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Surviving The Holidays 8 Tips For Maintaining Your Weight

Muscle Building Guide 6 Tips To Gain Muscle Mass


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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.



With the holidays arriving I can never seem to balance my healthy eating with the festive foods. Are there any tips to keep temptation away? — Bre F.

What is it with the holidays? We’re supposed to be happy, merry, and thankful and yet all too often, we’re depressed, anxious, and stressed. It seems to happen every holiday season. You attend parties and office gatherings to share a few festive moments with family, friends, colleagues and lots and lots of food. But when the holiday season is finally over, the bathroom scale reveals that you’ve gained some weight again! Research studies show most adults gain some weight over the holidays. But don’t despair because this year can be different! My first suggestion is to try and maintain your current weight. The holidays are not a time to focus on losing weight. Even though there may be more temptations all around you, there are simple steps you can take that can keep the extra pounds from showing up on your scale. You should also formulate strategies to keep yourself from being so hungry around the tempting foods that can put a hiccup in your healthy plans you’ve been working so hard to maintain. On the following page I will describe these steps in depth and give you helpful tips throughout. There’s no reason you can’t make healthy choices this holiday season. Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve both your weight goals and to keep your immune system healthy without over stressing at the same time. Achieving what you set out for will give you one more good reason for holiday cheer!

SEE MORE WOMEN’S 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.

WOMEN’SHEALTH Surviving The Holidays : 8 Tips For Maintaining Your Weight 1. Get moving One of the most effective ways to maintain or lose body weight is to engage in regular aerobic and weight training. To burn off those extra calories, kick up your exercise. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week. 2. Eat your protein and veggies first Making sure you eat protein with servings of fruits and vegetables each day is a great way to help fill-up your stomach, but not your calorie level. Stock your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. 3. Control the risk for temptation Controlling even the slightest chance of coming in contact with ‘tempting’ foods is one way to effectively reduce your intake. While you won’t be able to control all situations, focus on the many ones you can. Mentally plan out how you will avoid tempting situations. If you can’t avoid them entirely, see next tip. 4. Limit to one-a-day While you can’t control every situation, you can control how much food goes into your mouth. One way is the one-a-day method. Allow

What about desserts? The best low-calorie choices are fruit, Jell-O, pudding, an un-frosted mini muffin, shortbread cookies, ginger snaps or angel food cake. Remember, smaller portions are best.

yourself one small serving of a cookie or piece of candy each day during the holiday season. 5. Always plan ahead – Never go hungry Before you go to a holiday party, eat a healthy snack such as a serving of your favorite S.M.A.R.T smoothie, or an apple and a piece of string cheese. When you arrive at the party, you won’t be craving foods. 6. Be in charge of your party choices Small plate, please. Choose a smaller plate and fill up with vegetables first. Try and restrict your intake of creamy dips, deep-fried choices and chips. 7. Focus on socializing Don’t stand around the food table when you are at a party – focus your energy on making conversation with others instead of focusing on foods. 8. Get your rest! According to many experts, most people need between seven and eight hours of sleep each night. If you don’t get this amount, symptoms such as moodiness, anxiety, aggression and increased stress levels can result. Lack of sleep has also been linked to weight gain. Those that get less than the recommended hours of rest were more likely to be overweight.

Watch the drinks If you choose to drink, try restricting your alcohol to one or two servings. After that, stick with calorie-free drinks such as water, unsweetened ice tea, hot tea or even coffee.

Yours in health, Deb Gray

Avoid the sauces They’re tempting, but avoid sauces made from cream, half-and-half or meat drippings.

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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MEN’SHEALTH Muscle Building Guide : 6 Tips To Gain Muscle Mass Packing on muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects. The perfect recipe to muscle building and mass gaining includes the right guidance and proper techniques along with a healthy eating plan. Here are some quick tips to help you reach your muscle building goals. / One Hour of High Intensity You don’t need to spend four hours in the gym torturing your body. One hour at a high intensity level can be your best choice. Lifting more weight for fewer sets and fewer reps can increase muscle growth rather than lifting a comfortable amount of weight many times. Try finding a weight that is hard for you to lift and do six or seven reps for three sets.

//// Don’t Skip Breakfast Try eating about five or six small meals a day, this helps boost your metabolism. Starting in the morning, you’re breakfast should be the biggest meal of the day. You’re body has just been starved for eight hours while you were sleeping and skipping breakfast deprives your body of the optimum amount of energy it needs to operate. A proper breakfast consists of a protein source, carbohydrates and

“ Starting in the morning, you’re breakfast should be the biggest meal of the day.” // Aid Your Goals Dietary supplements can be helpful in achieving your goals. Supplementation is designed to aid your healthy eating and exercise habits. Before taking a supplement, consult your trainer or a physician. /// Consume Protein If you want to pack on the size you should consume more protein. This is a staple in a body builders diet and should be consumed daily. Complete Nutrition has premium protein choices for your mass building needs such as V-Core, Titan & Goliath. Always ask your Consultant or trainer to help outline a healthy lifestyle guide for you.

a fruit or vegetable. From there, your meals should get progressively smaller and you should try not to consume carbs after midday. ///// Rest & Switch It Up When lifting, always give your muscles time to rest between sets. Not doing so can result in injury and you’re actually fatiguing the muscle rather than strengthening it. Try to switch up how you train the same muscle as well. If you’re being too repetitive in the type of training of a single muscle you’re falling into a toning exercise rather than muscle building. ////// Train Muscles In Groups Try not to work on more than two or three muscle groups at a time. Train those muscles in a group that work with each other. For example, on day one train your chest and biceps. On your second day, train your back and triceps, etc.

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Complete Nutrition Newsletter - Vol. 10  

In Decembers edition of the Complete Nutrition newsletter get great tips on how to stay healthy during the holiday season.