you're using a traditional bar bell but dumbbells offer a few extra benefits you may not have realized. Balance and symmetry is really important; one side cannot compensate for the other when you have a weight in each hand. And, my main reason for choosing dumbbells is because I love that you can change your hand position at the top of the move and get a slightly deeper contraction from an increased range of motion. Let me talk you through this sculpting move while demonstrating. Lie down on the bench and let's talk about your foot position. You can keep your feet flat on the floor like so or place them up on the bench. Choose your foot position based on the comfort and ease of keeping your back flat on the bench to avoid using your lumbar muscles. Hold the dumbbells in line with your chest - palms facing forward, press the weights up and lower back down like this. To increase the focus on the inner pec muscles try rotating your palms inward at the top of the move. You can perform a chest press at varied speeds. Remember a key to muscle building is the time your muscles are under tension so a slow and controlled movement is great for keeping your muscles working for a slightly longer time. I find that three sets of 8-10 reps is good starting point. Have fun and always be aware of your body position and breathing. Make sure the weights you choose are right for your level and take a slow-and-steady approach because good form will help you achieve great results! Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  2. Heart health: 3 reasons why you should love a cardio workout By Samantha Clayton, AFAA, ISSA, May 28, 2013 Cardio exercise is good for your health. Let’s talk about why your fitness routine needs to include cardio and why I’m sure my top three cardio benefits will convince you to add an extra cardio workout session to your week! Fitness is central to my outlook and, although I know about the benefits of cardiovascular exercise, it was still motivating to read Louis Ignarro’s Heart Health post last week. It’s so common to think about what being fit looks like on the outside of your body. The external changes that come as a result of increased physical activity are often the greatest motivational factor that gets people moving. People want to see the results of their hard work on the scale and in the mirror. The thought of a slimmer waist or leaner legs will often get people up off the couch and into the gym, but what if I told you that the true beauty and benefits that fitness provides lie far beneath the surface? I have a new favorite saying; “get fit from the inside out”. I have said before that external changes in the body happen slowly, while internal changes start happening as soon as you begin effectively exercising. Once you understand that the internal impact of exercise is far more important than any external satisfaction, you will never skip your workout again. What happens on the inside when you exercise? Cardiorespiratory exercise (also known as “cardio”) is simply the term used to describe exercise that works your heart and circulatory system. This system has to work all day every day in order to keep us alive. I describe cardio exercise simply as movement that makes this system work harder. Exercises like running, cycling, and swimming are all great examples of cardio exercises. In my opinion, cardio should be re-named ‘heart strength training’ because your heart is a muscle (cardiac) and exercise helps to improve your heart’s blood pumping capabilities. Your heart beats on average 100,000 times a day sending over 2,000 gallons of blood around your body. Every time you increase your heart rate during prolonged cardio exercise your heart has to pump blood at a faster rate. Let me share with you a few of the great internal benefits that cardio exercise provides. Three incredible benefits of cardio training Cardio training benefit 1: Lower resting heart rateYour heart has to work harder during exercise and pump blood around your body at a faster rate, so your heart becomes increasingly efficient at pumping blood. This can make your everyday activities seem easier over time. Essentially your heart has to work less to sustain your everyday activities. You can often see this change as a reduced resting heart rate. Cardio training benefit 2: Weight lossWhen you increase your activity level with cardio exercise your body has to burn extra fuel in order to meet this increased need for energy. Stored fat is the primary fuel source for prolonged cardio exercise. This increased energy expenditure combined with a reduced caloric intake can lead to significant weight loss. Cardio training benefit 3: Reduced stressCardio exercise promotes the production of your brain’s feel-good neurotransmitters, called endorphins. This function is often referred to as a ‘runner’s high’ but playing tennis or a simple walk can contribute to this same feeling. *** I view cardio exercise as meditation in motion. I often find that once I get moving I forget about the day’s irritations and concentrate instead on my body’s movements. If you aren’t quite convinced that you can make time for a cardio workout – despite the health benefits – then find out how to keep cardio interesting in my 3 surefire cardio-workout boredom busters article. There are so many reasons you should add a little cardio into your current routine, the most important one being that it’s good for your heart! If you love someone consider inviting him or her to do some cardio with you so they can experience the great heart health benefits too. Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  3. How to do a bridge with leg lift Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Life can be hectic and sometimes your workout routine may seem rushed and hectic too. It's important to occasionally slow down and work the small muscles in the body by performing exercises that work on control and stability. Today, I want to talk you through a simple bridge exercise. A bridge is an excellent Pilates-style torso stability exercise. This means that one of your goals is to keep your torso really still during the exercise. Done correctly, a bridge strengthens your butt and the back of the legs while teaching core stability. I think that this exercise is especially beneficial after having a baby because it forces you to connect with your weak core muscles. Let's start out by lying on your back with your knees bent and your feet flat on the floor, approximately hip distance apart. Your feet should be in a comfortable position - not too close to your butt and not too far away. Experiment with different placements of your feet to find the perfect angle for your body. Take a deep breath in, being conscious to expand your chest with the inhale. Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat. Come up high enough that your body makes a straight line from your shoulders to your knees. Don't press up so high that you can't see your knees. Now as you exhale and maintain a neutral spine as you come back down to the mat. If you want to add an extra challenge, try to lift into the bridge position and extend one leg out in front keeping it at the height of your stationary knee. Come back down and lift up and lift the other side. Try to hold five 10-second holds before switching to the other leg. You shouldn't feel stress in your neck and shoulder area during this exercise! If you do; return to the starting position, adjust your feet and find the position that allows your body to maintain the straight line from shoulder to the knees. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  4. Smart ordering: low(er) calorie menu ideas By Susan Bowerman, MS, RD, CSSD, May 23, 2013 Dining in ethnic restaurants can be tricky – many dishes have so many ingredients, that it’s hard to figure out how many calories you’re eating. Some people eat in restaurants a few times a week or more – and if that group includes you then that’s often enough to wreck your diet if you’re not careful. That’s one reason I’ve written about smart ordering in restaurants and how to order what you really want. But choosing food in ethnic restaurants deserves some special attention, because the dishes are often a lot more complicated – so it’s not only harder to know what to choose, it’s also tough to figure out exactly what you’re eating. It’s relatively easy to “guesstimate” the calories in a piece of grilled fish and a pile of veggies, but trying to estimate the calories in mixed dishes – like lasagna or Thai green curry – is even harder, since there are so many ingredients. It would be nice if more restaurants posted the calorie counts for their dishes, but most don’t. Large chain restaurants are more likely to have that information, but if you like to seek out less common dishes at your neighborhood independent restaurants, you’re on your own. Here in the US, new Federal guidelines – which aren’t in effect yet, but will be soon – require that any restaurant chain with 20 or more locations will need to post the calorie content of their menu items (similar rules are already in effect in some states). But about half of all US restaurants are independent – so they won’t have to comply – which means we’ll probably never know exactly how much we’re eating when we visit our neighborhood “hole in the wall”. A study led by Jean Mayer and published this week1, did attempt to shed a little light on the subject. The researchers reported that a typical meal purchased from a ‘mom and pop’ restaurant (an array of the most popular items from Mexican, Chinese, Italian, Thai, Indian, Greek, Vietnamese and American restaurants in Boston) averaged more than 1300 calories – about two-thirds of an average adult’s calorie needs for the whole day. And, interestingly, the meals averaged 18% more calories than equivalent dishes from chain restaurants that are required to post their calorie information. Whether the same holds true world-wide is yet to be seen, but the tips below may at least help you to make the best choices. Take some time to get familiar with popular offerings in ethnic restaurants so you know what ingredients they might contain. Keep in mind, though, that portion control is key, even if you choose wisely because yes, you can eat too much of a good thing. Tips for making the best choices in ethnic restaurantsHere are some pointers for the best choices from some of the most popular ethnic cuisines: Mexican Food:Say yes to: grilled seafood and poultry; soft tacos; salads; salsas. Have less of: chips, quesadillas, chorizo, sour cream, cheese. Chinese Food:Say yes to: veggies, tofu, seafood, poultry; stir-fried, steamed, simmered, braised dishes; oyster, black bean, lobster sauce; soups; green tea. Have less of: white rice, noodles, fried appetizers or meats, sweet and sour sauce. Italian Food:Say yes to: green salads, broth-based soups, grilled meats and fish; marinara, wine or clam sauce. Have less of: fatty meats, cheese, cheese-filled pasta; cream sauces. Japanese Food:Say yes to: miso soup; yakitori, sukiyaki, sushi, sashimi; vinegar, teriyaki, soy sauces; green tea. Have less of: white rice, katsu (fried dishes), tempura, udon. Thai and Vietnamese Food:Say yes to: fresh spring rolls; broth-based soups; stir-fried or grilled dishes. Have less of: fried appetizers; heavy coconut curries; peanut sauces; mee-krob; sweet sauces. Indian Food:Say yes to: most bean and lentil dishes; tandoori, tikka; paneer; yogurt sauces; chutney, pickles; raita. Have less of: fried appetizers or entrees; korma; creamy curries. Middle-Eastern Food: Say yes to: salads, grilled fish and poultry; dolmas; hummus; baba ghanoush. Have less of: falafel; spanakopita; baklava. *** 1Urban L et al. Published Online May 13, 2013. doi:10.1001/jamainternmed.2013.6163. Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M:+6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  5. Exclusive interview with Louis Ignarro, PhD By Discover Good Nutrition & Fitness, May 18, 2013 Heart health expert Louis Ignarro, PhD has a tremendous amount of practical advice about how each of us can look after our hearts, so we’ve invited him to share some of his knowledge with us over the next few weeks. If you have any questions then let us know in the comments section below and we’ll make sure to pass them on. Hi Louis, thanks for joining us today. It’s a pleasure and an honor to welcome you to our Herbalife offices. We all know you as an eminent heart health expert but can you tell us a little about your background? Louis Ignarro: Of course. I grew up in Long Beach, NY and was always active. I enjoyed swimming in the ocean and one-on-one stickball but I always had an interest in understanding how things worked and delighted in constructing and deconstructing things – if I could get them to work again then even better! In time, I turned to chemistry and, eventually, pharmacology and earned my PhD from the University of Minnesota. I focused on how neurons of the sympathetic nervous system innervate the heart and produce and release norepinephrine and my investigations brushed on physiology, biochemistry and anatomy. Wow. What first interested you about heart health? Louis Ignarro: In Medical/Graduate School, the physiology of the cardiovascular system fascinated me more than anything else. I decided to specialize my studies in this field: my curiosity and passion were riveted. And that led to your greatest achievement? Louis Ignarro: Yes, the discovery of the presence, production and cardiovascular protective actions of nitric oxide (NO) in the body. My research was the first to show that nitric oxide regulates blood pressure, blood flow and blood coagulation. You made it your mission to promote endothelial wellness around the globe. Can you tell us about that? Louis Ignarro: My mission is to promote endothelial wellness. The endothelium is the only cellular network in the entire cardiovascular system that is capable of producing nitric oxide, and so it is essential to maintain a healthy endothelium. It’s a no-brainer. Just in case not everyone knows, what is ‘endothelial wellness’ – and why is it important? Louis Ignarro: Endothelial wellness signifies keeping your vascular endothelial cells healthy and active at all times; every second of every minute of every hour of every day of every week of every month of every year until you have completed your long and healthy life. The endothelium is a single layer of cells that line the inner surface of all arteries and veins (so they’re in contact with the blood). These endothelial cells are the “only” cells in the cardiovascular system capable of producing nitric oxide. The nitric oxide is absolutely required to maintain normal blood pressure, blood flow and blood coagulation on a second-by-second basis. Can you give us advice on how to look after our hearts – for instance what do you do? Louis Ignarro: I look after my heart by adopting the lifestyle that best suits the function and longevity of my heart. These include a healthy diet and a structured aerobic exercise program with specific nutrients that promote heart health. That sounds like something we can all do. If you could only pass on one tip what would it be? Louis Ignarro: Take good care of your heart, you have only one and it will determine how long you live. A healthy lifestyle is the message of this blog – how do you implement that concept in your day-to-day life? Louis Ignarro: A healthy, active lifestyle is my key to longevity. I have learned to take care of me first, and my work second. I practice healthy living while at home and during my busy travels for work. Each morning is started by a healthy and nutritious breakfast plus engaging in exercise whether it be running, fast walking, cycling or at the gym. Do you have a role model who epitomizes a healthy, active life? Louis Ignarro: My role model is my father. He was very active and a hard working carpenter, who worked 6 long days a week. He always followed a strict healthy diet, and exercise was built into his profession. One more question, what do you wish you had known sooner? Louis Ignarro: If I could do it all over again, I would do it all the same way EXCEPT that I would have started to advocate healthy lifestyle publicly much earlier in my career… Thanks Louis. Talking with you is always informative and we love hearing that you walk the walk and live with such an awareness of heart health in everything you do. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  6. Heart health: 5 ways healthy living impacts your heart By Louis Ignarro, PhD, May 21, 2013 Eat well. Exercise. Get enough omega-3s. Chances are, you’ve heard tips on making heart-healthy choices before. But how do your good decisions affect heart function? Read on to discover how common advice has an extraordinary impact on heart health. I’m Dr. Louis Ignarro, a research pharmacologist and Nobel Laureate* in medicine for my research into Nitric Oxide, an important molecule Susan Bowerman described in detail in a recent article about heart health. I’ve spent the last decade focusing on educating others about the impact of nutrition and lifestyle on the heart, and you know what I’ve found? Many people don’t understand how their good decisions affect heart health and overall bodily wellness. And for good decisions to have staying power, it’s important to understand the impact they’re having. When you lose weight, you can see the difference. But the results of a healthier heart are more difficult to measure. Let’s take a look at five healthy choices and how they impact your heart. Heart healthy choice: Exercise Impacts: Blood flowWe all know activities like running, cycling, and swimming are good for you, but why are they heart-healthy choices? Along with improving overall bodily health, exercise helps blood vessels relax and widen, or dilate. Relaxed blood vessels allow blood to flow efficiently and nourish the heart, which it stimulates Nitric Oxide (NO) production in the body. Since Nitric Oxide controls, regulates, and protects the cardiovascular system, the result is clear: more exercise equals more Nitric Oxide, which results in a healthier heart. Heart healthy choice: Eating a balanced diet – especially omega-3s Impacts: Cholesterol and overall healthA healthy diet is as good for your heart as it is for your taste buds. Fresh fruits, vegetables, proteins, and whole grains give your body the energy and nutrients it needs to maintain overall health. Foods like fatty fish (salmon, mackerel, and tuna), flaxseeds, walnuts, pumpkin seeds, and soybeans are jam-packed with omega-3 fatty acids, and consumption of EPA (eicosapantaenoic acid) and DHA (docosahexaenoic acid) omega-3 fatty acids, which may reduce the risk of heart disease. Not only is fish a great substitute for foods like beef, which is high in saturated fats, but the omega-3s help to support a healthy cardiovascular system by maintaining cholesterol and triglyceride levels already within the normal range. Heart healthy choice: Lowering stress Impacts: Blood pressure and cholesterol levelsIf you think activities like yoga, meditation, and deep breathing aren’t for you, think again. Doing stress-relieving activities can do more for your body than you might think. A recent study found that chronic stress is linked to coronary heart disease and that stress management is an important part of heart health. While there are a lot of theories on how lowering stress can help keep the heart healthy, many researchers believe that increased stress levels can worsen other states in the body. For example, if you have high blood pressure or cholesterol, stress can cause these levels to rise even further. Stress may also impact the way blood clots, which may increase the risk of a heart attack. People with lower stress levels may be more likely to exercise and eat well, both of which are important for a healthy heart. So, lowering stress not only helps you feel better, italso keeps your body balanced and supports healthy blood pressure and cholesterol levels. Heart healthy choice: Losing weight Impacts: Blood circulation andoverall heart healthDid you know that even moderate weight loss can have a huge impact on the health of your heart? A healthy weight lowers the risk of heart disease, stroke, high blood pressure, and diabetes—not to mention positively impacts overall physical health. But how does it do this? While there are lots of benefits of weight loss, it especially impacts blood circulation. One study found that when body weight—especially belly fat—is within healthy range, arteries are better able to expand, which results in better blood flow. And since optimal blood flow is one of the keys to a healthy cardiovascular system, weight loss (or maintenance, if you’re at a healthy weight), can be one of the most important steps toward supporting a healthy heart. Heart healthy choice: Supporting the endothelium Impacts: Nitric Oxide production, blood flow, and blood pressureMany people are taking steps to support the endothelium but don’t even realize it. In fact, you may have never even heard of this important organ before. Our bodies contain 6 trillion endothelial cells, which line 60,000 miles of blood vessels in a single layer; together, those 6 trillion cells make up an organ known as the endothelium. As I found in my research, Nitric Oxide is one of the most important molecules in the cardiovascular system. Increased Nitric Oxide results in increased blood flow to the organs, which supports healthy blood pressure and a healthy cardiovascular system. But for all this to happen, the “production house” of Nitric Oxide – the endothelium – needs to be supported. Doing the things we’ve already discussed – exercising, eating a healthy diet, lowering stress, and losing weight – all contribute to endothelial health. Supplementing with targeted nutrients like omega-3 fatty acids, CoQ10, krill, garlic, andgreen tea also help keep your endothelium healthy by providing the nutrients it needs to function at its best. And a healthy endothelium results in healthyNitric Oxide levels, which impacts blood flow and blood pressure – not to mention the functioning of the entire body. Keep Up the Heart-Smart LifestyleYou can’t always see the results of your hard work, but now you know the impact your heart-smart decisions are having on your cardiovascular system. So, keep making healthy choices, and remember that each good decision you make does take you one step closer to a healthier heart. Written by Louis Ignarro, Ph.D. Dr. Ignarro is a member of both the Editorial and Nutrition Advisory Boards of the Herbalife Nutrition Institute and receives compensation for his endorsement of Herbalife® products. *The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products. Herbalife markets an omega-3 supplement: Herbalifeline. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  7. How to cut calories & keep the nutrition http://youtu.be/J0_cAATQfGg When you're cutting calories, do you know how to make sure you're getting all the nutrients you need? I'm Susan Bowerman, Registered Dietician, and today we're going to talk about how to build a healthy, low-calorie diet. If losing weight were simply a matter of eating fewer calories than you burn every day, you could lose weight eating nothing but ice cream as long as you kept your calorie intake down. But that's no way to take weight off obviously; you'd be missing out on plenty of vital nutrients. And while cutting calories is certainly key when it comes to weight loss you have to do it wisely. Smart weight loss is a lot like smart shopping with the calories you have to spend, you want to get the best nutritional value you can. And that means that when you have nutrient needs to fill and fewer calories to work with every bite needs to be nutrition packed. A well designed weight loss plan emphasizes nutrient-dense foods like vegetables and fruits, lean proteins, whole grains and low-fat dairy products that deliver the best nutritional value for the calories you're eating. But it takes a lot of careful planning and there's not a lot of room for extras especially if you're trying to keep you calories in the range of 1200-1500 per day. Build your diet by starting with healthy fruits and veggies first. Bite for bite, these are the lowest calorie foods in your diet, and they provide plenty of fiber, vitamins, minerals and antioxidants. And, they can go a long way toward meeting your carbohydrate needs. Next, add in your healthy proteins fish, poultry breast, low-fat dairy products, eggs or egg whites, beans, or soy products, and protein powders that you can use for your shakes. Protein foods help keep you full and satisfied, but you need to choose carefully. A small steak could have twice the calories as the same size piece of fish, and easily cost you 400 calories or more. From there, you'll want to add whole grains as your calories allow. At roughly 100 calories for a typical serving, larger people and those who are more active can afford to eat more of these foods than smaller people or those who don't get much activity. Whole grains do provide you with fiber, vitamins and minerals, and are more healthy than refined grains like white rice, white bread, regular pasta so opt for the whole grains whenever you can. Lastly, keeping your fat intake on the low side is one of the best ways to curb calories, since high fat foods add up so quickly. You get fat naturally from many foods that you eat, so you don't really need to add it to your food at all. Of course, fats add flavor which is why we like them so choose wisely, and focus on eating small amounts of healthy and flavorful fats like nuts, seeds, avocado and olive oil. Many sugary foods, like dessert, are high in fat, too so save those for special occasions. If you really crave something sweet at the end of a meal, get in the habit of having some fresh fruit instead of a rich pastry or ice cream. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  8. Heart healthy – how to fine tune your diet in 5 easy steps By Susan Bowerman, MS, RD, CSSD, May 16, 2013 Samantha and I are in privileged company this week – we’re looking forward to a guest post from Louis Ignarro Ph.D, Nobel Laureate*, consultant to Herbalife and member of the Herbalife Nutrition Institute Nutrition Advisory Board, in which he’ll describe the impact of a healthy, active lifestyle on heart health. A healthy diet is, as Dr. Ignarro says, “as good for your heart as it is for your taste buds.” I couldn’t have said it better. But what I often run into with my patients is that it’s one thing to know what to eat – and why (okay, that’s two things…) – but they often get hung up figuring out how to incorporate more healthy foods into their diet. So let’s take a good look at the key “whats”, “whys” and – more importantly – the “how tos” of a heart healthy diet. What: Eat an abundance of fruits and veggies Why it’s heart healthy:Aside from being low in calories, high in fiber and chock full of vitamins and minerals, fruits and vegetables provide the body with antioxidants. As part of everyday metabolism, the body produces something called oxygen free radicals – highly reactive molecules that can negatively affect cells and tissues in the body. It’s important to keep their formation in check, since free radicals can damage the lining of blood vessels, and may encourage the so-called “bad cholesterol” to get trapped in the lining of arteries. Antioxidants offer protection by helping to keep the production of free radicals to a minimum. How to:Eat a fruit or veggie at every meal or snack. Add fruit to your breakfast protein shake, yogurt or cereal; have a salad and/or steamed veggies at lunch and dinner, and snack on fresh whole fruits and vegetables. When you make a point to have a fruit or vegetable every time you eat, it’s easy to get all your servings in for the day. What: Choose heart-healthy proteins Why it’s heart healthy:Protein is important for taming hunger, but your protein sources should be low in fat. Since saturated fats can raise cholesterol levels in the blood, choosing the lowest fat protein sources is the way to go. Meats naturally contain more saturated fat and cholesterol than poultry, and poultry has more fat than seafood. If you eat dairy products, it’s best to choose fat-free or low fat. Plant proteins – like soy proteins, beans and lentils – are naturally cholesterol-free, and low in saturated fat. And fish is a good source of heart-healthy omega-3 fats DHA and EPA. How to:Aim for a few fish meals per week. For convenience, you can’t beat canned tuna, salmon and beans – any of which can be tossed into a salad for a quick, balanced meal. Use non fat or low fat milk in cooking and in your smoothies and non fat yogurt or cottage cheese at meals or snacks. If you eat red meat, choose the leanest cuts and trim visible fat. Replace high fat ground meats with ground poultry breast. What: Eat plenty of fiber, especially soluble fiber Why it’s heart healthy:There are two main types of fiber – known as “soluble” and “insoluble”. Both are important, but they each have different effects on the body. Insoluble fiber is found primarily in vegetables and whole grains, and it speeds the rate at which food passes through the digestive tract, so it’s helpful in promoting regularity. But the soluble fiber (found in apples, oranges, carrots, oats, barley, and beans) traps water as well as cholesterol in the digestive tract. In doing so, it promotes fullness – which helps with weight management How to:Snack on apples and carrots; add beans to soups and salads, or blend smooth into a dip. Aside from oatmeal, rolled oats can be added to protein shakes, or you can whirl rolled oats in the blender into a flour, and use to partially replace wheat flour when you cook or bake at home. What: Choose heart-healthy fats Why it’s heart healthy:Foods like fish, tree nuts, avocados and olive oil are considered some of the most heart-healthy fats because they contain very little saturated fat and are good sources of polyunsaturated fats which can help keep blood cholesterol levels in a healthy range. How to:Reduce the total amount of fat you use in cooking and at the table, and use heart-healthy olive oil as much as possible when you cook. Sprinkle nuts and seeds on salads, yogurt and cooked veggies. Try using avocado to replace other fats – instead of mayonnaise in your tuna salad or to replace the spread on your whole grain toast. Aim for a few fish meals a week; if that doesn’t work for you, consider an omega-3 supplement. What: Find and stay at a healthy weight Why it’s heart healthy:I listed this one last, because if you follow the other “whats” of a heart-healthy diet – and include regular exercise – chances are good that you’ll find and maintain your healthy weight. But I could have listed this one first, however, since maintaining a healthy body weight is one of the key factors in maintaining a healthy heart. How to:In addition to following the heart healthy guidelines above and getting plenty of exercise, another key issue to weight management is portion control. Plenty of people eat very well – but they still eat too much and carry too much weight. By keeping your portions moderate, you’ll control your overall calorie intake as well as the total amount of fat that you eat. Make sure to eat at regular intervals, and have some protein every time you eat, too, to help keep blood sugar levels steady and to control hunger. Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. Herbalife markets products containing soy proteins and dietary supplements containing omega-3 fatty acids. *The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife® products. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  9. 5 delicious foods you should eat more often By Susan Bowerman, MS, RD, CSSD, May 9, 2013 There are plenty of healthy foods that don’t get the attention they deserve. Here are five under-appreciated foods that deserve another look. Why are some foods popular and others aren’t? I’m not talking about foods that taste better than others, or are more fun to eat – I get that. But I do wonder why certain foods are trendy, while others just aren’t eaten all that much. It’s hard to find a restaurant in Los Angeles these days that doesn’t feature kale salad. Not that there’s anything wrong with that – kale salad is delicious, and kale is jam-packed with nutrients. But why is it that certain foods gain superstar status while others – equally healthy and equally delicious – get the short shrift? There’s no question that food trends come and go (oat bran, anyone?) – it’s just a matter of time before our current enthusiasm for kale and quinoa starts to wane. I can’t say what the next trend will be, but I think it’s time to give a few under-appreciated foods their due. Here are five not-so-popular foods that are worthy of your attention. Five delicious foods that deserve more attention MilletWhile quinoa seems to be the grain that’s getting all the attention these days, millet has its own nutrition virtues, yet it’s sadly overlooked. A cup of cooked millet offers up more than 6 grams of protein, nearly 3 grams of fiber, about a quarter of your daily magnesium needs – it’s also a good source of thiamin, niacin and zinc. Like quinoa, millet is technically a seed, but it’s cooked and eaten like a grain. And it cooks just as quickly – in about 15 minutes or so – and has a deliciously sweet, nutty flavor. Oh, and did I mention that it’s gluten-free? KohlrabiTo me, kohlrabi looks like a turnip from Mars. It’s large, round and green – and it’s usually sold with all the leaves trimmed off, so it has these short little stems that stick out every which way. As a member of the cabbage family (just like kale!) this funny-looking vegetable has plenty to boast about. A cup of cooked kohlrabi provides more than 100% of your daily vitamin C, and it’s a good source of potassium, too. Kohlrabi is milder and sweeter than many of its cabbage cousins, and can be eaten raw or cooked. If you can find kohlrabi leaves, you can prepare them the same way you’d prepare kale – and maybe even start a new food trend. Kiwifruit Many of the kiwifruit I find at the supermarket are hard as rocks, and have about as much flavor. Too bad, too, because when they’re picked at their peak, they’re absolutely delicious, and so good for you. A single kiwifruit gives you enough vitamin C for two days, has more potassium than a banana, and gets its lovely green color from lutein – an antioxidant pigment that supports eye health. Kiwifruit are easy to eat, too. Just cut in half and scoop out the edible flesh and seeds with a spoon. If you’re really brave, you’ll eat the whole thing – the skin is edible, too Salmon in cans or pouchesChances are, you’ve got some canned tuna in your pantry – it’s one of those staples that most people keep around the house. Many people aren’t even aware that you can buy salmon in cans or shelf-stable pouches – but it’s widely available and so handy. Most brands are wild-caught, and canned salmon has up to four times more omega-3 fatty acids and five times more vitamin D than light tuna. Try it in any dishes that call for tuna. Butternut squashSweet potatoes get plenty of attention for their nutritional content and are often touted as a ‘superfood’ – which may help explain the sudden popularity of sweet potato fries (not a superfood). But big, beautiful butternut squash is a nutritional powerhouse, too – and deserves some recognition. Portion for portion, butternut squash has more fiber, calcium, magnesium, potassium, vitamin C and folate than sweet potatoes, with about half the calories. And a typical serving will give you enough vitamin A to last you more than four days. Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Indpendent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  10. Bye bye baby-weight: how to regain your figure post-pregnancy By Samantha Clayton, AFAA, ISSA, May 14, 2013 Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy. No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again. Pregnancy is a special time and new mothers need to concentrate on their baby but you may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later! Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want. I’m focusing on how to reclaim your pre-pregnancy body because it’s a message I relate to strongly. During my last pregnancy I was carrying triplets and, with four months to go, I was put on bed-rest which meant my activity levels plummeted. Over forty weeks I gained 70lbs and I was nearly as wide as I am tall! Finally welcoming my new babies to the world and introducing them to their big brother and the rest of the family was magical. I think the sole focus for new parents should be enjoying every second with their new little human because they change so quickly. Since it takes forty weeks to gain baby weight then you should give yourself at least forty weeks to lose the weight too. When we see airbrushed photos of celebrities who have six-packs within weeks of giving birth, we shouldn’t try and compare ourselves. A sensible approach – giving yourself plenty of time to be with your baby and learning to balance the diaper changes, feedings, and lack of sleep is much better than looking at yourself in contrast to a pampered celebrity. Stay safe. New mothers need to be careful when they first begin exercising. Check with your doctor about when to recommit to exercise: without exception your joints may be weak and your body may be sore.As soon as I received the all clear to start exercising again, I tried to jump straight into exercising intensely and it was too hard. I learned that I need to be kind to myself and be patient. Rather than make my mistake of rushing in too quickly – try these weight-loss, figure-regaining tips. Post pregnancy tip 1: make timeTrust me, I know that as a new parent you don’t have time but you have to grab a moment when you can. Try to find some time every day – aiming for 10 minutes is a good start. Ask a family member or your partner to make a commitment to give you a break or put it in your schedule during baby naptime. If you’re already back at work, then try to fit in a walk around the block at lunchtime. It’s hard but exercising will ultimately give you more energy. Post-pregnancy tip 2: no more excusesTry to at least walk, stretch or do something that involves moving every day. Exercise naturally boosts your energy levels so don’t hide behind excuses. Knowing you are doing something positive for yourself, when you’re also realizing that your life is no longer all about you, may help you get motivated and better adapt to the new person in your world. Post-pregnancy tip 3: be creativeI’ve said it before: any time exercising is better than no time. You need to be resourceful, so try jumping rope, adding in squats while washing baby bottles, and doing crunches in bed. This might all sound crazy but it’s a workable way to fit in activity. It worked for me: my 10 minute routine in my bedroom each morning and evening was enough to start pushing me back to fitness. Post-pregnancy tip 4: focus on your coreWork on your posture all day because pregnancy alone can mess with your posture and balance. Lifting a growing baby, bending over a crib, pushing heavy strollers and more … means that your postural muscles may need stretching throughout the day. Holding in and contracting your abdominal muscles will help strengthen them, so pull in your tummy a few times a day – whenever you remember – and each time you’ll be developing your muscles. Go ahead; pull in your tummy right now! Post-pregnancy tip 5: eat wellAim for quality nutrition every day. I saved the most important tip for last because immediately post pregnancy is not a time for fad diets that deprive your body of essential nutrients. Starving your body is never a good solution for weight loss. A smart calorie-controlled diet that provides your body with essential carbohydrates, fats, protein, vitamins and minerals is a much better choice because it is sustainable long term. Learning how to balance your caloric intake and caloric expenditure will help you to lose weight at sustainable rate. If you are nursing, however, you must check with a health professional to ensure you consume enough calories to produce nutrient-rich milk. *** Make time to play, head outdoors and keep moving. Every step will help you regain control of your figure. That’s it – I hope that when you read my tips they seem manageable. I am so passionate about helping people to reclaim their body after a baby because I’ve dealt with the insecurity that come with body changes. I’ve admitted before that I cried, I turned to comfort foods to make me feel better, and I did all the wrong things before I decided to get smart and practice what I preach. I spent a good four years getting my fitness levels back up and at times it was hard but I believe it was worth the effort. Now I love my post-pregnancy body, it’s stronger than ever and I use it to run around the soccer field with my kids, hug them when they (or I) need comfort and I love to jump and dance to make sure all of us stay smiling. Being fit has helped me keep my energy levels up and that’s important if you have four rambunctious children running around and demanding attention. Losing the weight was part of my goal but fully committing to taking part in my life was the best outcome! Start your journey today with commitment and a smart approach because you may just surprise yourself. Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M:+6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  11. How to make a delicious cucumber salad http://youtu.be/YeUNxxvbcGI I'm Susan Bowerman, registered dietician. If you've never had a cucumber salad, you may be surprised at how good it can be. Today, I'm going to show you how to make a quick and delicious cucumber salad with just a few ingredients. Not only does it taste great, but this cucumber salad is practically calorie-free and it stays nice and crispy for a few days in the refrigerator if you don't eat it all up the first day. So let's show you how to do it. What I'm going to do is I'm going to start with 4 large fresh cucumbers. I'm using regular cucumber if you want to you can use the Persian variety. These are smaller and don't usually require pealing. Because the peals are kind of thin but I'm going to go ahead and peal mine. So to get started I'm going to cut the end off my cucumber and instead of pealing all of it I'm going to peal it in little stripes and the reason I do that is because there is some flavor in the skin and also it makes your salad kind of pretty when you are done. Now the next thing I'm going to do is I'm going to slice my cucumber thinly. Now you have a couple choices here you can do it with a knife if you want to but it's kind of tedious because you want to get it real thin so you can see if your box grater that you have at home has one of these handy slicing tools on the side which is great. And I'm just going to put it right here into the bowl and I'm just going to go ahead and start slicing my cucumbers. And if you look at it you can see I'm getting some nice thin slices. So I'm going to go ahead and peel and slice my 4 cucumbers. Ok so now I got all my cucumbers sliced and at this point we are going to add some veggies and some herbs now the main thing here is that if you are going to add additional vegetables to your cucumber salad you want to make sure you cut them just as thinly as the cucumber that way they'll all have the same texture. So what I'm going to add here is just some very thinly sliced red onions. I like the combination of the red onion with the cucumber it's pretty. And then for my herb I'm going to go ahead and use some cilantro. And then the next thing we are going to do is we are going to put on the dressing on the salad. And this is really easy because the dressing doesn't have to be mixed ahead of time you can just put all the ingredients on top and toss it because it's going to go in the refrigerator. So there's basically 4 parts to my dressing. I'm going to use something acid I'm going to use something sweet I'm going to use something salty and I'm going to use something a little bit peppery. That's one of the reasons why this salad is so good because you are stimulating all of your taste buds with all of these flavors. So what I'm going to do is I'm going to add for my sour or my tart is I'm going to use lemon juice. And by the way if you want to see this entire recipe you can go to discovergoodnutrition.com and we will post the amounts on there and then for my sweet I'm going to use agave syrup for my salt I'm just using regular old table salt. And for my heat I'm going to add some red pepper flakes these are just some dried red pepper flakes. You can use as much or as little as you want but I'll just caution you these things are pretty hot so I'm going to go a little bit easy if you like things a little spicy you can put some more on there. And that's it and now what I'm going to do is I'm just going to toss this gently together just to kind of get the flavors to blend before I put it in the refrigerator. And what you are going to see is when it sits in the refrigerator for 30 minutes or so not only is this going to allow the flavors to blend but it's going to give up a little bit of liquid and it will be a little easier to toss before you serve it. So I'm just going to cover up my cucumber salad and I'm going to put it in the refrigerator for at least 30 minutes. If it stays longer that's fine. And this is going to give the flavors a chance to blend and you're also going to see that the cucumbers are going to give up quite a bit of liquid. So here's my salad I made this one previously and if you take a look at it you can see there's quite a bit of liquid in the bowl and the cucumbers themselves there still crispy they've gotten a little bit softer and everything's blended up pretty nicely but they still have a nice crunch to them and they are going to be so good and they can stay like this in the refrigerator for a few days which is great. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  12. How to do a perfect burpee

    How to do a perfect burpee http://youtu.be/RJ05CIrF-xA Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. Today, I want to show you a few variations of a popular athletic move known as burpees. It is another one of those total body moves that requires only a small space and it's my favorite move to add to any circuit. If you have ever taken a boot camp class or attended a Cross Fit session I'm pretty sure you have tried this intense exercise. If you approach this move with sheer dread, stop! Let me convince you that burpees really are good for you! They work your shoulders, chest, abs, glutes, legs, ankles and are great for hip mobility. You can also use burpees to improve your cardio endurance, stamina, strength and power! Come on, let's do it together. We'll start out easy and work your way up to a pro power move. Now a burpee is a mixture of squat, a step back, a plank, a push-up and then a jump up. Follow me as I break the move down: Squat down and place both hands on the floor, step back one foot back at a time into the plank position, then step your feet back and return to standing. This time let's squat down, place both hands on the floor and jump both feet back into plank, jump your feet back and come up to standing. Now we are going to add in a push up after the plank. So down we go jump back push up and back to standing. And it's time to add a simple jump at the end. For our final athletic power move jump up high with a tuck jump. Squat hand to the floor, jump back, push up, jump and add that jump to the end. I hope can find a way to incorporate your favorite version of a burpee into your current workout and find out for yourself how a simple burpee can help improve your fitness level. Tell me how many full burpees you can do in 60 seconds in the comments section. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  13. Great grain salads

    Great grain salads http://youtu.be/l3gUgsfuvng I'm Susan Bowerman, Herbalife nutritionist. If you're trying to get more whole grains into your diet but you're not sure how, today's video is for you. If you're not used to eating whole grains, it's sometimes a bit of a challenge trying to figure out how to work them into your diet. Switching from white bread to whole wheat, or from white rice to brown is pretty easy, but beyond that, many people seem a little baffled by whole grains. And, even though you can just cook them up and serve them as a side dish, they're a little more interesting when you turn them into something more -- like a salad. There are a couple of good reasons to try a grain salad. For one thing, if you are cooking up some whole grains for dinner, you can easily cook up extra, pop it in the refrigerator to cool, and you've got the start of a quick and hearty salad the next day. The other thing is that although whole grains are healthy, the calories can add up pretty quickly if you eat them on their own. But if you mix your grains with a lot of low calorie veggies, it's not only healthier and tastier - the calories per serving can go down dramatically, too. Here's how to do it. You might want to pick a grain you haven't had before and cook up a batch. Here I've got a few unusual ones. There's quinoa, which is technically a seed, and buckwheat -- which is also a seed and, despite its name, isn't related to wheat, and I've also got some wild rice which is a grain. And, by the way, they're all gluten-free. What you add to your grain salad is really up to your imagination. I like to add a variety of colors and flavors to mine. For my wild rice salad, I like to include tomato in my grain salads because it adds a lot of moisture, which means you can get by with a lot less dressing. I'm going to add some diced carrots, this is going to be so colorful by the time I'm done. Some parsley and some cucumber. And we are just going to mix that all together and it's going to look like we have more veggies than grains. And the other thing I am going to stir in here is some parsley just to give it some color. And you'll see that when I mix it up we have a beautiful salad with lots of color. What the vegetables are doing is they are moistening up the grains in our salad. Since the veggies add so much flavor, you can dress these salads really lightly. A tiny bit of olive oil and lemon, some salt and fresh pepper, you really don't need to add much because the vegetables are going to flavor up this salad. And this is just delicious and you're done. You can get more assertive with your flavors if you want to -- you can add stronger herbs like basil or cilantro, change up the dressing with citrus juice or vinegar or you can add some garlic or mustard. Curried grains are great. Here, I've seasoned my quinoa with curry powder, rice vinegar and salt and pepper, and I added celery, green onions, carrots and dried cranberries which give it a beautiful color. Red grapes would be good in this one, too, or a handful of raisins. The other nice thing about these grain salads is that since you've already got your whole grain and veggies, all you need to add is some protein to make this a quick, easy one-dish meal. Some grilled tofu, chicken, fish, or shrimp would be great on top. Like our tips? Subscribe at http://eepurl.com/rAjkr Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  14. How to get up and get fit with stairs By Samantha Clayton, AFAA, ISSA, March 19, 2013 Stairs are one of my favorite pieces of exercise equipment. Most people have access to stairs and, this week, I’m going to help you incorporate stairs in your exercise routine for fat-burning and strength-building results. Training ‘up steps’ is a staple part of almost all athlete training plans. We call it ‘up steps’ because we put in the power going up and then take our time coming down. If you have ever visited a U.S. high school or college I’m pretty sure you will have witnessed athletes quick stepping up the bleachers or maybe you’ll have heard the thunderous sound in the distance as they run up followed by a slower thudding sound as they make their way down. How to train on the stairs with the best fat-burning resultsRunning up stairs gives great results and there are so many benefits such as; fat-burning cardio, cardiovascular conditioning, strength, power and co-ordination. If using stairs as an exercise aid is a new idea for you then let me walk you though how to train effectively and safely so you can confidently take on the stairs to help you get strong and shed fat. Before trying any new exercise you must ask yourself “is this right for me?” Be sensible, listen to your body and know your limitations. Exercise safety is always important but especially when climbing stairs as the risk of falling and causing a mechanical injury is heightened. You won’t gain any extra benefits from running down stairs but there is an increased risk of falling and increased pressure is placed on your joints. Up-steps beginner level – moving into your fat-burning zoneThe body burns fat for fuel when you are doing steady prolonged aerobic exercise. Keeping your exercise intensity at a moderate level requires discipline (especially for me, as I always want to sprint up). Using a heart rate monitor is helpful or simply appraise your intensity level on a scale of 1-10 and try to stay in your 6-8 range. A basic walk up/walk down is a perfect introduction to stair training. Stepping for 20-30 minutes is ideal but there is no reason not to squeeze in stair training even if you only have 10 minutes (you know I always say that any exercise is better than no exercise!). Adjust your walking speed to keep your heart rate in the targeted zone and increase/decrease your speed to make sure you continue to push yourself and keep burning fat. Up-steps intermediate level – let’s start building your strengthI have talked before about the benefits of running up hill and running up stairs is very similar in that it uses the posterior chain muscles (butt, hamstrings and calves). The gradient forces your body to work harder compared to exercising on a flat surface. This increased workload burns extra calories and the high-impact nature of running up steps promotes muscle building. Sprint to the top of the stairs and slowly walk back down. Force yourself to take your time going down and concentrate on your movements. Doing timed intervals is a great way to enjoy sprint stair training. Try completing as many flights as you can in three minutes followed by a 90 second rest. Do this for 5-8 rounds for a great strength training session. Up-steps advanced level – push your power and co-ordinationThis style of stair training is considered advanced and is not recommended for beginner or intermediate exercisers. To effectively train to improve power try bounding up the stairs while skipping steps. This advanced approach is an effective power-builder and used a lot in athletic training. You can perform this as single leg hops or double leg jumps; it requires balance, concentration and co-ordination. Try high-performance hops or jumps up 10 steps, then return to your starting point aiming for a maximum of 10 total sets. The high impact nature of this type of exercise means that I recommend working for a maximum of 20 minutes per session. If you want to challenge your upper body for the remaining workout time do push-ups. The bleachers are perfect for doing modified and advanced push-ups. How to speed up your efforts to achieve advanced levelMany people want to push themselves to the next level quickly and there is a way to prepare yourself for the advanced level while you work on the beginner and intermediate exercises. Before attempting the advanced up-steps routine, try using a low box or practice hopping and jumping on the flat. Do 10 jumps, rest then repeat for 5-8 sets. *** Exercise should be fun, so try and set yourself a challenge to keep your motivation high. A time challenge of how many stairs or reps you can complete in a set amount of time is adds an extra element of challenge and you can try to beat your record each week. You could also set a ‘no elevator rule’ at the office to encourage others to take the stairs too. Whatever you need to do in order to stay motivated and have fun is worthwhile it because every stepcounts when it comes to getting fit and shedding fat. Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?
  15. Cellulite: how to get rid of thigh dimples By Samantha Clayton, AFAA, ISSA, May 7, 2013 Do you ever think about cellulite? Do you have cellulite? Cellulite is the dimple effect seen on thighs up and down the land. And if you’re thinking, “what an earth could she possibly know about having cellulite?” Let me fill you in on a little secret: I have never trained with a woman who doesn’t have it and, yes, I too am guilty of owning a little cellulite of my own! With the warmer months fast approaching, the dread of revealing all in a bathing suit or shorts has many men and women frantically dieting and exercising in an attempt to shape up. If you read my summer countdown post, you know that getting active today means you may see some improvement in your external appearance just in time for beach season! What is cellulite?Many people have heard of the ‘cottage cheese effect’ but let me explain what cellulite really is: it’s simply subcutaneous fat. Fat squished under the surface of your skin. It has a dimpled appearance because bands of collagen fibrous connective tissue sometimes push outwards as fat cells expand. Males and females can suffer cellulite on their buttocks, thighs, and tummy – although more women experience the phenomenon. And, no, having cellulite is not a sign that you are necessarily unhealthily fat – most people now recognize that cellulite is caused by genetics (and bad luck) and can appear regardless of weight, age or fitness level. One of the things that I think makes people horrified by the thought of cellulite is the range of unfortunate names that describe the bumpy appearance: cottage cheese thighs, orange peel skin, chicken skin and bubble legs. It’s hard to embrace body confidence when you have these descriptive terms running through your mind so, from now on, let’s just accept cellulite as a reality and choose to find the names amusing rather than hurtful. What’s the best way get rid of cellulite? This is a hot topic question and, sadly, if you ask most doctors or read the medical research, you will see that it is not possible to get rid of cellulite altogether. A healthy, active lifestyle is your best bet to reduce the appearance of cellulite and, if you couple regular exercise with a good dose of confidence, then you can banish cellulite worries! After all, there’s more to life, right? Having cellulite does not mean you are unhealthy or overweight or undesirable – it means you are human and many humans get cellulite! My secret weapon against celluliteSelf-confidence and feeling beautiful regardless of what you can see in the mirror is the perfect fix for cellulite because confidence is beautiful! The way you carry yourself through life; your posture and your attitude is ultimately what others around you can see. To help build your confidence, try improving muscle tone in your legs and glutes by following a resistance-training program combined with quality daily nutrition. Personally, being active and healthy makes me feel more positive, and the internal and external benefits of being fit make me feel more confident. *** While I’m busy baring all of my secrets today here’s one more; after having my triplets I cried when I looked at myself in the mirror. I mourned the loss of my previously un-scarred and powerful athletic physique. I swore I would never wear a swimsuit again! My husband asked me – quietly, over the sound of snuffling babies – “why would you be so upset about something you wear only a few times a year and, anyway, what makes you think you have time for the beach?!” I had to laugh at his question as visions of trying to prevent four kids from eating sand came to mind. I have since proudly built sandcastles and chased my kids around at the beach – while wearing a swimsuit. Cellulite was a reality as an professional sprinter and it’s still a reality as a mom, only now I’ve added the extra beauty of a few scars to the mix. I’m confident that if you see me at the beach, you will only notice my energy, smile and love of life because a healthy, active life combined with self-confidence has gotten rid of my cellulite and scars forever, metaphorically speaking anyway. Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Like our tips? Subscribe at http://eepurl.com/rOCF5 Posted by: Herbalife Independent Distributor Kelly Yew M: +6017-270 6899 E: kellyyew.workfromhome@gmail.com W: Why Herbalife? Why Now?