It is absolutely possible! Set your goal, reach your Level 10: Weight Loss, Body Fat Loss, Lean Muscle Gain and be part of LEVEL 10 Challenge!


It’s not just about reaching your Level 10 goal, it’s also about journey to get there. Along the way you’ll get:

1) Personalised body composition analysis
2) Customised nutrition programme and meal plan
3) Regular consultations and coach support
4) Education about nutrition and exercise
5) Regular meetings with like-minded people who have similar goals

image 1sNothing happens until you take action.
ACT NOW! Get in touch with me!


Ten Tips for Healthy Holidays

No matter where you are on your personal wellness journey, think twice before over-indulging. At the very least, try to break even and maintain your current body weight during holiday seasons. It’s amazing how easily you can gain a lot of weight in such a short amount of time, and although weight gain is as easy as consuming a few too many pieces of pie, taking off those pounds come January is a much harder task.

To keep those calories from creeping on this holiday season, here are top 10 tips:

1. No savings: Don’t cut down or starve all day to enjoy the party at night. Skipping your breakfast and lunch is not a good way to avoid weight gain. There are many reasons why this is not a good tactic; a drop in blood sugar, lack of energy and lack of concentration are just a few of the down falls of the “starve and binge” technique. Chances are, if you wait all day to enjoy the party foods, you will consume twice the amount because you will be so hungry.

2. Snacks: Have a healthy protein rich snack before you head out to a holiday party. Filling yourself up on healthy snacks that contain protein will keep you full and stop you from having that extra cup cake.

3. Move around: Use holiday parties as an opportunity to socialize with your friends. Keep walking around and don’t park next to the chips and dips. Walking counts as exercise so the more you move the better.

4. Dance: Let loose and dance off the party calories; the extra bonus is that the more time you spend dancing the less time you will spend eating.

5. Routine: Don’t skip your workouts. The best thing you can do is keep your exercise routine intact. We all know holiday diets can go awry, but if you can at least keep your workouts going it will help.

6. Watch your drinks: Try to avoid drinking too many sweet drinks. It’s amazing how many calories can be hiding in a simple holiday punch (or eggnog). Staying hydrated with water helps.

7. Maximize your time with quick fix workouts: If time is tight try to do a quick 10-minute routine in the morning and another 10 minutes before you go to bed. Simple exercises performed in an interval style will help burn some calories and keep you toned over the holidays.

8. Step away from the computer: Sitting in front of your computer screen looking for that bargain may cost you in the long run. Stay active this holiday season by walking around the shops and carrying bags or boxes doubles up as a workout.

9. Make every minute count: Think active all holiday season. Take the stairs. Park in the furthest spot from the store. Get outside and go for a walk. The more active you are the fewer pounds you will gain.

10. Get started today: Don’t wait until January 1st to start your exercise plan, start today. The sooner you get your body into a positive active and healthy routine the better chance you have of reaching your personal health goals.


What Is The Glycemic Index And How It Can Help You Choose A Healthy Diet

The Glycemic Index measures the effects of carbohydrate-containing foods on sugar levels in your bloodstream. Whenever you eat and digest carbohydrate-rich foods – foods like fruits, vegetables, grains and sweets – the end result is a rise in your blood sugar (your blood glucose). This sugar in your blood is important as it is the primary fuel for your brain and muscles and is, in large part, what keeps you going mentally and physically throughout your day.

However, not all carbohydrate-containing foods cause your blood sugar to rise to the same degree and this is where the Glycemic Index (or GI) comes in. The GI ranks foods according to how much, and how rapidly, they cause the blood sugar to rise after they’re eaten.

How was the glycemic index established?
The first paper on Glycemic Index was published over 30 years ago^, in which a small group of healthy people were used to establish the index. The volunteers were fed each of the 62 foods in whatever amount was necessary to supply 50 grams of carbohydrate (which varies a lot from food to food – it takes about 60 baby carrots but a mere handful of cooked white rice), and their blood sugar measurements were then taken several times over a 2-hour period. The effect of each food on blood sugar was compared to the effect of 50 grams of pure glucose (the form of sugar in your bloodstream), which was given a value of 100. So, foods that caused the blood sugar to rise quickly and steeply had a number closer to 100, while foods that caused a less dramatic rise in sugar had a lower GI.

Which foods have the highest glycemic index?
The highest GI foods are those that are low in fiber, but starchy or sugary – foods like white bread, sweet breakfast cereals, noodles, fruit juices and white rice. Since they are digested and absorbed relatively quickly, these high Glycemic Index foods tend to cause fairly large and rapid rises in blood sugar.

While we do need sugar in the blood to fuel our activities, such large surges are unnecessary, and ultimately, unhealthy. That’s because a quick spike in your blood sugar is often followed by a steep drop – and suddenly you’re craving something sugary to boost your blood sugar levels back up. And then, the cycle starts all over again. If you wind up snacking on sugary foods all day long, there’s a good chance you’ll take in more calories than you need – which will be put into storage on your belly and thighs.

Which foods have a low glycemic index?
On the other hand, the lowest GI foods are those carbohydrate-rich foods that are whole and unprocessed. Vegetables, whole fruits, beans, and most 100% whole grain foods – like brown rice, rolled oats, barley, quinoa and 100% whole grain bread have relatively low Glycemic Index rankings. That’s because they’re high in fiber, which means they take longer to digest, and so your blood sugar rises more gently after you eat them.

Rather than a big spike in blood sugar, these wholesome foods lead to a slower release into your bloodstream, which provides you with more sustained energy. And, thanks to their high-fiber content, they’re more filling too. Therefore, a diet that emphasizes low GI foods can be a good strategy for weight control.

What really matters: the total carbohydrate load of your diet
If you use the GI as a guide to choosing what to eat, it can steer you towards foods that are less “carb heavy” – like whole grains and veggies – with fewer calories per bite. But you should know that this isn’t always the case. Some foods (like ice cream) have a low Glycemic Index because their high fat content slows digestion – which means they don’t cause a big spike in blood sugar after they’re eaten. On the basis of GI alone, you might conclude that ice cream was a good thing to include in your “low GI” diet.

On the other hand, some healthy foods have a high Glycemic Index value which can be a bit misleading if you don’t consider portion size. Take watermelon for example. You’d need to eat 5 servings of watermelon to get the 50 grams of carbohydrate needed to determine the GI. But a typical serving doesn’t contain nearly that much – and doesn’t contribute much to the overall carbohydrate load of your diet. If you were to focus on GI values alone, you might end up omitting some healthy fruits unnecessarily.

That’s why it’s better to look at the Glycemic Index of your diet as a whole, rather than getting hung up on individual foods.

Adjusting the glycemic index of your diet
To cut back on your high GI foods and reduce the carbohydrate load of your diet overall, here are some switches you can easily make.

Picture1Instead of white rice and potatoes, switch to brown rice or other whole grains like cracked wheat, barley, millet or quinoa – or substitute with beans, lentils or sweet potatoes. Rather than drinking a lot of calories from high Glycemic Index fruit juices, eat whole fresh fruits instead – have berries on cereal, or a whole piece of fruit for a snack or dessert. Switch from refined white breads, crackers and snack foods to products that are made with 100% whole grain – or try nuts instead of chips for snacks.

Whole and lightly processed low GI foods are more bulky and filling than their refined cousins, which means they retain their natural vitamins, minerals and healthy antioxidant phytonutrients, too. And that means that you get more nutrition for your calories. By swapping out the high Glycemic Index foods and replacing with more low GI items, you can greatly reduce the overall carbohydrate load of your diet – which can help you with calorie control while providing a healthy nutrient boost, too.

^: Jenkins D et al. Am J Clin Nutr 34:362; 1981

Source: Nutrition expert Susan Bowerman

Meet Super Star – Photo-Taking Session with Bea Bos

I first saw and heard her was during Supervisor Academy in 2009 which I think I was a 1 mth old baby then.
And here… she is coming!  I believe she will do a talk too when she is here?


Bea Bos’s journey in Herbalife begins more than a decade ago when she was on a ski trip and wound up sharing a dinner table with two strangers…

President’s Team members Karen and Martyn Farmer. The three talked about movies, travel and the world. In fact, Herbalife didn’t even come up once in the conversation. But at the end of the meal, the Farmers pulled out a large tablet box and took their supplements, a ritual they practiced daily in front of Bea, planting a seed that came to bear fruit by the end of her vacation.

“When the Farmers shared their weight-control testimonials with me I was so impressed that I became a customer,” she says.

But that was all Bea wanted out of Herbalife, or so she thought. She had a busy career in sales, was studying marketing at night and had no time for anything else. “Besides, I was sceptical of the opportunity,” admits Bea. “It was presented to me by a couple living in England, selling products from a U.S.-based company, whom I met on vacation in Austria!”

After losing weight, however, Bea had a change of heart. “I called Karen and Martyn and said I had seven new customers for them, and they said, “Why don’t you be a Distributor and at least get the discount for yourself?’ So I did.”

“I became a Supervisor immediately, but I didn’t think it would last.” One weekend while visiting England, the Farmers took Bea to a Success Training Seminar. “When I heard everyone’s story, I was inspired,” she says.

“I was told I had to get to the Extravaganza, and that’s when my life really changed.”

Bea came back from the Extravaganza and quit her job immediately. Three months later, she qualified for the Global Expansion Team. Three months after that, she qualified for the Millionaire Team. Less than a year later, Bea joined the President’s Team.

Fast forward to 1999. Bea is invited on a sailing trip hosted by her bank to thank their most successful customers. It was on that trip that she met Ronald, an entrepreneur in the computer industry. “If I hadn’t been so successful with Herbalife, we would have never met.”

It wasn’t long before Bea had Ronald taking the products, but he was busy running his own companies and had no interest in joining her organisation. However, after attending a Herbalife event with the company’s top achievers, Ronald finally saw the big picture.

“The Herbalife business opportunity enabled me to work in an organisation where everyone is their own boss,” says Ronald.

When Ronald and Bea joined forces, their teamwork led to even higher levels of success. “We were President’s Team members, but had no President’s Team members in our organisation until December 1999,” Ronald says, “and we decided to get to Chairman’s Club.”

So how did they do it? Ronald and Bea hosted dinner parties among other things for the most successful Distributors in their downline, and gave them individual attention and a business plan to accomplish their goals. Additionally, they told their Distributors that every Supervisor in their organisation needed to have a customer base of at least 50 from which the business could be duplicated. Their downline listened and over the last three years, the couple has helped several people achieve President’s Team status, which in turn, has helped them reach the Chairman’s Club.

“Helping people reach their goals is one of the greatest rewards of this business.” The Herbalife opportunity has also afforded Bea and Ronald many other joys. The couple are earning a comfortable living, allowing them to split their time between a home in Holland and the south of France. And the couple have plenty of time to enjoy their sailboat and other hobbies.

“Those who are able to do what they love, and love what they do for a living are the luckiest people in the world, and we are among them.”

The Herbalife business opportunity has given Bea and Ronald more time to spend with each other, and Ronald’s three children, whom the couple affectionately call, “our sixth diamond.”

“The Herbalife opportunity has given me a wonderful life, a husband and has allowed me to experience being a mother,” says Bea. Ronald, too, is equally grateful for all that Herbalife has given him. “The only mistake you can make with Herbalife is to quit!”

赢在改变 – Winning Change (Season 4)

好开心, 知道有一位很棒的讲师 – 黄俊洛医师下星期会来新加坡分享他的知识和心得. 虽然我本身会在国外参与零到无限的训练, 我也是积极地鼓励和邀请了我的朋友和父母出席. 我跟我的父母说: “虽然我出国, 我买票, 你们自己去听好吗?” 他们答应了, 我非常开心. 说真的, 自己的健康是要自己负责的…. 而我也真的非常希望身边的人是健康开心的. 一个人, 若没健康就什么都没有…..

我第一次看到黄医师总裁时, 我觉得很纳闷, 为什么医生会来到此公司, 甚至使用它的产品那么多年和用它们来帮助很多人?  他让我了解一件事 – 营养才是健康的根本. 生病了是要吃药, 但健康不是用药物来得到的.

人类生活的品质和若干年前相比之下, 真的有着很大的提升.  现代的人看似很讲究他们饮食…… 可是所谓的讲究是否只是养嘴不养身? 所谓的均衡营养是什么? 是不是一餐有鱼, 有肉, 有菜, 有汤就算是有营养了? 医药科技更是日新月异. 但是越来越多人生病(甚至还经常生病), 而且还有很多奇怪的病一直出现, 更有无数人(甚至是年轻人和平时貌似健康的人) 无缘无故猝死. 其实非常难过, 我有几个朋友是无缘无故猝死而离开的….

亲爱的亲朋好友, 你是否在为自己或家人或好友担心健康? 愿不愿意花一点点时间来了解看看? 有兴趣, 请尽快联络我 – 97929032, 这健康讲座每一次都是暴满的!

其实, 只要愿意去学习和了解, 是有方法为自己的健康加分的. 我曾听过他的训练, 获益良多……. 买了票和将出席的朋友们, 希望你们认真学习, 善待自己的健康…..好好照顾自己和家人. 须听英文翻译, 请记得带你的手机和耳机哦!



Speaker’s background 讲师背景 – President Team Member, Dr Huang Jun Luo 总裁,黄俊洛医师

來自桃園南崁的黃俊洛醫師,民國61年醫學院畢業後在榮總服務30年. 擔任內科家庭醫科的專科醫師,在醫院認識曾經從事護理工作的太太. 工作的關係,看盡生老病死;悲歡離合

由於家族有高血壓的病史,黃醫師也有這樣的問題 從40歲開始吃控制血壓的藥物吃了15年.上了年紀以後,中圍慢慢外擴. 為了消掉大起來的肚子,游泳、擦瘦身霜、戴震動腰帶都做過. 後來透過藥劑師朋友的介紹認識了賀寶芙細胞營養的產品帶給他們全家不可思議的效果! 他的大肚南不見了(使用2個月瘦12kg).

太太早上會鼻子過敏、女兒的經期不順也都改善了. 這樣的改變讓他決定要把這樣的營養帶給更多需要健康的人!

Dr Huang Jun Luo, is from Taoyuan, Taiwan. After he graduated from medical school, he worked as a medical specialist physician for 30 years. His wife is also in medical profession. Due to work, they have witnessed various illness and death; joys and sorrows.

The family has a history of hypertension, Dr Huang can’t escape from the fate in having the problem as well. Since the age of 40, he has been taking drugs to control his blood pressure for 15 years. Due to aging, his waist line has expanded as well. In order to eliminate the big belly, he has attempted swimming, rubbing slimming cream, wearing a massage belt etc.

He was introduced to Herbalife Cellular Nutrition through a pharmacist friend and the products have helped him and family in achieving incredible results! He got rid of his big belly and lost 12 kg in 2 months. He no longer need medicine for his high blood pressure as well.

Wife’s sinus problem and daughter’s menstrual disorder improved too! After experiencing the change in his life, he decided to bring such good nutrition to everyone who wants to achieve good health as well.

Love your liver

As part of any Herbalife wellness programmes, having good daily lifestyle and eating habits are critical. Having adequate rest and avoiding late nights also play a part towards your wellness goal.

Good rest and sound sleep is very important. If you don’t sleep well, the toxic in your body will accumulate, affecting your health and your mood.

 The main causes of liver damage include:
1. Sleeping too late and waking up too late are the main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible, reduce cooking oil use, even the best cooking oil like olive oil when frying. Do not consume fried foods when you are tired.
8. Consuming overly done foods also add to the burden of liver. Vegetables should be eaten raw or cooked 3 – 5 parts. Fried vegetables should be finished in one sitting, do not store.

We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our body to absorb and get rid of unnecessary chemicals according to “schedule”.

Evening at 9pm – 11pm:
This is the time for eliminating unnecessary/toxic chemicals (de-toxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in non-relaxing state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on her health.

Evening at 11pm – 1am:
The de-toxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1am – 3am:
The de-toxification processes in the gall, also ideally done in a deep sleep state.

Early morning 3am – 5am:
The de-toxification in the lungs. Therefore, there will sometimes be a severe cough for cough sufferers during this time. Since the de-toxification process has reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5am – 7am:
The de-toxification in the colon, you should empty your bowel.

Morning 7am – 9am:
The absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9am – 10am rather than no meal at all. Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals.

Aside from that, midnight to 4am is the time when the bone marrow produces blood. Therefore, have a good sleep and don’t sleep late.

Herbalife Singapore sponsored anthletes!

Herbalife Singapore today annouced the National anthletes they have sponsored. I have had the priviledge to meet them twice. 

Introducing you… the Herbalife Singapore sponsored anthletes! 


“I’m a year 2 AUT (Auckland Technological University) student, doing sports science diploma. After coming back from UK Indoor Championships in early 2008, I was introduced to the Herbalife nutrition program. I started with Formula 1 Shapeworks and Formula 2 multivitamins and at later stage, I added in NiteWorks, Herbal Concentrate and Herbalifeline. After 3 months of training with the Herbalife nutrition program I was able to break my National triple jump record at the Asian Junior Championships in Jakarta, finishing 4th. I always feel energized and regenerated fast after training.” 


“I’m a year 3 university student. Last year I had a shin bone fracture and I underwent surgery in Germany in July 2008. After coming back from Germany I started my rehabilitation program, and that is when I was introduced to Herbalife healthy products. I’ve started with Formula 1Shapeworks and Aloe Vera Herbal Concentrate to maintain my competitive weight and at the later stage I add in Formula 2, multivitamins, ShizandraPlus. The most amazing product is NiteWorks. After starting NiteWorks in July I realized that my recovery rate after training is faster. I feel energized whole day and do not have problems to cope with both training and study!’ 


“I’m year 2 AUT (Auckland Technological University) student, doing sports science diploma. About 3 months ago I was introduced to the Herbalife nutrition program. It is very important to me to recover fast after intensive training. I started with Formula 1 Shapeworks; at the later stage, I added in NiteWorks, Herbal Concentrate and Herbalifeline. After 3 months of training and on the Herbalife nutrition program I was able to break the National long jump record at the South East Asian Junior Championships in Ho Chi Min with the Championships Record – 7.53m. I feel energized whole day and feel regenerated fast after training. With this leap I qualified for the SEA Games in Laos to be held in December!!!” 


“I am a Year 1 student doing exercise science and sports management diploma at the Auckland University of Technology. I started the Herbalife programme about 1 year ago. I started off with the Formula 1 shake and the Multivitamin. At a later stage, I added the Nitework. As I have altitude sickness, I’d fall sick whenever we have training camp held in altitude. However with the help of Herbalife, I feel that my strength and energy increased rapidly and I did not fall sick so easily. Most importantly, the products have led to my success at the 25th South East Asian Games!