Monthly Archives: February 2014

Olympic Bobsledder Workout with Body Bar

It is sad to say but we have reached the last event of the 2014 Sochi Olympics.  What better way to end it than with a mini workout inspired by one of the toughest sports at the games, Bobsledding.  These athletes must have total body strength, power, speed and the ability to react in the blink of an eye.  Just getting a bobsled to start from a dead stop requires a lot of lower body power.  Strong hips and legs are necessary for that explosive first push

This Body Bar workout will build strength and power in your lower body plus an added upper body move that is meant to help with that push start.

1. Body Bar Sumo Squat – 3 sets fo 10-12 reps

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With feet wide, slowly squat down past a 90 degree angle pushing your butt out with a slight curve in the back.  Keep your chest up and the weight in your heels.  Push up quickly through your heels to the starting position.  Make sure the Body Bar is not on your neck.

2.  Body Bar Curtsy Lunge – 3 sets of 8 reps on each side

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Stand with feet hip-width apart, Body Bar resting right below your neck. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.

3. Body Bar Power Clean – 4 sets of 8

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Grab the Body Bar with overhand should-width grip. Squat, keeping back flat and shoulders pulled back. With arms straight, thrust hips forward and explosively stand up, pulling bar off the floor. As the Body Bar passes your thighs, move onto your toes and bend your elbows and raise your upper arms to pull the bar high. When it reaches chest level, “catch” it on your front shoulders and drop into a partial squat (knees bent 50 degrees) with palms facing the ceiling. Your upper arms should be parallel to the floor when the bar lands on your shoulders.

Hope you all have enjoyed our Body Bar 2014 Sochi Olympic Blog Series!  For more information on the Body Bar, Mini Body Bar & Body Bar Flex plus Body Bar media and workouts, visit:

WWW.BODYBAR.COM

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Body Bar Olympic Hockey Workout

Hockey players are some of the most agile and explosive athletes out there especially those that have been chosen for the Olympic games.  Hockey increases the demands on areas of the body most people never get around to training.  Not many of us have to think about training to get cross-checked on a daily basis or running into a wall at high speeds on ice.

This Body Bar workout will give you a glimpse into what a Hockey player must endure during training plus add a little spice into your normal routine.  Rest 45 seconds between each set.  This routine should be explosive while keeping your heart rate up.

1. Body Bar Chest Press – 4 sets of 12-15 reps

Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with hands slightly wider than shoulder width. Bar begins directly over the chest with arms straight. Bend elbows out to the sides to bring the bar towards the chest. Extend elbows to return to starting position.

2. Body Bar Russian Twist – 3 sets of 15 reps

Lie down on the floor and bend your knees so both feet are on the floor. Cross your arms across your chest and cradle the bar. Lift the shoulder blades off the floor and bring the right shoulder up and towards the left inner thigh. The opposite end of the bar will move towards the floor. Return to the starting position.

3. Body Bar Bent Over Row – 3 sets of 12-15 reps

Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an overhand grip with one hand. Position the bar to the side of your body hanging straight down. Tilt from the hips and let the bar hang at your knees (hand holding the bar will be close to the knee). Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

4. Body Bar Deadlift

Begin with feet hip distance apart. Place the BodyBar in front of the thighs (overhand grip). With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Return to the starting position.

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.

5. Body Bar Lunges – 3 sets of 8 reps (on each side)

With feet hip distance apart, split your stance (one foot forward, the other back). Bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside during execution

6. Body Bar Super Set Cardio Finisher – 4 sets

  • Body Bar High Knees – 15-30 seconds
  • Body Bar Skaters – 15- 30 seconds

Trainer like an Olympic Curler with Body Bar

At first glance Curling may just seem like an over-sized version of shuffle board.  In reality, this sport requires athletes to have amazing flexibility and endurance.  To get in and out of a delivery posture and keep themselves upright in it, curlers need strong legs and limber hip flexors.  They also need to have a strong core to stabilize themselves while gliding on the ice only using brooms and gliders to steady themselves.  So we have come to the conclusion that Olympic curlers need great flexibility, strength and stability.  And yoga is great for developing all three!

This Body Bar exercise involves a classic yoga move plus the extra challenge of adding weight.  The Warrior sequence builds leg strength while opening up the hips and engaging the abdominals.

Warrior Sequence with the Mini Body Bar

Be sure to follow your breath through this sequence.  Warrior I usually starts with a breath in, Warrior II a breath out and Reverse Warrior breath in and so on. You can hold the pose for 3-5 breaths.

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Warrior I : The Mini Body Bar should be raised to shoulder height.  Make sure your knee does not go past your ankle.

Warrior II : Spin your back foot so that it now perpendicular to your front foot.  The Mini Bar will remain in the same front hand at shoulder height and your other arm will now raise to the same height.

Reverse Warrior: Raise the Mini Body Bar overhead as your back hand slides down your back leg.  Make sure you keep your knee at a 90 degree angle

EXTRA CHALLENGE Warrior III:  Move into this balancing pose by slowly lifting your back leg off the ground while bringing your Mini Body Bar in front of you.

To end the sequence return to Warrior I, place the bar on the ground as you bend forward at the hips.  Step your front leg back so that you are now in downward dog.  Breath in that position for about 5 breaths then switch legs and arms and return to Warrior I to repeat on the other side.

To purchase your own Mini Body Bar, Click HERE

Train like a Figure Skater with Body Bar

Figure skating is an artistic sport that utilizes a number of muscle groups, including your legs, hips, core region and shoulders. Strength training is necessary for figure skaters to promote strength for performing jumps, spins and increasing speed and power on the ice. Along with a consistent aerobic exercise program to build endurance, perform strength training for specific muscle groups at least twice a week.

This Body Bar exercise will engage your glutes and hamstrings.  The balancing element of doing this one-legged will also engage your core plus, it should make you feel like a graceful skater 🙂

Body Bar Single-Leg Deadlift:

Begin with feet together, Body Bar in front of the thighs (overhand grip).

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With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees.

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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.

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Return to the starting position.

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.

To purchase your own Body Bar, Click HERE



Eat like an Olympian : Crock Pot Recipe for the Nordic Combined Athlete

Yesterday we learned what it took for endurance athletes to maintain their muscle mass and weight.  Today we’re going to share a few recipes that benefit the endurance athlete like those participating in the Nordic Combined.  These athletes must have the fuel to get them through the Ski Jump plus a 10km cross country ski race.

These skiers predominately use aerobic metabolism which utilizes carbohydrates and fats.  Therefore, it is important that these athletes load up on a lot of carbohydrates, fats and anything that will keep them full and their muscles fueled.  Here is a recipe that gives skiers the endurance to finish their event (not to mention keep them warm while training in freezing temperatures).  Try it before your next day of winter adventures!

Slow Cooker Pot Roast with Root Vegetables

by Diane Balch
simplelivingeating.com
preparation time: 20 minutes                         serves: 6 – 8
note: all vegetables are chopped into large pieces
Ingredients:

Slow Cooker Pot Roast with Root Vegetables: simplelivingeating.com

3 pounds Bottom Round or Chuck cut of beef
1 leek greens and stalk
2 parsnips
2 large carrots
3 celery stalks
3 shallots
6 new potatoes quartered
broth:
1 32 ounce of Beef Stock (best quality you can find, I used culinary stock)
1 tablespoon tomato paste
1/4 cup of fresh parsley minced
1 bay leaf
1 teaspoon of fresh grated ginger
1 teaspoon of thyme
1 teaspoon of salt and pepper
Directions:
1) Tie the beef in 3 places with twine to keep it’s shape. Salt and pepper it and put it into a large slow cooker.
2) Chop vegetables and nestle them around the meat. Put the potatoes on top so they don’t over cook.
3) Whisk the ingredients for the broth together and pour it over the meat and vegetables.
4) Cook on low for 6 to 8 hours.
Serve with crusty bread and butter. The meat can be garnished with mustard or horseradish.
Suggested Snacks for Winter athletes:*
  • fruit (banana or mandarin (easy to peel/eat)
  • breakfast bars sports bars/gels
  • English muffins/sweet muffins
  • dried fruit and nut mixes
  • jam/peanut butter sandwiches
  • lollies
  • soup/hot chocolate in thermos
 *Provided by Sports Dietitians

Eat like an Olympian : Cross Country Skier – Endurance Athlete

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Cross Country Skiing is a purely endurance sport.  The average Olympic Skier (male) burns almost 2200 calories for the 30 kilometer classic race which usually takes an hour and 30 minutes.  For the longer 50 kilometer freestyle race, an athlete can burn up to 3600 calories!  In just one day of training the average caloric expenditure is 6000-7000 kcal/day which accounts for the athlete’s normal two-a-day routine.  Considering the amount of calories burned during an even and even during training, it is important for these athletes to take in at least 6000 calories a day if not more to maintain their muscle mass and weight.

The type of calories are also important.  For these skiers, carbohydrates are about 60 of their diet, the rest consisting of other important macro-nutrients, protein and fat.  Without the proper ratio, an athlete may be at risk of losing muscle rather than fat and therefore could experience a decrease of endurance.

Below is just a sample menu of a male cross country skier training for the Olympics:

Breakfast

2 cups raisin bran cereal
1 cup 2% milk
10 oz orange juice
1 bagel with margarine and jam

 

Morning Snack (during and after exercise training) 

2 quarts sports drink (6% carbohydrate)
1 cereal bar

 

Lunch
1 cup vegetable soup
4 saltine crackers
1 sandwich: 2 slices bread, 2 oz turkey breast,
1 tbsp mayonnaise, sliced tomato
1 cup 2% milk
1 fresh pear
20 wheat thins
2 chocolate chip cookies

Afternoon Snack (during and after exercise training)
1-1/2 quarts sports drink (6% carbohydrate)
1 cereal bar
1 banana

 

Dinner 

1-1/2 cups won ton soup

Beef & vegetable stir-fry:

4 oz beef sirloin
1 cup broccoli
1 cup red & green pepper
1/4 cup onions
1 tbsp canola oil
1-3/4 cups brown rice
2 dinner rolls with margarine
Tossed green salad with dressin
10 oz 2% milk

Evening Snack

1-1/2 cups vanilla ice cream
2 tbsp chocolate syrup
1/4 cups chopped walnuts
1 large oatmeal cookie

Nutrition analysis: 6,070 calories

Nutrient % of Total Calories
920g Carbohydrate 60%
170g Protein 11%
190g Fat 29%

Information provided by: http://btc.montana.edu/olympics/nutrition/profile01.html

Train like a Ski Jumper with Body Bar Flex

Take an inside look at the training of the U.S. women's ski jumping team as they prepare for the 2014 Olympic Games in Sochi.

Ski jumping requires power and technique to jump and fly not to mention mental strength and nerves of steel.  As the skier takes off, balance is critical during the run down since they reach speeds an average of 60 mph.  During take-off, the athlete combines their speed, gravity, and 1.7 times their body weight to jump and push away from the take-off.  As they fly through the air, the skier must have the strength to remain rigid to help maintain height and therefore achieve an award winning distance.  It is also important to have knee stability for landing as the jump won’t count if the skier can not land without fault.

Considering all that goes into a ski jump, plyometrics or “plyos” are important exercises to perform since they make muscles exert maximum force in a short amount of time.  The goal is to increase speed, power and explosive muscle ability.

This Body Bar Flex plyo targets the legs for power while activating the core to assist in a stable landing.  Make sure your movement is controlled and your landing is soft.  The Body Bar Flex will also add an upper body challenge and will require more stability from the core as you flex bar during your jump.  Upon landing, the Body Bar Flex should be in a horse-shoe shape, your front knee should not be past your toes and your back leg will be slightly bent with your back heel up.

Body Bar Flex Jumping Lunge with Chest Press 

-3 sets of 8 reps on each side

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Click HERE to learn more about the Body Bar Flex & to purchase your own!