Ok let’s start here: if you have not seen the Christmas movie classic “Christmas Vacation” you must live in a cave, or not have a TV, or perhaps no penchant for good, old-fashioned family driven humor. Seriously, must watch holiday fare if you’ve yet to partake.
Now, assuming most have seen the movie, you all know where my title comes from. Clark, Ellen, Russ and Audrey are on a quest to find the ultimate tree to be the centerpiece to a family-filled holiday chock full of holly and jolly. After the requisite “cause the kids to squirm” caroling and an epic road rage scene, we’re left with the Griswold’s in the middle of a field on the hunt for the elusive perfect tree. Then the vision comes to Clark and the angels sing. He’s found the “perfect” 20+ foot pine to don his living room. Only there’s one problem – he forgot the saw…
Unless you plan to dig your tree out like Clark did – presumably by hand because they had no shovel with them – or have a Charlie Brown special “aluminum tree”, you’re going to find yourself in need of some level of fitness to pull off the feat of traipsing, finding, sawing, dragging, lifting, tying, carrying, trimming your family Christmas tree.
I’ve cut down more than my share of Clark W. Griswold esque monsters and can attest, it can be tough work, especially in the cold and snow. So, without further ado, here are some tips to prep those seldom used muscles required to make your Griswold Family Christmas come true…
Step One – Traipsing through the snow: Or if you prefer, dashing through the snow! Ignore this one if you are in a dry or snow free climate, but take heed if you are dealing with snow or variable terrain. Get that heart and those legs in shape for the trek with some high knees. No sense being gassed when you find your tree. High knees targets the key areas that you’ll use as you wander around, seeking the perfect pine.
Step Two - Cutting down the tree: You’ve found that glorious conifer, now you’ve got to lay on the ground, avoid pine needles to the eye (I recommend some safety glasses), and maneuver yourself to where you can have room to saw. This is much tougher than it looks. To best prepare the main muscles you will use – your triceps brachii, I recommend single hand reverse grip extensions. It is the closest thing to a saw movement for the muscles you will use. But don’t just do a few at the gym the day before. Work it into your regular routine. Most gyms have the equipment to do this one.
Step Three – Dragging the tree out of the woods: Okay, you’ve traipsed and sawed and are in a full sweat. This seems like it would be the easy part but that all depends on how big this sucker is! One first tip, drag with the trunk towards you. It ensures that you are going with the grain, so to speak, on the direction that the branches point on the tree. To get in shape for the dragging, do some dragging of items at the gym or at home. Drag a weighted sled at the gym, or drag a bag of sand or a tire at home. Bend the knees, maintain proper posture and pull!
Step Four – Lifting and tying: The spruce is now next to your car. Now you’ve got to get it on the roof of your car, secured and ready to haul home. You need to be able to squat low, lift with your knees, and get the weight over your head and the tree on the car. Then you have to be able to stretch your arms to reach the roof rack and tie it down. There are any number of exercises to prepare from this. I like squats with weights. Or, place a weight in front of you, squat, pick up, raise over your head and then back down. The legs, core and back, as well as shoulders will benefit and make this step a breeze. Some yoga stretches that focus on the torso and arms will help with the tie down process.
Step Five – Carrying the tree inside: You’ll use the reverse of step four and hopefully have someone help you carry the tree inside (again, go trunk first) and place in the stand. All that you’ve done to prepare so far will help you with this step, the last one before the real fun.
Step Six – Trimming the tree: Use caution on a ladder when stringing the lights and placing the higher ornaments. Then, do what I do. Enjoy an ice cold Nutrilite Sports Drink and let the wife and kids finish the rest. You’ve gotten a full workout in jeans, a flannel jacket and a Cousin Eddie Bullwinkle hat! Time for you to rest and enjoy the spirit of kith and kin.
Stay fit this holiday season and by all means, if you have any sort of injury that precludes you from preparing for this trek, ask someone else to assist you.
If you haven’t heard, there is a trend in food and beverages that is picking up great steam in the US marketplace. That trend? Natural, no calorie sweetening with the use of Stevia Extract – officially rebaudioside A or rebiana.
Nutrilite Sports Drinks have been around for some time. We were the first to market a sugar free sports drink (originally launched as XS Power Nutrition brand in the mid 2000s) and now we’ve stepped up our game even more.
Replenish. Regain. Renew. NUTRILITE® Sports Drink quenches thirst and is scientifically formulated to help rehydrate your body before, during and after exercise. NUTRILITE Sports Drink contains the exclusive NUTRILITE B-Lenium Blend, which aids in energy production and helps protect against harmful free radicals. No artificial colors, flavors, sweeteners, or preservatives.
That last sentence is particularly key. Why? Our competition adds color and their low or no sugar brands sweeten artificially. We don’t! We are antioxidant infused and naturally sweetened, giving us a tremendous edge over the big players in the marketplace.
Sugar Free Orange is a Kara Goucher favorite product and a particular hit with those looking to rehydrate without added sugar or carbs.
Now, if you’re looking to rebuild those glycogen stores after a hard workout and stay hydrated and energized throughout, go with one of the three regular sports drinks – also naturally sweetened and antioxidant infused. Kurt Warner prefers the Lemon Lime, my favorite is Grape and the Fruit Punch has always been a hit.
Kurt takes a break at a photo shoot with Nutrilite Sports Drink
Be sure to get your favorite, thirst-quenching flavor today!
So, we all know that hydration is critical for runners, bikers, hikers, soccer players, basketball players – heck, everyone. But the truth is, only the upper tier athletes seem to know how to properly care for their body and its hydration needs.
Sure there are bunches of articles available via a quick search, offering tips on how to get and stay hydrated, but none of them seem to be as simple as some tips I recently came across in the July edition of Runner's World.
First, let's start with some interesting facts on lack of hydration or dehydration: - Being dehydrated by one percent increases your heart rate by three to five beats per minute. - Not having enough fluids can lead to muscle cramps. - Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat
Now, what do I do to avoid hydration issues? - Drink eight to 16 ounces one to two hours before a run. Sports Drinks and water are good choices. - If you missed that window, drink at least four to eight ounces 15 to 30 minutes before going out. - Colder is better. Before going for a hot run or ride, have a slushy made up of crushed ice and your favorite sports drink. - Set a watch to alarm every 15 minutes during your workout to keep thirst top of mind. Drinking smaller amounts at regular intervals can help you absorb fluid more effectively.
Rehydrating during your workout is also key. Your mid workout fluid needs depend on how long you're exercising:
One hour or less - Three to six ounces every 15 to 20 minutes. Water is fine, but a sports drink can give you an extra kick for the 30 minutes plus, tougher workout.
One to four hours - Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes is preferred. Rather do gels or endurance chews? Be sure to chase them with water.
Post workout - Replace fluids, drinking enough to have to use the bathroom within 60 to 90 minute post workout.
Some good things to keep in mind? Know your sweat rate to better help you manage your hydration. To find your sweat rate, weigh yourself naked before and after a one-hour workout. Convert the weight lost to ounces and drink that amount per hour to stay hydrated. According to the Institute of Medicine, men need about 125 ounces of fluids daily; women need about 91 ounces daily.
So, every now and again I have a few thoughts or stories of interest to pass along. I try to wait and post them as a collection, even if they don't necessarily go together. Today I have a couple stories of note:
Nutrilite star pole vaulter Jenn Stuczynski was in the news recently, a heart-warming story about Jenn's continued affect on her home town. Check it out in The Observer.
Also, I recently fielded a phone call from a local Grand Rapidian with a story as well. Tom Dean - a runner from Caledonia, MI – wanted to tell me his story about how Nutrilite Sports Drinks have really impressed him.
"I have been running for about 8 years – 5Ks, The River Bank Run 25K, a couple of marathons, and an endurance event three times (200-mile relay with five other guys, we each run about 30-35 miles). I was a Gatorade user for most of these years, until someone introduced me to Nutrilite Sports Drinks as I was training for the Grand Rapids marathon in fall of 2008. I fell in love immediately with the taste, the fact that there were no added colors and that it had antioxidants that Gatorade didn't have. It had nothing to do with price, honestly, because I’m always willing to pay more for a superior product. I consider myself an average athlete, so I can’t say that all of a sudden I was running faster or longer because of drinking Nutrilite, but I am serious about what I put in my body – food and drink – and just felt better knowing that I was getting a better tasting hydration drink than what I was used to."
Also a teaser for you… stay tuned to this blog for an amazing story about a past Olympic champion who has re-invented himself as a sprint cyclist.
I realize that the primary purpose of the Team Nutrilite blog is to give you updates about our athletes (Jenn, Sanya, Ronaldinho and Marta) or teams (AC Milan, LA Sol and San Jose Earthquakes) or sponsorships (Reebok Boston Indoor Games, Tyson Invitational, adidas Track Classic, Reebok Grand Prix, and Prefontaine Classic), but today I am going to take you in another direction. After all, these athletes and teams needs fuel to perform, right?
I'm proud to announce (and preview) the latest and greatest additions to the Nutrilite Sports Nutrition line of products:
- Now available, Nutrilite Sugar Free Strawberry Sports Drink. We were the first to have a sugar free, zero calorie sports drink (eat your heart out G2 and Powerade Zero) and now we have a fantastic new flavor – Sugar Free Strawberry.
- Shipping by July 27, Nutrilite Mixed Berry Smoothie Energy Bars. People already rave about our Chocolate Nut Roll, Vanilla Pretzel and Peanut Butter Pretzel varieties, now we have something for those seeking a few more carbs and a tad less protein than our other energy bars in a bar with a flavor that internal panel tests tell us smashes the competition.
- Shipping in mid August, Nutrilite Chocolate Chunk Sports (Recovery) Cookies. I know, cookie and recovery don't seem to go together, but this great tasting post workout reward provides an optimal carbohydrate-to-protein ratio for faster muscle recovery and reduced muscle damage.
Be on the lookout for more great products in August and this fall, including Mixed Berry Smoothie Protein Shakes, ROC2O Isotonic Drink Mix (Mixed Berry & Fruit Punch flavors) and Endurance Cubes (Berry & Fruit Burst flavors).
Nutrilite Sports Nutrition products: Feel the energy. Know the power.
Nutrilite once again had an outstanding presence at this past weekend's Prefontaine Classic in Eugene, OR. With signage all around the track, thirst-quenching Nutrilite Grape Sports Drink in the hands of athletes and attendees alike and the Nutrilite Mobile Brand Experience inside the gates, it was a perfect win-win-win.
In fact the athletes raved about the sports drink as "refreshing and great tasting and perfect because it wasn't too sweet." Better get your hands on this great product if you haven't tried it before. It's my personal favorite!
To top it off, Team Nutrilite star Sanya Richards posted the best women's 400M time in the world so far this year.
For a complete wrap up, check out the story on ESPN.com.
Check back soon for guest posts from Team Nutrilite athlete's Jenn Stuczynski and Sanya Richards…
