Best 10 Minute Workout: Fast Cardio Routine for Busy People
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- Best 10 Minute Workout: Fast Cardio Routine for Busy People
- What Does Body Confidence Mean to You?
- Get Motivated to Eat Better – Think Positive!
Posted: 05 Sep 2014 02:03 PM PDT  So many people struggle in balancing a busy schedule with staying fit. If you can spare 10 minutes out of your busy day, that's all the time you'll need to boost your energy levels with a quick cardio workout. Some exercise is always better than no exercise. Today, I'll share how you can get the most out of a 10 minute workout.Is a 10 minute workout worth doing? You bet it is! Adding exercise to your day gets your blood flowing, makes you feel good and raises your energy level to new heights—even if it's only for a short amount of time. If you can't find the time for a full 30-60 minute workout, a 10 minute cardio blast makes the most of the minutes you do have. I have a great cardio workout routine that anyone can do, any time of the day. Get ready to feel energized! Related Article: 20 Minute ultimate boxing workout The ultimate 10 minute workoutStart by warming up with a dynamic stretch routine, loosening up from your head down to your toes. Your movements should be slow and flowing.Here we go:
Exercise 1. March in place (as you did in your warm up) Exercise 2. Shallow squats with front arm raise. As you lower your body, lift both arms in front of you, parallel to the floor and hold. Lead with the hips. Come up and lower your arms down to the side. Exercise 3. Jog in place (I'm pretty sure you know how to do this one!) Exercise 4. Slightly deeper squats with shoulder press. Lower your body with your arms folded in toward your chest. As you come up, do a traditional shoulder press and reach up your hands as high as you can above your head. Exercise 5. Jumping jacks. Arms can come out to shoulder height or overhead. Exercise 6. Split squat right side with lateral arm raise. Place one foot in front of the other, in lunge position, arms by your side. Come down, keeping both feet in position, lift your arms and come back up. Keep repeating for 30 seconds. Exercise 7. Jumping or stepping from side to side. Exercise 8. Split squat left side with shoulder shrug. Putting the opposite foot in front from exercise 6, come down with arms hanging straight down. As you come up, keeping both feet in position, shrug both your shoulders. Keep repeating for 30 seconds. Repeat this sequence if you can or pair this 10 minute workout with my hamstring workout, followed by a few minutes of cool down stretching. *** You don't have to follow my cardio routine exactly; just have fun and be creative for 10 minutes. If you insist you can't find even 10 minutes during the day, then I challenge you to jump out of bed and do this in your PJs! Share with me in the comments how much 10 minutes of activity in the morning improves your day.Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife. Find out more at: http://www.DiscoverHerbalife.com  |
Posted: 11 Jun 2014 05:00 AM PDT  Body confidence is a term we all use here at Herbalife. Together with Susan Bowerman and Samantha Clayton, I want to help you embrace your body, feel confident and face the world with positivity.People come in all shapes, sizes, and ages. Plenty of us also come with a hefty amount of history: past decisions or situations that impact how we look and feel today. That's why I want to drill down into body confidence and think about why making people feel happier about all areas of themselves is so important. Related Article: Body Weight Circuit Training Routine To better understand how I can help you (and how you can help me!) I put the question out on our Herbalife Facebook page. Hundreds of you answered so thank you to everyone who joined in! Many of your comments were so personal but also universal. A lot of you had similar responses that really capture how you and many of us feel about body confidence. What does body confidence mean to you?– Being able to take your shirt off without being embarrassed. – Kevin– Being able to tell yourself “you got this” and feeling great of your accomplishments even if it's small. – Veronica – Being comfortable in your own skin. Being able to look in the mirror and be Happy with what you see. – Wheels – Being happy in your own body – Charlie – Body confidence to me is loving yourself completely regardless of the size or shape. But knowing that you alone have the power to change it. – Cherie – Feeling confident about everything and spreading confidence. Mantra of 'feel good factor'. – Gudia – Feeling confident! Not having to worry if your tummy is bulging out when you are sitting down. – Ivy – Feeling happy, being healthy, and most of all Loving the skin I’m in. – Tear – For me it means you can carry yourself in any dress. Feel good and energetic. – Rohit – Higher self esteem. Confidence. Health happiness – Toni – I strive to be healthy but love myself regardless! – Briana – It means being confident in my skin, feeling confidence in my presence, feeling strong and healthy. – Rosa – It's how you feel about how your body looks. Being able to wear sleeveless tops without thinking everyone is looking at you or thinking why is she out in that, her arms are too fat. Not caring what people are saying about you … There is your body confidence – Nicola – Like what you see in the mirror and smile with joy inside out at the reflection of your being. – Patricia – Loving and accepting myself but taking care of my health. – Maria – Loving your body how it is today while making changes toward a better body for tomorrow. – Danielle – To be the best I possibly can be. – Anton What makes you feel body confident?– Having a flat tummy. – L Chaka– Its simple, I got fascinated by the great feeling of differences, slimmer waistline, my biceps, triceps are growing bigger when I combined exercise, my ab is having the 4 pax shape… I don't feel tired that I used to be even I played 2 sessions of badminton (2hrs x 2 sessions) in a same day. I sleep great and, next morning, I am fully FRESH! AWESOME! – Shawni – Knowing everyday I get healthier n stronger…. – Darren – Knowing that this is the healthiest I’ve been, inside and out and that I’ll continue to do so to get in the best shape of my life x – Vicki – Looking good in something that you worked to look good in. – Tayla – My healthy habits in food choices and working out !!! – Damaris – That I can breathe easier. – Paul – Tight jeans [kiss] – Sophie – When I feel awake, strong and alert. – Shawn It's interesting to me how many of you have equated body confidence to size. As Channelle puts so clearly, body confidence means to her 'nothing jiggling or wiggling when I move.' Gee, I bet we can all relate to that! But is that it? I love that so many of you also talk about energy, health and happiness. Michelle made a great point too: 'Loving your body no matter where you are in your health journey' is critical.’ A few of you wrote that building your body confidence frees you from negative self-perception. Holly passionately said body confidence means; 'not being ashamed!' and Cassandra added: 'not thinking negatively about myself no matter where I am or who I'm with.' These comments really resonate with me because I believe we all waste so much energy and time wishing we looked better and it's painful to realize how many of us are self-critical. It strikes me that driving out this negativity is one of the hardest tasks all of us have. My hope is that together we can try to help each of us overcome negative thoughts and cherish our own quirks. Although it's easier said than done – our differences are important and we need to embrace the things that make us unique. I know I wouldn't want to live in a world where we are all size zero and 5'8'' – or whatever your personal dream of perfection might be – but I do understand that it feels nice to wish we could be the one's with the perfect body. That's what makes Clarissa's statement so true: body confidence means 'feeling happy, healthy and comfortable in my own skin.' And Jo-Anne's thought demonstrates the power we give others over our happiness: 'Being proud that I’m losing weight and getting fit & healthy & starting not to be embarrassed about what I look like xx.' Many of you said it and I've felt the same way – we feel happier when people notice we look good. Bethan said she gets a body confidence boost 'when people notice and tell me how much better I look!' Ashleigh agreed: 'when someone compliments her progress it makes her feel body confident. Having others recognize your efforts can be rewarding, but let's also remember that any body shape, healthy eating and fitness goals we set should primarily be for us as individuals… but yes, I agree that encouragement certainly can help build our body confidence! Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the HerbalifeSKIN line here. Find out more at: http://www.DiscoverHerbalife.com  |
Posted: 02 Nov 2015 05:30 AM PST  Focusing on making better food choices is more motivating than worrying about what will happen if you continue to eat badly.What motivates you to take better care of yourself? When you decide that it's time to eat better and get more exercise, what is it that prompts you to take action? If you're like most people, what drives you to make changes is the promise of a better you. You want to get in shape to look better, or to feel better, to have more energy or to be more productive – all benefits that you can focus on (and experience) as you work on making positive changes in your diet and lifestyle. Related Article: Want to Eat Better? 6 Quick Fixes to Improve Your Diet Most people are, in fact, motivated by focusing on the positive things they can do to take better care of themselves and the benefits they'll reap as a result. But much of what you read in the media about diet and nutrition tends to focus more on the negative (what not to do) rather than to inspire readers with more positive messages. Health professionals often put the emphasis on the negative, too, in an effort to get their patients to act. A client once told me that his cardiologist called him "a heart attack waiting to happen" – another was told by her internist, "if you keep this up, you're going to weigh 500 pounds". But neither found the use of scare tactics (or, worse – shocking rudeness) motivating in any way. So it was interesting to read an article that was published last year1 which discussed this disconnect. The authors reviewed over 40 studies that examined how the public responds to different types of health and nutrition messages, and found that response by the average person was best when messages were presented in a positive light (i.e., "eat more fruits and vegetables for better health"), rather than a negative one (i.e., "a lack of fruits and vegetables in the diet increases your risk for heart disease"). But it turns out that health care professionals – who, by the way, are often the ones who script these nutrition messages – tend to focus on (and respond to) more negative messages. The authors concluded that those who are generating health and nutrition messages need to be more mindful of their audience. Negative messages, they said, are "ineffective at decreasing the behavior they are seeking to curb," while positive messages create a "motivated attitude toward the behavior." This isn't all that surprising – people generally are inspired to make positive changes in their eating and exercise behavior when they focus on the benefits they'll reap, rather than on the risks of not doing anything. But given that much of the media is focused on the negative, you may have to practice turning those negative health messages into positive ones, and practice being your own personal cheerleader. Reminding yourself that you're "going to be in big trouble" if you don't start eating better may not be enough to push you into action… at least not until "big trouble" comes. Instead, you want to keep your eye on the prize. Focus on all of the benefits you'll experience when you let go of the unhealthy behaviors and replace them with better food choices and more activity. It doesn't take long before you start to feel the results – you might feel more physical or mental energy, or notice that you're sleeping better, or that your digestive system is running smoothly. Make note, and hang on to those feelings – they can really help to keep you going. Believe that what you are trying to achieve is something you can realistically do. Be optimistic about what is possible, but also accept (and expect) that there may be setbacks – that's part of the process. What motivates you to tackle difficult things in life is not only the belief in yourself that you can achieve your goals, but also that the rewards will make your efforts worthwhile. 1Wansink and Pope Nutr Rev. 73:4, 2014. Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics. Find out more at: http://www.DiscoverHerbalife.com  |
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