by Andy Gamm | -
So, how are you doing with keeping those resolutions? Are you setting aside enough time to chip away at your goals? Assuming you are hard at work with whatever those physical goals are, the next question is really important. Are you properly hydrating before, during and after your workouts?
Water is the most essential ingredient to life. Particular points of emphasis to those working out are:
- Water carries nutrients through your body.
- Water lubricates joints and tissues.
- Water helps regulate temperature through sweat.
Proper hydration is especially important during exercise. Getting the right amount of fluid for athletes is essential to comfort, performance and safety. The longer and more intense the activity, the more important it is to drink the right kind and amount of fluids.
According to an article by Elizabeth Quinn at SportsMedicine.About.com:
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
- Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
- Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
It is important to know what contributes to fluid loss as well. High altitude, temperature (hot or cold), sweating and exercise intensity and duration all play roles in your body's hydration cycle.
To find the correct balance of fluids for exercise, the American College of Sports Medicine suggests that "individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance."
Sound complex? Maybe. But it is that important to maintain proper hydration.
I'll leave you with a bit more from Quinn's article before I sign off:
While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
- Drink about 15-20 fl oz, 2-3 hours before exercise
- Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
- Drink 8-10 fl oz every 10-15 min during exercise
- If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
- Weigh yourself before and after exercise and replace fluid losses.
- Drink 20-24 fl oz water for every 1 lb lost.
- Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.
The good news for you is that Nutrilite has you covered. From our low calorie, "Propel-like" option - ROC2O Antioxidant Enhanced Drink Mix, to our ROC2O Sports Drink Mix, ready-to-drink sports drinks and even some of our foods that contain that optimal carbs:protein ratio and electrolytes (Recovery Cookie, Endurance Cubes), proper hydration and an optimal workout should be right around the corner.
No excuses now! Keep hydrated and keep those resolutions going strong...
by Andy Gamm | -
Well, I've already broken my primary New Year's resolution. I resolved to not procrastinate as much this year. Here we are, 20 days into a new decade and I'm already one of the many who set out with a personal promise and fail!
Statistics say that 40-45% of American adults make one or more resolutions each year. Among the top personal promises are resolutions about weight loss, exercise, and stopping to smoke.
The trouble isn't setting them, it is sticking with them. There are always myriad reasons to bail out on a resolution, and that same study shows that over half of people do fall off of the proverbial wagon. After one week, 75% have maintained. That drops to 64% after a month and a less than stellar 46% after six months. In the end, 97% of resolutions go unmet.
So, what can you do to meet your goals?
First of all, make them to begin with. Research shows that while a lot of people who make New Year's resolutions do break them, making resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.
Second, make it meaningful. Setting a goal alone is a great first step, making it something that means improvement in health, well-being, etc. will leave a greater impact and might keep you on course for the long haul.
Next, don't go it alone. I've often resolved to lose a certain amount of weight, or train for this or that. Inevitably, if I go it alone, I fail to meet my goals. Find someone with a similar goal. And work together to meet that goal. The push of a "competitor" can go a long way in helping keep your resolutions alive.
Another key? Set reasonable goals. Setting out to lose 25 pounds when 15 will be easier and a great start to a long term change automatically makes getting to the finish line tough. Start small, then push for bigger and better things. Think baby steps, not long jump leaps!
Finally, keep it fun. Working out with a partner, competing to lose that weight with a side bet, or just plain giving yourself a great reward at the end makes all the blood, sweat and tears that much more worthwhile.
Mark Twain put it succinctly: `"New Year's is a harmless annual institution, of no particular use to anybody save as a scapegoat for promiscuous drunks, friendly calls and humbug resolutions.''
Want to prove Twain wrong? Follow the simple steps outlined above. In the end, you'll be healthier, happier and best of all, no worse for the wear! Be sure to check in regularly over the next several weeks as I outline the products in our lineup that can also help drive you to your resolution destination.
Until then - happy resolution setting and achieving...
by Andy Gamm | -
More news from Ronaldinho this weekend -- a hat trick vs. Siena!
He's on a hot streak scoring his tenth, eleventh and twelfth goals of the season! That means we've raised another $30,000, reaching $120,000 for the "Goal by Goal" program by Nutrilite and the AC Milan Foundation. Ronaldinho has helped us surpass last year's $100,000 total. And that money is going to good use, helping children in the Italian area that was struck by an earthquake last April.
The AC Milan newsletter publicized the Goal by Goal program last week with a video featuring Ronaldinho's goals scored to raise the money. They'll need to produce an updated version, though. : ) He's almost doubled the $70,000 amount in just two weeks time.
Keep it up!
by Andy Gamm | -
Nutrilite proudly sponsors international soccer star Ronaldinho. He's an amazing spokesperson for our brand. And we're also the official nutrition supplement of his soccer team, AC Milan. Part of our relationship with Ronaldinho includes his participation in our "Goal by Goal" program which donates $10,000 to Amway's One by One campaign each time he scores a goal.
Well, this past Sunday was a big day. Ronaldinho scored his seventh and eighth goals of the season vs. Juventus. And in turn we raised another $20,000 in charitable funds for the One by One campaign.
So far this season Ronaldinho has contributed $90,000 - eight goals from play, plus one ceremonial half-time goal from the start of the campaign. And the season's not over yet. There are lots of opportunities left for Ronaldinho to score goals and continue raising money. We definitely want to beat last year's $100,000 donation total.
Keep hitting the back of the net, Ronaldinho! Good things happen every time you score!
by Andy Gamm | -
Don't worry, I'm not going to ask you for your resolutions or give you mine. I'll save that for a later post!
With the new year, comes more changes to the Team Nutrilite family. Specifically, with the end of a decade, we also see the end of a great, three year partnership with Jenn Stuczynski and Track & Field events in the U.S.
When Nutrilite decided to sponsor Jenn Stuczynski, her name wasn't synonymous with pole vaulting. We took a chance on each other. As partners, Jenn has gone on to set American records in both the indoor and outdoor pole vault for women, is the only American woman to ever clear 16 feet, is the second-best female pole vaulter of all time, is a four-time indoor and outdoor USA Champion, and an Olympic Silver Medalist.
It is with tremendous gratitude and respect that we announce the end of our relationship with Jenn. She was a tireless worker on behalf of Nutrilite, appearing in national television advertising for NUTRILITE Concentrated Fruits and Vegetables, and making countless appearances signing autographs at NUTRILITE-sponsored events for fans and IBOs alike, as well as attending IBO-only events during her time as a sponsored athlete. Her belief in and advocacy of the brand was evident whenever she made appearances on our behalf and for that, we thank her.
Nutrilite will also end our sponsorships of major track and field events, including the Boston Indoor Games, Tyson Invitational, adidas Track Classic, Reebok Grand Prix, and the Prefontaine Classic.
The 2010 focus is very firmly on our relationships with the Rock 'n Roll Marathons as well as the Phytonutrient Campaign that kicked off last October.
Please join us in a HUGE, heartfelt thank you to Jenn, her coach, her agent and the folks that put on these world-class events for their time and tireless support of Nutrilite's efforts in the sport.
by Andy Gamm | -
Well, it has been a little more than three weeks now and in that time, each of our new blogger friends has gotten the results back from their COH experience. Not all of them have shared but a few have, and I find it interesting to see what the overall sentiment is among these people.
Each of our bloggers has a different perspective. Some were weight war warriors, a few into sports and others into health in general. That's what was so great about the event. Nutrilite can reach and appeal to myriad people...
Evita from Evolving Wellness shares her views from the event.
Jennette - The Pasta Queen - gets into her test results and what they might mean for her going forward.
Sarah, our one and only "Pharmie" has the most recent post, and it offers great insight from a pharmacist and endurance athlete's point of view.
Remember, we paid for each of these folks to come out to visit Nutrilite and learn more. They are not required to say anything nice, or anything at all. But by now, most all have chosen to and what they are saying really helps us to understand how to best connect with our average, target customer.
Keep checking back as we expect each will probably continue to share thoughts on their experiences, results and life changes...
by Andy Gamm | -
Last weekend, I got a chance to meet eight bloggers with a keen interest in health. They came from all walks of life. Some seeking to lose weight. Some seeking to take the next step from weight loss to optimal health. Some who are crazy enough to run 50 kilometers at a time or do full Ironman Triathlons!
Each had interesting, unique stories and perspectives on their quest to be as healthy and fit as possible. There were varying degrees of difficulty for each in "walking the walk" but the commitment of each and every one of the participants is something to be commended.
That's the first, and often times, hardest step.
It's only been a few days since we all returned from that trip to COH but some of my new friends are talking a lot about their experiences. Check out what they have to say and look at the rest of their content. You might just find your next inspiration to take something in your quest for optimal health to the next level...
Steve Stenzel gives his account of the experience.
Fat Man Unleashed gives a quick recap with promise of more, including video, soon.
John is Fit talks about A Focus on Health & Fitness
Mark blogs about Optimal Health vs. Quick Weight Loss
Pasta Queen writes about her take on the weekend
by Andy Gamm | -
I'm back from a whirlwind weekend tour of southern California and a great blogger outreach event at Nutrilite's COH. It feels like 6:40am on my body, but that's what happens when you traverse three time zones out and back in a span of about 60 hours!
For those who checked in on my two posts while at the event, you'll see that we had a rather full slate. But all in all, I think it was a grand success. The bloggers who attended were very genuine, great people. They all had unique stories but are striving for one goal - Optimal Health. I appreciate that they were all open to this unique experience and think that it really opened eyes or in some cases - reaffirmed - what each is reaching for.
I know one of my big takeaways is that I want to read what each of them has to say on a regular basis. Not just the stuff about us, but about their trials and tribulations, successes and failures. The blogging community is a great way to reach out and touch people by cutting through the clutter. I appreciate each and every one of our attendees for taking the time to come to Nutrilite, ask great questions and soak it all in. And I wish them all well in their journeys.
Follow them along with me...
by Andy Gamm | -
The bloggers are getting a full education on how to optimize their health from Nutrilite's team of experts. Bob Tully's "Perfect Balance" presentation was followed by a very enlightening discussion on Optimal Health, led by Dr. Duke Johnson. Dr. Duke's book - The Optimal Health Revolution - was the centerpiece for his presentation and elicited great questions from the bloggers.
My favorite part - of course, I'm a little biased as the Sports Nutrition guy - was the 25 minute fitness chat given by Diane Paetz, followed by the overview of Nutrilite Sports Nutrition presented by Micheline Vargas. We may not have the awareness of EAS or GNC, but I would put our Sports Nutrition products up against any one of our competitors. We're that good.
I'm guessing the most entertaining part of the day for our guests has been the Q&A sessions with Jenn Stuczynski and Tom O'Rourke. Both have amazing stories. Just learning how they got into their sports is enough to drive questions galore, but they have so many fascinating stories. I'll have to ask both to share more here very soon.
Wondering who these bloggers are? Check them out in their on-line homes:
Jennette - Pasta Queen: a blog about her personal quest to lose weight.
Mark - My Fitness Hut: a blog by a former NCAA Division 1 athlete about fitness.
Veronica - Roni's Weigh: a blog by a mom and wife on a quest for Optimal Health.
Evita - Evolving Wellness: a blog about a holistic approach to health and wellness.
John - John is Fit: a blog about one man's journey from fat to fit.
Israel - Fat Man Unleashed: a blog about weight loss with a community of support.
Steve - I Wanna Get Physical: a blog about triathlons and other endurance sports.
Sarah - RX Ironman: a blog about a Pharmacist and her love for endurance sports.
Next up is an overview of the results of the bloggers' fitness and blood test results, then off to the beach for a group run/walk.
by Andy Gamm | -
I'm sitting here live at the Center for Optimal Health in Buena Park, California blogging about bloggers.
Yes, you read that right. I'm a blogger blogging about bloggers.
As a part of the Nutrilite Endurance Cube launch, we've invited a variety of health, fitness, sports nutrition, endurance sports participants and weight loss bloggers from around the United States and Canada to experience Nutrilite first hand. Sort of a Part II extension of the AC Milan blogger event from this past July.
At the moment, I am perched above the Center for Optimal Health Gardens, watching and listening to Bob Tully give a tour to our bloggers, as well as Jenn Stuczynski and Tom O'Rourke. The gardens are amazing. They bring to life the story of Nutrilite and the steps necessary to achieve optimal health.
Our bloggers went through personal health assessments first thing this morning, and after enjoying a healthy breakfast are touring the gardens. Also on tap are presentations by Bob Tully, Dr. Duke Johnson, Diane Paetz, Micheline Vargas, Jenn Stuczynski and Tom O'Rourke.
I'll be checking back in later today with an update on how things are going and where you can find these bloggers. Our goal is to introduce and educate with an eye on seeding the fantastic Nutrilite story with bloggers who can play an important role as key influencers with their regular followers.
by Andy Gamm |
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Guest blogger Tom O'Rourke has to be pleased with his success at the World Masters Track Cycling Championships in Sydney, Australia. He set four new world records! In this guest post he recaps his time in Australia for us.
Watch Tom pull away from the field to win the Scratch Race. (Click on event 59)
The 2009 bicycle racing campaign ended for me in Sydney, Australia at the World Masters Championships held at Dunc Gray Velodrome, site of the 2000 Olympics.
Success came by winning every event, four in total, in new world record times, proving that age 75 is not over the hill. And I’m feeling now that even faster times are definitely possible.
Three years ago after 42 years out of competition my coach restricted me to racing against 12-year-olds saying that's all you can handle. Actually one of those 12-year-olds went on to win a national championship this year in her age group and worked me over real good in training -- good preparation for me. For you folks wondering what it took me to get back up to speed, it was a combination of effort and more effort, good nutrition, especially Double X, and proper rest. It takes two to three years to come close to your potential.
Some have asked me to describe in more detail the four events contested in Sydney. The first was the standing 500 meter time trial, a test of power, speed and endurance. This was the opening day contest and it sets the tone of the competition because everyone can measure themselves against each other. Unfortunately the conditions were not favorable for fast times. Even though the track is covered it is exposed to outside air conditions. Cold humid air limited speeds and few new records were set. I did however improve on my previous World Record by three-tenths-of-a-second in a time of 42.8. Starting with a World Championship win was a great relief.
Good fortune came my way by the name of Grant Wilson, a third generation cyclist from New Zealand who ended up as my roommate. He was the best time trial coach I've ever met. My worst event turned into my best as he established a world record schedule to follow and together we pulled it off. I lowered my best time by ten seconds, a huge improvement. I was first again by eleven seconds for another world record. This put me in the gold medal finals of the 2000 meter pursuit. Two single riders start on opposite sides of the track and chase each other until one is overtaken which ends the race, or at 2000 meters the leader wins.
For the finals Grant asked me what I wanted to do. My reply: set a new record under three minutes. He was so good at predicting what my opposition could do. He said I must pass him in the final turn to break the record and that's just what happened. Passed my competition to end the race and continued to the finish line with another world record and second championship in a time of two minutes fifty-eight seconds. Wow, what a start!
Wednesday evening was the Scratch Race. All riders starting together and finish after twenty laps. The first rider to finish is awarded the championship. By this time I felt confident that minus accidents, no one could challenge me and I won by fifteen bike lengths for the third title.
Now the pressure built to see if I could make it a clean sweep. Early Thursday morning the Sprint Qualifying round of the Flying 200 meters took place, a pure high speed test. The fastest time is matched against the slowest. My time was 14.01 seconds for another world record which automatically moved me into the semi-finals to be held later that week. Finally, some time off!
The Friday afternoon semifinals and night finals of the matched sprints went best out of three. I won each match for the last of four wins, a clean sweep! Way beyond my best hopes. That concluded five days of intense effort, all I could really handle.
Next year could be easier. But I doubt it because winning is never easy.
by Andy Gamm | -
Are you a runner, biker, hiker, swimmer or even a weekend warrior? Ever find yourself "hitting the wall" (commonly known among endurance athletes as bonking)? Not getting that extra push you need to reach a personal best or even finish a tough 30 minute workout?
Well, put your bonking days in the past.
NUTRILITE is proud to introduce NUTRILITE Endurance Cubes - great tasting gummy chews that give you a quick energy boost, fuel prolonged endurance and help your body replace key electrolytes lost during prolonged physical activity.
Available in great tasting Berry or Fruit Burst (Pomegranate Passion-fruit) flavors, each five cube serving of NUTRILITE Endurance Cubes contain the exclusive C-Lenium Blend for antioxidant protection from harmful free radicals, plus the key electrolytes sodium and potassium, fast-burning carbohydrates, 25mg of caffeine, and vitamins B6 and B12 - which aid in energy production. They also contain no artificial colors, flavors, preservatives, or sweeteners.
For more information on the Endurance Cubes, visit AmwayGlobal.com.
Don't bonk ... endure!
by Andy Gamm | -
Brazilian football player Ronaldinho has added to his legend by being named the winner of the GOLDEN FOOT 2009, an international career award dedicated to the greatest champions of world football.
The voting represented a great battle against Raúl González Blanco, Thierry Henry and Gianluigi Buffon. But the fans gave the AC Milan star 43,755 votes, against the 31,762 for Raúl González Blanco and 25,537 for Thierry Henry. The total votes collected on the website www.goldenfoot.com were 158,470, coming mainly from Brazil, Turkey, United States, China, Italy, Mexico, Argentina, Hungary, Greece and Germany.
Ronaldinho earns the honor after another Brazilian, Roberto Carlos, won the award in the 2008 edition.
Ronaldinho (World Champion with Brazil in 2002 and winner with FC Barcelona of the 2006 Champions League title, two La Liga championships, twice in a row FIFA World Player of the Year and once “Ballon d’Or” winner) received the GOLDEN FOOT from H.S.H. the Prince Albert of Monaco, who gave his High Patronage to the event.
Congratulations Ronaldinho!
by Andy Gamm | -
Last week I introduced Tom O’Rourke to you. Tom is a Masters Track Cyclist on his way to the World Championships in Sydney, Australia later this month. He’s agreed to guest blog for us and share stories and insight about his sport and training. Here is his first post (along with a short video clip).
Success in bike racing like anything else in life is in the preparation. Racing itself is the best training followed by specific improvement exercises. Gymnastics serves as a good example, many repetitions of the same moves.
Each event requires special skills and in cycling there are three major ones, acceleration, top speed and endurance. The 500 meter standing start race requires all three skills. Acceleration from a dead stop to top speed and then into endurance as top speed cannot be maintained for more than 200 meters. The last 300 meters requires endurance. At the end you have a near death experience, all within 40 seconds. A five mile warm-up ride is needed before the attempt. Two of these races in a day, and then a ten mile endurance ride after for recovery, and you’re exhausted. It's important to stretch, hydrate and replenish. My body recovers quickly using protein and electrolyte drinks within thirty minutes.
(If the video doesn't appear in your browser, click here.)
Next time we'll talk about endurance training and the use of our new endurance cubes, recovery products and proper hydration. Till then I'm off to the track.
by Andy Gamm | -
Back in July, Nutrilite hosted several bloggers at the Center for Optimal Health. One in particular - Melanie "Crazy Legs" B. from girlgetstrong.com has really taken to what she learned while visiting Nutrilite. Check out her latest blog post (with credit to our own Micheline Vargas) to see how she's helping us spread the message of optimal health.
Those who read my last blog entry, saw that I did a little tease about a past Olympian who has had tremendous success in two sports and continues to thrive today. Well, that gentleman is Tom O'Rourke.
Tom was a member of the 1952 U.S. Cycling Team that participated in the Summer Olympics in Helsinki, Finland. He's also a national and international champion in skiing - a sport he didn't pick up until he was 22. Today, he is back at it in the velodrome and recently set the world record for his age group (75+). Tom, a 20-year Amway Global IBO and die-hard proponent of Nutrilite products is on his way to the World Championships in Austrailia and stopped by to share his story.
If the video doesn't appear in your browser, click here.