Women’s Health Tip:Add Protein To Your Diet For A

Lean & Toned Body

Men’s Health Tip:Add Muscle Mass

In 6 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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DID YOU KNOW?

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 a great topic that many people are eas-

ily confused about. In addition to the many muscle

building benefits protein offers, protein can also

help you burn fat! Everyone has differing amounts

of calories, carbs, and fats they can tolerate while

losing body fat. Studies suggest 30% of calories

from protein are enough to cause a significant

difference in terms of body fat loss and muscle

retention compared to traditional diets. In figuring

how many grams of protein you need per pound of

body weight, it appears that from .7g/lb to 1.25g/lb

can cause significant differences. Try to have 4-6

meals a day with protein incorporated in each.

I like to consume a variety of protein sources each

day, and one of those sources comes from Complete

Nutrition’s Smart Smoothie and Onyx Protein.

I generally have one or two servings a day with

this delicious protein shake. You are able to get 20

grams of high quality whey protein easy and fast!

It is a perfect pre and post workout meal for me.

I was told to add protein to my diet to help me lose weight. Is this true? I always thought protein was

used for bulking up and putting on muscle mass. - Lindsey, via e-mail

- Yours in Health, Deb Gray

˚Protein has 4 calories per gram

˚They require a lot of energy to be converted into body fat

˚Protein can take up to 3 hours to digest

˚Protein is the building blocks of our body

˚Protein can come in the form of animal, whey, soy and milk based

Incorporating protein into my diet has transformed my body into an efficient fat burning machine. I like to add a scoop of the Smart Smoothie Vanilla Bean to my oatmeal with a sprinkle of cinnamon either for breakfast or an hour before my work-out. And I also take my Complete Woman multivitamin with Inertia for added endurance for my workouts. Post workout, I make a shake with 2 scoops of protein and a carb. I now have enough muscle to fat ratio, that my (BMR) basal metabolic rate is 1800. That means it takes my body 1800 calories to maintain without even exercising! Try and have 4-6 meals a day with protein incorporated at each. Remember if you fol-low my motto of being fit and feeling fabulous is as easy as your ABC’s: A-attitude, B-believing in yourself, C-consistency, you can reach your fitness goals and dreams by living a balanced life that encompasses the areas of exercise, nutrition and supplementation.

Be sure and stop in to Complete Nutrition and ask for a sample taste of their delicious protein shakes! Smart Smoothie and Onyx protein are high quality proteins that contain great levels of the branched chain amino acids (BCAA’s). These amino’s are very unique amongst the amino acids. It has been shown in a

recent study that subjects with chronically elevated levels of BCAA’s are leaner, more insulin sensitive and are resistant to diet-induced obesity. All great reasons to give it a try! I think you will agree that protein has never tasted so good

Deb GrayHeartland Classic Champion 2008/Mrs. Nebraska 2001

Tropical Piña Colada:

˚ 2 scoops of Smart Smoothie Piña Colada Protein

˚ 1/2 cup of orange juice

˚ 1 cup of water

˚ ice cubes blend into a smoothie

Berry Treat:

˚ 2 scoops of Smart Smoothie Vanilla Bean Protein

˚ 1/2-3/4 cup of frozen berries

˚ 1 cup of water blend into a smoothie

Chocolate Banana Shake:

˚ 2 scoops of Smart Smoothie Chocolate Fudge Protein

˚ ½ of a banana

˚ 1 cup of water

˚ ice cubes blend into a smoothie

It’s time to get lean with protein: Delicious ways to add protein to your diet!

EASY TO MAKE SHAKES

I also take my Complete Woman multivitamin with Inertia for added endurance for my workouts.”

“

Smart Smoothies are fueled with advanced whey protein and naturally occurring amino acids, making them the perfect morning, mid-day or post-workout snack. The amino acid blend promotes healthy muscle tis-sue and function while supporting overall metabolism.* Amino acids from dietary protein are an important building block for the immune system and can promote healthy immunity. Smart Smoothies are ideal for supporting healthy energy levels to get you through the day.*

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.

• Support Healthy Energy Levels*

• Promote Muscle, Bone & Skin*

• Good Source Of Amino Acids*

• Support Carbohydrate Restriction*

• Support For A More Fit And Toned Physique*

*

Try Complete Nutrition’s S.M.A.R.T. Smoothies Now In 6 Delicious Flavors!

your workout. Try not to train more then 3 body parts in a single day or you will over work your body, which could stop you from growing all together.

5 ) Flirt with maximums…Check out your strength levels every so often by maxi-mizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

6 ) Protein is key…You need protein for your muscles to grow: the more, the better. Include lean red meats and protein supple-ments in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

Six easy to follow guidelines to building lean muscle mass1 ) Find areas of improvement…Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some “better” parts of the body, so focus on less developed muscles.

3 ) Find your best mass building exercises…With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building muscle mass.

4 ) Utilize optimum sets…Use a range of 16 to 20 sets per body part. If you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be com-pleted to exhaustion; this will maximize the benefit of

2 ) Use free weights for all heavy sets…Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore the results much are better.

The more protein you add for your muscles growth, the better. Try Complete Nutrition’s S.M.A.R.T. Smoothie & ONYX TM

For Males 30 and Older• Less Fat Around Your Core*

• Increase Energy & Stamina*

• Stress & Fatigue Fighter*

• Nighttime Weight Loss*

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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.

The “Charge” Behind Charger ™

Dehydroepiandrosterone, the active ingredient in Charger,™ is a natural prohor-mone produced in both men and women. Natural levels of dehydroepiandrosterone peak around age twenty and then dramatically decrease as we get older. These decreasing levels contribute to symptoms normally associated with aging as well as many degenerative conditions. Research has shown that it is responsible for producing hormones that increase fat metabolism, stamina and sex drive.*

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