ShesTough™ Blog — ShesTough


ShesTough™ Blog



Yes, tough gyals!! I got a wicked booty workout for you to do on the fly! Try this booty workout routine and let me know if we don’t get your glutes popping! We want to do more mini videos like this so comment here and let us know what mini fitness or nutrition video should we do next? we’re in it together and we love creating workout videos that we know our tough gyals find value in. Join today to get access to our complete workout and nutrition system. It includes a booty-sculptor routine.

Want more booty and leg workouts? Check this previous article:

booty shestough gif

WEIGHT LOSS = 7 Simple Ways to Lose More Weight

Losing weight is on the minds of millions of females everywhere. Here are 7 additional weight loss tips to help you get even closer to body goals.

We all know losing significant amounts of our body weight may seem like a formidable task at first. Just the thought of the months of torturous exercise and strict dieting many individuals give up. But it does not have to be that difficult and complicated. There are many non-intrusive ways to incorporate fitness into your life, ways like yoga or pilates. A few simple changes can make the most significant difference to your weight loss goals.

1. Include Fitness Activities into Your Daily Life
Our ever-busy lifestyles can make it complicated to fit proper workouts in. With a bit of creativity, you can integrate more exercise without entirely changing your day. Some helpful examples include your parking car a bit further from the door or taking the stairs instead of an elevator. Better yet, walk or ride a bicycle to close shops instead of always driving.

2. Focus On Improving Your Fitness Performance Rather Than Losing Weight
The unnecessary pressure we put ourselves to lose weight fast can make us go insane! Checking the scales daily is not a good. When you start working out, it is best to emphasize improving your performance day-by-day and not overnight. Also, you need to gradually clean up your eating habits and making small lifestyle improvements. As you perform better in your workouts, you will find the fat melting off!

3. Integrate fitness into your social life and holidays
It can feel like a vigorous workout routine which is getting in the way of your social life. Why not make exercise a part of your daily social life? After all, we should not have to choose between our social lives and our health. Choosing social activities which include physical activity, such as hiking, attending a group class at the local gym, dancing or a pickup basketball game are all great ways to integrate your family and friends into your workout routine.

4. Diverge your workouts to prevent fitness boredomweight loss x latoya
Engaging in many distinct types of exercises will prevent us from becoming bored with repetition that comes with many workouts, but experts say our bodies respond better to a different variety of workout. The reason for this is because our muscles are not able to fine-tune to one set of exercises, helping to keep them adequately responsive and challenging. Try using functional training equipment in your gym.

5. Stay on top of meal planning
You are more likely to stick to the better food choices when healthy meal options are always available. This means having healthy snacks on hand everywhere, like nuts and fruit in your car or office drawer for when cravings hit hard. It can be helpful to keep healthy emergency meals in your freezer for the nights when you don’t have the luxury of cooking a healthy dinner.

6. Make painless food substitutes
Nowadays, there are healthier varieties of almost any food: low-fat cheese, sugar-free chocolate, vegetable crisps, wheat-free pizzas. You can find healthy recipes practically everywhere. Not to mention, they are just as delicious and tasteful as the originals! You will not even notice you are on a diet until the weight starts coming off.

7. Finally, don’t beat yourself up
One important thing to note and remember is; the journey of weight loss is not a short-term journey but a long-term; it is consistency and endurance over time is what matters most. Most individuals who have gone through this journey will acknowledge they have had their tough days. The important thing is to get back on that wagon as soon as you can.


Join shestough today to get started with a complete workout + meal plan program to help with getting your ideal body. JOIN HERE

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7 Reasons Why You Should Avoid Very Low Calorie Diets

Over the years, we’ve seen it all when it comes to diets and some methods seem to stick around whilst others disappear without a second glance. More recently, very low calorie diets have been grabbing the attention of the masses so we’re here today to review the idea and see whether they’re actually that helpful!

What Is It? – As we know, men are expected to consume around 2,500 calories a day with women reaching for 2,000 calories and this is to maintain our body weight and keep all bodily functions working normally. As the name suggests, the very low calorie diet wants people to reduce this to sometimes as little as 800 calories per day. Why? Because they predict a reduction in metabolism and thus an increase in weight loss.

Benefits – At first, 800 calories seems a little extreme but we should note it can be helpful for those who have a BMI of over 32. This being said, nobody with a serious illness should try the diet including kidney disease, cancer, liver disease, etc. Therefore, VLCDs (as we will now call them) can be effective for the right audience and if a doctor gives the nod of approval. However, VLCDs create a new problem for those losing weight; keeping the weight off.

Drawbacks – When you starve yourself of food, you’re also starving yourself of important nutrients and often this shortfall isn’t redeemed by shakes and snack bars. Therefore, our body experiences extreme levels of hunger and we need more calories than before to satisfy all cravings and the weight piles back on. Even after this, research suggests nine other health effects of a VLCD.

Loss of Nutrients – As we’ve already said, VLCDs cut back on the nutrients severely and our bodies are starved from the lack of quality food. Therefore, our body struggles to complete natural functions and this leads to a loss of energy.

Loss of Muscle – Over time, your body will rely on fat and blood glucose for energy as well as breaking down muscle tissue. With just 800 calories being consumed, the muscle cannot be sustained.

Gallstones – With people on low calorie diets, gallstones are still the most common side effect because the fat is broken down for energy. Ultimately, this leads to a larger cholesterol release which, in turn, combines with bile and hardens into gallstones.

Headaches – Since VLCDs lead to low blood sugar levels, headaches are common but can be offset by drinking healthy amounts of water. If headaches continue even with the water, doctors recommend going for a maximum of two pounds of weight loss per week.

Nausea – Although this is a symptom of gallstones, it also comes from a deficiency of nutrients; normally sodium and carbs. For some, this can turn more serious with visual disturbances and a doctor should always be seen if this is the case.

Fatigue – Simply put, there isn’t enough calories being consumed to provide enough energy. As glucose depletes, the muscles and brain are starved of energy and this leaves you feeling tired constantly.

Menstrual Issues – With 800 calories being consumed, the body enters ‘survival mode’ which shuts down all body processes that aren’t pivotal to survival. For women, this disturbs hormone levels and the menstrual cycle. In fact, the lower progesterone and estrogen can lead to weak bones and hypothalamic amenorrhea.

Heart Complaints – With the extra stress being placed on your entire body, blood pressure will be affected and this leads to heart complications such as strokes and arrhythmias.

Constipation – Finally, our levels of fiber decreases which impacts bowel regulation and our bodies struggle to eliminate toxins and waste. However, this can be prevented somewhat by consuming fiber supplements and fruits/vegetables.

Summary – All things considered, VLCDs seem to cause more issues than success stories and you should always talk to your doctor if you’re considering starting on one. Typically, weight loss is more effective and longer-lasting when you consume a healthy diet (full of nutrients) with increased exercise because you can still burn off more calories than you consume without losing the nutrients!

OFFICE WORKOUT: A quick routine at the desk

Would you dare to have an office workout?

We try to squeeze a 30mi to -1hr workout routine if it permits on our schedule. How about the other 23hrs? what are we doing physically during this time? for many, we’re simply sitting in our office all day long. This can be a problem that prevents us from getting optimal results as we’re lacking activity. So we put together this office workout routine to help you keep moving during your workday. We think maybe it’s time you put aside 2 lighter dumbbell weights at your office for a quick workout that you can do a few times during your work shift.

Benefits of an office workout:

  • Sharper focus when you return to work
  • burn more calories throughout the day
  • We need to take breaks every hour and an office workout is a perfect
  • better breathing and blood circulation
  • plus much more

Click the above video and give this routine a shot and let us know how it goes for you.

Want a complete 30-day workout and meal plan? Join today!

Sculpting Tough Legs and a Bigger booty

Who wants tougher legs and a bigger booty?

Ladies, let’s be honest, you’re on Instagram, and you see these IG models, and it’s hard not to wonder how do they have these thunder legs and big butts? Some might have done butt injections but for some have put in the work in the gym. Believe it or not, they’re just ordinary people who have worked hard on the right exercises…the exercises below!

#1 Squats – Coming as perhaps no surprise to anybody, squats are a superb option to develop your glutes. Although squatting can be a tough routine that requires a strict form to master, we recommend sticking with it because you’ll see results.



Whether you use dumbbells or not, one of the most critical factors is the width of your feet. When close together, your thighs will burn when squatting as opposed to the buttocks. Therefore, you should move your feet a little further apart and then you’ll start to activate the glutes If you visit the gym, bang out some leg presses too because this will be your friend.

#2 Lunges – With a dumbbell in each hand, lunges are another exercise that burns but bring great rewards. Remember, perfecting the lunge is all about taking your time and creating the 90-degree right-angle with your legs. During the motion, your knees should never move past your toes, and you should feel it right down the back of your legs and across the glutes.

#3 Deadlifts – Assuming you have the correct form, this exercise will work your hamstrings, lower back, and buttocks. If you’re alone in the gym, we recommend skipping this one because you need somebody watching you for form’s sake. As you come up with the barbell or two dumbbells in your hands, squeeze your buttocks with the weights close to your legs and a slight bend in the knee.

#4 Donkey Kickbacks – Here is a great leg workout that also engages your abdominal muscles. With both hands and knees on the floor, you can kick one leg backward (hence the name ‘kickback’!) as far as you feel comfortable. While stretching the leg outwards, you need to keep your balance steady to prevent falling over one way or the other.

Extra Tip: For an added challenge, use ankle weights for some resistance!

Bonus: UpHill Run – your glutes are automatically activated as you walk and ascend. With a backpack, it’s like adding weights, and your glutes, quads, and calves will all get a tough workout. Considering you’ll be breathing in fresh air as opposed to the moist gym air, UpHill Running does provide a fantastic exercise for the inside of the body as much as the outside.


Try these leg exercises and you’ll soon have tougher legs and a sculpted butt just like your favorite IG models, and everybody will be looking at you for motivation instead!

Improve your fitness and well-being today by joining and gain access to exclusive workout videos + meal plan + support+ bonuses


7 Steps to Changing Your Life before 2018

Changing can be hard, but we got 7 simple yet effective steps for you.

If you want to make the rest of your year into the perfect preparation for the biggest and best 2018 possible, we have some advice for you today. After following these seven tips, you’ll start the journey to changing your life and wonder why you didn’t take the steps sooner!

#1: Become the Healthiest Version of Yourself – In our opinion, good things happen when we’re the healthiest versions of ourselves. After working out, you’ll strangely feel more energized, it’ll encourage positive eating habits, your relationships will improve, you’ll get better quality sleep, and you’ll even lose weight. By simply changing your diet you can unlock a surge of energy that will help you get more done!

Of course, we aren’t saying you need to become a ‘size zero’ model. Instead, you need to find what success means to you. Ultimately, you need a body you’re proud of to push you forward. Join for all your fitness health needs today!

#2: Create and Respect Boundaries – By setting boundaries in your personal life, you take responsibility for all emotions and actions. If you’re always telling your friends ‘I’m too busy,’ this suggests your boundaries aren’t strong enough. With strong personal boundaries, you boost confidence and self-esteem while reducing stress and the constant overwhelmed feeling. What’s more, you take control, and this could be the most important thing you do.

#3: The 80/20 Rule for changing – We get it! Changing isn’t easy at all that’s why you got to take it easy on yourself. Implementing the 80/20 rule allows you to be human. Go hard and stay focused 80% of the time and allow the other 20% to be human and enjoy your efforts.

#4: Create and Respect a Routine – For some, they need a routine to get them in the right mood for the day ahead. For example, some people meditate for five minutes, shower, and then sit with a newspaper and tea for ten minutes. Once these three tasks have been fulfilled, the mind is ready for the day, and it also creates a positive mood. Without even leaving the house, it makes you feel as though you’ve achieved something important.

#5: Cut Back – At first, this tip is going to sound scary, but we think it’s valuable; stop doing so much. If you’ve got a million and one things to do, don’t then go and promise help elsewhere because you don’t have the time. If you’ve got a piece of paper nearby, list the most important things in your life; this could include a partner, child(ren), saving money, playing sport, work, etc. From this point forward, these will be your main priorities, and you can even list them in terms of importance.

Whenever you make a decision, you’re making a trade-off and normally the negative is the fact it’ll eat into your free time. If you’re too busy, learn to say ‘no’ to people and only focus on your most important responsibilities.

#6: Embrace Uncertainty – If you spend life trying to understand everything, you’ll end up going crazy because it’s an impossible task. We understand, the need for answers can be overwhelming but trust us when we say uncertainty can be beneficial. If you’re looking for answers, ask yourself whether knowing would really change your life. In all likelihood, it wouldn’t. Start the road to changing by accepting the uncertainty.

#7: Lose the Ego – These days, we have no patience whether it’s climbing the career ladder, losing weight, or building a relationship; we want everything right now. In fact, some will argue we all feel a sense of entitlement. Unfortunately, our need to become the perfect partner with the perfect body earning over $100k per year is damaging us.

While we would never advise you to lower your expectations or hopes, we believe it can be positive to learn from failure and embrace mistakes to become the best version of ourselves as opposed to chasing a fantasy.

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Metabolism: 8 Quick Tips to help boost it!

Trying to lose weight? Crank your Metabolism.

If you’ve tried losing weight and it just doesn’t seem to be working for you, it could be your metabolism causing the problems. By boosting this, you increase the rate at which your body burns calories, and this could make all the difference. With this in mind, we have ten excellent tips for you today!

Boosting Your Metabolism shestough

Eat Protein – When comparing fat, protein, and carbohydrates, protein is the macronutrient you need to boost your metabolism because it burns energy through digestion and absorption. With your meals, look to introduce a source of protein as well as snacking on nuts and seeds are good options.

Have Breakfast – Often, people drop their breakfast in an attempt to lose weight, but this can be one of the biggest mistakes you make; not only does it lead to unnecessary snacking throughout the day, but it also doesn’t kickstart your metabolism like a good breakfast will.

Lift Weights regularly – By partaking in resistance training, the exercise will boost your metabolism, and it will stay high as the muscles recover in the hours afterward. As you may know, muscles are also metabolically-active tissues which means increasing muscle mass will lead to a permanent increase in metabolism. HIIT (high-intensity interval training) will burn calories during the exercise as well as long after. If you don’t enjoy this grueling form of training, any activity, as long as you perform it with enough intensity or for the right duration, will have an impact. Joining shestough for a thorough workout plan ensures a healthy regime that will kick-start your metabolism to burn fat and trim weight.

RippedFreak by Pharmafreak – As supplements go, this is one of the best for metabolism, and it contains natural and herbal ingredients. Compared to other fat burners you may have seen, this one has the advantage of containing therapeutic active ingredients.

Drink Water – Of course, there are numerous advantages that come with drinking water and your metabolism is one of them. With cold water specifically, research in Germany suggests this could be the boost you need. At the University of Utah, a different study revealed that consuming less than two liters per day will cause dehydration and a reduced metabolic rate so get drinking!

Metabolism-Boosting Foods – As well as protein, there are also other foods and ingredients you should look out for when attempting to increase metabolism. For example, the main ingredient in chili, capsaicin, has been proven to increase metabolism after consumption. After this, we also recommend green tea and coffee. With the caffeine in coffee and compounds found in green tea, they’ll help your metabolism.

Get Sufficient Sleep – In the US and all around the world, research has shown we have a real problem with getting the required amount of sleep. By limiting your sleep, this increases the cortisol levels in your body (the stress hormone) as well as increasing your appetite. Combine this with decreased metabolism and leptin resistance, you’ll be vulnerable to adding weight rather than losing it.

Fish Oil Supplements – Finally, consuming omega-3 fats can improve cell fluidity, and this has a direct impact on cell function. Suddenly, the cells are receiving more nutrients and waste is being removed at a quicker time. What’s more, fish oil can also reduce inflammation which encourages natural functioning within the body.

Lose weight by following these 8 quick tips! It won’t be long before you notice a positive impact!

Gaining Weight Quickly: 4 Superb Tips

weightgain- shestough



In society, much of the focus on the health and fitness industry seems to be on losing weight. However, there are many other females who are interested in gaining weight. Whether it’s for muscle gain or perhaps just going for a fuller appearance. In today’s post, we’re going to address gaining weight, and it starts with these 4 simple tips.

Fix Your Sleeping Pattern – Sadly, we live in a society where sleep isn’t considered as a necessity in life. Over time, this leads to health issues, headaches, stress, and ill mental health. Therefore, you should be looking to introduce a new sleep schedule to your life with at least eight hours per night. With this behind you, the day will become easier, you can pair it with a healthy diet, and you’ll feel fully refreshed in the mornings.

Calories and Protein – Of course, your diet is essential when looking to add weight so add protein and boost your daily calorie consumption. Although this sounds obvious, people continue their regular diets without adding more calories; if you exercise regularly, you aren’t consuming enough calories for weight to be stored instead of being burned away.

While on this note, we aren’t saying you have free rein to eat whatever you want. Instead, you need to make healthy decisions such as drinking full-fat milk, using avocado oil, and eating nuts; these options will always be better than sweets and chocolate.

Weight Gain Supplements – If you don’t see the results you desire, be sure to check the market for supplements and shakes. Nowadays, you can find calorie-based shakes that add to your daily count without the hassle of cooking another meal. As a word of warning, you should never fully depend on these shakes because you still need the nutrients from your meals, but they can be good to boost your daily calorie count.

Eat More than Most – When creating a diet plan, compare it to those who are looking to lose weight or maintain their weight. At all times, you should be eating more than those of a similar size, so you consume more calories, and the body can start to build as opposed to constantly burning off what you eat.

Summary – With these additions to your life, you’ll soon notice a change, and you can add the weight you desire for a fuller appearance in a sustainable and healthy way! 

Consider joining the ShesTough program to help you with a structured program that can assist you with your weight gain as long as you follow the above tips.

How to Stay Mentally Tough Through the Rough Patches in Life

Life is tough. We realize how tough it can be as we head into adulthood and it stays with us for the rest of our lives. However, despite knowing this, there are still a significant amount of people who don’t know how to act when the tough times come. For this reason, we have ten excellent tips listed below.

  • Positive People – In your life, there are sure to be people who have a positive impact on what you do. If so, always come back to these people as the ‘center’ when times get rough. Not only will they calm you down, but they can also help you to realign yourself with your goals.
  • Slow Down – Nowadays, everything seems to move by at a million miles per hour. If you want to stay calm and look at a problem objectively, you need to slow everything right down.
  • Have Belief – Why did you start on this journey? Whether it’s your personal life or career, remember why you started on your current path and used this for confidence. If you didn’t believe at the beginning, you wouldn’t have started at all so keep believing.
  • Get zzz’s – When things get on top of us, we tend to stay up all night to find a solution. The longer you stay awake, the more you’ll struggle the next day so remember this. We sleep for a reason; as well as rebuilding your energy, sleep will organize your mind so get to bed!
  • Be Mindful – If you have anxiety or feel as though everything is getting on top of you, mindfulness is a fantastic art to practice. Focusing on being in the moment and nothing else, this will allow you to take stock of the situation and just slow things right down.
  • Do Something Good – Sometimes, we lose track of where we are, and we get so caught up in our own world that we forget everything else. For this reason, we suggest visiting an orphanage or perhaps even a shelter home. By doing this, you’ll soon realize everything you take for granted and this will help moving forward.
  • Get Motivated – If you’re expecting to provide your own motivation every single day, you’re going to struggle because sometimes it just isn’t there. On these days, utilize the people around you or just watch a simple TED Talks video on YouTube. In under 15 minutes, this will put everything into perspective and help to keep you going.
  • Laugh – When was the last time you laughed? Not just a fake smile, we mean really laugh at something that suits your sense of humor? If you can’t remember, this isn’t good enough. Once you’ve finished reading this, go and watch or read something that’ll really make you chuckle. Of course, this feels great, but it also allows you to forget about your troubles for a while.
  • Stop Talking – If the whole world seems to be turning against you, we urge you to think before you speak. Why? Because comments expressed when in this frame of mind will be led by emotion as opposed to rational thought. For the moment, just soak up your surroundings and start working towards a solution rather than getting yourself into trouble at work, at college, in your personal life, or anywhere else.
  • Exercise – Finally, exercise is always a great one to remember because the blood gets pumping around the body, endorphins are released which makes us feel great, and we can watch our favorite show or listen to music at the same time. Join today to get started with your 30-day transformation challenge

With these simple tips, you can get over the small mountains of life and begin to enjoy what you’re doing once again. If you feel lost or as though everything is going against you, use the tips above and refresh your positive mindset!