How much time should you spend stretching? This is up to you. To do all the repetitions of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you. You may choose to do only a few exercises that seem most helpful for your back condition. Or you may decide to do fewer repetitions of each exercise. Or you may do everything. You are the best person to decide what works for you. The exercises do not all have to be done at once. You can do a little here and there over the course of your day. Here are some of the tips that you can consider to adopt.

1. Trunk Rotation
   Lie on your back with your arms out to your sides. Bend your knees and either place your feet flat on the floor or pull your knees up toward your chest. Roll your legs to one side and then the other. Experiment with leg positions to find the one that is most comfortable for you. Move from side to side 20 times. Hold the last stretch to each side for 20 seconds while you relax and breathe easily.
2. Knees To Chest
   While lying on your back, pull one leg at a time up to your chest. Then raise your knees and pull both toward your chest at the same time. Do 20 repetitions of each motion, holding the last repetition for 20 seconds.
3. Hamstring Stretch
   Lie flat on your back in the neutral position. Keeping your left leg straight, bend your right leg, at a 90-degree angle so that the lower right leg is parallel to the ground. Clasp your hands behind your right knee, and begin to straighten your right leg. Do a gradual stretch three to five times, holding it for 20 to 30 seconds. Repeat the stretch with the opposite leg.
4. Hip Flexor Stretch
   Kneel down on your right knee. Make sure that your upper body is straight and that your left leg is bent a 90-degree angle. Keeping your hips square and your upper body perpendicular to the ground, drive your hips forward. As you move forward, you should feel the stretch in your right hip. Hold the stretch for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.
5. Quadriceps Stretch
   While standing, reach back and grab your right foot or ankle with your right hand. Pull your foot up toward your buttock to stretch the muscles on the front of your thigh. Keep your knee pointing down and next to the other knee. Be sure to stand up straight and avoid twisting. Hold for 20 to 30 seconds and repeat three to five times. Repeat with the opposite leg.
6. Calf Stretch
   Stand with one foot in front of the other or with your feet together. Keep your toes pointing forward and your heels on the floor. Lean forward to feel a stretch at the back of your ankle and calf. Hold it for 20 to 30 seconds. Relax and repeat three to five times.
7. Gluteal Stretch
   Lie on your back with both legs flat on the floor. Grab your knee and ankle with your hands and pull it toward the opposite shoulder. Hold it for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.

Scientists debate whether the origin of cravings is psychological or physiological, but the fact remains that whatever their cause, cravings have the power to undo even the most determined weight-loss attempt. The Thermojetics® Green Weight-Management Program and Thermojetics® Gold High-Protein, Low-Carb Program are carefully designed to address both the physiological and psychological aspects of cravings to help free you once and for all from the impulse to binge.

With the Thermojetics® Green Weight-Management Program and Thermojetics® Gold High-Protein, Low-Carb Program, you’ll enjoy nutritious meal-replacement and snack options that help balance your metabolism and diminish cravings at the cellular level, thanks to Cellular Nutrition®. In addition, the herbs in Thermojetics® Green tablets and Thermojetics® Gold tablets can help reduce hunger pangs and curb cravings while they enhance your fat-burning metabolism.* Both weight-management programs include plenty of healthy and delicious foods, meal replacements and snacks that will make you feel like you’re "cheating," while you continue to shed pounds.

Thermojetics® Green Weight-Management Program and Thermojetics® Gold High-Protein, Low-Carb Program give you all the help you need to rev up your fat-burning engines, break through your previous weight-loss barriers and leave cravings in the dust. A few days into either of the programs and you’ll discover that fat-inducing foods no longer have the same power to steer you off course. And the only craving you may continue to have is the craving to lose even more weight.

• These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Whether you’re just beginning one of Herbalife’s Weight-Management Programs or you’d like some added incentive to keep you motivated along the way, these tips from winning "losers" are sure to inspire you. Browse through them and you’ll discover the best advice on how to overcome resistance, stay committed to your goal and make excess weight a thing of the past. And, in case you wonder whether these tips really work, the results speak for themselves.

Darrell
Darrell after: 185 pounds
Darrell before: 275 pounds
"I was the king of cheaters, so I know all about the problem. If you cheat—admit it and then move on. Feeling guilty doesn’t help anyone. You can still achieve results if you cheat, it’ll just take you a little longer."*
—Darrell

John
John after: 200 pounds
John before: 340 pounds
"If you get hungry, just drink an extra Thermojetics® Formula 1 Shake. It’s much healthier than a soda or a candy bar. Also, personalize your shakes to suit your taste by adding vanilla or almond extract and powdered cinnamon."*
-John

Marlo
Marlo after: 119 pounds
Marlo before: 179 pounds
"Try on your ‘too-tight-jeans’ once a week. You’ll be amazed at how quickly they become your ‘too-loose-jeans!’ Stay organized and focused by sorting your tablets into your tablet box each night so you don’t have the excuse that you didn’t have time to take them the next day. And, if you’re a carb addict like me, make sure to get enough protein and take CarboGuard® and MentaBalance® to keep cravings at bay."* **
—Marlo

< b>Jan
Jan after: 128 pounds
Jan before: 167 pounds
"Get creative with your shake recipes. Adding variety to your program will help you stay committed. One of my favorite shake recipes is Thermojetics® Dutch Chocolate Formula 1 with orange juice, a banana and strawberries or grapes. It tastes so great I want to lick the glass! Also, fill a liter bottle with water and Thermojetics® Herbal Concentrate, then drink it throughout the day at work. That helps you stay energized as you lose weight."*
—Jan

More quick tips for weight loss

Share your journey:
Find a friend to lose weight with and become each other’s coach. Check in several times a week to help each other stay on track.

The scale is not the final word:
Don’t get discouraged when your progress seems to be slow according to your bathroom scale. Instead, measure your results with a tape measure—it will give you much more reliable and encouraging feedback.

Weekly weigh in:
Only measure your results and weigh yourself once a week to give your body time to make adjustments.

Take it one pound at a time:
Don’t get overwhelmed by how much weight you need to lose. Just take baby steps in the right direction and you’ll be amazed at your progress when you look back. You didn’t gain your weight overnight, so it will take time to lose it all.

Set reachable goals:
If you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

Out of sight, out of temptation:
Clear unhealthy foods from your refrigerator and shelves to keep temptation at bay.

Shop when you're full:
Only shop for food when you are not hungry to avoid buying foods you may regret later.

Celebrate your success:
Each time you lose 5 pounds, acknowledge your achievement by giving yourself a little gift.

* The weight loss testimonials presented are applicable to the individuals depicted and are not a guarantee of your weight loss nor are they typical.

** These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

These diets that take care of cravings… so you don’t have to!

Stephen R. Covey

Key Benefits

• Boost your energy level*
• Increase mental alertness*

Make it through your busy day with a burst of energy from N-R-G. Infused with guarana – an ancient, Amazonian seed with properties similar to caffeine – N-R-G boosts your energy naturally, while helping improve mental alertness.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding skin. Chop segments and reserve with the juice.

In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey cutlets in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2 to 3 minutes per side.

Transfer to a platter and keep warm. Add garlic to the skillet and cook, stirring for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar. Cook for 30 seconds.

Spoon sauce over turkey. Sprinkle with parsley and a grinding of black pepper.

Nutritional Analysis Per Serving:
Calories: 320
Protein: 58 grams
Fat: 5 grams
Carbohydrates: 7 grams