Biceps and Triceps toning

Here is one the boys will like, I should think. I've watched as some of our gym members approach Bruce (owner of the Body Shop) asking for tips for their gym routine and he is always more than happy to help out. However, I suspect many are too shy to ask, so thought we'd feature some suggestions for you here on our blog. First up, biceps and triceps, muscle groups favored by many guys (and some girls) when it comes to building their physique. How does one acquire those bulging Popeye arms, or Body Shop logo arms if you wish? With all of these exercises, start with a lighter weight and work yourself up over time. Pick a weight where you can do three sets of 10-15 reps, coming to a moderate burn at the end of each set.

Bicep work outs:
Biceps work out #1: Preacher curls

Sit or stand with the arms resting on the support pad. Grasp the bar or dumbbell with an underhand grip. Inhale and raise the forearm(s) by bending the elbows. Exhale at the end of the effort. Begin with lighter weights and be careful not to overextend the arms at the elbow joint.

Here's Joe demonstrating preacher curls with bar (top) and dumbbell (bottom).

Biceps work out #2: Dumbbell curls

Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body. Inhale and bend the elbow, rotate the palm up before it reaches horizontal. To make this exercise work your muscles further continue by raising the elbow at the end of the movement.

Nelson is showing excellent form on the dumbbell curls here.

Biceps work out #3: Pulley curls (High and Low)

Using the tethered weight machine in two ways. With the tether anchored low, stand facing the machine, grasp the handle with an underhand grip. Inhale and bend the elbow, upper arms at the side of your body, raising the forearm only. Exhale at the end of the movement.

Or, for high  curls, stand between the two tethers, having them anchored in a high position. One handle grip in each hand, started with arms stretched out like a 'cross', inhale and bend the arms at the elbow bringing your fists towards your head. Exhale at the end of the movement.

Frederic is demonstrating both variations of the pulley curls, both high (top) and low ones (bottom).

Do remember to balance your biceps work outs with triceps work outs (and other muscle groups) in order to get a balanced healthy physique.

Triceps work outs:

Triceps workout #1: Push downs

Use the tethered weight machine with the tether anchored in a high position (use a bar or rope handle). Stand facing the machine, grasp the handle with an overhand grip, inhale and extend the forearms, keeping the elbows tucked into the body. Exhale at the end of the movement.

Eric is showing how to use the tethered machine for push downs, using one of several different hook-on handles we have available to choose from at the Body Shop gym.

Triceps workout #2: Triceps kickbacks

Gripping a dumbbell in one hand stand in a running start position with both knees slightly bent, lent slightly forward, maintaining a straight back. Hold the upper arm fixed alongside the body, bend and extend at the elbow. Inhale when extending and exhale at the end of the movement. This is a small movement and looks rather easy, but it can be very effective. Perform reps until you feel a burn for best result.

Grace is showing the stance and movement of this exercise.

Triceps workout #3: Lying triceps extensions (With bar or dumbbells)

Lie on your back on a horizontal bench, grasp the barbell with an overhand grip or a dumbbell in each hand with a vertical grip. Start by holding the weight with straight arms above your chest. Inhale and bend at the elbow lowering the weight to the forehead or behind the head. Return to the initial position and exhale there.

Here's Ramon demonstrating how to execute lying triceps extensions with a bar.

Kathy is showing a slight variation of the above exercise using a dumbbell. Lowering the weight across your face where you can see it gives you a bit more control and reduces the strain slightly, a good variation for women.

Don't forget warming up, stretching and eating right. One of the most important aspects of muscle building is diet. Your body needs protein to have a fair chance of toning, fast food and cereal doesn't cut it. See other posts for food and supplement tips, or talk to Bruce for more information.

We would like to thank all of the gym members who participated in the photos for this blog post, we have the best members in the world!!!

Member profile May 2013

Is it May already!? Good lord time flies. We've been busy fitting new equipment in the gym and signing up a bunch of new summer members. Time to get beach fit! So, there was a couple of months hiatus in our Member of the Month feature, but now we''re back with a bang. Enjoy!

BodyShop: Please state your name for us.

Member: Billy

BodyShop: Do you live in Mammoth full time, seasonal or visiting? And how long have you been here?

Member: Full time.

BodyShop: What is your occupation?

Member: I'm a chef at Petra's.

BodyShop: How long have you been coming to The Body Shop?

Member: For almost two years now, as long as I've been in Mammoth.

BodyShop: How often do you work out and what’s your favorite time of day for working out?

Member: 4-6 days per week. I like the mornings the best, there are fewer young folk around at that hour.

BodyShop: What’s your favorite work out music?

Member: The music you play on Saturday and Sunday mornings, we seem to have the same taste in music. (Billy is referring to the slightly down tempo folk/alternative country/singer-songwriter mix I like to sneak in when people are barely awake on weekend mornings)

BodyShop: What other sports/recreational activities do you engage in?

Member: A lot. I rock and Ice climb, hiking, biking, trail running, sky diving, skiing, among other things.

BodyShop: Which are your favorite spots to do those things around Mammoth?

Member: I love this whole area, but the 7 lakes basin and Convict lake is beautiful. There is so much climbing around there and I do most of my trail running around there too.
 

BodyShop: What do you like best about The Body Shop Gym? 

Member: I like the clientele here, the intimate feel and friendliness of everyone. Oh, AND, the staff of course.
 
BodyShop: Finally, what is the one piece of workout gear you wear that should probably have been retired a long time ago? (oh, come on, you know you have at least one item like that)

Member: Oh my gosh! My green t-shirt, it stands up on its own. It now has some not so nice holes under the arms as well, so it’s getting to be unwearable. This is probably the first time you’ve seen me wearing this gray one actually.

Here's Billy, always a ray of sunshine.
We're thinking it might be that open door Jeep he drives all winter long
that puts this frozen in time perma-smile on his face. :P

The power of lunges

Lunges are a really good exercise to add to your work out routine, they are a kind of super exercise if you will. They work many muscles in your legs at the same time and also help build core strength in other parts of your body. Lunges are excellent for building strength around the hamstrings, which is a priority for many of our gym members, as most of them are active in winter sports like skiing and snowboarding. Strong legs are integral to on-the-hill performance and stamina, but benefits absolutely everyone, weather you are an athlete or not. There are a few different types of lunges, the one we will be introducing here is the basic forward step lunge.

How to do lunges:
The Basics:
Starting position, stand with hands on hips and feet together. Keeping your head up and your spine in a neutral position, take a fairly big step forward, dipping down so that your front knee is at a 90-degree angle. Your back knee drops straight down behind you, this back leg will be balancing on the toe of that foot. The back leg should also be at a 90-degree angle at the bottom of your lung-dip, the thigh should be in a straight line with your spine. Then return to the standing position and repeat. The general motion is forward and descending, spine staying in a vertical position. Stabilize by keeping your chest high and stomach up. Keep your weight evenly distributed in the step, the weight put on the front foot should be on the heel or centered on the foot, do not raise the heel of the front foot. The spine should stay in the same neutral position when you move up and down, and avoid rotating at the hips. You can alternate which foot you place forward or do sets for each side.
 
Extras:
There are a few different variations to forward step lunges, you can do them stationary in one spot, or do walking lunges, 'propelling' you forward with each step (these are extra good for core strength as there is an extra balance element involved). You can add weights to your ankles and arms for a tougher workout and they can even be done with a barbell or other weights held overhead for hard core weight lifters. You can also execute the lunges up onto a step/box or off a step/box, both variations adding a bit of difficulty and resistance. In all cases the most important thing is the correct posture.

Here's Tammie, one of our regulars, executing  a deep lunge with added weights. She uses the weights for arm curls at the same time which adds another dimension to the exercise. You can often catch Tammie doing walking lunges around the gym, she then adds weight belts to her ankles as well. Yeah, she's an expert 'lunger'. When you see how good shape Tammie's legs are in it does make you want to do lunges.

For those of you who are very 'nerdy' about your anatomy and muscle groups in particular, here is a list of the most worked muscle groups when doing lunges: adductor magnus, biceps femoris, gluteus maximus, rectus femoris, vastus intermedius, vastus lateralis and vastus medialis.

If you see anyone doing walking lunges in the gym, why not join the lunge train. They are a great group exercise. One of the greatest aspects of this exercise is that it can be executed almost anywhere with great effect. A frequently visiting members of ours likes coming in and grabbing a couple of weights, then head out again to do lunges around the Body Shop building, lunges in the sunshine, why not?

Member Profile February 2013

It's a new month, goodness time flies when you're having fun! And that is why most of us are here in Mammoth, to have fun! Our new member of the month works hard, plays hard and works out hard.


BodyShop: Please state your name for us.

Member: Grace

BodyShop: Do you live in Mammoth full time, seasonal or visiting? And how long have you been here?

Member: Full time, I've been here four years.

BodyShop: What is your occupation?

Member: I'm an HR administrator for Levy Restaurants.

BodyShop: How long have you been coming to The Body Shop?

Member: About 5 months now.

BodyShop: How often do you work out and what’s your favorite time of day for working out?

Member: Just about every day. My favorite time would be in the morning, but since i work early I never get to come in in the morning, so I usually work out late in the evening.

BodyShop: What’s your favorite work out music?

Member: Actually, I usually listen to stand up comedy instead of music, it's more distracting.

BodyShop: What other sports/recreational activities do you engage in?

Member: Snowboarding, hiking, biking, climbing and horseback riding.

BodyShop: Which are your favorite spots to do those things around Mammoth?

Member: All around the Mammoth area and in Bishop.
 

BodyShop: What do you like best about The Body Shop Gym? 

Member: Friendly employees! (Note from The Body Shop: We did in no way bribe Grace for this answer.)
 
BodyShop: Finally, what is the one piece of workout gear you wear that should probably have been retired a long time ago? (oh, come on, you know you have at least one item like that)

Member: A holy pair of pants that I keep fixing, but they keep tearing in the same spot over and over. I won't give them up though!

Grace is always smiley and pretty, we love her.

Power Shake

For those of you following us on Facebook, you might have spotted Body Shop owner Bruce posting a picture or two of his morning shake making. Bruce is the king of shakes and knows a lot about what to put in them in order to get all the goodness of fruit and veg into one cup. When it comes to shakes a lot of it comes down to taste, if you don't like strawberries, don't put them in, but the more bright colored fresh produce the better. Favoring organic and avoiding GMO stuff is a given, when available and affordable, but work with what your budget allows. Try to use fresh produce for the most part, but if fresh is hard to come by frozen fruit and vegetables can be mixed in. As a rule, they will have been frozen a very short time after harvest and therefore retain a lot of their nutrients. (Be aware that the consistency of the finished smoothie might be different as frozen foods contain more water than fresh).

The essential equipment needed for making shakes/smoothies is a good blender, so you can get the texture nice and smooth. Bruce uses a Vita Mix blender.

Here is one of Bruce's typical concoctions:

1 orange
6 strawberries
1/2 cup blueberries (can be substituted for grapes or blackberries)
1/2 cup raspberries
1 kiwi
1 small apple
1 cup fresh broccoli
1 cup fresh spinach
1-2 scoops Met Rx Protein Powder
1 scoop veggie protein powder
10 grams Creatine
10 grams Glutamine
Add any amount of water to get the consistency you desire, alternatively add ice if you prefer a chilling smoothie.

As you can see by Bruce's staging of this photo, he does not exclusively eat healthy stuff.

If you have any questions about making shakes Bruce is happy to talk about it if you catch him at the gym.

Member profile January 2013

It's a new month, a new year in fact, and our 'Member of the Month' feature is back. This month we convinced one of our male frequent visitors to spill the beans for us.

BodyShop: Please state your name for us.

Member: Aaron

BodyShop: Do you live in Mammoth full time, seasonal or visiting? And how long have you been here?

Member: Full time now. I’ve lived here on and off for the last 6 years, but have been a more permanent resident the last 3 years.

BodyShop: What is your occupation?

Member: I work Security, and I also do construction in the summertime.

BodyShop: How long have you been coming to The Body Shop?

Member: Since 2010, a bit on and off though.

BodyShop: How often do you work out and what’s your favorite time of day for working out?

Member: I work out 5 times per week if I’m really on it. You know when I like to come in, it’s usually around 4 or 5pm.

BodyShop: What’s your favorite work out music?

Member: I like Hip Hop.

BodyShop: What other sports/recreational activities do you engage in?

Member: I’m a summer activities kind of guy. I like a lot of the stuff there is to do here in the Summer, and I play some B-ball as well.

BodyShop: Which are your favorite spots to do those things around Mammoth?

Member: The Lake Basin is cool.
 

BodyShop: What do you like best about The Body Shop Gym? 

Member: I like that it’s a smaller gym and there isn’t a whole lot of people in all the time, it’s easy to get on the equipment, you can get in and do what you need to do quite quickly. It’s also a friendly gym, people know each other here.
 
BodyShop: Finally, what is the one piece of work out gear you have that should probably have been retired a long time ago? (oh, come on, you know you have at least one item like that)

Member: My work jeans, I shouldn’t even be wearing them in the gym really, I just do because I come here straight from work sometimes.

Aaron and an inspirational picture of a bundle of muscles.

Our favorite machine

Introducing our favorite piece of equipment at the Body Shop gym, the Stairmaster Gravitron 2000. Made by the brand Stairmaster, but it is actually a weight assisted pull-up/triceps machine. It allows you to subtract a desired amount of weight from your total body weight, enabling anyone to do pull-ups or triceps lifts/dips. Lifting your entire body weight might not be for everyone (just yet), so here is your chance to work on those upper body muscles with a little helping hand. Amazing!

The machine as it's stands close to the entrance to the Body Shop main gym floor.

Knees are placed onto the platform and the desired handle bar grip is chosen.

If you ever have any question regarding operating one of our machines, please don't hesitate to ask the gym staff member on duty.