ShesTough™ Blog — ShesTough


ShesTough™ Blog

5 Reasons Why ShesTough Simply Works!

Why do 1000s of ladies trust the ShesTough program? Here are 5 obvious reasons!


1) It is convenient

If something is inconvenient, it will simply not work. ShesTough can be done in the convenience of your own home! It takes time, money and sometimes courage to go to a gym. All of this can be by-passed on the ShesTough program. All you need is a room, a yoga mat, some dumbbells and voila! You are good to go.

2) It is efficient

Who wants to work out for an hour or more? Who has time for that?
The Shestough program focuses on 20-minute burst circuits, which simply get the job done. Research actually shows that workouts that are more intense and shorter in time duration are more effective than longer workouts at a low or moderate intensity level. We incorporate this methodology burning fat and building lean tissue as quickly as possible

3) It is simple

Simple but not easy is the motto. Who wants a complex workout regime? Simply access the Shestough workout videos and train in real time with Latoya in the comfort of your own home for 20-minutes 5 days per week. We give you structure and all you have to do is follow us.

4) We incorporate nutrition

Nutrition is the most important factor in a physical transformation. Period.
We incorporate meal plans, recipes, and advice in the Shestough program so you can be prepared and see the best results possible

5) You are supported

Once joining the Shestough program you have access to a private Facebook support group. In this group, thousands of member are present and actively supporting each other. You are not alone! Support is crucial for lifestyle changes and if you don’t have the support at home you can lean on the Shestough group, we are here for you. Your success is our success.

Join us!

How Physical Fitness Helps With Addiction Recovery

Fitness Helps With Addiction Recovery

Guest Blog entry by Sheila Olson of

It was rough when you weren’t sober. You knew you had to stop using, but that’s the thing about addiction — it’s not exactly easy to quit. But thanks to some friends, a good program, and some inner strength, you managed to beat your substance abuse problem.

As you start your journey through addiction recovery, you know you’ll need help. Even the strongest person has weak points. That’s why you need to work on your physical fitness. Being healthy and fit can facilitate your addiction recovery efforts and help keep you clean. After all, you really should be concerned with your total wellness.


Total Wellness Includes Physical Health

One reason people have substance abuse problems is poor health. It’s not hard to get addicted to taking prescriptions or “self-medicating” when you’re constantly in pain or a state of discomfort. To improve your total wellness and stay on the straight and narrow, it helps to improve your physical health.


The National Institute on Drug Abuse explains that being active can help people fight substance abuse. There are many benefits to your body from exercise, such as a stronger heart and immune system. But physical activity also benefits your mind. It releases hormones like endorphins that boost your mood and reduce your stress.


Your body and mind are interconnected. As you improve your physical health, your mental health (and your total wellness) improve as well. In fact, researchers are currently exploring how exercise can help fight depression. In other words, staying active can help you feel better. And when you’re feeling better, there’s less chance of slipping back to your old habits.

Physical Fitness Tips

Sure, physical health is important to your addiction recovery. But how can you get fit? There are many things you can do, from eating better to playing team sports. The sweet spot for someone recovering from substance abuse is exercise that helps improve your mental health as well. Although any exercise can do that, Blackmores lists several exercises great for the body and mind. These include:

  • Swimming, which is great for cardiovascular health.
  • Hiking to stretch the legs and enjoy time outdoors in nature.
  • Gardening can be surprisingly active, and it feels great to help something grow and thrive.


You might have already thought about the benefits of yoga. It’s trendy these days, and for good reason: yoga has been shown to help you improve how you react to stress by helping you achieve a peaceful, meditative state. For someone in addiction recovery, that can literally be a lifesaver. Another bonus of yoga is that it can easily be practiced at home. All you need is a yoga mat and enough room to stretch out. If you find that yoga is keeping you in shape and helping you find emotional balance, consider setting up a space that can be used for practicing yoga and meditation; you can dedicate a whole room to these calming activities or even just set up a corner in your bedroom with your mat, a yoga block, and a natural element like a plant.

Stay On Track By Getting Fit

There are many benefits from getting physically fit. Losing some weight and socializing with others are just two. But when you’re in addiction recovery, it can help you stay sober by improving your mental health and total wellness.

Are you happy? Here’s How to be the Happiest Version of Yourself!

Are you happy? What does it take to be happy?  Read on for five hacks that will transform your attitude towards life and maintain your sanity in this unpredictable world.

  • Find Time for Yourself

Often with a professional and personal life, we forget that everyone deserves time for themselves. It’s obvious given how exhausting it can be to juggle between priorities. Amidst the chaos, learn to reconnect with yourself. Could be picking up that book or hitting the gym – join! The ball is in your court and it’s up to you to be happy.

  • Learn to Say “NO”

Saying yes to too many things affects your productivity levels. Without any positive outcome, you end up sacrificing your peace of mind. Make it a practice to set clear boundaries and understand that you do not owe anyone an explanation.

  • Let go of the Stress

Stress finds a way to creep into our lives. To keep it at bay, follow a strict professional routine and contribute the rest of your time and attention towards cooking yourself that delicious meal or unwind with a simple cup of hot chocolate or talk to that special someone. Whatever you feel makes you happy!

  • Memories and Materialistic Belongings

Do you remember that dress you bought just for your ex’s birthday party? It might be a good idea to donate it. There are so many items around us that have sad memories attached to them and hinder the possibility of being the happiest version of yourself. Rummage through your belongings and purge those items. Follow the mantra: out of sight and out of mind!

  • Monitor your expenses

Most often we put off making payments or screen calls from banks. This is a sign that you must monitor your expenses and keep track of your money matters.  If not in the best shape, it will help you understand where you are splurging more than you can. Furthermore, it will trigger your conscience to think twice before spending the money.

Being the happier version of yourself is all about achieving a state of mind that makes you want to get up every morning with a smile on your face.


spices - shestough 2

Spices have been used for thousands of years in all cultures to enhance the taste in food. Many spices come with medicinal properties that can benefit your health. In this article, we are going to discuss the top five spices for health.



  1. Ginger


Ginger is a favorite spice with many benefits. Got an upset stomach? Ginger might be your answer. The phenolic compounds in ginger have been known to relieve gastrointestinal irritation. Ginger is also commonly used to treat nausea and decrease inflammation.


  1. Tumeric


Tumeric is an Indian based spice that is found in curry.  Found in turmeric is Curcumin, which is one of the most studied ingredients. Research shows that it is among the most effective anti-inflammatory compounds in the world.  This can have positive impacts on related inflammatory conditions which include: arthritis, cancers, depression, blood clots, toxicity, pain, cholesterol, and more.


  1. Cinnamon


Cinnamon is a popular spice that is used in a variety of recipes.  Cinnamon health benefits are attributed to the type of antioxidants called polyphenols, phenolic acid, and flavonoids. Researchers have actually rated it number 1 out of 41 different protective compounds for its antioxidant benefits! Cinnamon has also been shown in research to help regulate blood sugar and therefore help fight diabetes.



  1. Cayenne


Turn up the heat with Cayenne! Cayenne contains a substance called capsaicin which makes the peppers hot. This substance can help relieve aches and soreness making it highly therapeutic. Cayenne also helps produce saliva, which can have positive effects on digestion. Finally, cayenne has been known to suppress hunger and stabilize blood sugar levels, which can have a positive effect on your metabolism.


  1. Cumin


Cumin, a member of the parsley family, is well known for its positive effects on digestion and immunity. Found in cumin is a compound called Thymol, which is known to stimulate the glands that secrete acids, bile, and enzymes which all aid in overall digestion. The presence of vitamin C in cumin also positively boosts the immune system. Finally, the compounds in cumin also act as an anti congestive agent, which can have a positive effect on anyone with breathing and/or mucous issues. For additional tips check out our article on the top 5 essentials nutrients for females HERE


The Benefits Of Fitness As Part Of Your Self-Care

The Benefits Of Fitness As Part Of Your Self-Care

by: Sheila Olson of

shestough fitness


Photo credit by Pexels


Self-care is important for everyone’s physical and emotional health. It helps reduce stress, builds self-esteem, and prevents burnout. Properly making time for activities that put you first can also help you be more productive.


One of the most important self-care activities is fitness. According to PsychCentral, “Vigorous exercise (heart racing and body sweating) for 20 to 60 minutes a day, three to six days a week, increases cardiovascular capacity, releases endorphins (which have a role in reducing stress and depression), and burns excess calories, leading to weight reduction.”


You may feel too overwhelmed to add another thing to your life. Read how to integrate self-care into your life at LifeHacker. The good news is that even a little exercise is better than none! There are also other aspects of fitness you can adapt.


Adding Fitness Into Your Life


Fitness doesn’t have to be dreary or frustrating. Here are some ways you can get healthier now:


Nutrition & Supplements

A healthy diet is important and today, clean eating that tastes good is easy to achieve. For example, there are many safe sweeteners that have a lower glycemic index than sugar, meaning it has less impact on your blood sugar levels. A healthy way to move forward is to reduce sugar and processed food in your diet. Instead, add in healthier options.


To ensure you are getting enough of the nutrients you require, you may need to supplement. Speak to your doctor before starting any diet or supplement regimen.




It’s very important to keep hydrated as you go through your day. Wherever possible, keep a water bottle by your side to make sure you don’t run out. How much to drink? Simply drink whenever you’re thirsty.




Sleep can keep us fit too. Dr. Michael Twery, a sleep expert at NIH, says, “Sleep affects almost every tissue in our body.” It impacts hormones, appetite, blood pressure, and cardiovascular health. In fact, lack of sleep increases the risk of obesity.




Exercise is still an important component as long as you find the right exercise for your current level of health and fitness. It should also be something you enjoy. Examples include swimming, hiking, and dancing. If you recruit a friend, it will be more fun to participate, and you’ll have built-in accountability.


Talk to your doctor about how to select and integrate an exercise routine into your life. He can help you select an appropriate program for your health and weight.


Additional Benefits of Fitness for Addiction Recovery


While everyone can benefit from a fitness routine that is appropriate for them, people in recovery from addiction stand to gain as well. For example, working out keeps you busy with a healthy habit. Read more reasons why exercise might help during recovery in this article from The Doctor Weighs In.


When selecting an exercise program, work with your doctor and your recovery team to select one that you’ll stay committed to. Whichever one you select, be sure not to overdo it. Exercise is beneficial, but it can be addictive and you don’t want to risk a serious injury.


If you are looking for a low impact exercise, yoga may complement your needs. It teaches you both meditation and mindfulness, and these have benefits for people in treatment. In fact, research shows that yoga “can provide energy, satisfaction, and stability on an addict’s road to recovery.”


Fitness is necessary for better health, weight loss, stress reduction, and improved emotional health. All those things are essential to self-care. Even people on the road to recovery can benefit with from the right fitness regimen. How are you taking care of your health today?

Qualities of being a Great Woman!

Let’s be great tough ladies!!

Greatness is a representation of our character ladies! Every woman is gifted with the characteristics of greatness, but it can only be expressed to the world with passion. Passion is the driving element for living our lives with greatness.

Greatness is not a result of an action. It is a journey and can be achieved only with conscious effort. It is much valued than money. Working towards success can only yield money but working towards greatness yields value of life.

Power of positive attitude
A positive attitude is a chain reaction. So it is an essential quality that every woman should aspire to have in order to reach their inner greatness. A positive thought in your actions or events reflects in the outcome. It is not only powerful but also infectious; a person with a positive attitude in a group of people can easily spread the positivity to the other people. For instance, consider a team head with full positive energy can easily spread positive vibes to the team members and motivate them to achieve the target.

Bring difference in others life
Greatness is not changing only your life, it is defined by what you do to bring positive changes in others life. You should never hesitate to spend your time and efforts on the things that can bring a huge difference in others life. When your talent is brought together with your service you will experience the beauty of life with greatness.

Follow your dreams
Your lifetime in this universe is very little; greatness is developed with this understanding. Invest your time productively that makes you happy. Passion and persistence to follow your dreams are very vital to achieve fulfillment. You should develop the courage to follow our gut instinct to put your talents with a desire to achieve your goals and constantly produce the results you wish for.

Quality of thoughts
To develop greatness, you should care about the quality of service you provide. Quality is never a result of one-time investment; it comes with the result of consistent effort. By putting out quality in your service, you boost the quality of your life and capacity. The level of happiness due to the quality of service is incredible. To achieve this, your mind should be filled with full of high-quality thoughts and feelings.

Join us here at shestough where 1000s of females are supporting one another to achieve their greatness. Click here to start your greatness!

Why Is the Journey For The Goal Equally Important As the Goal Itself? 🗺

We must have faith that our goals will eventually materialize. Though we all experience at one point or another failure(s), setbacks, and obstacles, giving up won’t serve your goal and purpose.

Staying focused on your goals is necessary. But you can win the goal only when you are walking on the right path. So, the journey becomes as important as the goal. In today’s article, we share a brief analytical commentary to emphasize that the journey is as important as the goal. If you have taken the right route and the journey is justified, the end milestone would be the goal that you want.

The value of journey is equally important as the value of the goal, as the right roads decide the best destination.

Value the Journey & Win the Goal

When you talk about success, it is binary: either 0 or 1. There is no grey area between success and failure. It is all black & white. It is here where many are disappointed, and they give up so soon. It was Edison who quoted that by failing 100 times I learned 100 new ways that didn’t work out. We must have the same attitude. If they value only success, it is not a Utopian world. Setbacks are frequent; not all efforts turn sweet. We should prepare to embrace the failure and value the journey in the same manner as we value the goal. Always remember that with the passage of each day, you are one version improved of your former self.

Experience is our Best Teacher

Goals are hard to find, challenging to pursue and the toughest to make it happen. Do not come to conclusions; you must focus on the efforts, not the results. Many of us think about our goals but never act on it. The moment you begin acting on those goals, it will improve you with every clock strike. Experience is more important than the outcome, always keep that in mind!

One who has never made a mistake never tried something new! Setting goal is as important as choosing the path and facing the consequences with positivity and determined will that no matter what, I will achieve it, if not today, then definitely someday! Goal & success are two things that run parallel and you should make sure that they meet at the cross-points.

Improving Health: 5 AMAZING things that happen when you start lifting weights

We all know that how important it is to keep your body fit and healthy. Maintaining a healthy body helps us to do our work and daily chores without any hesitation. Hitting the gym daily and doing different kinds of exercises for a calculated time helps your body to shred all those unnecessary fats and keep the body trim. So in this article, we are going to talk about 5 Amazing things that happen when you start lifting weights.

  • Boosted metabolism
    Having more muscles in the body helps it to burn the unnecessary fats more easily. So when you workout effectively every day, your body develops strong muscles all around the body structure. The next time you are just sitting idle, you will still be burning fat because of these amazing muscles. Thus lifting weights promotes a much-boosted metabolism in human body.
  • Stronger Bones
    Weightlifting has proven to be very efficient in protecting your bones from damage and erosion for long periods of time. Even though with old age bones get weak but they will be much better in condition than those who never lifted a weight.
  • Better sleep
    If you do weightlifting regularly, you will notice that you are getting much better sleep. Moderate resistance work-out will help your body to re-energize when your body is resting thus getting better sleep hours.
  • Developed brain function
    Working out regularly helps you to make your body fit but also keeps your brain functioning properly as well. A study has proven that lifting weights not only builds up your body muscles but also helps your brain to become more sharp and efficient.
  • Reduce Stress
    We all know that regular exercise and training helps to reduce stress by a great margin & also for improving health. Weight lifting is an amazing technique to cut down those regular amount of stress inflicted on us by our daily activities coupled with a better metabolism.

After reading the article you now know what are the amazing benefits that you will get after lifting weight on a regular basis which is required for improving health. We welcome you to join ShesTough today so we can provide you with the system to help with improving your health. See you inside!


Preparation is an important factor when trying to achieve many worthwhile goals. When you have made adequate preparations for a particular endeavor, you can be sure that implementing it will be very convenient. Preparation is the recipe for success in any undertaking. When you are prepared, you will be better equipped for the challenges that come with the terrain.

Having everything in place is a prerequisite for a focused and dedicated pursuit of your fit goals. The general principle of having everything in place is a fundamental rule that is relevant in every endeavor we choose to embark on. In the world of fitness, preparation is also pivotal for dedication, consistency and worthwhile results.

Why most people have a hard time being physically fit


One of the core reasons why people have a hard time being physically fit is because they are not prepared. Consequently, they become more likely to be inconsistent in the areas that matter. Inconsistency in exercise, inconsistency in nutrition and lifestyle inconsistencies will eventually make it hard to attain desirable fitness results.

Owing to the fact that they are not prepared for the challenges that come with being fit, they tend to perform exercises poorly, and their routines are often disorganized without clarity of purpose.

Preparation will equip you to undertake your fitness journey efficiently and to overcome any difficulty you might encounter in the way. Many people relapse to having the wrong kind of diet because they are simply not prepared. When you cultivate the habit of having everything in place, you can be able to tackle situations before they emerge. In the case of having the right diet, preparation would mean that you have all of the right foods ready before you need them.

Being prepared to become fit must also reflect in your attitude towards exercise. It is expected that you have a schedule drafted with specific details on various routines and distances you will cover.  In doing this, you wouldn’t waste time trying to figure out what to do. You will simply jump right in.

Preparation facilitates the implementation of various programs you have set for yourself.  Contained below are effective ways in which you can prepare yourself for physical fitness.

  • Psychological preparation: Psychological preparation is imperative for fitness success. Psychological preparation simply means that you have your head in the right place. When you are focused on your goals and the attainment of your set objectives, you can be sure that you are gradually building your psychological readiness. In the case of physical fitness, it simply means that you consistently visualize how you want your body to look. More so, it is expected that visualize all of the challenges you may face in the process and have the mindset that you will overcome all of them.
  • Identify your core objective: when it comes to being prepared, you must first have a clear picture of what you are trying to achieve. Being able to visualize what you are trying to achieve is the first step of being prepared. Knowing your fitness goal helps you articulate all the requirements you’d need to achieve it.
  • Create a food diary: One of the biggest challenges faced by women on the fitness journey is the problem of nutrition. Having a food diary is one of the best ways to keep track of everything you eat and how it affects your fitness goal.  When you have a food diary that details everything you consume, you are better equipped to identify what is suitable for your fitness goals.
  • Identify the reasons why you eat unsuitable meals: When it comes to having a fit body, the right nutrition is very important. With that being said, it is imperative that you are able to refrain from eating meals that are not ideal for your fitness goals. However, there are times where we knowingly eat things that are not ideal. Often, we do this because of certain emotional reasons. Being prepared means that you should be able to introspect and identify the situation and emotions that made you violate your nutrition plan. With a proper understanding of the situations and emotions that prompt certain actions, we become better positioned to avoid them.
  • Have your exercise diary: Just as it is important to be prepared with a nutrition diary, you should also have an exercise diary to keep track of your advancements in the gym. This allows you to know areas that need improvement and also feels you with a sense of accomplishment which gives you the strength to keep going.

Being prepared for fitness means that you are ready for challenges and setbacks that may occur. It is imperative that you prepare your mind and body for these hurdles. Most importantly, you must anticipate possible difficulties that may emerge and find practical solutions to them before they occur. Ultimately, being prepared means being optimistic and resilient until you attain your fitness goals. Joining shestough programs ensures you are fully guided on your fitness journey. See you inside.