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Be the Boss World Premiere

2012-11-28T15:52:58Z

Posted by Complete Nutrition in Videos

From the creators of the critically acclaimed, Emmy-award winning series “Undercover Boss,” “Be the Boss” pits two talented, young store-level Complete Nutrition employees against one another with the opportunity of a lifetime — their own store. Adding to the drama, the contestants are initially unaware of the extent of the stakes, believing they’re simply competing for senior management promotion.

The series-premiering episode features a pair of store managers — Eugene, Oregon fitness model, Ashley Olson, and guitar-playing Marine from Wichita Falls, Texas, Jason Mitchell. The show tests both physical ability and business acumen, with the two contestants leading a fitness class, running a pop-up retail store and interviewing with Complete Nutrition executives.

“People seeking a partner to improve their health choose Complete Nutrition because they trust our consultants will guide them in reaching their health and fitness goals,” said Complete Nutrition President Ryan Zink. “Starring in ‘Be the Boss’ is a once-in-a-lifetime opportunity to show the world the unbelievable knowledge and passion of our employees and franchisees.”

Be sure to catch this exciting premiere on Sunday, December 2 at 10 p.m. EST/PST. Plan a watching party or set the DVR, you don’t want to miss this.

Do you have a passion for health and fitness? If you are interested in franchising with Complete Nutrition, please visit our franchising site for more information.

Leftovers: Healthy Ideas for the Holiday Overflow

2012-11-21T16:51:54Z

Posted by Complete Nutrition in Nutrition

Special thanks to Eating Well for the photographs

***

Salvaging excess holiday grub is a goal for most household chefs. Unfortunately, that often means turkey sandwiches every meal for a week. This year, get clever with your post-holiday dinner creations with these quick, tasty recipes.

Turkey and Squash Soup: 2 leftovers used

This soup makes a delicious appetizer or a meal in itself. Combine the savory flavors of turkey and squash with spices and red peppers and zesty lime juice for a cornucopia in a bowl.

Asian Chicken Salad: 2 leftovers used

If your family opts for chicken during the holidays, this salad makes a simple, storable selection to refrigerate and enjoy. Fill up the healthy way with this low-calorie, high-protein dish.

Green Bean Casserole Dip: 1 leftover used

This tasty dish can be served as either a side or an appetizer. It’s also an easy cooking process, relying mostly on reworking existing ingredients — a simple reheat, a quick blend and a dash of spices.

Sweet Potato Crepes: 1 leftover used

For a sweet treat, try these healthy delicacies. And with a short prep and only two minutes of cook time, they’re a convenient option for after dinner or a midday snack.

Turkey Sushi: 6 leftovers used

This recipe is easily the most intriguing and highest leftover count we’ve discovered. While the preparation for these unique treats takes precision (and maybe a couple attempts), these rolls are sure to be a healthy hit with foodies and sushi connoisseurs.

Garcinia Cambogia: The Holy Grail of Weight Loss

2012-11-19T14:52:34Z

Posted by Complete Nutrition in Weight Loss

Called “the Holy Grail of Weight Loss” by nutrition authority Dr. Mehmet Oz, garcinia cambogia offers a handful of exciting benefits in weight loss supplementation. We’ve got the skinny on this potent ingredient.

According to health and wellness specialist Dr. Julie Chen, the key differentiator between this extract and similar competitors is garcinia cambogia’s unique, “dual-action, fat-buster” nature — both suppressing appetite and preventing body fat. It acts as a fat blocker simply by prohibiting carbohydrates from being turned into fat.

Garcinia cambogia has plenty of supplementary traits to boast. Assisted management of the stress hormone, cortisol, helps burn belly fat. It’s additionally beneficial for emotional eaters, balancing mood to help support healthy dieting. And in coordination with appetite suppression, garcinia cambogia helps control cravings for the tough times between meals.

While recently introduced to the general American public, this powerful extract can be found in several Complete Nutrition supplements. Garcinia cambogia is a key supporting weight loss ingredient in ReFirm™ AM Enhanced, ReFirm™ AM Effective, CTS360™ Advanced and Reclaim™ Purify.

For more information on garcinia cambogia, contact your local experts at Complete Nutrition.

Gumby Fit: How you should be stretching

2012-11-14T17:27:44Z

Posted by Complete Nutrition in Fitness

Seated-stretches and back-bends just don’t cut it. In fact, traditional static stretching before a workout may actually diminish your performance. According to a study from Florida State University, runners of similar training levels who did not stretch prior to their workout ran about 200 meters further with a max heart rate of roughly 5 beats per minute slower than their stretching counterparts. In short, their bodies were going further and not working as hard.

The solution is dynamic stretching. Movements that require your body to perform in a manner similar to the way you will be moving athletically effectively warms up not only your muscles, but fires up your neurons needed to translate the message from your brain to your muscles. Dynamic warm-ups give you an edge both physically and mentally.

The place for static stretching is in your cool-down. Long-holds (10 to 30 seconds) will gradually increase your flexibility, while also breaking up lactic acid build ups that cause soreness.

Try our warm-up and cool-down regiment: Gumby Fit. When warming up, don’t worry so much about reps or time. Instead, listen to your body — some days you might need each move for a minute, some days you might only need 30 seconds. Give your body what it needs and it will give you the performance you want.

DYNAMIC WARM-UP
-Ground
-Wall Hip Flexor
-Upward/Downward dog
-Iron Cross/Glute Bridge

-Standing
-Scapular Wall Slide
-Frog to Lunge Twist
-Standing T-Spine

-Moving
-Walking Knee to Chest Pull/Exaggerated Skip Return
-Walking Hamstring Pull/Exaggerated Buttkick Return
-Alternating Side Lunge/Exaggerated Stepover Return

STATIC COOL-DOWN
-Upper Back
-Shoulders
-IT Band Stepover
-Calves
-Adductor (side lunge)
-Seated Hamstrings
-Seated Quads

Scary Truths

2012-10-31T16:28:03Z

Posted by Complete Nutrition in Fitness, Nutrition, Supplements

They lie and cheat and go bump in the night. These five nutrition and exercise facts are scary enough to give Freddy Krueger goosebumps.

Long-distance cardio doesn’t burn fat effectively.
That “fat burning target rate” on your cardio machine has been lying to you for years. While it may increase your heart’s strength and general cardiac condition, cardio exercise isn’t built to trim you up. About 70% of your energy comes from stored fat, so your highest proportion of fat burning comes when you’re catching your breath.

If you want to cut down your body fat, try high-intensity interval training (HIIT). Because your body has a much harder time adjusting to HIIT, massively enhancing your metabolism. With regular, low-intensity, steady-state cardio (LISS), you may notice initial fat loss, but your body adapts quickly and resets your metabolic standard.

Bonus: You’re not just cutting fat with HIIT, you’re cutting time — the typical workout lasts between 10 and 20 minutes.

Crunches do more harm than good.
A sit-up a day doesn’t keep the beer gut away. Unfortunately, “spot reduction” weight loss isn’t real. And crunches can even harm your spine if done incorrectly. Dr. Michael Bracko explains the misconception in an interview with Oprah: “Imagine that the discs are like jelly donuts stacked in between each vertebra. If you repeatedly flex the spine by doing crunches, it could cause the disks to rupture."

If you want to chisel out a clean six-pack, start in the kitchen. Visible abs are directly related to low body fat — not abdominal strength development. Eating better foods and smaller meals will boost your metabolism and fat-burning capability.

To build up your core, switch to moves like planks, squats and leg raises for effective abdominal muscle growth without the back pain.

Stretching before you work out doesn’t prevent injury.
If you watch people at the gym, you’ll notice just about everyone does some form of static stretching before hitting the weights or the treadmill. Contrary to popular belief, static stretching before action is proven to impair performance for both aerobic and anaerobic exercise.

“When you lift weights, most of the damage comes while lengthening a muscle. And it’s similar when you’re stretching,” says Jacob Wilson, assistant professor of exercise science and sports studies at the University of Tampa.

“You're stretching the muscle and you do get microtearing and you're making the muscle less stiff too, so you're not able to store and utilize energy as well," he says.

Drop the toe touches and try active (or range-of-motion) stretching to get the joints and muscles firing on all cylinders.

Extreme low-carb diets are dangerous and ineffective.
The low-carb craze has come and gone in massive waves since Dr. Atkins wrote his first book in 1972. But despite disputes from nutritionists around the world, extreme low-carb dieting is still favored by millions of Americans over a traditional healthy diet.

The answer for the diet’s popularity is simple: It works really fast — obese people can lose up to 10 lbs a week for the first few weeks. Unfortunately, a majority of the weight loss is water weight, leaving dieters visibly dissatisfied.

But the big problem comes in the long run. With drastically unbalanced diets, your body begins to use excess protein and lean muscle mass for energy, leaving behind fat and any small amount of carbs you might consume. At this point, weight loss plateaus, fatigue sets in and most dieters give up.

While a traditional, well-balanced diet may not work as quickly, it’s more effective long term and is guaranteed to safely reshape your physique.

High protein intake doesn’t build muscle mass.
Protein intake is one of the most debated topics in fitness and nutrition. While an exact formula may never be found, it’s probable that you’re taking in more than you need. A study done by McMaster University showed that while protein consumption should be slightly higher for weight lifters, indexes of lean body mass did not vary amongst weightlifting groups with varying protein-intake levels.

At a rudimentary level, the more you lift weights, the more protein your body needs. However, the average American already eats roughly 50 percent more than the recommended daily amount. The most accurate way to figure protein consumption is by counting calories. Nutritionists recommend between 15 and 30 percent of your caloric consumption to come from protein.

Here’s an example of how to figure a 20 percent protein diet when consuming 3,000 daily calorie:

3,000 x .20 = 600 calories from protein.
1 gram of protein = 4 calories
So, 600/4 = 150 g protein

Now you know five scary situations can keep out of your nightmares. Have a happy, safe and healthy Halloween.

GIRLPOWER Workout

2012-10-24T22:42:15Z

Posted by Complete Nutrition in Fitness

Women are committed to killing it in the gym, working hard to burn hundreds of calories and tone up. However, there’s often a lot of effort put into working harder than smarter. There’s a reason an hour on the stairmaster and 12 different types of sit-ups aren’t going to get you the results you want.

Typically women focus more on fat loss and flexibility, while men prefer weight training because testosterone, anatomy and society push them in that direction. Both men and women naturally want to work out the way their body most easily functions, but developing a complete body means getting outside your comfort zone.

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DAY ONE

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DAY THREE

Celebrating Powerful Women: The 10 Greatest Female Athletes of All-Time

2012-10-17T22:10:56Z

Posted by Complete Nutrition in

From stereotypes to slighted expectations, women have always faced difficult odds in the sports world. But they’ve been overcoming these odds for much longer than you might think.

In 776 B.C., the first Olympics were held in Greece. Barred from competition, women created their own games, competing every four years in the “Games of Hera,” honoring the Greek goddess said to rule over women and earth.

In 1406, Dame Juliana Berners wrote the first-known essay on fishing for sport, outlining details on rods and flies, best fishing times and different forms of sport fishing.

And from 1890 to 1934, the Bloomer Girls professional baseball era was in full swing, employing some of America’s best women athletes for decades.

Here are our picks for the 10 greatest female athletes in modern sports history.

In four Olympic appearances, Blair won five speedskating golds and one bronze competing in the 500m and 1000m races. Her blistering time of 39.1 seconds in the 1988 500m collected a world record, and in 1994, she became the first American woman to win five golds, obliterating competition in both the 500m and 1000m (largest margin of victory all-time).

Five Olympic golds (nine medals total) + two World Championships + nine Euro Championships + the first perfect 10 in Olympic female gymnastics history = making this list.

Three-time WNBA MVP and four-time Olympic gold medalist, Leslie’s dominance via quickness and athleticism revolutionized the modern women’s center position for super athletes like Baylor’s Brittney Griner. Her off-the-court mentorship and leadership made her the face of modern women’s basketball. Also, she did this.

Three-time Olympic gold medalist and former world record-holder, Caulkins was highly esteemed for her versatility in all four major swimming strokes. At just 15, Caulkins won five golds and a silver at the 1978 World Championships en route to setting four world records and a U.S. record. That same year, she was the youngest recipient of the James E. Sullivan Award for the most outstanding American amateur athlete.

Sorenstam retired in 2008, topping the LPGA’s career money list with $22 million — $8 million ahead of her closest rival. Including eight player of the year awards, six Vare Trophies, the all-time single-season lowest scoring average (68.6969) and her own brand (featuring everything from course designs to apparel), Sorenstam’s 14 years of work redefined the standard for an LPGA hall-of-fame career.

In many accounts, the late Griffith-Joyner is considered the fastest woman of all time. Despite competing in only two Olympics, Flo-Jo’s dominance in the 1988 Seoul games produced three golds and world records in the 100 and 200 meters that have yet to be seriously tested.

More than Ronaldo, more than Drogba, more than Pele — Hamm’s 158 international goals is the most of any player all-time, regardless of gender ... by a lot. Referred to by Washington Post columnist Michael Wilbon as “perhaps the most important athlete of the last 15 years,” Hamm received the first two women’s FIFA player of the year awards (2001, 2002), was named by Pele as one of the 125 best living players (one of two women), won four NCAA national championships, won a pair of Olympic golds (and a silver) and has her likeness forever enshrined as the silhouette on the logo for the Women’s Professional Soccer league. She’s equally saint-like off the field, creating a foundation to raise funds for families needing marrow and cord blood transplants.

Former world number one Billie Jean King said about Navratilova: “She’s the greatest singles, doubles and mixed doubles player who’s ever lived.” Considering Navratilova’s 18 Grand Slam singles titles, 31 major doubles titles and 10 major mixed doubles titles, King was probably right. She is one of three women to win a career Grand Slam in singles, doubles and mixed (called a “boxed set”), she’s second all time in consecutive major singles finals (11), and she is the only player of either sex to have won eight different tournaments at least seven times. Dominating from 1973 to 2006, her Open Era record of 167 titles stands as a record unlikely to ever be topped.

Inspired as a child by our number one athlete, Joyner-Kersee was a multi-disciplinary superstar. At UCLA, she was a four-year basketball starter and track superstar from 1980-1985. In 1984, she took a redshirt season to focus on the Los Angeles Olympics where she silvered in the heptathlon. After ruthlessly dominating the Goodwill Games in 1986, she received the James E. Sullivan Award as the best American amateur athlete. Joyner-Kersee went on to win three Olympic golds and two bronzes from 1988 to 1996. In between, she claimed four World Championships — two long jump and two heptathlon. Joyner-Kersee still owns the heptathlon world record, as well as the top six all-time best results. Her long jump record is second all time.

Gaining her nickname as a comparison to baseball’s great “Babe Ruth,” Zaharias’ freakishly diverse talent sounds more like a grandfather’s tall tale than reality. Having claimed the 1931 AAU basketball national championship, Babe followed by (literally) single-handedly winning the 1932 AAU track and field championship — setting world records in javelin, 80-meter hurdles, high jump and baseball throw (yes, that was an event) on the same day. After following with a pair of Olympic golds in the same year and a short stint in billiards, Babe picked up golf in 1935. Zaharias qualified for the men’s Los Angeles Open only three years later, narrowly missing the cut (she later made several PGA cuts). Gaining back amateur status in 1942, Zaharias won 17 consecutive amateur tournaments, and by 1950 had won 82 total tournaments — and literally every women’s tournament in existence. Babe played six years in the LPGA tour, from its inception in 1950 to her death from colon cancer in 1956. In that short time, she became the fastest ever to both 10 and 20 wins. If that’s not enough to impress you, Babe was a world-renowned seamstress, and she recorded several songs with Mercury Records.

Pink Ribbon Month: Who’s Doing What and How You Can Help

2012-10-10T22:36:37Z

Posted by Complete Nutrition in Fitness

Your odds of becoming President of the United States, 1 in 10 million.

Odds of becoming a movie star, 1 in 1.5 million.

Odds of hitting a hole in one, 1 in 12,000.

A woman’s odds of developing breast cancer in her lifetime, 1 in 8.

Statistically, it’s arguably impossible to find someone who hasn’t been affected by breast cancer — be it friend, family member or themself. And while the disease continues to terrorize, prevention efforts have greatly stifled the sting.

October is the official Breast Cancer Awareness month, and organizations worldwide are teaming up to support early detection and a search for a cure for breast cancer. With such a massive set of opportunities, figuring out what to get involved with can be a daunting task. That’s why we’ve come up with a list of some of our favorites, what they’re doing and how you can be involved.

What We’re Doing
At participating locations all month long, we’re matching your donation to the National Breast Cancer Foundation up to $50 with “Complete Cash” for any in-store purchase. Also, ask your local store about “Pink Out” Weekend, when we’re doubling your donation.

NFL
What they’re doing:
“A Crucial Catch” is the NFL’s aptly named tagline for their breast cancer early detection campaign. The NFL is a long-time supporter of the breast cancer relief efforts, and the league’s participants are equally enthusiastic — with nearly all players and coaches sporting pink gloves, shoes, towels and wristbands.

How you can be involved:
Get your shop on. The NFL gives a portion of all breast cancer related merch to funding for prevention and care for breast cancer. And let’s be real — if anyone can prove that real men can wear pink, it’s the NFL.

Making Strides (American Cancer Society)
What they’re doing:
The premise is simple: spread awareness through passionate, powerful and purposely walking events. Sponsored by the American Cancer Society, this organization has been supporting breast cancer awareness for over 20 years — seeing death rates drop almost 32% in that time period.

How you can be involved:
The website allows you to find an event in your area, then choose whether you’d like to participate, donate or volunteer at the event. Simple, yet powerful.

Trek
What they’re doing:
For the last six years, Trek Bicycle retailers nationwide have hosted Trek Women Breast Cancer Awareness ride — featuring 10 and 25 mile, family friendly rides. The donation funds go directly to the Breast Cancer Research Foundation.

How you can be involved:
Find a race near you, strap on your helmet and get to riding. The festivities will commence October 13th and 14th. Participants receive a gift bag from Trek Women and will be entered to win a shiny, new Trek Lexa.

National Breast Cancer Foundation
What they’re doing:
The NBCF was founded in 1991 by breast cancer survivor, Janelle Hail, with the premise of educating the world about breast cancer and the importance of early detection. Today the NBCF provides free mammograms to all 50 states through a network of hospitals. Besides developing a healthcare network, NBCF is host to a nationwide events page.

How you can be involved:
Not into walking — how ‘bout a scavenger hunt? Feeling like entertainment — try a benefit comedy show. And if you’re feeling entrepreneurial, start your own breast cancer awareness event. It’s all fair game with the NBCF.

Estee Lauder
What they’re doing:
Estee Lauder has been fighting back against breast cancer for 19 years. Their socially charged awareness campaign encourages men and women to continue to spread the message of early detection.

How you can be involved:
Every awareness-branded product sale rewards a percentage to the support effort. Estee Lauder is also jumping on the social media bandwagon.

Avon
What they’re doing:
The nationally renowned Avon Walk is a 2-day, 39-mile fundraising marathon in 8 cities across the US.

How you can be involved:
Two of these walks (New York and Charlotte) are during National Breast Cancer Awareness month. If you’re up for the journey, the experience is second to none.

Ford
What they’re doing:
“Warriors in Pink” is all about telling the courageous stories of fighters and survivors. Ford has also teamed with an apparel and merchandising company to create the “Ford Warriors” line — 100% of the net proceeds is donated to a variety of charities supporting awareness. Since 1993, that’s a total of $115 million.

How you can be involved:
We’re not sure what Ford and apparel have in common, but it’s tough to argue results. And those dress shirts look primo.

Feel Your Boobies Foundation
What they’re doing:
A 21st century brand with a 21st century method, FYB is non-profit organization that utilizes technology and unconventional marketing to promote self-examination (i.e. “feeling your boobies”). With it’s edgy brand message, FYB has a cult following on college campuses, providing a “friendly reminder when you least expect it.”

How you can be involved:
Apparel, downloadable promotional materials and donation center make it simple and easy to catch the trend.

Social Media
What they’re doing:
A variety of brands are taking to the virtual world of social media for their promotional advocacy campaigns. Here’s some of the best.

How you can be involved:
Estee Lauder — Post on their timeline (or #BCA20) and the campaign will donate $1 to the Breast Cancer Research Foundation.

MyBreastCancerTeam — This social network specifically for women provides a social support center for discussion on the disease.

AdvancedBreastCancerCommunity — A spin-off of MBCT, this online community is specifically for women battling breast cancer, featuring resourced for stage III and IV patients.

Avon’s Pin it to End It — Up to $100,000, Avon is donating $5 per pin with the hashtag #PinItToEndIt.

Dick’s Sporting Goods’ Sport Your Support — Along with their line of NFL pink products, Dick’s has a feature allowing you to add a pink ribbon to all of your Facebook photos for a limited time.

Caribou Coffee’s Amy’s Blend Facebook Page — As a tribute to their former roastmaster, Amy Erickson, Caribou is donating $1 to CancerCare for each new like between September 29 and November 7. CancerCare also receives 10% of the proceeds from sales of the Amy’s Blend collection.

National Breast Cancer Foundation’s Early Detection iPhone App — The NBCF created an iPhone app to clear up any misconceptions about breast cancer, and walk them through self-examination.

list via @Mashable — http://goo.gl/SbO6v

The Gridiron Workout

2012-09-26T15:35:09Z

Posted by Complete Nutrition in Fitness

The Gridiron Workout

From Jim Brown to Robert Griffin III, NFL stars have been boggling minds for decades with freaky combinations of strength, speed, agility and quickness. Developing NFL-type athleticism requires massively heightened explosiveness.

When training for explosiveness, the same force (whether it be a weight above or the ground below) can generate different tension levels based on the speed at which it is counteracted. That’s a fancy way of saying that the quicker you move, the more explosiveness you’re getting out of your movement. Gaining the explosiveness you need for kickoff starts right where it’s needed most: on the gridiron.

THE GRIDIRON WORKOUT
The Gridiron Workout is designed to increase explosiveness using selective speed, agility and quickness drills. Add this regiment to the end of your training to start blowing your opponents off the line of scrimmage. Don’t be surprised if the weights feel a little lighter — explosiveness creates lasting full-body effects.

MATERIALS:
-8 cones
-cleats

DIRECTIONS:
The Gridiron Workout is an “x, y, z” style circuit speed training.
X = forward movement
Y = lateral movement
Z = vertical (plyometric) movement

1) Three sets, three moves each.

2) Perform a set with no rest between moves.

3) Rest thirty seconds and move to next set.

4) Perform all three sets, repeat three times.

SET ONE
X — Bounding 40

“Bounding” is a technique embraced by sprinters for years. The exaggerated movements engrain correct muscle movement patterns and develop power. Focus on high knees and big strides.

Y — Zig-zag lateral shuffles

Set up two cones one yard apart every two yards forward. Keeping your hips low and feet shoulder width, zig zag shuffle through the cones. Keep your chin up and focus on balance and quickness.

Z — Burpees (30 seconds)

This move is a plyometric lung crusher. Use your core to control all of your movements properly. Here’s how to do a perfect burpee.

SET TWO
X — Super Suicide

This variation of the classic sprint drill is arguably the toughest move. Set cones at 10, 20 and 30 yards from the goal line. Sprint to the first cone, stop just short enough to touch the cone, then backpedal back to the goal line. Touch the goal line and repeat to the 20 and 30 yard cones, then back to the 20 and 10 yard cones. (10, 20, 30, 20, 10)

Y — Cone shuffles

Set up cones half a yard apart for eight yards. Back up ten yards from the leftmost cone. Sprint forwards towards the leftmost cone, then shuffle sideways, clearing each cone with both feet. At the end of the cones, backpedal to the starting line and quickly repeat in the opposite direction. Keep your knees high and hips low to clear the cones.

Z — Distance leaps

Your goal is to cover the predetermined distance in as few jumps as possible. Start by jumping forward for 20 yards. Once you reach 20, turn sideways and jump laterally for 10 yards. Repeat three times.

SET THREE
X — Forward bursts

Gaining explosiveness helps with a quick first step. Start in a three point (or 40-yard dash) stance. Explode forward, keeping your head down and hips square, and begin slowing after 10 yards. Repeat at 15 and 20 yard increments, then go all 40 yards. Here’s some tips for a quick start-up.

Y — Lateral bursts

Moving laterally is very rarely more than a few steps, so doing it quickly is essential. This drill is the same as the previous, only at 5, 10, 15 and 20 yard increments. Balance in shuffling is all about core engagement and hip power.

Z — Squat jump

Gaining a powerful vertical leap requires strength and control. With your feet shoulder width apart, squat down, lowering your hips and maintaining a strong core and back. Pause for 3-4 seconds at your lowest point (should be 90 degrees or lower) and explode upward, using your arms to help you elevate as much as possible. While airborne, raise your knees to your chest, then land as softly as possible. Repeat for 20 total reps.

Gameday Grub

2012-09-19T21:24:07Z

Posted by Complete Nutrition in Nutrition

There may not be a perfect healthy substitute for your game day beer, but the rest of the menu can easily be switched up by avoiding preservative-packed foods. Sub out the usual suspects for a game day experience you can feel great about. Roll out your coolers and take out your koozies because this game day grub is hard to beat.

Replace those high fat beef patties with lean, seasoned turkey burgers.

Festive, delicious and healthy, corn salsa is a fresh alternative to carb heavy cheese dips.

Wrap up your meal with an antioxidant boost instead of the candies and desserts that are just empty calories.

Healthy tailgating is easy and just as packed with flavor, as it is nutrition. With these recipes you don’t have to stretch out your lucky t-shirt to have an awesome meal with your fellow fans.

Keep It Fresh: Blasting through plateau

2012-09-12T21:49:55Z

Posted by Complete Nutrition in Supplements

Keep It Fresh: Blasting through plateau

Plateau: a word that burns holes in the proverbial eardrums of the health and fitness world. There are few things comparable to feeling and knowing you just can’t do any better. Unless you can break through.

Getting over flat spots in your diets or workout routines takes time and consistency; however, it also likely takes some significant change. If you find yourself consistently failing, Livestrong has five suggestions for overcoming plateau.

First, try shaking up your calorie intake. Add a high cal day, cut back across the board, tweak your caloric levels for two or three weeks and pay attention to weight and appearance — but never go below 1,200 calories in a day.

Second, switch up your workout by changing or adding weights. Adding some muscle is a catalyst for burning more fat.

Third, try something completely new. Rock climbing, cycling, ultimate frisbee — there are a million ways to accelerate that heart rate, so find something new that you enjoy.

Fourth, rigorously and religiously examine your diet. Eat good foods, don’t just cut cals. Also, make sure you’re spreading out your meals, not hoarding over a couple.

Finally, take a look back. Maybe your stand still just means you’ve accomplished your goals. Don’t get down when progress gets harder — simply adjust and set new goals to conquer.

Switching Up the Supps

Our bodies seem to find a way to reduce the positive effects of supplement consumption. That’s a big reason why we work so hard to bring you cutting-edge products. A change as simple as trying a new product can recharge your motivation and reset your body. Here’s a look at what’s new and what’s coming soon.

RECENTLY LAUNCHED:

Amino Uptake — Amino and energy support supplement designed to provide the body with naturally increased energy, improved focus and boosted muscle recovery.

3Plenish – Ignite Series — Revolutionary intra-workout powder with Triple-Core Endurance Blend to help you stay hydrated, amplify muscle response, improve endurance and ignite your performance.

Nitric Oxid3 – Ignite Series — Designed to promote rapid blood vessel dilation for increased blood flow to muscles, powerful pumps and improved oxygen and nutrient delivery.

COMING SOON:
De-Cycle — The seven-day cleanse for the athlete. B1, B6 and B12 vitamins support the metabolism and provide natural energy to help you reset your system and keeping killing it in the gym.

Iso-Z5 — Arguably perfect protein. We developed this advanced blend with a precise ratio of protein sources and a digestive enzyme complex for maximum protein absorption. Whey and milk, two key isolate sources, combine to create a protein with the diversity of a blend and the purity of an isolate.

Detox: The Ancient Medicine

2012-10-01T21:46:26Z

Posted by Complete Nutrition in Nutrition, Supplements

Run 10 miles a day, lift weights five times a week, eat right, and your insides are still almost guaranteed to still be a mess. That’s because unless you live like Bubble Boy, you’re constantly bombarded with pollutants and allergens. While good food and exercise helps, your body isn’t designed to fight these man-made ills.

Your body demands detoxification.

The idea of bodily detoxification is based on the Egyptian and Greek idea of autointoxication. The ancients believed that the body’s “four humours,” or bodily fluids, produce toxins based on what the body consumed. They then developed a series of rudimentary processes to purify the body.

While relying on the ancient principles (and even some practices), modern detoxification has abandoned many of its obsolete roots. Methods like bloodletting (intentionally cutting open a vein or placing leeches near infection) and counter-irritation (burning, rubbing or cauterizing skin to form blisters) have proven ineffective … and worse.

The modern cleanse is a more calculated route. One particularly popular cleanse is the all-juice fast. The goal of the fast is to dynamically shift your metabolic point, giving you more energy and fat-burning ability. Juice contains enough vitamins and minerals to keep you performing at your peak while giving your stomach a much needed digestive rest.

Like the all-juice fast, cleanses rely on key principles for success. Staying hydrated keeps you energized and your metabolism at the ready. Consuming the proper nutrients and calories avoids depriving the body of essentials. And you should never look to a cleanse for quick-fix weight loss. The goal is renewing your body — not starving it.

Our go-to detox is our very own Herbal Cleanse formula, designed to rid the body of toxins by reducing waste and replenishing vital nutrients. Customers have reported feeling lighter, healthier and more energetic. The benefits aren’t just for people looking to lose a few pounds. Herbal Cleanse has proven to enhance the effects of pre- and post-workout supplements by giving the body a natural reset button.

Have you tried detoxification? We want to hear about it.

Kinesio-what?: Fitness Fact or Faux

2012-09-18T15:40:57Z

Posted by Complete Nutrition in Fitness

Kinesio-what?: Fitness Fact or Faux

The world’s athletic arenas have seen their fair share of unique looks. Perhaps none have been as widely spanning and visually perplexing as the colorful tape worn on the bodies of swimmers, volleyball players, gymnasts — and virtually every other type of athlete.

While its origins date back to a 1970s Japanese chiropractic clinic, elastic therapeutic taping — better known as “kinesio taping” — was arguably the hottest London Olympic athlete accessory. Created and perfected by still practicing chiropractor Dr. Kenzo Kase, the tape provides injury prevention and healing.

In a 2011 interview with The Guardian, Kase said that at its root, kinesio tape is about pain relief. Human pain sensors lie between the first two layers of skin, so Kinesio tape lifts the top layer of skin to “allow blood to flow more easily to the injured area.” Because the tape is thinner and more flexible than other athletic tape, it doesn’t inhibit movement, allowing players to play through the pain more easily.

Despite rapidly growing popularity, there is no scientific evidence to prove the tape enhances physical performance. Many physicians cite placebo effects — if you think it helps, you’ll perform as though it does.

In an interview with BBC News, sports professor John Brewer stated his concern that “there is little that you can put on the skin that will have a real benefit for the muscles that lie deep beneath … But, saying that, I can’t see it would cause any real problem, other than making you lose a few hairs.”

Good or bad, right or wrong, the world’s greatest athletes seem to love kinesio tape. Here are five of the best Kinesio looks from the 2012 London Summer Olympics:

Katrin Holtwick — Germany, Beach Volleyball
source: http ://goo .gl /q 3 epI

Edzus Treimanus — Latvia, BMX
source: http ://goo .gl /i 1 BdR

Feng Tianwei — Taiwan, Table Tennis
source: http ://goo .gl /jtWuv

Leryn Franco — Paraguay, Javelin
source: http ://goo .gl /IW 98 X

Evgeny Kusnetsov — Russia, Diving
source: http ://goo .gl /NpuA 4

Gadget Watch: Training Shoes with Brains

2012-10-01T21:51:47Z

Posted by Complete Nutrition in Fitness

Special thanks to The Verge for photographs.

***

If stringently monitoring human lifestyles sounds like science fiction, don’t tell Nike.

In 2006, Nike+ revolutionized the running game by creating an accurate, in-shoe system to measure distance and pace. The FuelBand brought us Nike’s patented oxygen kinetics technology to track NikeFuel levels, a fitness algorithm based on motion. And now Nike+ is positioning for a sports-tech takeover, engineering basketball and training shoes with brains.

Nike+ shoe insert and placement
The premise of both shoe concepts is simple: Acute measurements of foot pressure within the shoe render measurements for quickness, speed, vertical leap — even Nike’s metrics for hustle. Nike didn’t stop there, pairing with tech wizards at Apple to develop mobile applications for both shoes.

Nike Basketball Hyperdunk+
For basketball’s Hyperdunk+, users can track basketball-specific stats like vertical leap and lane-cutting speed. The leader board allows users to share and compare with their teammates and opponents. But arguably the most sophisticated feature is its "showcase" mode, syncing user video with a live feed of performance statistics. Think you can jump 40 inches? Now you can prove it.

Nike Training Lunar TR1+
The Lunar TR1+ provides similar feedback in a training shoe. Its Hyperworkout+ iPhone app provides real-time performance feedback on speed, quickness and agility fitness routines. The workouts come in a range of skill levels and are fully customizable, giving users a challenge regardless of skill or fitness level. Over time, the shoe provides improvement reports, letting users know how they're progressing.

Nike Hyperworkout+ iPhone App
Nike+ programs seem to have a vision to even the playing field — providing the general public with technology previously reserved for the pros. And with technologies in the works such as a soccer ball that can report kick velocity and team-passing efficiency, Nike doesn't appear to be slowing down.

***

You can purchase Lunar TR1+ and Hyperdunk+ at Nike.com and at most major sports retailers.

The Playground Workout: No Weights, No Machines, No Problem

2012-08-15T20:20:42Z

Posted by Complete Nutrition in Fitness, Weight Training

Jungle gym aerial mastery is the apex of childhood physical status. Kickball prowess: a measurement of pre-pubescent power. And there’s no greater haven for displays of agility and technique — especially sticking a dismount — than the swings.

This workout disguises itself with fond memories. But with 12 grueling moves and a high-intensity philosophy, maximize your effort and you’re guaranteed to be sucking wind, burning fat and building explosive athletic abilities — with a toothy grin on your face, of course.

DIRECTIONS:

PUSH/PULL/CRUNCH/JUMP Circuit Workout

Selecting one move from each group (i.e. one PUSH, one PULL, one CRUNCH, one JUMP), perform move for 30 seconds, switching immediately between moves for a total of two minutes.
Rest two minutes
Selecting a different move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.
Rest two minutes
Selecting the final move from each group, perform move for 30 seconds, switching immediately between moves for a total of two minutes.

PUSH

This specialty pushup requires coordination and power. Keep your core extra engaged as you explode upward and switch hand positions in midair.

Performing a standard pushup with feet elevated on a bar or platform increases difficulty by adding gravity into the equation. Keep elbows particularly close to the body for increased intensity.

Starting with hands slighter wider on a traditional dip will require additional core stability and strength to keep form. Keep your body completely perpendicular to the bars to target the triceps.

PULL

The challenge of keeping your core square with your hands opposite makes pullups a whole different beast.

This pullup move adds an element of agility and quickness with strength. At the top of each pullup, quickly move your inside hand to the next bar. At the bottom, slide up the outside hand to the closer bar and repeat.

Want to do more pullups? Try holding a wide-grip at it’s peak position for 30 seconds.

CRUNCH

The mother of all hanging core moves, keep your core squarely skyward, straightening your legs as much as possible and moving them side-to-side. Feel the burn.

Add variety to the traditional mountain climber by powering your knee to the opposite elbow. Speed and control are the keys.

This is the bicycle in slow motion. At the peak height of the crunch, hold for two to three seconds before returning to the starting position.

JUMP

Get your heart rate rocking by adding two angles to a box jump — a forward jump and a side jump. Get movin’.

Don’t worry about getting deep into your squat before your leap. A shallow squat will allow you to jump higher and quicker. Use your core to power your midair tuck.

Getting as low and deep into your lunge as possible will force you to use everything left in the tank to get your body powerfully skyward. Switch legs midair and support with your core, glutes and hamstrings to land safely in the opposite lunge.

Kids understand very little about the nuances of physical performance. But for what they lack in fitness acumen, they more than compensate in sheer energy. So shake up your workout and wake up your inner child.

Fit-case: Our Essential Workout Travel Guide

2012-10-01T21:58:56Z

Posted by Complete Nutrition in

The modern businesswoman and businessman is a well-traveled soul. Beijing to L.A., New York to London — it’s all in a day’s work for some of America’s hardest-working, highest-earning professionals. So if the standard of success means trading time to travel, how does success continue to look successful? The key lies in learning how to stay fit, healthy and sexy out of a suitcase. Form your Fit-case.

Crafting your Fit-case can cater to your workout taste. Yoga fan? Keep it Chi with this sexy, travel-friendly mat. Value joint strengthening and rehabilitation? Strap on the “Travel Roller.” And if you’re looking to sculpt, strengthen and stabilize your entire frame, fitness bands will stretch you to a new fitness frontier.

We’ve created a circuit routine specifically designed to beat up your body and hammer your heart — giving you an all-encompassing workout without leaving the comfort of your hotel suite. Feel free to get creative with the bands — they’re designed to be manipulated to strain and train every inch of your body.

Special thanks to The Cornhusker Hotel of Lincoln, Neb. for use of their beautiful facilities for the photographs.

1A - PUSHUPS

1B - PULLDOWNS

2A - CURLS

2B - EXTENSIONS

3A - SQUATS

3B - BURPEES

4A - LAT RAISE

4B - FRONT RAISE

The Road to London: Who to Watch at the Summer Olympics

2012-10-01T22:07:49Z

Posted by Complete Nutrition in Fitness

On July 27, the Summer Olympic torch will ignite for the 30th time. London 2012 is bursting at the seams with remarkable stories, unique personalities and record-breaking possibilities. There are few things more inspirational than watching the greatest athletes in the world challenge the possibilities of human endeavors.

Here are 10 reasons to tune in this summer:

Widely considered the greatest in history, the two have been an immovable force in women’s beach volleyball. Let’s review the accolades: gold in Athens and Beijing; six-time AVP team of the year; combined six-time AVP player of the year and a record 112 match win streak.

Poised to be the most decorated Olympian ever, the 27-year-old plans to make his farewell tour a blaze of glory. His 16 medals (14 golds) is second only to Soviet gymnast Larisa Latynina’s 18. Considering his event load (seven) and his prolific success rate, Phelps has all but secured his place in Olympic immortality.

Here we have your classic case of tortoise and hare.

At least try to watch the hare. Charming, enigmatic, charismatic, Bolt would be worth watching even if he wasn’t the fastest man in human history. Already owning world record times in the 100m and 200m, Bolt looks to smash his only realistic competition — himself.

It’s almost laughable referring to the fastest American marathoner as the “hare.” The new American hope for gold in the marathon, Hall enters London with respectable clout. He owns the American half-marathon record, second-fastest American marathon and Olympic trial marathon record.

London 2012 brings us stories of athletes generations apart.

At 15, Tunney may not be able to drive on her own in America, but she’s poised to help Great Britain’s medal chances in 2012. In Tokyo 1964, Hiroshi Hoketsu first tasted Olympic competition. Now 48 years later, the 70-year-old is set to be officially named “coolest old guy ever.”

Two-time Olympic gold medalist, four-time world champion, and he’s legally blind ... One of sport’s best feel-good stories, Im Dong-Hyun is the favorite to take home the gold, yet again, in London. Despite his 20/200 vision, he refuses to use corrective eyewear or have laser corrective surgery.

If there is a name to remember in badminton, it’s Lin Dan. Beijing gold medalist, four-time world champion, and badminton’s only member of the “super grand slam” club (victories in all nine major world tournaments), Lin carries a Michael Jordan level of acclaim in the badminton world.

As if there wasn’t already enough pressure, Kobe Bryant made some rather controversial callouts toward the original 1992 Dream Team. If Lebron and company can’t get it done in London, the scrutiny may hang over their careers forever. (Because people definitely needed another excuse to hate Lebron.)

The pressure is on for the 24-year-old swimmer. After winning three golds and breaking three world records in Beijing, a shoulder injury and surgery has since kept her from claiming another single gold.

For some, London represents a chance to establish international supremacy. For others, it’s a last chance to prove Olympic legitimacy.

Bursting on the scene with a world record 200-meter backstroke and FINA Swimmer of the Year award in 2011, 17-year-old Missy Franklin aims to make a splash in international waters.

Gay has spent the majority of his career trying to escape shadows — initially from runners like Jamaica’s Asafa Powell, and now everyone’s enemy, Usain Bolt. Despite holding a national 100m record, Gay has never medaled at the Olympics. At 30, time is of the essence for the American to claim his first ever spot on the podium.

Iran’s first ever female taekwondo qualifier hopes to improve from her performance in 2008. A bronze medalist at the 2010 Asian Games, Fekri is a force to be reckoned with in London.

The New Race

2012-10-01T22:19:54Z

Posted by Complete Nutrition in Fitness

Running is kind of boring. It’s a fact we had to face sooner or later. One foot in front of the other — mile after mile after mile.

Will it keep you fit? Yes.

It is a test of sheer willpower and mental strength? Sure.

Is it possible that you can achieve some form of clarity and even “runner’s high?” Supposedly.

But, for the average earthling, it’s inherently rather mundane.

Credit the internet, smart brands, Gen Y, general boredom, or perhaps our peculiar fascination with the impending zombie apocalypse — but the last few years have given the racing scene a much needed shake-up.

Check out six of the coolest races in the country — from the zany and quirky to the borderline insane — and find something fun to spice up your run.

Most Likely to See a Unicorn — The Color Run
This family-friendly 5K attracts everyone from the casual walker to the world-class athlete (mostly due to no one really seeming to care about winning.) Leave your good kicks at home, though. Staying true to its namesake, this race will leave you a human crayola, as each of the 5 kilometers greets you with a faceful of “elf-made” color dust. Don’t worry, asthmatics and overprotective moms, the chalk-like substance is 100 percent natural and safe — even edible (though we don’t recommend it). The grand finale — featuring what could be described simply as an exploding rainbow — is topped only by Lebron James in the “epic chalk toss” rankings.

Most Likely to Get Stabbed by Fuzzy Horns — Warrior Dash
How often do you get to jump fire, climb ropes, tango barbed wire and doggy-paddle through mud without ending up on the TV show Cops?

Welcome to Warrior Dash. The messy, Marine-style 5K originated in Chicago and has since spread to 65 cities in just three years — with estimated total attendance over 1 million people. The craze is even catching on overseas, with races in Australia, England, Canada and Ireland. What’s even cooler? At the end of each event, participants have the option to donate their sneakers (both from the race and from home) to the Green Sneakers program, helping children on a global scale.

Most Likely to Create Heart Complications (Not Really) — Run For Your Lives
Combining distance racing with an obstacle course and flag football, this race is absolutely bonkers. Set in the early stages of an apocalypse, your goal is to make it from start to finish with all of your health flags intact. Standing in your way: the undead. Avoid the zombies, but also choose your route carefully — your 5K can turn into a 10K in no time.

Most Likely to See an Unathletic Person Win — Great Urban Race
Teams of two make their way through both physical and mental challenges, all the while seeing a brand new side of one of 40 different race cities. Brains — or at least random trivia knowledge — favor highly over brawn as past clues have included everything from Greek dancing lessons to cryptograms and fish wrangling.

Are you smart and athletic? The winner takes home $10,000. Cool side note: The race has raised more than $300,000 for St. Jude’s Research Hospital.

Most Likely to Test Your Man(Woman)hood — Urbanathlon
Three locations, 9.5 to 10.5 miles and one bad Mama Jama.

This race is designed to bend, squeeze, smash and break you through a grueling course. Calling the deterrents in this race “obstacles” is a disservice. It’s jam-packed with bone-breakers. Police barricades, giant tires, more police barricades, cargo net crawl, traffic cone hurdles, pallet walls, parallel bars, Jeeps, taxis, busses, and top it all off with a 459 stair-set at Soldier Field — and you have Chicago. How tough are you?

Most Likely to Make a Really Good Book — Ragnar
Call up your best 6-12 friends and let them know that this year your vacation will be spent running a relay … for 200 miles. Now that we’ve weeded out the unlikelies, let’s get down to it. Regardless of team size, each person runs three legs over two days and one night. We’ll do the math for you — that’s between three and eight mile legs, depending on team size. When you’re not running, you’ll be busy playing cheerleader or co-pilot in your team’s follow vehicle. Besides high-fives and a beer-soaked party, finishing this race means finishing the world’s largest relay series. Make some memories.

Step Up Your Grill Game

2012-07-23T13:56:16Z

Posted by Complete Nutrition in Nutrition

The days of “grilling out” equating to grabbing a package of frozen patties and soggy hot dogs, a bag of chips and a case of beer are long, long gone. This summer, show off for your friends, wow a date, or show mom and dad just how much you care by crafting a grill masterpiece. And you’re doing it all without compromising anyone’s healthy diet. Study up, young padawan — you’re about to up your grill game.

GRILLED PEPPER SALAD

INGREDIENTS

-4 Bell Peppers

-1/4 Cup Olives

-1 Tablespoon Olive Oil

-1 Tablespoon Balsamic Vinegar

-1/8 Teaspoon Salt

PREP/COOK

-Grill peppers on medium high, turning once — 5 min per side

-Chop the peppers

-Toss with olives, oil, vinegar and salt in a large bowl

-Serve

NUTRITION (4 servings — approximation)

-107 Calories

-7g fat

-10g carbs

-1g protein

GRILLED CHICKEN AND SHRIMP KABOB

INGREDIENTS

-2 Fresh Chicken Breasts

-1/2 Lbs. Shrimp

-1 Cup Bell Peppers

-1 Cup Pineapple

-1 Cup Mushroom

-1 Sprig Rosemary

-1/2 Cup Olive Oil

-1/2 Cup Red Wine Vinegar

-1/2 Tablespoon Salt

-1 Teaspoon Black Pepper

(Alternatives)

-1 Steak

-1 Cup Red Potato

-1 Cup Onion

PREP/COOK

-Chop chicken into cubes

-Clean fruit and vegetables for threading

-Place sliced fruit, meat and veggies into a bowl

-Top with mixed seasoning

-Place on skewers

-Grill through chicken

-Serve

NUTRITION (4 servings — approximation)

-300 calories

-3g fat

-29g carbs

-43g protein

GRILLED ASPARAGUS

INGREDIENTS

-2 Dozen Asparagus Spears

-2 Tablespoon Olive Oil

-1 Teaspoon Sea Salt

-1 Teaspoon Black Pepper

-2 Teaspoon Crushed Red Pepper

PREP/COOK

-Thoroughly mix ingredients

-Cook to desired tenderness

-Serve

NUTRITION (4 servings — approximation)

-27 Calories

-0g fat

-5g carbs

-3g protein

GRILLED BANANA SPLIT

INGREDIENTS

-4 Bananas

-4 Tablespoon Honey

-9 Tablespoon Brown Sugar

-Vanilla Nonfat Frozen Yogurt

-1 Pint Fresh Strawberry

-1 Cup Chopped Peanuts

PREP/COOK

-Slice bananas vertically and top with honey and brown sugar

-Lay perpendicular to grill grates and cook until caramelized

-Add bananas to yogurt, strawberries and peanuts

-Serve

NUTRITION (4 servings — approximation)

-330 Calories

-12g fat

-62g carbs

-20g protein

H20: What you should know but probably don’t

2012-06-27T16:18:12Z

Posted by Complete Nutrition in Nutrition

The human body is made of between 45-77 percent water. At birth, water levels are peaked. As the body develops, those water percentages decrease. Once that body has fully matured, the average body water percentage is around 56 percent. The human brain, heart and lungs are all made of more than 75 percent water. Muscle is also 75 percent water. Fat is 20 percent water.

Here’s why those percentages matter.

With age typically comes an increase in body fat percentage. In the same vein, age brings a decrease in body water percentage. So, essentially, more fat equals less water. But, does that mean more water equals less fat? Does more water equal more muscle? We investigated.

More water = less fat?
Drinking water to boost weight loss has been a diet “secret” for years. And common logic says it makes sense: if you’re more full, you’re less likely to overeat. Here’s what science has to say.

The key to fat busting diets may rely in three simple molecules. Two 8-ounce glasses of water before each meal will help you cut back on portion size and lose weight, according to the American Chemical Society. In a three-month study of 45 overweight or obese men and women between ages 55 and 75, the average participant lost 15.5 pounds drinking 16 ounces of water before meals, while the control group — drinking moderate water amounts — lost an average of 11 pounds.

Adding to the intrigue, each group was given identical low-calorie diets. This indicates a benefit beyond simply filling up your stomach. Extra hydration improves metabolic rates — burning fat faster than ever.

More water = more muscle?
Because water makes up 75 percent of muscle mass, your body logically needs water to fuel muscles. But just how much of an effect does maintaining constant hydration have on muscle stimulation and growth?

In the gym, your muscles are constantly moving and straining. The contractile action of a muscle happens when nerves are stimulated. That stimulation is fueled by electrolytes that are dissolved in water. Without water, your nerves become electrolyte deprived, making your body slow and weak to react. Joint movement also relies on water. Synovial fluid — the lubricant that keeps you mobile and flexible — consists of nearly entirely water. Essentially, for the body to perform — on the bike, track, court or in the gym — it needs water. And it needs water constantly.

So how much water do I need?
The old standby: 8-10 a day keeps the doctor away. While a nice start, even 10 cups falls short in the eyes of science.

The Food and Nutrition Board at the Institute of Medicine offers general estimates for just how much water you need to fuel your body. For women, it recommends 2.7 liters (about 11 cups); and for men, 3.7 liters (more than 15 cups) daily total intake. If that sounds excessive, you might think recommendations for fitness enthusiasts would be better suited with an IV. A study from the Michigan Department of Environmental Quality showed that, depending on level of activity, physically active men and women should consume between 8-16 liters (34 to 67 cups) daily.

Whether you’re losing, gaining or maintaining, agua is imperative. So grab your go-to shaker, bottle, jug or mug and drink up.

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Kinesio-what?: Fitness Fact or Faux

Kinesio-what?: Fitness Fact or Faux

Gadget Watch: Training Shoes with Brains

The Playground Workout: No Weights, No Machines, No Problem

Fit-case: Our Essential Workout Travel Guide

1A - PUSHUPS 1B - PULLDOWNS 2A - CURLS 2B - EXTENSIONS 3A - SQUATS 3B - BURPEES 4A - LAT RAISE 4B - FRONT RAISE

The Road to London: Who to Watch at the Summer Olympics

Here are 10 reasons to tune in this summer:

The New Race

Step Up Your Grill Game

GRILLED PEPPER SALAD

GRILLED CHICKEN AND SHRIMP KABOB

GRILLED ASPARAGUS

GRILLED BANANA SPLIT

H20: What you should know but probably don’t

1A - PUSHUPS

1B - PULLDOWNS

2A - CURLS

2B - EXTENSIONS

3A - SQUATS

3B - BURPEES

4A - LAT RAISE

4B - FRONT RAISE