H e a l t h y We i g h t ,
Happy Life
DISTRIBUTOR GUIDE
1
Welcome!
We’re so glad you’re here, and that you’ve decided to join us in making
THE CORE ELEMENTS OF WEIGHT LOSS
the world healthier and happier. To get started on this journey, you need
The core elements to a successful Herbalife Nutrition
a plan. This program is designed to give you the tools you need to create
personalized plans for your customers so you can help them reach their goals.
The tools and information in this guide were compiled by Herbalife Nutrition
healthy weight plan are:
1
Develop a personal plan
2
Combine meal replacement shakes and
3
Get involved with a supportive
4
Keep track of what you eat and adjust
experts. They’re meant to be shared with your customers as part of their
personalized plan. No matter what their goal, their plan will include nutrition,
exercise, education and support.
supplements with nutritional coaching
Speaking of support, your role is what sets this program apart. Drawing upon
your own experiences, results and training, you’re in a position to develop
personal, one-on-one relationships with your customers, not only providing
them with tools and education but also being a source of encouragement.
community
We believe that if you give your customers education and support and, above
all, help them achieve results, they can become your customers for life.
WE LOOK FORWARD TO CELEBRATING YOUR SUCCESS.
2
5
your caloric intake
Exercise regularly
SHARE YOUR STORY
Empathy is one the most powerful ways we
can affect other peoples’ lives. It builds trust,
inspires, provides wisdom, and begins a
genuine connection between two people.
If you have a story about weight loss or
changing to a healthy lifestyle, share it with
your customers.
One of the many roles you’ll provide is being
a source of inspiration. Whether it’s their first
time trying to change their lifestyle or their
third time trying to make it stick, sharing first
hand experiences of success, failure, humor
and fun will always be a powerful way to
inspire your customers.
BE GENUINE.
BE POSITIVE.
BE YOURSELF.
3
The first steps
start here
Use this guide to help your customers navigate
their weight loss journey and learn lifelong habits.
Thousands of other successful Distributors started
here, but as you learn more about what works
best for your customers, feel free to improve and
improvise. Every customer is different and soon,
you’ll know what’s best for each.
4
THE DISTRIBUTOR’S 10-STEP GUIDE
TO SUPPORT HEALTHY WEIGHT LOSS
STEPS
1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#
Understand Weight Management | Page 6
Get to Know Your Customers and Establish Goals | Page 8
Encourage Change and Instill Confidence | Page 10
Measure Weight, Height and Waist | Page 12
Provide a Personalized Protein Target and Meal Plans | Page 14
Teach Your Customers How to Make a Shake | Page 18
Start Your Customers on an Exercise Program | Page 32
Teach Your Customers How to Integrate Our Products | Page 34
Track Progress, Celebrate Milestones and Stay in Touch | Page 38
Answer Common Questions | Page 40
Reference Tools | Page 46
5
Understand weight
management
Let’s talk basics. If you eat more calories than your
body burns each day, you’ll gain weight. If you eat
about the same number of calories, your weight
should stay relatively stable. If you eat less than
your body burns (or expend extra calories through
exercise), you should lose weight.
6
ACHIEVE HEALTHY WEIGHT LOSS
Losing one to two pounds per week is generally considered a safe rate of
weight loss. To do so, you need to create a deficit ranging from 500 calories
per day (to lose a pound per week) to 1,000 calories per day (to lose two
pounds per week). For example, if you cut your daily calorie intake by 250
calories and increase activity so that you burn an additional 250 calories, you’ll
create a deficit of 500 calories, and weight loss of about a pound per week
would be expected. The greater the calorie deficit, the greater the weight loss.
Remember that healthy habits that establish a safe rate of weight loss are what
we promote.
MAINTAIN GREAT RESULTS
Once your customers reach their target weight, help them avoid the foods or
eating habits that caused their weight gain in the first place. Remember; for
weight maintenance, the number of calories eaten and the number of calories
burned each day should be about the same. If weight gain occurs, provide your
customers with support to get back on track.
EASY PORTION CONTROL WITH FORMULA 1
A convenient way to reduce calories is to replace two meals a day with an
Herbalife Nutrition Formula 1 shake and eat a balanced third meal, along with
healthy snacks. For weight maintenance, replace one meal per day with a meal
replacement shake.
7
Get to know your customers
and establish goals
It is important to get off on the right foot with your
customers. By asking some simple questions, you
can let your customers know that you understand
their struggles with weight and are there to help.
Listen more and talk less when meeting your
customer for the first time.
You may find it helpful to share your personal story, along with some pictures of
your own weight loss journey. You can let them know how you’ve helped others
to transform their bodies.
8
HERE ARE SOME QUESTIONS YOU MIGHT ASK TO GET THE
CONVERSATION STARTED:
• What are your goals?
• What have you done in the past to lose weight?
• When you have tried to lose weight before, what has worked for you?
• What hasn’t worked for you?
• Why do you think it has been difficult for you to achieve your goals?
• How ready are you to make changes in your diet and lifestyle?
CLARIFY YOUR CUSTOMERS’ GOALS
Listen to what your customers are trying to achieve. Is it quick short-term weight loss?
Is it improved wellness? Is it better control over their eating habits or stepping up their
activity? The more you know about your customers, the more helpful you can be. Then
describe our program to them in simple terms. It’s best if you respond only to their
questions, rather than simply repeating everything you know.
You may hear prospective customers say that diets never work for them or that they have
tried protein shakes before. Give them the big picture: our program is not just about
using shakes as one of the ways to lose weight. We incorporate our Formula 1 shakes
into a structured meal plan that provides balanced nutrition and the right amount of
protein, along with an exercise plan that will help them achieve their goals. It is important
to emphasize that the Herbalife Nutrition program is science-based and has an added
advantage: your ongoing support as their coach.
If you and your customer completed and discussed the questions in the Wellness Profile,
and your customer is looking to achieve weight loss, you are off to a great start. The
information in this Guide and the separate Customer Guide serves as a resource to
support the needs for achieving weight loss goals.
The last step of this Guide has additional questions and answers to explore.
See our Global Nutritional Philosophy in the Reference Tools section.
9
Encourage change and
instill confidence
Everyone has a reason for wanting to lose weight.
Maybe their doctor suggested it, maybe they are
preparing for a big event, or maybe they just want
to look good for an upcoming social gathering.
Knowing the WHY will help you reinforce your
customers’ goals and provide better support.
10
You can determine your customers’ readiness to make lifestyle changes by
asking them, “On a scale of 1 to 10, with 1 meaning ‘not ready’ and 10 being
‘very ready,’ how ready are you?” Those at the low end of the scale may be
feeling overwhelmed, particularly if they haven’t been successful in the past.
1
2
3
4
5
6
NOT READY
7
8
9
10
VERY READY
Once you’ve determined that your customer wants to lose weight, establishing
a specific date to start is key. This helps them to commit to the plan and get
mentally prepared for their weight loss journey. Most people will choose the
beginning of a new week or a new month to start.
INSTILL CONFIDENCE
Your customers need to feel that their efforts are important and worthwhile.
They must also feel confident that they have the tools and support they need
to reach their goals. As their coach, you can help instill that confidence by
reminding them that you will be with them every step of the way.
You will be providing them with meal plans and recipes for Formula 1 shakes
to help them stay on their plan; you will be sharing customizable exercise
programs; and you will be asking them to keep track of what they eat and how
much activity they get so that you can provide helpful feedback.
11
Measure weight,
height and waist
Regularly measuring results along the way can
provide your customers with a greater sense of
accountability and motivation.
12
MEASURE BODY WEIGHT WITH A STANDARDIZED SCALE
When measuring body weight, it’s recommended to ask the customer to
remove their shoes and socks and to only wear light, loose-fitting clothing
when recording their weight. They should remove any jackets, sweaters, hats
and gloves. Let your customer know that you will remind them about weekly
weight measures so they can prepare by wearing the same light clothes or
something similar.
MEASURE HEIGHT WITH A MEASURING TAPE
The easiest way to measure height is by using a height chart or tape measure
that can be attached to a wall. Have your customer stand with their back
against the height chart, their shoulder blades and heels touching the wall,
their chin up and their eyes straight forward.
MEASURE WAIST SIZE WITH A MEASURING TAPE
Ask your customer if you can measure their waist with a measuring tape.
If they prefer not to, simply tell them it’s no problem. If they allow you to
measure them, ask them to lift their shirt up so you can measure the area just
above their hip bones. To access this area, you may have to ask them to push
their waistband down an inch or two. Once you find the right spot, circle a
tape measure around the circumference of the waist and measure its length.
13
Provide a personalized
protein target and
meal plans
Let your customer know that we have sample meal
plans that they can follow. Some may want to jump
right in, and others may want to wait a bit.
The first and most important step in meal planning is to encourage your weight loss
customers to replace two meals a day with a Formula 1 shake. Breakfast is the optimal
meal to start because it’s the first meal, and typically people do not eat sufficient protein
in the morning. Alternatively, your customers may replace lunch and/or dinner instead.
14
#1. MEAL PLAN SELECTION TOOLS FOR
WOMEN AND MEN
MEAL PLANS
These charts will help you quickly determine the suggested meal plan for your
Our meal plans are simple
customers – based on their height and weight – to match their individual needs for
and easy with calorie counts
protein and calories. First, select the height and weight on the chart below.
built in. They are designed to
Based on your customers’ current height and weight, determine whether they should
help people consume the right
amount of protein each day to
meet their needs. A simple,
two-step process will help you
to identify the best meal plan
for each of your customers.
follow Plan A, B, C or D. The colored dots in these charts match with each type of
meal plan on the next page.
PLAN
PLAN
A
WOMEN
B
PLAN
C
PLAN
D
WEIGHT
≤90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220+
≤4'11''
5'0''
5'1''
5'2''
5'3''
5'4''
5'5''
5'6''
5'7''
5'8''
5'9''
5'10''
5'11''
6'0''+
HEIGHT
MEN
WEIGHT
≤110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250+
≤5'4''
5'5''
5'6''
5'7''
5'8''
5'9''
5'10''
5'11''
6'0''
6'1''
6'2''
6'3''
6'4''+
HEIGHT
GO TO STEP #2
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#2. THE SUGGESTED MEAL PLAN:
A, B, C OR D
Each Meal Plan (A, B, C and D) has three options: Daily Nutrition, Weight Loss or
Weight Gain. Your weight loss customers will start with the Weight Loss option; once
they reach their goal weight, they may switch over to the Daily Nutrition option.
TO LOSE WEIGHT, follow the Weight Loss option of the recommended meal plan.
It will deliver the recommended amount of protein, but with fewer calories to promote
weight and fat loss when coupled with an appropriate exercise program. This option
replaces two meals per day with an Herbalife Nutrition Formula 1 shake.
TO MAINTAIN WEIGHT, follow the Daily Nutrition option of the recommended
Meal Plan. This option will deliver proper protein and calories to help you maintain
your weight when coupled with an appropriate exercise program. This option replaces
one meal per day (breakfast) with a Formula 1 shake.
FOR WEIGHT GAIN, supplement the Daily Nutrition option with additional
Formula 1 shakes, up to a total of 3 shakes per day.
A. About 130 g of protein and 1,850 calories
B. About 145 g of protein and 2,050 calories
C. About 190 g of protein and 2,400 calories
D. About 200 g of protein and 2,550 calories
Add 2 TBSP of Personalized Protein Powder
to each shake.
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DAILY
NUTRITION
About
90 g Protein
1,350 Calories
20 g Protein
250 Calories
BREAKFAST
10 g Protein
150 Calories
SNACK
25 g Protein
400 Calories
LUNCH
10 g Protein
150 Calories
SNACK
25 g Protein
400 Calories
DINNER
WEIGHT
LOSS
About
85 g Protein
1,200 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
25 g Protein
400 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
25 g Protein
400 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
DAILY
NUTRITION
About
105 g Protein
1,550 Calories
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
Ask your customer to follow
WEIGHT
LOSS
About
100 g Protein
1,400 Calories
the plan for two weeks,
20 g Protein
250 Calories
10 g Protein
150 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
and then evaluate their
progress before making any
adjustments.
DAILY
NUTRITION
About
130 g Protein
1,800 Calories
30 g Protein
300 Calories
BREAKFAST
10 g Protein
150 Calories
SNACK
40 g Protein
600 Calories
LUNCH
10 g Protein
150 Calories
SNACK
40 g Protein
600 Calories
See our Meal Selection Tools
(Step #1 and Step #2) in the
DINNER
WEIGHT
LOSS
About
120 g Protein
1,500 Calories
Reference Tools section.
30 g Protein
300 Calories
10 g Protein
150 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
20 g Protein
300 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
40 g Protein
600 Calories
DAILY
NUTRITION
About
170 g Protein
2,250 Calories
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
10 g Protein
150 Calories
SNACK
WEIGHT
LOSS
About
160 g Protein
1,950 Calories
30 g Protein
300 Calories
20 g Protein
300 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
17
Teach your customers
how to make a shake
The Herbalife Nutrition Formula 1 shake
recipes that are recommended with our meal
plans have about 250 calories and about 20
grams of protein.
Formula 1 is designed to be mixed with milk or soy milk, or water and Protein Drink Mix,
to create a delicious shake that can replace two meals a day as part of a weight loss
plan. A meal replacement shake provides the nutrients that we need to consume every
day without the extra calories, fats, salts and sugars.
In order for Formula 1 shakes to be filling and satisfying, they need to be prepared
properly. This will ensure that they provide balanced nutrition as well as adequate protein
and calories for proper hunger control.*
*W hen using Formula 1 as a meal replacement for the purposes of weight control or weight management, please follow the instructions
on the product label. Only when prepared as instructed on the product label does our product deliver the full nutrition benefits
described on that label. When creating new recipes, always remember to ensure that the cumulative intake of nutrients is not excessive.
18
ENHANCE YOUR FORMULA 1 SHAKE
To meet these protein and calorie guidelines, we recommend adding a serving
of fruit or vegetables to one of the following basic blends:
· 2 scoops of Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix
· 2 scoops of Herbalife Nutrition Protein Drink Mix
· 8 ounces of water
CALORIES: 200 | PROTEIN: 24 g
· 2 scoops of Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix
· 8 ounces of milk (nonfat, low-fat or soy milk)
With nonfat milk – CALORIES: 170 | PROTEIN: 17 g
F or a thicker shake, add 3 to 5 ice cubes and blend at low speed for
a few minutes.
You can find additional Formula 1 shake recipes at MyHerbalife.com.
NEED MORE PROTEIN?
Protein is important to help build and maintain muscle mass, and can help
control hunger. If your customers need more protein, Herbalife Nutrition Protein
Drink Mix can be mixed with a Formula 1 Shake for a total of 24 grams of protein
or enjoyed as a snack with 15 grams of protein per serving. Personalized Protein
Powder can also be used to boost the protein content of Formula 1 shakes or
other foods, such as yogurt, oatmeal and soups. Each tablespoon of Personalized
Protein Powder has 5 grams of protein and 20 calories.
19
HAVE YOU HAD YOUR
SHAKE TODAY?
With so many Formula 1 flavors and recipes to
choose from, it’s unlikely that your customers
will get bored. When people do become tired of
drinking shakes, it is often because they are trying
the same flavor day after day, or they aren’t making
any healthy additions to their shakes (like fruit or
vegetables). Sometimes, people also get tired of the
same texture or temperature every day.
20
LOTS OF FLAVORS TO CHOOSE FROM
EXPERT TIP:
Encourage your customers to try new Formula 1 flavors from time to time, and
In addition to shakes,
remind them that they can mix two flavors (one scoop of each flavor) to come
up with even more combinations. Recommend other healthy, great-tasting food
additions, like fruit, vegetables (e.g. spinach, carrots, beets or pumpkin), and nuts
or nut butters, seeds, spices, yogurt or cottage cheese.
Formula 1 Shake Mix can
be used in recipes for many
different delicious and
nutritious versions of foods
such as pancakes, muffins,
puddings and flans. We
CHANGE UP THE TEXTURE OF A FORMULA 1 SHAKE
encourage the creation of
Your customers can make their shakes thicker by adding ice or chia seeds, or
these inspirational recipe
using frozen fruit.
ideas. We look forward to
experiencing the many new
recipes that will no doubt be
TRY IT WARM
To make a warm shake, mix Formula 1 with a few tablespoons of water or milk in
a coffee cup until smooth. Heat a little less than 8 ounces of water or milk in the
created and shared by our
Independent Distributors and
their customers.
microwave or in a small pot on the stove until warm. Gradually add the warm liquid
See our Ultimate Shake
to the mixture in the cup, stirring continuously.
Builder and Find the
You can share recipes from MyHerbalife.com with your customers; they can also
find recipes on our Facebook and Instagram pages.
Formula 1 That’s Right for
You in the Reference Tools
section.
21
HEALTHY MEAL, SIDE,
SHAKE AND SNACK
RECIPES
Depending on the meal plan, the one or two daily meals are designed to have
about 25 grams of protein and 400 calories, or about 40 grams of protein
and 600 calories. The meal builder tool makes it easy to plan healthy,
balanced meals by providing recommended amounts of each element of the
meal (e.g. protein, beneficial carbohydrates, omega-3s).
USING THE MEAL BUILDER
Simply follow the column for the desired meal (25 grams of protein and
400 calories, or 40 grams of protein and 600 calories). Each column lists
the amount of each food type to include in the meal. For example, a simple
meal with 25 grams of protein and 400 calories might consist of 3 ounces
of grilled chicken (protein), a cup of cooked broccoli and a green salad
(vegetables), ½ cup of brown rice (healthy carbohydrate source) and 2
tablespoons of low-fat salad dressing (healthy fat).
See our Meal Builders (Meat and Vegetarian versions) and Grocery
Shopping List in the Reference Tools section.
22
25 g PROTEIN 40 g PROTEIN
START WITH PROTEIN
Chicken or turkey
Fish
400 CALORIES
Lean beef
Shellfish
600 CALORIES
3 ounces,
cooked
5 ounces,
cooked
Choose 1
Choose 2
Any
amount
Any
amount
Choose 1
Choose 2
Choose 1
Choose 1
Any
amount
Any
amount
Pork or lamb (loin)
ADD VEGETABLES
Cooked vegetables, vegetable soup, tomato sauce (1 cup)
Raw vegetables
ADD WHOLE GRAINS/STARCH
Rice (brown
or wild)
1/2 cup, cooked
100% whole grain
bread or crackers
1 slice, 1/2 pita bread,
1/2 English muffin,
4 medium crackers
Tortillas
Beans, peas,
2 corn, 1 medium- corn or lentils
sized flour
1/2 cup, cooked
(whole grain)
Potato (white
or sweet)
1/2 medium
Pasta, quinoa,
millet, barley
or bulgur
1/2 cup, cooked
ADD SOME HEALTHY FAT FOR FLAVOR
Olive oil
1 TBSP
Nuts
1 ounce
Hummus, low-fat salad
dressing, mayonnaise,
sour cream, vinaigrette
2 TBSP
Avocado
1/2 small
Parmesan or
low-fat feta
cheese
2 TBSP
Seeds or nut
butter
1 TBSP
SEASON IT UP!
Herbs &
spices
Lemon
Garlic
Vinegar
Salsa &
hot sauce
Mustard
23
MEAL RECIPES
MUSTARD-BAKED SALMON
· 2 tsp olive oil
· 1 ¼ lb. (about 600 g) center-cut wild
salmon fillet
· ¼ cup (75 g) plain Greek-style yogurt
· S alt and pepper, to taste
· 2 TBSP stone-ground mustard
· 2 tsp fresh lemon juice
· ½ tsp dried tarragon
Preheat broiler. Line a baking sheet with foil, and
coat lightly with 2 teaspoons olive oil. Place salmon,
skin side down, on the baking sheet. Season with salt
and pepper. In a small bowl, stir together the yogurt,
mustard, lemon juice and tarragon. Spread evenly on
top of the salmon. Place salmon under the broiler, about
5 inches away from the heat, and broil until cooked
through, about 10-12 minutes.
CALORIES: 400 | PROTEIN: 25 g (divide into 4
servings)
CALORIES: 600 | PROTEIN: 40 g (divide into 3
servings)
CHICKEN, BROCCOLI AND QUINOA SALAD
· 1 TBSP
1 TBSP olive oil
· 2 tsp
2 tsp lemon juice
· 1/2 tsp
½ tsp dijon-style mustard
· Any amount Any amount salt and pepper to taste
· 4 cups
6 cups mixed leafy greens
· 1 cup
2 cups broccoli florets, cooked
and chilled
· 1/2 cup
1 cup cooked quinoa, chilled
· 3 oz.
5 oz. cooked chicken breast,
thinly sliced
CALORIES: 400
PROTEIN: 25 g
24
CALORIES: 600
PROTEIN: 40 g
In a bowl large enough to hold all ingredients, whisk
together olive oil, lemon juice, mustard and salt and
pepper. Add the leafy greens, broccoli, quinoa and
chicken and toss well.
SPICY CITRUS SHRIMP
· 3 oranges
· 1 TBSP olive oil
· 1 red bell pepper, sliced into thin strips
· 1 ½ lb. (675 g) large shrimp, shelled and
deveined
· ½ tsp salt
· ¼ tsp red pepper flakes
· 3 green onions, chopped
Grate 1 teaspoon orange peel from one orange, then
squeeze out ¼ cup orange juice and set aside. Peel
remaining oranges, slice, cut slices in half and set aside.
Heat a large skillet over medium-high heat, then add oil.
When hot, add bell pepper strips and sauté for a few
minutes until they begin to soften. Add shrimp, salt, red
pepper flakes and orange juice, and continue to cook
for 3-4 minutes, stirring, until shrimp is opaque and fully
cooked. Remove from heat, stir in reserved orange slices,
and scatter green onions on top.
CALORIES: 400 | PROTEIN: 25 g (divide into 4 servings)
CALORIES: 600 | PROTEIN: 40 g (divide into 3 servings)
SOUTHWEST SIRLOIN STEAK SALAD
–
½ cup cooked corn kernels
· 1/2 TBSP
½ TBSP olive oil
· 1/2 cup
1 cup sliced green or red bell pepper
· 1/2 cup
1 cup sliced onion
· 4 cups
6 cups mixed greens
· 1/2 cup
1 cup canned black beans, drained
· 1/4
½ small avocado, diced
· 3 oz.
5 oz. grilled top sirloin, thinly sliced
In a small frying pan, heat olive oil over medium-high
heat. When oil is hot, add onions and peppers and
sauté 4-5 minutes until soft and just starting to brown.
Remove from heat and set aside. In a large bowl,
combine mixed greens, black beans, corn (if included),
avocado and salsa and toss well. Top with steak and
sautéed vegetables.
· A ny amount Any amount prepared tomato salsa
CALORIES: 400
PROTEIN: 25 g
CALORIES: 600
PROTEIN: 40 g
25
SIDE RECIPES
The perfect accompaniment to your healthy meal
CARROT-CUMIN SALAD
· 6 large carrots, peeled and thinly sliced
on the diagonal
· ¼ cup fresh lemon juice
· 1 garlic clove, finely minced
· 1/2 tsp ground cumin
· 1/2 tsp paprika
· 1/4 tsp ground cinnamon
· Salt and pepper to taste
· 2 TBSP extra-virgin olive oil
· 1/4 cup fresh cilantro or parsley, chopped
In a large saucepan of boiling salted water, cook carrots
until crisp-tender, 1-2 minutes. Drain in a colander, rinse
under cold water until cool, and drain well. In a medium
bowl, whisk together lemon juice, garlic, cumin, paprika
and cinnamon, then season with salt and pepper to taste.
Whisking constantly, slowly add olive oil. Add carrots and
cilantro or parsley to dressing, toss to combine.
CALORIES: 400 | PROTEIN: 25 g (divide into 4
servings)
CALORIES: 600 | PROTEIN: 40 g (divide into 3
servings)
SHAVED FENNEL APPLE SALAD
· 1/4 cup lemon juice
· 2 TBSP chopped fresh tarragon
(or, 1 TBSP dried tarragon)
· 3 TBSP extra-virgin olive oil
· S alt and freshly ground black pepper,
to taste
· 2 tart apples, peeled and cored, then
halved and sliced as thinly as possible
· 2 large bulbs fennel, sliced as thinly
as possible
26
For the dressing: Whisk together the lemon juice,
tarragon, and olive oil in a small bowl; season to taste
with salt and pepper.
For the salad: Gently toss apple slices and fennel
slices, then toss with the dressing.
This salad keeps well in the refrigerator and is still
delicious the day after it is made. Makes 4 servings.
Per serving
CALORIES: 160 | PROTEIN: 2 g
SHAKE RECIPES
A few new ways to enjoy Formula 1
COZY CARAMEL PROTEIN SHAKE
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Dutch Chocolate
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Banana Caramel
· 2 scoops Herbalife Nutrition Protein Drink Mix, Chocolate
· 1 cup cold water
· 3 -5 ice cubes
Combine ingredients in a blender and mix well.
CALORIES: 200 | PROTEIN: 24 g
PEACHY FREEZY SHAKE
· 2 scoops Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, French Vanilla
· ½ tsp Herbalife Nutrition Herbal Tea Concentrate, Peach
· 1 cup nonfat, low-fat or plain soy milk
· 1 cup peach slices, fresh or frozen
· 3 -5 ice cubes
Combine ingredients in a blender and mix well.
CALORIES: 240 | PROTEIN: 19 g
27
SNACK RECIPES
Snacking made easy
SPICY ROASTED GARBANZO BEANS
· 2 (15-oz.) cans chickpeas, thoroughly
drained and rinsed
· 2 TBSP olive oil
· 1 tsp ground cumin
· 1 tsp chili powder
· 1/2 tsp salt
Heat the oven to 400°F and arrange a rack in the
middle. Place the chickpeas in a large bowl and toss
with the remaining ingredients until evenly coated.
Spread the chickpeas in an even layer on a rimmed
baking sheet and bake about 30 to 40 minutes, shaking
the pan a few times during baking, until beans are
crisp. Check frequently the last 10 minutes to avoid
burning. Makes 6 servings.
Per serving
CALORIES: 160 | PROTEIN: 6 g
FRUIT SPRING ROLLS
For the dipping sauce:
· 1 cup plain, nonfat Greek-style yogurt
For the sauce: Mix all ingredients together until
smooth.
· 2 scoops Herbalife Nutrition Protein Drink
Mix, Vanilla
For the filling: Toss apples with lemon juice to prevent
browning. Set other ingredients out for assembly.
· 2 tsp lemon juice
· Dash of cinnamon
For the filling:
· 2 apples, cut into matchsticks
· 1 TBSP fresh lemon juice
· 2 f uyu persimmons, cut into matchsticks
· ½ cup pomegranate arils or dried
cranberries
·1m
edium orange, peeled, sliced into 8
rounds, rounds cut in half
· 8 rice paper wrappers
· 4 b utter lettuce leaves, cut in half lengthwise
28
To assemble: Fill a large, shallow plate with warm
water. Place one rice paper in water and soak until
softened ( just a few seconds). Carefully, remove and
place on a flat plate. Place 2 orange slices side by side
on the paper, then layer with apples and persimmons.
Sprinkle with pomegranate arils and top with ½ leaf of
butter lettuce.
Fold the edge closest to you over the filling, then fold the
sides toward the center and roll until closed. Cut rolls in
half and serve with yogurt dipping sauce. Makes 8 rolls.
Per serving (2 rolls)
CALORIES: 215 | PROTEIN: 10 g
MORE SNACK IDEAS
When done right, snacking helps in several ways. A nutritious
snack can help keep your customers energized between meals.
And when snacks are properly timed, they can reduce the risk
of feeling overly hungry at mealtimes, which can help reduce
the risk of overeating. Another plus? Snacks help you work
more nutritious foods into your day, like fruit or vegetables.
Our meal plans call for one or more snacks per day, with a
balance of carbohydrates and protein. Healthy carbohydrate
sources can provide some immediate energy (and many are
good sources of fiber too), while a bit of protein helps give
snacks more staying power. In general, we recommend snacks
with about 150 calories and around 10 grams of protein.
Herbalife Nutrition protein snack bars like Protein Bar Deluxe
provide protein for energy and nutrition, are conveniently
portable and taste great. Other easy snack options include
Greek-style yogurt with fruit, vegetables and hummus dip
or a cup of quick-cooking oatmeal with 2 tablespoons of
Personalized Protein Powder stirred in.
29
SNACK IDEAS
STRING CHEESE WITH
FRESH FRUIT
1 oz. low-fat string cheese and
1 medium apple.
CALORIES: 150 | PROTEIN: 8 g
EDAMAME BEANS
Drop 1 cup frozen edamame beans
(in the pod) into boiling water for a
few minutes. Sprinkle with a little salt
or soy sauce.
CALORIES: 150 | PROTEIN: 8 g
RICE CAKE & NUT BUTTER
Spread one rice cake with 1 TBSP
of almond butter.
CALORIES: 135 | PROTEIN: 5 g
TURKEY BREAST SLICES
AND WHOLE GRAIN
CRACKERS
2 oz. sliced turkey and 4 mediumsized whole grain crackers.
CALORIES: 145 | PROTEIN: 18 g
HERBALIFE NUTRITION
PROTEIN DRINK MIX
Stir 2 scoops of Protein Drink Mix,
any flavor, with 8 fl oz. of cold
water.
CALORIES: 110 | PROTEIN: 15 g
30
LOW-FAT LATTE
Made with 12 oz. low-fat milk or
soy milk. Sprinkle with cinnamon.
CALORIES: 150 | PROTEIN: 9 g
HUMMUS DIP AND RAW
VEGETABLES
1/3 cup hummus with cucumber, carrot
and celery sticks.
CALORIES: 150 | PROTEIN: 6 g
Get more recipes at:
MyHerbalife.com
Facebook.com/Herbalife
SOY NUTS & FRUIT
1 packet Herbalife Nutrition Roasted
Soy Nuts and 1 small peach.
CALORIES: 150 | PROTEIN: 8 g
Youtube.com/HerbalifeIntl
@Herbalife
@Herbalife
HERBALIFE NUTRITION PROTEIN
BAR DELUXE
The perfect on-the-go, nutritious snack for
wherever life takes you!
CALORIES: 140 | PROTEIN: 10 g
See our One Shake a Day and
Two Shakes a Day Sample Menus,
Blank Menus, and additional Recipes
for Shakes, Meals and Snacks in the
Reference Tools section.
31
Start your customers on
an exercise program
Regular exercise is important for good health,
weight management and well-being. Getting your
customers to embrace the habit early on can lead
to their long-term success.
At a minimum, we recommend a program that includes at least 30 minutes of
cardiovascular exercise (that which increases your heart rate, such as brisk walking
or jogging) on most days of the week, strength training (to build and maintain muscle
mass) at least twice a week, and regular stretching.
However, if your customers are new to exercise, they should avoid strenuous activity
for the first month. Instead, recommend something low impact, like walking on a
flat track, dirt pathway, grass or pavement for 5 to 10 minutes per day – eventually
getting up to 30 minutes.
32
BALANCE NUTRITION WITH EXERCISE
Sometimes, people join a gym and find that they are not losing weight. This is
often because they overeat to compensate for their workouts. Their thinking
seems to be, “I burned off all those calories, so I deserve a treat!” But most
people overestimate the number of calories they burn when they exercise, and
also underestimate the number of calories that they eat. Be sure to remind
your customers that it is important to stick to their meal plan and get adequate
exercise, as it is the combination of the two that will improve their success.
STRIVE TO BE IN BETTER SHAPE
Appearance is often a great motivator. While fat patterns are genetic to
some extent, your customers can work to achieve their best personal shape.
Encourage them to take a photo at the beginning of their weight loss journey so
they can see their progress along the way.
Once a customer gets in the habit of daily exercise, they’ll be hooked on a
healthy, active lifestyle. Introduce them to Formula 1 for the ideal balance of
protein and nutrition to support their weight loss goals. Protein helps satisfy
hunger, build muscle tissue, maintain lean muscle mass and improve energy.
VARIETY = FUN
You and your customers can find a number of exercise videos on
Fitness.Video.Herbalife.com that can be used to create personalized and
varied exercise routines. Enjoy!
See our 4 Easy Exercises for Anywhere Fitness in the Reference
Tools section.
33
Teach your customers
how to integrate
our products
FORMULA 1, PROTEIN DRINK MIX, PERSONALIZED
PROTEIN POWDER AND PROLESSA ® DUO
Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix
is designed to be mixed with 8 ounces of nonfat milk or soy milk
Each one of your customers has their own
unique needs. Check in with them regularly
to see if there are adjustments or additions to
their plan needed. When your customers get
exactly what they need, they’ll be in better
shape to get in the shape they want.
for a healthy meal that provides an ideal balance of protein and
nutrition. However, many people prefer to make their shakes
with a combination of Formula 1 and Protein Drink Mix mixed
with water.
A serving of Protein Drink Mix provides 15 grams of soy protein
along with 24 vitamins and minerals. Although it can be mixed
with water alone for a protein snack, when added to a Formula
1 shake, a serving of Protein Drink Mix boosts the total protein
in the shake to 24 grams. A shake made with one serving of
Formula 1 and one serving of Protein Drink Mix, when mixed
with water, has 24 grams of protein and 200 calories. And with
so many flavors of Formula 1 and several flavors of Protein Drink
Mix to choose from, a wide variety of shakes can be made.
34
TEA
Another way to boost the protein in our Formula 1 shakes is the
Water is the most commonly consumed beverage worldwide, with tea being the
Personalized Protein Powder. One tablespoon has 5 grams of protein
second. Herbalife Nutrition Herbal Tea Concentrate contains caffeine (85 mg per
and 20 calories and can be added to more than just shakes. Try
serving), which jump-starts your metabolism and provides a boost to help you feel
adding it to yogurt, oatmeal or even soups to get a bigger protein
revitalized. A cup of Herbalife Nutrition Herbal Tea Concentrate is mixed with water,
punch. Remember, protein is important for building and maintaining
which hydrates you, all with just 5 calories per serving. You may also enjoy Herbalife
muscle mass and can help control hunger.
Nutrition N-R-G Nature’s Raw Guarana Tea, which is a blend of guarana, orange
You may want to also suggest that your weight loss customers add
Herbalife Nutrition Prolessa ® Duo to their shakes. Prolessa ® Duo
supports weight loss with two clinically-tested ingredients: conjugated
linoleic acid, which helps decrease body fat,* and a blend of oat
pekoe tea and lemon peel. N-R-G Nature’s Raw Guarana Tea provides less caffeine
(40mg caffeine per serving) than Herbal Tea Concentrate, but enough to provide a
gentle pick-me-up with 0 calories. Drinking several glasses of tea every day can help
people take in the recommended six to eight glasses of water per day.
and palm oils to help reduce calorie intake and provide a feeling of
For people who drink caffeine on a regular basis, a glass of a caffeinated beverage
fullness.* To use Prolessa ® Duo, suggest making Formula 1 shakes as
does count as one of their eight glasses of water for the day. Caffeine is a diuretic,
usual, then blending a scoop of Prolessa ® Duo for an additional five
which simply means it stimulates fluid loss in the body. However, those who drink
to 10 seconds. Use once a day.
caffeinated beverages on a regular basis find that their bodies adjust to the caffeine,
so the beverage helps rehydrate rather than dehydrate. A healthy adult should limit
*T hese statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure, or prevent any disease.
caffeine intake to about 200 mg per sitting or 400 mg per day.
35
ALOE
FIBER
Herbalife Nutrition Herbal Aloe Concentrate makes a delicious
While it’s recommended that adults eat at least 25 grams of fiber daily,
beverage when added to water. The aloe supports healthy
most people only eat about 10 to 15 grams. Our meal plans include
digestion, nutrient absorption and intestinal health. For people
plenty of vegetables, fruits and whole grains, which can help meet fiber
who have difficulty meeting their fluid needs every day, Herbal
needs. Since many people may still fall short of their minimum fiber
Aloe Concentrate can really help, as its light, refreshing flavor
intake, we recommend adding one scoop (containing 5 grams of fiber)
encourages them to drink more water.
of Active Fiber Complex once or twice a day to any beverage —
including Formula 1 shakes — to help meet needs. The blend of
soluble and insoluble fiber promotes regularity, and also supports the
growth of friendly intestinal bacteria. Using fiber as part of a balanced
diet will help support weight management.
36
CHOCOLATE CHIP COOKIE SHAKE
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Cookies ‘n Cream
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Dutch Chocolate
· 2 scoops Herbalife Nutrition Protein Drink Mix, Chocolate
· 1 cup nonfat, low-fat or plain soy milk
· 3-5 ice cubes
Combine ingredients in a blender and mix well.
CALORIES: 290 | PROTEIN: 33 g
COUNTRY BERRY SHAKE
· 2 scoops Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Wild Berry
· 1 cup nonfat, low-fat or plain soy milk
· ½ cup fresh or frozen raspberries
· ½ cup fresh or frozen carrot slices
Combine ingredients in a blender and mix well.
CALORIES: 250 | PROTEIN: 19 g
37
Track progress,
celebrate milestones
and stay in touch
As an Herbalife Nutrition Independent Distributor,
the regular support you offer your customers is
invaluable to their weight loss success.
38
STAY IN TOUCH
Staying connected with your customers helps them to stay on track, and gives you
the opportunity to address any concerns right away.
Losing weight can be challenging, and many of your customers will look to you
as their source of confidence and encouragement. A weekly weight check-in and
discussion will also keep your customers accountable to themselves and their weight
loss journey.
Always use positivity to motivate. Even if your customers gain weight, stay supportive.
Negative comments may cause them to lose motivation, while staying upbeat will
reinforce their weight loss results and the relationship you share.
MAINTAIN CONTACT – ELECTRONICALLY AND IN PERSON
There are many ways to stay in touch using your smartphone. You can have private
conversations with your customers, or use the power of social media for mass
outreach. Today, the typical customer is using social media on a regular basis.
Set up your Facebook and Instagram accounts, but never forget that face-to-face
communications are still essential for maintaining personal connections. Think of
social media as an extra introduction for your next meeting with your customer, as it
will help you know them better and provide a better follow-up.
RECOGNIZE SUCCESS
At the end of the first month, congratulate your customer on their first month of
weight loss effort. This first month will give you an idea of how fast they will be likely
to progress to their goal weight. If the projection for six months is too little for their
satisfaction, let them know that their goals can be updated at the six-month mark.
See our “Track Your Way to Wellness” and Recognition Certificate in the
Reference Tools section.
39
Ongoing education and
answers to questions
from customers
When you get a question you cannot answer, there is a
support center available to you on MyHerbalife.com.
Log into the member site and click on “Support” in the menu at the top of the screen. This
will take you to a page where you can type in any question, and someone from the Support
Center will respond with the right information.
40
The resources listed have a lot of shareable content, including videos,
recipes and tips for a healthy, active lifestyle.
MyHerbalife.com – A wealth of articles, fact sheets and recipes.
Updates to this Guide and more tools are also found here.
Video.Herbalife.com – Where many educational videos are available
for viewing.
Fitness.Video.Herbalife.com – Features a variety of exercise videos
for beginning, intermediate and advanced levels.
DiscoverGoodNutrition.com – Herbalife Nutrition-sponsored blog
which has numerous articles on healthy eating and exercise.
JOIN THE COMMUNITY
Facebook.com/Herbalife
Youtube.com/HerbalifeIntl
@Herbalife
@Herbalife
#PurposeDrivenResults
Use, and encourage your customers to use, to share results.
41
ANSWER COMMON
QUESTIONS
While every customer is
unique, some weight loss
questions and/or issues
are universal. Here are
some responses to typical
customer concerns.
42
“I WANT TO LOSE XXX POUNDS”
“I DON’T LIKE/KNOW HOW TO COUNT CALORIES”
Encourage your customer to set a reasonable goal of around a half
Our meal plans for weight loss call for two Herbalife Nutrition
a pound to one pound per week. Also, if you have the equipment
Formula 1 shakes a day to replace two meals, coupled with one
(scale) that can establish body composition analysis, you can use that
balanced meal and protein-rich snacks. Our plans are easy to
information to help your customer establish a healthy weight goal.
follow, and most of the calorie counting is done for you. Formula 1
Explain to your customers the importance of using Herbalife Nutrition
shakes provide balanced nutrition, and you always know how many
Formula 1 shakes to replace two meals a day, which may help them
calories they contain when you follow the package directions or
with easy calorie and portion control. For those who prefer to replace
use one of our delicious shake recipes. By using our Meal Builder
just one meal per day with a shake, they will lose weight more slowly,
tool, your customers will have guidelines for putting together easy,
but – in combination with exercise – they will be practicing a healthy,
healthy and delicious calorie-controlled meals that are part of
active lifestyle and will still be making progress towards their goals.
their plan.
“I WANT TO GET IN SHAPE”
“I GET BORED ON DIETS”
Suggest engaging in at least 30 minutes of moderate-intensity exercise
With so many Formula 1 flavors and shake recipes to choose from,
most days of the week, and performing strength-training exercises at
it’s unlikely your customers will get bored with this diet. We also
least twice a week.
have lots of meal suggestions and a variety of exercise routines to
Exercise videos are available on Fitness.Video.Herbalife.com,
which your customers can use to create customized workouts
follow so they won’t be eating the same foods or doing the same
exercises all the time.
that match their goals and fitness levels. Also address unrealistic
expectations: explain that while customers can’t ‘spot reduce,’ our diet
plans and exercise programs can help them achieve their best weight
and shape.
43
“I GET TOO HUNGRY”
Protein is very important for hunger control. An Herbalife Nutrition
“I GET FRUSTRATED BECAUSE I DON’T SEE RESULTS FAST
ENOUGH”
Formula 1 shake, when made with 8 ounces of milk or soy milk,
Encourage your customers to focus on all the positive changes they are
provides 17 grams of protein. If your customers need a bit more
making with their diet, food choices and activity. Let them know that all
hunger control, they can add one or two tablespoons of Herbalife
of these changes, taken together, will eventually lead them to their goals.
Nutrition Personalized Protein Powder to their shakes. Or, a serving
Give your customers a way to record what they eat for a few days, and
of Protein Drink Mix, which provides an additional 15 grams of soy
have them get back to you by email or phone to check back in. Ask them
protein along with 24 vitamins and minerals to a Formula 1 shake.
to write down what they eat, when they eat, how hungry they are when they
And make sure customers are following their meal plan and eating
start eating, how full they are when they are finished, and also their moods.
the recommended number of meals and snacks. Many people skip
This will give you a lot of information to use in follow-up discussions.
meals and snacks thinking it will help them lose weight more quickly,
but they often make up for it by eating more later on.
“I DO EVERYTHING RIGHT AND I STILL DON’T LOSE
WEIGHT”
“I’M AN EMOTIONAL EATER”
Many people think they are doing all the right things – keeping tabs on
One of the most important aspects of the Herbalife Nutrition plan is
their calories and portions, and exercising regularly – and claim that
the support that you, the Independent Distributor offer.
“nothing is working”. What is often happening is that they are not exercising
When someone says they are eating when they are not hungry, for
example, suggest that they contact you, their coach and learn to find
alternatives to eating, such as taking a walk, having a cup of tea,
calling a friend or meditating.
as much as they think they are, or they are eating more than they think they
are. You can ask them to continue to keep their food log (as suggested
earlier) and also record how much activity they are getting. It is a good
idea to keep the log throughout the day (rather than trying to remember
everything and write it down at the end of the day), because people often
eat mindlessly throughout the day without realizing it. You can learn a lot
from a food and exercise log.
44
like stress or anxiety – suggest alternative activities as mentioned
“I DON’T LIKE/DON’T HAVE TIME TO
EXERCISE”
on the previous page.
With so many resources available for creating an exercise
• If you notice that they sometimes eat in response to an emotion –
• If you notice a lot of high-fat or high-sugar foods such as chips,
program, your customers can develop a program that
fried foods, sweets and candy, you can point those out and
works for them. If they say that they do not have time to
recommend that they work to limit their intake.
do 30 minutes of activity per day, let them know that they
• If you notice that they frequently eat in restaurants, they may be
eating more calories than they would at home. Suggest that they
stick to salads with light dressing, vegetables and lean proteins for
can break it up into three 10-minute sessions; as long as
they accumulate 30 minutes of exercise per day, they will
get the same benefit.
their meal, or that they split an entrée (or take half of the entrée
home) to control portion size.
• If you notice that there are times when they get particularly hungry,
“I DON’T LIKE/HAVE TIME TO PREPARE
HEALTHY MEALS”
make sure they are consuming protein-containing snacks between
When you are following our meal plans for weight loss,
meals to help keep hunger at bay.
you will be consuming two Herbalife Nutrition Formula 1
• If you notice that they feel fatigued during the day, make sure they
are meeting their nutritional needs by taking Herbalife Nutrition
Formula 2 Multivitamin Complex, and suggest that they try Herbal
Tea Concentrate. Remember, some people are sensitive to caffeine.
A healthy adult should limit caffeine intake to about 200 mg per
shakes a day, which take just minutes to prepare. In
addition, our meal plans have simple meal suggestions
that do not require a lot of cooking. You can also find
resources at DiscoverGoodNutrition.com for tips on
shopping, cooking and meal preparation.
sitting or 400 mg per day.
• If they are not exercising regularly, suggest scheduling time on
their daily calendar for activity and using the tips in the next
section to help them if they are bored with their exercise routine.
45
46
1.
Herbalife Nutrition Global Nutrition Philosophy
2.
Meal Selection Tools (Step #1 and Step #2)
3.
Meal Builder
4.
Vegetarian Meal Builder
5.
Grocery Shopping List
6.
Ultimate Shake Builder
7.
Find the Formula 1 That’s Right for You
8.
One Shake a Day Sample Menu
9.
Two Shakes a Day Sample Menu
10.
Weekly Meal Planner
11.
Recipes for Shakes
12.
Recipes for Meals
13.
Recipes for Snacks
14.
4 Easy Exercises for Anywhere Fitness
15.
Track Your Way to Wellness
16.
Recognition Certificate
47
GLOBAL NUTRITION PHILOSOPHY
BALANCED
NUTRITION
HEALTHY
ACTIVE
LIFESTYLE
Herbalife Nutrition
can help you achieve the...
BIG 3
PERSONALIZED
PROGRAM
WH AT WE BEL IEVE
We make the world healthier and happier. We believe that balanced and personalized nutrition supports a healthy,
active lifestyle. Eating the right foods combined with the right nutritional supplements and regular exercise are key.
B A L AN CED N UTRITION
Our philosophy is based on balanced nutrition – a combination of foods and nutritional supplements that help you
meet your daily needs, coupled with the right calorie balance to help you lose, gain or maintain your body weight.
A well-balanced diet helps to supply the vitamins and minerals you need.
MACRO/MICRONUTRIENTS
Protein, carbohydrates and fat are all macronutrients. You need all three in
the right balance in order for your body to function properly. You also need
micronutrients in the form of vitamins and minerals. We suggest that 30% of
your daily calorie intake comes from protein sources, such as soy products,
poultry, fish and eggs; 40% of your calories come from carbohydrates in the
form of vegetables, fruits and whole grains; and 30% of your calories come
from sources such as olive and canola oils, avocado and nuts.
FIBER
Fiber supports the digestive process, helps fill you up and promotes the growth
of friendly bacteria in the digestive tract. Whole fruits, vegetables, whole grains
and beans are the best sources of dietary fiber.
WATER
Your body needs water to transport nutrients to cells and to get rid of waste
products. Water helps control body temperature and lubricate joints, organs and
tissues. The recommendation of eight 8-ounce (240ml) glasses of water a day
is consistent with most dietary guidelines.
PHYTONUTRIENTS
Plant foods contain phytonutrients, which have a number of benefits. Many of
these phytonutrients are pigments that give fruits and vegetables their beautiful
colors, which is why our Global Nutrition Philosophy recommends seven
servings of colorful fruits and vegetables a day.
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
D O YOUR N UMB ERS ADD UP ?
Your daily diet should consist of 40% carbohydrates, 30% protein, and
up to 30% beneficial fats.
OMEGA-3
EXERCISE
up to
30%
FATS
from food and
supplements
LESS
SATURATED
FAT
BALANCED
NUTRITION
40%
CARBOHYDRATES
from food and
supplements
FIBER
25 g
REST
30%
HYDRATION
PROTEIN
from food and
supplements
48
STEP
Meal Plans
So you want to maintain a healthy weight, but
where do you start? Since everyone’s protein
and calorie needs vary, it’s important to seek a
customized approach. Our two-step Meal Selection
Tool can help simplify the process. Start with
Step 1 to determine your Plan (A, B, C, or D);
then move onto Step 2 for specific meal and
snack ideas, all with proper protein and calorie
counts to meet your unique needs.
1
Based on your current height and weight, determine
whether you should follow Plan A, B, C or D.
PLAN
A
WOMEN
PLAN
B
PLAN
C
PLAN
D
WEIGHT
≤90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220+
≤4'11''
5'0''
5'1''
5'2''
5'3''
5'4''
5'5''
5'6''
5'7''
5'8''
5'9''
5'10''
5'11''
6'0''+
HEIGHT
WEIGHT
≤110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250+
MEN
≤5'4''
5'5''
5'6''
5'7''
5'8''
5'9''
5'10''
5'11''
6'0''
6'1''
6'2''
6'3''
6'4''+
HEIGHT
GO TO STEP #2
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
49
STEP
2
Follow these suggested meal
plans. Depending on your
activity level, hunger level and
weight goals, you may
need to adjust your plans.
DAILY
NUTRITION
About
90 g Protein
1,350 Calories
20 g Protein
250 Calories
BREAKFAST
10 g Protein
150 Calories
SNACK
25 g Protein
400 Calories
LUNCH
10 g Protein
150 Calories
SNACK
25 g Protein
400 Calories
DINNER
WEIGHT
LOSS
About
85 g Protein
1,200 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
25 g Protein
400 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
25 g Protein
400 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
WEIGHT LOSS
Delivers proper protein, but with fewer
calories to promote weight and fat
loss when coupled with an appropriate
exercise program. This option replaces
two meals per day with a Herbalife
Nutrition Formula 1 shake.
DAILY
NUTRITION
About
105 g Protein
1,550 Calories
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
WEIGHT
LOSS
About
100 g Protein
1,400 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
20 g Protein
250 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
MAINTENANCE
Delivers proper protein and calories to
help you maintain your weight when
coupled with an appropriate exercise
program. This option replaces one meal
per day (breakfast) with a Herbalife
Nutrition Formula 1 shake.
DAILY
NUTRITION
About
130 g Protein
1,800 Calories
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
WEIGHT
LOSS
WEIGHT GAIN
Supplement the Daily Nutrition Plan with
additional Herbalife Nutrition Formula 1
shakes, up to a total of three shakes
per day.
A. About 130 g of protein and 1,850 calories
B. About 145 g of protein and 2,050 calories
C. About 190 g of protein and 2,400 calories
D. About 200 g of protein and 2,550 calories
Add 2 TBSP of Personalized Protein Powder
to each shake.
About
120 g Protein
1,500 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
20 g Protein
300 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
40 g Protein
600 Calories
DAILY
NUTRITION
About
170 g Protein
2,250 Calories
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
10 g Protein
150 Calories
SNACK
WEIGHT
LOSS
About
160 g Protein
1,950 Calories
30 g Protein
300 Calories
20 g Protein
300 Calories
30 g Protein
300 Calories
10 g Protein
150 Calories
40 g Protein
600 Calories
30 g Protein
300 Calories
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
50
25 g PROTEIN 40 g PROTEIN
START WITH PROTEIN
Easy Meal
Builder
Chicken or turkey
Fish
Lean beef
Shellfish
400 CALORIES
600 CALORIES
3 ounces,
cooked
5 ounces,
cooked
Choose 1
Choose 2
Any
amount
Any
amount
Choose 1
Choose 2
Choose 1
Choose 1
Any
amount
Any
amount
Pork or lamb (loin)
ADD VEGETABLES
Do you ever feel stumped come mealtime,
not knowing what to make or where to
start? Our meal builder has you covered
with simple steps and balanced nutrition.
Cooked vegetables, vegetable soup, tomato sauce (1 cup)
Raw vegetables
ADD WHOLE GRAINS/STARCH
Rice (brown
or wild)
1/2 cup, cooked
100% whole grain
bread or crackers
1 slice, 1/2 pita bread,
1/2 English muffin,
4 medium crackers
Tortillas
Beans, peas,
2 corn, 1 medium- corn or lentils
sized flour
1/2 cup, cooked
(whole grain)
Potato (white
or sweet)
1/2 medium
Pasta, quinoa,
millet, barley
or bulgur
1/2 cup, cooked
ADD SOME HEALTHY FAT FOR FLAVOR
Olive oil
1 TBSP
Nuts
1 ounce
Hummus, low-fat salad
dressing, mayonnaise,
sour cream, vinaigrette
2 TBSP
Avocado
1/2 small
Parmesan or
low-fat feta
cheese
2 TBSP
Seeds or nut
butter
1 TBSP
SEASON IT UP!
©2019 Herbalife Nutrition.
All rights reserved. USA. 18943827 01/19
Herbs &
spices
Lemon
Garlic
Vinegar
Salsa &
hot sauce
Mustard
51
25 g PROTEIN 40 g PROTEIN
START WITH PROTEIN
Easy Meal
Builder
VEGETARIAN EDITION
Greek-style yogurt
(nonfat or low-fat)
1/2 cup
Eggs
1 whole
Cottage cheese, ricotta
(nonfat or low-fat)
1/2 cup
Beans, lentils
or soybeans
1/2 cup, cooked
Tofu
3 1/2 ounces
(1/4 block)
400 CALORIES
600 CALORIES
Choose 2
Choose 3
Choose 1
Choose 2
Any
amount
Any
amount
Choose 1
Choose 2
Choose 1
Choose 1
Any
amount
Any
amount
Tempeh or
seitan
3 ounces
ADD VEGETABLES
Could you use a little inspiration when it
comes to preparing fun, healthy veggie
meals? Our step-by-step meal builder
will help you fill your week with wellbalanced nutrition.
Cooked vegetables, vegetable soup, tomato sauce (1 cup)
Raw vegetables
ADD WHOLE GRAINS/STARCH
Rice (brown
100% whole grain
or wild)
bread or crackers
1/2 cup, cooked 1 slice, 1/2 pita bread,
1/2 English muffin,
4 medium crackers
Tortillas
Beans, peas,
2 corn, 1 medium- corn or lentils
sized flour
1/2 cup, cooked
(whole grain)
Potato (white Pasta, quinoa,
or sweet)
millet, barley
1/2 medium
or bulgur
1/2 cup, cooked
ADD SOME HEALTHY FAT FOR FLAVOR
Olive oil
1 TBSP
Hummus, low-fat salad
dressing, mayonnaise,
sour cream, vinaigrette
2 TBSP
Nuts
1 ounce
Avocado
1/2 small
Parmesan or
low-fat feta
cheese
2 TBSP
Seeds or nut
butter
1 TBSP
SEASON IT UP!
©2019 Herbalife Nutrition.
All rights reserved. USA. 18943827 01/19
Herbs &
spices
Lemon
Garlic
Vinegar
Salsa &
hot sauce
Mustard
52
Grocer y
Shopping Lis t
MEAL PLAN ESSENTIALS
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
Go in with a list. Tip: Also have
a meal plan in-hand!
Turn things around and read
your nutrition facts.
Stick to the perimeter of the
store for fresher foods.
Be bold! Try one new fruit or
veggie each week.
Shop for what’s in season.
These products usually retain
more nutrients.
Replace starchy carbs with
whole grains, like brown rice
and whole wheat pasta.
MEAL PLAN ESSENTIALS
Make fish your friend.
Tuna and wild-caught
salmon are high in
beneficial fats.
MEAL PLAN ESSENTIALS
53
CHOOSE YOUR BASE
Ultimate
Shake
Builder
MILK
SOY MILK
ALMOND MILK
· 2 scoops Formula 1
· 2 scoops Formula 1
· 2 scoops Formula 1
· 2 scoops Formula 1
· 2 scoops Protein
Drink Mix
· 1 cup milk
· 1 cup soy milk
· 2 scoops Protein
Drink Mix
· 1 cup water
Personalize your meal-replacement
UNSWEETENED
WATER
· 1 cup unsweetened
almond milk
24 g PROTEIN
17 g PROTEIN
17 g PROTEIN
26 g PROTEIN
200 CALORIES
170 CALORIES
200 CALORIES
240 CALORIES
Add 3-5 ice cubes and blend for an extra minute for a thicker shake.
shakes for your nutrition needs.
ADD YOUR BOOSTS
FRUITS AND
V E G E TA B L E S
Banana
1/2 medium
0 g PROTEIN
55 CALORIES
Strawberries
1 cup
0 g PROTEIN
50 CALORIES
Apple
1/2 medium
0 g PROTEIN
50 CALORIES
Carrots
1/2 cup sliced
0 g PROTEIN
30 CALORIES
Baby Spinach
1 cup
0 g PROTEIN
10 CALORIES
©2019 Herbalife Nutrition.
All rights reserved. USA. 18943827 01/19
GRAINS AND
SEEDS
Rolled Oats
1/3 cup
0 g PROTEIN
50 CALORIES
Chia
1 TBSP
1 g PROTEIN
60 CALORIES
Flaxseed
1/2 TBSP
2 g PROTEIN
50 CALORIES
FLAVOR
Spice
Dash of cinnamon,
nutmeg, ginger, etc.
0 g PROTEIN
0 CALORIES
Extract
Few drops vanilla,
mint, orange, etc.
0 g PROTEIN
0 CALORIES
PROTEIN
Plain Nonfat
Greek Yogurt
1/2 cup
12 g PROTEIN
70 CALORIES
Nonfat Cottage
Cheese
1/4 cup
8 g PROTEIN
40 CALORIES
Silken Tofu
1/4 block
6 g PROTEIN
65 CALORIES
Personalized
Protein Powder
2 TBSP
10 g PROTEIN
40 CALORIES
Beverage Mix
2 scoops
15 g PROTEIN
70 CALORIES
PERSONALIZED
BOOSTERS
ENERGY:
Herbal Tea
Concentrate
1/2 tsp
0 g PROTEIN
5 CALORIES
DIGESTIVE HEALTH :
Herbal Aloe
Concentrate
3 capfuls
0 g PROTEIN
0 CALORIES
DIGESTIVE HEALTH:
Active Fiber Complex
1 scoop
0 g PROTEIN
25 CALORIES
DIGESTIVE HEALTH:
Simply Probiotic
1 scoop
0 g PROTEIN
0 CALORIES
WEIGHT LOSS:
Prolessa ® Duo
1 scoop
0 g PROTEIN
70 CALORIES
54
Find the
Formula 1
that’s right
for you
CATEGORY
FLAVOR
SCOOP IT UP
Want to boost your Formula 1 shake with extra protein?
Simply add a scoop of Protein Drink Mix (PDM) to get an
additional 15 grams of delicious, high-quality protein per
serving. The extra protein will help satisfy hunger and boost
energy. For more great shake ideas, visit MyHerbalife.com
or Herbalife.com.
PROTEIN
TYPE
INDULGENT
FORMULA 1 DUTCH CHOCOLATE
FORMULA 1 COOKIES ‘N CREAM
FORMULA 1 MINT CHOCOLATE
FORMULA 1 DULCE DE LECHE
FORMULA 1 BANANA CARAMEL
FORMULA 1 PRALINES AND CREAM
FORMULA 1 INSTANT CHOCOLATE
HERBALIFE24® FORMULA 1 SPORT
CHOCOLATE
SOY
SOY
SOY
SOY
SOY
SOY
SOY
MILK
VANILLA
FORMULA 1 FRENCH VANILLA
FORMULA 1 INSTANT VANILLA DREAM
HERBALIFE24® FORMULA 1 SPORT
VANILLA
SOY
SOY
MILK
FRUITY
Sweet and tangy
with fun fruit vibrancy.
FORMULA 1 ORANGE CREAM
FORMULA 1 WILD BERRY
FORMULA 1 PIÑA COLADA
SOY
SOY
SOY
COFFEE
FORMULA 1 CAFÉ LATTE
SOY
Rich and delicious, like
your favorite dessert.
A classic favorite with
a mild, sweet flavor.
GLUTEN
FREE
NO ARTIFICIAL
SWEETENERS
LOW
GI
So many options, so much goodness.
Formula 1 Nutritional Shake Mix
makes it easy to consume essential,
high-protein nutrition every day.
Use this chart to find the Formula 1
solution that best suits your nutritional
needs and tastes. From different
protein types to unique flavors, we’ve
got a shake that’s just right for you.
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
Java flavor for the
coffee lover in you.
55
One Shake a Day
Sample Menu
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
Mango Tango shake
Cookies ‘n Cream
protein pancakes
Red Velvet Cream shake
Overnight French toast
in a bowl
Pre-workout shake
SNACK
Protein Bar Deluxe
LUNCH
Green protein power bowl
SNACK
SNACK
Hummus dip and raw
vegetables
LUNCH
Lavender chia protein
shake with omega-3
Rice cake and nut butter
DINNER
Mustard-baked salmon
SNACK
String cheese with
fresh fruit
DINNER
SNACK
Protein Bar Deluxe
LUNCH
Southwest sirloin
steak salad
SNACK
Edamame beans
DINNER
Chicken, broccoli and
quinoa salad
SNACK
SNACK
Turkey breast slices and
whole grain crackers
LUNCH
Café Mocha shake
SNACK
Protein Drink Mix
DINNER
Juicy pork tenderloin
Low-fat latte
LUNCH
Soba noodle salad
SNACK
Frozen Formula 1
protein pops
DINNER
Spicy citrus shrimp
Chicken lettuce wraps
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
56
Two Shakes a Day
Sample Menu
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
Pre-workout shake
Very Berry
Pineapple shake
Red Velvet Cream shake
Café Mocha shake
Mango Tango shake
SNACK
SNACK
SNACK
Protein Bar Deluxe
Turkey breast slices
and whole grain crackers
Low-fat latte
SNACK
Protein Bar Deluxe
LUNCH
Green Goodness shake
SNACK
SNACK
Hummus dip and raw
vegetables
LUNCH
Lavender chia protein
shake with omega-3
Rice cake and nut butter
DINNER
Soba noodle salad
LUNCH
Raspberry Cream shake
SNACK
Edamame beans
SNACK
String cheese with
fresh fruit
DINNER
DINNER
Chicken, broccoli and
quinoa salad
LUNCH
LUNCH
Cake Batter shake
Peanut Butter
Cup protein shake
SNACK
SNACK
Protein Drink Mix
Frozen Formula 1
protein pops
DINNER
Juicy pork tenderloin
DINNER
Spicy citrus shrimp
Chicken lettuce wraps
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
57
Your Smar t Weekly
Meal Planner
ONE OR TWO
SHAKES PER DAY
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
SNACK
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
58
F o r m u l a 1 S h a ke R e c i p e s
PEACHY
FREEZY SHAKE
COZY CARAMEL
PROTEIN SHAKE
· 2 scoops Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, French Vanilla
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Dutch Chocolate
· 1/2 tsp Herbalife Nutrition Herbal Tea Concentrate, Peach
· 1 cup nonfat milk
· 1 scoop Herbalife Nutrition Formula 1 Healthy Meal Nutritional
Shake Mix, Banana Caramel
· 1 cup peach slices, fresh or frozen
· 2 scoops Herbalife Nutrition Protein Drink Mix, Chocolate
· 3-5 ice cubes
· 1 cup cold water
· 3-5 ice cubes
Combine ingredients in a blender and mix well.
Combine ingredients in a blender and mix well.
CALORIES: 240 | PROTEIN: 19 g
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
CALORIES: 200 | PROTEIN: 24 g
59
Formula 1 Meal Recipes
OVERNIGHT FRENCH
TOAST IN A BOWL
· 2 scoops Herbalife Nutrition Protein Drink Mix, Vanilla
COOKIES ’N CREAM
P R O T E I N PA N C A K E S
· 1 slice whole grain bread cut into ½-inch cubes
· 2 scoops Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix,
Cookies ‘n Cream
· 1 TBSP raisins
· 2 scoops Herbalife Nutrition Protein Drink Mix, Vanilla
· ½ cup nonfat milk
· ½ cup water
· 1 egg
· 1 egg
· Cinnamon
· 3 egg whites
· Fresh fruit (optional)
· 2 TBSP rolled oats
Place bread cubes in a small microwave-proof bowl and sprinkle raisins over
them. Combine milk, Protein Drink Mix and egg in the blender, and blend 10-15
seconds until smooth. Pour over the bread-raisin mixture. Cover with plastic wrap
and refrigerate several hours or overnight, to allow bread to absorb the liquid.
When ready to cook, remove plastic wrap and microwave on high for 2½-3
minutes until puffed and cooked through.
Place all ingredients in a blender and blend until smooth. Heat a pancake
griddle to 350 degrees, or heat a skillet over medium-high heat until a few
drops of water sprinkled into the skillet form beads and sizzle. Sprinkle a
small amount of canola oil on a paper towel and lightly wipe the surface of the
griddle. Pour pancake batter into 3” diameter pancakes (pancakes will be thin),
and cook until browned on the underside. Flip pancakes and continue to cook
until the second side is brown.
Per serving (without fresh fruit):
CALORIES: 340 | PROTEIN: 29 g
Per serving (4 pancakes):
CALORIES: 180 | PROTEIN: 19 g
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
60
Healthy Meal Recipes
LOW RES
TEMPEH AND
SOBA NOODLE SALAD
CHICKEN LETTUCE WRAP
·1
1 8-inch whole wheat flour tortilla filled with:
· 1 tsp
1 tsp sesame oil
· 4 oz.
6 oz. sliced chicken breast
· 2 tsp
2 tsp canola oil
· 2 cups
2 cups chopped romaine lettuce
· 2 tsp
2 tsp rice vinegar
· 2 TBSP
2 TBSP vinaigrette salad dressing
· 1 tsp
1 tsp low-sodium soy sauce
· Dash
Dash ground white pepper
· ½ cup
1 cup cooked soba (buckwheat) noodles
·1
1 carrot, grated
·2
2 green onions, chopped
· 1 cup
2 cups asparagus spears, cooked, chilled and
chopped into 2-inch pieces
· 2 oz.
4 oz. tempeh, crumbled
· ½ cup
½ cup cooked edamame (green soybeans)
CALORIES: 400
PROTEIN: 25 g
CALORIES: 600
PROTEIN: 40 g
–
½ cup cooked beans (garbanzo, white, black)
–
Slices of tomato and onion as desired
CALORIES: 400
PROTEIN: 25 g
CALORIES: 600
PROTEIN: 40 g
Fill tortilla with all other ingredients, fold sides and roll
into a wrap, and enjoy.
In a bowl large enough to hold all ingredients, whisk together the
oils, rice vinegar, soy sauce and white pepper. Add the soba noodles,
vegetables, tempeh and edamame and toss well.
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
61
Formula 1 and Protein Drink Mix
Snack Recipes
FROZEN FORMULA 1
PROTEIN POPS
FRUIT SPRING ROLLS
· 2 scoops Herbalife Nutrition Formula 1 Nutritional Shake Mix,
Wild Berry
For the dipping sauce:
· 1 TBSP fresh lemon juice
· 1 cup plain, nonfat Greek-style yogurt
· ½ cup nonfat milk
· 2 scoops Herbalife Nutrition Protein
Drink Mix, Vanilla
· 2 fuyu persimmons, julienned into
matchstick size
· 1 5.3 oz. (150 g) carton nonfat Greek-style yogurt, vanilla flavor
· ½ cup frozen mixed berries
· 2 tsp lemon juice
· Dash of cinnamon
For the filling:
Place all ingredients in a blender and blend until very smooth. Pour
into four ⅓-cup (80 ml) popsicle molds. Freeze for at least two
hours before serving.
Per serving (1 pop):
CALORIES: 80 | PROTEIN: 7 g
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
· 2 apples, julienned into matchstick size
· ½ cup pomegranate arils or dried
cranberries
· 1 medium orange, peeled, sliced into
8 rounds, rounds cut in half
· 8 rice paper wrappers
· 4 butter lettuce leaves, cut in half lengthwise
For the sauce: Mix all ingredients together until smooth.
For the filling: Toss julienned apples with lemon juice to prevent browning. Set other
ingredients out for assembly.
To assemble: Fill a large, shallow plate with warm water. Place one rice paper in
water and soak until softened ( just a few seconds). Carefully remove and place on a
flat plate. Place 2 orange slices side by side on the paper, then layer with apples and
persimmons. Sprinkle with pomegranate arils and top with ½ leaf of butter lettuce.
Fold the edge closest to you over the filling, then fold the sides toward the center and
roll until closed. Cut rolls in half and serve with yogurt dipping sauce.
Per serving (2 rolls):
CALORIES: 215 | PROTEIN: 10 g
62
4 Easy Exercises
for Anywhere Fitness
UPPER BODY & CORE:
PUSH-UP SHOULDER TAP
1
• Start in a plank position.
• Lower yourself until your elbows
are at a 90-degree angle.
• Once your chest touches the floor,
pause slightly and then push back
up to starting position.
• Lift one arm and touch your
opposite shoulder.
LOWER BODY:
SPLIT SQUAT FULL SWITCH
2
• Stand in a lunge position with
your arms by your side.
• Jump and switch leg positions while
keeping a straight back.
• Using your arms for momentum, keep
the knee of your back leg close to,
but not touching, the ground.
• Land softly and with control.
• Repeat with other arm.
CORE:
PL ANK CRUNCHES
3
• Start in a push-up position, making
sure your wrists and shoulders are
in a straight line.
• Look ahead and keep a neutral spine.
Extend your right arm forward, left
leg back and hold.
CARDIO:
BURPEES
4
• Stand with your feet hip-width apart,
arms by your side.
• Drop into a squat position with your
hands flat on the floor.
• Jump both legs back to the top of a
push-up position.
• Crunch your left knee to meet
your right elbow.
• Jump both legs into your chest in
a squat position.
• Repeat and alternate.
• Return to standing and repeat.
• For more of a challenge, add a jump.
Pressed for time? Sneak in this
full-body workout in just four
steps – no equipment required!
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
8-10
REPS
3
SETS
3-5
TIMES A WEEK
63
Track Your
Way t o We lln e s s
MY GOA L IS . . .
T U E S D AY
M O N D AY
SHAKES
SHAKES
SHAKES
BALANCED MEALS
BALANCED MEALS
BALANCED MEALS
PROTEIN SNACKS
PROTEIN SNACKS
PROTEIN SNACKS
HYDRATION
HYDRATION
8 G L A S S E S / D AY
8 G L A S S E S / D AY
EXERCISE
EXERCISE
EXERCISE
1 - 2 / D AY
1 - 2 / D AY
8 G L A S S E S / D AY
ENERGY LEVEL
AVERAGE
THURSDAY
SHAKES
1 - 3 / D AY
HYDRATION
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
POOR
1 - 2 / D AY
1 - 3 / D AY
1 - 3 / D AY
FILL THIS FORM IN AS YOU GO
(RATHER THAN AT THE END OF EACH
DAY) TO HAVE A MORE ACCURATE
READING OF YOUR DAILY ACTIVITIES.
1 - 2 / D AY
1 - 2 / D AY
1 - 2 / D AY
QUICK TIP
W E D N E S D AY
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
ENERGY LEVEL
GREAT
POOR
AVERAGE
ENERGY LEVEL
GREAT
POOR
AVERAGE
S AT U R D AY
F R I D AY
S U N D AY
SHAKES
SHAKES
SHAKES
BALANCED MEALS
BALANCED MEALS
BALANCED MEALS
BALANCED MEALS
PROTEIN SNACKS
PROTEIN SNACKS
PROTEIN SNACKS
PROTEIN SNACKS
HYDRATION
HYDRATION
HYDRATION
8 G L A S S E S / D AY
8 G L A S S E S / D AY
EXERCISE
EXERCISE
EXERCISE
EXERCISE
1 - 2 / D AY
1 - 2 / D AY
8 G L A S S E S / D AY
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
AVERAGE
ENERGY LEVEL
GREAT
POOR
AVERAGE
1 - 3 / D AY
HYDRATION
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
ENERGY LEVEL
1 - 2 / D AY
1 - 3 / D AY
1 - 3 / D AY
8 G L A S S E S / D AY
1 - 2 / D AY
1 - 2 / D AY
1 - 2 / D AY
1 - 3 / D AY
POOR
1 - 2 / D AY
1 - 2 / D AY
3 0 M I N U T E S / D AY
O N AT L E A S T 5 D AY S
ENERGY LEVEL
GREAT
POOR
GREAT
AVERAGE
ENERGY LEVEL
GREAT
POOR
AVERAGE
GREAT
64
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
C O N G R AT U L AT I O N S
HAS COMPLETED
OF LIVING A HEALTHY, ACTIVE LIFESTYLE.
“
Your success, where you go in life, is only limited
by your own imagination and your own hard work.
Mark Hughes
Herbalife Nutrition Founder and First Distributor (1956-2000)
”
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 01/19
65
©2019 Herbalife Nutrition. All rights reserved. USA. 18943827 02/19
66