BN Beauty Blog – Overtraining


It is a common problem in weight training, but it can also be experienced by runners and other athletes.  It is a condition that can be around for years if you don’t rest.  Many people don’t take it seriously, I know I haven’t.  But overtraining is a serious issue.

I have been in sports since I was a little girl.  I’m very competitive and I want to be the best in everything I do.  I train really hard…way too hard!  And I have always had a problem with slowing down.

Symptoms of overtraining include:

- Decreased muscular strength
- Inability to complete workouts
- Depressed immune system
- Frequent minor infections/colds
- Insomnia
- Depression

In my case, I experience some of these symptoms when I feel I’m overtraining.  I can’t lift as heavy as I could before.  I get tired very easily.  I get a cold or the flu way too often.  I have problems with sleep.  And sometimes I get very depressed and I have no idea why.

So, when you feel like you could be overtraining, here is what you can do:

- Take a break from training. You can start with a week off.
- Temporarily decrease the intensity of your exercise.
- Get more sleep (7-8 hours).
- Get a good massage.
- Use foam rollers.
- Change/improve your diet

I’ve lost count of how many colds/flus I have had this year and I really need to relax!  So, I have decided to take two weeks off from the gym!  I have 19 weeks until the IFBB Women’s World Championships and I want look my best!

Hope you all have a great week:)

The Icelandic BN Beauty
- Margret Gnarr -

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Meet the BN Beauties: Brittni Shae

BN Beauties: Brittni Shae

IFBB/NPC National Level Bikini Competitor

Facebook Page –> Brittni Shae

When I was in junior high and high school, I played soccer and was a member of the cross country and track and field team, achieving state-wide recognition.  I was told about 2 years ago that I actually still hold a school record for the “race walk”. This is one of the most dorky, yet closely judged events in track and field. I was able to complete a one mile walk in 7 minutes 34 seconds. I left my hip shaking walk on the track and moved onto a college.

I began with a major in Physical Therapy, but switched majors after two years and graduated with my Master of Science in Occupational Therapy in 2008. Throughout college, I was exposed to intense anatomy, physiology, cell biology, neurology, health and wellness; you name it I did it (including human dissection). My passion for health and science grew as I began working in a hospital as a therapist.












I ran out of personal goals and began hitting the gym more frequently.  I was an ultimate cardio bunny, lifting free weights only two to three times a week for 10-15 minutes. With my job came an annual test of my current health. My tests revealed that I had high cholesterol and high blood pressure.  I intensified my workouts, including more weight training, and focused more on caloric intake. I was able to drop 20 pounds from my college weight and decrease my cholesterol and blood pressure.

In October of 2011, after a return from Las Vegas’ Olympia weekend, I decided that I might want to try competing.  I contacted fellow trainers who had knowledge of “the diet”. After trying a “the diet” for two weeks, I was hooked on eating healthy and training six days a week. From October 2011 to December 2011, I dropped 5lbs and 4% body fat. In January, I began my 12 week training for my first two NPC bikini competitions. In these 12 weeks, I was able to drop another 3% body fat. I competed in Florida at the NPC Jax Physique on March 31st, placing 4th in my class. My second show was one week later on April 7th at the NPC Orlando Metropolitan Championships where I placed 1st in my class.

I plan to compete again at the NPC Dexter Jackson Classic on August 4th as well as the NPC Southeastern Championships on September 29th.

Beyond competing, I enjoy maintaining and promoting a healthy lifestyle. I enjoy the creative side of both training and nutrition. I enjoy coming up with new recipes, finding new products, and developing new training programs.

Thank you for the opportunity to share my passion for being in shape!

Brittni, Welcome To The Beauties!


Meet the BN Beauties: Jazzla Walters

BN Beauties: Jazzla Walters

IFBB/NPC National Level Bikini Competitor

Jazz’s Story

I have always been athletic and just like one of the boys. It wasn’t until I was 21 years old that I took a look at myself and realized I was “skinny fat”.  I really disliked the way I looked and felt, so I started getting Muscle & Fitness magazine and ordered P90X.  I decided I was sick of being skinny and was ready to look like the athlete I felt I was on the inside. I started changing my diet and lifting heavy (its definitely fun to look around and see that I’m lifting as much as some men) and the rest is history!

Last spring, I competed in 2 natural shows.  I placed in both but decided to take a full year off to get to where I needed to be to compete and place in a NPC show. This March, I competed in a show where I didn’t place, but I met Alania Ravens, a fellow B.N. Beauty, who made we realize even though I didn’t place, I still looked great (thanks Alaina!).  My next show was in April, where I tweaked my diet and nailed 2nd my class. Now, it’s off to Jr. Nationals! What I want more than anything is to be an IFBB Pro someday and I’m willing to put in the hard work.








I’m so happy to be apart of something so special in the B.N Shape brand and I won’t give anything but 120%! Let’s do this!

“You will struggle, you will sweat, you will cry, you will want to give up. But above all, YOU WILL OVERCOME because you were meant to be GREAT”


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