Women’s Health Tip:Keep Weight Off

Keys To Maintain YourWeight Loss Over Time.

Men’s Health Tip:Boost Metabolism

In 7 Easy Steps!

Complete Nutrition Newsletter - IN THIS ISSUE

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.

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1.866.366.5766or visit us online at

www.completenutrition.com

© 2009 Complete Nutrition Franchising

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PLUS

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

AThis 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 supple-

ment 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 cru-

cial 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.

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

- Yours in Health, Deb Gray

BREAKFAST¾ C. cooked oatmeal made with water1 whole egg and 3 egg whites1 Complete Woman Multivitamin, 2 TONE softgels

MID-MORNING SNACKSMART Smoothie gourmet shake

LUNCH4 oz skinless chicken breast or fish baked, broiled or grilled1 C. raw, grilled or steamed zucchini1 C. asparagus3 C. salad made with mixed greens and 1 Tbsp of low cal dressing1 Complete Woman Multivitamin, 2 TONE softgels

MID-AFTERNOON SNACKApple slices1 Tbsp natural peanut/almond butter

POST-WORKOUTSMART Smoothie gourmet shake

DINNER4 oz skinless chicken breast or fish baked, broiled or grilled1 C. green veggies1 C. spinach salad with 1 Tbsp of low cal dressing1 small baked sweet potato1 Complete Woman Multivitamin, 2 TONE softgels

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.

Interval AerobicTraining Schedule:

(20 minutes)4 min – warm up

30 sec – hit it hard

1 ½ min – recover

30 sec – hit it hard

1 ½ min – recover

1 min – hit it hard

2 min – recover

1 min – hit it hard

2 min - recover

30 sec – hit it hard

1 ½ min – recover

4 min – cool down

Deb GrayHeartland Classic Champion 2008/Mrs. Nebraska 2001

Sample meal and aerobic exercise plan for daily lean maintenance:

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.

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 meta-bolic 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 com-plex carbohydrates like whole grain cereal and fruit will give you a long sustained energy source that keeps your metabo-lism 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 supple-ments out there that can help you naturally increase energy levels and increase your metabolism throughout the day, especially dur-ing those slow periods.

Have Fun: Do things that make you happy. Take the time to par-take 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.

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

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.

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.

•Exerciseregularly •Keepaconsistentsleepschedule •Eatahighcarbohydratesnackbeforebed •Nocaffeinebeforebed •Noalcoholbeforebed

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.

By following these seven tips you can boost your energy and in-crease 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.

by Andrew Bicknell

7 ways to boost your energy and metabolism levels throughout the day:

ALABAMA2124 Cecil Ashburn Dr, Suite 120Huntsville, AL 35802256-489-4440

CALIFORNIA5782 Calle RealGoleta, CA 93117805-845-7225

COMING SOON!Ventura, CA

COLORADO1885 Briargate Parkway Ste. 231Colorado Springs, CO 80920719-344-2703

FLORIDAGovernors Square Mall1500 Apallachee Pkwy #1155Tallahassee, FL 32301850-877-0040

ILLINOIS120KrispyKremeDr.Suite1Bloomington, IL 61704309-662-6348 6(FIT)

2000 N Neil St, Ste 106Champaign, IL 61820217-355-1447

INDIANA100 S. Creasy Lane Suite 1220Lafayette, IN 47905765-448-1003

COMING SOON!Bloomington, IN

IOWA20 Power Drive, Suite 5Council Bluffs, IA 51501712-322-1039

5004 Seargent RoadSioux City, IA 51106712-276-7348 7(FIT)

KANSAS7104 W 135th StreetOverlandPark,KS66213913-685-0004

Towne East Square Mall7700EKellogg,SteJ02CWichita,KS67207316-558-8700

2441 North Maize Rd, Ste 2505Wichita,KS67205316-440-2939

COMING SOON!Lawrence,KS

MINNESOTACOMING SOON! Mankato, MN

COMING SOON!Rochester, MN

COMING SOON!St. Cloud, MN

MISSOURIColumbia Mall2300 Bernadette Dr #602Columbia, MO 65203573-446-4500

COMING SOON! 8458 NW Prairie ViewKansasCity,MO64153

COMING SOON! 910A NW Blue ParkwayLees Summit, MO 64086

MONTANACOMING SOON!Billings, MT

NEBRASKA16950 Wright Plaza, Space 105Omaha, NE 68130402-884-7664

1110 S 71st St., Tenant EOmaha, NE 68106402-991-6433

15805 W. Maple St. Suite 104Omaha, NE 68116402-916-9947

7809 Town Center Pkwy, Suite 103Papillion, NE 68046402-885-8800

4116 2nd AveKearney,NE68847308-338-1348 1(FIT)

145 Gateway MallLincoln, NE 68505402-420-7546

2801 Pine Lake Road, Suite CLincoln, NE 68516402-423-4230

NEW MEXICO10420 B Coors Bypass NWAlbuquerque, NM 87114505-792-8588

COMING SOON!2200 Louisiana Blvd NE, Suite 8DAlbuquerque, NM 87110

NORTH CAROLINA100JulianLaneSuite140Arden, NC 28704828-676-1551

3352 W Friendly Ave, Suite 128Greensboro, NC 27410336-315-9570

5870 Samet DriveHigh Point, NC 27265336-887-0058

NORTH DAKOTA4302 13th Avenue SouthFargo, ND 58103701-356-4348 4(FIT)

OHIOCOMING SOON!Dayton, OH

OREGON440 Coburg Road, Suite 106Eugene, OR 97401541-653-9443

SOUTH DAKOTA325 Omaha Street, Suite 9Rapid City, SD 57701605-716-9348 9(FIT)

5019 S Western Ave Suite 195Sioux Falls, SD 57108605-274-7348 7(FIT)

TENNESSEE2115 Gunbarrel Rd #11Chattanooga, TN 37421423-710-3152

TEXAS1404 Texas Ave. SCollege Station, TX 77840979-703-7987

4210 82nd Street Unit 218Lubbock, TX 79423806-785-4348 4(FIT)

WISCONSIN701 B South Gammon RdMadison, WI 53719608-395-2348 2(FIT)

COMING SOON!Appleton, WI

COMING SOON!Eau Claire, WI

COMING SOON!La Crosse, WI

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