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How to stay healthy while you travel!

How to stay healthy while you travel! Are you jetting off somewhere nice this summer? You don’t have to let unhealthy habits creep in to enjoy yourself.

Simply follow fitness expert Samantha Clayton’s guide to staying fit and healthy while you travel…

How to stay healthy while you travel

How to stay healthy while you travel


Landing at your destination feeling relaxed is important if you want to be active on holiday and avoid stress, as this can often lead to unhealthy food choices. Earplugs, an eye mask, neck pillow and flight socks (to help with circulation in your legs) will make your journey more comfortable and help you feel rested and energised on arrival.


You can’t exercise without your gym gear so don’t forget to pack it! Workout wear is practical and lightweight, and you can wear your trainers during your journey to keep you comfortable too. Before you go, look up some good running routes or whether your hotel has a gym, and make being active part of your holiday by exploring the local area on foot or by bike.


Airport and airline food is often full of unhealthy, high-calorie ingredients so be prepared with convenient, calorie-controlled foods that can be enjoyed on the go, such as Herbalife Formula 1 Express Bars – a healthy meal replacement with fibre, protein and essential nutrients.


 Keeping your body hydrated on the journey and throughout your holiday will help to keep your body working as it should. Remember: if you’re exercising and/or sweating in higher temperatures then you’ll need to drink even more than usual.


When you’re away from your everyday routine, you have time to seek out healthy food options and experiment with new foods and try the local cuisines. Get ideas on how to spice up your weekly menu at home!


Use your free time to rejuvenate, get extra sleep and take time for yourself. True relaxation and meditation can positively enhance your overall feeling of wellness and even boost your results.


Spending 15 minutes exercising on each day of your holiday will not only keep you on track to your goals but will make you feel better, and more able to enjoy those little indulgences. The exercises below can be done anywhere, any time, and do not require any equipment at all. Repeat the routine as many times as you can, and don’t forget to stretch before and after.


As Samantha concludes; “The best thing you can do to ensure that you stay in shape through your holiday is to make your health a top priority, regardless of your location or schedule. Being disciplined and consistent as much as possible is what will help you to reach your goals.”


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The top 10 strategies of successful ‘losers’

The top 10 strategies of successful ‘losers’

Weight control and weight management are really two sides of the same coin. In reality, the habits that help you drop pounds are the same ones that will help you maintain it. After all, losing weight isn’t really considered a success unless you manage to keep it off. Dietician Susan Bowerman shares her secrets to successful weight loss.

The top 10 strategies of successful ‘losers’:

1. They get to know themselves really well

One key to success is learning how to manage your own high risk situations – such as eating when you’re stressed or cleaning your plate out of habit rather than hunger. Successful losers are adaptable and plan ahead – they know what situations might get them into trouble and have a backup plan for dealing with them.

2. They get a lot of exercise

On average, successful losers get about 60-90 minutes of moderate to high intensity exercise daily. The most popular exercise is walking, and it is simple and safe. Your only investment is a good pair of walking or running shoes.

3. They set goals and monitor their behavior

Setting goals for those you will measure, like how many minutes you walk, how many calories you take in, or how many sit-ups you do, are helpful because you can track whether or not you meet those goals. Successful losers keep track of how much exercise they get, and they keep food journals, sometimes using a food log to plan meals ahead of time. These self-monitoring strategies are critical and provide much needed feedback on behavior changes.

4. They have regular meal patterns and frequency

Many people get in trouble with their weight because their eating patterns are so disorganized. Successful losers report that eating at regular intervals and snacking only when they hungry are keys to success. Skipping meals usually backfires, and having routine meal times means that you don’t go long stretches without food, which often leads to excessive snacking or larger meals.

5. They eat a low fat, nutrient-dense diet

No surprises here, but a high-quality diet, one with plenty of protein, fruits, vegetables and whole grains, is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, and their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will help keep snacking at bay between meals.

6. They practice portion control

Learning the portion size you need to eat to in order to feel ‘not hungry any more’ can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.

7. They practice stress management

By learning what size portion you need to eat to feel ‘not hungry any more’ rather than feeling ‘stuffed’ you can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.

8. They have an attitude adjustment

Many people who have successfully controlled their weight say that they had to change their thinking about dieting and weight control. Some felt it was ‘in their genes’ to be fat, or that they couldn’t lose because they’d never been successful in the past. Eventually, they faced the problem head on, recognizing that success would come through a series of small steps and a lifelong commitment to a healthy lifestyle.

9. They adopt a plan and stick to it

Once you have an established routine of how you generally eat and how frequently you exercise, learn to stick with this routine, day in & day out. People who have controlled their weight and are successful maintaining it do this – even when on vacation or eating out. You may eat out less often, simply because you prefer having more control over what you eat by preparing meals at home.

10. They have learned to control their environment

Successful losers learn how to control situations that are likely to get them into trouble. The foods that are available in the refrigerator or cupboard at home, in restaurants, at the workplace or in the grocery store are all environments that can be controlled. To gain control over the food environment, keep ‘safe’ foods in the house, choose restaurants where you know you can get foods that you want, bring appropriate foods to work, and prepare a shopping list before you go to the supermarket.

Follow the top ten tips above to help develop healthy weight loss strategies for a healthy lifestyle. If you need more ideas about improving your personal wellness goals, Herbalife is a leader in the health and wellness industry, and your Herbalife Independent Distributor can help you discover the best products for your nutritional requirements.

Your Herbalife Independent Distributor,

Phone:+44 ( ) 07858 63 0707 https://www.facebook.com/groups/coachbernard


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The A-Z of Winter Health

Avoid the Winter Weight Gain Trap

If the cold weather makes you crave comfort food, rest assured you are not alone.

While researchers are divided over just how much weight people put on in the winter months, a number of studies have found people put on a small amount but then fail to shift the weight in summer, so it accumulates year after year.

A consistent approach to your healthy active lifestyle is the key.

A) Antioxidants: Red wine, colourful fruit and veggies are all rich in antioxidants and support a strong immune system, say researchers. Antioxidants may prove beneficial in the treatment of flu. Supplement with Roseguard; it provides antioxidant support throughout the day.

B) B Complex: The B group of vitamins help to enhance the immune system, so include bananas, potatoes and tuna to help fight off infection. Taken daily, the Multivitamin Complex supplies the body with 100% of the RDI for Vitamins A, B1, B2, B3, B5, B6, C, D and E, folic acid, biotin, iodine, chromium, zinc, molybdenum as well as several antioxidants for overall good health.

C) Chicken Soup: A US study has put this remedy to the test and found it may help relieve cold and flu symptoms as it acts as an anti-inflammatory and may relieve congestion.

D) Drink Up: If you’re feeling under the weather, a hot drink of Instant Herbal Beverage can provide immediate relief from symptoms such as a runny nose, cough, sneezing, sore throat and tiredness.

E) Exercise: Prevent feeling rundown with exercise as it keeps your immune system, as well as your body, in top shape. Supplement with LiftOff; the B vitamins in Lift Off help to combat the effects of stress on the body and improve immunity & the Guarana provides fast acting energy which is slow-released for sustained energy.

F) Friendship: Social isolation or loneliness may weaken immunity, a study from the Carnegie Mellon University found. Spending time with your friends, or meeting new people with common interests, encourages socialisation which may reduce your risk of feeling rundown.

G) Green tea: Ward off nasty lurgies by brewing a cup of green tea. A daily intake of Instant Herbal Beverage hits the spot! This delicious green tea blend includes orange pekoe, cardamom seed, hibiscus and natural sources of caffeine for an uplifting taste. Studies have found that catechin, a type of antioxidant, is contained in green tea and this is effective in preventing the flu and is beneficial to your wellbeing.

H) Hot Air: A German study found those who use a steam room twice a week may get fewer colds as congestion is reduced. No sauna, no worries – a steaming hot shower is just as good! Complete the steam with Aloe Herbal Moisturiser to lock in the moisture!

I) Immunisation: You may not like needles, but having a flu shot is the best way to avoid getting the flu, says the South Australian Department of Health. Evidence shows the flu vaccine gives up to 90 percent of protection in healthy people. Supplement with Roseguard for an added boost to your immune system.

J) Jumper: Rug up before heading out in the cold! The lowering of your core temperature suppresses immunity, which may indirectly lead to illness.

K) Keep your distance: Experts suggest keeping about one metre away from people who show symptoms of influenza-like illness to protect yourself.

L) Laughter: Enjoy a good chuckle often as more studies are finding laughter may raise infection-fighting antibodies in your system and boost immune cell levels.

M) Mushrooms: This veggie is the perfect winter superfood; it’s rich in selenium and vitamins, which can help protect you from getting the flu. Add to that the Multivitamin Complex, with more than 20 essential nutrients and antioxidants, to help support the immune system by providing the necessary ingredients for the body to produce antibodies to fight off illness!

N) Nurture: Pamper yourself often!… run a bubble bath, go for a walk or read your favourite book or magazine. Use the luxury Purifying Mint Clay Mask to complete the pampering. It’ll go a long way to securing your wellbeing.

O) Omega-3s: It’s a good idea to put some oily fish like salmon on your menu, as the omega-3s may boost your immune system, reports medical website WebMD. Supplement with Herbalifeline, which is a valuable source of Omega 3 fatty acids which the body cannot produce independently.

P) Probiotics: Illness-fighting probiotics in yoghurt, miso and fermented cheese help boost ‘good’ bacteria in your gut. Taking Herbalife Probiotic which has the “friendly” bacteria can help keep colds and flu at bay. Double up on these if you feel a cold coming!

Q) Quit smoking: Put out those cigarettes for good, as the risk of respiratory infections is increased by regular exposure to cigarette smoke.

R) Relax: Feeling tired, fed up and overstretched may weaken your health. To support your immune system, eat a nutritious diet, get regular exercise and reduce stress in your life. Supplement with Roseguard, to boost your immune system; Formula 1, a Complete Meal; & Tang Kuei Plus with Camomile, to help relieve nervous tension, stress and mild anxiety.

S) Salt-water gargle: To ease a sore throat, gargle with salt water for temporary relief. Add half a teaspoon of salt and stir in a glass of warm water.

T) Tissues: The best way to prevent the spread of germs is by covering your mouth and nose with a tissue when you cough or sneeze, but don’t re-use them!
U) Undergarments: Thermal underwear insulates the body by creating a small space of air next to the skin, keeping your core temperature steady. Layering is the key.

V) Vitamin D: A study found people with low vitamin D levels may have more colds or cases of the flu. So get outdoors as the sun’s UV rays are a good natural source of vitamin D.

W) Wash your hands: Washing your hands with soap often during the day really is one of the simplest ways to stop the spread of germs. Avoid handrails on stairs or escalators in public places and do not touch your face after opening doors or shopping trolleys, as this is a quick way to pick up a cold or flu.

X) Xin Yi Hua (Magnolia flower). The magnolia flower is typically used to treat nasal conditions such as a stuffy nose, nasal obstructions and sinus headaches.

Y) Yoga: Experts say the potential health benefits of yoga are many. They include reducing stress, increasing fitness and managing chronic health conditions – the perfect winter exercise.

Z) ZzZzZ: Sleep well. A US study found those who get less than seven hours of sleep a night have a greater risk of developing respiratory illness.