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Reclaiming My Greens

Olympic track and field athlete, Dominique Blake, explains the importance of dark green vegetables and an easy way to get a full serving to still reap the benefits! “When I say that greens make the world go ’round, I believe and take that statement as my truth! Without greens, we wouldn’t be able to cleanse…

Upper Bodyweight Workout for Women

There are three things new clients always say at their first session: What exercise can I do to lose fat <here>? Specifically on back of arms or shoulder inserts. I don’t want to get bulky from lifting weights. I hate my stomach so I want to do a lot of ab exercises. These statements always…

HIIT Treadmill Workouts

Do you ever wonder why people performing hours of steady-state cardio never progress aesthetically? Performing steady-state cardio by itself actually hinders fat loss. Think about athletes who constantly perform a paced cardio, like an Olympic long distance or marathon runner. The Olympic long distance runner will typically have less muscle and can look emaciated. HIIT…

Paleo-Friendly Pumpkin Butter Snack

In Lauren Rae’s latest LiveStream with Complete Nutrition, she explains the basics of the paleo diet and other tips if you wish to eat similar to cavemen. Ingredients 1 cup of pumpkin puree, canned 2 tsp of coconut oil ½ tsp Vanilla Extract 2-½ Tbsp of raw honey or maple syrup 1 Tbsp Pumpkin Pie Spice…

Couple’s Workout Plan

Your workout buddy needs to support and challenge you all while accepting your strengths and weaknesses. Sound pretty similar to a significant other? It is encouraging to consider that couples who workout together – stay together. Here are some benefits that come along with sweating with your sweetie: More efficient workouts because you’re working together…

Five Reasons to Move in the Morning

Even though hitting the snooze button seems ideal, I know my day works best if I take the opportunity to wake up both physically and mentally by moving. It’s not always easy to get out of bed, but without-a-doubt, working out helps me feel better. When you move your body and challenge mind, especially first…

Protein Coffee Frap Recipe

Try this quick and easy breakfast frap with an extra boost of energy to get your morning started the right way. Instructions 1 serving of Maine Roast Protein Coffee 1 Tbsp grass-fed, unsalted butter 1 Tbsp of MCT Oil or Coconut Oil ¼ tsp. cinnamon 1 tsp. Grade A Maple syrup 1 c. ice 8…

Lauren Rae: Do-Anywhere Glute Workout

Check out this Fit in Six Legs and Booty workout with Lauren Rae you can do anywhere! It only takes about 20 minutes total, depending on your rests in between each set. Don’t miss your warm up and feel free to add an extra workout afterwards (walking, running, stair master, etc.) to get an even…

Success Story: Emma Nordness

“Hello! My name is Emma Nordness. I am 27 years old and, like most in their late 20’s, have spent a lot of time adapting to the world as an adult. I have always been very active. I played hockey all the way through college and during that time never really thought about nutrition or…

Dominique Blake: Love for BCAAs

Olympic Track and Field athlete, Dominique Blake, explains why she loves the Ignite Series BCAAs. Listen to her explain the benefits of drinking amino acids, especially as she trains professionally in the hot summer heat. Dominique Blake Olympic Medalist: Track & Field dominiqueblake.com

Fresh Fruit and Vegetable Combos

From time to time, it can be easy to fall in a rut with your fruit and vegetable routine. Try something new and keep yourself nourished with these winning fruit and vegetable combinations! Cucumber & Melon Dice cucumber and melon into a fresh salsa with crisp mint, thinly sliced and seeded jalapeño pepper, and fresh…

Rapid Canning Recipe

Pickling (or canning) is an easy and tasty way to make good-use of leftover produce and give your gut a healthy dose of probiotics! This Pronto Pickle recipe is fuss-free and allows you to customize your favorite flavors. Pronto Pickle Yield: 1 Pint Jar Ingredients 1 cup vinegar of your choice (such as apple, red…

Breathing Exercises

Lauren Rae shares why focusing on your breathing is more important than you think. Focusing on breathing can actually transform your workouts, calm your mind, and help prepare you for sleep. Lauren Rae Dallas Fitness and Nutrition Coach laurenraelife.com

Establish and Maintain a Routine

Whether we like it or not, summer is nearing the end. This means getting back to a routine, whether it’s for school, jobs, or getting children ready for school again. Establishing a daily routine is a great way to increase efficiency and relieve stress. Here’s a list of tips to help establish and maintain a…

Quick Guide to Bigger Gains

After putting in time and effort at the gym, the last thing you want to do is miss an opportunity to maximize gains. Making the most of your workouts requires consistency and planning. Ensure you are on track with our Quick Gains Guide: Fuel Frequently Eat 5-6 meals (evenly spaced throughout the day) to ensure…

Parsley, the Most Underrated Herb

What is that green stuff on my plate? Oh yes, you’ve seen it and wondered, “Does anyone actually eat that?” And I’m here to tell you that parsley is bomb.com. It is refreshing, vibrant, loaded with nutrients and may surprise you when it pairs up with some awesome recipes. And if it is true you are…

Importance of Rest and Hydration

Sleeping enough each night and drinking plenty of water are both crucial for overall health. For the body to perform at its optimal functionality, we recommend at least 7.5 hours of sleep per night and to continuously drink water throughout the day. Importance of Rest Rest and recovery are key when it comes to getting…

Super Berry: Avocado

Did you know an avocado is considered a berry with one large seed? Surprise! When it comes to avocados, most of us immediately think about guacamole, but this super food has much more to offer, including dietary benefits you should take advantage of! There are different types of avocados, the most popular being a “Hass Avocado”,…

Amp Up Your Cardio

Lauren Rae wants to make cardio fun again! Keep things interesting by using different equipment each time. If the stair master feels like a hamster wheel, try adding weights (you can try this to any standard cardio equipment). This will mix it up and challenge your stability, core strength and overall agility. Follow along as…

Tomato Basil Marinade Recipe

Infusing flavor with marinades made with fresh ingredients is a healthy way to take ordinary to extraordinary! Our tomato basil marinade with fresh herbs and tomato juice is a great addition to transform your favorite proteins from chicken to tofu. Tomato Basil Marinade Yield: 2 cups of marinade or enough for 4, 5-ounce protein servings…

Box Sprints Workout by Maggi Thorne

Take your exercises to the next level with American Ninja Warrior, Maggi Thorne’s box sprints. She uses plyometric boxes mixed with bounding to create an explosive workout. Watch the video below to watch her in action! Focus on using your whole body by driving your legs and using your arms for momentum. 10 sets of…

Juicy Watermelon Salad Recipe

Barbeque season is in full swing and nothing screams summer like watermelon! Watermelon is 92% water, making it a hydrating, low calorie treat.  One cup contains about 20% of your daily needs of Vitamin A and C to support a healthy immune system and supple skin. In addition, one cup provides 170 milligrams of bloat-banishing…

Aqua Therapy Benefits by Dominique Blake

Olympic track and field athlete, Dominique Blake, discusses the advantages of working out in a pool verses on land. Changing up workouts, like doing aqua therapy, is another way for professional athletes like Dominique Blake to give their bodies a break from the intensity of ground workouts, while still working their muscles. If you are traveling,…

Ripped Ranch Recipe

Traditional ranch dressing is a notoriously “naughty” food, capable of launching a healthy salad into a fat and calorie laden disaster. We gave this popular dressing a makeover, but kept its zippy, creamy flavor perfect for barbeque season! Bring a healthy side dish to your next gathering by substituting traditional dressings for pasta or potato…

Travel and Workout with Maggi Thorne

Don’t worry about not having access to a gym when you travel, just go outside! Use all that nature has to offer to your benefit. Watch Maggi Thorne use the outdoors while traveling in Colorado and still needing to train for American Ninja Warrior. No more excuses next time you travel. Maggi Thorne American Ninja…

Outdoor Workout Plan by Lauren Rae

Change of scenery and workouts can have a powerful effect on the brain and how your body responds. Enjoy the summertime and mix it up by going to a new park or even your backyard. If you have small weights or a resistance band, throw them in a backpack (don’t forget your BCAAs), grab a…

Daily Abdominal Exercises by Dominique Blake

Complete Nutrition athlete and Olympic track and field star, Dominique Blake, gives an inside look at her daily abdominal exercises. Watch the video to see how she achieves and maintains her killer abs.     Dominique Blake Olympic Medalist: Track & Field dominiqueblake.com

Macronutrient Breakdown

Macronutrients (carbohydrate, protein & fat) all play a different role in fueling your workouts and in supporting recovery. Each of them uses a different metabolic pathway, but in the end produce fuel in the form of adenosine triphosphate or ATP. The pathway each macronutrient uses to create ATP largely distinguishes both their role and efficiency….

No-Bake Peanut Butter Protein Bars Recipe

Making your own home-made protein bars is simple with this recipe! Take it with you for your next sporting event, picnic, or just when you’re in a hurry. No Bake Peanut Butter Protein Bars Ingredients: Cooking spray 2 cups rolled oats 2 cups puffed cereal 2 Tbsp wheat germ ½ cup peanuts, rough chopped ½…

Recover with BCAAs

Olympic track and field athlete, Dominique Blake, explains the benefits and importance of muscle recovery. Watch as she shares her love for Complete Nutrition’s Ignite Series BCAAs and other tips for recovery practices, such as a hot tubs and ice baths for hydrotherapy. Dominique Blake Olympic Medalist: Track & Field dominiqueblake.com

Keto Diet

You may have heard the recent buzz about the Keto diet, however it has actually been around for a long time! The Keto diet was originally created as a treatment to help children with epilepsy. The diet is quite simple, consisting of very few carbs, and a four-to-one ratio of fat-to-carbs and carbs-to-proteins. General recommendations…

Variety is the Spice of Life

They say variety is the spice of life, and when it comes to nutrition, it’s true! Not only is eating a variety of foods a smart strategy for obtaining a wide range of nutrients, but, in addition, spices themselves are a healthy way to add variety and keep your palate guessing. Spices are calorie free and…

What it Takes: Track and Field Training

Track and Field Olympic athlete, Dominique Blake, shares what it takes for her to train as an Olympic athlete. Check out her recent workout of the day and the upcoming events she’ll be competing in. Check out her video blogs to get the whole scoop. Dominique Blake Olympic Medalist: Track & Field dominiqueblake.com

Cooking with Kids

After a long day, making family dinner with the little ones can seem like a daunting task, but the process is a great way to teach kids about nutrition, cooking, and for instilling confidence. In addition, research indicates that cooking at home is one of the best things you can do to improve your own…

Reach New Heights by Rock Climbing with Maggi Thorne

Tired of your usual uninteresting workouts? American Ninja Warrior, Maggi Thorne, gives you a sneak peak at one of her favorite workouts, rock climbing! Rock climbing is a great way to improve endurance, strength, and mental acuity. Give Maggi’s speed climb a try for an enjoyable way to reach your fitness goals.   Maggi Thorne…

Bean-A-Ficial

If you’re looking to upgrade your diet, consider the benefit of beans. These nutritional rock stars can dress up a salad or make a mean burger! With 7 grams each lean protein and fiber per half cup, beans are the ultimate heart-healthy protein. They are also an excellent source of B-vitamins, iron, phosphorous, magnesium, manganese,…

Frozen Berry Granola Bar Recipe

A frozen granola bar?  That’s right!  Summer is the perfect time for a refreshing treat, and what better way to cool off than with seasonal berries bursting with antioxidants! This chilled out version includes a creamy protein-rich base and crunchy whole grain granola making it ideal post-workout, or as a dessert you can feel good…

Chicken Challenge: Three Methods for Juicy Chicken

Look up just about any healthy recipe and you’ll see a perfectly cooked, juicy chicken breast convincing you to dive right in.  However, when it comes to cooking chicken, most of us can admit to good intentions gone bad with a dry, rubbery, and bland product.  Cooking chicken breast is challenging because it’s nearly fat…

Easy Veggie Hash Browns Recipe

Swap traditional, high fat and carb-laden potato hash browns for our low carb, and low fat veggie browns! We love the zucchini version below, but you can substitute your favorite veggies in; from broccoli to spaghetti squash.  These make a great side for any meal and can also be formed into patties for a healthy…

Iceberg Lettuce … Is it Worthy or Not?

Iceberg lettuce has long been considered void of nutrition; an otherwise useless food confined to a vessel for salad dressing.  In reality, iceberg lettuce is a versatile, affordable food deserving some credit. Iceberg is an excellent source of potassium, manganese, vitamins A, K, and C!  It’s also a good source of thiamin, vitamin B6, folate,…