Fast eater? 5 tips to help you slow down

Eating more slowly and mindfully can help you control how much you eat. Here are my favorite five tips for fast eaters to help you slow down and regain control.

A friend and I were swapping stories about last week’s Thanksgiving feast, and she mentioned to me that her uncle was the fastest eater she’d ever seen. When she was a little girl, she used to think her uncle was a magician – it seemed to her as if one minute he had food on his plate, and the next minute… zap!… his food had simply vanished.  One Thanksgiving, her aunt set a mirror infront of his dinner plate, thinking that he might just slow down if he watched himself shoveling it in.  Instead, he simply sat down – and complimented his wife on the creative table decor.

Eating quickly isn’t just a ‘table manners’ issue.  When you eat too fast, you don’t give your brain a chance to let you know when to stop, so it’s easier to overeat.  Fast eaters may not chew their food thoroughly – and they swallow a lot of air while they’re gulping it down – so it’s no wonder that speed eating can lead to indigestion.

Some recommended techniques to help you slow down seem downright silly – one old diet book I have on my shelf says that you should get really, really up close and personal with your food before you swallow it, suggesting that you “bring the slice of steak up to your nose, but don’t eat it just yet.  Instead, inhale deeply, taking in its aroma.  Now bring it to your lips but don’t nibble it just yet, just take a lick…”  Well, you get the idea.   I can’t imagine anyone taking this technique seriously….not to mention that it’s probably best practiced alone, in the privacy of one’s own home.

I don’t know anyone who benefited from eating in front of a mirror, either, nor do I know anyone who has – in their quest to slow themselves down – managed to sustain the habit of eating with children’s utensils or counting how many times they chew each bite.  But that’s not to say that “once a speed eater, always a speed eater”.  There are some practical things you can do to slow down your eating and rid yourself of that fast eater habit – without embarrassing yourself.

Eat in courses

Instead of serving all your food at one time, try eating in courses. Start your meal with a salad or a light soup first, or you might just try having your vegetables first.  When you start with the lowest calorie food, you’ll start to fill up on  fewer calories.

Set the mood

Soft lighting and slow music can help to slow the pace of your eating. The only downside is that you might linger at the table longer – so keep serving dishes off the table so you’re not tempted to ‘have just another bite’.

Eat foods at the proper temperature

We’ve all had those times when we’re so eager to eat, we zap some leftovers in the microwave until they’re just warm enough to be appealing – but not so hot that they can’t be eaten quickly.  On the other hand, when foods are piping hot (or – when it’s appropriate – nice and cold), you eat them more slowly.  It’ll take you longer to sip on any icy-cold protein shake that’s been made with frozen fruit than one that’s simply mixed together in a glass.  And if you have to blow on each spoonful of hot soup, it’ll slow your pace, too.

Don’t load your fork until you’ve swallowed the previous bite.

Next time you’re at the table with a fast eater, take note – at the same time they’re chewing one bite, their fork is usually locked and loaded for the next one.  If this sounds like you, here’s your mantra:  chew, swallow, load fork, repeat.

Take a half-time break.

About halfway through your meal, take a breather.  Sip some water, keep the conversation flowing, but just stop eating for a few minutes.  Then take a hunger reading.  You might be pleasantly surprised to find that you’re comfortable and satisfied – and that you’ve crossed the finish line.

STEPHEN HARRIS | Herbalife Independent Distributor | Home 

Fitness Tips= Why To Be Active

Regular physical activity has many benefits. It is a potent stress buster, it can help keep weight off and it lowers your risk of developing major chronic diseases. Additional benefits include increased energy, stronger bones and muscles, improved sleep, improved body shape, a boost to mental wellbeing and a change in your outlook on life.

For some quick tips, see below.

1	Renew your commitment to a healthy lifestyle. Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information, such as this article about exercise. Put your fitness plan into action today!
2	Aerobic exercise is important for the cardiovascular system. It’s defined by repetitive motion such as running, swimming or cycling. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine.
3	Set small, specific goals you can stick to (like losing 5 percent of body weight or exercising three times a week, etc.) Drink green tea (which helps promote weight loss). Snack on fresh fruits and vegetables during your day.
4	Resistance exercise is important for healthy muscles and bones. It also builds strength. It’s defined by activities with short bursts of energy, such as weight lifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.
5	Simple ways work for getting fit – you don’t need to join a gym. If you become more active in your everyday life – such as parking your car further and walking more, taking the stairs instead of the elevator, or even walking to a co-worker’s desk instead of emailing them – you’ll get fit faster.
6	Your metabolism doesn’t slow with age. It’s just that as people get older they do less strength-training and can lose lean muscle mass. The more lean muscle tissue you have, the higher your metabolism – and the faster you’ll lose weight. Keep your exercise and activity levels up each year, and you’ll simultaneously maintain your muscle tone, keep your metabolism up and maximize healthy weight loss.
7	At least 30 minutes of moderate-intensity activity, at least five times each week, will keep you physically active. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.
8	Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.
9	Rest between workouts and allow your body time to recover. STEPHEN HARRIS | Herbalife Independent Distributor | Home

Early morning workouts – 5 reasons to set your alarm

Ever wondered why athletes often make sure they get in an early morning workout or training session? Let me assure you – it’s not only to get it out of the way for the day, or because we are all happy morning people! There is always a method behind the madness when it comes to sports training.

As an athlete my reason was simple, I knew that an early morning workout would positively affect my performance and attitude. Getting up early requires discipline and athletes with discipline are successful. After adjusting to the initial shock of opening my eyes before the sun was up and getting used to the routine, I realized that I performed better early in the morning.   My training stats confirmed my hunch – when I was a professional sprinter I achieved more during my early morning training sessions.

Scientifically it makes sense that our body is more efficient after a good rest and, as most people get their largest dose of rest and recovery at night, the morning is a time when your body is firing on all cylinders.  You may also find you are more focused early in the morning before you face the challenges of your day-to-day task list.  As a competitor, I also wanted to train my body to be ready if I ever had an early race. We talked about why competitions can help with personal fitness a few weeks ago and it’s important to prepare your body if you want to win a race that starts at the crack of dawn.

While you may not be preparing for your next race, there are good reasons for setting your alarm early and jump-starting your day with a positive jolt.  I love to take athletic principles and use them in the fitness world and this idea can make a huge difference as you work towards your fat loss and fitness goals.

Five early morning workout tips to help you get up & get going

Focus

An early morning workout will free up the rest of your day and allow you to focus on the things you need to achieve.  I find that the clear mind I get from jogging gives me the peace and quiet I need to plan my day and to make sure nothing is forgotten.  Try using part of your exercise time to decide how you will spend your day so that you can make the most of your time.

Prioritize

We all have good intentions and I hear from so many people who say they always PLAN to workout but, over the course of each day, their time just fills up and they don’t prioritize exercise over the hundreds of other things they need to do.

How many times have your good fitness intentions gone to waste because your day became hectic, leaving you  with no time or energy to take care of your body? By getting up early and starting your day with a workout, your plans can’t be derailed.

Be Positive

Improve your mood with a natural rush of healthy hormones. Exercise promotes the release of happy endorphins in your body. Starting your day with an early morning workout will generate a happy, positive feeling that will impact your own life and the lives of people you come into contact with all day long.

Achieve

Success and the feeling of achievement will help you to build confidence. There are few better feelings than accomplishing a goal, both in sports and in life.  By setting good habits and working out early, you are achieving a goal of being active. Confidence is a terrific byproduct that comes from determination and success.

Metabolize

Morning workouts can help you to burn extra fat throughout the day. By kick-starting your day with exercise, you are also boosting your metabolism and forcing your body to use energy to re-generate during the day. Exercise can improve your resting metabolic rate, which can make your body more efficient at burning calories.

***

Not swayed by my five reasons to exercise early?  Well, as I always say: some exercise is better than no exercise and, really, whatever time of day you can squeeze in a workout is fine.  Just so long as you do squeeze in the time to be active in some way every day!

I know there are a multitude of reasons why an early morning workout may not be for you.   My hope is that this list will help you avoid the common mistake of deprioritizing exercise as I believe feeling fit will bring a heap of benefits into your life.  Many people tell me that they feel a sense of guilt if they don’t start their day with activity or if they, once again, fail to fit in an after-work workout.   I also find that starting your day positively by taking care of your body can boost your performance in other areas of life.  By making your workout one of the first things you do each day, you side step the risk of exercise becoming a chore that you can keep delaying as other activities take precedence.

Exercise at any time of day can provide your mind and body with a life-changing boost. Just make an effort to be consistent and don’t let excuses stop you from being the best you can be.

https://www.goherbalife.com/stephenharris/

4 barriers to good diet behavior

Want to change your diet behavior? Break through these diet barriers first! Getting out of your usual comfortable routine is hard and the first step is figuring out why you’re resisting change in the first place.

When my son turned 5 years old, we had an “inside-out, upside down, backwards” birthday party for him.  We handed his friends their goodie bags and waved goodbye as soon as they arrived at the house, and we ate cake and ice cream before the pizza.  The parents had a lot of laughs, but the kids were totally bewildered – in no small part, I’m sure, because we were also wearing our underwear over our clothes.  So why am I telling you this?  Because sometimes when I’m talking to clients about the lifestyle changes they need to work on, I see that same bewilderment – as if I’m suddenly turning their world inside-out, upside down and backwards.  Why is change so hard for some people?

Think about your daily routine – how many things do you do without even thinking about them?  When you’re getting dressed in the morning, which shoe do you put on first?  You’ve probably never thought about it.  But if you always start with the right, try putting on the left shoe first – it might feel a little strange and unfamiliar.  Now imagine that you’re faced with a multitude of things you need to change. Everything you do throughout the day is affected, and you’re constantly reminded that you’re doing things differently. It takes some getting used to.

Change is hard, and it takes time to develop new, healthy habits to replace the old ones.  But in order to get there, you first have to identify the barriers that are getting in your way.  People resist change for many reasons, but here are some of the most common ones.

Good diet barrier #1:

You feel fine, so what’s the problem?

I can’t tell you how many times patients have said to me, “there’s nothing wrong with me, I’m just fat.”  Maybe it’s because being overweight doesn’t exactly hurt the way a headache does – it could be that since the weight comes on little by little, you sort of slowly adapt and don’t notice how it’s affecting you.  But those who tell me that they feel “fine, just fat” before they start on a diet and exercise program are the same ones who come back months later – trimmer and fitter – admitting that they had no idea how badthey really felt when they were heavier.  With a loss of weight and a gain in stamina from regular exercise, they’ve got more energy, they sleep better and they feel ‘like a new person’.   There’s nothing more motivating than really feeling the results of getting healthier.

Good diet barrier #2:

There’s so much you’ll have to give up, it’s just not worth it

You’re envisioning that you’ll have to give up your favorite foods, that you won’t be able to go out and enjoy meals with friends, family or coworkers, and that you’ll have to set aside way too much time for exercise and meal preparation.  Sounds like a lot to give up, and you’re not sure you want to.  But you can learn ways to lighten up your favorite recipes at home and make better choices in restaurants, and you can be just as sociable with your friends over a healthy meal as you can over a cheeseburger and fries.  Focus not on what you’re giving up, but what you stand to gain.  Yes, some things will have to change – but if you keep your “eye on the prize” of better health, you’re more likely to make adjustments.

Good diet barrier #3:

You don’t have the self-confidence to think you can succeed

Maybe you’ve tried a variety of things in the past, but you haven’t ever been able to make much headway.  If you’ve tried everything under the sun but nothing’s worked for you, it’s going to be hard for me to convince you that this time will be any different.  So it helps to look at why you might have failed.  Was the diet too strict and hard to follow?  Did you get too aggressive too soon with your exercise and hurt yourself – rather than easing into it slowly?  Do you eat when you’re not hungry and use food as a reward or a comfort?  Gaining confidence takes time, and you might need to take baby steps to get to where you need to go.  But when you take those same steps over and over again, you’re on your way to establishing new, healthier habits – and to building your confidence.

Good diet barrier #4:

You don’t think anything you do will make a difference

Some people just aren’t convinced that there’s anything they can do to impact their health in a significant way.  They’ll say they inherited their hefty build from their parents, or chalk up a high cholesterol level to ‘bad genes’.  When you believe that there’s nothing you can do that will make a difference, that’s exactly what you’re likely to do – nothing. But you’re just providing yourself with an easy way out.  As it’s been said, “genetics loads the gun, but environment pulls the trigger”.  Genetics alone doesn’t determine how healthy you’ll be – your health is greatly influenced by how well you take care of yourself, too.  And small changes, taken together, can definitely add up.

STEPHEN HARRIS | Herbalife Independent Distributor | Home

JIM ROHN TRIBUTE

Jim Rohn 1930 - 2009 Jim Rohn believed more in what each member of his audience could accomplish than they believed of themselves. He has been described as a philosopher, motivator and entrepreneur. His ability to help people dig deep within themselves, discover their own potential through personal development, and unleash their success has helped millions around the globe step closer to their dreams. Jim was able to show people how to tap into their personal potential and overcome the negative thoughts and actions that hold most of us back. His life was devoted to studying the fundamentals of human behavior and personal motivation that affect professional performance. Jim had a way of breaking down everyday life to simple thoughts and phrases that have stood the test of time. Jim is most well known for his lectures to the direct selling industry. One of his most popular audiences was that of Herbalife independent distributors. After meeting Herbalife founder Mark Hughes in the early 1980s, Jim began to teach, motivate and further the lives of thousands of distributors around the world each year. With his soft but direct voice and simple examples, such as the four seasons, Jim showed distributors around the globe how they too could find success and move beyond their self-imposed limits. He was one of those rare humans who knew how to touch people and more importantly, make them look inside to find life-changing answers. Jim has helped to motivate and train an entire generation of personal development trainers as well as hundreds of executives. Over a career spanning four decades, he addressed more than 6,000 audiences and authored more than 25 books, audio and video programs.

Jim Rohn Memorial Tribute Fund: Jim’s family has requested donations to the Herbalife Family Foundation in his name in lieu of flowers. Share your inspirational stories and memories about Jim with others on Facebook. https://www.goherbalife.com/stephenharris/

10-minute-workout-cardio-body-fix/

I am always talking about squeezing in a quick workout because it’s amazing how effective a short bout of strength or cardiovascular exercise can be.

My top three reasons for making time for a 10 minute workout:

1.  When I feel stressed, a 10 minute workout gives me an instant boost of energy and helps me refocus.

2.  Like everyone, I’m often rushing and I find a 10 minute workout is enough exercise to help me not feel guilty about missing my regular routine.

3.  10 minute workouts can deliver surprisingly effective results, quickly.

It’s always better to do some exercise instead of no exercise.   When you’re feeling busy and stressed, promise yourself that you’ll manage at least 10 minutes even if you can’t find time for a longer workout session.

A great way to truly benefit from a short session is to focus on one specific area of the body or one element of fitness such as strength, cardio or flexibility.  Today, I’m going to share my favorite 10 minute cardiovascular routine with you. 

My pre-cardio 2 minute warm up

Your warm up should always be dynamic: gently loosening off your body and slowly increasing your heart rate.

A 120 second warm up to ease into the core of your workout should be good enough but spend a little extra time on days that you feel especially tight. 

• Circle your arms while marching on the spot for 30 seconds.
• March with high knees while swinging your arms for 30 seconds.
• Do 10 calf raises by standing with your feet shoulder width apart and rising up onto your toes, holding for a second, then lowering back down.
• Do 10 squats by standing with your feet shoulder width apart and toes pointed forward.  Sit back as if you are going to sit in a chair, hold for a second, then – leading with your hips – come back to standing.
• Do 10 shallow lunges. A lunge is simply a step forward and then a step back with one leg. Put your hands on your hips, keep a nice straight back and take an exaggerated step forward, lowering your back knee toward the ground. Hold the lunge for 2 seconds and repeat on the other leg.
• Jog in place for 30 seconds.

My 8 minute fat-blasting moves 

One of the great things about cardio exercise is that there are so many effective, fun and simple exercises to choose from to give you a good full-body workout.  You can also work to make sure your heart rate is within its optimal fat burning zone during the cardio portion of this 10 minute workout.

Below is a list of eight simple exercises that require no equipment.  Try to repeat each exercise for 30 seconds and then circle through all the exercises again.  I’ve alternated higher and lower impact exercises and you should aim for a work out intensity of around seven or eight out of ten to reap maximum benefits.

Alternatively, if you are new to exercise, try only doing the odd numbered exercises and going at a slightly slower pace.  Don’t ever push yourself so hard that you feel uncomfortable.

1. Modified jumping jacks

Stand with both feet together and let your arms hang at your sides. Step one leg to the side, then return to the starting position. Repeat this movement on the other side. Continue alternating back and forth until you’re comfortable doing the leg movements at a steady, challenging pace. Then add the arm movements: swing your arms overhead when you step to the side, then swing your arms back to your sides when you bring your feet together.

2. Power jumping jacks

Stand with both feet together with your arms at your sides, then jump both feet out to the sides as you bring both arms up overhead to make a star shape.  Land with bent knees in a squat position, hold this position for two seconds, and then jump back to the starting position.

3. Running in place

Run on the spot, bringing your knees up in front of you and pumping your arms back and forth in rhythm with your legs.

4. All out sprint in place

Sprint in place as fast as you can. Keep your leg and arm movements fast and powerful.

5. Squats   

Stand with your feet shoulder width apart and toes pointed forward, then make a sitting back motion – as if you are going to sit in an imaginary chair.  Hold for a second, then leading with your hips, come back to standing. Be sure to keep a flat back, keep your chest high and really focus on sitting back to keep the pressure off your knees.

6. Burpees

A burpee is a powerful combination of a squat, push up and vertical jump.

Squat down on your haunches and place your hands on the floor in front of you. Kick your feet out behind you to put yourself into a push-up position. In a controlled manner, lower your chest to the ground using your arms. Press back up to complete the push up and then pull your feet back in to return to the squat position. Finish the move by jumping up in the air while clapping overhead.

7. Side step  

This is like a dance step: start with both feet together and your arms loosely by your sides.  Step sideways to the left while leaning forward slightly, reaching your right hand across your body on a diagonal towards your left knee. Then tap your right foot behind your left.  Step back to the central starting position and repeat on the other side.

8. Speed skaters

Use the same movement you perfected during your side step repetitions but, instead of stepping, jump to each side and jump back. You should look like a speed skater alternating your arms and tying to get further sideways with each jump.

***

Don’t forget to repeat all the exercises twice.  Have fun and be creative – once you’ve got the hang of this routine you can swap in extra exercises you love and keep your 10 minute cardio workout fresh.

If you can do three 10 minute blasts throughout your day, you will have achieved the recommended amount of activity each day. The ACSM, American College of Sports Medicine recommends that people try to engage in physical activity for at least 30 minutes a day, five days a week. The great news is that studies have shown that accumulating that time throughout the day is as good as doing 30 minutes at a time 

www.goherbalife.com/stephenharris

Do you need to eat fat?

You only need small amounts of fat to be healthy.

Years ago, I had a client who was truly ‘fat phobic’.  If she could detect any trace of fat in her food, she’d reject it.  She’d dissect a piece of roast chicken into tiny pieces, teasing out any specks of fat she could find between the muscle fibers, and she dressed her salads with straight lemon juice – never a drop of oil.  She did this primarily as a weight control strategy – she was a tiny woman and intended to stay that way – but she’d also heard that people need to eat fat.  So she was worried.  Was being this finicky about fat bad for her health? And – more importantly – did she really need fat in her diet at all?

The simple answer to the question, “do I need to consume fat?” is yes, you do.  And here’s one of the main reasons why.  The fats you eat are made up of a variety of components called fatty acids.  Some of these fatty acids are considered essential – which means that they have to be provided from food, because your body can’t make them.  If your body doesn’t get the essential fatty acids it needs, it could negatively affect your health.

But here’s the catch.  The amount of fat you need to eat in order to provide your body with the essential fatty acids it needs is tiny.  How tiny, you ask?  It’s estimated that if just 5% of the calories you eat come from fat that’s found naturally in a healthy, well balanced diet, that will do it.  That’s about 75 calories’ worth on a 1500 calorie a day diet – or less than 9 grams of fat.  So yes, you do need to consume fat, but the amount you need is so small, that it could be provided from a diet of whole, natural foods, even if you added no fat to your diet at all.

That said, I’m not suggesting that you should do all you can to eliminate every trace of fat from your diet.  One reason (and this is a topic for another day) is that the types of fats you eat and the balance of your fatty acids matter too.  Just eating 9 grams of fat a day won’t ensure that you get the right balance of fatty acids if you don’t choose your foods carefully.  Suffice it to say that most of us don’t eat nearly enough of the healthy – and essential – omega-3 fatty acids that are supplied by fish, nuts and flaxseed.

But the point here is that there are traces of fat that exist naturally in all kinds of foods – even vegetables.  People are really surprised when they hear this.  And, to be honest, I was reluctant to tell my patient this, because I was concerned that her fear of fat would lead her to avoid eating healthy plant foods because of the specks of fat that might be lurking within… Thankfully, it didn’t.

But think about it.  Our ancient hunter-gatherer ancestors didn’t have butter dishes and bottles of salad dressing.  They had to get their essential fats from somewhere, so they consumed foods that naturally contained fats – like fish, nuts, seeds and, yes, even vegetables.

It is recommended that you eat fats sparingly – particularly the fats that you add to your food – because their calories can add up fast.  But foods that naturally contain small amounts of fat can provide your essential fatty acids and, at the same time, give a huge flavor boost to food.  A few slices of avocado on a piece of grilled fish, a sprinkle of sesame seeds in a stir fry, some toasted almonds in a salad – all add flavor and texture, and essential fatty acids to boot.

Here’s a list of some plant foods that naturally contain fat.  The numbers just might surprise you!

Food	Serving Size	Fat
Artichoke	1 medium	0.5 grams of fat
Asparagus	8 spears	0.5 grams of fat
Cauliflower	1 cup, cooked	0.5 grams of fat
Cracked wheat	1 cup, cooked	0.5 grams of fat
Cucumber	1 medium	0.5 grams of fat
Kale, cooked	1 cup	0.5 grams of fat
Nectarine	1 medium	0.5 grams of fat
Orange juice	1 cup	0.5 grams of fat
Pear	1 large	0.5 grams of fat
Peas	1 cup cooked	0.5 grams of fat
Strawberries	1 cup	0.5 grams of fat
Wild rice	1 cup, cooked	0.5 grams of fat
Zucchini	1 cup, cooked	0.5 grams of fat
Banana	1 large	1.0 gram of fat
Barley	1 cup, cooked	1.0 gram of fat
Blackberries	1 cup	1.0 gram of fat
Lentils	1 cup	1.0 gram of fat
Mango	1 medium	1.0 gram of fat
Mushrooms	1 cup, cooked	1.0 gram of fat
Raspberries	1 cup	1.0 gram of fat
Bread, whole grain	1 slice	1.5 grams of fat
Corn on the cob	1 ear	1.5 grams of fat
Pasta, plain	1 cup cooked	1.5 grams of fat
Spinach	1 cup chopped, cooked	1.5 grams of fat
Brown Rice	1 cup	2.0 grams of fat
Olives	5 large	2.5 grams of fat
Oatmeal	1 cup	3.5 grams of fat
Quinoa	1 cup, cooked	3.5 grams of fat
Garbanzo Beans	1 cup	4.0 grams of fat
Sesame seeds	1 Tablespoon	5.0 grams of fat
Edamame soybeans	1 cup	11.5 grams of fat
Almonds	1 ounce (24 nuts)	14 grams of fat
Peanuts	1 ounce (28 peanuts)	14 grams of fat
Avocado	½ average	15 grams of fat
Coconut	½ cup	16 grams of fat
Walnuts	1 ounce (14 halves)	18 grams of fat

Embrace competition & be a winner every time

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as an ex-Olympic sprinter, my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.

I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course, or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.

My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I meed my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.

My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.

My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short.Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality  carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.

My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

The Facts on Fat

Though you may have been taught the opposite, fat can actually be good for you. In fact, there are healthy fats and unhealthy fats-and knowing the difference is essential to your health. Below is an easy-to-use guide that will help you understand the differences between fats.

UNSATURATED FATS (Monounsaturated and Polyunsaturated)

Monounsaturated Fats

Monounsaturated fats are liquid at room temperature but firm up when cooled in the refrigerator. They are generally considered healthier fats and are found mainly in plant sources such as nuts and avocados, as well as olive, peanut and canola oils. Like all fats, monosaturated fats are high in calories. If you increase the amount of monosaturated fats in your diet, be mindful of your overall intake in order to manage your weight.

Polyunsaturated Fats 

Polyunsaturated fats can be either liquid or soft at room temperature, and are found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in seafood. Polyunsaturated fats include the Essential Fatty Acids (EFAs) Omega-3, Omega-6 and Omega-9. In addition to providing energy, EFAs are part of the structure of every cell in our bodies. We need EFAs to achieve & maintain a healthy heart; they are also essential for the healthy function of the brain, eyes, skin, joints, hair and the immune system. To supplement your intake of health-promoting Omega-3, try Herbalife's Herbalifeline® and Tri-Shield®. Keep in mind that polyunsaturated fats are also high in calories. If you increase the amount of polyunsaturated fats in your diet, be mindful of your overall intake in order to manage your weight.

SATURATED FATS 

Saturated fat is solid at room temperature and is most often found in animal food products including milk, eggs, meat and butter. Some plant products like palm, coconut and palm kernel oil are also saturated. Saturated fats are not inherently unhealthy, but an excess of these fats in the diet raises cholesterol levels in the bloodstream.

TRANS FATS 

Trans fats are chemically engineered, with a metal catalyst like nickel, at very high temperatures. Although some may look liquid, they maintain their structure for long periods of time (which is why fast food chains can fry food in the same oil all day long). The FDA suggests regulating your trans fat intake and to replace them with monounsaturated and polyunsaturated fats whenever possible. New label laws require companies to list amounts of trans fats on their product labels.

Quick tips from the doctor: 

• Increase the amount of Omega-3 fatty acids in your diet.
• Limit your intake of saturated fats.
• Regulate your intake of Trans Fats and make sure to read labels.

†The Nobel Prize is a registered trademark of The Nobel Foundation.

STEPHEN HARRIS | Herbalife Independent Distributor | Home

Couples ­- one wants to diet and one doesn’t. What next?

What happens if one person needs to diet and the other one doesn’t? This week, I’ll look at how couples can support each other throughout a lifestyle change.

Do you remember the old nursery rhyme about Jack Sprat who ate no fat, while his wife “could eat no lean”?  As the tale goes, things with Jack and his wife worked out pretty nicely – he ate his foods, she ate hers – and between them, they “licked the platter clean”.  But what happens in real life?  How do couples work it out when one person needs to lose weight and the other one doesn’t?

Let’s say you’re the one who’s got to watch your calories.  You’re determined, you’ve got a plan – and you really need your partner to support you in your efforts.  In order to do that, it helps to have a good understanding of how your partner might be affected, and also how to reasonably ask for support.

What you do affects the other person, too

When one half of a couple decides to diet, it impacts both parties.  When you announce that you’re going on a diet, your partner might be thinking, “I didn’t sign up for this!”  There are probably a lot of things you do together that revolve around food – so your partner is certainly going to wonder what’s going to give.  What will they have to give up? Meals out? Socializing with friends? After all, it’s not just your life that’s changing – theirs is too.

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Seven tips for getting the support you want:

Couple support tip 1 – Don’t think of what you’re doing as ‘a diet’

When you say you’re ‘going on a diet’ it suggests that it’s something you’re ‘on’ for the moment – and will probably be ‘off’ later on.  Instead, focus on simply making better food choices and getting healthier.  Adopting a too-drastic meal plan isn’t something you’ll be able to sustain, anyway, and you shouldn’t expect your partner to go along for the ride.  On the other hand, adopting a healthier diet overall is good for everyone.

Couple support tip 2 - Learn how to ask for support

Asking for your partner’s support isn’t the same thing as asking them to ‘go on a diet’ with you. You want your partner to respect your efforts, and to be willing to do what they can to help.  Often times, your partner wants to be helpful, but just doesn’t know what to do…so be specific.  Planning to go to the gym a few nights a week?  Then ask for help with meal preparation or child care.  If your partner is going to still keep goodies in the house, ask if they can stash them away – and not offer you ‘just a bite’.

Couple support tip 3 - Talk it over ahead of time

You don’t want to suddenly announce that “things are gonna change around here.”  If you negotiate ahead of time, it will be easier for you to figure out how to meet in the middle.  Maybe eating out is problematic for you – but the solution isn’t to tell your partner restaurants are off limits.  You might determine which restaurants offer the best choices for you, or ask if your partner would be willing to share an entrée with you.

Couple support tip 4 - Don’t ask your partner to police you or to berate you if you cheat

For one thing, what you eat is your responsibility, and it’s unfair to place the burden on the other person. And if you do cheat, you’re likely to shift the blame to your partner.  It’s a bad dynamic, so do your best to avoid it.

Couple support tip 5 - Be reasonable in your requests

Be respectful of your partner’s lifestyle, and think about how they might be affected when you make a request.  You might envision your partner going to the gym with you in the evenings, but it’s probably not going to happen if she likes to run outdoors in the mornings.

Couple support tip 6 - Don’t get angry and frustrated with the other person…

…just because they might be lucky enough to be able to eat what they want without gaining.  And feeling sorry for yourself isn’t productive, either.

Couple support tip 7 - Take the focus off the food

You don’t need a heavy, calorie-laden meal to enjoy a night out. Focus instead on how much you enjoy and appreciate the time you’re spending with your partner.  The person you’re with is more than just an eating buddy – and you have plenty of other things you can share besides a large pepperoni pizza.

STEPHEN HARRIS | Herbalife Independent Distributor | Home