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Blast Arm Jiggle with 5 Best Triceps Exercises

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Do we all agree that arm jiggle is one of the worst trouble areas ever? Especially when you can literally feel your arm still waving goodbye after your hand has stopped moving? Well, adding a few sculpting moves for your triceps is the way to blast that fatty area and replace it with long, lean muscles that give your arm some gorgeous definition.

Overhead Triceps Extension on Stability Ball: Grab a pair of dumbbells and sit upright on a stability ball with abs in nice and tight. This move will really help to tone your upper arm. Click here for full instructions.

Overhead Triceps Extension on Stability Ball: Grab a pair of dumbbells and sit upright on a stability ball with abs in nice and tight.  This move will really help to tone your upper arm.  Click here for full instructions.


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Triceps Kickback: This move can be a little tricky if you don’t work your triceps often.  Be sure you’ve picked out the right amount of weight!  Click here for the full instructions on this move.


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Push Up Row: This move is a great way to pump up your average push-up!  It’s also awesome for your arms!  Click here for detailed instructions.


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Resistance Band Triceps Extension: Grab the end of a resistance band and get ready! This move is sure to push those triceps! Click here to find out how to properly perform this move.


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Kettlebell High Pull: Kettlebells are a great resource for lifting.  There are all kinds of moves you can do with them, so check out our Fitness Index!  For instructions on this one, click here!


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Courtesy of Skinny Mom


Honey-Habanero Salmon with Corn & Avocado Salad

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Honey-Habanero Salmon with Corn & Avocado Salad- serves 2

The key to this salmon is good sear, good seasoning and a little heat. The crunch of the salad really helps add texture to compliment the salmon – add pineapple, papaya, mango, or radishes to the salad, too, if you have them. Using the Tabasco Habanero Sauce in place of working with actual peppers gives a good amount of spice without tormenting yourself with cleaning and cooking the habaneros. Adjust the spice however you’d like here – the amount in the recipe is a good starting point. If you want a little more burn, gradually add more to the sauce.

For the salmon:

  • 2 6-8 ounce pieces of fresh salmon, skin on
  • kosher salt and fresh ground black pepper
  • 3 tablespoons honey
  • 1/2 teaspoon Tabasco Habanero sauce
  • juice of one lime
  • 1 tsp. light brown sugar

For the salad:

  •  1 large ear fresh white or yellow corn, shucked but left on the cob
  •  1 large avocado, pitted and cubed (squeeze a bit of lime or lemon juice on it before you cut it!)
  •  2 green onions, white and green parts cut in chunky pieces
  •  1/2 cup cilantro, tough stems removed
  •  kosher salt and fresh ground black pepper
  • a tiny drizzle of extra virgin olive oil (optional – i didn’t need it)

-  In a small bowl, whisk together the honey, Tabasco, lime juice and brown sugar. Set aside.
-  On a stove burner over medium-high heat, place the corn cob over the flame and rotate periodically (use tongs please!) until the corn begins to char a bit. Remove from the flame. In a large mixing bowl, cut the corn off the cob and combine with the avocado, green onions, cilantro and salt & pepper (and olive oil, if using). Set it in the fridge or cover at room temp while you cook the salmon.
- In a non-stick skillet, drizzle a bit of olive oil or a spritz of cooking spray and heat over medium-high heat. Season the salmon with salt and pepper and place skin side down in the pan. Cook for 3 minutes then jiggle the pan to make sure the skin isn’t stuck to the bottom. With a fish spatula or off-set spatula, flip over to the flesh side. Drizzle 2/3 of the sauce over the fish and cook for another 3-4 minutes. You want a nice sear & caramelization on the fish and the inside medium-rare to medium.

To assemble: Place one piece of the salmon on a plate. Pile on a big spoonful of the salad. Drizzle the salmon with a bit of the remaining sauce. Serve immediately.

Courtesy Of:

BlueBuds X

Running Insight

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BlueBuds X Fitness

14 Habits of People Who Always Stay Fit

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1. Exercise even if you only have 15 minutes to do it. A short gym routine is better than nothing if you’re really strapped for time or just plain exhausted. If you don’t have time to get to your gym but have 15 minutes before you have to shower to go meet your friends for dinner, do jumping jacks to Taylor Swift or something. You’ll feel better, especially if you spent your day sitting at a computer listening to Taylor Swift and thinking about how you should really leave work in time to get to the gym. (But then, well, didn’t.)

2. Speaking of, you know that feeling of planning to work out and then NOT working out? The WORST. Usually, working out just to avoid the feeling of sitting around in gym clothes watching Bravo and eating snacks and never actually going for your run is worth it.

3. Invest in a FitBitJawbone, or other fitness tracker. They’re not cheap (plan to spend around $100 to $130), but — they really do make you walk more, especially if you’re the type of person motivated by goals. You’d be surprised how little you walk in a day if you have a desk job. (You’re supposed to walk 10,000 steps a day but if all you do is get up in the morning, go to your cubicle, walk to and from your meetings, and then go home, you probably only rack up about 4,000, 5,000 if you’re lucky.)

4. Mix up your routine. Do yoga one day, interval training the next, and a light jog the following day. If your fitness routine doesn’t bore you, you’re more likely to stick to it. If you enjoy *~GiRlY~* workouts (Who doesn’t?), definitely hit up Beyoncé-themed spinning or barre burn. Always barre burn.

5. Instead of skipping a workout, focus on how great you’ll feel after. Working out isn’t always fun while you’re doing it, but the endorphin high you get after — or the myriad other benefits, like a sound night of sleep — are.

6. Don’t wait for an occasion to get in shape. If you only rush to the gym six weeks before you have a tight dress to wear to a party (or your wedding or somebody else’s wedding) you’ll kill yourself trying to meet unrealistic goals and feel miserable and down on yourself and be no fun at all. Then when it’s all over, of course you won’t want to go back to working out! Fitness is a lifestyle, not an exercise in vanity.

7. Eat. REAL FOOD. Don’t swear off alcohol or sweets or bread. (Especially don’t swear off chocolate — that’s too cruel.) You’ll be miserable and binge and feel bad, and then swear off all that food AGAIN and the cycle will repeat and you’ll feel worse every time! Don’t do it. Everything in moderation!

8. Keep weeknight drinking to a minimum. Weekdays are exhausting enough without alcohol. If you get smashed on Tuesday, you’re less likely to get up in time for your 7:30 barre class on Wednesday or even Thursday — studies suggest a night of drinking can make women sleepy in the days following. So drinking on a weeknight can really sap your energy level for the rest of the week, especially if you don’t have time to make up for lost sleep.

9. Work out at home if you can’t get to a gym. If you have cable, it probably comes with a whole slew of secret workout classes you can do on-demand. This is a great option for when you want to be active but don’t want to leave your house. Get a bright pink workout mat and have fun.

10. Buy a foam roller. For $18 you can get a little device that, when used for less than a minute before exercise, can increase your range of motion during exercise. Used after, it can greatly reduce soreness.

11. Exercise when you’re sore. Don’t do intense weightlifting by any means, but a light jog or brisk walk as part of an “active recovery” can help alleviate sore muscles more quickly than sitting on your duff doing nothing.

12. Focus on how you want to feel rather than how you want to look. Working out leads to increased energy and good vibrations all around. Why do you think Richard Simmons is so peppy and cheerful all the time? Focus on feeling good rather than looking good and you’ll “see” results quickly.

13. Remember that the main goal isn’t to run 10 miles a day, it’s just to do something physical. If you feel like you just can’t bear to go to the gym, just plan to do five minutes of exercise once you get there. Chances are once you start, you’ll go for longer.

14. Get sleep. The more you work out, the more you’ll want to get a good night’s sleep, so it’s a self-perpetuating cycle. But if you’re crashing at midnight and trying to get to a 7 a.m. yoga class, you’re not exactly setting yourself up for making it there.

Courtesy of Cosmopolitan

Biking JayBird MTB

Reign featured in BICYCLING magazine Editors’ Choice.



3 Kettlebell Exercises For Abs, Butt, and Legs

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This summer, feel like a million bucks in your bikini by training with kettlebells. Exercises using kettlebells, those canon-ball looking weights, are a great way to incorporate cardio and strength training for a smarter workout. Get bikini-ready with these three kettlebell moves that tighten and tone glutes, abs, and legs.

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Kettlebell Swing
The kettlebell swing is a great butt and leg exercise. “This all in one move uses power and momentum for a good cardio component, while also targeting glutes and hamstrings,” says Paul Katami, a certified personal trainer featured in theUltimate Kettlebell Workouts for Beginners DVD.

For proper form, make sure you hinge slightly at the waist and aren’t doing a full traditional squat to start the swing, explains Katami. It’s more like a mix between a swing and dead lift to get that powerful hip movement in the swing, he says.

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Single-Arm Kettlebell Snatch
“The single-arm kettlebell snatch uses the fundamentals of the swing but lands the weight above the head for added work,” says Katami. This move fires up the legs, core and upper body, which all must work together to control the power and force of the weight.

For beginners, it’s best to go slow and master the movement. “Be careful of ‘flipping’ or ‘knocking’ the bell into the wrist when landing the bell into the high positions,” suggests Katami. Focus on the rotation of the bell and careful placement, rather than speed.

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Kettlebell Windmill
The windmill is all about the core. “This move promotes core rotation hitting all the muscles of the abdominals and some in the back,” says Katami. To properly execute this move, go at your own pace and range—don’t worry about reaching the floor, advises Katami. Focus on actively reaching for the ceiling while rotating and reaching for the floor. This will help improve range of motion and stabilization.

Fitness health JayBird Outdoor Races and Places

JAYBIRD // Ragnar Trail – Zion

What an adventure and fun experience embracing the elements and learning what your body is really capable of. We went from sunny and warm to 6″ of snow all within 12 hours and everybody just kept on running. Big thanks to Ragnar and all the teams for the dedication and good times. Power Your Passion.

health Training


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Planks are the best. You can do them anywhere, and they work practically every muscle in your body (well, as long as you do them correctly). They’re definitely one of the bestexercises for your core, especially the transverse abdominals, which helps stabilize your spine and keep you upright. But hanging out in a simple pushup position for longer than 90 seconds can start to get boring. So…what can you do?

Shake it up! While a plank is a stationary exercise, there’s no reason you can’t switch up the basic position — and amp up the benefits. Sara Haley, celebrity trainer and founder of fitness and lifestyle brand The Daily Sweat, shared six updates on plain old plank with us. Check them out!

Elevated Plank

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Take your feet to an unstable service, like a stability ball or Bosu or, even better, a Kettlebell. Put the ball of one foot on top of the Kettlebell, and put the ball of your other foot on top of your flexed other heel. The instability will require you to squeeze all your muscles tighter to stabilize, especially your butt and abs. Work to hold for 30 seconds to one minute.
Body Bar Plank
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Balance a Body Bar on your back from your head to your toes. This not only adds weight to your plank, but will help you make sure that everything is perfectly aligned. If it’s not, the body bar will not stay on your back. Work to hold the position for 30 seconds to one minute.
Spiderman Plank
Start in a normal plank position, then bring your right knee to the outside of your right elbow. Repeat on your left side. You can add a pushup in-between the Spiderman move on each side, or, for a more advanced version, push up as you Spiderman. Repeat for 10 to 12 reps.
Extended Plank
Begin by reaching out one hand at a time, without letting your hips move. Then lift one leg off the floor at a time. Finish by reaching opposite arm then leg off the floor at the same time. Make sure the hips stay stable and the arm and leg move simultaneously. Hold each position for a count of two. Work for six to eight reps on each side.
Tick-tock Plank
Begin in a normal plank position on your hands. Lower one forearm to the floor a time (right-left) and then crawl back up (right-left). Repeat again but lead with your left. Continue alternating for 10 reps total.

Courtesy of:

JayBird MTB

JAYBIRD // Sea Otter Classic 2014

Jaybird was well represented at the infamous Sea Otter Classic. Many wins and podiums for our riders and an expo booth that was non-stop each and every day. See you next year!

Ride Your Bike // Power Your Passion

BlueBuds X

JAYBIRD // Cody Kelley – 1st Place Sea Otter Classic Dual Slalom

Jaybird Ambassador and young gun Cody Kelley laid down some heaters all day long, qualifying 1st in the PRO Men’s Dual Slalom and taking it all the way to the top spot of the podium in the Finals.

How To