blog Archives — ShesTough
Loading...

Category: blog

HOW TO NOT GIVE UP ON YOUR FITNESS GOALS

If you want to see results, you must stay consistent with your training! Giving up is obviously the most common way not to see results. Here are 3 tips for keeping you on the path of success

 

 

  1. Create the cues in your environment

 

Research shows that environmental cues can trigger a habit. For example, when you wake up in the morning, if you see your cell phone, you are likely to be cued to check out social apps, or if you see chocolate, you are likely to want to eat it. You can use this to your advantage.   If you’re going to lose weight, hang up a pair of old pants you would like to fit into again, put a motivational quote on your fridge that inspires you, or place a yoga mat/dumbbells in your living room. Make sure these items are placed in an area that you will notice every day and keep them visible until the habit has been created. These cues will remind you every day. 

 

  1. Manifest your results

 

Instead of setting the intention of getting fit, or losing 10 pounds, or toning your abs, instead see yourself as already there. Use affirmations such as “I am strong”, “I am fit”, “I am healthy”. Research shows that this can be more impactful because it has a more positive effect on your self-esteem. Find an affirmation that creates a positive emotion attached to it after you say it. Make sure to use these affirmations every day until the habit is formed. Habits typically take 21 days to create, so be sure to repeat these words of positive affirmation throughout the day!

 

  1. Don’t do it alone or hire help.

 

Research shows that you are more likely to see results if you have a partner. Find a workout buddy! If you have the funds, you can also hire a personal trainer. There are also fitness groups online (such as the ShesTough community on Facebook) that you can lean on for support. The bottom line is, try not to do it alone! You will be more likely to stay on the path if someone is holding you accountable.

 

 

Remember that habits take about 21 days to create. Once you pass this period, you will be more likely to succeed.  When you reach your fitness goals, you can repeat these three steps again with new goals, affirmations, and support systems! Join shestough today to receive access to a proven workout and support system to get you to your transformation goals!

WARMING UP – WHY AND HOW

Warming up an essential part of exercise and sometimes overlooked. Lack of time, patience, and knowledge are some of the reasons why one may skip their warm-up. In this article, we will be discussing the benefits of warming up and how to warm up.

 

Exercise is known to be good stress on the body. The mind and body co-ordinate and generate movements that have been known to both enhance and maintain health/fitness levels. When the right amount of stress is used, health benefits are achieved. When the wrong amount of stress is used, the chance of physical injury is increased. This may manifest as a strain, to a muscle or tendon, a sprain to a ligament, or an insult to a nerve. Injuries often are the result of exceeding a threshold that the body is not capable of maintaining. For example, lifting too much heavyweights, doing too many repetitions, or sudden uncoordinated motion. Since injury is a major factor in ‘falling off’ a program one should take the proper precautions to avoid this setback. This is where warming up comes into play.

 

When one warms up, they drive blood throughout the working muscles, tendons, and ligaments. The joints are lubricated and the core body temperature is warmed up. The nervous system is also stimulated and prepped for the co-ordinated motion that is to be executed between the brain and body. Both of these effects strongly reduce the chances of injury by preparing the muscles, joints, and brain for the ‘good’ stress that is to come. A systemic review on studies regarding warming up (from 1966-2005), published by the Journal of Science and Medicine concluded, “the weight of evidence is in favor of a decreased risk of injury” (Fradkin, 2006).

 

Now that you hopefully see the benefits of warming up we will outline the 3 ways of warming up: Mind, muscles, and movement.

 

  • Mind – Consider the mind being the boss of the body. Before warming up the body it has been shown that there is benefit in warming up the mind first. An example of a mental work out would be visualizing yourself exercising beforehand. Visualize and imagine you are exercising with positive and successful results. A systemic research study published by the Journal of Sports Science and Medicine concluded that mental imagery with physical performance together is best for improving strength (Slimani, 2016).
  • Muscles – Warming up the muscles can consist of any form of cardiovascular activity. Walking or jogging on the spot, elliptical, treadmill, and jumping jacks are all examples. Just make sure to start off gently. Consider this portion lubricating your joints, increasing your heart rate, and blood pressure, prepping your body for your exercise routine. To save time you can consider combining the first two warm-ups together (mind and muscle).
  • Movement – Rehearsing your first exercise, with no load, is crucial before training. This warms up your motor control centers, which link your brain and body together. Physically rehearsing your first exercise, with no weights, and little range of motion progressing into a full range of motion is optimal. For example, if your first exercise is a barbell squat. Begin first by doing ½ bodyweight squats for 15-20 reps. Then full bodyweight squats for 15-20 reps. This will prepare the mind and muscles together.

 

Apply these three warm-ups before exercising to see better results and avoid injury. Now go and get it, tough girl!

 

 

Resources

Fradkin, Gabbe, Cameron, F., GJ, CA. (2006, September 1). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

Slimani, M., Tod, D., Chaabene, H., Miarka, B., & Chamari, K. (2016, August 5). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY

How do we get our children to eat healthy? Let’s explore these points we put together.

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY2All parents want their kids to grow up strong and healthy. Every good parent wants the best for their sons and daughters, and that includes good health. To achieve your desired goal as a parent, you need to teach your kids how to live and eat healthily.

So how do you achieve this as a parent? Well, it has been proven in the past few years that most methods employed by parents usually lead to little or no result. On the other hand, we’ve come up with this useful guide to show you the best ways you can make your kids eat healthy. So, let’s get started right away

 

TAKE THE POSITIVE APPROACH

Being aggressive with forcing your kids to eat healthy is one common mistake parents often make. Many parents want their kids to eat healthy, and as such, they force them into eating their veggies and so on. Although that might work now, it might have an adverse effect in the future. Most kids that are forced to eat healthily often have a negative association with healthy food as they grow older. Kids are receptive beings; they respond better to a positive environment. Just give them a push in the right direction and lead by example.

 

BE AN EXAMPLE

Kids learn mostly by what they see. If they see that you regularly eat fruits and veggies, they are naturally inclined to do the same. Studies show that kids are likely to eat fruits and veggies if they see their parents do the same. Don’t just tell them what to do, show your kids what they should do!

 

START A GARDEN OR SHOP AT LOCAL FARM MARKETS  WITH YOUR CHILD

Gardening is a great way for your kids to develop a rapport with healthy foods. The entire gardening experience will help them become more interested in new foods. Studies show that gardening is a great way to get children invested in eating more vegetables and fruits. If you don’t have a garden, you can get a small plant bed or if your community or school has any gardening program. Don’t forget to check out weekly farm markets in your community with your child.

 

KIDS EAT HEALTHY WHEN IT’S ACCESSIBLE

Ensure all healthy foods are easily accessible. Children with easy access to vegetables and fruits at home are more likely to eat them. Make sure you always have fruits, salads, and other ready-to-eat meals at home. As they grow older, you can teach your kids how to prepare easy meals that incorporate veggies and fruits.

 

MAKE THE FOOD PRESENTABLE

When your kids eat something tasty at home, they won’t have the urge to eat outside. People usually eat what looks good and tastes good, and kids are no exception to that rule. If you offer them something bland in the house, you are pushing them to eat a burger outside. What’s more, they will start to associate sweetness with unhealthy meals.

The best way to increase the intake of healthy foods is to make them presentable and tasty. You can look for recipes online or in cookbooks to help your course.

 

Thanks for taking the time to read our article today. Got any suggestions on how to have kids eat healthy? continue the conversation below or on the ShesTough Facebook page.

5 WAYS TO STAY HEALTHY DURING COVID-19 SELF-ISOLATION

Today’s ShesTough article we look at 5 ways to stay healthy during self-isolation times.

1. Get Exercise

During self-isolation, it is so important you keep your body finely tuned. It is very easy to fall into the pattern of more sitting, more eating, less moving pattern when you are spending long periods inside. This leads to a lot of health issues like weight gain, poor sleeping habits, and discomfort in the spine. By exercising, you can ensure your body stays finely tuned and far away from negative consequences. Consider our in-home training programs here at ShesTough, that can keep you fit and well during the self-isolation period.

 

2. Get Fresh Air + Sunlight

Self-isolation can be a dark time for some. Excessive periods inside mixed with energy-draining stress coming from the external world can be a recipe for depression. As noted above, exercise will help you balance your body, which can also really help with decreasing stress and depression. We suggest you also get as much sunlight and fresh air in your day as possible while following social distancing guidelines. Start by opening up all your blinds and windows, let in as much sunlight and fresh air as possible. Research shows that sunlight is an excellent option for fighting off depression. Try and go for at least one social distancing walk a day. Make it as long as possible and try and focus on positive things. Something as simple as being grateful for the little things in life, like fresh air and sunlight will help the body and mind shift into a more positive state.

 

3. Settle your mind daily with Mindfulness

We are living in very stressful times. But the reality is that the external world (the world outside of us) is always shifting. What we suggest focusing on first is your own world. This begins first with your mind. Try settling your mind 1-2 per day. This can have profound effects on your emotions, ability to focus, attention span, and outlook on life. There are many mindfulness apps and programs out there you can try for free. Research shows that partaking in a mindfulness routine twice a day for 8 weeks can literally change your brain in a positive way. Imagine coming out of this self-isolation period with a better mind? Start with 10-minutes twice per day.

 

4. Stay on a routine

Routine is the key to maintaining order. If there is no order, there is chaos. We suggest developing a daily routine during these times to maintain order in your life and to decrease chaos. If you are working from home, that’s great. Before work, mid-way, and after work, try to incorporate something productive. If you are not working, try and develop a daily routine. This could include waking up exercising or meditating, reading, going on a long walk, getting groceries, cooking and exploring new recipes, and maybe even learning a new skill. The key is to stay busy and productive! The mind loves that. If you have children, you know how important it is for them to have a routine. Try incorporating a routine together with your children.

 

5. Go on a negative energy detox

Let’s face it. There is a lot of draining energy out there. It is easy to fall into the trap of being ‘energy leeched’. Your energy and positivity are at risk of being decreased every time you look at your phone, turn on your tv, or talk to someone. We suggest protecting it. Ask yourself the question, every time you listen, watch, or take in something. Did this give me energy? Did this do nothing to my energy? Did this take away my energy? If you lost energy during the process, considering decreasing this intake. Less is more. If you didn’t lose or even gained energy during this interaction, this is what we call taking care of your self. Please take care of yourself during these times. We are going through a storm, which will eventually end. To stay well during these times, we recommend following the tips mentioned above. Stay well everyone

GOT CARB CRAVINGS?

Carbs craving is something everyone goes through sometimes, especially when you are trying your very best to eat clean and stay healthy.

What do you do in such a scenario? Do you ignore it? Or do you give in to your cravings? Or do you find a healthier alternative that satisfies your cravings and at the same time ensure you maintain your health plan?

The latter sounds like the most sensible option. But we understand that lots of people might find it a bit difficult coming up with foods that can help satisfy their carbs cravings, and still ensure they stay within the confines of their health goals. The following info will give you an insight into what carbs craving is and how you can tackle it.

 

Carbs craving

One of the pressing questions in your mind right now, would be where do carbs cravings originate from? Well, the answer isn’t farfetched. Most cravings are birthed from some form of physiological imbalance in the body. A perfect example of this the level of imbalance in your body when it is stressed out. A lot of things happen within your body when it is stressed out. Your body juggles between high sugar levels and low sugar levels, thanks to a number of factors. The end result is your body thinking it requires more energy, thus leading to some serious carbs craving.

Look back at those times when you had a massive craving for some carbs; you would notice that it was usually when you were stressed out due to work or lack of sleep.

All of these imbalances can be disadvantageous in the short and long term, particularly when it comes to staying healthy. Nevertheless, it is important you know how your cravings come about, and how you can curb them.

 

What Should You Eat?

In trying to achieve your weight loss goals or fitness goals, the last thing you want to do is give in to your carbs cravings. Doing so will completely derail your plans. There are useful alternatives that you can use during those times when your cravings kick in, try and stock up on your fruits, veggies, proteins, and even fats.

You should also consider long term solutions in the event of stress, lack of sleep, or anxiety. In these moments, your body might call for carbs.

Can I Have Real Carbs

When it comes to losing weight, achieving your fitness goals, and becoming healthy, you need to avoid processed foods that is stacked with carbs and additives.

Your focus should be on healthy meals and plans set out by your trainer or on here following your shestough meal plan. If you must, concentrate on fruits and veggies. The general rule of thumb is to eat healthier carbohydrates foods like cut oats, quinoa, brown rice mixed with good protein and fats. These types of carbs take a long time to breakdown in your system and therefore giving your longer sustained energy.

Mind you, higher carbohydrate food is ideal for post-workout. This is because your body has an increased need for carbs at that time due to the stress exerted on it. This would be the only good time to eat a high carb food item right after your workout to replenish muscle stored glycogen.

 

Your Cart