So you want to know more about protein? Welcome! In this article we will focus on everything you need to know about protein for bulking, muscle gains and strength gains. (Looking for Everything You Need to Know About Protein for Weight Loss? Check it out HERE. (optional link to article 4)
What is Protein?
Protein is one of the three macronutrients (often simply referred to as macros), that is needed by the body because it plays a role in all sorts of important tasks and bodily functions. Proteins are necessary to create and repair tissues, they are part of the makeup of your bones, muscles, hair and nails, and protein literally gives shape to your tissues and organs. When it comes down to it protein is one of the “building blocks” of your entire body.
Why is Protein Important for Lean Bulking?
But you're here because you want to know why you need protein- specifically when you're lean bulking, AKA trying to build muscle without also putting on excess fat. You know that protein is a major player in the process of building muscle, but how?
Strength training causes tiny, microscopic tears to occur in the fibers of your muscles. The body uses protein to synthesize new cells which are then used to repair the damaged muscle fibers. As a result, the muscle grows stronger and larger than it was before, as it increases in size and mass. Without sufficient protein in the body through dietary sources, there isn't enough fuel to properly complete this process and you won't get the gains you're after.
How Much Protein Should I Have if I Want to Build Muscle Without Gaining Fat?
Since protein is essential for such a wide variety of bodily processes, it is important to get enough in your diet everyday, regardless of whether you're lean bulking or not. You can start by including it from a variety of sources each time you sit down to eat during the day, including all meals and snacks. But if you are looking for an exact amount, 2.2g per kilo of lean body mass is more than enough to support the repair and rebuilding process.
Keep in mind that even while lean bulking, you still want to focus a good amount of attention on carbohydrates and healthy fats. Carbs will help fuel your workouts, giving you energy and flushing your muscles with glycogen to power your tough training sessions.
There are plenty of sources of lean protein, and you don't have to be a voracious meat eater in order to get enough. While lean meats like chicken, turkey and fish are great sources of protein, you don’t need to load down every plate with them. You can also include plant-based sources of protein like beans, hemp seeds and quinoa, as well as non-meat animal sources like eggs and dairy. The idea is to get a good balance of different kinds of proteins, both complete and incomplete sources, to get the best nutritional makeup.
Is Having Too Much Protein Bad?
And alas, could there be too much of a good thing? Research is emerging that people who eat diets very high in protein have a higher risk of developing kidney stones, not to mention that diets high in red meat shows a correlation to higher risks of colon cancer and heart disease.
However, diets with reasonably high amounts of protein does not seem to link to any higher risks, and the benefits most likely outweigh any small increase in risk. If you have kidney disease, you might want to reduce your protein intake, but you should always seek advice from a medical professional. Try your best to include protein from a variety of sources, both meat and non-meat along with a balanced diet.
So, you are ready to put on some serious muscle? You know that you will need to pay serious attention to the way you train, eat and recover- but if you're a little nervous about gaining body fat in the process, you are not alone! A very common concern when it comes to building mass is the increase in body fat that generally tags along with it. While it is near impossible not to gain any body fat at all while bulking up, that doesn’t mean you can’t work to keep that gain as low as possible.
In this article we will cover a few different factors to take into account when actively trying to build muscle without adding extra fat- including diet, training, recovery, sleep hygiene, etc. Armed with these tips you can confidently begin your journey toward gaining muscle mass without fat gains.
Diet for Gains
In order to make muscle gains you need to eat- no secret here. In order for muscle growth to occur, you need to fuel your body with a sufficient amount of calories not only to give you the energy for your training but also to foster recovery and gains! Focus the majority of your caloric intake on muscle-building foods that support these goals. Aim for a variety of healthy, nutrient dense foods, including lean protein in all of your meals each day, complex carbohydrates and enough healthy fats to support building mass. And don’t forget to stay hydrated! Water intake is important for muscle gains not to mention a myriad of your body’s most essential processes. Try to drink half of your body weight in ounces of water each day.
Strength Training for Building Mass
If the goal is to build muscle, train like you mean it. You’ve fed your body for muscle growth, now it's time to step into the gym and train. Head into the gym with a solid plan that focuses on progressive overload. Full body workouts with compound lifts that work multiple muscle groups at once are better when it comes to making strength and size gains. Go heavy with your reps, and focus on immaculate form.
Cardio for Muscle Gains
You might think that cardio has no place in a routine when you're actively trying to build muscle, but you'd be wrong! Cardio has its own benefits during a bulking phase as its additional calorie burning abilities can help you keep fat gain to a minimum. Cardiovascular activities also have heart and mental benefits- so don't skip them!
That being said, don't go crazy with additional cardio. Too much high intensity cardio can hinder gains. Stick with low-impact cardio like walking, jogging or cycling, and don’t do it more than 1-2x per week.
Rest, Recovery and Sleep
Rest and recovery are a huge piece of the puzzle when it comes to gains! Your body needs rest days in order for your muscles to grow and it needs an adequate amount of sleep in order to recover from intense strength training. A quality night's sleep can lead to a better gym performance the next day, so it's imperative not to neglect this factor of your training. When it comes to recovery, get in tune with your body's cues and don't be bashful about taking a day off if your body needs it. Pushing yourself past your limits will not assist in muscle gains; it is a recipe for overtraining, burnout and injury. 3-4 tough training days per week is more than enough to put on substantial amounts of mass if you are working hard on your compound exercises and eating properly.
Finally, remember that muscle requires more energy- so more muscle on your body burns more calories than fat does. The harder you work for those muscle gains, the better your metabolism and caloric expenditure will be, helping to keep your body fat in check in the long run. Keep these tips in mind while you train and eat to gain muscle, without adding extra fat!
The lean bulk is all about diet, but it goes without saying that the bulk goes hand in hand with your training sessions. We go into all the details regarding training during your lean bulk in our companion article, How to Get Muscle Gains Without Fat Gains , but here are some general tips to keep in mind.
Focus on Compound Lifts (ie squats, deadlifts, bench press, etc to maximize output)
Train for Hypertrophy (shoot for a slightly higher rep range to help efficiently build mass- 8-10 reps is a good starting point)
Don’t Neglect Cardio (low-intensity cardio still has a place in your training sessions when lean bulking for fat loss and endurance benefits)
Rest and Recovery (arguable one of the most important factors of your lean bulk- this means plenty of quality sleep each night and recovery between training sessions)
Bottom line- Lean Bulking could be for you if you are looking to put on some serious muscle mass in a slow, healthy, controlled manner without a ton of unintended fat gain. Take a good hard look at the extra calories you plan to add to your diet and aim to get the majority of them from whole food sources with an emphasis on lean proteins. Coupled with your diet, train hard and with intention and your lean bulk can certainly bring you some strength and size gains!
]]>Do you often struggle to stick to a healthy diet or exercise routine?
It happens to all of us: fatigue, a busy family life or simply just needing to unplug means we are not as on top of our health and wellness game as we should be, or even as much as we'd hoped to be!
However, getting a little extra motivation can go a long way. Having a credibility buddy – whether it is your partner, spouse, best friend or a family member – can help you steer the course. Here are three benefits of getting your credibility buddy on board with your health and wellness journey.
1. A perfect partner for workouts to keep you motivated
Whether you choose online exercise classes or in-person training sessions, your credibility buddy can help to motivate you to attend your sessions and stick to your workout routine. Afterwards, you can check in with one another about how your training experience went and how you would like to step it up or tone it down.
Your credibility buddy will also help you to stay motivated and remind you why you started with your exercise routine. See it as the voice of reason that you need!
2. Your buddy can help you discover healthy recipes to try at home
Have you ever felt that your home recipes are just another helping of “same-old, same-old”? Having a credibility buddy can help you discover healthy recipes that keep you focused and on-track with your diet. Often, we lose focus when it feels like we have exhausted all our meal prep options – however, your credibility buddy can introduce you to new ways to enjoy healthy foods.
3. You will have a sounding board when you need support for weight loss
A weight-loss journey can be one of the most draining experiences if you feel like you are simply just not getting anywhere. Not losing weight or actually gaining weight can be tough – and cause you to simply give up if you do not have that support network to keep you going!
Having a credibility buddy can provide just the support you need. Whether you need support for post-pregnancy weight loss, need to stay on track with weight loss while dealing with menopause symptoms or just need to get back to a healthy weight, a credibility buddy can help you steer the course when you need that motivation to get to every milestone of weight loss.
Reaching out is the first step -and it comes with many future benefits!
Don’t be afraid to reach out to someone who would be your perfect credibility buddy. Support is one of the most important aspects of a wellness journey – and having someone in your corner will help you to stay focused and motivated.
So, reach out today and start an amazing journey of working together with a trusted partner to achieve your goals!
Do you often find yourself skipping breakfast as you rush to start work or to get your children ready for school? For many of us, getting ready in the mornings feels like an unrelenting compromise. Do we allow ourselves an extra 15 minutes before waking up to use for us... or do we get up early to ensure everything from the kids breakfast to school supplies is ready?
The latter usually means skipping breakfast for yourself – something that mums especially are guilty of. However, not eating breakfast – the most important meal of the day – can wreak havoc on your body, yes, it's true!
Here are three reasons why you should never skip breakfast.
1. Skipping breakfast will deprive you of the fuel you need to start your day
When you wake up in the morning, your blood sugar is usually low and needs to be replenished to ensure your brain and muscles are working as they should. However, when you skip breakfast you will not only feel sluggish later on during the day but this can also mess up your body’s blood sugar regulation – we are talking energy crashes and stress on your body!
By sticking to regular meals, you can ensure your body is properly nourished and ready for the day ahead. Don’t skip breakfast at the expense of depleting your energy levels! Regulating your blood sugars levels and breaking the fasted state your body has gone into during sleep, with breakfast, will encourage your metabolism to start running as it should be, and will start to burn calories too.
2. One missed meal could mean overeating and excess calories during the day
Skipped breakfast and now treating yourself to a greasy takeaway and coffee loaded with cream and sugar because you “missed out” on breakfast? This is certainly the fastest way to gain weight due to too many calories! Naturally, if you missed breakfast, you will get hungry during the morning, but this could mean you might indulge a little more later on to 'make up for your skipped meal'.
If you truly do not have the time in the morning to make your own breakfast, pre-pack an easy to-go meal full of the nutrition your body needs to start the day. Our Formula 1 Healthy Meal replacement shakes will be a perfect replacement for any breakfast, fuelling your body with a perfect balance of healthy fats, good carbohydrates and the high protein your body needs to regulate your blood sugar levels when starting your day.
3. Skipping breakfast could impact your heart health
Missing out on the most important meal of the day could potentially impact your heart health too. Skipping breakfast could also lead to high blood pressure, which could increase a person’s chances of strokes and other health problems.
Bearing this in mind, that extra 10 to 15 minutes of enjoying a healthy breakfast full of nutrition or with fruits and whole grains truly makes a difference!
Stop ditching breakfast and start making lifestyle changes to include the most important meal of the day!
Ultimately, not skipping breakfast boils down to a lifestyle change. When you are committed to including this important meal in your day, you will easily find ways to make it happen, no matter how much you or your family are pressed for time.
So, go ahead. Plan your meals, resist the urge to create breakfasts on the fly and stick to healthier options. You and your family will benefit from a healthy start to the day and will be energised to start every day the right way!
Want to discover what the Herbal Plan solution is to a healthy, balanced breakfast to save on time, calories and effort whilst providing optimal nutrition?
It's the world's leading meal replacement breakfast shake - which provides your body with the balance of good carbohydrates, healthy fats and optimal protein to start your day the easy way, in one simple, scientifically approved breakfast shake. Yes, getting nutrition into your body really can be as quick and easy as that, we promise.
*Did you enjoy our blog? Be sure to check out our next edition, where we will cover the subject of having a credibility buddy as part of your weight loss journey!
Staying on top of family life can be tricky – especially when it comes to our current way of life of facing a pandemic and needing to maintain a healthier lifestyle for all family members. As parents, we are often tempted to make life easier especially when it comes to our family’s meals – which, unfortunately, can mean too many processed foods, takeaways and treats that should be allowed!
However, ensuring optimal health and nutrition for your family needn’t be a stretch. We’ve put together a cheat sheet of 5 tips to help you steer the course.
1. Ditch the “easy” microwave meals and do meal prep instead
Often, those microwave meals that are conveniently ready in a couple of minutes are packed with fats and high-calorie sauces. As convenient as these meals are to prepare, it is far better to rather do meal prep yourself so that you know what you are really getting from your meals.
Simply preparing a meal for four, for instance, and then freezing each portion for use for later will ensure that you have more control over the ingredients you and your family consume.
Meal prep needn’t be a drag, either – get the kids involved and let them assist in creating meals too! Not only will they learn about nutrition, but they will also enjoy this fun family activity!
2. Cut calories like a pro
Cutting out excess calories can ensure optimal health for you and your family. Simply making small changes, such as switching flavoured yoghurt for plain, changing the cut of meats you prepare by choosing less fatty portions and having lots of fruit available for snacking all will make a difference. Using lighter calorie oils when cooking can also save on hundreds of calories, literally hundreds!
3. Don’t have meal times in front of the TV
Eating while watching a favourite TV show can easily distract you from noticing your body’s cues that you are full and should stop eating. Rather unplug, set the dinner table and connect as a family as you discuss the day that was while enjoying healthy meals. Top tip, lighting a candle can help set the atmosphere at meal times and has in some studies shown to improve family interaction and mood during a meal.
4. Seek out activities that the whole family can enjoy
Although lockdown might have limited opportunities for us to exercise outside, there are still ways to get active. Treasure hunts for little ones in the garden, or mini- softball games with older kids can all be part of the fun of staying active and enjoy family time together. Try to organise and dedicate an evening each week for a games night where everyone can get involved, each week let someone pick the game you'll be playing to keep it fun and fresh, bingo is always a great one! You could also incorporate home made cooking into family fun nights - try family pizza making from scratch and see who designs the best pizza, we'll let you decide on the pineapple!
5. Keep a calendar of important days and events
Staying on top of family life more often than not means also keeping track of important dates, such as birthdays, meetings, doctor appointments, virtual playdates and more. So, make it as easy on yourself as possible to keep track of these events. Whether you maintain a digital calendar or go the old-school route of sticking a printed out calendar on the fridge, this will take a lot of the stress out of keeping up to date with important dates and means you won't miss a single thing.
Stay organised and enjoy a stress-free family life
The world as we know it has changed so much in the past year – yet, through careful planning, we can ensure that we stay on top of family life and that our families are happy, healthy and enjoy the best nutrition possible. It is so easy to start this healthy way of living – so, why not start today? Having a plan in place to manage your health will brush off on your family and will give you the health, through optimal nutrition you need to keep in your highest spirts.
*Did you enjoy our blog? Be sure to check out our next edition, where we will cover another important family life essential: breakfast!
]]>Are you over 40 and having symptoms that you suspect could be related to menopause? And are you worried about how to manage your symptoms through your diet while also maintaining your weight loss journey?
In today’s blog, we take a closer look at what menopause is, how you can manage your symptoms with your diet and exercise and still stay on course on your weight loss journey if you are needing to lose a couple of pounds.
Understanding menopause
Menopause usually presents between ages 45 and 55, usually confirmed around 12 months after a woman has had her last period. This natural transition comes with a couple of challenges, including a loss in bone density, difficulty sleeping, hot flushes.
Due to a decline in estrogen, women experiencing menopause could face possible weight gain. This can be challenging if you are already battling to lose a couple of pounds! However, by managing your diet and exercising, you can not only alleviate the symptoms of menopause but also continue to manage your weight loss journey positively.
Let’s take a look first at the foods you can still enjoy, and which ones to avoid.
Choosing the right food groups to manage your transition
There are several food groups that are healthy options to help you manage your menopause symptoms. These include the following:
* Dairy products, such as milk and cheese that are rich in calcium, magnesium and vitamins D and K, can assist in bone health, and could even improve your sleep!
* Omega 3 fatty acids, found, for instance, in salmon and hemp seeds, can assist in reducing hot flashes and night sweats.
* Whole grainsthat are packed with fibre and B vitamins can lower the risk of heart disease and are more beneficial than refined grains.
* Fruits and vegetables are rich sources of vitamins and antioxidants and can play a big part in weight loss as well as reducing hot flashes.
Let’s take a look now at foods to avoid in your diet.
Which foods to avoid during your menopause journey
Several foods that should preferably be avoided as part of a menopause-supporting diet are those groups that need to be limited to ensure a healthy weight and weight loss too. These foodstuffs include:
* High-sugar foods and processed carbs that could raise blood sugar.
* Alcoholthat could increase hot flushes.
* Caffeine that could cause you sleeplessness.
* Spicy food which is also a trigger for hot flushes.
* Salty foods which can increase low bone density.
Now that you have a good idea of foods for your menopause-supporting diet, it is important to consider which exercises will assist you during menopause.
How can exercise help to alleviate menopause symptoms and support weight?
As we age, we are often more inclined to be less active, which could lead to weight gain due to consuming more calories than needed or that are burned during exercise. Activities such as resistance training or aerobics are great examples of exercises to consider during menopause, especially as they can assist in retaining muscle and reducing belly fat.
Manage your symptoms and your lifestyle for optimal results during menopause
A healthy diet, exercise and a lifestyle that supports getting enough rest will assist you during menopause and relieve symptoms. Steer the course and you will without a doubt continue to lead a productive, happy life, you don't have to let menopause rule you, take control and start feeling great again.
Supplements to help manage your transition
We know getting in the nutrients from food alone isn't always easy, and even though we sometimes know what we should be eating, it's sometimes easier said than done. If you're someone who may struggle to fit in all the goodness your body needs daily, then you can always opt for a supplement to give your body the added benefits it requires during this period.
Provides protection to assist with bone health whilst maintaining healthy bones.
Herbalifeline® MAX is rich in Omega-3 essential fatty-acids EPA and DHA, which are the 'good' fats which contribute to the normal function of the heart as well as maintenance of normal blood pressure and blood triglyceride levels. Each capsule contains 375 mg of EPA and 250 mg of DHA omega-3 EFAs.
Formula 1 - Vitamin & Mineral Complex
Tailored to the individual health needs of women. Contains Calcium which is needed for the maintenance of normal bone
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide some tips on staying on top of family health through healthy eating habits and staying active!
Homemade Nut Butter
This spread is so versatile! It’s great, of course, on toast but it is also lovely rippled through overnight oats or used as a dip for raw vegetable crudités. Don’t worry if it starts to look a little oily, excess oil will rise to the surface once it settles in the jar but this helps to preserve the nut butter. It should keep in your cupboard for about six weeks.
INGREDIENTS:
150g salted peanuts
50g whole hazelnuts
50g whole almonds
100ml hazelnut or groundnut oil
1 tsp brown sugar (optional)
METHOD
1. Spread the nuts on a baking tray lined with baking parchment and roast in the oven for 10 minutes on 190C/170C fan/gas 5. Allow to cool, then place in a food processor with the hazelnut or groundnut oil and 1 teaspoon of brown sugar (if using).
2. Blend to a fairly smooth paste. Place in a serving bowl to use as a dip or pour into a large sterilised jar with a tight-fitting lid if saving for later use.
3. And there you have it, Homemade Nut Butter is easy to make, and healthier for you!
]]>See full video below
Have you been enjoying our blogs on weight loss tips and healthy habits to work into your daily routine to shed some pounds? Calorie deficits play a big part in the process.
Now, this might sound like something negative, but approached the right way, calorie deficits can truly assist you. Let’s take a look at what calorie deficits are all about.
What is a calorie deficit?
When you are consuming fewer calories than what you are burning through exercise and other activity, you experience a calorie deficit. Through prolonged practice, this can lead to weight loss.
However, consuming more calories than you need can have the opposite effect and lead to weight gain.
So, how many calories do you need to achieve a viable calorie deficit?
A calorie deficit of about 500 calories should be sufficient for weight loss. To pinpoint exactly how many calories you can consume, you can look at your basal metabolic rate which you can use to determine through the following calculation from Medical News Today:
- Adult male: 66 + (6.3 x body weight in lb) + (12.9 x height in inches) – (6.8 x age in years) = BMR
- Adult female: 655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR
Once you’ve made this calculation, Medical News Today suggests the following formulas, keeping your activity levels in mind, to determine how many calories you need:
- Sedentary: little or no exercise = BMR x 1.2
- Minimally active: 1–3 days per week of exercise or activity = BMR x 1.375
- Moderately active: 3–5 days per week of moderate activity or sports = BMR x 1.55
- Very active: 6–7 days per week of hard exercise = BMR x 1.725
- Extra active: athletes who train twice per day, for example = BMR x 1.9
Achieve a calorie deficit by looking at your diet first
Adjusting your diet slightly can help you to achieve a calorie deficit and to lose weight. Choosing meals prepared at home, cutting out takeout meals and processed food and limiting fizzy drinks and alcohol can all add up to fewer calories.
Remember to stay healthy!
Reducing the number of calories in your diet can be one of your best weight loss tools, but do remember that you still need to stay healthy and ensure that you do not starve yourself – this will just lead to overeating later and rest all the good work you’ve done so far!
Still confused? Check out Danni's solution below...
Also, always consult with your medical practitioner if you have certain underlying medical conditions and are looking for weight loss strategies. Remember, weight loss should be a healthy journey and not impact your wellbeing negatively!
*Did you enjoy our blog? Watch this space, as we will be sharing more weight loss and health tips right here!
]]>Does the idea of heading to the gym or exercise studio make you drag your feet? Would you much rather avoid exercise at all cost?
Exercise might at times feel like one big slog – especially if you are limited with time and locations. However, staying dedicated to your exercise routine comes with big benefits, including, shaping and toning your body, assisting you in your weight loss journey and overall just keeping you healthy and in tip-top shape.
Need some advice on staying on track with your workout routine? Here are five tips to get you started.
1. Choose a workout that you will actually enjoy
Do you love the elegance of yoga? Or are you more of a hit the ground running type of person? It is important when you decide on an exercise routine that it is something that you will enjoy – do not settle for something that you are going to loathe doing simply for the results you’ve heard you will get from it. If you are someone that prefers at home workouts rather than running then plan in time for you to follow through with your at home workout.
2. Need support? Consider online classes
As many of us have been social distancing this year, getting together in a group exercise class setup in person is not always possible – but that doesn’t mean you can’t still get together in a group to exercise! We offer 21 day challenges with free live workouts every single day, so there really isn't any excuses.
Or opt for our pre-recorded lessons on our customer hub, you will still get the support of a coach that you can get in touch with for advice and how to improve your workout!
3. Dress up, show up!
Having the right exercise gear can play a big part in staying motivated to your exercise routine. Comfortable trainers, exercise apparel that fits comfortably and accessories such as yoga mats or gym gloves if you are weight training will help you get into the mindset of being ready for exercise. Sometimes prepping your gym wear the night before is also a major saviour - you already have your mindset right the night prior to working out and this allows you to wake up and change into your workout clothes straight away, you really will be showing up for your next workout.
4. Prefer to stay indoors? How about an exercise app!
There are lots of workouts on YouTube at the moment. You’ve likely seen ads for these when you’ve scrolled your social media feeds, so why not check out which one could work the best for you? The beauty of these apps is that you can do exercise from the comfort from your home, as and when you have time and won’t be disturbed!
5. Keep track of your achievements
See our fifth tip as your “brag book” of inspiration for keeping track of all you have achieved with your workout routine for the week. Make notes of your achievements and set new goals for the week ahead. Extra rep or 10 minutes more of exercise? Why not!
Plan your post workout achievement - whether this is a high protein snack or our post workout chocolate protein shake, you'll be working harder knowing your healthy treat is awaiting you... Oh and did we mention our chocolate Rebuild Strength shake has been compared numerous amounts of time to a McDonald's chocolate milkshake for taste, yep we know, who'd have thought being healthy could taste so great. Check it out here.
Keeping on going and crush your workout goals!
With daily responsibilities and other deadlines, it can be difficult to make time for exercise, but with the right mindset, you can make it happen. Just keep on going and you will reach your workout targets every week, without fail!
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide insights into calorie deficits!
]]>During pregnancy, we ensure we eat healthily, drink our prenatal vitamins and avoid any foods that could be harmful to our growing little ones. We take every care to ensure they get enough nutrients – and truth be told, this is a time where we might indulge ourselves a little too.
However, after your baby is born, there is the small matter of losing the baby weight – and how long it will take to shed the extra pounds. A woman with an average weight usually gains between 25 and 35 pounds – and the average timeframe of losing the extra weight is ideally between six months and a year after your baby’s birth, but this is not set in stone.
Some mums seem to easily lose the weight while others might take a little longer – but don’t get discouraged when the weight doesn’t drop off immediately. After all, it took almost nine months to gain the weight!
Here are four post-baby weight loss tips to keep you motivated.
1. Set realistic goals
While pregnant, part of the weight that you gain includes fat stores that serve as a source of energy for your baby’s birth and breastfeeding. In some cases, you might gain a little more fat than you should, which means you will have a little extra baby weight to get rid of.
And the fact is, no two mummy's gain the same amount of pregnancy weight! So, set realistic goals for yourself for weight loss. Remember, weight loss takes time!
Don't expect to lose all of your weight in one go - weight loss is a work in progress and by setting yourself smaller, more realistic goals you will be able to achieve the results you want over time. Danielle Armstrong completed five of her twenty one day challenges to help her get back to her post baby weight. Remember persistence is key and if you need that little extra help, or extra little push you can join a support or focus group, just like a twenty one day challenge with Danielle, one of the reasons Danielle hosts these challenges each month is to keep you motivated and prevent you giving up.
2. Eat healthily and exercise where possible
Getting back into a healthy plan will set you on a course of success to losing pregnancy weight, but remember weight loss is all about having that quality nutrition - weight loss is 80% about nutrition and only 20% exercise, which is why we see amazing results from people who don't even have the time to workout but focus on a high quality nutritious diet plan. If you do wish to complement your diet and speed up your process to the maximum, you can try to focus on that 20% with exercise too, taking it at your own pace. As your body eases into recovery, consider activities such as yoga and walking, and pick up the pace as your body heals. Remember to always consult your doctor after childbirth before starting any exercise too.
3. Try to get enough sleep
In a previous blog (here), we discussed the importance of getting enough sleep and how it impacts your weight loss journey. As many moms know, sleep is often one of the aspects that feels like a pipe dream once a little baby joins the household. However, make sleep a priority!
Whether you and your partner switch up feeding time responsibilities (especially if you are bottle feeding as well) or divide household activities to make time for sleep, it is important that you get the rest your body needs, for you and your newborn.
4. Drink enough water – especially if you are breastfeeding
Drinking at least eight glasses of water is ideal to help you stay hydrated and assist in weight loss – plus, if you are breastfeeding, drinking water is even more important as you need to replenish the fluids you lose due to producing breast milk. Our products are perfectly safe for breastfeeding too, and will help to give your baby the nutrition they need through feeding - find out from one of our health coaches the product best recommended for postpartum.
Remember, mum, you’ve got this!
Losing post-baby weight takes time, but if you stick to your goals and take it slow and easy, you will see results soon enough. You’ve got this mom – don’t stress!
*Did you enjoy our blog?
Be sure to check out our next edition, where we will provide some tips for staying motivated to workout!
Remember to keep coming back to check out Danni's upcoming video on how to keep calories simple.
6 Top tips to boost your immune system
Now, more than ever, having a strong immune system is vital for our daily lives. A weakened immune system can make you more susceptible to illness and make you feel tired, weak and run-down, to only mention a few symptoms.
So, how can you boost your immune system through your diet and lifestyle? Here are six top tips to consider.
1. Load up on fruits and veggies
Packed with nutrients and vitamins, fruits and veggies are perfect choices that will ensure you get a healthy dose of immune-boosting benefits. Look out for those foods that have a healthy vitamin C and E content, which are natural antioxidants. Oranges, strawberries, spinach, nuts, seeds and red bell peppers, for instance, are all great examples.
2. Add an extra help of approved vitamin supplements
Opt for trusted, scientifically proven vitamins to build up and protect your immunity. If you are already getting nutrition and vitamins from the Herbalplan Formula 1 shakes, opt for the Formula 2 vitamins which will complement your Formula 1 product by ensuring your body holds on to those vital vitamins. The Formula 2 Vitamin and Mineral Complex help to give your body a boost of B12, B16, Calcium and Zinc and are formulated to work alongside your Formula 1. Don’t forget to also seek out natural remedies too. Garlic, for instance, is an immune-boosting food that is equally good for your heart health too, while turmeric is an amazing immune system regulator.
Find out more about the supporting immune health options available here.
3. Get enough sleep
Remember our blog about getting enough sleep every night? Over and above helping to aid your weight loss journey, adequate sleep will help your body to rest and repair and be rested. Insufficient sleep means your energy levels are low and you won’t recover as fast from illness or injury. So, ensure you get those 40 winks to boost your immune system!
4. Make time for exercise
Being fit can strengthen your immune system, thanks to improved blood circulation, lowered blood pressure and overall health. Luckily, you don’t need to run a marathon to stay fit – even weekly yoga sessions can help you to stay fit. Simply choose an activity that works for you!
5. Wash your hands often
Washing your hands regularly will ensure that you do not spread germs to your mouth, food or other areas. Always keep hand sanitiser close and wash your hand before working with food or before leaving the bathroom.
6. Ditch the cigarettes, if possible
Smoking has been linked to cardiovascular disease and even cancer, making it a dangerous habit to maintain. Consider quitting this habit to improve your overall health – there are measures, such as chewing nicotine gum that can assist with this.
Choose a healthy lifestyle – it is that easy!
Healthy habits can provide immense value when it comes to boosting your immune system. So, make the most of every day and ensure you let go of bad habits that could inhibit your body’s response to infection. Embrace a healthy lifestyle, and you will truly reap all the benefits that it brings!
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide some insight into how to maintain a healthy relationship with food!
]]>Wanting to get rid of extra weight can often seem like a challenging task – and can be one of the reasons why we look to quick fixes to get rid of those pesky fat rolls that drive some of us crazy.
However, looking for fast and easy solutions are most of the time not ideal, as a more slow and steady loss of 1–2 pounds (0.45–0.9 kg) per week is a better consideration and is a healthy weight loss as opposed to a quick fix. Also, other factors such as age need to be considered, as you are likely to lose weight at a slower pace as you get older.
Still not sold? Here are five reasons why you should think twice about following quick-fix diets for weight loss.
1. You could be losing muscle and water instead of fat
When on a quick-fix diet, you could be shedding weight due to a low-calorie intake – but there is a chance that you are losing precious muscle and water and not fat. Muscles burn more calories than fat – which means losing muscle can inhibit your ability to lose fat!
2. Maintaining rapid weight loss is not easy
When you approach your diet with the goal of a gradual weight loss, it will be easier to keep the weight off. However, when you aim to rapidly lose weight, it can be just as easy regain it all over again once you go back to eating as normal, as your metabolism also slows down when following one of these quick-fix diets too!
3. You might experience unfavourable physical symptoms
Brittle bones, hair loss, gallstones and fatigue … all of these symptoms can present themselves due to a quick-fix diet that causes nutrient deficiencies. Think twice before depriving yourself of any valuable sources of energy, as your immune symptoms could take a knock too, making you more prone to illness.
4. It can affect your mental health negatively
Fad diets can often put you in a cycle of rapid weight loss and weight gain, which means you get trapped in yo-yo dieting that can leave you feeling demotivated and deflated when weight piles back on, followed by a high of losing the weight and then disappointment again as the weight reappears.
So, do not fall in this trap of quick-fix dieting – it could have dire consequences for your mental health!
5. Quick-fix fad diets can be too rigid – and expensive too!
Laying down rules that restrict calories and certain foods can get expensive – especially if a diet calls for costly food sources to the mix and you could be losing more money than weight too!
The bottom line? Aim for results, not speed!
None of us like carrying around extra weight – however, it is not worth the risk to our health in the long term! Rather aim for healthy slow and steady results, instead of quick fixes that won’t last long, set smaller weight loss goals, aim for monthly goals to work towards and always see the bigger picture! If you aim for a steady weight loss that is easier to follow and maintain imagine just where you'll
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide some insight into how to support your immune system through your diet and lifestyle!
]]>5 Tips to get a better night’s sleep
How often do you get a good night’s sleep in? Do you have a solid sleeping schedule in place, or do you find yourself going to sleep at different hours each evening?
An adult needs at least seven to nine hours’ sleep per evening on average. You need this rest to ensure your body heals and repairs during the evening so that you are fully recharged for the day ahead.
Plus, getting a good night’s sleep is super important to your overall wellbeing – and did you know that sleep can benefit your weight loss journey too! Here are 5 tips to get a better night’s sleep and the benefits that you will gain from it.
1. Ditch that cup of coffee after lunch
Love your coffee? Is that daily latte one of the things you look forward to the most every day? It might be best to limit your coffee intake after around noon if you need to improve your sleeping pattern. The reason for this is that caffeine can take up to six hours to metabolise in your body – which means you could battle to settle in for the evening if your body is still hard at work digesting the caffeine.
Some coffee drinks are also loaded with calories thanks to cream, extra sugar and other ingredients that can contribute to weight gain – which is another reason to limit your caffeine intake! You may be surprised at just how many hidden sugars may go into your favourite coffee!
2. Switch off at least 30 minutes before bedtime
Do you find yourself still checking emails and social media alerts on your mobile phone right up until bedtime? Try to make a habit of switching off your mobile devices at least half an hour or sooner before going to sleep. This will help you to unwind and unplug from a slew of information that could keep you awake with your thoughts ticking over – staying up later may also cause you to reach unnecessarily for snacks the longer you stay awake!
Speaking off late-night snacking …
3. Try to limit night-time snacks
Getting that little hunger pain a while after dinner can happen – and keep you awake when you should be going to bed if you are trying to not indulge!
However, if you are truly hungry, there are some options such as berries, plain yoghurt and oatmeal that are low-calorie foods that will help to fill up your tummy without increasing your chances of weight gain. Remember, your metabolism slows down in the evening so you wouldn't want to make a habit of this, and high-calorie snacks will not be as quickly digested as they would earlier in the day. Try to limit late night snacks to under 200 calories if you do find yourself craving.
If you tend to have a sweet tooth later in the evenings and just can not see, to curb it, try opting for an added help. Herbalplans Thermo Complete are designed to help the body to be able to cope better with the daily challenges associated with dieting, taking these in the day will help to suppress sugar cravings later on in the day, while helping to leave you feeling invigorated.
4. Have a bulky alarm clock? Keep its screen out of sight!
Although an alarm clock is definitely a better option than your mobile phone’s alarm and has fewer distractions, it can still distract you if you are constantly glancing at it. Turn the screen away to face the other side of the room and resist the urge to check it constantly – you will definitely get more sleep in! Having a trusty alarm clock with help to reassure you that it will be woken up when needed, and no time before.
5. Love exercising? Don’t save it for too close to bedtime!
Exercising can help you sleep better at night and assist with weight loss – but not if you plan your exercise slot too close to bedtime, your body and adrenaline will still be working after exercise, so try not to exercise within the 4 hour gap prior to your bedtime. If you do have some spare time before bed, pop on some guided meditation or subliminal beats (you can YouTube these easily) and help yourself to switch off, enjoy your down time!
Make sleep a priority!
Ultimately, getting a better night’s sleep will help you to be better prepared for the day ahead – and to exercise more control over late-night snacking and ingested too many calories. So, make sleep a priority!
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide some insight into why quick-fix diets aren’t the best of solutions!
]]>4 Ways to maintain your weight loss during lockdown
Have you eagerly been planning your daily workout calendar and weight loss recipes to start a fresh at the gym, only to now need to push the reset button due to mandatory lockdown regulations?
Staying home, fewer chances for getting in that workout and more temptations rivalling eating healthy can be a big challenge when you are social distancing and have limited time to visit the supermarket to select healthy foods. Add children home-schooling and their tasty snacks to the mix and it could wreak havoc on your diet!
However, despite these challenges, the good news is that you can still maintain your weight loss journey - it can be as simple as adjusting your initial plans. Here are four ways to make it happen.
1. Plan your exercise routine in advance
Staying active in the outdoors will help you stay focused and help you to reach and maintain a healthy weight – so make the most of your once a day exercise slot in your area. Plan in advance what time you will be exercising – whether you plan a brisk walk, cycling or jogging. If you and your partner need to alternate childcare, discuss which times you will be exercising and stick to this schedule.
2. Make a food shopping list – or even better, order online delivery!
As essential shopping is now the norm, roaming through the supermarket or café at leisure to add healthy foods to your basket is not always possible – which means if you do head to the store, you might be tempted to fill your basket with “easy” microwave meals, quick fixes and salty and sweet snacks.
Don’t let temptation get in the way of your hard-earned healthy habits. Make a solid shopping list before stepping out – or even better, order your groceries online! This will help you to keep temptation at bay, as you will think twice about buying unhealthy foodstuff – and you will save money too as you will not be buying unnecessary extras!
3. Practice healthy eating habits
Once you’ve got your healthy ingredients, it is important to continue with your plan of incorporating healthy eating habits too. Maintain portion control, be mindful of the number of calories you consume and resist the urge to overeat. Especially when working from home, it can be tempting to reach for snacks in between meals, so ensure that you do not snack unnecessarily. Also, ensure that you drink enough water, as thirst can often be confused for hunger. If you're finding yourself peckish between meals try to curb those cravings with an Instant Herbal Beverage Tea to help you get through.
Find more of The Herbal Instant Beverage Tea benefits here.
4. Keep your family healthy too!
With kids homeschooling, it can be tempting to treat them with loads of sweets and treats to cheer them up as they miss their friends and school; however, this can prove to be the ultimate temptation as you could also feel like indulging - which can tip the scale out of your favour! So, keep your family healthy too – have fruits and healthy veggies available as snacks, and take it easy when you are preparing food too, try not to use too much fat or oil in recipes.
Steer the course – it will be worth it, we promise!
Despite experiencing trying times, you can still make the most of your weight loss plan. Stay focused, and you will be well on your way to achieve your goals!
*Did you enjoy our blog? Be sure to check out our next edition, where we will provide some tips on how to get a better night’s sleep – it will definitely help with your weight loss journey!
*If you can't wait until then, check out our meal prepping blog to help you with all the tips you need to prepare for a busy week. Find it here.
]]>The answer to everyone’s question is YES!
You can lose weight with shakes and it is all proven by science.
Here at Herbal Plan our products have specifically been designed by scientists and nutritionists with your “personal wellness goals in mind,” so whether you are looking to improve your diet, reach your ideal healthy weight, or improve your fitness levels, our world leading protein shakes with meal replacement are scientifically proven to meet your needs.
Here is why…
Our shakes are packed with all the vitamins, minerals, proteins, carbohydrates and essential micronutrients vital for your health. Everything you need is in this shake and only 200 calories (when mixed with the recommended Protein Drink Mix).
They taste as great as they are good for you! It is a win, win. Rich in quality. Rich in taste.
So whilst you are consuming all these healthy nutrients within your shake you are in fact in a calorie deficit yet still maintain all the vitamins and minerals your body needs. This makes it more effective for a sustainable weight loss.
Find out just how sustainable your meal replacement shake can be here.
Our promise to you:
We will always use the finest ingredients and most sought-after suppliers to produce our products to take the hard work out of nutrition..
We will invest in the latest expertise, technology and facilities.
We will put product quality, safety and excellence above all to help you reach your goal.
Time to feel better, look better and live better.
Herbal Plan will change your life, your journey is just a shake away.
Check out some of our shake inspiration below:
Coffee & Cookie Shake Under 200 Calories
Check out Danni's shake:
Check Out Danni's Morning Routine
The ultimate question we're always wanting to know is, how do we get rid of cellulite once and for all?
Well here is the down-low on all things cellulite and the best researched tips to help target that pesky cellulite once and for all>
Eat a healthy diet
Is key to the breakdown of the build up of saturated fats.
Ensure to eat plenty of fibre and whole grain foods, as this will help remove waste and toxins from your intestinal tract.
Start dry brushing to minimise cellulite
Daily body brushing and massaging can help to eliminate toxins that can accumulate in the fat layer.
Drink plenty of water
Staying adequately hydrated will minimise the appearance of cellulite. If you are dehydrated it can cause the skin to become thinner and weaken, consequently showing cellulite even more.
Try the collagen beauty drink to minimise cellulite
This collagen-building ingredients works to plump and smooth your skin and is said to show reductions in cellulite after 3 months of continuous use.
Use a coffee scrub to minimise cellulite
If you're a coffee lover you will love the effects it will have by scrubbing into your skin! It can help stimulate lymphatic drainage and temporarily tightens and plumps your skin.
Layer up on a serum to minimise cellulite
It will help strengthen your skin, making your cellulite a little less noticeable.
Exercise regularly
This is great for your general health and mind but also keep in mind cellulite can be genetic. So what is the harm in doing your squats and burpees every morning.
Don't forget to check out our blog to see Danielle Armstrong's post baby results and our tips on how to achieve results like this!
It may not seem simple to get glowing skin, especially in Winter! But follow our tips and you will have the most dewy, hydrated and glowing skin this Winter- and all year round too.
1. Overnight hydrate
Whether this be a mask or luscious cream, soaking your skin overnight will allow your skin to replenish and reboot with all the minerals it needs. It will bring your skin back to life.
2. Moisturise with oils
Oils will help keep the moisture in the skin, whilst keeping the toxins out.
3. Say NO to hot showers
As tempting as it may be, it can lead to dry and flaking skin.
Dermatologists would advise to take lukewarm showers.
4. Apply SPF always
SPF isn’t just for summer. The sun can still do damage no matter what the season applies to it.
5. Hyaluronic acid
Hyaluronic Acid is a primary ingredient in hydrating skin. It plumps up the skin, binds to water to retain moisture as well as reduces the appearance of wrinkles.
6. Water, water, and more water
Drinking water is so important, as it will hydrate from the inside out - your skin will thank you.
Your skin is the only part of your body that is always on show, so this should be the main area you try to protect and care for on the outside of your body. Invest in your skin with products that serve you. You can also target your skin from the inside as an easy solution.
Collagen is one of the most important factors for repairing and forming your skin.
The Collagen Beauty Booster nourishes from within and provides the nutrients to maintain youthful and radiant skin. It is formulated with Verisol Collagen which has been tested to show support of skin elasticity and the reduction of fine lines and wrinkles. It contains Vitamin A (as beta carotene), C and E, which help prevent free radical cell damage that ages your skin.
]]>This delicious vegetarian Banana Bread recipe will bring you all the warm cosy feels and leave your house smelly like your very own bakery. The fluffy, nutty texture of this perfect loaf will be one that makes your heart feel warm with happiness, because after all. it's those little things in life that can make everything seem that little more better.
We've made sure these ingredients also provide a great source of fibre and protein.
YOU WILL NEED:
2 large bananas (250g when peeled)
2 large eggs
80ml water
75ml (third of a cup) extra virgin olive oil
85ml maple syrup
225g wholemeal flour
1 teaspoon bicarbonate of soda
Half a teaspoon of ground cinnamon
1 serving Formula 1 Banana Cream (26g)
1 serving Protein Drink Mix (28g)
2 Servings Beta Heart (15g)
METHOD:
1. Preheat the oven to 170’c (150’c Fan). Line a 9x5 inch loaf tin with parchment paper. Mash the bananas on a plate with a fork. Whisk the eggs, then mix in the mashed bananas, water, olive oil and maple syrup, then set aside.
2. Place the wholemeal flour in a mixing bowl and sift the bicarbonate of soda and mix in the cinnamon, F1 Banana Cream, the PDM and the Beta Heart.
3. Make a well in the centre of the dry ingredients and add in the banana mixture. Stir to mix then tip into the prepared loaf tin and bake in the centre of the preheated over for 50-60 minutes, until a skewer inserted into the centre of the loaf tin and bake in the centre of the oven for 50-60 minutes, until a skewer inserted into the centre of the load comes out clean.
4. Remove from the oven, allow to slightly cool in the tin then take out and cut into slices to serve.
Tips: to add some spice, you can add in cinnamon with ground ginger.
5. While the banana bread is baking, do not open the over for at least the first 45 minutes or it can collapse in the centre.
Serves 12
Nutritional Value Per Serving:
Protein: 6g / Kcals: 192 / Fibre: 3g / Fat: 8g / Sugar: 9g
Recipe by Rachel Allen
]]>A beginners guide to meal prepping like a pro!
1. Keep your meal simple but full of tasty nutrition
The key to mastering meal prep is to start simple.
Make one-pot recipes or focus on one main dish. Don’t spend a whole day cooking expensive and elaborate meals. Too many recipes can get in the way of preparing food fast and easily, , meaning you may struggle to find time and put off any meal prep. So start by making one recipe ahead of time. Once you're comfortable then the experimenting can happen, choose your favourite lean protein and and check out what’s in your spice cabinet- spices are great for metabolism.
2. Prep balanced meals
Depending on your diet and health goals, plan meals that will keep you satisfied. Make sure you get enough of the right food groups to fill out your macros, you want to focus on a good balance of healthy carbohydrates, (think wholemeal grains), a balance of healthy fats (think avocado and nuts) and also most importantly a high protein source to add to your meal. You can make your Formula 1 shakes the night before and set in the fridge ready to grab and go in the morning and have for your breakfast and lunch. This takes the stress out of thinking about 3 of your balanced mealsCook recipes you know you will love Anything you won’t be satisfied with could result in wasted food (and wasted time). 3. Make enough food
This may sound silly but ensure you prep enough food to fit your plan. Keep your schedule in mind too so you have enough to last you when it is needed. If you’ll be working late make sure you have your dinner prepared in the fridge for when you’re home. 4. Batch cook When cooking meals always make extra to leave in the fridge for the next few days as a go-to when short on time. 5. Use your weekends wisely Dedicate a few hours over your weekend, maybe a Sunday afternoon to cook and prepare your food for the next week - buy some handy containers and divide your ingredients over the next 5 days so that you have all of your meals done, taking the stress out of cooking each night. You can also buy mini containers and mix up your Formula 1 shake powder and your Protein Drink Mix powder into 7 mini pots to have throughout the week - alternating flavours between breakfast and lunch. Finally, enjoy having more time each evening with less cooking to do!
Here are the real answers that will help you reach your goal to a flat stomach! Start with these tips as a starting off point and you'll be on your way to a flatter stomach in no time!
1.Cut down on calories
Make sure to have the right amount of food each day. Remember that good, nutritious food will be better for your body rather than making your calories up in treats and sugars. Opting for nutritious foods will ultimately help with weight loss. Although don’t eat too little as it can be counterproductive and cause more damage than good.
2.Eat more fibre, soluble fiber
Soluble fibres absorb large amounts of water and slow down the passing of food through the digestive tract. It has shown to delay stomach emptying, causing the stomach to expand and make you feel full.
Have you heard of the drink everyone calls 'The Belly Buster'? Well, it's rich and full of soluble fibre and everyone is raving about it to aid the breakdown of saturated fats. But no, it won't bust your belly, we don't know where the name come from but one thing for sure, this amazing magic drink will help you shrink.
RECIPE
1 scoop of Protein Drink Mix
1 scoop of Oat Apple Fibre
250ml boiled water
METHOD
Combine all ingredients into a blender and whizz up for 30 seconds - enjoy!
TOP TIP
1. Best to have in the evening after your last meal - this will help to digest your food from the day and help you to wake up feeling less full and bloated 😏
3. Take probiotics
Probiotics play a large role in weight loss and weight maintenance. These are great for digestive health and will help restore the balance of good versus bad bacteria in the gut. It has been shown that taking more probiotics can lead to reduced belly fat and show anti-obesity effects.
4. Workout! Why not do some cardio?
Exercise is an excellent way to burn calories and improve overall health. Studies have show that aerobic exercise (cardio) is one of the most effective forms of exercise to reduce stomach fat. So get your trainers on and go for a run, or you can even start by getting those steps in.
5. Drink plenty of water
Not only will it get you to a flat stomach, it will increase your energy and make you feel fuller, so you’ll end up eating fewer calories too.
Start out by follow these five steps and you will be on your way to a flat stomach in no time!
For quicker results have you thought about tackling the sugars you might be unknowingly adding to your diet?
We've got the low down here on how to cut out sugar in just 7 days!
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]]>We have all you need to know about what to eat and drink after working up a sweat.
1. Water.
Is your go to fluid replacer, it is essential to get the right amount of water before, during, and after exercise. Water will regulate your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. Water will allow you to perform at your optimum level.
Try the ultimate CR7 Drive, represented by sportsman Christiano Ronaldo, it's a winner from us... this carbohydrate-electrolyte sports drink is the go to fluid replacer to increase the salts in your body that are lost through sweating!
2. Carbs
Carbohydrates are a primary fuel that keeps your muscles working. And after a workout your body has burned this! So it is vital to refuel as soon as you can to keep the energy flowing.
3. Protein
Protein is important to recover, it will stimulate muscle repair and growth after a workout. So it is important to select the appropriate recovery foods, especially those high in protein as this will build new lean tissue as part of your body’s adaptive process. Some people stress that having a protein shake post workout will make them bulk or even put on weight - but as long as you are watching the rest of the calories and aiming for a balanced diet the protein shake will just be helping with aiding your recovery, helping your muscles to recover and impacting positively on your body.
Have you tried our Rebuild Strength, a post-exercise protein shake that promotes lean muscle growth - to be consumed within 30 minutes of any workout for maximum benefits.
4. Sleep well
Our 24 Restore are the ultimate must haves to help repair and replenish the muscles while you sleep. Wake up without the aches and pains from tearing your muscles through working out. To build lean muscle and lose weight your body undergoes tremendous strength which is why these little gems were created to help you recover as fast as possible - limiting those rest days.
]]>It’s come to that time of year where we reflect, set goals and cleanse.
Usually after the Christmas festivities, the relentless amounts of wine and wholesome dinners we have consumed, we start to notice the effects this may have had on our weight and health, and start wanting to take action.
That is why January 2021 will be a year of good health.
So to start your New Year Detox it is important to:
1. Have a good plan in place, you probably want one of the best, which is where you’ll need a Herbal Plan
2. You'll be added into a supportive community, that will encourage and motivate you on a journey of health and happiness
3. You'll have your own support coach as an added extra to also help you achieve your goals
The go-to January Herbal Plan:
Start your day the healthier way. You will get a healthy dose of 25 key vitamins and minerals, and only natural sugars to kick start your day with the nutritious Formula 1 shake included. The Formula 1 is also rich in protein from dairy and soy to help you reach your protein target as best as you can every day too. Starting your day with a balance of macros and micro nutrients through consuming the Formula 1 shakes will help to regulate your blood sugar levels balanced throughout the day, which will in turn reduce spikes in your blood sugars levels later on, which will help to stop those sugar cravings that can creep up.
To ensure your energy and health is at its optimum:
Danni’s breakfast plan includes the Instant Herbal Beverage Tea, which will replace your usual go-to coffee and tea. This little pot of magic is super low in calories but contains 85mg of caffeine to help improve alertness, memory and also improve concentration. This beverage also contains a green tea extract that promotes weight loss. The Instant beverage tea acts as a natural fat burner for the body, burning between 80-100 calories per cup.
And because water is key for weight loss:
Your plan will come complete with Danni’s favourite Aloe Mango juice - which is delicious mixed with either water or your Instant Herbal Beverage Tea. Drinking water throughout the day will increase your hydration levels and boost your metabolism to help to increase your weight loss. By adding Aloe Mango into your diet, you will also reduce the signs of bloating too which is one thing we dream of.
With your Herbal Plan you will be able to be a part of our community and have the full support of your very own personal health support coach too. Whom will be able to guide you throughout your new journey, set you up with a plan dependent on your particular goals, current weight and lifestyle to help you detox and make your goals achievable and realistic.
See you there X
Get ready to start the New Year fresh, full of positivity and ready to accomplish absolutely anything.
]]>🎅
]]>If you're someone who usually feels bloated, suffers with heartburn, has acid reflux, this could be because your body is struggling to breakdown the food you are eating and it's most likely just being stored in the gut until your body can digest.
To AVOID suffering and slowing your digestion. Avoid the following:
YOUR SOLUTION:
Your diet NEEDS to include enough soluble fibre such as oatmeal, apples and bananas to aid digestion and quicker! Keeping hydrated is also as important to prevent it from slowing down.
OUR EASY SOLUTION:
Our go-to perfect digestive solution involves one main ingredient…
One ingredient that contains the fibre you need to be able to enjoy your food whilst digesting it quickly!
Oat Apple Fibre is that solution.
It is a part of our digestive range containing 6 fibre sources which include, apple, oat, maize, citrus, chicory and soya. And at just 18 calories per serving it's not going to impact highly on your daily calorie count, phew! Our Oat Apple Fibre contains no artificial sweeteners either, all you need to do is add a spoon to your water or even to your shake mix.