See Resolution ResultsSet the Right Goals

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OUR NAME IS OUR MISSION. Weve 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 Im 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 I fall into a pattern of healthy eating for a few days and then my love for food gets the best of me. What are some basic things I can do to better stay on track? Nicki M.

SEE MORE GENERAL HEALTH

Consistency is a common battle. Here are a few suggestions in making those lifestyle changes that will put you in a calorie deficit and fat loss routine:

Replace morning donut (300 calories) with a bowl of oatmeal (about 180 calories).

Replace one regular Coke (150 calories) with diet Coke, or better yet WATER (0 calories).

Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).

Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)

Total Calories burned each day: 270 - 550 (depending on exercise).

By putting your body in a calorie deficit of 500 calories/day, you will cut 3500 calories in a weekthe equivalent of 1 pound of weight loss.

If you are like most people, you set New Years resolutions. These may include personal, finance and fitness goals. I want you to approach this years resolutions by following your ABCs: Attitude, Believing and Consistency. With the following tips, I hope to help you set and stick to your lifestyle/health goals. Your attitude can either be positive or negative. In turn, your attitude affects your emotional response, behavior and cognition. Start on the right track.have a positive attitude about the process and this leads to believing. When you really believe something can be done, your mind finds ways to do it. And this leads you to be consistent with the process. When you are consistent, your end result and goals are achieved. If your ABCs are in balance, I guarantee you will succeed in achieving your resolutions.

Lets first start with setting the right goal. You may want to lose a few pounds, more than a few, or maybe even gain some weight. Whatever your goal is, set it. WRITE IT DOWN!

Once it is written down, you see it happening. You should monitor your lifestyle by observing and recording some aspect of your eating and

exercising behaviors, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, etc., or the result of these behaviors, such as weight.

Doing this can really help you determine what areas need more work and where you are doing well. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective weight loss goals are specific, attainable, and forgiving. For example, exercise more is a wonderful goal, but its not specific. Walk five miles everyday is specific and measurable, but is it attainable if youre just starting out? Walk 30 minutes every day is more attainable, but what happens if youre held up at work one day or your child is sick and you cant fit a workout in? Walk 30 minutes, five days each week is specific, attainable, and forgiving. Studies show that the important health benefits come from losing as little as 5 to 10 pounds.

ATTITUDE, BELIEVING & CONSISTENCY Follow Your ABCs when it comes to Resolutions:

Set the Right Goals

SEERESOLUTIONRESULTS

Another thing to remember is this is not a race, it is your lifestyle change. It takes 3500 calories burned to lose 1 pound of fat. Most people who lose 5-10 pounds in a week, will generally not continue at that rate, and often times gain that and more back. If you can aim for 1-2 pounds a week, you will not set an unrealistic goal that can in turn set you up for frustration, and then have you quitting before the month of January is even over.

Whatever your goal is, set it. WRITE IT DOWN!

When writing down your goals, you are also able to write out your plan. Most of our bad food choices come from not having a plan. Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that youre more likely to overeat while watching television, or whenever treats are on display by the office coffee pot.

Then work to sever the association of eating with the cue (dont eat while watching television), avoid or eliminate the cue (leave coffee room immediately after pouring coffee). In general, visible and accessible food items are often cues for unplanned eating. Changing the way you go about eating

can make it easier to eat less and lose weight without feeling deprived. It takes 15 or more minutes for your brain to get the message youve been fed. So slow down the rate that you eat food. That will allow satiety (fullness) signals to begin to develop by the end of the meal. Eating lots of vegetables or fruit can also make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear smaller. In addition, changing your eating schedule, or setting one, can help you reach your goal, especially if you tend to skip, or delay, meals and overeat later.

Make your new dietary and exercise habits a way of living. Understand that this is not a temporary change just to drop a few pounds, but a totally new lifestyle that will help you (and your family) to live a much longer and happier life. Permanent weight loss can be a difficult goal for most people, but you can overcome this by making a commitment to yourself and following your ABCs. The end result will be a healthy life and permanent weight loss.

BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001

Yours in health,Deb Gray

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