Tag Archives: body bar flex

Who Inspires You?

Harriette Thompson, 91, from Charlotte, N.C.

Harriette Thompson, 91, from Charlotte, N.C.

There are people you meet in life that prove everyone wrong and defeat “the odds”. They take their situation and decide not to listen to what everyone has to say, but instead decide for themselves what they are going to do. In turn they become an inspiration, a walking example of how we should all strive to live our lives. Harriette Thompson is someone we look up to here at Body Bar.

At 91, Thompson finished a marathon (26.2 miles!) with a pace of about 16 minute miles. All while raising almost 6 figures for the Leukemia and Lymphoma Society’s Team in Training. Yes – it’s just as amazing as it sounds!

Don’t believe it? Watch a clip on Harriette here.

Who inspires you? How do you use that inspiration in your daily life?

A Classic Twist Recipe

Don't they look delicious!?

Don’t they look delicious!?

Looking for a new twist on a classic recipe? Check out this one for twice baked broccoli and kale stuffed potatoes from Katie at the Kitchen Door! Potatoes are a great source of starchy carbohydrates after a workout, and you could even substitute them for sweet potatoes or yams in this recipe.

The addition of broccoli and kale offer many nutrients not found in the classic recipe. Kale is packed with Vitamin K, bringing benefits of diminished inflammation, strengthening bones, and reducing the risk cardiovascular disease and strokes. If you are looking for a dairy free option, just substitute the milk for a dairy free version of your choice (almond, coconut, soy, etc. – just make sure it’s unsweetened!) and omit the cheese or try goat cheese instead if you aren’t sensitive to it.

This makes a great post work-out snack to go along with your favorite protein shake.

Get the recipe here!

7 Tips for Outdoor Summer Workouts

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With summer just around the corner, everyone is getting antsy to do as many activities as possible outside.  Before you step outside, be sure to read these tips that will ensure you have a safe & fun outdoor workout.

1.  Wear Clothes

We know it can be tempting to show off that six-pack you worked all winter on but wearing clothing can actually keep you cooler than stripping down.  Wearing moisture-wicking sport clothes will draw the sweat away from your body to keep you cool.  Plus if the fabric is tightly knit or made of UV material, you are less likely to get burned.

2.  Slap on Some Sunscreen

Be sure to put on sunscreen 30 minutes before heading out the door.  If you don’t wait for the sunscreen to soak in, you’ll end up getting it in your eyes and you’ll also end up with burned skin.  Choose 15 SPF – 30 SPF, anything over 30 is unnecessary and has been proven to work just the same as the 30 SPF.  Be sure to purchase sunscreen that does not have Vitamin A, oxybenzone or added insect repellent as these chemicals have been known to cause cancer.  Click here for a list of sunscreens that are safe.

3.  Bring Water

This is a no brainer, hydrate, hydrate then hydrate some more.  If you’re going to be out for a long workout, bring a snack to keep up your energy.  We don’t suggest using energy drinks as the sugar in them can have adverse effects like further dehydration and a spike in blood sugar which will later lead to a sugar crash.  Post workout, be sure to keep hydrating.  If you’re really feeling like you just can’t take in enough water, coconut water is the way to go!

4.  Wear Sunglasses

Protect those eyes!  Make sure your sunglasses protect you from the UV rays that can cause cataracts and glaucoma.

5.  Train Early Morning or Late Afternoon

Make sure you are working out when the weather is not as hot.  Working out in the early morning or late afternoon means no direct sun.  If you do decide to workout mid-day, be sure you have a shaded area to workout in or a great mid-day summer workout would be in a pool.

6.  Beware of Allergies

No one likes to be stuffed up while trying to workout.  But did you know that if those symptoms go untreated you could develop asthma?  So be sure to check the pollen levels before stepping outside.  Plan your workouts later in the day when the pollen is typically not as high and avoid areas where you know there will be dense pollen.  Be sure to shower after your workouts as well.  A great natural remedy for allergies is a spoonful of local honey a day.  This helps to build your immunity against the pollen in your area.  To find local honey in your area, click here.

7.  Know the Signs of Heat Exhaustion/Stroke

Sometimes no matter how determined you are to workout, you have to be aware of how your body is reacting to the heat.  Be sure to look for these signs of heat exhaustion and heat stroke in the picture above.  If you or your workout buddy start experiencing these symptoms, move to a cool area quickly, apply a cold compress or immerse your body in cold water to lower the body temperature and seek medical attention if you are experiencing a heat stroke.

 

Enjoy the summer and have a safe & fun workout!

 

What precautions do you take before heading out for your summer workouts?  Comment below to share!

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

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!

Train like a Skeleton Athlete with Body Bar Flex & Body Bar

Skeleton is one of the most dangerous fast-paced winter Olympic event.  Imagine hurling yourself down an ice tube face first on a one person sled with chances of reaching 5g’s.  .  One of the most important elements in training for the Skeleton event is power and strength.  The athlete needs to have the power to get a great push start plus the strength to endure the high speeds they’ll reach.  A common exercise that these athletes preform is the Hang Clean & Jerk.  This moves requires the athlete to no only have the strength to lift the weight from the ground but the power to quickly jerk the bar above the head.

This move for beginners can be a little overwhelming since it does involve fast jerking motions and a decent amount of weight.  As with any exercise, form is the most important element to ensure that the proper muscles are being used and most importantly to prevent injury.  The Body Bar Flex Collegiate Series is a great way to make sure your form is flawless before adding weight.

Body Bar Flex – Hang Clean & Jerk (click on image for larger view)

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Once you have mastered the form, move up to a weighted Body Bar!

Click HERE to purchase The Body Bar Flex Collegiate Series

Train like a Freestyle Skier with Body Bar Flex

While freestyle skiing may look like a leg intensive workout, Olympic skiers need to strengthen more than just their legs.  It is crucial that the athletes also train their core for stability and balance especially to flawlessly perform and land jumps.

This Body Bar Flex exercise will not only engage your legs but your core and obliques as well.

Body Bar Flex Lunge & Row

-Lunge while sweeping the flexed bar in a rowing motion to each side, repeat on opposite side.  For an extra challenge, this can also be performed as a jumping lunge.

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Click HERE to purchase The Body Bar Flex, available in several resistances