Complete Nutrition Newsletter - IN THIS ISSUE

Womens Health Tip:

Keep Weight Off

Keys To Maintain Your

Weight Loss Over Time.

Mens Health Tip:

Boost Metabolism

In 7 Easy Steps!

Get 22% OFF

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OUR NAME IS OUR MISSION:

Weve 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.

For franchising information call

1.866.366.5766

or visit us online at
www.completenutrition.com
2009 Complete Nutrition Franchising

You Ask!

Deb Answers...
Being fit and feeling fabulous is as easy as your ABCs: A-attitude, B-believing in yourself, and
C-consistency. Hello, my name is Deb Gray, and Im 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.

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. Whats the most important thing that I should
be doing to make sure that I maintain my healthy lifestyle and dont gain it back? - Jessica, via email

This 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 youve 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 Im 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 supplement 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 crucial when youre 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 youll want to lift
weights and get 20-30 minutes of aerobic exercise
at least 2 to 3 days a week.
- Yours in Health,
Deb Gray

Sample meal and aerobic exercise plan for daily lean maintenance:
BREAKFAST
C. cooked oatmeal made with water
1 whole egg and 3 egg whites
1 Complete Woman Multivitamin, 2 TONE softgels
MID-MORNING SNACK
SMART Smoothie gourmet shake
LUNCH
4 oz skinless chicken breast or fish baked, broiled or grilled
1 C. raw, grilled or steamed zucchini
1 C. asparagus
3 C. salad made with mixed greens and 1 Tbsp of low cal dressing
1 Complete Woman Multivitamin, 2 TONE softgels

Interval Aerobic
Training Schedule:
(20 minutes)
4 min warm up
30 sec hit it hard
1 min recover
30 sec hit it hard

MID-AFTERNOON SNACK
Apple slices
1 Tbsp natural peanut/almond butter

1 min recover

POST-WORKOUT
SMART Smoothie gourmet shake

1 min hit it hard

DINNER
4 oz skinless chicken breast or fish baked, broiled or grilled
1 C. green veggies
1 C. spinach salad with 1 Tbsp of low cal dressing
1 small baked sweet potato
1 Complete Woman Multivitamin, 2 TONE softgels

30 sec hit it hard

1 min hit it hard

2 min recover
2 min - recover
1 min recover
4 min cool down

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.

Deb Gray

Heartland Classic Champion 2008/Mrs. Nebraska 2001

7 ways to boost your energy and metabolism levels throughout the day:
by Andrew Bicknell
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 isnt 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.

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 bodys best friend and helps jump start your
metabolism giving you the energy to get through the day.

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 metabolic 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 complex carbohydrates like whole
grain cereal and fruit will give
you a long sustained energy
source that keeps your metabolism at its optimum level well
until lunch. If youre short on time, even a nutritious protein shake
is better than doing nothing. Dont let your body go into starvation
mode.

Supplement Your Diet: Are you a morning person or an evening

person. Your bodys energy runs in cycles, with high energy and
low energy periods. There are many options for healthy supplements out there that can help you naturally increase energy levels
and increase your metabolism throughout the day, especially during those slow periods.

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.

Have Fun: Do things that make you happy. Take the time to partake in activities that you enjoy everyday, if possible. It doesnt
have to be the same thing everyday but taking the time to do
something fun decreases stress and helps to motivate you.

By following these seven tips you can boost your energy and increase 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.

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

Sleep Is Key: Nothing recharges the batteries like a good night of

sleep. When youre sleeping, your body renews and heals itself.
Here are 5 ways to help improve your sleep.
Exercise regularly
Keep a consistent sleep schedule
Eat a high carbohydrate snack before bed
No caffeine before bed
No alcohol before bed

ALABAMA

2124 Cecil Ashburn Dr, Suite 120

Huntsville, AL 35802
256-489-4440

CALIFORNIA
5782 Calle Real
Goleta, CA 93117
805-845-7225
COMING SOON!
Ventura, CA

COLORADO

1885 Briargate Parkway Ste. 231

Colorado Springs, CO 80920
719-344-2703

FLORIDA

Governors Square Mall

1500 Apallachee Pkwy #1155
Tallahassee, FL 32301
850-877-0040

ILLINOIS

120 Krispy Kreme Dr. Suite 1

Bloomington, IL 61704
309-662-6348 6(FIT)
2000 N Neil St, Ste 106
Champaign, IL 61820
217-355-1447

INDIANA

100 S. Creasy Lane Suite 1220

Lafayette, IN 47905
765-448-1003
COMING SOON!
Bloomington, IN

KANSAS

NEBRASKA

NORTH DAKOTA

Towne East Square Mall

7700 E Kellogg, Ste J02 C
Wichita, KS 67207
316-558-8700

1110 S 71st St., Tenant E

Omaha, NE 68106
402-991-6433

OHIO

15805 W. Maple St. Suite 104

Omaha, NE 68116
402-916-9947

OREGON

7104 W 135th Street

Overland Park, KS 66213
913-685-0004

2441 North Maize Rd, Ste 2505

Wichita, KS 67205
316-440-2939
COMING SOON!
Lawrence, KS

MINNESOTA
COMING SOON!
Mankato, MN
COMING SOON!
Rochester, MN
COMING SOON!
St. Cloud, MN

MISSOURI

Columbia Mall
2300 Bernadette Dr #602
Columbia, MO 65203
573-446-4500
COMING SOON!
8458 NW Prairie View
Kansas City, MO 64153
COMING SOON!
910A NW Blue Parkway
Lees Summit, MO 64086

MONTANA

COMING SOON!
Billings, MT

IOWA

20 Power Drive, Suite 5

Council Bluffs, IA 51501
712-322-1039

16950 Wright Plaza, Space 105

Omaha, NE 68130
402-884-7664

7809 Town Center Pkwy, Suite 103

Papillion, NE 68046
402-885-8800
4116 2nd Ave
Kearney, NE 68847
308-338-1348 1(FIT)
145 Gateway Mall
Lincoln, NE 68505
402-420-7546
2801 Pine Lake Road, Suite C
Lincoln, NE 68516
402-423-4230

NEW MEXICO

10420 B Coors Bypass NW

Albuquerque, NM 87114
505-792-8588
COMING SOON!
2200 Louisiana Blvd NE, Suite 8D
Albuquerque, NM 87110

NORTH CAROLINA
100 Julian Lane Suite 140
Arden, NC 28704
828-676-1551

3352 W Friendly Ave, Suite 128

Greensboro, NC 27410
336-315-9570
5870 Samet Drive
High Point, NC 27265
336-887-0058

5004 Seargent Road

Sioux City, IA 51106
712-276-7348 7(FIT)

4302 13th Avenue South

Fargo, ND 58103
701-356-4348 4(FIT)

COMING SOON!
Dayton, OH

440 Coburg Road, Suite 106

Eugene, OR 97401
541-653-9443

SOUTH DAKOTA

325 Omaha Street, Suite 9

Rapid City, SD 57701
605-716-9348 9(FIT)
5019 S Western Ave Suite 195
Sioux Falls, SD 57108
605-274-7348 7(FIT)

TENNESSEE

2115 Gunbarrel Rd #11

Chattanooga, TN 37421
423-710-3152

TEXAS

1404 Texas Ave. S

College Station, TX 77840
979-703-7987
4210 82nd Street Unit 218
Lubbock, TX 79423
806-785-4348 4(FIT)

WISCONSIN

701 B South Gammon Rd

Madison, WI 53719
608-395-2348 2(FIT)
COMING SOON!
Appleton, WI
COMING SOON!
Eau Claire, WI
COMING SOON!
La Crosse, WI

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