Look Good. Feel Better.

April-30-2019

According to mentalhealth.org 74% of UK adults have felt stressed at some point over the last year, meaning as individuals we need to understand what is causing us personal stress and learn what activities we can take to reduce it for ourselves and those around us. 
One of the answers to some of our stress related problems could be to dance. Dancing boosts your heart rate, works your leg muscles and forces you to work on coordination and balance. But the benefits of dancing go way beyond the physical, it can also do quite the number on your mental wellbeing. 
Happy hormones
Scientifically when the body feels good, the mind does too. Dancing helps reduce levels of cortisol – a stress hormone – and causes the body to produce endorphins, neurotransmitters that create a feeling of comfort, relaxation, fun and power; in other words, dancing makes us happy!
Distract yourself from everyday life
Dancing relieves stress by helping you distance yourself from stressful events in your life, allowing your brain to recharge and face the next day with renewed energy. When you dance you are so focused on your movement, the music, and your partner, that you can’t think about anything else.
Express yourself
Stress often builds up in the body because we don’t get enough opportunities to express our feelings. Dancing is a great way of dealing with these feelings and releasing them through movement. The fact that you tend to dance to music that you enjoy also contributes to this.
Socialise with other people
Considering that over nine million people in the UK say that they are always or often lonely, which can cause higher levels of stress, attending a dance class could be the way forward. Dancing with a partner can quickly builds trust, co-operation and give you positive feelings. There are plenty of websites to find a class near you: Age UK and Dance Near You.
Contribute to your mental and physical health
Nothing makes you feel less stressed than when you know you’re doing great things for your physical and mental health. Keeping your brain active is super important particularly as you get older. A great way to do this is by learning a new dance routine and remembering the steps.
From increased flexibility, stronger bones and building muscle tone, dancing is a total body workout as it requires you to use lots of different parts of your body. You don’t even need to be a particularly good dancer, as long as you’re moving to the music, you’re getting a wide range of physical benefits.
Simply have fun!
Popular TV shows like Strictly Come Dancing prove that dancing is fun to watch and even more fun to participate in. Often people are put off by other exercises like running or cycling as they can be quite repetitive, but with dancing you can do anything you like, and this makes it a much more enjoyable alternative. 
If you want to find out other reasons why dancing is good for your health click here.

April-05-2019

April 7th of each year marks the celebration of World Health Day, a global campaign recognised and sponsored by the World Health Organization (WHO). Over the past 50 years this has brought to light important health issues such as mental health, maternal care, child care, and climate change. Specifically, this year they are focusing on universal health coverage because in the world there are millions of people who still have no access to health care. The key to achieving it is ensuring that all people and communities have access to quality health services where and when they need them, without suffering financial hardship. And there are many ways you can be a part of this.
Fundraise or donate to you chosen charity
With more than 185,000 registered charities in England and Wales, even donating a small amount can make a huge different to someone’s life. A charity close to Forever’s heart is Rise Against Hunger, an international hunger relief organisation that distributes food and life-changing aid to the world’s most vulnerable. Their aim is to end hunger by 2030 and Forever is helping them do this by organising packing events around the world and donating money. We have already reached our global goal of over one million meals (2,741,030 meals packed, 24,918 lives nourished, 11,706 volunteers engaged, 27 global events held) and we now plan to pack even more in 2019!
Look after your own health
To stay fit and healthy is important to everyone around the world. It's just simple, everyday habits like drinking enough water, eating a nutritious diet, getting enough sleep, exercising more and regular medical check-ups that can ensure we stay as healthy as we can be. After all, if everyone in the world tried to improve their own personal health, this could have a large global impact.
Spread the WHO message on social media
If you’re supporting a health charity or simply want to share your opinion on World Health Day, use the hashtag #WorldHealthDay on social media with quotes, messages or images. Or, if you’re a business, how about instead of producing all your own content, you ask your followers to help?
Educate your colleagues about World Health Day
When we’re busy at work, we often take our health for granted and don’t think about others around us, and you’ll be surprised to find out how many people around you don’t know much about life-threatening diseases. Why not educate them about health-related subjects you feel passionately about?
Volunteer
Perhaps you are on a career break, retired or a student; why not use your time, skills, knowledge, and experience by volunteering? Your own life experiences could encourage and support others with their health problems and make a real difference, plus it will also be a rewarding experience for you! There are many ways you can volunteer, for example by helping out in a local charity shop, visiting and befriending the elderly in a care home or by welcoming patients into hospitals.
World Health Day may just be one day, but it is a day that reminds us of the importance of health. How often do you think about yours?

March-25-2019

The first quarter of 2019 is coming to an end and that means all the good habits you picked up during the #BeResolute campaign are well and truly embedded into your routine, right? If instead you find yourself reminiscing about how you spent last weekend sedentary on the sofa eating a takeaway and a family-sized bar of chocolate, you’ll be pleased to hear that there’s still hope. Put that weekend down to a momentary blip, dust yourself off and do whatever you need to do to introduce those good habits back into your life. And, as always, Forever Living is here to help!
Our Vital5 programme contains five nutritional supplements that have been designed to support your overall health, so that you can maintain the good habits you know your body craves. Each pack contains Forever Aloe Vera Gel, Forever Daily, Forever Active Pro-B, Forever Arctic Sea and Argi+. Take each of these supplements alongside a healthy diet and daily exercise programme and you’ll easily get yourself back on track. Read on to discover more on how Vital5 can help you to maintain good habits.
Promote Healthy Digestion
You may be surprised to learn that the state of your digestive health could lead to numerous other health concerns such as extreme fatigue, a weakened immune system, skin issues and metabolism problems. That’s why it’s important to keep your gut in tip-top condition by doing everything you can to ensure stress, diet, and environmental and lifestyle choices don’t send your gastrointestinal health into quandary. Thankfully Vital5 contains Forever Active Pro-B and Forever Aloe Vera Gel, two impressive gut governors!
Forever Active Pro-B is at the forefront of research and each supplement is made up of six synergistic bacteria strains. Each strain goes through thorough testing and has been selected for its ability to bypass stomach acid for optimal delivery into the intestines. Forever Aloe Vera Gel complements every ingredient captured inside Forever Active Pro-B and offers additional digestive support. This fresh-tasting drinking gel contains an incredible 99.7% pure aloe vera and it’s an excellent digestive aid since it supports gastrointestinal health.
Build Immunity
There’s never a good time to catch a cold, but when you are trying to instil good habits, a cold can throw all your good work right out of line. The good news is that a healthier lifestyle will eventually make you less susceptible to catching colds, but before you get there it’s important to put things in place that protect you from this everyday menace.
Your immune system is fragile and demands a constant supply of nutrients to ensure it remains balanced; this is so it can properly defend your body from infectious organisms and other unwelcome substances. Ensuring you feed your body correctly can help boost, strengthen and support your immune system, and thankfully there are many foods that are rich in the vital vitamins and minerals needed to keep your immunity happy and healthy.
Citrus fruits, bell peppers, broccoli, spinach and poultry are all excellent foods to pack into your diet at times when a heightened immune system is important. Each of these items contain vitamins that are essential in helping to maintain the normal function of the immune system, most notably vitamins A and C.
Vitamin A also contributes to the maintenance of normal mucous membranes. Mucous membranes may sound unattractive, but these secretion glands line vital structures in the body to protect the tissue from external factors that may cause harm. Mucous membranes can be found in the mouth, respiratory tract, nose, lungs and other organs. If vitamin A sounds like a nutrient you need in your diet, consider introducing your household to Forever Daily.
Vitamin C is an antioxidant which means it protects cells from oxidative stress. Oxidative stress occurs when foreign bodies cause an imbalance in the body, but antioxidants can help the body to neutralise any harmful effects. If you’re after a supplement loaded with vitamin C, Forever Daily and Argi+ are what you need. Forever Aloe Vera Gel also contains vitamin C. This combined with its high aloe content makes Forever Aloe Vera Gel a powerful protector against germs, as aloe also naturally benefits immune health.
Help Your Mental Concentration
Keeping your mind active as you age is absolutely essential if you want to slow natural deterioration, and thankfully there are several important nutrients that specifically benefit your mind.
One nutrient you may not be familiar with is docosahexaenoic acid, also known as DHA. DHA is an omega-3 fatty acid that forms one of the core structural components of the brain; it’s also present in nerve tissues and the eyes. Not many food sources provide DHA but oily fish, seafood and algae are the major omega-3 players if you are looking to up your intake. If fish tends to be absent from your diet, it’s important to ensure that you don’t become deficient in DHA, as although your body will naturally produce the substance, the amount is quite minimal. Forever Arctic Sea contains both the fatty acids DHA and EPA (eicosapentaenoic acid). DHA contributes to the maintenance of normal brain function, as well as vision and blood triglyceride levels. Both DHA and EPA contribute to the normal function of the heart.
B vitamins are also excellent for one’s mental concentration. Thiamine (vitamin B1), niacin (vitamin B3) and folate (vitamin B9) all contribute to normal psychological function, pantothenic acid (vitamin B5) contributes to normal mental performance, and niacin, folate and pantothenic acid also contribute to the reduction of tiredness and fatigue. Next time you’re feeling a tad sluggish, you’ll want to reach for foods rich in B vitamins such as meat, fish and nuts. Forever Daily is also high in these B vitamins.
Folate (vitamin B9) and vitamin B12 often work together, so if you are deficient in B12, it’s likely that you’re also deficient in folate. Natural folate is found in foods like spinach, beans and dairy, and folic acid is a synthetic form of the vitamin, which is added to supplements and foods like flour and cereal. Folate and folic acid have the same basic molecular structure, they both function the same in the body and they both offer the same health benefits. For a supplement that combines both vitamin B12 and vitamin B9, choose Argi+.
Beautify Your Skin
Oily skin peppered with blemishes is something everyone hopes to ditch along with other awkward teenage memories, but unfortunately for many, spots continue to pop up long into adulthood. Thankfully it is possible to take a proactive approach to skin health, and one thing you can do is think about what vitamins and minerals you consume.
There are several skin-loving nutrients that your skin will thank you for including biotin (vitamin B7 or vitamin H), niacin (vitamin B3), copper, zinc and vitamins A and C.
Biotin can be found in dairy, veg and nuts; avocados and whole grain cereals are packed with niacin; seafood, organ meats and legumes are natural sources of copper; poultry, shellfish and mushrooms contain zinc, and leafy greens and dairy are great for vitamins A and C. Forever Daily is the winning supplement when it comes to delivering these much-needed vitamins.
When it comes to the role of vitamin C and the skin, this nutrient is more interested in the skin’s function; vitamin C contributes to normal collagen formation for the normal function of skin and teeth. Collagen is an amino acid protein which occurs naturally in the body to give structure and tone to connective tissues, but collagen can deplete with age which means sagging skin and an aged complexion. Forever Aloe Vera Gel is high in vitamin C and aloe itself is also an amazing ingredient when it comes to skin. Not only is aloe soothing on sensitive and irritated skin, it has also been revered for centuries for carrying properties that lead to a beautiful complexion. As a highly-absorbent nutrient, aloe that’s consumed orally can work fast from the inside and incredibly, our Forever Aloe Vera Gel is as close to the natural inner leaf as you can get!

March-08-2019

We all know it’s good to keep fit. When a new year starts and your friends and family start to focus on their fitness goals too, it can be easy to feel motivated and to start yourself on a fitness plan. But, how do you keep up that momentum once everyone else begins to drop off? How can you turn those exercise sessions into fitness habits and move from short-term to long-term wellness? Here are a few key tips on how to establish long-term fitness habits.
Have a realistic fitness goal in mind
Before you embarked upon this new fitness journey, you probably had a vague idea of why you were doing it. Maybe you wanted to feel less tired walking up hills, or perhaps you just wanted to feel a bit better in your own skin. While these are great reasons to start, it can be hard to motivate yourself to continue with such a vague goal.
If you’re looking to stick to your fitness plan for the long-term, a solid, specific goal is really helpful. Whether your fitness goal is big or small, you need to spell it out in simple terms. For instance, “I want to lose half a stone in 3 months so that I can fit into my swimsuit for my summer holiday”. This gives you a clear target to aim for, whilst also telling you where to focus your energy in the gym.
Remove any potential barriers
This may seem obvious, but it can be easily forgotten along the way. Procrastination is often born from uncertainty, and this uncertainty is probably caused by those things you’ve neglected to think about and remove. Make it as easy as possible for you to complete your workout. 
This could mean planning your workout before you get to the gym, so there’s no in-between time while you decide on your routine. It could be laying out your clothes and a water bottle the night before your morning run and placing your shoes by the door. Perhaps you’re skipping the gym after work a lot because it’s out of your way on the drive home – maybe you should choose a new gym that’s en route. It’s all about being proactive and making sure you are ready to go when you need to be.
Do the work out you enjoy
If you hate your work out, you simply won’t do it. Just because your friend loves indoor cycling, it doesn’t mean that you will. That latest fitness trend may look fun in the videos, but actually, you’d rather just do a normal session at the gym. You need to find something you like, so keep giving things a try until you find the one that works for you.
That’s not to say that you should stick to the exact same routine every time you work out. It’s best to be able to keep pushing yourself, so find ways to keep improving whatever you choose.
Choose your work out buddy carefully
No doubt you’ve been told before that having a work out buddy will help you stick to your fitness regime. That you’ll be less likely to skip exercise if you feel like you’re letting them down, and that they will help to keep you motivated.
Whilst this sentiment is true to some degree, it’s important to choose your work out buddy very carefully. If you choose someone who is likely to let you down a lot then they can actually be detrimental to your fitness goals, as you might find yourself picking up their bad habits and skipping workouts. Make sure you choose someone who is just as attached to their goals as you are. 
Be aware of your own progress
Whether it’s feeling happier in your own skin, finally getting a good night’s sleep, or just being able to walk up a steep hill without feeling out of breath, make sure you keep an eye out for your own personal progress indicators. Noticing those little differences can really motivate you to push on and achieve more.
The easiest way to establish long-term fitness habits is simply to keep going. Make your workouts easier to accomplish, make them enjoyable and keep an eye on your progress and you’ll find it a lot easier to keep going. 
What are your best tips for establishing long-term fitness habits? Let us know in the comments!

March-05-2019

Protein shakes are everywhere these days and there are loads of different varieties out there on the market, but Forever Living’s soy-based protein shake, Forever Lite Ultra, is rich in goodness that can be enjoyed by any adult– not just by those who are mad on muscle-building! If you find yourself wondering why everyone you know appears to have a pack of this milky treat in their cupboards, you may be interested to learn that a Forever Lite Ultra shake offers benefits that go beyond the gym and into the real world. Read on to find out why Forever Lite Ultra shakes are beneficial in the everyday.
They are nutritious
Forever’s shake is high in twelve vitamins and nine essential minerals, which is pretty impressive for something that tastes so good. You can also easily add different fruits and vegetables to further increase its nutrient value and to shake up the flavour if you fancy something with a bit more zing. If you are craving a mid-afternoon snack but don’t want to raid the biscuit jar, try the chocolate shake with hazelnut milk for a filling and rich-flavoured treat that won’t leave you feeling guilty – in fact, the additional nutrients will probably make you feel even better than before!
They provide plant-based protein
The soya bean really is a marvellous creation and it’s long been enjoyed by vegetarians whose diet is naturally lacking in animal protein, and that’s because soya provides high quality protein that’s low in saturated fat and high in omega-3 fatty acids. Soya’s also an excellent source of fibre and it contains amino acids – muscle and tissue are made from amino acids, so this is important for daily bodily functions.
They help aid recovery
The reason why gym-lovers are often accompanied by a protein shake is because protein contributes to a growth in and to the maintenance of muscle mass. After a gruelling exercise session, your muscles are crying out for protein to help them to properly recover. If you’re not into the gym, a protein shake will also do you some good after you’ve played your favourite team sport or if you’ve simply had a busy day running after the kids.
They assist your immune system
Forever Lite Ultra is high in vitamins D, C, B6, iron, zinc, copper and selenium and all these nutrients contribute to the normal function of the immune system. A strong immune system is important for protecting you against viruses and illnesses, so you’ll want to ensure you’re well defended, particularly as temperatures are all over the place this season.
They strengthen your muscles
As well as the protein itself, vitamin D, magnesium, potassium and calcium all also contribute to normal muscle function. Protein helps with the growth of muscle mass, but big muscles are pointless if they don’t work as they should! With Forever Living’s protein shake, you can enjoy the creamy drink in the knowledge that it’s helping your muscles and so much more.
They will give you a boost
It’s likely that you need a fair boost of energy at some point in your day and this delicious shake may be just what your body needs. Vitamins C, B2, B6, B12, magnesium and iron all contribute to the reduction of tiredness and fatigue, so drinking Forever Lite Ultra, which is high in all these nutrients, will help to give you the pick-me-up you need.
They are quick and easy
Simply scoop, add the milk of your choice, secure the shaker lid and shake vigorously! This shake really is ideal for people who are constantly on the go with busy lifestyles, and if you want to add fruit, the same method applies but you may find it easier to use a blender. You can drink this shake at breakfast or lunch, or as a snack between meals. If you are looking for ways to add soy-protein to your diet without drinking it as a shake, try sprinkling the powder on your porridge, ice-cream or fruit, or use it to make delicious pancakes – yum!
Do you fancy giving Forever Lite Ultra a try? For recipe inspiration and ideas, check out our F.I.T. brochures here. #BeResolute
Have you tried Forever Lite Ultra? Share your favourite recipe in the comments below.

February-27-2019

I used to find time to go to the gym and workout, but this completely stopped when I started my family. I just did not make time for myself anymore, and if I did go on the occasional jog or attend the odd yoga class, I was not consistent enough for it to make a difference. As a busy, married mum of two boys aged 4 and 7, my family comes first and that meant I would often drop my routine in order to care for my children.
To add to this, I have always struggled with my weight. From the age of 18 I tried every other popular weight management programme out there, but I always found myself slipping back into bad habits. I realise now that those programmes were always just about what I was eating, rather than combining diet with exercise, so when I heard about Forever Living’s #BeResolute campaign and the January 24-Day Challenge (which consisted of doing a nine-day body reset followed by a fifteen-day fitness programme), I thought this sounded exactly like what I needed to finally get myself back on track and feeling fitter.
There are various levels of the F15 programme (the fifteen-day fitness plan) depending on your fitness level, but since I had not really done any form of exercise, I started with Beginner Level 1. This can then lead onto Beginner Level 2, Intermediate Level 1 and 2 and Advanced Level 1 and 2.
My hope was that this programme would inspire me to start eating healthily, reset my bad habits and get me exercising. I had also seen photos of myself over Christmas which I was not pleased with; my clothes were getting very tight, too tight, and I was uncomfortable with myself. I noticed I’d slipped into a habit of having a glass of wine most evenings and reaching for the chocolates, and I knew this wasn’t good. My mind was made up and I spoke to a friend about the programme, and as a result we decided to do it together. It was great to have the support and we were able to motivate each other throughout the whole process.
On day one, I asked my husband to take some photos of me – I kept checking back on these images throughout the challenge and I really found this added to my motivation levels. Day one also meant starting the C9 – a nine-day weight management programme that revolves around a purposeful meal plan, gentle exercise, supplements and purifying aloe to cleanse your body, adjust your mindset and stop those bad habits.
The first day of this was probably the toughest but, in my head, I knew it was a mind over matter journey. I also had some cravings but the C9 comes with a list of free foods (fruit and veg) that you can tuck into when you get hunger pangs, so it was great to be able to use this. A medium apple, some cucumber sticks and steamed broccoli – which I love – was all I needed to curb my hunger on day one, although I will admit that I did go to bed early! However, by the time I woke up on day two, I already felt a difference, and it felt good!
After the first two days had past – the two days that are notoriously the most difficult – I found the programme plain sailing. Having two soy-based protein shakes a day (Forever Lite Ultra), plus a 600-calorie healthy meal cooked from scratch, made me feel great. The programme also includes supplements, Forever Garcinia Plus, Forever Therm and Forever Fiber, and these all play a part in assisting bodily processes* so that your body can keep on track by getting what it needs at the right time. Forever Aloe Vera Gel also plays a major role in this whole journey, aiding digestion and supporting immunity. It may have an interesting taste (challenging to some) but WOW, it makes you feel good!
To ensure I didn’t neglect exercise, I enrolled at my friend’s yoga studio. Yoga was something I really got into fifteen years ago, so it was good to try it again. I was also enjoying looking up recipes and getting creative in the kitchen. Some of my favourite meals included chickpea curry, salmon with rice, vegan mince bolognese with wholemeal pasta, and king prawns with wholemeal rice. I chose the vanilla flavour shake and mixed it with non-dairy milk alongside a couple of strawberries. If I did not have strawberries, I would use a couple of tablespoons of frozen berries.
Once the nine-day cleanse was over, I moved on to the F15, and it was great to see specific exercise routines and additional recipes for added inspiration. Having a poached egg with avocado on wholemeal toast was a particular favourite of mine! I also increased my exercise so that once a week I was doing 30 minutes of jogging and two hour-long sessions of hot yoga. I must admit, when I first started the exercises, I thought they were a challenge, but I felt great afterwards and knew it was essential to keep up – it was the mind over matter. My little boy also asked if he could start coming to yoga with me, and it’s amazing to do it together.
At the end of the challenge we took my photo again, and I was so excited to see the difference. My tummy and thighs felt more toned and my clothes were not as tight. I felt I looked better and I also felt stronger in myself. Having a friend do this alongside me helped as we kept each other boosted and we were able to inspire each other with different meal ideas.
Now that the programme has finished, I am continuing to attend the yoga classes with my son, I’m jogging once or twice a week and I am certainly eating more healthily. I am also saving that glass of wine for the weekends and the chocolate cravings have stopped altogether!
I would most definitely repeat this programme when and if I need to in the future and I’m looking forward to being able to start with the intermediate level next time. I highly recommend the Forever F.I.T. Programme to anyone who wants to look and feel better – it’s really flexible and can work for anyone.
*Forever Garcinia Plus is high in chromium. Chromium contributes to the normal macronutrient metabolism and to the maintenance of normal blood glucose levels. Forever Fiber is for digestive health; it’s high in fibre and low in saturated fat. Forever Therm is high in vitamins C, B2, B6, B12, niacin, folic acid, pantothenic acid. All these vitamins, amongst other things, contribute to the reduction of tiredness and fatigue. Vitamin C also contributes to normal collagen formation for the normal function of cartilage and bones; vitamin B6 contributes to normal energy-yielding metabolism; B2 protects the cells from oxidative stress; folate contributes to normal blood formation and psychological function, and B12 and niacin contribute to normal function of the nervous system.
What’s your favourite meal plan when following the F.I.T. programme? Let us know in the comments.

February-22-2019

The first two months of the year are nearly over and it may be challenging to stick to your exercise plan at times. Although it’s hard to stay motivated, be encouraged as you’re doing a fantastic job and people are already beginning to notice how great you look – even if they don’t say it aloud! Spring is also on its way which means you can soon move your exercises outdoors. Things will soon start to feel easier and part of your routine. 
Still, we know that continuing to #BeResolute can be difficult, so if you do feel like your motivation is starting to wane, read on to gather some inspiration from five exercise experts, including former professional rugby player Ben Cohen and professional dancer and yoga instructor Kristina Rihanoff.
Ben Cohen – The Press Up
For me, training first thing makes me feel good and sets me up for the rest of the day, but you have to find what works for you and stick with it. You don’t need to spend hours in the gym – I’m only in there for 30 minutes as 30 minutes of high impact exercise is far more impactful than spending 2 hours burning out – and I always warm up by focusing on exercises that work my core. I really believe that having a strong core gives a great foundation to the rest of your physical fitness. I then begin my weight training, followed by a sprint on the treadmill at 15-16km/h on a 4% incline – I do this for 30 seconds to 1 minute each morning.
To engage your core, sit tall with your chest lifted and shoulders back – your spine should naturally curve inwards towards your lower back. Your deep abdominal core muscles are usually just inside your pelvic bones; gently draw these muscles in so that your stomach feels tight but do not over-brace. Now that you’ve engaged your core, you should be able to perform a press up correctly; just make sure you keep it engaged throughout the exercise. A press up will work your shoulders, chest and triceps.

• Your head should be neutral and in line with your spine; face in the direction you are moving.
• Keep hands level with your chest, pointing forward with fingers slightly separated.
• Keep your back, legs and arms straight. Your elbows, shoulders and wrists should all line up.
• Your feet should be perpendicular to the floor and hip-width a part, but you can bring them closer together to make the exercise harder. Stay tall on your toes.
• Bend your elbows to lower your chest towards the ground.
• When you go down, try and get your chest close to the floor.
• Straighten elbows to rise up and repeat.

Kristina Rihanoff – the Cat Cow Pose
I wanted to get back into shape after the birth of my daughter Mila, but needed a low impact exercise, so yoga was my first choice. I had to make the effort to do something every day, even if I only had 15 minutes, so I started with basic yoga exercises and poses; it was scary though as, I couldn’t feel my core and got out of breath quickly. Coming from a competitive background, I had the mindset that although the first steps were very hard, I knew my body would adjust. Apparently it takes thirty days to retrain your body, but some days all I could manage was a walk around the garden with Mila while she was sleeping! I had to tell myself that it’s okay not to feel great some days after a workout, and I found it helpful to surround myself with positive people.
There’s lots of basic yoga poses out there and you can read about some of them here. I really like the Cat Cow Pose – it’s great for your spine and lower back, which was essential to me once I had Mila. It also strengthens your abdomen. 

• Start on your hands and knees. Your wrists should be directly under your shoulders and your knees directly under your hips. Your fingertips need to point towards the top of your mat and your head should be in a neutral position; soften your gaze downwards.
• To move into the Cow Pose, inhale as you drop your stomach towards the mat. Lift your chin and chest, and gaze towards the ceiling.
• Broaden your shoulder blades by drawing them away from your ears.
• To move into Cat Pose, draw your stomach towards your spine and round your back towards the ceiling. Do this as you exhale. This pose looks like a cat stretching its back.
• Without forcing your chin to your chest, gently move the crown of your head towards the floor. 
• Every time you inhale, move back into the Cow Pose, and as you exhale, return to the Cat Pose.
• Rest by sitting back on your heels with your torso upright.

Sarah Matyjasik – The Super Squat 
My favourite exercise at the moment is the squat – it’s an excellent all-round core and lower body exercise. It's so versatile and can be done in so many different ways using alternative stances, e.g. narrow (using the muscles on the outside of your quad), wide (strengthening your inner thighs) and squatting deep (or pulsing) with a good range of motion. I have found that using an Olympic bar with 5/10/15kg plates, going below parallel, and using a sumo (wide) stance whilst pulsing with good range, has been super effective in making changes to my quads, inner thighs and glute strength.

• Stand with your feet shoulder-width apart and your toes pointed slightly outwards.
• Bend your knees and lower your hips as though sitting down.
• Lower your hips until they are even with your knees. Keep them slightly forward.
• Push straight back up, lifting your hips up and forward. Don't curve your spine. 

Marcus Leach – The Russian Twist 
One of my favourite exercises is the Russian twist. If you have limited time to focus on your core, this is a great exercise as it engages all of the abdominal muscles, the obliques and the lower back muscles. This exercise also helps with your posture and balance. Having a strong core is vital with the amount of time I spend on the bike; whilst it’s my legs doing the pushing, without a strong core I wouldn’t be able to remain stable on the saddle for hours at a time. It gives me a solid platform for my hips, thighs and knees to work from, ensuring the most efficient transfer of energy into my pedal stroke. 

• Sit on the floor with your knees bent as though you’re in a sit-up position. The feet should be kept together and slightly above the ground or put under a stable surface. 
• The torso should be kept straight with the back kept off the ground at a 45-degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together.
• The arms should then be swung from one side to another in a twisting motion, with each swing to the side counting as one repetition. When moving your arms during the exercise, it is crucial to not stop between repetitions or else you will lose the effect of working the abdomen.

Mike Butterworth – The Bicep Curl with Shoulder Press 
Anyone wanting great looking arms will love the bicep curl with shoulder press. I love it as it works the front and back of the arm as well as the shoulder muscles. Whether you are male wanting to look good in your t-shirt on a Friday night, a bride-to-be pondering her off the shoulder wedding dress, or simply someone getting back into shape and wanting to tone up your arms, this exercise is a great all-rounder. All you need is a pair of light dumbbells and you’ll be able to work your biceps, triceps and shoulders.

• Stand with your feet directly under your hips and hold a dumbbell in each hand with your palms facing out. Bend your elbows, bringing the weights to your shoulders and perform a bicep curl.
• Stabilise your torso and keep your arms moving upward, straightening the arms above you and performing an overhead press with your palms facing out.
• Bend your elbows, coming back to the end of your bicep curl, and then straighten your arms back to the starting position to complete one rep.
• Perform two-to-three sets of ten-to-twelve reps.

Incorporate these workouts into your exercise routine and you should start to notice more muscle definition. Mixing things up and trying different things will help to keep your workout interesting and it’ll give you the motivation needed to power through and reach your goals. #BeResolute 
What’s your favourite exercise? Let us know in the comments below.

February-18-2019

Coeliac disease is a digestive condition in which the immune system attacks itself when gluten is eaten. It affects at least 1 in 100 people in the UK, but not everyone who cuts out gluten from their diet is doing it because they have this disease. According to Mintel, 7% of adults say they avoid gluten because of an 'allergy' or 'intolerance', and a further 8% avoid it as part of a 'healthy lifestyle'.
Even though a gluten free diet means excluding foods that contain the protein gluten, for example wheat, rye and barley, you don’t have to sacrifice the joys of tasty food or eat unhealthily. In fact, fruits and vegetables are naturally gluten-free and really good for you, as they contain many nutrients that our bodies need on a daily basis in order to function.  
You’ve probably seen various gluten free products in your local supermarket, but you can also make plenty of easy gluten free recipes at home.  If you’re on a gluten free diet, let these recipes from Forever inspire you from breakfast to dinnertime.
Gluten Free Spinach and Bacon Frittata Recipe
Frittata is a simple and versatile dish that can be enjoyed at breakfast time. It is essentially a quiche without the crust, making it the perfect gluten free recipe. Our spinach and bacon frittata recipe below makes the perfect protein-rich meal to kick off your day!
Serves 4
Ingredients

• 8 strips bacon, diced
• 8 large eggs
• 1 onion, diced
• 1 tomato, quartered
• 400g spinach
• 250ml almond milk
• Salt and pepper
• Sunflower Oil

Method

• Preheat oven to 200°C.
• Heat a small amount of oil in a cast iron frying pan over a medium heat. Add the bacon and cook until crisp. Remove the bacon, but keep your frying pan on the heat.
• In a large bowl, combine the milk, bacon, salt, pepper and egg. Stir well and set aside.
• Add the onion to your frying pan. Sauté until soft and then add in the tomato. Cook for 2-3 minutes until also soft, then add the spinach, stirring often until the spinach is wilted. 
• Pour your egg mixture in the frying pan and let it cook for 4-6 minutes. The eggs should be just beginning to set.
• Bake in the oven for 10-15 minutes, until eggs are completely cooked through.

Gluten Free Asian Chicken Lettuce Wrap Recipe
If you’re looking for an easy lunch recipe that’s bursting with flavour, try out our gluten free Asian chicken lettuce wraps. Feel free to add different vegetables, seasonings and other ingredients to adapt this recipe to your own taste.
Serves 2 as a main meal, or 3 as a snack
Ingredients

• 1 tbsp coconut oil
• 2 chicken breasts, diced 
• Salt and pepper
• 2 cloves of garlic, chopped finely
• 1 onion, diced
• 5 tbsp hoisin sauce
• 1 tbsp oyster sauce 
• 2 tbsp gluten free soy sauce
• 2 tbsp rice vinegar
• 2 tsp ginger, grated 
• 2 tsp sesame oil
• 2 spring onions, chopped finely
• 2 heads of little gem lettuce, washed and leaves separated

Method

• Heat the coconut oil in a saucepan or frying pan on a medium-high heat.
• Add the chicken, season with salt and pepper, then cook for 5-7 minutes until cooked through.
• Meanwhile, in a bowl, whisk together the garlic, onion, hoisin sauce, oyster sauce, soy sauce, rice wine vinegar, and ginger.
• When the chicken is cooked, drain the fat from the pan, then return it to the hob.
• Add the sauce mixture to the chicken and cook until the onions become translucent, stirring frequently to prevent burning.
• Add a few spoonfuls of the chicken mixture to each lettuce cup and top with the chopped spring onions.

Gluten Free Beef and Vegetable Casserole Recipe
A casserole is a traditional winter recipe that is not only easy to prepare, but is also the ultimate comfort food. This gluten free recipe can also be cooked in a slow cooker if you prefer to come home to a cooked meal after a long day.
Serves 4

February-13-2019

If you’re focusing on your fitness goals this year, whether you’d like to build muscle or consume a healthier diet, protein shakes are a must! Not only do they form a vital part of Forever’s fitness programmes C9 and F15, but they also help to fuel your workouts and satisfy your hunger between meals. In just a couple of minutes, you can make a super easy Forever Lite Ultra soy protein shake that tastes great and nourishes your body with just a few ingredients. Here are a few of Forever’s favourite protein shake recipes for you to enjoy anytime of the year…
Strawberry and raspberry with Forever Lite Ultra chocolate
This high-protein shake is nice and simple, but it does not skimp on flavour one bit due to its creamy texture and chocolate taste. Both berries are also an excellent source of fibre, folate and potassium.

• 1 scoop of chocolate Forever Lite Ultra

• 250ml of almond milk

• 130g of fresh or frozen raspberries and strawberries

• Blitz in a blender

• Serve in a glass with ice

Pineapple and peach with Forever Lite Ultra vanilla
Enjoy a taste of the tropics with this light and refreshing pineapple and peach protein shake. Both fruits are packed full of vitamin C – the perfect treat for breakfast or as a post-workout meal.

• 1 scoop of vanilla Forever Lite Ultra

• 250ml of almond milk

• 130g of fresh or frozen pineapple and peach slices

• Blitz in a blender

• Serve in a glass with ice

Avocado and mango with Forever Lite Ultra vanilla
Jump on the avocado trend with this delicious avocado and mango smoothie. Avocados are packed with fibre, folate, and vitamin K, and they give this smoothie its creamy texture while the mangos provide plenty of sweetness!

• 1 scoop of vanilla Forever Lite Ultra

• 250ml of almond milk

• 130g of fresh or frozen mango slices

• 1 medium ripe avocado

• Blitz in a blender

• Serve in a glass with ice

Drinking protein shakes as part of your weight management regime is just another perfect way for you to #BeResolute in 2019!
Have you got a favourite protein shake recipe? Let us know by commenting below.

February-08-2019

If regular fitness and exercise is something you shifted up a gear in January, your body is likely to be feeling the effects of the workout. Aches and strains are absolutely normal and likely a good sign as these sensations indicate that your routine is at the right level of challenge to make an impact on your muscles and waistline.
If you’ve decided to keep on going with your routine throughout February and beyond, first of all, well done! Not everyone is as determined as you to achieve their goals so you should be very proud. And now that you have begun to establish a routine, it’s important to ensure that you have the right nutrition in place to support you during your workout. This blog will examine some of the vitamins and minerals required to keep your bones, muscles and bodily systems happy as you exercise, so that you can continue to #BeResolute and hit the gym regularly.
Calcium, vitamin D and magnesium
Most people know that calcium is good for your bones but actually, vitamin D and magnesium also play essential supporting roles and, in many cases, calcium would struggle without their assistance! It’s also not just your bones that benefit from these nutrients, your muscles also profit from a piece of the action.
Calcium, vitamin D and magnesium all contribute to the maintenance of normal muscles and bones; two body parts that have had a hammering over the last month if exercise is new to your agenda. Calcium is found in dairy products like milk and cheese, but foods like tinned sardines (with bones), okra, kale and broccoli are also excellent sources. When it comes to the muscles, calcium’s role is to regulate contractions, and this includes your heartbeat – another reason why it’s essential if you’ve taken up strenuous exercise! The average adult needs 700mg of calcium a day and a deficiency in this macromineral could lead to muscle weakness, bone pain and partial fractures.
Vitamin D facilitates calcium’s absorption and a study published by The Journal of the American Osteopathic Association identifies that vitamin D cannot be metabolised efficiently unless an adequate amount of magnesium is also in the system, so all three of these nutrients depend on the other in order to properly fulfill their duties. Vitamin D is found in fatty fish like salmon and mackerel, and magnesium can be sourced from potatoes, spinach and tomatoes.
Forever Living offers several great products that can help boost your vitamin and macromineral intake this February. Argi+ is the perfect sports drink to carry with you while you exercise as it’s high in vitamin D and if you chuck a Forever Fast Break bar in your gym bag to eat with your Argi+, you’ll gain all three of these mighty nutrients during your workout. A Forever Lite Ultra shake in chocolate or vanilla also makes for a delicious treat post workout, plus it’s high in all three of these muscle and bone-loving nutrients to ensure you are fully covered.

Protein
Fitness fanatics’ favourite food group should not be dismissed as a fad, because protein actually does play a major role in your body, and one that’s especially important during exercise. Protein contributes to the growth in and maintenance of muscle mass, and also in the maintenance of normal bones. That’s why it’s often favoured after a workout to help with repair and recovery.
The recommended daily allowance of protein is 46g for women and 56g for men, and Forever Lite Ultra provides a whopping 24g when made with skimmed milk. You can make up the rest with all sorts of delicious foods including eggs, chicken, oats, Greek yoghurt, broccoli, tuna and quinoa.

Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that does an immense amount for your body, particularly when it comes to growth and development. Since it’s water-soluble, vitamin C cannot be stored, and this means you need to constantly top up your daily supply.
The best sources of vitamin C can be obtained from a wide array of fruits and vegetables – another reason why it’s so important to eat your five-a-day! In terms of exercise, there are many benefits to ensuring your diet is high in this vitamin: vitamin C contributes to normal collagen formation for the normal function of bones and cartilage, and also to the reduction of tiredness and fatigue. In addition, if you consume 200mg, it will specifically help to maintain normal immune function after intense physical exercise.
The NHS state that adults aged 19-64 need at least 40mg of vitamin C a day, however consuming over this (but below 1,000mg) shouldn’t do you any harm – your body will just expel what’s not used. You certainly shouldn’t have a problem obtaining this minimum allowance if you eat a diet that’s rich in fruit and veg, but it’s useful to know that some fruit juices are also excellent sources of vitamin C. Be warned however, juices are often high in sugar and other additives or preservatives. Thankfully, Forever Living’s aloe drinking gels (Forever Aloe Vera Gel, Forever Aloe Peaches and Forever Berry Nectar) offer numerous health benefits, including a high dose of vitamin C, but these drinks are free from preservatives, additives and high amounts of sugar.
Another product that may be useful in assisting your exercise regime is Forever Therm. Forever Therm plays a significant role in Forever’s weight management programmes, including the C9 and F15, and that’s because it’s high in vitamin C and other nutrients, including vitamins B6 and B12.

Carbohydrates
Carbohydrates have unfairly been branded the nemesis of the healthy-eater in recent years, but this vital macronutrient actually plays an essential role, both as you work out and in your everyday life. If you eat enough, carbohydrates will contribute to the recovery of normal muscle function after highly intensive and long-lasting physical exercise; such exercise can lead to muscle fatigue and the depletion of glycogen store in skeletal muscle.
There are three types of carbohydrates: sugar, starch and fibre. Over half of your daily calorie intake should be obtained from carbohydrates (starchy foods that come from plants, fruits and vegetables) but you should only go for wholemeal starch options that are high in fibre – things like brown pasta, wholegrain bread and brown rice. This type of starchy food will slowly release energy throughout the day which is another reason why carbohydrates are essential before exercise. When it comes to sugar, we are talking about natural sugars that are found in fruit, vegetables and milk, not sugars that are added to products such as biscuits, cereals and fizzy drinks – those are the kind of ‘carbs’ you want to avoid!
Alongside wholegrain starches, vegetables, fruits, pulses, oats and nuts are all valuable sources of fibre. Adults should aim to consume 30g of fibre a day in order to support digestive processes but if you’re struggling to get your daily dose, a supplement like Forever Fiber may be helpful at keeping your fibre levels topped up. A sachet of Forever Fiber contains 5g of fibre and it can be mixed with water or your favourite beverage to make a mild-tasting drink.

And many more…
The above list is simply scratching the surface of essential nutrients your body requires, as actually many of the bodily systems work together. A compromised immune system, poor digestion and cognitive problems can of course impact one’s ability to effectively exercise, which is why it’s always important to eat a balanced diet that provides you with a wide variety of nutrients for every function. There’s no doubt that nutrition and exercise go hand in hand, so if you really want to push through the challenges this February, it’s essential that you do your research and eat well. Do this, and you will continue to #BeResolute through this month and beyond.
Do you take any Forever supplements to help with your nutrient intake? Let us know your favourites in the comments below.