Complete Nutrition Newsletter - IN THIS ISSUE Women’s Health Tip: Keep Weight Off Keys To Maintain Your Weight Loss Over Time. Men’s Health Tip: Boost Metabolism In 7 Easy Steps! Get 22% OFF everything in the store PLUS The first Monday, Tuesday and Wednesday of the every month when you sign up for our Preferred Member program. Get $10 OFF your total purchase When you bring in a friend or family member and they sign up for our FREE Preferred Member program. OUR NAME IS OUR MISSION: We’ve narrowed it down to four simple steps. Hydration. Supplements. Balanced Diet. Exercise. By incorporating products of only the highest quality and providing our customers with the knowledge of our trained sales consultants, our mission is Complete Nutrition. Our goal is to help every one of our customers look better, feel better and perform better every day. For franchising information call 1.866.366.5766 or visit us online at www.completenutrition.com © 2009 Complete Nutrition Franchising You Ask! Deb Answers... “Being fit and feeling fabulous is as easy as your ABC’s: A-attitude, B-believing in yourself, and C-consistency. Hello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation, fitness and health advice. I hope I can help you reach your fitness goals and dreams by living a balanced life that encompasses the areas of exercise, nutrition and supplementation.” - Deb Gray Deb is a mother of 2 and a Champion Fitness Competitor and consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements. Q I lost over 20 pounds in 6 months and reached my goal weight with a combination of Complete Nutrition weight loss products, a healthy diet and regular exercise. What’s the most important thing that I should be doing to make sure that I maintain my healthy lifestyle and don’t gain it back? - Jessica, via email A This is probably one of our most frequently asked questions. Through supplements, a great way to maintain your health is to take products that contain high concentrations of Essential Fatty Acids (EFAs) CLA, ALA, omega oils, and fish oils etc... Products like TONE and MegaShreds at Complete Nutrition have so many benefits that they should be taken every day, even after you’ve reached your goals. These benefits include healthy heart functions, maintaining normal cholesterol levels and shrinking fat cells to help you lose or maintain your weight. I personally take 2 TONE softgels with breakfast, lunch and dinner every day, whether I’m training or not. I have seen my total cholesterol level maintain at 125, and my body fat go from 24% down to under 9% when competing! If your goal is maintenance, you need to supplement your eating. It sounds crazy, but you need fats in your diet in order to burn fat, but they must be healthy fats. TONE or MegaShreds will elevate your healthy cholesterol (HDL) levels and help to lower bad cholesterol levels. Increased HDL levels has been shown to help reduce sugar cravings which is crucial when you’re trying to lose or maintain your weight. As for your exercise and diet, Try at least 2 days of a low carb meal plan. And you’ll want to lift weights and get 20-30 minutes of aerobic exercise at least 2 to 3 days a week. - Yours in Health, Deb Gray Sample meal and aerobic exercise plan for daily lean maintenance: BREAKFAST ¾ C. cooked oatmeal made with water 1 whole egg and 3 egg whites 1 Complete Woman Multivitamin, 2 TONE softgels MID-MORNING SNACK SMART Smoothie gourmet shake LUNCH 4 oz skinless chicken breast or fish baked, broiled or grilled 1 C. raw, grilled or steamed zucchini 1 C. asparagus 3 C. salad made with mixed greens and 1 Tbsp of low cal dressing 1 Complete Woman Multivitamin, 2 TONE softgels Interval Aerobic Training Schedule: (20 minutes) 4 min – warm up 30 sec – hit it hard 1 ½ min – recover 30 sec – hit it hard MID-AFTERNOON SNACK Apple slices 1 Tbsp natural peanut/almond butter 1 ½ min – recover POST-WORKOUT SMART Smoothie gourmet shake 1 min – hit it hard DINNER 4 oz skinless chicken breast or fish baked, broiled or grilled 1 C. green veggies 1 C. spinach salad with 1 Tbsp of low cal dressing 1 small baked sweet potato 1 Complete Woman Multivitamin, 2 TONE softgels 30 sec – hit it hard 1 min – hit it hard 2 min – recover 2 min - recover 1 ½ min – recover 4 min – cool down DRINK UP! Make sure to drink enough water every day. How much is that? A good rule of thumb is to drink an ounce of water for every pound of body weight. So if you weigh 140 pounds, you should drink roughly 140 ounces of water a day. Deb Gray Heartland Classic Champion 2008/Mrs. Nebraska 2001 7 ways to boost your energy and metabolism levels throughout the day: by Andrew Bicknell Some days it just seems hard to get going. Trying to find that extra bit of energy to get you through your day but it just isn’t there. The periods of low energy may not be what they seem. Sometimes just doing a few simple things will not only help your energy levels but it can increase your metabolism as well. And anyway you can increase your metabolism is a good thing. to wander or you find yourself wishing to take a nap during work get up from your desk and take a walk and get some fresh air. Movement is your body’s best friend and helps jump start your metabolism giving you the energy to get through the day. Get Up & Get Out: Exercise is one of the most important energy boosters there is. Oxygen is a key component in cell metabolism and less oxygen means a slower metabolism. As your metabolism drops you burn fewer calories and gain weight. Exercise increases cardiovascular efficiency, pumping more blood through the body and therefore greater amounts of oxygen, increasing the metabolic efficiency of the cells and the body as a whole. Make Breakfast A Priority: Most people make the mistake of either not eating breakfast. Eating a breakfast high in complex carbohydrates like whole grain cereal and fruit will give you a long sustained energy source that keeps your metabolism at its optimum level well until lunch. If you’re short on time, even a nutritious protein shake is better than doing nothing. Don’t let your body go into starvation mode. � Supplement Your Diet: Are you a morning person or an evening person. Your body’s energy runs in cycles, with high energy and low energy periods. There are many options for healthy supplements out there that can help you naturally increase energy levels and increase your metabolism throughout the day, especially during those slow periods. No Alcohol: Alcohol, as we all know, is a depressant. While it can make us loose our inhibitions, at the end of the night your reaction times are slowed and drowsiness takes hold. What you may not realize is the fatigue and slowed thinking will continue the next day. Even if you only have a beer or two a day you may notice a vast difference in your energy levels if you eliminate the alcohol. Have Fun: Do things that make you happy. Take the time to partake in activities that you enjoy everyday, if possible. It doesn’t have to be the same thing everyday but taking the time to do something fun decreases stress and helps to motivate you. By following these seven tips you can boost your energy and increase your metabolism and before you know it your fatigue and lack of motivation will be a thing of the past. And who knows, you may even burn a few extra calories and lose some weight. Take Breaks: Taking a break from work every one and a half to two hours helps refresh our minds and bodies. If your mind starts Sleep Is Key: Nothing recharges the batteries like a good night of sleep. When you’re sleeping, your body renews and heals itself. Here are 5 ways to help improve your sleep. • Exercise regularly • Keep a consistent sleep schedule • Eat a high carbohydrate snack before bed • No caffeine before bed • No alcohol before bed ALABAMA 2124 Cecil Ashburn Dr, Suite 120 Huntsville, AL 35802 256-489-4440 CALIFORNIA 5782 Calle Real Goleta, CA 93117 805-845-7225 COMING SOON! 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