Get OutsideWarm Weather Workouts

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IN THIS ISSUE

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 ANSWERSHello, 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.

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.

A

Q 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.

SEE MORE GENERAL HEALTH

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

• Improveyourheartrate,bloodpressure, and metabolic rate

• Helpyourimmunesystemfightoffdisease more effectively

• Sootheyournerves,leavingyoufeeling refreshed and relaxed

• Stimulateyourappetiteandhelpyourfood digest more effectively—which is why it’s great to take a brisk walk outside after you eat

• Alteryourlevelsofserotoninwhichimproves your mood and promotes a sense of happiness and well-being

GO FOR A WALK/RUN: Allyouhavetodoiswalkoutsideyourfrontdoor.You don’t have to go alone…..grab a neighbor, familymemberoryourdog.Havingsomeonewithyou gives you added support and can help push the intensitylevel,too.Areyouanewmommy?Thisis 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.

RIDE A BIKE: 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 hasabikeroute.Afterriding,playontheplaygroundwithyourkids.TwoforoneBONUS!Kidsandyouaregettingexerciseandfamilytimetogether.Safetyreminder*besureandwearyourhelmets*It’sthemommy 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.

Springishere!Idon’tknowifyouarelikeme,butafteralongwinter,Ialmostalwaysget

cabinfeverlivingintheMidwest!Idohavetoadmit,ILOVEhavingseasons.Withthe

changeinseasons,Igettheopportunitytoenjoyvariousweathertemperaturesanda

varietyinmyworkouts.Thisincludesgettingoutsideandgettingactive!Whosays

theonlywaytogeta“good”workoutisinsideagym?Tome,a“good”workout

is one that keeps you motivated to be consistent, is balanced and helps you in

achieving your individual fitness goals.

Therearemanyactivitiesthatcanbedoneoutside.Itisfuntobeinthe

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.

Spring Has Sprung….Let’s Spring Outside and Get Active!

WARMWEATHER WORKOUTS

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Here are some ideas for getting active outside….and they require little or no equipment!

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 donerightoutsideyourhome.Seehowcreativeyouandyourfamilycanbe!Thepossibilitiesareendless.Herearesomeideastosculptingyourlean 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.Startonyourkneesfor 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 leaningback.Holdasmallballinyourhands(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

fitnesslevel).Startwith2lapsandworkto 4 or more.

-Iftherearestairs,runupthestadiumstairsandwalkdown.Startwith 5 times up and down, and work towards 15.

-Sidewalkingsquat:(a)standwithyour feet slightly wider than shoulder-width 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.

-Layingflutterkicks:(a)liefaceuponthegroundoronastadiumstairwithyourlegsextended.Keepyour arms at your sides with your fingers pointing toward your toes (b) contract your abs and lift your shouldersbladesafewinchesofftheground.Liftyour 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.

Ihopeyouenjoythebeautifulweatherandenjoygettingfitatthesametime!!Havefungettingoutsideand getting active

YoursinHealth,

Deb Gray

BSExerciseScience,IFPAProMastersandOpenFigure,PNBAProFigureandFitnessModel,Mrs.AmericaFitness2001,Mrs.Nebraska2001

*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

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