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consistency

Losing Weight: Is Consistency the Key Ingredient?

by SheTough™

You need consistency!

For many of us, we wake up with motivation then we sign up for a gym membership. Then, we start to miss the odd day, and two weeks later we’ve completely given up. Soon after, the motivation strikes again and the cycle restarts. After a full year, nothing has changed on the outside or on the inside; we’re still watching people workout on Instagram and get a surge of motivation from that which ultimately doesn’t do much.

 

Consistency – We can be chronic ‘diet jumpers’ in that we get hooked onto a particular fad before giving it up for a few weeks and then trying a new one. When we lack consistency, we don’t allow our body to ever get into the swing of anything. If we exercise for a week and then give it up for three weeks, progress can’t occur because you aren’t doing it long enough to increase your metabolism and bring other long-term impacts.

Therefore, if you really want to see progress in the coming months and years, you need to make a lifestyle change rather than just another ‘diet.’ In this new lifestyle, you’re going to visit the gym at least three days a week, slowly transform your meals into healthier options, and this is what it takes for you to lose weight. Instead of doing the usual ‘all or nothing’ leap into a healthy world, this gradual step into a new lifestyle is far more effective and will yield the results you need.

Why? Because you’re changing your whole mindset and how you live rather than jumping onto a ‘diet’ which always has an end date whether you succeed or fail. With a lifestyle change and consistency, you’re not only going to reach your goals, but you’re going to maintain a healthy lifestyle afterward too. Unfortunately, consistency isn’t ‘fun’ or ‘sexy’ enough to be shared online, but it really is the only way forward if you want long-term progress.

Top Tips – If you want to get started today, follow some of the tips we have below;

  • Plan – If you plan all your meals for the week ahead, you won’t be tempted into ordering a takeaway on those busier days. If you know you need to take your child to soccer practice on a Wednesday, make sure you have a quick, healthy meal planned.
  • Limit Yourself – At first, limit yourself to a few healthy meal choices. When we’re faced with too many decisions, we’re far more likely to say ‘I can’t decide, I’ll just get a pizza, ’ and there’s no logic in this whatsoever.
  • Prepare Meals – Sometimes, life doesn’t go as planned so always have a safety net of meals ready just in case you’re forced to leave the house unexpectedly. If a friend needs you to visit their house, you can eat one of your pre-prepared meals and be happy you didn’t have to ‘cheat.’
  • Drop the Cheat Days – In life, we tend to be unique in what we enjoy, like, and can do. If you cannot have a cheat day without getting back onto the new lifestyle without slipping, don’t have them at all; remember, this is a new lifestyle, not a diet.
  • Visit the Gym – Finally, make sure you visit the gym regularly; even if you only do bits and pieces. At first, this might sound strange but going to the gym and doing nothing will get you into the habit of going. Then, once you’re there, you’ll think ‘well, I might as well do something.’ Often, it’s the going to the gym part that holds us back as opposed to the not wanting to exercise part.

Struggling with consistency?  Consider joining the shestough program today and be part of a community of tough girls keeping one another accountable every day!

Not Getting Fitness Results? Here’s How to change all that!

by ShesTough Team

After making the decision to lose weight, improve your fitness, and generally make more of an effort to take care of yourself, it can be disheartening to see a lack of results. When we spend hours in the gym every week, it can be discouraging when results don’t come because it makes us want to quit; something many do each day. However, don’t give up just yet because we came up with real reasons why results may be lacking on your fitness journey.

Wrong Workouts – With all the different parts and systems of your body, they need to be targeted in a variety of ways and you can do this with a specialized program. For example, always lifting weights isn’t going to help you to run further because this concentrates on the muscles. If you want to lose weight and improve your endurance for running, swimming, or cycling, you need to be partaking in cardiovascular work.

On the flip side, weight machines will work the muscles and enable them to grow. Within your workout program, you should include a healthy balance of resistance training, HIIT training, and cardio and your results should improve.

Lack of Intensity – At the other end of the scale, you might not be pushing your body far enough. In recent times, studies have taught us how intensity is much more important for your fitness goals than duration so why not try some HIIT (high-intensity interval training)? Of course, you still need to remember to take days off in the meantime.

Poor Recovery – If you have an intense workout, don’t be afraid to wait 48/72 hours until the next one. Not only does poor recovery prevent growth, but it also increases the chances of injury, and you won’t be making any progress with torn ligaments or pulled muscles.

Poor Nutrition – Great, you’re going to the gym four times a week but have you adjusted your diet to match? In your routine, you should eat the largest meal of the day not long after your workout and avoid snacking through the day; instead, eat whole foods to feel fuller for longer.

Lack of Variation – If you complete the same exercises every day, your body gets used to it, and you stop challenging yourself. Every time you work out, you should be doing something different to the workout before to keep the body guessing. Every month or so, completely overhaul your regime and start again.

Frequent Inactivity – As well as going to the gym, you should be looking to improve your habits. For example, you could try walking to work, using the stairs instead of the lift, etc. If you work from home, go for a walk during your lunch break to get the blood pumping around the body.

Too Intense – As surprising as it sounds, your body will start to shut down if you put it under too much pressure. Remember, even the fittest sportspeople in the world need rest days to allow the body to recover and rebuild. Regardless of whether you’re trying to gain muscle or lose weight, you need to take time off too.

Incorrect Form – Finally, we highly advise learning the correct form for all exercises even if you think you know it or if you’ve seen others do it previously. Whether this comes from advice from other gym-goers, personal trainers, or videos on YouTube, allow yourself to learn. With incorrect form for exercises, you don’t target the body as you should, and it can also lead to injury.

With a balanced exercise regime, enough rest, the balance of intensity, and proper nutrition, you can start to make real progress towards your fitness goals! We welcome you to start your journey using the ShesTough system. Join today!

shestough article weightloss 7

7 Weight Loss Tips: Keeping fat far away!

by ShesTough Team

The science and knowledge of our bodies has advanced, we now know just what it takes to lose weight and keep it away for good. As a result, we’ve compiled seven of the best tips so you can get started today!

Water, Water, Water – Ever been told to drink ‘x’ amount of liters of water per day? In truth, we probably all have but do you know why? Ultimately, water contributes to a number of bodily functions since it makes up half of our bodies. From reducing hunger to carrying nutrients to cells, you should be maintaining your water levels each day. 

All About the Fiber – Firstly, millions of Americans suffer from digestive issues every year, and this is because the Western diet has a distinct lack of fiber. As well as the digestive system, fiber also affects your weight so lose the peeled potatoes, white flour, and white rice (these contain no fiber). Instead, make the change to quinoa, multigrain, and brown rice.

Burn Those Calories – Although there might be ‘diets’ that claim you don’t need to exercise, sustainable weight loss will always come from a combination of exercise and dieting. As long as you burn more calories than you consume, you will lose weight, and this is simple science. When you’re finally happy with your weight, these two factors need to level out.

Balanced Exercise Plan – At first, going for a run every day will be fantastic for your body, but its effectiveness will soon disappear. Therefore, you should be looking to vary your exercises by introducing focused workout routines. For example, cardiovascular work should be combined with strengthening as well as stretching exercises. Once you do this, the results will come even quicker because your body won’t know what’s coming next and the calories will keep burning.

Increase All Activity – Did you know a change of habits can lead to greater success? For example, why drive to work when it’s within walking distance? If you start walking, cycling, using the stairs instead of the lift, and make other simple changes like this, your metabolism will increase, your mind can refresh, and your body will thank you in the long-run.

Take Care of the Mind – Overall health isn’t just about the physical aspect but also your mental and emotional wellbeing. Therefore, you need to look after your mind and attend mental health counseling if ever required. Over time, you should become happy with who you are and have a healthy relationship with yourself, but this can only be achieved with the right building blocks. Whether you do it alone or with the help of counselors, friends, and family members, this will be unique to you.

Get Good Rest – In today’s world, sleep is one of the most undervalued things in the world. Despite this natural process being so pivotal to our health, many of us stay up late, get up early in the morning, and reach a state of constant tiredness. During sleep, our bodies and minds have a chance to completely switch off and recharge the batteries. If you don’t get sufficient amounts, you put your body and mind under unnecessary stress so start some positive habits today to unwind. For example, leading up to bedtime you might listen to classical music, have a bath, drop all technology, eat no food, etc.

There we have it, seven excellent tips for sustainable weight-loss, so it stays off in the future. Once you get into these habits, it allows you to be healthier and therefore happier from within which is a great foundation from which you can start your new life! Need a nutrition plan? Joining the ShesTough™ program includes a nutritional meal plan. Click HERE to join!

2 common mistakes to avoid when implementing your workout routine

by ShesTough Team

For many years, women have been the focus of change and evolving trends in the many industries like fashion, entertainment, corporate, and even sports. This ancient idea of women being portrayed as weaker and dependent has been gradually eroded over the years. Women have risen to hold remarkable positions in many areas of life. One notable change is the increasing awareness and adoption of physical activity by millions of women all over the world. Previously, women were not health-conscious or developing their physical strength. All that has changed, women have found out the tremendous gains and benefits of being physically active!

The increasing interest of women partaking in fitness gyms has risen (All the way up!). Working-out plays a significant role in helping women stay healthy besides looking fit. Over the years, creators of workout regimens have acknowledged the need for specialized work out plans for women. These plans are majorly designed to help women get the perfect body. Female workout programs also promote self-esteem and general positive mental health. There are a lot of women workout plans available online, but the information is usually limited. You might not be able to figure out which program will work best for you. This is why we decided to bring awareness on what a proper workout program consists of for the modern tough ladies!

It’s unfortunate that many publications both on the internet and in health magazines are typically suggesting excessive cardio as the solution to losing weight and keeping fit.  Now there are some benefits to engaging in cardio, but it cannot replace or even nearly provide the benefits of weight training. A well-rounded workout plan consists of using weights, cardio, a wholesome diet, and a workout schedule are what you need to achieve your fitness goals. Another common mistake many women make is engaging in workout plans meant for men under the assumption that it doesn’t matter. The truth is women and men have different anatomies. This is why it is best to choose workout plans that have been specifically labeled for women like shestough.com

A woman with a slim and fit body will usually always be adored. This is what many women want, asides the added benefits of feeling healthy and having better mental health. Achieving this will be possible once you can dedicate your time to a proper workout routine that caters to the needs of a woman.

 

Here are 2 common mistakes to avoid when implementing your workout routine.

 

1. Don’t take the easy route (Don’t just do cardio)!
As discussed early, many women tend to immediately choose cardio over other workout exercises, even though cardio is excellent for your general health, you will not be able to develop that great body by just doing cardio. Focusing solely on cardio is taking an easy route. So let us remind you that you need strength training exercises to build that impressive body. We always hear why women will avoid lifting weights; they don’t want to develop muscles like men. This common phrase is BS! It’s harder for a woman to develop muscles like men. Lifting weights will speed up the results of your workout, and you will be impressed. So the big question is – what is the right workout plan for females? ShesTough.com is a well-rounded program that incorporates strength training, cardio, and nutritional guidance to get you that awesome body!

2. You ‘KINDA’ want it!
Indeed, working out can be quite difficult to stay committed with. Especially if it’s a long-term program and we understand that. This is why shestough.com created the 30-day workout program to get you rolling! We’re co convinced that when you follow the routine, you will get results that you will not want to stop! The rewards of your personal fitness body goal supersede the sacrifice. You can’t half step or KINDA want it. All you need to do is get started and start seeing a bit of result. The results of following through with your workout plan will naturally encourage you to continue. Oh and always remember to have fun while working out.

In summary, workout as best as you can follow your chosen workout plan, be disciplined- never skip a workout, rest well and follow a nutritional program. Consider joining shestough.com if you haven’t yet!

5 REAL WAYS TO LOSE WEIGHT FOR FEMALES!

by ShesTough Team

Here are 5 practical weight-loss tips for females.

We hear ‘Weight-loss’ everywhere! It’s a trending topic mostly among women. Many want to slim down to have that shape they so desire; they want this to happen overnight. They want to lose weight in a few hours. Therefore they go for any weight loss pill or fads that come their way. Some even go through an extreme and dangerous way of starving themselves for days in a bid to shed some weight.

Low and behold! There is no short cut to success. There is no magic pill! Nor does starving yourself bring any guarantee in weight loss. All that you need to do to lose weight is the simple yet effective lifestyle and diet modification. Today I will be giving out a few reminders that you can follow to help you lose weight (almost permanently).

 

1. Always Eat Healthy Foods

Eating healthy food always is at the top of my list. This is because you are what you eat. The body needs healthy foods to keep the dead and worn out cells replenished. It also requires energy in the form of calories for its optimal function which it is the sole responsibilities of healthy food to supply. When you give your body what it wants everything runs optimal and your weight loss goals will manifest. Be alert that many foods today are advertised as healthy but it’s all a marketing scheme. The rule of thumb is if you cannot pronounce the ingredients it’s probably junk for you! Healthy foods mostly come from nature. Don’t forget the more natural, the healthier.

 

2. Eat moderately every day

Heavy eaters end up becoming fat and heavier, but when you eat smaller portions throughout the day you will reduce your hunger. More so, the food will take less time to digest, making it available for utilization by the body. When you eat lesser quantity and more frequently, your metabolism rate increases, therefore, creating the environment for burning calories. Heavy eaters get fat easily and find it very difficult to lose weight then they want. I advise you take it slowly to avoid jeopardizing your weight loss goal.

 

 

3. Planning Your Meals each day.

If you don’t plan, then you surely have prepared to fail. Socrates says that an unexamined life is not worth living, this is a more reason why you should always plan your meals ahead. Planning your meals in an effort to lose weight is how you get it done. It will prevent you from going for any junk stuff you see in the convenience store. Taking already made meals in the food stores which most times are very high in calories, salt and preservatives sabotage your weight loss goal. When you don’t plan your meals, you end up going for anything you see on the table. Instead of losing weight you will simply gain, because of the massive intake of calories. Always plan your meals, it will help you get to your weight-loss goals.

 

 

4. Drink Lots Of Water

Water is life, because of the vital role it plays in the human body. In the transportation of food materials to the bloodstream where it is needed. Water helps quench unnecessary hunger and thirst. It does this by giving you a sense of fullness when you feel hungry. It is to say you eat less when you drink a lot of water. Moreso, drinking a lot of water helps moisturize your skin and keeps it fresh as ever. The world health organization recommend at least seven glasses of water a day for adults.

 

 

5. Exercise more often

Exercise is vital for weight-loss. Living a sedentary lifestyle will only complicate issues for anyone trying to lose weight. Even if you have the best weight loss pills in the whole world, but still don’t move you will likely not lose weight. Exercise doesn’t necessarily mean you need to visit the gym every day. It simply means incorporating more vigorous movement for a minimum of 20-30mins a day. You can partake in a simple exercise like taking a walk down the street to your destination instead of calling an Uber. Jogging for few minutes every day can go a long way too. Taking the stairs up a building instead of the elevators counts too. If you need a structure exercise guidance than we strongly suggest you join Shestough.com today to kickstart your journey to healthy weight loss and adopting a healthy lifestyle!

Final words

Losing weight is a journey, that takes time and lots of effort. It is not given on a platter of gold; rather you work for it by putting to practice all the tips I have mentioned above. Make it a habit of doing this every day, and surely your effort will be rewarded with success.

Stay Tough!

HOW I LOST 45LBS!

by SheTough™


HOW I LOST 45LBS!
Who wants to be tough? Join my program http://ShesTough.com/join
Y’all I hope you found tons of value to help you with your fitness journey. I was 45lbs heavier after I had my son and I committed to get fit and eating right! For those wanting to take it to the next level check out shestough.com and register today!! I’m having a super sale that’s happening now for a limited time!