Why Drink Protein Shakes?

Most know the benefits of eating protein for a well balanced diet. However, there are added benefits to incorporating protein into a post-workout snack. BodyBuilding.com and Livestrong.com shared some interested tips and facts on these benefits. 

--> Because solid food takes more time to digest, break down, and send protein to the muscles, it can be best to take a protein share immediately following a workout, since protein shakes only take about 30 minutes to reach the muscles after ingestion.

--> Protein generates the biochemical substances needed for cardiovascular function and muscle contraction, growth, and healing.

--> Protein powder is an isolated nutrient source, so it provides a lot of nutrient for relatively few calories.

--> The International Society of Sports Nutrition published an article stating that having protein shortly after a workout is associated with fewer medical visits, decreased muscular soreness and better immune response to infections.

Try our Proti-15 protein powder packets. They are great mixed with smoothies, plain yogurt, juice and more. Try some today and find your favorite recipe!

Christmas Gifts for Fitness Friends

Here's where to buy:

Festive Holiday Snacks

You all know how much we LOVE healthy snacks for the holidays. Whether it's for the kids, a work party, or a friend's house, try some of the cute and easy swaps. Ditch the brownies and try chocolate dipped apples and ditch the chips for veggies!

Thin&Healthy Thanksgiving Recipes

Healthy Halloween Snacks

Happy Halloween! Enjoy some fun and festive (and easy!) Halloween healthy treats.

Celery, hummus, ham, and craisins

Carrots, cucumber, and ranch dip

Deviled eggs with colored filling

Sugar snap peas, black olives, and cucumber eyes

Cheddar cheese cubes and blackberries

Did You Know?

Most people go for a banana to relieve cramping, thanks to the potassium. However, there are more foods that provide more "bang for your buck" than the banana. Read them here: http://ow.ly/KL8q304iMqz

Your bottom has the largest muscle in the whole body! However, there are stronger and more powerful muscles like the jaw and the calf muscles. More muscle facts here: http://ow.ly/X0oE304iNkY

We've had participants say that their feet start going numb while using the elliptical. Turns out it's a common problem caused by putting too much pressure on the balls of the feet. Pedal backwards every twenty minutes to relieve your feet. Learn about it here: http://ow.ly/mAUa304iMUK

Perfect Gifts for your Fit Friends

You won't need an excuse to get your fitness friends these simple yet perfect gifts!

For the Runner: Achy Muscle Bath Bombs
Help relieve sore and tired leg muscles with an aromatherapy bath. This listing from Etsy uses Arrow Root Powder, Epsom Salt, Sweet Almond Oil, Cocoa Butter, Shea Butter, and essential oils. If you're brave, try the DIY version here!

For the Yogi: Super Soft Tee
These soft t-shirts can go from yoga to errands without a sweat. This "yoga mom" shirt from Sunfrog comes in many colors and sizes for under $20. There are many other yoga designs all over the internet so you can find the perfect fit for your yogi friend! 

For the Multi-Tasker: Hair Tie Bracelet
Perfect for the office, lunch dates, or weekend shopping have your hair tie handy (and hidden!) in this hair tie bracelet by bittersweet. It comes in three different colors and easily pops out for the times you need to pull your hair back.

For the Wellness Woman: DIY Tea Tree
Teas have various health and wellness benefits from stress relief to immune boosters. Find your favorite teas and make this great diy tea tree. Pick up a variety pack and have fun making this visually appealing gift. They'll love plucking a "leaf" of tea of their tree at home!

Buy a few for yourself while you're at it, we're not judging! ;)

50 Clean Eating Snacks

https://rebeldietitian.us/posters/

One Song Workout: Uptown Funk

A Spoonful Of...

Honey 

A spoonful of honey is said to help relieve allergies, boost energy, and reduce swelling. It reduces coughs and throat irritation. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free. Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin.

How to enjoy it: Enjoy a tablespoon in warm tea or warm lemon water.

Apple Cider Vinegar

Cider Vinegar or ACV, is a type of vinegar made from cider or apple. It has been shown to improve blood sugar levels and aid in carbohydrate digestion. In addition, is has commonly been used for its aid in weight loss. Although it has a strong smell, it also has benefits for your hair and skin. It has zero fats and is a minimal 3 calories per tablespoon. 


How to enjoy it: Mix one tablespoon ACV with steeped green tea (cooled), ice, and cold water. Or try: Frozen raspberries, one tablespoon ACV, 1 tablespoon lemon juice, ice, and water. Shake to mix.

Cherry Juice

Cherry Juice has more antioxidants than pomegranates! This power food can even help decrease muscle soreness. Additionally, fights Inflammation and arthritis pain. It also helps with sleep as it contains high levels of melatonin. 

How to enjoy it: Enjoy it by itself or add a splash into tea or lemon water!

Coconut Oil

Coconut oil is high in natural saturated fats. "Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL (bad cholesterol) into good cholesterols." It contains short and medium-chain fatty acids that help in taking off excessive weight.

How to enjoy it: Stir into warm lemon water in the morning for a detox drink. There are also many recipes that use coconut oil like muffins, breads, stir fry, etc.

Lemon Juice

Lemons are loaded with healthy benefits, and particularly, they're a great vitamin C food source. "One cup of fresh lemon juice provides 187 percent of your daily recommended serving of vitamin C! Lemon juice also offers up a healthy serving of potassium, magnesium and copper." It is known to aid in digestion and detoxification. Lemon juice fights free radicals absorbed into the skin, making your skin feel and look fresh.

How to enjoy it: Add three lemon slices into warm or ice water. Add cucumbers, mint, or berries for added flavor.

Food Showdown: Fast Food vs. Healthy Food

"Too busy" and "too expensive" are excuses we hear all too often at Complete Fitness. Eating healthy doesn't have to be expensive or time-consuming. With a little bit of preparation, you can save money AND refuse to sabotage your hard work. The image below sums it up, "You are what you eat, so don't be fast, cheap, easy, or fake." Although, we do like easy, as long as it's not the drive-thru! 



We pulled some of our favorite excepts from the SparkPeople Blog article, $20 Food Showdown. To read the full article click here!

Round One: $20 or less


Round Two: $10 or less


Round Three: $10 or less

Summer Vegetables You'll Want to Eat!

Eating your vegetables is easy when they taste great! We pulled some of the top summer vegetable recipes for you to try at home:

1. Avocado Salad with Olives, Feta, and Tomatoes

http://diethood.com/olives-avocado-salad-tomatoes-feta-cheese/

2. Crisp Marinated Vegetable Salad

http://www.theseasonedmom.com/moms-marinated-vegetable-salad/

3. Carrot "Fries" and Chipotle Lime Dip

http://tidymom.net/2016/grilled-carrots-chipotle-lime-dip/

4. Pasta Salad Packed with Veggies

http://bakerbynature.com/20-minute-rainbow-veggie-pasta-salad/

5. Easy-Bake Foil Sausage and Summer Veggies 

http://www.chelseasmessyapron.com/easy-tin-foil-sausage-veggies-dinner/

6. Roasted Parmesan Broccoli 

http://tasteandsee.com/roasted-parmesan-broccoli/

Enjoy!