CNNEWSLETTER
IN THIS
ISSUE
GO HARD OR GO HOME
OUR NAME IS OUR MISSION.
We’ve narrowed it down to four simple steps. Hydration. Supplements. Balanced Diet. Exercise. By incorporating quality, personalized healthy solutions and providing our customers with the knowledge of our trained 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.
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1.866.366.5766 or visit us online at completenutritionfranchising.com Š 2011 Complete Nutrition Franchising
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YOU ASK... DEB ANSWERS Hello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation & exercise. I hope I can help you reach your goals by sharing my steps for a balanced lifestyle.
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Get Fit! Blog
at completenutrition.com The Health Makes the Man:
In honor of Men’s Health Week, Get Fit! compiled a list of five common health problems for men, as well as ways to prevent them!
Farmers’ Market:
Fresh Fruits and Veggies in Your Diet Everybody knows fruits and vegetables are good for you, yet sometimes the selection at the local grocery store leaves a little to be desired
Get Fit!
Motivational Movie Moments Complete Nutrition defines ‘motivation’ as “the best tool for helping you achieve a happier and healthier lifestyle.
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I find it difficult to spare the amount of time I would like to for my daily training. How do I make sure to get the most out of each workout? — Marissa T.
As a figure competitor, a comment I hear a lot is: “That takes a lot of time and commitment”. It is no different for me than training for a big event like a marathon, 5 K or even a wedding. I do not want to or have the time to spend 2 plus hours working out daily. I am consistent with 6 days/ week with 1 day off routines, but the time I spend is 20 minutes to 1 hour max. I also make sure my workouts are varied. This includes both various exercises and intensities. I include HIT (high intensity training) with my cardio. Not only is this a beneficial calorie burner at the time, but the after-burn is what I like. You continue to burn calories after your workout! My HIT routine is either running or on a stepmill. I warm up for 4 minutes and then go hard for 30 seconds to 1 minute, with 1 -2 minutes of recovery, then back again to high intensity. I repeat this series 6 -10 times. I am a SWEATY mess after, but it is done in about 20 minutes! I usually have 2-3 days/week of HIT mixed with a couple days of lower intensity cardio work. My weight training also varies with intensity and different exercises daily. I have weeks of strength training with more recovery between sets, to various circuit and paired circuit routines. I like to keep my body guessing, which in turn helps it from not hitting a plateau. It has worked for me, and not many women at age 42 can compete against 20 something’s and hold their own.
All of this AND MORE at completenutrition.com
Deb is a mother of 2 and a Champion Fitness Competitor. She consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.
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GENERAL HEALTH
GO HARD OR GO HOME
Words to live by. Or are they? If we lived by these words, the majority of us would never start training or be injured from overtraining. Each of us has a reason to start or continue our training program. Whether your motivation is for overall improved health, weight loss or a goal for a big event, you want to see results in both a safe and effective way. To see real success, you need to adopt a balanced approach to training.
A balanced or well-rounded program should have some variance to it. I am a big believer in having these components to your program: • Warm-up: 5-10 min of low intensity activity that will increase blood flow, help reduce the risk of injury and prepare muscles and joints for activity. Examples are walking, a light jog, stationary bike and elliptical.
• Weight resistance training: train a few weeks to a month with weights and resistance for strength. Example: 4-8 reps with heavy weight for 2-4 sets with recovery rest between sets. Use free weights and/or machines, bands, kettle bells and weighted balls. Then switch to endurance training for a couple weeks to a month. EXAMPLE: 10-15 reps with moderate weight for 2-4 sets with minimal recovery between sets. This can also be done in a circuit to add variety to your routine.
WALKING for 30 minutes burns an estimated 180 calories. SQUAT WITH FRONT SWEEP: Using a medicine ball or dumbbell, stand with your feet hip-width apart. Squat as low as you can and touch the weight to the floor (1). Press back up while carefully sweeping the weight overhead (2).
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• Cardiovascular training: any exercise that elevates heart rate to 55/65%-90% of your maximum heart rate. Examples of physical activities would include anything that uses large muscle groups and elevates the heart rate for a continuous time of 20-60 minutes. These activities can be similar to your warm-up of walking, jogging, stationary bike, swimming and elliptical or incorporate rhythmic activities like dance and figure skating. Higher intensity activities that vary with high and low heart rates are basketball, volleyball, soccer and tennis.
These balanced guidelines can work for any fitness level from beginner to competitive athlete. When incorporating a varied training schedule, your body does not plateau or stop responding. You are able to keep your mind and body excited and pumped about working out. If your body is not responding, you may find yourself frustrated and not continuing with your program to reach your goal. The answer: Don’t just go hard; go smart with built-in variety and recovery. Yours in Health, Deb Gray
ELLIPTICAL TRAINING for 30 minutes burns an estimated 300 calories.
BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001
• Flexibility: Try and make the last 5-10 minutes of your workout cool down time. Fight the urge to be done and out the door. When I take the time to do some static and ballistic stretches, I do feel a difference right after my workout and the next day. By doing these types of stretches, you will help your body remove excess toxins, improve your recovery and prevent possible injury to your joints and muscles.
YOGA is a fantastic exercise to maintain overall health and fitness. It can increase flexibility and strength.
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DOWN DOG SPLIT: Begin in pushup position. Lift your hips and move 2 into a downward-facing dog pose (1). Keep your legs straight and press your heels into the floor.While flexing your right foot, lift your right leg straight back and up (2).
Up until January 2011, I had lost 84 pounds but I wanted to lose the weight around my stomach. So, I spoke with a friend of mine who works at Complete Nutrition and he set me up on V-Core, TONE, and a multi-vitamin. Soon after, I began training for the Oklahoma City Memorial Marathon. My hope was to PR and shed 10 minutes off my time as well as more weight. However, I DID BETTER THAN THAT! I bettered my time by 34 minutes and lost 6 pounds and 1.5 inches around my stomach. Thank you, Complete Nutrition!
For more inspirational testimonials visit: www.completenutrition.com/success
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LLL Muscle Building Stack
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*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
EXPIRES 06/05/11
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*Offer only applies to Complete Nutrition brand products. See store for details. May not be combined with any other offer or coupon. Void if copied or transferred. Valid at participating Complete Nutrition retail stores. Offer Expires 5/31/11. Š2011 Complete Nutrition