CNNEWSLETTER
IN THIS
ISSUE
Get Outside Warm Weather Workouts
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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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.
Q
A
After months spent stuck inside, I am ready for some outdoor activity. Unfortunately, I am not exactly a runner. What are some other ways to get in a good workout outdoors? — Nicole S.
There are plenty of great ways to get active and enjoy the weather without having to break out in a sprint. You will find a variety of suggestions on the next page, but just taking those first steps outside provides amazing health benefits. Fresh air has been shown to • Improve your heart rate, blood pressure, and metabolic rate • Help your immune system fight off disease more effectively • Soothe your nerves, leaving you feeling refreshed and relaxed • Stimulate your appetite and help your food digest more effectively—which is why it’s great to take a brisk walk outside after you eat • Alter your levels of serotonin which improves your mood and promotes a sense of happiness and well-being
SEE MORE GENERAL HEALTH 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.
WARMWEATHER WORKOUTS Spring Has Sprung….Let’s Spring Outside and Get Active! Spring is here! I don’t know if you are like me, but after a long winter, I almost always get cabin fever living in the Midwest! I do have to admit, I LOVE having seasons. With the change in seasons, I get the opportunity to enjoy various weather temperatures and a variety in my workouts. This includes getting outside and getting active! Who says the only way to get a “good” workout is inside a gym? To me, a “good” workout is one that keeps you motivated to be consistent, is balanced and helps you in achieving your individual fitness goals. There are many activities that can be done outside. It is fun to be in the fresh air and become a kid again with outdoor activity. Not only is regular exercise outside good for you physically, but also mentally. By getting at least 30 minutes of daily activity, studies have shown you will be able to maintain a healthy weight, reduce diseases, boost immunity, and lower stress levels.
Here are some ideas for getting active outside….and they require little or no equipment! GO FOR A WALK/RUN: All you have to do is walk outside your front door. You don’t have to go alone…..grab a neighbor, family member or your dog. Having someone with you gives you added support and can help push the intensity level, too. Are you a new mommy? This is a perfect activity because you can bring your bundle of joy with you by pushing them along in their stroller. Try incorporating hills in your route— these will increase the intensity by raising your heart rate which will burn more calories.
IDE A BIKE: R This can be a fun activity for the entire family. You can do this right in your neighborhood as well, or for more added fun and activity, go to a park that has a bike route. After riding, play on the playground with your kids. Two for one BONUS! Kids and you are getting exercise and family time together. Safety reminder*be sure and wear your helmets* It’s the mommy in me☺ JUMP ROPE: Want an effective calorie burner in a short amount of time……this is it. This exercise not only tones upper body and lower body, but improves cardiovascular fitness as well. Because of its intensity, it can be hard to do more than 10 minutes at a time.
GRAB A BALL AND HAVE A BALL: Whether it is a game of basketball or even four square—these fun calorie burning activities can be done right outside your home. See how creative you and your family can be! The possibilities are endless. Here are some ideas to sculpting your lean physique incorporating a ball: - One arm pushup on ball: (a) balance one hand on the ball, one on the ground (b) perform a pushup and roll the ball to the other hand (c) repeat each side 5 times and increase as your strength increases. Start on your knees for less intensity. - Wood chop: (a) stand with your feet shoulder-width apart and hold a medicine ball above your head with both hands. (b)drop down into a squat, swing the ball down between your legs to mimic the motion of chopping wood (c) swing it overhead again as you rise back up to the starting position (d) do 15 reps - Walking lunge and oblique twist: (a) holding ball at chest level with feet hip-width apart. (b) take a large step forward with your right foot and bend both knees to lower toward the ground, keeping your front knee over your toes (c) when your front thigh comes parallel to the floor, twist your body toward the right (d) twist back to center and straighten both legs and push off the back foot, bringing yourself forward and repeat with other side for a total of 12-15 each leg. - Figure 8: (a) sit on the ground with your heels on the ground, legs extended, and your upper body leaning back. Hold a small ball in your hands (b) contracting your abs, lift your left foot off the floor and pass the ball under your left leg to your left hand (c) let your back flex and extend with the movement. Pass the ball under your right leg and continue alternating. Do 15 reps on each side.
GO TO THE TRACK: When you want a change of pace from your neighborhood, find a track close to your home. Your warm-up could be the walk/run it takes to get to the track. Once you are there, here are a few ideas for some fat burning exercises. - Jog/sprint the straight-aways on the track and walk/jog the corners depends on your fitness level). Start with 2 laps and work to 4 or more. - If there are stairs, run up the stadium stairs and walk down. Start with 5 times up and down, and work towards 15. - Side walking squat: (a) stand with your feet slightly wider than shoulderwidth apart (b) bend your elbows and clasp your hands out in front of you as you bend your knees and assume a squat position (c) step your left foot a foot or two to the left, keeping your chest lifted and your core engaged (d) step your right foot directly beside your left and continue moving left, maintaining the squat position throughout the entire set (e) start with 5 repetitions, then repeat with right leg leading. Work up to 15 reps in one direction. - Laying flutter kicks: (a) lie face up on the ground or on a stadium stair with your legs extended. Keep your arms at your sides with your fingers pointing toward your toes (b) contract your abs and lift your shoulders blades a few inches off the ground. Lift your legs an inch or two off the ground and begin to flutter them up and down (c) do 20 reps (one rep counts when both legs have kicked) and work up to 60 reps. I hope you enjoy the beautiful weather and enjoy getting fit at the same time!! Have fun getting outside and getting active 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
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