We’re thrilled that Samantha Clayton, fitness expert and former competitive sprinter is going to be sharing her advice each week on this blog.

To help us understand more about her background, we took the time to ask her a few questions while she was visiting Herbalife Headquarters in Los Angeles.

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Welcome Samantha, we’re all very keen to learn more about fitness.  We know that an active, healthy lifestyle is important to you, but what motivates you each day?

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So often when people hear the term ‘active’ it brings on a feeling of dread!

People imagine having to dedicate hours to insane workouts or worse, they might think of extreme sports that they’d hate like, perhaps, skateboarding and skydiving. I think this is because the term ‘active’ can have so many meanings.  We hear the word being used in commercials with a visual of a man diving off a building and the tag line “Active men use this deodorant” and it sets an expectation about what ‘active’ really means.

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What does it mean to “think like an athlete”?

For me, thinking like an athlete is about being focused on your goals.  As well as being a former professional sprinter, I’m from a family of athletes, and I married an athlete, so I know a little something about what makes athletes tick.

Athletes think differently. By focusing on the end result, I think athletes are better able to prioritize and we really can apply that focus in every part of our lives.
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There are literally hundreds of reasons why being active is beneficial.  Exercise is good for your body, your mind and for your social life.

Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

1.  Reduced stress

Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.

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Here’s how to stop using excuses and finally squeeze in a workout.  

When it comes to finding motivation to get up off the couch and improve your fitness level, sometimes it takes more than willpower alone to make it happen.

‘I’m too busy and I can’t find the time.‘

This is the number one excuse I hear for not exercising and, you may find it hard to believe, but this was also my go-to excuse after having triplets. It was an excuse that really worked because who would ever disagree? My four young kids sure do take up a lot of time.

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I often get asked: “is doing physical activity enough or do I need a structured fitness program to get in shape?”

My answer is different for each person who asks, I have to tailor my answers because fitness is not a one size fits all situation. For many people simply increasing their physical activity will be enough to meet their health goals and expectations, however for others I may recommend a detailed fitness plan.

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Do you know what a ‘bingo wing’ is? What about a ‘flabby flapper’? If you have no idea, then you probably don’t have an area of loose musculature at the top of your arms. Plenty of people do however, and it can be a major confidence drain.

This week, I’ll work through how you can regain upper arms to make you proud instead of  ‘chicken wings’, ‘whale flippers’ or ‘granny second waves’.

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Many people find that they have problem areas where they just cannot get fat to budge.  Hand’s up if you’re one of the millions who find themselves with a stubborn layer of fat around their waist?

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

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Here are my top four tips to help you decide on positive goals that will push you to become healthier and more productive.  If you read my post on thinking like an athlete then you’ll know that being focused can help you think more clearly and meet your personal goals.

This way of thinking has worked for me and I’ve never looked back. My mantra for challenges in life is ‘when in doubt, think like an athlete‘. So, whether you need to exercise more or you want to up your game in life, you may benefit from my helpful insider tips. My tips are written toward improving your health and fitness but you can apply them to any goal you can imagine.

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Right now I’m on a plane.  I’m a long way up over the Atlantic Ocean and I’m feeling a little conflicted: I love traveling but I’m not a fan of sitting still.

I’ve been doing a lot of flying recently and, although I’ve been to some great places and met wonderful people, it still means I’ve been sitting down for long periods of time. That’s just not something my body is used to doing.  In fact, I’m such a believer in keeping my body moving that I find it hard to sit still at home too.

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Body parts fade in and out of fashion.  Sometimes it feels like everyone is searching for the secrets for a curvy butt, Madonna-like arms or 6-pack abs.  This week, I’ll share my secrets for looking great from behind in no time!

I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt was a good thing. I was in my teens and had never even thought about how my body looked because to me, as an athlete, my body was my vehicle. I had muscles upon muscles and my posterior chain was rock solid but, thanks to Jennifer Lopez, I suddenly felt that I didn’t just look like a boyish athlete! I had a quality that was associated with being feminine, sexy and, to my mind, awesome.  Through a summer media craze based on one woman’s derriere, I suddenly received a huge confidence boost.

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Think about running on a treadmill… Are you filled with warm thoughts about competing against yourself or even catching up on a show as you jog?  Or does your blood run cold as you imagine time slowing down and your run beginning to feel like a self-inflicted punishment?

When it comes to running on a treadmill, it’s very rare that someone thinks it’s just okay – the response is usually that people either love it or hate it!  But with colder weather and the sun setting earlier, for many people there is only one option and that’s to get on the human hamster wheel or risk freezing outside.

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Want a perfect 6 pack?  Most people have a vague idea that a toned stomach would be nice but a lot of people also stop at just the idea.

I’m here to tell you that you can find your 6 pack and make that dream of toned abs a reality.  Take a look at my three simple 6 pack exercises and make time in your busy day to warm up and squeeze in a few repetitions.  You’ll achieve results that will make you proud or at least make it easier to fasten that button!

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Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as an ex-Olympic sprinter, my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.

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I am always talking about squeezing in a quick workout because it’s amazing how effective a short bout of strength or cardiovascular exercise can be.

My top three reasons for making time for a 10 minute workout:

1.  When I feel stressed, a 10 minute workout gives me an instant boost of energy and helps me refocus.

2.  Like everyone, I’m often rushing and I find a 10 minute workout is enough exercise to help me not feel guilty about missing my regular routine.

3.  10 minute workouts can deliver surprisingly effective results, quickly.

It’s always better to do some exercise instead of no exercise.   When you’re feeling busy and stressed, promise yourself that you’ll manage at least 10 minutes even if you can’t find time for a longer workout session.

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