With the launch of USANA Whey Protein Booster in New Zealand, we thought we’d give you the down low on protein. Protein is a powerful nutrient made up of 20 amino acids that are components of every cell in your body. Protein is used to build and repair tissues and make enzymes and hormones, blood cells and many other substances essential to life. It is also an important building block for muscles, bones, cartilage and skin. Even your hair and nails are mostly made up of protein. Just like fat and carbohydrates, protein is a macronutrient (meaning that your body needs relatively large amounts). But unlike with fat and carbs, your body doesn’t store usable protein. Your amino acids stores are constantly used and must be replenished. If dietary sources don’t provide enough, your body will start to take it from your muscle mass. An adequate dietary protein intake is important across the life cycle, especially as we age. Protein deficiency can lead to fatigue, muscle weakness and hair loss and can contribute to a variety of other conditions.

Why Make Protein Part of Your Diet

Protein has long been used by body builders to help build muscle, but it is also an excellent part of a low-carb diet or weight-management program. Slow-release proteins such as casein from dairy can help stabilise blood sugar — this also helps you feel more satisfied so you are less likely to go back for seconds (or thirds), meaning you consume less calories. During exercise, your body requires a higher intake of good-quality protein to build and maintain muscle (lean mass) and promote recovery. Adjust your protein intake accordingly by consuming more if you are highly active or want to gain lean muscle.

Protein Requirements for The Average Person

Male
19-70 year olds: 64g per day
Under 70 year olds: 81g per day

Female
19-70 year olds: 46g per day
Under 70 year olds: 57g per day

Muscle Mass and Ageing

After the age of 35, a healthy person loses muscle mass at a rate of 1–2%. While losing lean body mass an average adult can expect to gain approximately 0.5 kg of fat mass per year between the ages of 30 and 60. These changes can be masked by unchanging body weight.

USANA Whey Protein Booster

USANA Whey Protein Booster provides you with pure whey protein to boost your daily protein intake, helping to fuel your active lifestyle. Whey protein is easily digestible and contains essential amino acids helping to support muscle repair and increase lean muscle mass. Protein helps with satiation or a feeling of fullness, supporting your weight management goals.

The source of whey protein in USANA® Foods is from cows that have not been treated with synthetic hormones (no added rbST or BGH). In addition, the whey protein has been processed using low temperature pasteurisation to minimise denaturing of the protein.

Mix 2 tablespoons of Whey Protein Booster with your USANA shake for an additional 10 grams of high-quality, complete whey protein. Alternatively, add to your favourite food or beverage such as water, almond milk, juice or soup.

Quick USANA Whey Protein Booster Facts

• 100% Whey Protein Concerntrate
• 100% pure, not genetically engineered
• 10g high quality protein per serving
• No additives
• No fillers
• 50 calories per serving

Team USANA Testimonials

Britta Martin, New Zealand Triathlete & Team USANA Athlete

“I really love the new product. I add it into all my post run smoothies and it helps a lot with my recovery. I have my next big race coming up in 2.5 weeks, a 60 km Ultra run (Kepler Challenge), so I need every help I can get for my recovery!”, Britta Martin, New Zealand based Professional Triathlete

“I love adding the new USANA Whey Protein to my Nutrimeal shakes. It makes for a great recovery meal after a really hard training session. It’s been working really well lately, especially because I am loading pretty heavy at the moment”, David Bishop, New Zealand Gymnast

Another training session done. Now time to recover with some USANA whey protein. #usananewzealand #earnthefern

A post shared by David Bishop (@davidbishop111) on Nov 9, 2017 at 3:05am PST

Associate Testimonials

Matt Yee, Personal Trainer & USANA Associate

“USANA Whey Protein Booster helps personal trainers, like myself, or elite athletes with the recovery process and nutrition, whilst our body is under intense pressure in order to achieve desired results”, Matt Yee, Personal Trainer

Dr. Dawn Ngatokorua, Paediatrician & USANA Asssociate

“Proteins contain amino acids which I refer to as the building blocks of our bodies. As a paediatrician and a mother of three, I am constantly challenged with how children are meant to get enough nutrients to help build their growing bodies in this day and age of poorly nutritious food options. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly hence the reason why I now make sure my son takes his Nutrimeal shake to help him with his sports training and his fast growing needs”, Dr. Dawn Ngatokorua, Paediatrician

USANA Banana Choc Protein Smoothie

Ingredients
1 serving

• 2 Tbs USANA Whey Protein Booster
• 1 sachet USANA Nutrimeal Dutch Chocolate
• 150 ml ice
• 150 ml water
• ½ banana

Method

Pour ice and water into a blender. Add USANA Nutrimeal, Whey Protein Booster and banana. Blend until mixed into a smooth consistency. Pour into a glass and enjoy!

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It is suggested that you take these products to your physician and secure their advice if you intend to change your diet, begin an exercise program, are pregnant or lactating, have allergies, are taking medications, or are under the care of a physician.

8 Tips to Rock Your Bikini (or Board Shorts) in Summer

The post USANA Whey Protein Booster – Bonus Protein Smoothie Recipe! appeared first on Usana Health Sciences Organization.

Little Jordy is just over seven months old now. It really isn’t that long, but, my life as it was before baby, now seems very distant as I settle more and more into motherhood.

It still amazes me how quickly they develop and respond and interact with you more and more every day. A friend of mine once told me, that since she has had kids, it seems like she has discovered a part of her heart that hadn’t existed before. I think this is also how I feel. The love you have for your own child is something unmatched by anything else.

Jordy tries so hard to crawl at the moment and it is so frustrating for him as he fails time and time again. He makes this really interesting, frog like, rocking back and forward motion on all fours, which results in a face plant as he is unable yet to coordinate his arms in time. Our boy is certainly a persistent and determined little fella though. Teeth are just starting to show. This is proving to be not much fun for Jordy or mum and dad. The routines that we were slowly starting to establish have now completely gone out the window.

“I needed to be an athlete again! So, I decided to set myself a goal.”

The euphoria of the first few months of having a baby has died down and we have settled into everyday life as parents with baby as our number one priority. However, a few weeks ago I found that I was really starting to struggle somewhat. The years of living to a strict day to day training plan of an athlete turned me into a real routine focused person. I found it difficult to adjust to my day being ordered entirely around the wants and needs of a baby and found that I really needed to change something a little bit so that I had something else important for me slotted into my daily routine. I felt like I needed just a little bit of that structure back, a bit of my old self back.  I needed to be an athlete again! So, I decided to set myself a goal.

Ultra Running

For a long time, I have had the idea in my head that I would one day like to get into ‘Ultra Running’. This is an endurance sport that has always fascinated me. For those of you that don’t know, Ultra Running, also known as Ultra Marathon, is defined as any footrace longer than the traditional 42.2km marathon.

“The physical demands and time commitment of training up to three sessions a day for long distance triathlon no longer fits with my lifestyle.”

Running is much better ‘bang for your buck’, and I have really been enjoying running since getting back into it after having Jordy. With my endurance sport background, it just makes sense for me to give it a go.

I have reconnected with my coach, have a training plan, and am now on the path to tackling my first Ultra Marathon. I am really excited about this. The training and approach differs quite a lot from what I was used to doing as a professional triathlete, but I have regained a love for exercise and running.

Appreciation, Lightness & Balance

“…a mental therapy for me as well as a physical lift.”

We are fortunate to live in a wonderful area for running and trail running in particular. I find that every time I get out onto the trails, I appreciate the surroundings a bit more and I certainly value this time to myself more. It isn’t that I took these things for granted before, rather that the freedom of the surroundings and the time spent training, running the trails, is a mental therapy for me as well as a physical lift. And it also works well as a welcome break away from the routine tasks of the most important thing which is being a good mum.

With the running, I feel like I have gained a lightness back. It is amazing how much energy it gives me, even when I am wrecked from a rough night with a crying baby, which seems pretty regular right now. I still seem to come back from most of my runs feeling rejuvenated and happy. I am really lucky, and grateful, that I have a very supportive partner, Rob, and some very special friends who give their time to enable me to do this.

The Highs and Lows of an Athlete with The Challenges and Rewards of a Parent

I now have five months left to prepare myself as well as I can, despite the circumstances, for my first Ultra. I think it is a good decision for me. Since I have returned to training and have a focus on a sporting goal, I am happier and I feel like I am a much more balanced person who can better handle the stresses of parenting and as a result, be a better mum for Jordy.

So this is it, a year and a half after retiring from professional sport and I am back into training again. I definitely don’t call this a ‘comeback’, as things are so very different now, but rather see it as another sporting life opportunity that will combine some of the highs and lows of being an athlete with the challenges and rewards of being a parent. The training is different and the time spent training is much less.

Although sport is no longer my number one priority, the goal is the same; train as well as I can with the time and energy I have got and get the most out of myself in competition. Sleep deprivation and breastfeeding are not optimal components to include in my plan but they are part of it nonetheless, and I aim to make the most of this opportunity. My family is the most important thing in my life now, but being out on the trails following my passion and challenging myself is important to me and makes me complete.

Hopefully, all going well, by the end of the year you will be reading a blog about the challenges of the final preparation for an Ultra Marathon, race day, and recovery, all while juggling the needs of a toddler! I am looking forward to exciting times ahead.

Happy running everyone.

Want to check out more blogs from Britta? Read about her journeys with pregnancy, motherhood, and of course her athletic career by clicking here!

Written by Britta Martin

The post Britta Martin – Motherhood & Ultramarathons appeared first on Usana Health Sciences Organization.

I always used to have to be very structured and organised to be able to get 2 to 3 training sessions in every day. Now it is all about trying to structure my day so I can hopefully still get a 1 to 2-hour slot to myself, in the battle to stay fit and active. I have a new appreciation for just how quickly time passes when I see how much a little baby changes in just a few weeks.

Back to the beginning. Jordan was born on the 21st of December. At 9:21 on that Wednesday morning, our lives changed instantly. We went into the hospital as an independent, active, freedom loving couple, with little idea about how to care for a baby. We came out as parents. Crazy.

I still look in awe at our little boy, and can’t quite believe that he is our son. The words Mum and Dad still sound very foreign and a bit unreal to me. It’s funny, I always used to say to Rob that people with kids somehow looked older or more mature and I am wondering, if the same thing counts for us now as well. Do I look and act different now, from what I looked three months ago? I pretty much still feel the same, with one big difference, that I suddenly have another person on my mind 24 hours a day.

It’s hard to describe, but the second Jordy was born, I became overwhelmed by this feeling of love for this little bundle. You look at the small innocent and dependent baby and all you want to do is care for him and do everything in your ability to protect, love and be there for him. That feeling just strengthens by the day, and I couldn’t imagine a day without him.

It’s funny though, what it does to you. Suddenly, you don’t mind anymore when you get pooped and peed on, or have got dribble and vomit all over you. For some reason, I even cope with the lack of sleep very well. Before, I was a grumpy bugger when I didn’t get the 9 hours of sleep that I felt I needed to function as an athlete. Now, I feel energized and ready for the day, even with only three hour blocks of sleep at a time.

New mum Britta Martin cycling with baby Jordy

One key reason for why I seem to have coped quite well so far, is that I have kept up a good balance. I make sure that I take at least an hour a day for myself. I am fortunate that I have the support of Rob, as well as family and close friends which enables me to do this.

To be honest, it has been, and still is a big battle for me every time I get out the door and leave Jordy behind. It sounds absolutely ridiculous, but leaving him behind, even for an hour while he is asleep, is so hard and makes me feel guilty. The first couple of times I left the house, I called Rob or my mum every ten minutes to make sure he was alright. This was a big shift for me, someone who was accustomed to being out training on my own for six to seven hours at a time. I do know though, when I wouldn’t force myself to take that time out, I wouldn’t be able to cope as well and wouldn’t be able to be the best possible mum for Jordy.

As soon as I get out and do my exercise, it doesn’t matter how hard the day has been and how much Jordy has been crying, I feel the energy coming back. It is amazing what a difference it makes.

For me, this is a really important transition. My job, before I had Jordan, was that of a professional athlete. For me, getting back into training is, in effect, like returning to work. I am only easing back into it but, ultimately this is what I do and this is what I love. The by-product is that I will hopefully be a fit and healthy mum and be able to introduce a little boy into an active and fun lifestyle. Nothing re-energises me more, and prepares me better for any amount of screaming, spewing, pissing and pooing a baby can do, than a 1 hour run in the hills around home.

During my pregnancy, I was lucky to have no complications and was able to work very hard at staying fit and active. I think I am really benefiting from this now. As soon as I had recovered from the birth, I was out there. It was a slow progress at the beginning and I had to be very patient, but eventually my fitness did come back.

I am an athlete by heart and that is what I have been doing for the last twelve years. My goal is to get back into my sport in some way. My first priority is Jordy and I will never compromise that, but I believe I can balance it right and there is a path back into the sport. During my years competing in Ironman, I was lucky to come across some amazing women who managed to return to the sport and be competitive at the highest level after having a baby. Even though, my plans might not be to go back into Long Distance Triathlon, this has given me motivation and belief that it is possible if you really want it.

Britta with her number one

It hasn’t all been plain sailing though. I had a little setback a week or so ago with a crash off my mountain bike and some cracked ribs as a result. Before this I was back to running, riding or swimming daily, only for 1-2 hours a day, often running with Jordy in a buggy. It has been amazing to see, how quickly my fitness has come back. I will see, what the next months will bring.

I am open minded and flexible and I believe you have to be as a new mum, but I do have a few ideas and goals in the back of my head. I am definitely looking ahead excited at what the future may bring with our new family, and who knows what kind of adventures I will embark on in the sporting world. There are so many possibilities out there as long as you look at it as what you “can” do with a little baby instead of what you “can’t” do because of a baby.

What is amazing is that the most normal and natural thing in life is also the most unbelievable and amazing experience, capped with emotion at a level that can’t be compared to anything else, at least nothing that I have experienced in life to date. Bringing a child into the world is an incredibly leveling experience. All of a sudden the little things that would have perhaps stressed you previously, now don’t even register. You see your achievements in a different light, gain a new clarity and appreciate them more, maybe because it is part of accepting that they are now cemented into a different phase of life. Not to say that they become insignificant, in fact the opposite.

My number one priority in life is no longer trying to do better times in training, no longer striving for new records, bigger victories, higher rankings. Rather, I feel a measure of contentment and satisfaction in what I have achieved as an athlete. I can see much more clearly some of the mistakes that I made and now the lessons learned from these become even more valuable.

What is clear, is that I still love being an athlete, testing myself, pushing myself, trying to be stronger, faster, better. Whether I actually race again competitively is another question, because as much as I love being an athlete, I also love being a mum.

Thank you very much to all my Sponsors and especially USANA for continuously supporting me to make sure Jordy and I get all the right vitamins and nutrients to be able to keep living an active and healthy lifestyle.

Cuddles with mum

Written by Britta Martin
Team USANA Triathlon athlete

The post Team USANA Athlete Britta Martin Welcomes Baby appeared first on Usana Health Sciences Organization.

To be honest though, pregnancy has not been one of my favourite things. Over the last 8 months, it has been a very big learning curve for me and a big emotional roller coaster as well. I have been complaining a lot, that 9 or 9.5 months is a very long time. It seems to take some people, like me, that long to actually get their head around the whole thing.

I am pretty sure I still have absolutely no idea what is actually awaiting us once the baby is out, but even a 22 months’ pregnancy (that’s what elephants have to face) probably wouldn’t prepare me for this either. Just in the last few weeks, I think I have come to terms with the whole pregnancy a bit more.

Professional athletes are very selfish. 24 hours a day it used to be just about me. You have to be like that, otherwise you probably won’t achieve your highly set goals. I was a complete control freak, trying to control pretty much everything. The only thing what was out of my control was the weather, and this used to drive me crazy! I studied the weather report so many times a day to make sure I could still do all of my training, in case of rain or other bad weather. But the day you realise you are pregnant, this all changes.

You are suddenly not in control of anything anymore, especially not what used to be your reliant capital, your body. The baby is taking over and that probably won’t change for a few years. The last weeks and month, deep down, I have been fighting it. I couldn’t quite accept it. I still wanted to do exactly what I had always been capable of. I think I was kind of grieving what I had lost and what I wasn’t able to do anymore.

My friends around me kept training and getting fitter, preparing for races, competing in races, experiencing the rush it gives you and I felt like I was left behind. I was probably concentrating more on what I had lost, instead of what I was about to gain. I guess it makes it hard though, when you have no idea what to actually expect, and you only hear the nightmare stories of no sleep, no life, changing nappies all day, being pooped on, spewed on and screamed at. You suddenly start asking yourself, if this is actually really what I want?

And for me, not being able to do what has been my job and my passion for the last 12 years, was the hardest part. Even though it is hard mentally and physically, getting that daily adrenalin fix from exercising and pushing my body to the limits, having that daily goal and the feeling of achievement at the end of it, was what I really missed.

It has changed though over the last few months. I am really looking forward to the new arrival now and looking forward to the change in my life. A new challenge is about to start and that is a good thing and we are really looking forward to it.

I am sure I will keep struggling, but I am trying to look forward from now on and concentrate on what lies ahead and not what has been in the past.

One thing I have learned is that every single person, and therefore every pregnancy is different. Every single mother to-be has feelings and emotions that are unique and not comparable to one another, which gets me to my next point of this blog.

I was asked, what advice I wish I was told at the start of my pregnancy.  And what would be my number one tip.  As I have mentioned before, every single person experiences pregnancy completely different. I have talked to women, who absolutely loved it, some hated it, some struggled at the beginning, some in the middle and some at the end. All of them I am sure, ended up being great mums. But when you are a somebody, who really struggles at the start and then talk to somebody, who tells you the start is the easy bit and they hated the last three months, you start to panic. Then the next person tells you, that pregnancy is a walk in the park in comparison to what to expect once the baby is here, then you would probably rather like to give up altogether. My best advice is to not listen to anyone or anything. Listen to your body and trust in your ability to handle everything pregnancy throws at you is my best advice.

It has been my philosophy from the start to listen to my body as best as possible, but my problem was, that I didn’t trust in my own ability to cope with pregnancy. Because everybody kept telling me how hard the last few months are, I constantly tried to make the most of my early months. As an athlete with the intention to possibly get back into sport, I desperately tried to stay as fit as possible and regularly overdid it in the process.

I didn’t cope very well with my first half of the pregnancy but mainly because of the mental situation I was in. Since a couple of weeks, I have actually started to relax a bit and to just go with the flow.

Maybe because I am in a better state of mind, I feel fine and fit and probably better then what I have felt in earlier stages even though I am 8 months into it. I still exercise every day, swim, ride my bike and do gym workouts.

Check out Britta’s home gym from the link below!

https://www.instagram.com/p/BMuwRQFgIuJ/

I can’t do my regular hikes anymore, but have found alternatives. I am pretty big by now and can’t move around as freely anymore, but the most important thing is, that I am happier and a lot more settled.

I have been so worried about the last three months, but, I am actually coping a lot better than I thought I would. I wish I wouldn’t have listened to other people and worried as much at the start. The last 4 weeks, which apparently are very challenging, are still ahead of me.  But I will try to trust in my body, that I will find ways to exercise and be able to cope with it without going insane.

My body has been so amazing in the last 8 months, and I think it is incredible what mother nature is able to do. So hopefully whatever it throws at me in the last month, I am sure there is a reason for it and I will be able to manage. Listen to your body and just be confident that it knows what it is doing.

My next tip is, don’t listen to other peoples’ opinion either. I am pretty sure that most expecting mother’s priority number one is the baby’s health. They wouldn’t do anything to put them in danger or do any harm. Every pregnant woman is in a unique situation and has got reasons to do different things, which might not be understandable from the outside. I am sure there are people out there, who would judge or criticise me for still keeping up my exercising. But looking at my past and what my body is used to, it would be wrong for me and the baby’s health to stop.

Happy, healthy mum = happy and healthy baby, right?

And now my last tip is to try to do what I wasn’t fully able to do, and that is, enjoy the process and just relax and go with the flow. In the end it will all be fine and you will hopefully become parents to a beautiful and more importantly healthy baby. Once the baby is here, I’m sure there will be very challenging and tough times, but a whole new life will start and me and my partner Rob can’t wait to welcome our little one to the world.

Written by Britta Martin

The post What I Wish I Was Told – Britta Martin’s Pregnancy appeared first on Usana Health Sciences Organization.

My training, or I would probably more call it exercising, has obviously changed dramatically during the last half a year. I used to train on average between 25 and 35 hours a week for my Ironman races, depending on what training phase I was in. I trained full time, 2-3 sessions a day. When I was between training sessions I would concentrate on doing what was necessary to get the best possible recover, basically eating and sleeping.

One of the biggest and probably most challenging changes for me was the mental approach for exercising in this stage of my life. Being a professional athlete for so many years, my training was very goal orientated. I always had a race coming up and this really motivated me to give my absolute best in training. Every session I did, I tried to achieve something. I got fitter and mini steps working closer to my main goals of the season.

Being pregnant, this whole aspect suddenly changes. You obviously just get bigger and bigger and less able to do your normal exercise. You feel like your fitness is declining day by day. So how do you keep yourself motivated every single day, when you are feeling heavy, tired, and a bit unwell? The couch looks a lot more inviting than the thought of getting yourself out of the door.

I had to change my approach completely. It’s not about improving and getting fitter anymore, but to keep moving, enjoying myself, getting the blood flowing and maintaining a bit of fitness. On top of this, it is so much better for your health to keep exercising while you are pregnant. You reduce the risk of so many side effects that many pregnant women have to deal with, like swelling of your limbs, backache, constipation, nausea, excessive weight gain…..and so on.

I believe that regular exercise helps with all of these problems.

I will describe in the following, what my training/exercise program looks like at the moment and what I have changed throughout my pregnancy. Keep in mind that I am coming from almost 10 years as a full time athlete and I am not advising women to suddenly go out an become fitness fanatics if they don’ have a history of doing heavy exercise. The best advice I can probably give, and what I had to learn in the last months myself, is to listen to your body. Every woman is different and I believe every single body reacts completely different to being pregnant. You have to be honest to yourself and try to get up and get motivated. Take it easy when you’re tired or kick yourself in the butt when you are just being a bit lazy and giving in to the great excuse of being pregnant.

I would love to get back into training once I have had my baby. For me, maintaining as much fitness and strength as possible is my overall goal. I try to go out every single day, but I have had to change the type of exercise that I have been doing as my pregnancy has progressed. I am six months pregnant now, which means I will start my third trimester next week. I am not running anymore because the extra weight in my abdomen gives me a lot of pain in my groin and ligaments in this part of my body. I am doing lots of uphill hiking in the hills and mountains instead. I can really recommend this. It builds a lot of strength in your legs and gets your cardiovascular system going, and unlike running, it is low impact. You are out in the fresh air and get sun on your skin and it just gives you an overall good feeling. On days when you feel more energised, you can push it a bit harder uphill, otherwise just go slow and steady. Coming back down the hill gives you extra strength for your leg and butt muscles but otherwise is nice and easy and can be very relaxing. My hikes are from 1 hour up to 3.5hrs, depending on how I feel. I just make sure I take enough water and one or two of my yummy USANA bars.

I try to get out on my bike twice a week as well. My rides used to be up to 6 hours long, when I was still training, but I had to shorten them more and more. At the moment I am happy to ride for 90 minutes – 2.5 hours. My pace is of course a lot slower than before. I can really feel the extra weight and the reduced lung capacity, but just being out and turning my legs over is great.

The other very good thing to do during pregnancy is to go to the gym. Again, it is not about being able to lift heavy weights, but maintaining some strength in your muscles. It will help you with every day activities and being able to cope with the extra weight you’ve got and it will help during labour.  I do safe exercises and avoid too much core, especially your abdominal muscles (rectus abdominals).

What I will probably do the most over the next weeks is swimming.  As you can read in every book about pregnancy, it is great for your body and the weightless feeling in the pool makes you feel normal again and not like an elephant.  The water pressure helps your blood flow in the placenta and I believe your baby will love it as well. It doesn’t matter how fast you go, but just get in the water and start moving.  My sessions are still up to 4km long at the moment, but I will see how much longer I can keep it up, and will likely reduce the distance soon.  Being pregnant doesn’t mean that you can’t do exercise. You still have plenty of possibilities. You just have to adopt a routine that suits and adapt it along the way as your body changes throughout your pregnancy. Out of the choices of swimming, hiking, biking and gym, I normally choose one or two options a day, depending on how my body feels and how much time I have got. As I have mentioned at the beginning, the most important thing is to listen to your body, and sometimes, when I am just too tired, I take it easy and start over the following day.

I believe that the longer I can keep up a certain amount of training, the easier it will be to get my fitness back afterwards and the better I will feel during my pregnancy and hopefully during labour.   I have read heaps of research and studies and they all confirm that you will not harm your baby when you keep active as long as you are sensible. Obviously, high impact sports like boxing etc. or sports where you are in danger of having a high impact fall are not ideal, but swimming, hiking and doing safe exercises in the gym are ideal and recommended. Happy training/ exercising to everyone! 

The post Britta Martin’s Training During Pregnancy (Blog 2) appeared first on Usana Health Sciences Organization.

I have been a professional athlete for over 10 years now and, as you can imagine, the pregnancy has changed my life completely and turned it upside down. It is challenging but exciting and I am learning every day.

This month, I will talk about the nutritional side. I am 23 weeks pregnant now and my belly is definitely starting to poke out. When you are a Professional athlete, food is such an important part of your life. Your body is your capital and your motor, so you try to make sure that you are always getting all the right nutrients in, and getting enough calories. I have done so much research and I feel I like I have figured out what my body needs and what is best for it.

Whether you are pregnant or not, I believe you should always make sure that you get all the important nutrients in your daily food intake. I am a big believer in real food. This means I try to get most of my nutrition from fruits, veggies, meat, eggs, real food with no wrapping paper around it and no added preservatives.  Of course, when you have a busy lifestyle and you don’t always have the time and opportunity to cook your food or it needs to be quick, alternative snacks like the healthy Nutrimeal and snack bars from USANA are a great substitute.

I will write down a few of my favourite meals and what I believe is important in your daily intake.

As I said, I believe it is important for everyone, but it is even more important when you are pregnant, that you get all the right nutrients in. You don’t want your growing baby lacking anything.

I make sure that all my meals include carbohydrates, protein, vitamins and want to make sure to get enough of certain minerals, Iron, Iodine.

Breakfast:

Breakfast is my favourite meal of the day. Make sure, that you have a good breakfast and don’t skip it. Some people skip breakfast as a way to lose weight, but it will have exactly the opposite effect. A healthy breakfast is the perfect start to your day:

My favourite breakfast:

• Porridge made out of oats, buckwheat, amaranth and dried fruits. I cook it with water for about 5mins; add sunflower seeds, chia seeds, walnuts, a bit of coconut oil and a mashed ripe banana. You can add whatever you have got in your pantry or fridge. You can add a bit of honey, if you prefer it a bit sweeter. (chia seeds and nuts are a great protein source).

Favourite snacks for in-between:

Apples, Carrots, (since I am pregnant, I could eat carrots and apples all day, I seem to have a real craving for these), nuts or one of the great tasty USANA bars.

Favourite lunch or dinner recipes:

Whatever suits your lifestyle best, some people would rather have a bigger lunch or dinner. I normally have more time in the evenings to cook a proper meal, because that’s when my boyfriend and I have time to sit down and eat together.

I prefer really simple dinners. I don’t like to prepare and cook for a very long time. So my meals are easy and quick to prepare, but healthy and include all the important nutrients. I don’t add any fat sauces, because they just add unnecessary calories and preservatives and make you feel heavy.

My favourite choice:

Chicken breast cooked in a fry pan with ginger (good protein source).

In a separate pan or wok, I cut up all different vegetables of the season, like broccoli, carrots, tomatoes, mushrooms, spinach etc. I make sure I have got a lot of healthy green vegetables, but also have a great variety of vegetables. That way you make sure you cover all the vitamins and minerals.  I just cook it on low heat until it’s soft but don’t overcook it.

Separately, I cook rice or quinoa in a rice cooker, which is the easiest way. (carbohydrates)

I mix it all together; add good olive oil and herbs or spices. For me, this is the perfect healthy dinner, ready within 15 minutes.

As an alternative, I make fish or once in a while a piece of red meat for additional Iron.

To make sure I get enough of all the important vitamins, minerals, fish-oil, calcium, magnesium; I make sure I take my USANA supplements daily. Being pregnant, I feel like I have an even higher demand and want to make sure I am not lacking in anything.

I used to eat similar when I was training and competing full time, the only difference was the portions were usually a little larger and my carbohydrate intake was higher. At the moment, I still try to exercise every day, but not as many hours and the intensity is a lot lower. But that is exactly, what I will cover in next month’s blog – the change in my training and what kind of exercise I am still doing at the moment.

Until next month’s…

Britta

The post BRITTA MARTIN’S PREGNANCY BLOG 1 – FAVOURITE MEALS appeared first on Usana Health Sciences Organization.

On the 19th of April in Taitung, Taiwan, Britta dug deep to win the Iron distance triathlon known as Challenge Taiwan. The gruelling race consisted of a 3.8km swim, 180km bike ride and finished with a 42km marathon! We caught up with Britta between events – read our exclusive catch up here!  

Britta, bringing it home!

 

Q. At what age did you start competing?

A. ‘I started doing triathlons recreationally when I was about 24 in 2002. I did smaller events for fun and I absolutely loved it. It all started from there. I was hooked to it. I started doing more and more. In 2009, I did my first Iron distance race (3.8km swim, 180km bike and 42.2km run) as a professional athlete. I had a horrible race, I ended up vomiting the entire run, but I still loved it! I haven’t looked back since then :)’

Q. What was your training regime in the build-up to the Taiwan Challenge?

A. ‘To do a race like that and actually being able to race competitively means having to train a lot. I normally do at least two sessions a day, often involving all three disciplines. I tend to normally train between five-six hours a day. But including eating, sleeping and recovery time, it means being busy all day long six days a week. I normally have one easy or rest day per week which I need to recharge and be ready for another week.’

Q. What USANA products do you take?

A. ‘My products are: Essentials, Proflavanol® C100, Coquinone 100, Active Calcium Plus and BiOmega. Furthermore, I love the USANA Fudge Delite Bars as a snack in between sessions or during my rides.’

Q. Which product do you think you get the most benefit from? Why?

A. ‘I love all my products and they all have a purpose. But if I had to choose one, I would probably choose the Essentials. They were the first products I started using and I was absolutely amazed. I am a lot healthier since I started using them. I used to get sick a lot, especially in winter. When you train so much, your immune system can get quite weak and you get sick easily. Since I started using the Essentials, I barely get sick anymore and feel a lot better and healthier. It has made a huge difference. For an athlete, the most important thing is to be healthy, otherwise you can’t train properly. Now, I can train consistently and more and that has made a huge difference to my performance in races.’


Britta and some buddies



Q. What made you get into triathlons/iron distance triathlons?

A. ‘I have always been fascinated by the sport, but somehow, I always thought it was for other people and not for me and didn’t quite know, where to start. But while I was at university, I started doing a lot of swimming and a bit of running; I just decided to give it a go. I bought myself a bike and started training on it. I had no idea, what to do, but I loved it. One day, I entered a fun triathlon and I was hooked to it after that. I trained more and more and always knew that one day I wanted to do the Iron distance event. But it took another seven or eight years, before I finally made it to the start line of an Iron Distance Race. A long but exciting journey!’

Q. What advice do you have for up and coming triathletes?

A. ‘For beginners, my advice is to just give it a go. You will love it! It is such an awesome sport and with three sports in one, you get a lot of variety. Set yourself a goal and enter an event and then just enjoy the journey. You will never regret it!

For more ambitious triathletes, my advice would be to be patient. Keep working hard and consistently and it will pay off. Hard work will make you achieve your goals and that will be rewarding. There are no short cuts out there though :). It might take time, but enjoy the journey and just keep believing in yourself. It is worth it!’


Enjoying the moment!



Q. Talk us through your thought process during the race. What were the hardest/easiest parts?

A. ‘When starting an Iron distance event, always expect to have a hard day ahead. Swimming is my weakest discipline, so I need to try to stay calm and not panic when everybody else is taking off and leaving me behind. I concentrate on my own race and take it step by step. When I am swimming, I swim and when I am on my bike, I only worry about the bike and don’t look ahead to the run.

In Taiwan, I had a good swim and wasn’t too far behind the others. Once I was on the bike, I tried to take it easy for the first 100km. I was in second place at 100km and again, tried to concentrate just on my race. For the last 80km, I tried to push it and make up as much time as possible. I felt pretty good at the end of the bike ride.

It was important to make sure I ate and drank enough on the bike so that I would be able to run a good marathon and not run out of energy. That was one of the most important aspects during the race. It was very hot, so I had to try to cool myself down as well.

I caught the girl in front of me right in transition area and started the run in first place. Again, my goal was to take it easy for the first 20km and then push it towards the end. I felt very good running and extended my lead. But you never know, what is going to happen in a marathon. I wasn’t sure, that I could win it until about 1km to go. That’s when I started relaxing and began to really enjoy it. There are lots of ups and downs during an event like this. One minute you feel like you can’t continue, but then you come alright again. The last 20km of the marathon is always very hard. I just tried to get to the finish line as fast as possible.’

Q. How did you feel after the race?

A. ‘Winning a race like this made me feel unbelievably happy and relieved and I
had so many emotions and adrenalin floating around my body, that I could barely feel the exhaustion. I was definitely on cloud nine and forgot all the suffering and hard work that went into it. I trained day in and day out for a long time with this goal in my head so it was just great to be able to achieve it.

I couldn’t sleep for a few days! Even though I was exhausted, my body kept going! I was very sore, but that didn’t matter either (although this hit me a few days after the event). Once I was home and had time to come down, I started was exhausted. This feeling can last to up to four weeks after a race like that. It takes a while until the body recovers and rebuilds the muscles and cells destroyed in a race like this. Apparently, it can take up to two months to physically recover completely.

Mentally, it sometimes takes even longer. Being so focussed building up to the race and during it means that it takes a long time until I am able to do another race like this. Some people can do more races a year, but for me two to three full Iron distance races are the absolute maximum. I can do a few more halfs or other races, but being able to push myself to the maximum again in a marathon after a 180km ride and a swim takes a long time!’



What a winner!

 

Q. What did you do to recover?

A. ‘Nutrition is a very important part of recovery. USANA is very, very helpful for me in that period. It’s important to try to get all the nutrition, minerals and vitamins back into the body. And, the body needs a lot during that time to be able to repair. Protein is very important as well. Protein shakes and fish and eggs are on my daily nutrition plan. Hot baths are very good and easy light training is helpful – mainly swimming and biking. It takes the longest time to start running again. I normally have two weeks off where I just do whatever I feel like. After that, I am starting to get back into my training routine again. Back to reality!’

Q. What’s next for you?

‘I will head over to Europe at the end of June to train in warmer weather and do a few races over there. After that, I will go to the United States, to compete in another race in September before come back home to New Zealand. I enjoy travelling overseas, to be in warmer climates and go, wherever the races are, but it is always great to come back home!’

Massive congratulations to you from USANA Britta. We’re all wishing you the best of luck for your next race – we’re cheering for you all the way!

The post Catch up with Team USANA superstar, Britta Martin! appeared first on Usana Health Sciences Organization.

“It is important that I take products that are safe and of the highest quality. This is what USANA represents.” – Samantha Stosur, Tennis Player, Champion of the US Open 2011, Australia

Did you know that “couch potatoes” often live longer than professional athletes? This might sound like a lie, but the extreme exercise a professional athlete endures, means they place more strain on their bodies than the average person. An athlete sweats more in 5 years than an inactive person does in 75 years, which means they’re losing more nutrients from their bodies.

But professional athletes treat their bodies like temples, and they know how important it is to replace these nutrients and look after their bodies to stay healthy and fit. But how do you replace all these lost nutrients?


The athlete’s secret weapon is nutritional supplements. And more and more athletes are turning to USANA to provide them with all natural, scientifically proven nutrition for optimum health.

“USANA was a key difference in my winning the gold and setting the world record at the 2002 Winter Games.” – Derek Parra, Olympic Gold and Silver Medal winning US Speedskater.

Even if you’re not a professional athlete, you still want to perform at your best in everyday life. Whether you’re training for a marathon, enjoying a new sport or simply trying to stay fit and healthy, you know the importance of good nutrition in your life.

Sometimes it’s impossible to get all the nutrients our bodies need from food alone. This is especially true today, when many nutrient-rich foods are grown, processed and stored in a way that depletes their nutritional value. Taking nutritional supplements from USANA’s Essentials range keep your body in top form.

“USANA Essentials have made an amazing difference to my health. I feel that my body is stronger and healthier, and recovers faster when I use it.” – Britta Martin, Triathlete and Triathlon coach

Professional athletes may put more pressure on their bodies, but they live healthy, active lives and reap the benefits of pushing themselves to their limit. Their secret for success is making sure they’re getting all the nutrients they need. If you want to be healthy, fit and in control, you should, too.

The post Professional Athletes know the secret to achieving their best – you can too! appeared first on Usana Health Sciences Organization.