Replacing Fizzy Drinks In Your Diet?


You should drink at least three 8 oz glasses per day, they say the longer it sits, the better it tastes. You can eat them as well but they are intended as flavoring and still work, so that is a personal choice.

The Vitamin C turns fat into fuel, the tangerine increases your sensitivity to insulin, and the cucumber makes you feel full. Try it for 10 days and see what you think!

Ingredients per 8 oz serving

1 slice grapefruit
1 tangerine
½ cucumber, sliced
2 peppermint leaves
Ice – as much as you like

Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and tangerine (or peel). Combine all ingredients (fruits, vegetables, 8 oz water, and ice) into a large pitcher.
Stir & Enjoy!

If you really want to cleanse then DRINK, DRINK, DRINK. Here are 8 home made vitamin water recipes to help you keep the water flowing!

As a rule, you should try to avoid, as much as possible, industrial food and beverages.

1) The Classical : Lemon / Cucumber:

Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

2) The Granite : Strawberry/Lime or Raspberry/Lime

Mix in a pitcher : 10 cups of water + 6 strawberries / 0r Raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

3) The Digestive : Fennel / Citrus

First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool.
Mix in a pitcher: 10 cups of water + lemon juice (put the leftover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.

4) The AntiOX : Blackberry/Sage

Note that a part from the berries, sage leafs is the herb that has the highest antioxidant content.
Mix in a pitcher : 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-4 sage leaves. Leave in refrigerator overnight before serving.

5) Watermelon : Watermelon / Rosemary

Mix in a pitcher : 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.

6) The Exotic : Pineapple / Mint

Mix in a pitcher : 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.

7) The Traditional : Apple / Cinnamon

Mix in a pitcher : 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.

8.) The Zingibir : Ginger / Tea

In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down.
Mix in a pitcher: 10 cups of water with two cups of the ginger tea + 4-5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.

Posted by John Connelly on Monday 19 October 2015
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Fast, Healthy Dinners

Need to get dinner in a hurry? For a fresh, flavour-packed meal that cooks up in 15 minutes, the classic stir-fry is a smart choice. To help you master the perfect stir-fry technique, we've broken it down into just five easy steps. That's all you'll need to create healthy, mouthwatering recipes.

Posted by John Connelly on Wednesday 19 August 2015
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The high protein diet has become one of the most popular diets around these days, and for good reason.

Simply put, no matter what your goals are, EVERYONE can benefit from eating a high protein diet consisting of various high protein foods.

And, unlike the many fad and gimmick diets around these days, this one is actually supported by scientific research and real world results. Whether your specific goal is weight loss, building muscle, maintaining muscle while losing fat, or just recovering better from your workouts, the high protein diet is definitely ideal for you.

Of course, you probably have a whole bunch of questions…

  • What makes it so special?
  • What are the benefits?
  • How does it help with building muscle? What about just maintaining muscle?
  • How does it help with weight loss?
  • How many grams do I need to eat per day to get all of these benefits?
  • What are the best high protein foods? When are the best times to eat them?
  • What about supplements?

Good questions. Let’s answer every single one of them right now…

Why It’s Best For Building Muscle

Protein plays a crucial role in the growth and repair of everything from skin to hair to nails. Oh, and guess what else? MUSCLE!

Along with a proper workout routine and an ideal calorie intake, a sufficiently high protein diet is one of the 3 requirements for muscle to be built. In fact, it’s a requirement for muscle to just be maintained.

In addition, eating high protein foods at certain ideal times (I’ll tell you those times in a minute) will also play an important role in the building or maintaining of muscle tissue as well as the entire workout recovery process.

See, during any kind of weightlifting or strength training workout, your muscles are basically being broken down with the intent being to build them back up a tiny bit better than they were before. What all research shows is that there is no aspect of your diet that is more essential to this process than protein.

Meaning, without a high protein diet, muscle growth, muscle maintenance, and workout recovery will just not be happening as effectively as it should.

Why It’s Best For Weight Loss

People always say they want to “lose weight,” but that’s not the best way of saying it. “Weight” can be a bunch of different things.

In reality, what we all want to do here is lose fat… NOT muscle. And what all research shows is that eating a high protein diet is the KEY dietary factor in preserving lean muscle while body fat is lost. Like I said earlier, a sufficient protein intake is a requirement for maintaining muscle.

But that’s not all. In addition to usually being low in calories, high protein foods are also some of the most filling foods there are. Of the 3 macronutrients that provide our daily calories (protein, carbs and fat), research shows that protein is the most filling of them all. Which means, a high protein diet is key to keeping you full and satisfied, and keeping your hunger under control.

But wait, there are still more benefits. Besides being the most filling, protein is also the nutrient that burns the most calories while being digested. You see, everything we eat causes calories to be burned during digestion. Protein just burns significantly more than everything else.

Which means, eating a high protein diet loaded with high protein foods will INCREASE the amount of calories your body naturally burns each day.

People always associate protein with building muscle, but as you can clearly see, it’s just as important for weight loss.

A List Of High Protein Foods

At this point you’re probably pretty impressed with the list of benefits protein provides regardless of your specific goal. What you probably want to see now is a list of high protein foods you can choose from.

So, here now is a list of some of the best sources of protein:

  • Chicken
  • Turkey
  • Beef
  • Pork
  • Veal
  • Fish
  • Eggs & Egg Whites
  • Beans
  • Nuts
  • Milk
  • Cheese
  • Tofu
  • Supplements (powders, shakes, bars, etc.)

There may be a few other high protein foods out there, but these are definitely the most common. Choose your favorites.

How Much Should I Eat Per Day?

The next question you probably have is how much protein do you need to eat per day for it to be considered a high protein diet.

Recommendations tend to vary, but in most cases, between 0.8-1.3 grams of protein per pound of body weight is the ideal range, with an even 1 gram per pound probably being the most common recommendation of all for healthy adults looking to build muscle or lose fat.

So, for example, if you weigh 175lbs, you should aim to eat between 140-227 grams of protein per day (or an even 175 grams if you want to stay in the middle). And yes, you’d eat this amount everyday, whether you worked out that day or not.

Now after hearing this recommendation, some people might be thinking: “Eating a high protein diet sounds impossible! How the hell am I supposed to eat that much protein every day?”

Well, the truth is that it’s really not that hard at all. In fact, many people can reach their ideal intake just fine by only eating typical high protein foods like chicken, eggs, meat and the others on my list above.

However, there is a way to make it even easier. I’m of course talking about protein supplements

What About Supplements? Which Are The Best?

Protein shakes, powder and bars are probably the most popular supplements on the market.

No, they don’t magically build muscle or cause weight loss or do anything else that high quality food sources wouldn’t do. However, they do have one BIG advantage… they are quicker, easier and more convenient.

Think about it. Drinking your average shake with 1 scoop of protein powder will give you between 15-30 grams depending on your specific brand. There’s no cooking or preparing. You just take a scoop, add a liquid, and drink. The whole process takes a minute. Most bars also contain about 15-30g per serving and are similar to a candy bar in size (easy to carry with you) and sometimes… taste.

So, while your high protein diet should be comprised mostly of the types of high protein foods on my list from before, supplements are the perfect quick, easy, convenient and often extremely tasty way to ensure you reach your ideal intake on a daily basis.

As for which supplements are the best, I personally use and highly recommend…

  • Powder: Herbalife Formula 1 Shake, Protein Drink Mix, and Personalised Protein Powder
    As high quality as it gets, mixes in seconds, and tastes amazing. Some of their flavours literally feel like you’re drinking candy. It’s awesome, and is the best selling protein powder around.
  • Bars: Herbalife Protein Bars
    Imagine if a Kit-Kat bar was high in protein, and you’d have an idea of what these bars taste like (awesome). It’s also fairly low in calories and carbs compared to other bars. (100cals, 10g Carb & 10g High Quality Protein)

When Are The Best Times Of The Day To Eat Protein?

While just reaching your ideal daily intake is always the most important part of a high protein diet, there are certain times of the day when it would be extra beneficial to eat high protein foods.

These times are:

  • Your first meal of the day (since you haven’t eaten for hours).
  • At night before bed (so there’s protein in you over night when your body is repairing/recovering).
  • In the meal you eat before your workout (your “pre workout meal”).
  • In the meal you eat immediately after your workout (your “post workout meal”).

Your breakfasr, pre and post workout meals are DEFINITELY the most important of all, so be sure you’re eating some sort of protein at those times.

Need A Complete Diet That’s Already Proven To Work BEST?

In my opinion, whether your goal is weight loss, building muscle, getting stronger, maintaining muscle, controlling your hunger or all of the above, a high protein diet is going to work extremely well.

Of course, there’s still A LOT more to your diet than just protein, and A LOT more that goes into fully designing the diet plan (and workout routine) that will work as quickly, easily and effectively as possible for you and your exact goals.

It’s called The Shapeworks Programme. It is a proven nutrition programme and workout system that I’ve used to help countless men and women completely transform their bodies.

Ready to do the same? Then go here to take the Wellness Survey, and LET´s GET STARTED

Posted by John Connelly on Sunday 19 April 2015
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Are you looking for the ultimate sports nutrition? Look no further

To have the ultimate sports nutrition supplements available on the market, is  no longer reserved for the top athletes only.


Even if you are just a weekend warrior or social sportsman or sportswoman, you now have access to the best sports nutrition supplements on the international market.


I am talking of course of the new H24 product range by Herbalife International Inc.


Herbalife understands ultimate sports nutrition

At Herbalife, they understand the concept of cellular nutrition and have the science down to a T. Since 1980, Herbalife has focused on producing nutrition products with one key focus…give the body cells what they need in perfect balance on a daily basis, and those cells will become as healthy as they can be.


Now, that science is taken one step further…feeding the body cells in a particular way what they need on a daily basis to give the best performance for the 24-hour athlete. Hence, Herbalife24®.


At Herbalife  they understand that sports nutrition is so much more than just supplementing…it is a whole process, and Herbalife has developed specific products to give the body cells exactly what they need, at each stage of this process. This article is by no means an in depth look at these products, but they are:


  • Formula 1 Sport
  • Hydrate
  • Prepare
  • Prolong
  • Rebuild Endurance
  • Rebuild Strength
  • Restore  (Click link for more info on each of the 7 products in the 24 range)

Posted by John Connelly on Monday 16 February 2015
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Supplement use in Sports

I was watching the news last night, when this story came up. It appears that these guys, both professional sportsmen, took supplements ( as do the majority of serious sports men & women), and that they were contaminated with an anabolic steroid!

As a result, Gareth Warburton and Rhys Williams were banned from partaking in competition sports. Both were not allowed to compete in the Commonwealth Games.

Both cases involved the same contaminated supplement, an energy drink which was found to contain anabolic steroid metabolites.

However, both athletes have been cleared of knowingly cheating by UK Anti-Doping and the National Anti-Doping Panel.

Herbalife 24 shakes and supplements are batch tested and are NSF Certified for Sport..........

Are you sure that you know what you are taking onboard?

Posted by John Connelly on Tuesday 20 January 2015
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