Holiday Eating Without the Weight Gain

If you are focused on your health and fitness this time of year, it is imperative to have a strategy to prevent the loss of your hard-earned fitness and prevent unnecessary weight gain. I say, “unnecessary,” because you can still enjoy the holiday meals and festivities if you follow these simple rules of nutrition of Robert Forster new book, Healthy Running, Step by Step. For over 35 years, he has been helping clients with training, nutrition, injury prevention, recovery and rehabilitation. Of all of these,  nutrition is the most misunderstood science.

When it comes to nutrition, we have found that a simple, basic approach works well. The main concept is to find a healthy, “staple” meal plan for everyday use, such as one that accounts for eachmain  meal (breakfast, lunch, dinner, and snacks), conforms to your caloric needs, and has all the essential nutrients you need to support your lifestyle and activity level. If you eat this way every day, it leaves room to deviate and enjoy holiday meals one or two days a week (hopefully not two days in a row) without suffering a significant weight gain.

Your “staple diet” should be easy to attain, and palatable. Keep in mind that every main meal must be balanced with protein, carbs, and fat. Here is a guide for the content and portion size of each of your everyday meals:

Complete Protein Source: Chicken, meat, fish,  because these foods provide all the essential amino acids. (One portion fits in the palm of your hand or 1/4 of plate.)

Vegetables – Muschrooms, broccoli, peas etc 1/2 of plate

Healthy Carbs: Beans, quinoa. (One portion is 1/4 of plate)

Snacks: To keep your metabolism revving and burning calories all day, snacking between meals is critical. Snacks should consist of 50-150 calories of healthy, energy-rich foods that will not spike insulin levels. Snacks should always protein and fat; never eat a carb-rich snack by itself. Fruit should be consumed with a cource of protein, for example an apple with nuts. Tto much sugar without a protein source will spike insulin release from the pancreas and direct your body to store the calories as fat. Good snacks: A handful of nuts, cottage cheese with fruit, small cans of tuna in olive oil, protein bars etc.

If you avoid processed foods that have been altered by the food industry to contain an unhealthy combination of salt, sugar, and fat, and which bear little resemblance to food as it appears in nature – and stick to your staple diet every day, then the occasional feast will not wreck your health or result in significant weight gain.

Benefits For Coaches

Challenges with the Fitness  Business Model?

  1. FINANCIAL – The Average Fitness Professional wage is £15,000 per year and lots of outside factor’s often cap this.
  2. NO LADDER – Very Often Fitness Professional’s wages will not rise from decade to decade. They sell time but time runs out.
  3. NO WORK LIFE BALANCE – the nature of the work is very erratic working hours – 6am starts / 9pm finishes to work 7-8 hours.
  4. THE INDUSTRY DOSNT APPRECIATE THEM – The fitness industry is always holding back the potential of the trainer/Instructor.
  5. JOB INSECRUITY – Time of year (XMAS), Holidays, Sickness (NO WORK)
  6. GLAMOUR TITLE – but still living month to month financially.
  7. BAD CLIENT RESULTS – Clients continue to fail as they set EXPENSIVE, NON-PRACTICAL, UN-BALANCED, UN-REALISTIC dietary plans.
  8. LIMITED TIME – Look after 30 clients and then what? Limited opportunity to teach other skills learnt and benefit from it financially(royalty)
  9. RUN DOWN – PTs who don’t look forward to the last two sessions of the day! Some overweight some, not getting adequate nutrition based on the active lifestyle they lead.
  10. NO CLEAR VISION OF THE THEIR FUTURE. – Opportunities become fewer with age and frustration with the industry builds over time
  11. 60% LEAVE THE INDUSRTY WITHIN 4 YEARS – so many wasted skill

Benefits of 24 Fit Business Model – Why 60% growth?

  1. Offer a wellness solution as defined by The 24 Fit Club Concept, not just one part of it, such as an exercise programme. And personalised solutions with education and aftercare.
  2. Clients motivated, they see results with body composition tetsing and Challenges: Level 10 , 24 Fit, 5 weeks to 5 k.
  3.  The nutrition programmes work, we get results: The Science of Meal Replacement, Cellular Nutrition, Herbal Science and The Power of Protein. Herbalife have 30% of the world market for meal replacements. Programmes: ” Get Lean Fit”, Get ripped with 24Fit”, performance nutrition
  4. Simple solutions: skipping breakfast have a shake, min 15 g of protein per meal, strength training 3 times a week etc etc .
  5. Body Composition Testing – Why isn’t everyone doing this? All gyms and slimming clubs??
  6. Huge demand for products and services i.e. numbers overweight, diabetes epidemic and numbers playing sports.
  7. Wellness Trends – Plant based protein is hot! – Consumers focus on body shape not just counting calories, body fat not weight. They are aware that protein can assist in weight management and provide a feeling of fullness. And the benefits of plant protein are gaining momentum. A trend towards fitness based results.
  8. Support of large and successful company operating in 80 countries. e.g. marketing and training support
  9. Huge success with our 3 day trial a great tool for referral marketing.
  10. Facebook as a business tool, using secret facebook groups, for example
  11. 24Fit coaches get in the best shape of their lives and then inspire others.
  12. Herbalife 24 Performance Nutrition is attracting a younger more athletic distributor group.
  13.  Sponsorships – Ronaldo and so many more
  14. Incomes


New Gluten Free Post Workout Shake – Pro 20 Select

PRO 20 Select is a delicious water mixable, high protein  that is low in sugars and provides your body with key nutrients it needs. Free from dairy, gluten, artificial sweeteners or colours, this vegetarian low sugar shake contributes to your daily intake of protein, fibre and key nutrients, without having to compromise on the taste.

And comes with a personalised programme which includes your protein factor and calorie recommendation based on your resting and active metabolic rates. More info on Pro 20 Select

Samantha Clayton Working With Cristiano Ronaldo

Real Madrid superstar Cristiano Ronaldo has revealed British Olympic sprinter Samantha Clayton, who is also Herbalife Director of Worldwide Fitness Education, as his personal trainer and the woman that keeps him in shape.

samantha clayton

Samantha is co host of Herbalife’s 24Fit DVD fitness program. a box set with 13 DVDs; a 24-week workout program covering flexibility, cardio and strength training.

Herbalife is proud to be the Global Nutrition Partner of Cristiano Ronaldo.

Herbalife Nutrition provide nutrition experts to help Ronaldo fuel his game, including Dr John Heiss, the man behind Herbalife24 sports range. Herbalife’s fitness expert, Samantha Clayton, helps him with his fitness off the pitch too.

24 Fit DVDs

Strength training done properly, with clear instruction from the 24 Fit Workout DVDs(12 DVDs plus intro DVD) will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain! It’s all about progression, based on the science of periodisation training, taking you through three 8 week phases during the 24 week programmme. With 3 levels of difficulty so any age, any condition, anyone can build a better body! (beginner, intermediate and advanced). Complete the 24 week programme, then re-start going up a level and using a new resistance band.


Real Madrid superstar Cristiano Ronaldo has revealed British Olympic sprinter Samantha Clayton as his personal trainer and the woman that keeps him in shape