5 Group Workout Ideas

Have an upcoming event that you want to get in shape for? Staying motivated to exercise can be very difficult to do alone. It’s easy to say you’ll work out later, but then get distracted by work or get too tired to go for that run. Working out with a group can give you the…

4 Ways to Stay Fit in Fall

This fall don’t forget to get that heart rate pumping! There are so many different ways to stay active into the fall months. Grab a friend and pick your favorite workout or activity – it’s easier than you think. We’ve compiled a list of a variety of activities to keep your fitness in check as…

5 Recommended Supplements For Athletes

INTRA-WORKOUT Replenish & Hydrate During a workout of any length, be sure to drink water and replenish electrolyte stores to prevent dehydration. For training workouts or games over an hour, you will also need to replenish your carbohydrate supply for energy and kick-start muscle recovery. Fortify is a great option because it provides both immediate…

How Carbohydrates Improve Aesthetic & Athletic Performance

Diets like Atkins, Keto, Paleo and other low carb diets are a hot topic with people that wish to lose weight. Contrary to popular belief, carbohydrates are not the enemy. In fact, they are essential for sustaining life, increasing a slow metabolism movement and improving athletic performance. And, when utilized from the best quality and…

Back Exercises for Hourglass Shape

A wider back makes for a smaller waist! Add these easy cable exercises to your back workout for an hourglass figure and a strong core. Follow along with Lauren Rae in the video below: Swiss Ball Seated Lat Pull down Standing Pull down, 1 & 1/2 reps Swiss Ball Seated Reverse Grip Pull Down… SLOW…

Build Strong Legs: Workout Routine

CN Crew member, Elizabeth, shares one of her leg workout routines to build stronger glutes, hamstrings, quads and calves. Check it out and try it for yourself with your own weights! Leg Workout Routine 1. Leg Extensions 4 x 20 Pick a weight you can lift consistently. Try 75 pounds if you’re used to lifting…

Chest and Back Combination Workout

CN Crew member, Elizabeth, had already trained chest early on in the week and back the next day. She planned to have a second chest workout later in the week, and decided to train a second back day in the same routine. She typically trains 5-7 days per week. Check out and try her chest…

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…

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…

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…

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

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

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…

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…

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…

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…

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,…

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….

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

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