Monthly Archives: January 2012

Body Bar Monday Move : Glutes

Lets fire up those glutes today!

Today’s move will help shape your lower body while working your core as you balance.  Take your time with each rep as you should feel your glutes engage each time.  Enjoy!

One Leg (Two Arm Front Grip) Deadlift

  •  Begin with feet together, Body Bar in front of the thighs (overhand grip).
  • With a slight bend in the knees, begin to move the hips back and the chest froward to drop the bar to slightly below the kness.  Simultaneously, elevate one leg behind you as the chest is coming forward.
  • The bar will remain parallel to the floor and travel over the shoe laces to slightly below the knee.
  • Return to starting position
  • For a little extra workout : when in the bent position add in a row or bicep curl while keep your core stable.

Note: Be sure to keep the back long; avoid rounding the spine as you lean forward.  This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion.  Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.

Body Bar’s Monday Move : Abdominals

Its time for another Monday Move from Body Bar!

As per request from our Facebook follower, Anna, we are focusing on the abs.  Today’s move comes from our good friends at iBodyFit.com.  They provide a lot of great exercise videos that you can even download to your iPhone.  When doing this workout, concentrate on pulling your naval close to your spine.  This will keep your abs stay contracted and keep the strain off of your back.  Don’t forget to breath!

Want to see an exercise focusing on a certain area? Or do you have a great Body Bar exercise you would like to share? Email us at info@bodybar.com or leave us a comment!

Achieve Your Healthiest BMI

Keeping BMI in the ranges of 20 to 24.9 leads to a longer life, a study suggests.

Maintaining a healthy body mass index, or BMI, is one of the most important ways to help you live longer, according to a new study published in the December issue of New England Journal of Medicine (1).

BMI is not a perfect measure, but it is one of the simplest for estimating body fat. It is calculated by weight in pounds divided by height in inches squared and multiplying the number by 703, or by weight in kilograms divided by height in inches squared. What’s your BMI? Find out using this free calculator provided by the National Heart Lung and Blood Institute, of the National Institutes of Health.

The study’s findings support an optimal BMI in the “normal weight” range of 20 to 24.9, which is generally associated with the lowest risk of death from all causes including chronic diseases such as cardiovascular disease and cancer. The association was strongest among participants who were younger than 50 years old.

A BMI of 25 or more was associated with the highest mortality risks. The higher the BMI, the higher the likelihood of dying from cardiovascular disease.

“The results of our analysis are most relevant to whites living in affluent countries,” write the authors who pooled and analyzed data from 19 prospective studies encompassing 1.4 million white adults ages 19 to 80.

In the United States, among non-Hispanic whites, there was an estimated 11 percent of men and 17 percent of women with a BMI of 35 or higher in 2008.

The authors restricted the study to non-Hispanic whites based on self-reported ethnic group and controlled for pre-existing conditions, alcohol consumption, barbital status, education, and physical activity. They also excluded those with a BMI of less than 15 or higher than 50.

Smokers made up 25 percent of the study participants in the lowest BMI category of 15 to 18.4 and 8 percent of those in the highest BMI category.

Getting to “normal weight” range (ideally between 20 to 24.9)

Earlier this year, Isagenix reported results from two pilot studies (a 9-day and a 28-day study) performed on the company’s Isagenix Cleansing and Fat Burning System. Both studies showed a statistically significant reduction in BMI from baseline measurements.

In the 28-day study, a total of 30 healthy individuals (ages 20 to 60) followed a calorie-restricted program consisting of Shake Days, replacing two meals with the IsaLean Shake (240 kilocalories per serving) and consuming a 400- to 600-kilocalorie meal per day, and Cleanse Days, water fasting supplemented with Cleanse for Life one day per week.

After the 28 days, the subjects had lost a statistically significant average of 6.4 pounds (3.6 percent of initial bodyweight). The average waist and hip circumference decreased by 1.9 and 1.1 inches, respectively, and were statistically different from baseline.

The second study randomized 42 healthy individuals (ages 20-60) to one of two groups. Group 1 received Cleanse for Life from a dry-powder drink mix and Group 2 received the product from a ready-to-drink liquid.

Both groups followed Shake Days and Cleanse Days similar to the 28-day study, except that they performed two consecutive Cleanse Days per week (2). Measurements were taken on the day before they started the study and then again at the end of the study.

The average weight loss of the subjects was 6.6 pounds (3.8 percent of initial bodyweight), which was also statistically significant. Waist and hip circumference decreased an average of 0.6-0.7 inches, which was statistically significant.

The two studies were funded by Isagenix and conducted at New York Chiropractic College where Mary Balliet, Ph.D., dean of the basic sciences department, was the principal investigator. The university conducted the studies according to Good Clinical Practice with Institutional Review Board approval, and had the clinical expertise to run studies for weight loss and body composition.

Why does the Cleansing and Fat Burning System work?

Cleansing and Fat Burning System (30-day supply)

Thousands of customers have also experienced fantastic results in obtaining a healthy BMI using the Cleansing and Fat Burning System, despite having been unable to lose weight through other means, including common diets.

A frequent question we receive is “Why does the Cleansing and Fat Burning System works so well for helping people achieve weight loss?”

Principally, there are three reasons:

  1. The Cleansing and Fat Burning System is a complete  nutritionally sound program that maximizes nutrition while minimizing calories. Reducing calories while maintaining optimal levels of nutrients leads to healthy weight loss.
  2. The Shake Days are based on maximizing weight loss by using the quality proteins in amounts that keep people fuller longer and with minimal calories that promote fat to be mobilized for fuel. The quantity of whey protein in the IsaLean Shake helps satisfy appetite. The whey protein, in addition, contains high levels of branched-chain amino acids that simultaneously sustain muscle while on a reduced-calorie diet. Typical calorie-restricted diets are inadequate in lean, quality proteins and nutrients causing muscle wasting.
  3. The Cleanse Days are unique. Not only are you consuming few calories and sustaining fat burning, but you are also giving your body and liver a rest from digestion, which allows your liver to detoxify and use stores of fat for energy. The limited calories on Cleanse Days also help to condition the stomach and body for eating less with less of an appetite. The natural cleansing herbs in the productCleanse for Life also support the liver and the body during weight-loss with antioxidants and by encouraging natural detoxification.

The Cleansing and Fat Burning System is a common-sense, proven strategy for weight management and nutrition. It is also a quality system because of its effectiveness in helping thousands of people reach or maintain an optimal BMI. Ultimately, as people reach and keep their desired weight, they are leaps and bounds ahead of folks who choose not to eat healthy! A healthier BMI is an increased opportunity for a healthier future.

Sources:

1. Berrington de Gonzalez A, Hartge P, Cerhan JR et al. Body-Mass Index and Mortality among 1.46 Million White Adults. New England Journal of Medicine 2010;363:2211-9.

2. Balliet M, Burke JR, Rasmussen O, Rockway S. Nine-day weight loss program with high protein shakes supplemented with herbal beverage in dry mix powder or liquid form on fasting days leads to healthy weight loss. J FASEB April 2010 (Meeting abstract Supplement) Ib335.

Body Bar’s Monday Move : Biceps

Body Bar’s Monday Move: Biceps

The bicep is that lovely glamour muscle we all want.  If you want to achieve a toned arms, it is important to know how the muscle works to best achieve your goals.

The muscle has two functions: Flexion (the action of bringing up the arm to the shoulder) and supination (the action of twisting the wrist or turning the thumb away from the body).  Many train only the brachii which is the main muscle of the bicep.  However, if we focus on training the smaller part of the bicep too, the brachialis, then you can add to the size and length of your bicep!

So let’s start working on those biceps with two exercises that will work all areas of the muscle!

One Arm Bicep Curl (supinate):

One Arm Body Bar Curl

Begin by grasping the Body Bar with the right hand in an underhand grip.  The left hand may assist by holding lightly at the opposite end of the bar.  Start with the bar resting at the thighs with the elbows slightly in front of the body.  Bend the elbows to bring the bar up towards the shoulders without letting the elbows move behind the body.  Complete 2-3 sets of 10 to 12 reps.  If you want to add a little extra challenge, try doing this exercise while balancing on the leg opposite of the arm you are lifting with.

Body Bar Curls 21’s:

Full Curl Poistion

Halfway Curl Position

Do 2 sets of 21 if you can.  Start the curl at the halfway position where your elbows are at a 90 degree angle, from this position go back down to the starting point for 7 reps, from halfway up to the top then back down to the halfway point for 7 reps and finally doing the complete curl for 7 reps.

Got an exercise you want to share?  Or maybe you need some exercises to target a certain muscle group.  Contact us and we’ll post it on our blog! 

Body Bar and Downunder CT Surf Shop

Body Bar has been around since 1987: our 25th birthday is this April!  We feel so very fortunate to have so many fitness professionals supporting Body Bar throughout the years. We continue to be amazed by how trainers use our equipment and are always open to hearing why/how you use the Body Bar and the feedback you receive from clients.

Downunder Kayaks/SUPs/Surf Shop is one of those clubs we were excited to hear from.  Who would have thought that a surf shop would be using and selling Body Bars?  We were curious to know how they were using our equipment and what they thought.  Kim Beaumont (the owner) was so kind to send us her thoughts, along with pictures of exercises they practice in their fitness classes.

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“We created the Downunder Paddle Fitness program to keep clients active and in shape when they can’t get out on the water – e.g. winter! We use the body bar as a substitute for the paddle, and together with a bosu ball and mini paddle board we’re able to replicate stand-up paddling – which is an amazing all round workout. In fact, this on-land program is more of a challenge and great training for the sport itself.”

– Kim Beaumont, owner Downunder Kayaks/SUPs/Surf Shop, Westport/Rowayton, CT.

Comments from some of her happy clients:

“I have tried tons of workouts and this Indoor Paddle workout is, by far, the best that I have ever done! I love the way they incorporate the body bar, bosu ball, and board into a really awesome workout!”

– Debbie, Indoor Paddle Fitness client.

“I have been training with a well-known hard-core program for 2 years, but after trying out the Downunder Indoor Paddle Fitness program I am dropping it! I love the variety of exercises that we do on the board, the ball, and with the bar and how great I feel afterwards. I am already seeing results!”

– Anne, Indoor Paddle Fitness client.

For more information on Downunder Surf Shop’s Body Bar program please visit:

http://downunderct.com/fitness

Body Bar’s Monday Move : Triceps

Cure the case of the Mondays with Body Bar’s Monday Moves!

This Monday, Body Bar presents an exercise to engage your triceps.  You can use this move at home, the gym, the office or even while you’re waiting for dinner to be cooked.  Working out your triceps will give your arms an overall tone and prevent the “chicken wing” affect we are all so fond of.

*When doing any exercise, concentrate on your form.  No exercise is worth doing if you don’t do it correctly!

Body Bar Move: Triceps Extension (One Arm): Begin by holding the Body Bar® with the right hand towards the top of the bar and the left hand at the bottom of the bar behind your back, vertically. The bar should be close in to the head and the buttocks with the top arm extended. Bend the elbow of the top hand to allow the bar to move further down the body. Use the bottom hand to ‘spot’ and guide the bar. Then, extend the elbow to return to the starting position. Try to perform 3 sets of 12-15 on both sides. 

Body Bar FLEX Move: Stand tall with feet hip width apart.  Place the Body Bar FLEX vertically next to your right leg with one end on the floor nest to your right foot.  Grasp the top of the bar with your right hand, your left arm is hanging comfortably at your left side.  Exhale, tighten the back of your right arm, and while keeping a soft grip, push the bar down with your right hand.  The bar will bend into a ‘U’ shape behind you, and your hand will move slightly out in front of your right hip.  Keep your shoulders, spine and head neutral and take care not to lean to the right as you press down with your hand.  Inhale and keep control as you return to the start position.   Repeat on the other side.  Try to perform 3 sets of 12-15 on both sides.

Got an exercise you want to share?  Or maybe you need some exercises to target a certain muscle group.  Contact us and we’ll post it on our blog! 

Bring it on 2012!

2012; the year that will change all the things that you have done in the past, the year that will make all previous resolutions diminutive in comparison, the year of accomplishments.  We hope you’ll let Body Bar be a part of your journey!

We believe Body Bar is not only a fitness tool, but a motivational tool, as well.  Body Bar can be used anywhere – at the office, at the gym, at home, during group fitness classes, and even at physical therapy.  For this year, and many years to follow, we will continue to support the fitness and health community with not only a great product but with exercises, motivation and a community (aka Body Bar Nation) which support a lifestyle of happiness, health, and fitness.

 

In honor of the New Year, the Body Bar staff would like to give some of our own motivational tips:

Fight for It!
We all want results now, but nothing is worth having if you don’t fight for it.  That must be a quote from some sappy love movie but it still holds true when it comes to fitness.  This isn’t to say that a month or two of hard work won’t give you results.  But if you stick to a routine for 3 months or more, then you will truly see and feel the difference.  Give yourself at least 2 weeks to establish a routine and you will be more likely to stick with it for weeks to come.

Do it for You!
The worst thing that anyone could EVER do, especially in the fitness realm, is to compare themselves with another person.  Everyone is built differently and you never know another person’s lifestyle.  If you’re at the gym, try your best to ignore what others are doing.  Focus on you and your reasons for working out.  Base your goals on how healthy you want to be, what you want your body to be capable of, and how you want to feel.

Find What Works
While some people will not exercise unless they are in a group fitness class, others cannot work out unless they are in the convenience of their own home.  Try different techniques and atmospheres at least once:  you may be surprised to learn what works best for you.  If you feel that the new method is going nowhere, feel free to move on despite what other fitness enthusiasts or even professionals may say.  All that matters in the end is that you’ve burned calories, are getting healthy, and feel amazing inside and out!

Visualize Your Goal
Goals are a great way to stay motivated, but sometimes we can become lost or discouraged by thinking about how far away that final target may be.  Instead, take it week by week and even day by day.  Visualize what workout you want to do for that day and how you want to feel by the end of it.  Planning out workouts can help with motivation.  If you have already planned your workout for the day or the week then you are less likely to bail at the last second.

These are just a few of our own ways that we stay motivated at Body Bar headquarters. What keeps you motivated day to day?