L1 Day 1

L1 Day 1

HEALTHY MARATHON

DAY 1 THE SECRET OF REACHING YOUR GOAL IS GETTING STARTED

L1 D1

CONTENTS

PLAN YOUR DAY Your daily checklist to keep you on track

03

MORNING STRETCH Start your day the right way

04

FOCUS OF THE DAY Learn more about hydration

05

HOME WORKOUT Total Body Workout

10

PRODUCT OF THE DAY Learn more about Instant Herbal Beverage

11

SHAKE OF THE DAY Chia Blueberry Overnight Oats

12

RECIPE OF THE DAY Moroccan Chickpea Soup

13

PLAN YOUR DAY

Having an organised daily routine will help you achieve the best possible results from the marathon. Use our daily checklist or create your own to help you stay on track throughout the day. We know that those who plan their days in advanced, including their meals and snacks, are more likely to feel prepared and stay focused.

YOUR DAILY CHECKLIST

Submit weight Aloe Tea Shake Protein Bar Healthy Lunch Tea

2+ Litres of water Oat apple fibre Protein coffee Exercise Tea Balanced Meal

MORNING STRETCH

START YOUR DAY THE RIGHT WAY! During sleep our bodies have been inactive. Stretching first thing helps increase blood flow, loosen up our muscles and releases mood-enhancing endorphins.

Let your team know that you’ve completed today’s workout

FOCUS OF THE DAY

DO YOU UNDERSTAND THE IMPORTANCE OF HYDRATION? As a rough guide most people require 2-3 Litres per day. Use the calculation below to calculate the minimum amount of water your body needs each day.

CALCULATE YOUR WATER INTAKE: Your weight (lbs) x 0.015 =

Your minimum daily water intake in litres!

Don’t forget to share your daily water target in the group chat!

HYDRATION Herbalife Nutrition products are rich in macro and micro nutrients essential for a healthy and balanced diet. For the maximum absorption of these elements your body needs to be properly hydrated. Water is a key element in the transport and distribution of vitamins, minerals, glucose, oxygen and other nutrients to cells. As the body does not produce water, it needs to be replenished for the body to function normally. This process is called hydration.

QUICK TIP: Spread your water intake throughout the day. Don’t leave it all until the evening!

BENEFITS OF HYDRATION • BRAIN Healthy hydration facilitates the oxygenation of brain cells, allowing the brain to remain active to perform all of its functions. Dehydration in the brain can cause serious health problems. • CELLS Good hydration facilitates the elimination of toxins and accumulated waste. Some of these are produced in the various metabolic processes of the body. Therefore, hydration is important to maintain adequate metabolic function. • DIGESTIVE SYSTEM Water is very important for the digestion of food. In the same way as for the absorption of nutrients, it also facilitates the passage of nutrients into the blood and its distribution to cells. On the contrary, when the body is dehydrated, your digestive system slows down, which may even lead to constipation.

• HEART Staying hydrated is very important for the proper functioning of the heart. Getting an adequate balance of water in the body is also essential to keep blood pressure within normal limits. • KIDNEYS Proper hydration is necessary to maintain normal function of the kidneys, since they have the job of eliminating waste from the body through urine. In addition, the kidneys control the body’s water level. They are responsible for stabilising levels of sodium, potassium and other electrolytes through urine. • MUSCLES AND JOINTS Water has the very important function of acting as lubricant for your muscle structure and joints. It is essential that these structures are able to perform their functions properly.

• SKIN Proper hydration keeps body tissues moist. This helps keep the skin cells in perfect condition, with the aim of retaining flexibility, and proper colour. • BODY TEMPERATURE Water is essential to maintain body temperature. It regulates this by dissipating heat. If the body temperature is too high, the body loses fluids. To do this, it uses the sweat perspiration and evaporation process.

Have you had your Herbalife tea today? It counts towards your water target

HOME WORKOUT

LET’S START THE LAP WITH A TOTAL BODY WORKOUT!

Post your sweaty selfie and post-workout shake in the team chat to inspire your team!

PRODUCT OF THE DAY

INSTANT HERBAL BEVERAGE

SHAKE OF THE DAY

CHIA BLUEBERRY OVERNIGHT OATS 2 Scoops Formula 1 Vanilla 2 Scoops PDM 120g of Fat Free Natural Yoghurt 50g of Rolled Oats 1 Tbsp of Chia Seeds 15g of Blueberries (slightly mashed if you like) 120ml water

RECIPE OF THE DAY

MOROCCAN CHICKPEA SOUP

• 2 tablespoons chopped coriander leaves and stalks • 2 teaspoons ground cumin • 400g tin of chopped tomatoes

• 1 serving (32g) Gourmet Tomato Soup • 4 servings (24g) Formula 3 PPP • 2 tablespoons extra virgin olive oil • 1 onion chopped • 1 stick of celery chopped • 2 cloves garlic chopped • 2 teaspoons ground coriander

• 400g tin of chickpeas • 250ml vegetable stock • Juice of ½ a lemon • Salt and pepper

High in protein with no added sugar, this recipe is a great way to support a healthy, balanced diet and can be cooked in batches and frozen, so you always have a bowl of nourishing soup to hand. Heat the olive oil in a saucepan. Add the onions, celery, garlic, salt and pepper. Cover and cook on a low heat for about 10 minutes, until soft. Add the ground coriander and cumin to the onions and cook for a minute, then pour in the tomatoes and all their juice, the chickpeas and the stock. Simmer for 5 minutes. Add the lemon juice, the Gourmet Tomato Soup, Formula 3 PPP and the chopped coriander. Season to taste and serve.

HEALTHY MARATHON