Wednesday, 28 May 2014

Signs of Overtraining

As I have discussed previously over-training can be a major problem. What follows is the basic signs that may indicate that you might be over-training.
1.       When you experience failure and you can't complete you normal workout, when you feel like your strength and stamina is deteriorating.
2.       When you become restless and you cant sleep.
3.       When you experience unusual painful limbs.
4.       You feel fatigue, sluggish and useless after training.
5.       Your immune system is compromised and you often feel sick.
6.       Loss of appetite and dehydration.

7.       Losing Lean Body Mass.
t    There is obviously a few more signs that I haven't mentioned, but if you feel like you have some you can just  add it to our blog. Next we will talk about over-training syndrome. 

Monday, 26 May 2014

Overtraining and Diet.

Programs are often designed to meet specific needs and goals, one should always train according to his/her fitness level and ability. Most people get involve in binge eating to thinking that training will get rid of all the calories they take in which is WRONG!! People are very ignorant, they are often misled and don’t understand that 80% of their body composition is determined by how they eat. If you really want to lose body fat start eating right instead of over-training and then crediting yourself with the heaviest meal. Overtraining is the real danger and can results in extreme physical deficit. To avoid overtraining get plenty of rest and sleep after a full workout to allow proper recovery, always have your rest days in between you training session.

At iFitBeauty we have programs that emphasizes we’re not focusing only on training but often encourage our clients to follow our exclusive meal plan to get greater benefits. In the next chapter I will discuss basic signs and symptoms that may indicate that you may be over-training. 

Friday, 23 May 2014

Split Training Essentials Part 2.

To continue with Split training essentials we will be giving you more ideas on how to effectively split your training program for the best workout results.

GET PLENTY OF REST: With exercise rest is just as important as exercise self, never think that by training 2 hours a day with 6 hours of sleep will maximize muscle growth. Most of the bodybuilding pros sleep anywhere from 8 to 10 hours. Usually if you have to wake up in the mornings with an alarm clock, you are not getting enough sleep. Anabolic Growth Hormones reach there peak in deep sleep.

With any exercise routine regardless of your goal you have to keep your intensity levels high. The following is examples of split training routines;

2 day upper/lower split routine;
Day 1: Quads, Hams, Calves, Abs
Day 2: Chest, Back, Triceps, Shoulders, Biceps
Day 3: Rest
Day 4: Quads, Hams, Calves, Abs
Day 5: Rest
Day 7: Repeat

3 Day push/pull routine;
Day 1: Back, Biceps, Abs
Day 2: Hams, Quads, Calves
Day 3: Triceps, Shoulders, Chest
Day 4: Rest
Day 5: Back, Biceps, Abs
Day 6: Hams, Quads, Calves
Day 7: Triceps, Shoulders, Chest.

Wednesday, 14 May 2014

Split Training essentials part 1.

Take it from the pro's, split training is the way to go to get the best out of your workout! A full body workout, provided that it is high intensity and a good routine will produce some amazing results! And with splitting you will get more from less.

The first thing you have to do is ASSESS YOUR WEAKNESS, for instance if you have weak or small pecs, start your weeks workout routine with pecs and if you have very strong legs end the weeks workout routine with legs. Prioritize your weakest body parts first and your strongest last.

 WORK BIG TO SMALL, your biggest muscles in your body is legs, back and chest, when you use split training you should train these parts first and the smaller parts like your biceps, triceps and shoulders last because they are the supporting muscles for when you train your bigger muscles with exercises like bench press, and if you tire out these smaller muscles you will not be able to grow your bigger muscles so effectively.

Stick around for part 2.

Monday, 12 May 2014

The effects of Kinesio-Taping


Kinesiology tapes are one of the most therapeutic tapes used during Sport performance to minimize or control injuries. Most sport physicians use it to correct postural abnormalities, as a result of the tape recoiling properties it correct the alignment of weak muscles as well as facilitating joint motion. We apply this tape directly over muscle to decrease pain and inflammation during acute injuries.

The tape can also be used as a support mechanism for muscles in movement by relaxing overused muscle. If you bumped yourself or had a direct blow and have excessive swelling and pain, because of the tape’s natural healing properties it increases natural blood flow around muscles so we apply immediately after injury. It’s non-restrictive so it allows full range of motion.


Application can only be done by qualified therapist as it is applied in specific general shapes and techniques to treat specific injuries or disorders.  For best application come see us at Ifitbeauty.

Thursday, 8 May 2014

Why men AND woman should train with weights

A common miss conception with woman is that if they train with weights they will become bulky and they think that they should only do cardio, while cardio is important, weight training is good for woman because you will lose body fat as your lean muscle mass increases so does your metabolism which means that you will burn calories all day long (even while sleeping).

Unlike men woman typically wont gain size from strength training because woman have 10 to 30 times less testosterone in their bodies which causes muscle hypertrophy, woman will however get muscle tone and definition because of the increase in burnt calories.

Other benefits from weight training is a decreased risk in osteoporosis, injury, back pain, diabetes, heart disease and arthritis. you will also increase your physical strength and improve your athletic performance. 

Here at IFITBEAUTY we have the facilities and equipment for cardio, weight training and everything you need to reach your goals.  

Friday, 2 May 2014

iFitBeauty is better than ever. Not only is our personal training studio  bigger we also have more treatment rooms. I would like to introduce everybody: Nikki (owner) and Personal trainer with 20 years in the fitness industry and Personal Trainer since 2000. Also doing Laser and Peels. Memory with beautiful strong personality trades and kind heart  got an Honors Degree in sports Management and she is a qualified nail technician and has been with iFit from the time we opened in 2013. Grace, is one of the best beauty therapist you will ever come across with her humble and quiet spirit its a absolute pleasure to be treated by her and she is also a qualified skilled nail technician. Dinah is the "dragon lady" personal Trainer. Shows no mercy but trust me you will get your results. Don't let her beauty and smile misled you. She is also qualified in doing Kinesiology Taping and is brilliant in working with clients that need some rehabilitation. Wynnie is not only a personal trainer but also a beauty therapist and a definite choice to do your full body massage. Magic hands!! David is our baby but a qualified personal trainer and got a passion for the fitness industry. He is also a qualified spinning instructor and also push till you do what you came to do at our gym.

Ifitbeauty is unique in the sense that we are the only personal training AND beauty  "one stop" facility of its kind. We take care of your health and skin and we cater for men and woman. The best is that we do it at affordable prices.

We are not here to compete with the personal training facilities out side and therefore offer better quality training with guaranteed results for a third of the price.

The beauty treatment is of the highest quality and we make sure we use only the best products so that we can take pride in everything we do!