Curious for a look backstage at BfR Professional? Well, here’s your chance…
Almost one year ago, our New Year’s resolution was to make BfR Professional happen – for real. As founders of BfR, we (Lars and Martin) had already spent over one year meticulously planning and testing prototypes for our occlusion straps. Now a Kickstarter campaign starting in December 2016 would demonstrate to us whether there was any interest out there. After all, not that many people knew about blood flow restriction training then.
Off to a flying start
Fortunately, you guys were curious about this totally new way of working out – and about us. Our Kickstarter left us 125% funded, and in January and February 2017 we sent out our first products: the BfR Pro ARMS straps and the BfR Pro Elastic Training Tube. By then, our website and newsletter were also up and running. Things were quickly picking up speed, and in April we got our first interns in order to increase our efforts within sales and market research.
Bumpy road ahead?
Creating and launching new products can get rather addictive, and over the summer we decided to up our game and start developing the prototype for a digital product. Second generation BfR equipment, enabling you to take your training to the next level. We’d just received a grant from The Danish Foundation for Entrepreneurship, so we knew we had the money as well as the vision.
However, no pain, no gain; things got a bit uphill for a while... Imagine dozens of meetings with potential business partners, redesigning packaging, insane amounts of coffee and equally insane hours. And ordering a thousand new product manuals, only to find out that you’ve managed to turn the text upside down, doesn’t exactly help! But the point of mistakes is that you learn from them. That’s always been our philosophy.
For example, we learned that always doing things at the very last minute isn’t a sensible idea. Unless you like high blood pressure, that is. After having to speed build a wooden promo stand minutes before a crowd of eager bodybuilders and athletes would come surging through the doors of the Newcomers 2017 in Herning, we’ve solemnly made each other a promise to at least try to be in good time.
The Newcomers fair turned out to be a huge success, though, and our digital dreams are well on their way, so basically we haven’t looked back. Another philosophy of ours is that success isn’t something you get – it’s something you create.
In the second part of 2017, we brought in graphics and communications interns because we wanted to boost the visual identity of BfR and give our communication an overhaul. After all, everybody wants to look and sound good, right?
At BfR, we’re always eager to improve not just our muscles but also our minds, so in August we attended Inspire Convention 2017 in Denmark where one of the world’s leading BFR researchers, Prof. Jeremy Loenneke, spoke. And in November we flew to Portugal to join Web Summit 2017 in order to show off our digital prototype and do some serious business dating.
On Black Friday we were lavishing discounts on you guys, which you generously rewarded. Now it’s December, and we’re finishing off 2017 with an Advent Calendar on Facebook and Instagram. So swing by our page and profile if you feel like getting your hands on our products, body boosting supplements and a unique Christmas discount.
One big BfR family
All in all, it’s been an amazing year, and although we’ve learned a few lessons, getting enthusiastic feedback from you guys makes it all worthwhile. Lots of exciting things are in the pipeline for 2018, probably including our digital BfR product, an app and more youtubing.
So, the humble wish we want to make for Christmas this year is that you will keep following us and share your personal BfR stories with us and the rest of the BfR family. We’re together on this one.
Thank you for making 2017 an awesome BfR year!
Lars and Martin
Team BfR Professional
On a gloomy November morning, at a truly ungodly time of day, three guys got on a plane in Billund Airport. They were sleepy and had barely had the time to grab some breakfast or do their hair. And then there was that slightly nervous sensation in their stomachs. All in all, not the best basis when going on a date.
Pleased to meet you, Web Summit
Fortunately, a case of the jitters tends to go away once you’re on a roll, and we’re proud to say that that was exactly what happened. You see, those three Danish guys were us: Lars and Martin, the BfR founders, and Peter, our new tech consultant. As announced in our November newsletter, we were headed for Lisbon, Portugal to attend the world’s largest tech summit as part of its ALPHA programme. The goal: to promote ourselves, do some sweet talking and make new acquaintances. (Basically, everything you do on a standard date, right?).
Being a small Danish start-up at an international summit boasting 60,000 participants can be a bit daunting, but people there proved very open and curious. The opening ceremony on Monday with top speakers like Stephen Hawking and Margrethe Vestager dazzled everybody.
Abu Dhabi living
On Tuesday, we were busy at our BfR Professional stand promoting our occlusion training equipment, getting feedback on our digital prototype for the next BfR generation and connecting with potential investors. (This was when we got a memorable offer to move our business to Abu Dhabi!).
Wednesday was just as busy and exciting: Various business people from China, Hungary and Chile requested meetings with us, and we even managed to get roped in for two interviews for Portuguese television. On Thursday, we wrapped up our summit adventure by going to heaps of workshops and talks to gather inspiration.
The end of single life?
Now we’re back in Aarhus, processing our experience. Was it worth the time and money for us to go to Web Summit 2017? Absolutely. We may be a young company, but we’ve come home with international inspiration as well as a number of potential sales leads and partners. And let’s face it: Everybody likes being liked. That’s what dating is all about. So, motivated as ever, we’re going to transform all of this into value for you.
Whether we end up pursuing high living in Abu Dhabi, sipping cocktails in rooftop bars, remains to be seen..! But for now, we're staying put here in Aarhus.
Team BfR Professional
Daily life at a startup business is always hectic, with numerous tasks to be done, and BfR is no different. Often this means that less urgent things like regular blog posts just have to join the queue. However, this ends now!
In the future we plan on upping our blogging a bit. Obviously, you can buy our products and get results from that alone, but we also want to provide you with extra value – knowledge and inspiration. Which is why you will now see blog posts coming out on a slightly more regular basis.
So stay tuned, you guys, for heaps of inspiring posts with the latest news, training manuals, interviews with the BfR users and much, much more!
Fit when travelling
Blogging isn’t the only thing we are currently upscaling: If you happen to open the magazine easyJet Traveller some time during October and November, you will be able to find our ad asking, “How do you stay fit while traveling?” EasyJet has seven million travellers per month and the easyJet Traveller comes in 210,000 copies. We want to help business people and others who travel frequently stay on top of their training as simply as possible in their hotel, hostel, AirBnB or wherever. For that reason, this ad offers a discount code on all BfR products. View the October edition of the easyJet magazine here.
Your time matters
You might say that we don’t just sell quality training equipment; we actually “sell time”. We know that your time is precious to you, so by providing you top of the line BfR gear, such as the Traveler Pack, enabling you to stay fit and healthy anywhere in just a matter of minutes, we are essentially giving you more time.
The Traveler Pack contains an elastic training tube, our BfR ARMS set and a training programme for arms, which will enable you to do your basic workout anywhere. Check out the easyJet magazine or our shop here for further information.
So basically, lots of exciting projects are in the pipeline, and we can’t wait to share it all with you. Stay tuned, and let us take your training to the next level.
To your success,
Team BfR Professional
We've all felt the frustration of struggling to gain a decent improvement in muscle mass. That's not to say you're trying to become the next Mr. Olympia; but we're all looking for a better physique and increased strength.
Seeing new or faster results from your workouts doesn't always mean you need to jump on each and every new bandwagon of workouts or supplements. Nor do you need to start lifting scary amounts of heavy weights whilst letting out a cry that belongs more in a horror film than it does the gym.
The real secret to supersizing your muscles quickly is damaging the muscle fibres in the most effective way possible, then ensuring you give them time to rest, heal and grow.
A better way to train
Traditionally, heavy weight training has been thought to be the best way to fatigue the muscles. However, studies have shown that so long as muscle failure occurs, individuals saw little difference between lifting heavy or light loads.
So, how can you work your muscles to failure with lighter weights? Through blood flow restriction training.
It's a technique that's used by a range of athletes (from professional cyclists to multiple world rugby teams) to quickly build muscle without the strain of heavy weights and long workouts.
Blood flow restriction training 101
BFR training involves using a blood flow restriction band around the muscle, ultimately depriving it of oxygen and speeding up metabolic street onset. Once your oxygen dependent slow twitch fibres are fatigued, you'll tap into your fast twitch fibres - which have the best potential for growth! Usually this would only be achievable with heavy loads performed explosively. But by using occlusion straps, one study from the Journal of Applied Physiology showed increased muscle using weights as low as 20% of 1 rep max.
For more information, check out our other blog posts or our website to learn the basics about blood flow restriction training and how to use our BfR Pro straps.
Take it to the next level!
Team BfR Professional
Here at BfR Professional we are proud to announce that we have received a grant from The Danish Foundation for Entrepreneurship (Fonden for Entreprenørskab). For the uninitiated, this is the Danish national knowledge centre for the development of entrepreneurship. It also allocates grants for students with great ideas in order to promote entrepreneurship as a career path.
Competition is fierce, which is why we are incredibly proud and excited about this grant. Those of you who may be entrepreneurs yourselves will know just how taxing startup life and building a business can be. However, receiving a stamp of approval like this makes it all worthwhile! Now we want to turn this into even more value for you.
Great application and we believe there is a huge potential in this niche. At the same time, it is nice to see how far you’ve taken this as a team already with the development process.
Feedback from the Danish Foundation for Entrepreneurship
World domination, here we come!
Oh, we have big plans… Here at BfR we constantly want to stay innovative and ahead, and one of the many things we are currently looking into is prototyping. We’ll give you a small hint: It has to do with digital. The time is right to take BfR and you to the next level. For the moment, we want to keep our cards close to our chest, but stay tuned for more information by signing up to our newsletter here or follow us on Instagram here.
On a related note, this grant has also enabled us to join Web Summit 2017 in Lisbon on November 6-9. This is the largest tech summit in the world as well as a hotspot for entrepreneurs as well as investors, and as part of the ALPHA programme we are keen to exhibit BfR while boosting our inspiration and network.
Come and meet us there or stay tuned to our blog for a report on the summit. We will also be posting on Facebook and Instagram during our time in Portugal. As always, we welcome your feedback and personal BfR stories. Simply use the @bfrpro or #bfrpro on Instagram and we promise that we will find you.
Team BfR Professional
In the spring of 2017, BfR Professional teamed up with two physiotherapist students focusing on the qualitative aspect of blood flow restriction training, and how people perceive the use of this still very new training method. Below you can read more about their interesting findings from their bachelor project.
By Højfeldt R. Jeanette, Jensen H. Pernille, BA. Physiotherapy, VIA University College Aarhus, Denmark.
Background and purpose
The project includes six participants. A physiotherapist, two patients with varying injuries and three self-trained subjects, one with an injury. In addition to using physiotherapists, all participants have been using blood flow restriction training in time periods spanning from three weeks to three months.
The analysed data can be grouped into topics with key findings:
Blood flow restriction training is versatile in its use and can, for instance, be used to max out in the last part of your session after high load training, or to prevent further pain from an injury during training. When tightening the band, some participants express a problem. They aren't sure whether the band is too tight or too loose, which is a common concern among the participants. This means that every individual has their own strategy to ensure the correct use, and therefore the tightening is self-perceived. Despite this issue, the band is reported easy to use:
Even though the band is tight, it gives the muscles room to expand during training.
A common experience is accelerated muscle atrophy compared to regular training. The participants observed visual changes in the veins, as these became more proinent and with a blue and red colour. This is an observation that the physiotherapist confirms. Another observation during training is a fast burning and a lactic feeling in the muscles. Several participants described blood flow restriction training as having a different feeling to its compared to regular training. The exhaustion was somehow different. One of the participants described the post experience like this:
Three out of six explain that blood flow restriction training has prevented pain from a current injury when training. One of them says that:
Back then, before I used the bands, I could barely do my exercises without feeling pain in my injury - I went home without working my muscles. It just hurt enormously.
The participants express great joy and satisfaction when using blood flow restriction training. Some mention that this kind of training is: fantastic, different, awesome, effective, a short and hard workout. In particular, they justify the relieving ability of the bands which causes the muscles to be stressed before the joint:
Just as annoying the soreness has been, it felt equally amazing - it's great because I feel alive.
Some of the participants report struggles with the low load training and motivation at the beginning:
At some points, it's demotivating not to have the usual kilos for someone who's used to training with a high load. But suddenly, I can take far more repetitions, and I came to notice that my legs become really tired, even without hurting the joints.
Among the participants, the feedback is an overall positive one concerning motivation for doing blood flow restriction training. For some, it was the applicability, for others, the competition and socialising.
The participants feel safe using blood flow restriction training. This is explained by the fact that they don't associate low load training with high risk of injury, despite tightening problems and a lack of knowledge:
I can go crazy while knowing I'm not going to break. I feel safe using it because I know the muscles get tired long before it ever gets dangerous for me.
Some of the participants report that the perception of safety is being created by the connection with the physiotherapist.
All participants found blood flow restriction training to be effective and said that it had a positive impact both physically and mentally. However, there is an issue with the subjective tightening of the bands, which requires more knowledge. The informants experienced a lactic and burning sensation, as well as an increased soreness, but this was not experienced as pain. This training method will suit both the elite and patients with injuries. However, consideration should be taken because blood flow restriction training can affect blood circulation.
Hope you enjoyed this read!
Team BfR Professional
As we explained in our last blog post about how to hack your brain and never skip a workout, motivation in itself isn't enough to get you up and making a beeline for the gym or put your running shoes on and heading for fresh air.
It takes a lot more to build a habit of living healthily with regular physical activity which will get you from a "should" to a "must" when it comes to working out.
Your life comes from your rituals.
You need to develop and harness that extraordinary psychology that will promote the right state of mind which in turn will take you from thinking and waiting into action mode.
And this is as true for getting yourself to the gym or doing a home training session as it is for anything else in life, be it a job, running a business, prioritising family time or other meaningful relationships.
When founding BfR Professional, we both had 10+ years of experience with training and keeping fit. So we know how it feels to take a break from training before regrouping and recharging in order to get back into the game. Consistency is the absolute key to long-term health and well-being.
Our top 5 influencers here at BfR
Right, let's get to the point of this post (!) where we've gathered a top 5 of our favorite sources of motivation on Instagram which applies not only to fitness and training but life in general.
Dr. John Rusin is a strength and performance coach with years of experience with fitness and training sharing a mix of instructional videos with great exercise tips and tricks based on scientific research and years of practical experience. One of the main focus points is creating a balance between volume and intensity on the one side and injury prevention on the other.
Dr. Rusin has developed his own training programmes called Functional Hypertrophy Training (FHT) which can be used by anyone. On top of that, he is also an advocate for blood flow restriction (BFR) training, which we of course like a lot!
Mateusz M is a millenial guy who has a simple mission in life: "I want the world to be better because, I was here." Simple, yes, but hard to achieve! Or, is it?
Nevertheless, Mateusz M is killing it, especially on his YouTube channel with 954,470 subscribers and counting creating video content for motivation and inspiration for all and prompting us to take action in life and make a difference.
His most popular video "Dream" has almost 40 million views! Check it out here.
Joe Duncan is the man behind @before5am and is a firm believer that your day should start before 5 AM (doh!). The potential we all have is predicated on the amount of hours we dedicate to working towards our goals, and by starting early he believes that this will give you a competitive edge on everyone else.
@before5am typically uses long captions so you have to do a bit of reading, but do yourself the favour of taking the time to read and reflect on his message before scrolling on to the next "rah rah" motivation graphics.
Taking time to reflect is key - always remember to reflect.
Jay Shetty is a digital influencer and former monk (true story) who shares his world view of positivity and gratitude with the world on a daily basis, either on his Instagram account or YouTube channel.
In about 7 years, Shetty went from being a monk to launching his own YouTube channel in early 2016 and later his own digital morning show for the Huffington Post. Another proof of his uprise to online fame is him joining the Forbes 30under30 list with the 30 most influencial and innovative entrepreneurs in the Media category in Europe.
The final influencer and motivator on our list is the super entrepreneur and businessman Gary Vaynerchuck who truly embodies the word "hustle".
Since BfR Professional was established back in 2015, it has been a constant motivator to follow the NYC based entrepreneur Gary Vee and how he operates his businesses sharing insane amounts of content, both on Instragram and on his YouTube channel with extremely practical advise on how to run and scale a startup business.
However, @garyvee is in himself a motivational and inspirational character who shares his view on how he thinks we should look at the world and how blessed we are with our lives and the era that we live in with endless opportunities. (Brace yourself for a fair amount of foul language, though!).
Check out one of our favorite videos here titled "One life".
There you have it! Our list of the top 5 motivators right now whom you can start following today and hopefully become inspired by and prepared for a better tomorrow.
To your success,
Lars & Martin
Team BfR Professional
In this short video pitch, the team behind BfR Professional explains in Danish who we are and what our mission is. (English translation written out below).
Often people think that blood flow restriction (BFR) training is only meant to be done by hardcore bodybuilders and fitness athletes, but that's far from the truth.
BFR training also enables people who aren't comfortable with or able to do heavy lifting to still obtain the same level of hypertrophy (muscle growth) as with traditional high-load workouts.
For example, it's extremely effective for the purpose of rehabilitation and injury prevention for persons of all ages (+18). Many women also enjoy using occlusion straps to build more strength and firmness in thighs and bottocks.
The growing popularity and use of BFR (or occlusion training, as it is also called) across the world is undeniable; however, we still come across many people who've never heard about this amazing training method.
Here at BfR Professional, we want to move your physique from A to B with our customised products as fast as possible in the most effective, gentle way by the use of occlusion training. This trending workout form is based on an old Japanese training method named “kaatsu" which means “increased pressure”.
Stay tuned and make sure to sign up for our inspirational newsletter (which often comes with special offers and discounts) in order to not miss out on anything from our world.
Translation of the video is done in English below - just scroll down a bit.
We are BfR Professional and have a question for you.
Did you know that if you strap our products onto your arms or legs, you can train faster and more effectively?
Are you tired of the never-ending training sessions and heavy weights or are you struggling with injuries as we've done ourselves for the past many years? Or do you just need a great alternative to your current training routine? Then we have the solution for you.
We want to move your physique from A to B as fast as possible in the most effective and gentle way by the use of occlusion training which is based on an old Japanese training method named “kaatsu”, which by the way means “increased pressure”.
It is simple and intelligent training for all so if you desire faster and more effective training sessions at home, while travelling or in the gym, then visit our website at www.bfrpro.com.
To your success,
Team BfR professional
We all know the feeling that tends to creep up on you when you're about to go to the gym as planned but realise that you just don’t feel like it today. All those heavy lifts suddenly seem a pretty bad deal compared to a chilled hour of Netflix on your sofa. You really want to stay in today, but your conscience is pricking you. You obviously know the consequences of skipping too many workouts, so what do you do to make sure you stick with your long-term goals for your training?
How your brain basically works
The main thing to realise is that you need to hack your brain or it'll most likely get the better of you. And in order to do this, you first need a little basic knowledge about the biology of your brain.
Actually, the modern human brain consists of three different layers or brains, and when it comes to classic struggles of conscience as the scenario mentioned above, particularly the second and third brains are of interest: The second brain is referred to as the limbic system, and this is where our emotions lie – in particular the ones that like things to be easy and fun. Because of this, humans are biologically wired to choose safe, well-known options and conserve energy. Consequently, Netflix seems a much better choice than sweating in the gym, muscles screaming and all.
However, around the limbic system we have another, more modern brain called neocortex. This brain is unique to primates and humans and is where our thinking lies. And this is also your strongest weapon when trying to beat the carefree impulse to eat that bag of crisps, stay in bed or watch Game of Thrones all day.
How to BEAT that brain of yours once and for all
Basically, there are three things you should remember in your daily struggle against your baser instincts:
1: Stop waiting for motivation.
Any goal will inevitably contain a certain amount of suffering or sacrifice along the way. Too many people postpone the things they want to do because they just don’t feel motivated. Your limbic system is whispering to you that skipping one workout wouldn’t do any harm to your long-term goals because the limbic system would rather do something much more fun. This is when you must hack your own brain by using your neocortex instead.
Simply remember the rational part of you that knows full well that skipping another workout will be bad for your long-term training goals and embrace the fact that in reality there's no such thing as motivation. You are more than capable of doing something even though you don’t feel like it – so do it. And build consistency like a pro.
2: Comfort yourself that with occlusion training you will be able to train with less weight and for a shorter period of time.
Your workout will be over before you know it, and then an hour of Netflix may be well-earned. Remember that the important thing is to build consistency: Instead of skipping a workout entirely, it's better to train for a shorter period of time.
Many BfR users also report a psychological rush that might best be described as elation or pride when seeing and feeling the unique pump which arises during occlusion workouts. No matter how you felt prior to your workout, you'll surely leave the gym feeling content and relaxed, with endorphins swimming around your body like happy little tadpoles.
3: Choose to do your workout at home.
If you can’t be bothered to make it to the gym, why not train in the comfort of your own home? It'll enable you to "trick" your limbic system by simply choosing an easier option. (Remember that your brain prefers things to be easy and comfortable). With the BfR products, this is all possible. As an example, the new BfR Pro Glute Builder enables you to perform a wide range of exercises for your legs and buttocks – and you don’t even need any weights.
Once you get the hang of catching yourself or hacking your own brain whenever it only wants to do what's easy, there's no stopping you. It is all a matter of understanding the psychology as well as the biology behind it and exploiting that knowledge to your own advantage on a daily basis. And the more you do it, the easier it'll become. Building the right mental state will enable you to take it to the next level!
Links for further inspiration:
The structure of your brain, read more here.
Mel Robbins on motivation, read more here.
Hope this got you all fired up!
Team BfR Professional
Looking for inspiration for your next gym session?
You came to the right place! We've interviewed Romanian fitness champion Adi Moldovan about his exercise routine. He has been a regular at the gym for the last six years, but he actually entered the sports world at the age of three with gymnastics continuing with football and later martial arts for six years.
What is your exercise routine?*
Hammer curls with BfR Pro ARMS - set 1: 30 reps, set 2: 25 reps, set 3: 20 reps, set 4: 15 reps / 30 seconds break between sets.
Lying barbell triceps extension with BfR Pro ARMS - 4 sets of 20 reps.
Leg press calf raises with BfR Pro ARMS - 5 sets of 12 reps.
Two Arm High cable curls with BfR Pro ARMS - 4 sets of 15 reps.
Rope push downs with BfR Pro ARMS - set 1: 30 reps, set 2: 25 reps, set 3: 20 reps, set 4: 15 reps.
Standing calf raises with BfR Pro ARMS - 4 sets of 15 reps.
What tips do you have for those who want to start going to the gym?
To be persistent and remember that the results won't always come fast. You have to know that you have to work hard, so a lot of work and patience are necessary.
Also, it's a lifestyle; you can't just go to the gym and eat right for a month and then stop. To move forward and stay ahead you need a plan.
It's necessary to have a plan, otherwise you'll fail fast. At the same time, you also have to ask for help, always, because you never know it all. You always have to search for information.
Who did you ask for help?
My good friend and mentor Mihai that had been going to the gym for a long time. He helped me a lot with everything, so another thing to bear in mind is that you should always try to have someone to push you forward in your training sessions. It's such a crucial thing which I can't stress enough. Additionally, I've found a lot of information on the Internet.
Continuously ask yourself, “how do I get better and smarter”, e.g. which exercises would be better and how to execute those exercises.
Do you have any examples of websites that you read often?
I don't have any website that I visit often, but I'm looking at famous persons in the bodybuilding industry and I'm trying to follow their advice and do their exercises but adjusted for my needs.
How did you come across blood flow restriction (BFR) training?
I saw a guy called Anders at the gym using them and it caught my attention, and then he let me try his straps from BfR Professional. I saw a big difference in the pump, and that was something I'd always been looking for.
Why do you like using BfR Pro ARMS in your training routine?
Especially for the pump that you get during training! You always have to maintain that, and BfR Pro ARMS help in achieving this in a great way.
Are YOU our next fitness feature?
If you would like to be featured on our blog as our next "Meet the Users" individual and share your training routine and personal BfR success stories with the rest of the BfR family, please don't hesitate to reach out to us! Either via e-mail at email@example.com or on our Facebook page.
*Please note: This workout routine is only an example. You should adjust it according to your personal needs and current physical shape.
Take it to the next level with
Team BfR Professional