ENDURANCE BLOG

When was the last time you went on a good ole' fashioned scavenger hunt?

1-mile mark: Stop immediately. As a group, do 10 lunges. Each time you lunge, shout out a favorite fruit or vegetable.

2-mile mark: Stop immediately. Everyone must drop and do 10 burpees

3-mile mark: Switch from running to galloping for 15 seconds. As a group, count seconds aloud in kangaroos. That is: “1 kangaroo, 2 kangaroos, 3 kangaroos…” 

4-mile mark: You made it! Exchange stories and photos if you remembered to take any. Then, head to Fresh & Easy to replenish yourselves with INVIGORADE and while you're there, we have one more challenge for you:

Take a photo of yourself with INVIGORADE (like these fine folks did below) and be entered to win entry to the RACE OF YOUR CHOICE in 2015! Yes, you read that right. No matter your race of preference (as long as it's in the U.S.!), we've got you covered. We'll pay so you can play. But first, we must see your Fresh & Easy pics! Simply upload and tag on Instagram, Twitter, and Facebook and BOOM: You're entered! Good luck everyone.... #KeepItUp

 

 

 

"You've come a long way, baby."

We'd like to think that quote applies directly to us ;)

In just our fourth year, we've accomplished so much. But let's be honest: NONE of it would have been possible without your support! You've allowed us to be your #1 companion when running, lifting, swimming, cycling...the list goes on. And we're honored for the opportunity to be by your side as you accomplish your fitness goals. 

To celebrate our 4th year, let's take a look back at what the 1st 365 days of the INVIGORADE journey:

Our founder Dan Morad launched INVIGORADE by running the Disney World Marathon in January 2014! He put his own product to the test and then knew athletes everywhere would benefit from his creation!

Then we got it in the hands of the field hockey team at his alma mater, Rutgers University.

Started to make the rounds at the Olympic Training Center...

And go guerrilla style at local Hermosa Beach events like the St. Patty's Day parade!

Cycling teams like Big Orange started using INVIGORADE as their main source of hydration...

And before we knew it, we became the official hydration of The Weeple Army, the largest team in the obstacle course racing field!

Of course, our 1st year was culminated when we saw ourselves on the shelves of one of our favorite (now defunct) grocery chains, Fresh & Easy!!!  

Again, thanks to YOU for making this possible. How do you enjoy INVIGORADE? On your daily runs? While you're cycling with friends? While you're toning up at the gym? Tell us in the comments below, and you could be featured on our Twitter, Facebook, or Instagram pages!

Here's to the next 4 years. #KeepItUp

Push ups. We all do ‘em. Or at least we try right?

Push ups are great for building upper body strength, but also core and leg strength if you are doing them right. We heard through the grapevine that some of you may be doing push ups all wrong, so we came to set things straight.

1. Plank it up. Get in to your perfect plank position! This means arms straight out below you, (no wibbly wobbling) slightly wider than shoulder width apart, toes down to the ground (support that lower body!) and back flat as a plank! This means no bending in the spine (or as little as you can get), clench those abs and you are ready! Easy right?

2. Gettin’ low. Now drop down low, eyes slightly ahead of you for neck protection. Not too high and not too low, neutral spine is what we’re going for.

3. Touch the ground. Or dont. If you aren’t there yet, go as low as you can and then push back up with that perfectly straight spine we talked about earlier. (Keep that butt up!)

4. Elbows in! Make sure your shoulders are down the back of your spine and your elbows are inline with your body. 45 degree angles is what we’re looking for at the bottom of the push up.

5. BREATH OUT! Do it. Do it at the bottom of the push up, right as you use all of your strength to lift yourself back up to that perfect plank position.

6. Now do it again! Like 20 more times!

7. Done? Done. Good!

So there you have it. You will begin to feel all this pushing up in your core, the tops of your legs, your shoulders and arms. Push ups are your friends. Get to know them. And #KeepItUp!

We talk a lot to the athletes in this blog. But what about the people who motivate them to put one foot in front of the other? We're looking at you, spectators. Not that you aren't athletes. Many of you probably are. And, like us, at one time or another you've found yourself in a position of supporting someone you care about: Your parents, a sibling, a good friend or a significant other. But one does not simply "be" a spectator. There are rules. There are tricks. There are tips. There is tried and true advice. 

As they say: If you don't know, now you know. 

How To Be A Good Spectator

1.  Make Time for Arts and Crafts

Meaning: Make a sign! A little personalized love for all to see is one of the greatest motivators. Doesn't have to be fancy. A simple "We're proud of you _______!" is all it takes for a runner to go from dragging their feet to lifting their knees again. This will also make it easy for your athlete to pot you in the crowd. Especially if there aren't many points on the course you can feasibly get to, you don't want the opportunity to go to waste! The longer the course, the more your racer (and all the other racers) will appreciate you breaking up the monotony with a clever sign or two. Google "Spectator Race Signs." Trust us, you'll be inspired AND get a good laugh.

Thanks to Active for sharing this hilarious image!

2. Have a Game Plan

"I'll be at the beginning, middle, and end" does not count. Map out the course beforehand. Choose street corners, landmarks, and mile markers where your athlete should expect to  see you. Many races these days have a Spectator Plan on their website~ utilize it! Our tip? Avoid setting up shop by an aid station. No need to distract your athlete while they're going for some much needed hydration (cough cough, INVIGORADE) and trust us, those little cups go flying out of racers hands and the last place you want them to end up is in your hair. Or splashed on your camera.

3.  Never Say:

"Almost there!"

"Just around the corner!"

"You'll be done before you know it!"

"You have X miles to go!" 

These phrases set racers up for disappointment. "Just around the corner" for you may mean 5 grueling miles of hills for them, so unless you know the course inside out or are at a mile marker, don't mess with the athlete's heads.

4.  Tech exists. Use it.

So many races these days come with their own tracking app. Simply download it to your phone or have the website ready to go beforehand, know your racers bib number/name, and boom: You can track your racer's every move and even take split times for them! 

5. YOU are the aid station

Yes we know, aid stations are scattered throughout the course. But what if your racer needs a new hair tie? A band aid? An extra sip of INVIGORADE because that dang water in those little cups just didn't do the trick? Be ready to yell, encourage, high five, swap clothes, handle water bottles, distribute gels  . . . all within 15 seconds or less. Yes, it'll be hectic. But by the end of race day, "The Juggler" will be your middle name.

Like we said, you've probably been a racer, a spectator, or both. What are the best tips you have for each other? Share them in the comments below!

Now get out there and encourage your athlete to #KeepItUp!

It is officially June, this means summer is on its way! Some of you may have started bringing out your sun chairs, summer dresses and flip flops. It is time to start playing sports in the backyard, heading to the beach for some ultimate frisbee and of course, mixing margaritas.

Today, the INVIGORADE team brings you a few of our favorite ways to mix up an afternoon drink.

West Coast Runner

• 2 oz. Vodka

• 2 oz. Vodka, cranberry

• 1 part INVIGORADE  Tropical Punch

• 1 part Orange Juice

• 1 part Sprite

• 1 wedge Lime

You all know what this article is about. You hear a fitness tip, your friend swears by it, you read an article in a magazine saying it is the new holy grail and you believe it! The fitness world is full of half truths and right out LIES. Don’t worry, we will set you straight. Some of these fitness myths are harmless, but some of them can be really damaging.

1.  Running on a treadmill is better for your knees than pavement. Myth! Running is great. Don’t get us wrong, but running can stress your knees regardless if you do it on pavement or a treadmill. Make sure to mix up your cardio activities so that you reduce the stress on your joints AND you will be able to run longer in life.

2.  Crunches will blast belly fat! Right? Wrong! Your abs exist no matter how strong you are, they are probably just hiding under a layer of fat. Getting abs means having very low body fat percentage. You can’t pick and choose the places on your body where you lose fat, you need to have a workout regimen that promotes weight loss all over your body and that includes your belly!

3.  Yoga can help with back pain. Nope. At least not necessarily. If your back pain (or any pain really) is muscle related, yoga is great! It helps stretch the muscles and work out tension. It also helps strengthen the core, which can really help with low back pain especially. However, if your back pain is skeletal, or you’ve ruptured a disk you may actually irritate the problem more by doing yoga. So the right answer is go to your doctor and see what they recommend before self diagnosing and potentially injuring your self.

4. If you aren’t working up a sweat, you aren’t doing it right. Nu-uh. Sweating simply means you are activating your body's self cooling system, it’s like turning on the AC on a hot day. It does indicate your body is working! But there are lots of exercises that don’t involve heavy sweating, like going for a walk, light weight training, or yoga (see above).

5. Working out with a machine is the safest way to get a workout. *Fog Horn Sound* Not a chance! Machines always do their job the way the humans program them, the machine might be doing exactly what you want it to do, but in reality you are the problem. Human error means some people don’t know how much is too much weight, or how far is too far. If you have a personal trainer helping you out, you should feel more comfortable, but don’t work out alone and if you don’t know how to use a machine, just ask!

6. NO PAIN NO GAIN. This is probably the biggest misconception about working out, and also the most harmful. You should for sure be sore after a work out for a few days, but if you are in pain during the workout then you are doing something wrong or you are injured and need to see a doctor. Don’t work through the pain, if it hurts, stop and see if the pain goes away, if it doesn’t you need to see a doctor.

7.  Drinking INVIGORADE won’t give you superpowers. This one is obviously false. We can prove it, try and see for yourself!

You may have noticed. But getting abs is hard. Like really hard. Like, really really hard. There are countless supplements, ‘Belly Blasting’ workouts and fad diets that supposedly will give you abs. Don’t listen to them! They are all scams. The INVIGORADE team is here to give you solid advice on how to get abs and maintain them!

“Abs are made in the kitchen and not in the gym.” You may have heard it a thousand times, but unfortunately, its true. Getting abs and maintaining a certain physique requires a healthy diet. This means, lots of fruits and veggies, and most importantly, lean protein. Out of all the macronutrients lean protein has the highest thermogenic effect on the body.

But as we said last week, remember to carb up after workouts! (Oh and drink some INVIGORADE while you are at it, it's good for you.)

And finally on the diet frontier, eat fats! We are caught up in such a culture of ‘low fat’ or ‘no fat’, that masquerades as ‘healthy’. Everything in moderation, but don’t be afraid to include healthy fats like oils and nuts into your diet, these will keep up your insulin levels and help with fat reduction.

Stop doing crunches. Stop it. Like right now.

Crunches are a very misleading workout. Since they only focus on an isolated part of your body, not in relation to the rest of you, they don’t really work that well. Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will. Make sure you work abs, but not too much. Here are a few exercises that will help give you real results:

• Barbell Squats

• Dumbbell Lunges

• Barbell Deadlifts

• Dips

• Close-Grip Bench Press

• Pullups

• Bench Press

• Pushups

• Mountain Climbers

• Knee-Hip raises

• Bicycle Kicks

Don’t forget cardio!

This is important. You have probably heard that running is the best way to burn fat. But you may not have heard that running long distances actually burns muscle. This is the last thing you want if you are hoping to build up your abs. When you do cardio (Run, Bike, Swim etc.) , try and do intervals of cardio and some of the workouts we listed above. Swim two laps and then get out and do 10 pushups, or run a mile and then do a few mountain climbers and then run another mile!

So there you have it. Abs for days, just remember to eat healthy, do more than just crunches and do interval cardio workouts.  #KeepItUp, warriors!

Traveling is great isn’t it? You get to see new places, try new food, lounge about near bodies of water, try new booze, explore different cities, try new food, attempt to speak a different language, try new food…

There is a pattern here.

Traveling is awesome, but we tend to indulge in all of our favorite vices when we travel. Is it because we are in the vacation mindset? Because we are like a kid in a candy store when it comes to new things? Or just because we get out of our routines and never find time to work out?

It could be all of the above, it could be something else entirely! Whatever it is, working out is hard to do when you are on the go.

But it doesn’t have to be!

Here are some fun and easy ways to get a good workout in, and still have time to try some brand new street food.

1. Take a hike! This is a great one because, hey, two birds one stone right? Hiking is a really popular touristy thing anyway, so ask around and see if you can get to the top of that volcano in one day yeah?

2. Don’t neglect opportunities to work out. If you are staying at a hotel with a gym, take advantage of that! Get up a few minutes earlier and do 30 minutes on the treadmill. Its the most expensive gym membership you will ever pay, so take advantage of it!

3. Don’t be lazy. Or do, but make sure the laziness is paired with some strenuous activities as well. The lounging at the pool or tanning by the beach can feel that much better when you’ve just swam 25 laps, or made it to the buoy and back.

4. When all else fails, do the burpee challenge. 10 burpees before you get into the shower, 10 burpees right as you get out of bed, burpees just for fun when you are getting ready to leave the hotel. Burpees for everyone!

Regardless of where you are, or what you are doing, you should be able to get some exercise throughout the day. Take advantage of the natural resources around you, go skiing, take a surfing lesson, go dancing at the club with friends or take that complimentary at-dawn yoga class. Enjoy your vacation, and enjoy the time to reconnect with your body, both physically and mentally. 

We all know that listening to music can help boost your workout routine, get the right beat and that 10 mile run seems like it’s already over. Find the perfect heavy metal song and the WOD doesn’t seem so bad right? Right.

The only problem is finding that perfect playlist, and in our experience, it’s different for every workout. So today we put our heads together to figure out what kind of music goes with what kind of workout! As well as some suggestions for specific playlists out there!

Yoga/Stretching: If your goal is to stretch your sore muscles and rejuvenate your mind, we recommend something relaxed. Let your mind go and focus on your breath right? So try something with little to no vocals and maybe a some medium tempo drumming to get you through Warrior Three.

Check out some of our favorite playlists here.

Running/Cardio: What's a run without a playlist?! Each runner can have their specific tastes and needs, and runs can vary in their difficulty. A super hilly run needs a little bit more dubstep than a flat beach run, but a long slow uphill requires focus and a steady beat that keeps you engaged and pumped up for the top of the hill, hip-hop or pop is pretty ideal for this. If you decided to do some hill sprints, some heavy metal can give you that extra boost.

If you are running a marathon, we recommend you plot out the course and give yourself a playlist that reflects the run. When you know you are about to hit ‘the wall’ maybe start playing some Eye of The Tiger to get you through it. (No joke, it works!)

Need a place to start? Check out this playlist: Half-Marathon Playlist

Lifting/WOD: Starting out slow, adding more and more weight, sweat dripping down the side of your face, just keep going, one more, and then another, and another. Lifting is hard work. You need sustained energy and power to #keepitup throughout your workout. For music, you want to start out the same way, something that builds on itself. Start with a slower beat and build up to heavier beats, more aggressive vocals and even some death metal to get you through that last rep.

Don’t have a playlist you like? Heres a good start: Motivational Workout Music

What music helps you produce the best gains? Let us know if you’ve got a favorite playlist by tweeting at us @INVIGORADE with the hashtag #MyKeepItUpPlaylist, we might just use it in our next workout!

It’s summer time right? Right. This means you have almost no excuse when it comes to bike commuting. And if you do, we are about to give you 5 reasons to make bike commuting part of your everyday routine.

1. Commuter Jeans: They are a thing. Yeah. Comfortable, durable, stylish and practical. You can get them through Levis, Betabrand, and Osloh all make some great commuter clothes and jeans for both men and women. No more sweaty uncomfortable spandex that you change out of in the company bathroom, commuter jeans will change your life.

2. Waterproof Pannier bags: Backpacks are a thing of the past, they pull on your shoulders and cause even more back pain (because sitting at a desk all day doesn’t hurt enough). So incomes the Pannier bags, all you need is a handy dandy bike rack, and the world on pannier bags is open to you. Thule, Arkel, Ortlieb and Nashbar all make some really good products. And don’t pretend you can’t fit everything you need into your new bags, these suckers can hold up to 40 litres each, totaling 80 litres of storage. That can definitely fit your laptop, school books, lunch and gym clothes.

3. Topeak iPhone holder: No more getting lost in an unfamiliar part of town, no more forgetting to start your Strava before a ride. The Topeak iPhone holder is awesome. It comes with an iPhone case that you can put on your phone, and a mount for between your handlebars. The mount turns so you can view the screen in portrait mode or landscape. Make sure you never forget to track your bike ride again!

4. Stylish Clipless Shoes: Bike commuting is made easier with clipless shoes. You can take those hills faster, the straight aways don’t take as much energy and in general your biking is more efficient. But regular biking shoes can be uh. . .  less than stylish for the casual rider. And then you have to carry around an extra pair of (stinky) shoes all day long. Fear not! The world has come out with plenty of stylish bike commuter shoes. Chrome is the most popular and affordable, but there are many other options; Fiveten, Quoc Pham, and DZR all make good shoes as well.

5. It is so much better for you, obviously. Biking to work saves money on gas, gets you some cardio in every single day, it is better for the environment, you will miss out on traffic, you can get tax benefits from biking to work, you are more alert during the day, happier because of all those endorphins you release, never have to stress over parking spaces again, the list could go on and on and on! Biking to work makes sense, so start today! Oh and remember to pick up some INVIGORADE on your way out of the house to give you that extra boost on your way to work.