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Category: New Update

Home › New Update (Page 2)
September 30, 2022 0 In New Update

UNVEILING OF THE LONG AWAITED FITLIFE 2022

UNVEILING OF THE LONG-AWAITED FITLIFE 2022

What is the FitLife event at Bodyline Gym all about

Fitlife is a yearly event hosted by bodyline fitness, arguably one of the best gyms in Nigeria with multiple branches in Lagos and Abuja Nigeria.

The Host Fitlife in partnership with Bodyline was hosted for the first time in 2017 to bring together fitness lovers and enthusiasts from around the country to compete and showcase the new skills that have acquired throughout the whole year of training and also win cash prizes while at it.

 Fitlife is a non-profit organization that hosts the event FitLife in collaboration with BodyLine gym once a year for the purpose of encouraging and supporting the up-and-coming fitness community.

Bodyline fitness has successfully held 3 events since the inception of fitlife, 2017, 2018 and 2019.

 The impact of the pandemic was felt tremendously in the fitness industry in Nigeria putting the event on hold for 2 years, until now, when we have fully lived with Covid-19.

Thankfully the wait was not in vain because this year FitLife is back bigger and better with the promise to be the most memorable one yet, as Bodyline has partnered with Noreenberger to host this year’s event.

For This year’s Fitlife,  Bodyline has partnered with Norrenberger 

They have themed this year’s event FITNESS, FAMILY, FUN

norrenberger

Who is Norrenberger?

Norrenberger is a leading independent financial service group that provides bespoke financial solutions that add value to our individual and institutional clients.

Our component companies are licensed and regulated by the security exchange commission (SEC) to provide investment banking and asset management and security trading to our discerning clientele.

The unveiling of the event was nothing like we have seen, very colourful and full of fitness industry big names and a lot of press coverage.

A question and answer session was held where the CEO of bodyline and Norrenberger and the organizers of fitlife answered a few questions from the press and stakeholders.

Norrenberger signed a 5-year partnership deal with Bodyline and this year they are giving away prices in excess of sixty Million Naira (60,000,000) However these will be split among the top 3 winners for each of the names categories below.

Unlike the previous events where the highlight was Abuja’s Fittest male and female category, this year the Fitlife organizers have added a Strength category to the list of events.

  • Marathon – 1st, 2nd & 3rd

  • Abuja’s Fittest Male (Culminated Points)  -1st, 2nd & 3rd

  • Abuja’s Fittest Female(Culminated Points)  -1st, 2nd & 3rd

  • Abuja‘s Strongest Male (Culminated Points)  -1st, 2nd & 3rd

  • Abuja‘s Strongest Female (Culminated Points)  -1st, 2nd & 3rd

To register for the 2022 fitlife event click the link www.abujafitlife/register

TRIBE SPORTS STORE is excited to be a part of this event.

Article Written by: @fitkaytoday, @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
September 15, 2022 0 In New Update, Workouts

HIRING A PERSONAL FITNESS TRAINER  Is it worth it?

PERSONAL FITNESS TRAINER

HIRING A PERSONAL FITNESS TRAINER Is it worth it?

What is a personal fitness trainer?

A personal trainer, known as PT, is a paid fitness trainer, or instructor who guides, supports challenges and programs your growth for the best results one-to-one. Good personal trainers often track performance and overall growth iteratively and dedicated and allocate time to work with as a service.

I would argue that in this day and age this will be one of the best investments you make for your health and fitness in 2022 going into 2023. Why?

Well, a  fitness trainer is not just a person you see 3 to 5 times per week or someone who puts you through a rough training session. A fitness trainer brings so much knowledge about your potential fitness goals and plans to bring those goals to fruition.

Many newbies on the fitness journey make the mistake of jumping into training without any kind of guidance or understanding of the various types of exercises or routines to use, other than the ones they see on their body goal instablogs and ‘trainers’. In Nigeria, a career as a fitness trainer is not taken as seriously as it should be, but that notion is gradually changing with more people opening their eyes to the need to hire one

Here are 3 strong reasons you should hire one immediately.

A TAILORED TRAINING PLAN

We all know that one new member in the gym who has no knowledge of how to use the equipment but refuses to ask for help, over the many years of visiting many gyms in Abuja, I have seen this trend play out. They may end up doing nothing and wondering why they don’t see progress.

 A fitness trainer after understanding what your goal is will create a training plan geared towards your goal whether it’s weight loss, bodybuilding or more, that way as soon as you start training you know exactly what you are doing and how long it’s going to take to get done.

ACCOUNTABILITY

Most people don’t achieve the goals set at the beginning of their fitness journey because of one reason, they are never held accountable.

This is the same reason we bail out on social engagement and simple tasks like cleaning our houses. Life happens and somehow we fall short of our commitments because we are overwhelmed and exhausted.

When you hire a fitness trainer, you are also hiring someone to keep track of your progress no matter what life situations you may be going through.

Because you have already paid for the service it’s going to be harder to skip a workout and even harder to call your trainer and explain why you won’t train.

This factor, in my opinion, is one of the reasons personal fitness trainers are often successful and very much worth every kobo.

REALISTIC EXPECTATIONS

Now, this expectation topic is a very sensitive one, because most people start off with big goals and expectations for themselves, and the problem is that many of those goals are always unrealistic.

According to science, it is recommended to lose 1kg to 1.5kg of weight per week, this type of slow-paced weight loss is excellent because you only need to apply small reasonable lifestyle changes you can sustain, Rather than all the loose weight of 100 kg in 1-week programs I see people paying for online that may lead to other health problems or possible injury.

Hiring a personal trainer can help you keep your goal as realistic as possible, so you are most likely to achieve and maintain your goal.

When you decide to hire a trainer, make sure your trainer has the right training and experience to get the job done. Ask for past success stories and varied results. Remember that just because someone may look like you may not result in the same outcome or journey.

COST

Cost is solely dependent on the trainer, there is no fixed rate at least not here in Nigeria.

A good trainer with experience will cost between 30k all the way up to 100k or more per month. Some people may ask if a trainer certificate is necessary to be called a trainer, well that is up to the client, you. Make sure to reflect on your experience with the trainer. Do you feel comfortable with them? Can you take risks and be safe, are you motivated and enthusiastic to come back for more? Does the commitment to challenge feel exciting with their guidance or more literally a pain?

Article Written by: @fitkaytoday, @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
September 5, 2022 0 In New Update

Is the motivation to exercise something you can learn?

Is the motivation to exercise something you can learn

Is the motivation to exercise something you can learn?

Exercise and being active are harder as we get older, but they shouldn’t be, right? All I can say is, that it got harder when there was no structure after Uni and when it did get easier I had cut out all the fun parts of my life and just dedicated myself to working out, hours and hours a week. But that motivation and dedication are almost non-existent.

After watching Emily Balcetis on Ted Talks sharing her study on motivation and ‘why some people find exercise harder than others, it made me think, that I can actually train my brain and myself to be more motivated. Here is what I learned.

Avoid distractions – Internal / External

Is your motivation for health and wellness rooted in people or the influence of others

For as long as I can remember, training has always been my escape, and with how crazy life can get, escape is always very important for my sanity. Some people only develop the same drive from training with other people or attending group classes.

From my years of training distractions, a lack of drive begins to set in when I start getting bored from the activities I regularly engage in. switch up your training style and training activities every now and again, I have found that it brings back the excitement in training.

I remember switching from bodybuilding to CrossFit training during the covid lockdown it was an absolute experience, and the results were even more exciting.

What your mind believes your body achieves

In the study, Balcetsi revealed in her results that participants responded to physical activity better when they believed they were getting a nutritional drink that aided their health versus those who did not. Time and time again science and athletes have proven that your mind has the ability to alter your body’s ability to achieve a task in turn the result. So why not be conscious of it?

Why not …

  • Tell yourself what you need to achieve a goal; positive affirmations.

  • Keep a visual reminder of your goal.

  • Eat and drink food you know will support your goal.

What your mind believes is what makes it possible to achieve your goals.

Manageable and Realistic goals

 Setting realistic goals is key to keeping motivated and in turn, makes your goal manageable. We all know the feeling when you train with a ‘fit’ friend or trainer who makes you do a wild workout that affirms your belief of being out of shape; what a bummer. Or better yet you try a short-lived workout that you expect to lose 15 kg in a month, not realistic or healthy.  Keep a track of your progress either visually, distances covered if running, progress in strength or endurance, improved recovery, reduced injury and ability to do a certain routine.

Stay Focused- Eye on the Prize

One of the lasting impressions I got from the talk was the importance of  Keeping your eyes on the prize and your focus. Balcetis used this practical way of explaining our focus with this. Place your arm thumb in front of your face about a foot away and focus on it, notice how everything else is blurry, unimportant and in that moment, not your intention. We need to use this very concept when thinking about goals. Even our environment and what we are surrounded by can distract us from the focus of ‘the thumb’. So my advice, be selective about the environment you want to use to achieve your goal. This can be the people, the facilities, the smells, the music you listen to and the energy.

Article Written by: @fitkaytoday, @mr_intensity365

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
August 29, 2022 0 In Apparel, Apparel, New Update, Workouts

The importance of Sports Bras: Are you getting the right support?

The importance of Sports Bras: Are you getting the proper support?

Whether you are an experienced athlete or just a fitness enthusiast a sports bra is an essential part of your workout fit, so picking the right sports bra with the proper support is essential.

The importance of a sports bra can’t be overstated, depending on the activities you are engaged in. It can be the most important accessory in your fit, it can be the difference between a great workout and a not-so-great workout.

Breast

Breasts also known as mammary glands are made up of tissue, and are mainly supported by the skin and a few fragile ligaments, so they need extra support during repetitive high-impact activities.

Just like that saying goes, not all fingers are equal, well not all bras are equal. While a CROSSFIT athlete will need a bra that supports high-impact repetitive activities, a person attending a yoga class or even taking a walk may need a bra that allows more freedom and flexibility.

Things to consider when buying a Sports Bra

Before picking a bra that best suits your activities the most first of all consider the sizing.

Measurement will defer from Brand to brand and with the style. A Lot of the time your regular bra size and sports bra sizes won’t be the same.

Below are a few key points to consider when making your choice.

Support:

Your sports bra must feel tighter than your regular bra, try jumping up and down during your fitting to see how much bounce there is.

Sport Bra for Support

Comfort:

Yes, we said the bra has to be tight, but it also has to be really comfortable.  Check the fabric.

Band:

The band should be firm around your body, it shouldn’t be digging into your skin.

Sport Bra Back View

Cup Size:

Your breast should fill the whole cup without any bulging over the top.

 

Recommendation:

Select a bra with good DRI FIT material, or moist-wicking technology. This will help keep you dry and comfortable throughout the workout.

Activities for Low-Impact Bras

Characteristics: thinner material, thin traps, often round/v shaped. Often little to no padding or support.

Just as the name implies, these types of bras offer less support to the breast. Some people may not see the need to make use of a bra during these types of activities, but even light activities done without a sports bra can cause pain and discomfort most times.

Low-impact activities like yoga, walking, golfing, hiking or pilates create less bounce, hence going for a low-impact bra and good support is ideal. Our recommendation to people with larger breasts is to go for a medium-impact bra even when performing a low-impact activity. 

Activities for medium Impact  Bras

Characteristics: thicker material, medium traps, often round/v shaped. Padding for cup shape and often has a thick band.

Weight training, rowing, skating, and cycling are all considered medium-impact activities as they require a lot of movement but are not as intense as high-impact activities. A good, comfortable Bra should get you through these types of activities.

Activities for High-Impact Bras

Characteristics: thicker material, thick traps, often round/v shaped and can mimic bra sizes. Padding, support and coverage are guaranteed.

Activities such as basketball, Crossfit, running, dancing and football will require a bra focused on maximum support as these activities require intense movements, especially for people with larger breasts.

Getting a high-impact bra means you get to enjoy your workout without worrying about the routine nip slip or full exposure occurring. Hallelujah, no need to readjust.

Conclusion

If your daily workout routine includes a mixture of medium and high-impact workouts we at Tribe suggest the Under Armour Qualifier Bra or the Adidas DRST Bra, Higher state seamless bra….

Article Written by: @fitkaytoday, @mr_intensity365

 

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
August 22, 2022 0 In New Update

What’s in My Gym Bag? The Essentials.

What’s in My Gym Bag? The Essentials.

What to have in your gym bag and why does it matter?

Ever arrived at the gym and realized that you forgot something like headphones, socks, or believe it or not your gym shoes, I know I have forgotten all 3 of them at one point or the other.

What type of Gym bag should I have?

Before you start packing your gym bag after reading this post you may want to consider the size of your bag and how much stuff you throw into the bag. It makes no sense to carry a bag that is too big or stuff so much into a small bag. The right size of gym bag has to be able to carry all of the things you need for the gym, and also be mobile enough to carry on a taxi or public transport.

There are various types of bags, drawstrings, duffle bags, mini duffle bags and backpacks. Make sure to check the lining of the bag and if it is water resistant, thank us later. Keep in mind that a good quality bag with compartments can often cost more money so factor in your use and activity.

What should be in your bag?

  • Waterbottle (100ml)

  • Gym shoes

  • Snack

  • Headphones /Charger

  • Towel

  • Spare Gym clothing

  • Cold or Heat Spray/Aboniki

  • KT Tape (Kinesiology Tape)

  • Training Gloves

  • Wraps/Bandages

  • Hygiene /sanitary products

  • Slip-on/Crocs

  • Deodorant

  • Plastic Bag (for wet stuff)

Spare of everything –  we MEAN it.

Sweating buckets is not a joke. For many of us that are based around the centre of the equator, humidity, heat and damn right lack of light or A.Cs make it impossible to keep dry.  Having an extra pair of all my training gear is essential. An extra pair of shorts, socks, underwear and a shirt are almost permanently in my bag. For a lot of ladies having an extra pair of sports bras and even emergency sanitary products makes the biggest difference when faced with the sudden realisation of starting your period.

What injury items to have to save the day?

I am no professional when it comes to injury prevention but I can sure tell you that some of the items I’ll mention may just save your life and that of a fellow gymmer. Using cold spray or heat spray products helps with sudden inflammation or DOMS that I am recovering from. An all-time favourite that can be bought anywhere is Aboniki; the cure for all ailments, according to our parents in West Africa.

Bandages, wraps and kinesiology tape are a must-have in your gym bag. Why you might ask? Well if you suffer from acute or on-and-off joint or pressure, these can support that, especially when you pull or sprain a muscle. But… if the pain continues you definitely need to see a professional.

Toiletries and keeping up hygiene with all the sweat.

That funk you got is not cute. Having the funk after a workout is pretty normal but not handling it …is well not great. A lot of the time gym users forget that toiletries and hygiene products are an essential addition to their gym bag and general hygiene habits. Having a towel to wipe yourself and the equipment after use cannot be overstated. We all hate looking down at the equipment and wondering who could have done this (gasp).

 

Toiletries could include, deodorant, a wash bag with soap, shampoo/conditioner, body lotion and even some good funk, your favourite perfume. But remember that even a change of training shoes is also a great way to maintain healthy feet and avoid the funk too.

 

Article Written by: @fitkaytoday, @mr_intensity365

 

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
August 8, 2022 0 In New Update

What You Need To Know About Carbs: How to make better choices.

What You Need To Know About Carbs: How to make better choices.

When the word ‘Carbs’ comes up in conversation we seem to go into recall mode, wondering how much I just ate and the dreaded voice that says yep you are going to get fat.

Well.. that’s not 100% true if you know what those carbs are and what they are doing for your body. After reading a couple of insightful articles and a Ted episode by Richard J. Wood on ‘How do carbohydrates impact your health?’, it was clear that I too needed a reminder about it.

So what is a carbohydrate?

A  ‘Carbohydrate is the nutritional category for sugars and molecules your body breaks down (J.Wood). There are 2 types of carbs, complex and simple carbohydrates. These two carbs are different due to their molecular structure.

Glucose, Fructose and Galactose are monosaccharides that are simple sugars and carbs. Link two of these together and you get Disaccharides like Lactose, Maltose, or Sucrose.

Complex carbs have 3 or more simple sugars that are strung together.

Breaking down Carbohydrates

When these complex carbs are consumed your small intestine breaks down the complex carbs into monosaccharides which your cells can use for energy. So when you eat carb-rich food,  the sugar level in your blood goes up.

Here is the INTERESTING PART … Your digestive tract does not respond to all carbs the same way.

 Carbohydrates with a starch base, like puff puff versus a piece of broccoli that is more fibre-based, have very different impacts on the body and our body’s ability to break down those carbs on a molecular level.

Your Sugar Level and Carbohydrates

So you may be wondering what this has to do with making choices about what you consume. Well, it has a lot to do with the amount of sugar our carbohydrates contain and their Glycemic index of them; how fast glucose/sugar is released into the blood.

Things with high starch carbs like bread/crackers can be so easily digestible in the blood which increases the blood sugar level faster. Foods like these have a High Glycemic index; foods that raise the sugar level in your blood quickly. This can be seen more clearly in something high in glucose, like a soda ( Fanta, Coke, Sprite), hence the sugar rush and dreaded crash.

If you eat food high in fibre like vegetables, fruits and whole grains, they have a Medium Glycemic index.  The sugar is slowly released into the blood because of the beta bonds that connect the carbohydrate. Eggs, cheese and meats have the Lowest glycemic index.  But for those that are vegan other alternative options are also on the market.

In summary, try to eat more food that has a Medium to Low Glycemic index. This allows for the slow release of energy.

High Glycemic index ( Try to avoid)

Medium Glycemic index ( consume regularly)

Low Glycemic index ( consume often)

Processing sugar in the body and the effects

When sugar moves from the digestive tract to the bloodstream your body tries to transfer this into the tissue to be used for energy. Your pancreas releases Insulin to be used for sugar management, so when you eat something with high sugar insulin is released into the body that prompts muscle/fat cells to let glucose in to start to turn the sugar into energy.

Consuming a lot of high glycemic index carbohydrates,(sugars) may lead to insulin resistance and cause the term ‘Metabolic Syndrome’. 

This resistance has been suggested by some scientists to show up as symptoms such as:

  • Increased waist circumference
  • High blood sugar
  • High blood pressure
  • Cardiovascular disease
  • Type II diabetes

The big Idea. 

Be more conscious about what you eat and what it is doing for your body. Fuel your body to perform and not just the craving that we all give in to. Eat in moderation and remember to DOMINATE DON’T COMPETE.

Article Written by: @fitkaytoday, @tribesportstore

 

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476
August 2, 2022 0 In New Update

Beginners Guide to TABATA: What is it?

Beginners Guide to TABATA: What is it?

Ever heard about TABATA and thought hmm that sounds like a nice meal.  Well, you are not alone.

TABATA

TABATA

TABATA

TABATA

What is TABATA?

TABATA  is a type of High-Intensity Interval Training (HIIT)  workout that is completed in four-minute increments with 10-second rest in between.

It is  20 seconds of intense work followed by 10 seconds of rest; it is the process of consecutive work and rest cycles that go into a 4-minute round of TABATA.

This cardiovascular workout elevates your heart rate and burns many calories in a short burst of time with the maximum effort that you are sure to feel.

How often should I do this workout?

Tabata is a great cardio workout and can be done every day if you want, but variety in your workouts is key to help aid in improving overall muscle development, mobility, flexibility, strength and endurance.

This kind of high-intensity work can be done 2 – 3 times a week after your strength training sessions and steady-state cardio.

Is Tabata harder than normal HIIT?

To a certain degree, this workout would be more challenging for a beginner but would give results that require resilience.

Can I use other gym equipment during TABATA?

Of course! These workouts can be done with your own body weight or with weights and resistance bands of your preferred level to increase intensity.

But, it is essential to note that taking a very heavy weight will tire you out, so it would be advised to use a light to medium weight to complete the needed reps for each cycle.

Where can I do A TABATA workout in ABUJA?

The TABATA session at Bodyline Wuse 2 hosted by Personal Trainer Uduak (Dkara Fitness)  is a great way to get yourself working.

Uduak aka Dkara Fitness

Review

“I went to the TABATAFest hosted by Dkara Fitness on Saturday, July 2nd 2022 and it is fair to say that the workout is not for the faint-hearted. The session began with a warm-up and  8 rounds of circuits followed, with rests in between. We completed it in about 30-40 minutes. The group of attendees were great and the workout had a variety of movements and target areas. A massive bonus of Tabata is the upbeat music and voice of the instructor that keeps you motivated. Ten out of Ten.”

Article Written by: @fitkaytoday, @mr_intensity365

 

TRIBE SPORT STORE

Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476

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