Complete Nutrition Newsletter - Vol. 19 by Complete Nutrition

CNNEWSLETTER

IN THIS

ISSUE

The Magic of Planning Ahead Get and Stay on Track

OUR NAME IS OUR MISSION.

Weâ&#x20AC;&#x2122;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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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.

Get Fit! Blog

at completenutrition.com

Family Fun in the Sun Tips for the Perfect Family Vacation. For most people, vacation means a time for much needed rest and relaxation from our daily lives.

100-Calorie Cinnamon Pancakes Absolutely delicious. Absolutely nutritious.

I have lost about 65lbs. and would like to lose the last 15. I am stuck. My trainer has given me a specially designed diet plan that is 40/40/20. I am having trouble not with the diet, but with my mind. I workout at least 5 days a week include both strength training and cardio. What can I do to lose those last pounds? — J.C.

First, congratulations on your weight loss! You should be proud of such a great accomplishment. In saying the struggle is with your mind, did you write down goals and affirmations? I like to have clients do this when I first start a program with them. It gives you a great starting and following up point, the more specific the better. Seeing your goals daily and being able to remind yourself why you want to achieve them is essential to your success. Also, how often do you change up your workout routine? The body is an amazing thing, and if you change up your program your body gets shocked and will respond. This holds true for your diet. If you have been eating clean and following your 40/40/20 to a “T”, shock it by having a cheat day. Don’t over eat, but eat items your body and mind would consider a cheat and ENJOY!

The ABC’s of ZZZ’s: The Significance of Sleep Did you know the amount of sleep you get during the night will effect how you function the next day?

All of this AND MORE at completenutrition.com

The Get Fit! Guide is perfect for writing down goals and tracking your exercise and calorie intake!

Have a question you want to see Deb answer? Submit it now!

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.

GENERAL HEALTH

The Magic of planning ahead

I may be showing my age, however, I remember watching the series “Bewitched” as a young girl and thinking how fun it would be to have the nose twitching powers of Samantha and Tabitha Stephens. Now as a busy working mother with kid’s activities, housework and day to day challenges, I often wish I had their “Bewitching powers”! I have to admit that there are times when these situations can make me feel tired, hungry and stressed out and I think, wouldn’t it be nice to wiggle my nose and BAMM, dinner is served! Although it is fun to dream about this, there are simple things we can do to make us feel like we have magical powers when getting things planned for our food and fitness goals. Planning ahead will keep you on track to reach your goals instead of back-tracking with never ending peaks and valleys that inevitably lead to frustration. Here are some planning tips for food that are convenient and will take 5-15 minutes max in preparation. • Plan a week’s worth of meals and shop for them all at once. It may take some time initially, but will save you time during the week deciding what to eat when you have had a long hard day. It will also help prevent you from making an unhealthy meal decision. • After you have shopped for all your healthy choices, clean and package veggies, fruits and other snack options in portioned resealable containers. Place these items in front of your fridge so when you open it, it is right there staring you in the face as the better choice than chips or cookies.

• Make up extra servings or batches of your favorite meals. Again portion out these meals in containers that can be refrigerated or frozen for a quick reheat. • Have quick healthy snacking options ready: - Fruits - Cottage cheese - Protein powder - Nuts - Wheat crackers - Low fat or Greek yogurt - Low fat cheese - Turkey jerky - Veggies - Peanut butter - Hummus - Popcorn Now that you have your meals conveniently planned, what if you don’t have time to get a gym workout in with weights and cardio? You don’t have to worry because there are many activities that you can do in your day-to-day routine that will keep you on top and not lead you down into the valley. • Go for a brisk 10-minute walk. Research from California State University in Long Beach finds this

Jennie’s Hard Work Pays Off will give you quick energy surge that can last up to two hours. • Wash your car • If you have stairs at home, go up and down them….you can do this while doing laundry and get some fun chores done as well. • Pushups. Even though these are not a favorite of many, they are a great upper body and strength exercise that can be done just about anywhere. These can be done on your floor on your knees, instead of keeping your legs straight; or standing up against the wall if you are a beginner. • Jumping jacks is a high intensity calorie burner • Jogging in place while you are watching TV • Crunches or planks are great for your midsection • Squats will work your lower body (glutes, quadriceps and hamstrings). Start with sitting and standing from a chair until you feel comfortable. • Don’t have weights at home?? Grab a jug of milk, laundry detergent or water jugs. If these are too heavy, start with a can of vegetables. • Take the stairs instead of the elevator or escalator

In November of 2009, my doctor told me that I needed to lose weight. I was 36 years old and the heaviest I had ever been in my whole life! I wanted to do this the right way and not take the easy way out by having surgery or anything. So, I decided to try Complete Nutrition and they were very helpful in letting me know what would work for me. I have anxiety, so I didn’t want to take anything that would speed up my heart rate, so they recommended smoothies. I started drinking the smoothies twice a day. Later, they told me about vitamins, toners, and calcium pills and I started taking all of those as well. Next, I started walking. That was the hardest thing I think I ever had to do. At first, I could barely walk around the track 1.5 times but I just kept pushing myself. I am proud to say I have lost over 135 pounds and I am still losing! I thank the people at Complete Nutrition who helped me choose what would be best for me at that time!

“L ove this stuff! It gives you energy and never hurts your stomach like some vitamins. With this vitamin I can get everything done without that lack of energy feeling you usually get around noon.” - Ginger - Eldorado, Texas

Guadalupe Feels New and Improved When I was in the Army I had shoulder surgery. When I got out, I had

• Park your car at the end of the parking lot and walk Even though we tend to have busy lives and schedules, you can give your body both healthy food options and effective exercises that will keep you on track. Planning ahead will help with convenience and control those stresses that come up to make life a little more manageable. Yours in Health, Deb Gray BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001

problems picking up my daughter or even lifting a bag of groceries. I would try to get my shoulder back in shape but it was so hard to trigger the muscles around it. I started taking supplements from Complete Nutrition and slowly started building the muscles up around my shoulder! Today, I’m able to pick up my 2-year-old daughter without any pain or discomfort! I’ve increased the intensity of my workouts and built myself up again, putting on 27 pounds of lean muscle! I just finished my month supply of supplements and I’m going to start on Deca, Optimizer, Buzzerk, and Titan real soon. I think I might even throw in some Tone as well!

For more inspirational testimonials visit: www.completenutrition.com/success

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