blog Archives — ShesTough

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Fruits and vegetables shestough


When you wake up in the morning your body is in a sensitive state. The first thing you put in your mouth sets the hormonal pace that can last all day. This is why it is SO important to have a healthy breakfast first thing in the morning. If you eat something too high in sugar, it will result in blood sugar spike followed by a big dip, which is a no-no for fat burning and sustained energy levels. If you don’t eat enough proteins, healthy fats, or calories you can also have the same effect. Having sustained energy after eating a meal is associated with a healthy metabolism and when it comes to burning fat it’s all about METABOLISM. We make it easy for you today by giving you 3 fat burning breakfast options:


  • PALEO: Ground Turkey, Beef, or Chicken with steamed greens and nuts

Ground Turkey, Beef, or Chicken with steamed greens and nuts

This high protein, high fat, low carb breakfast will boost your fat burning abilities first thing in the morning, putting your body into a state of efficiency.


3-5 Oz Ground meat of choice cooked

1 Handful of green beans (steamed)

½ handful of raw nuts like walnuts or brazil nuts (steamed)

add some tomato sauce for flavoring


  • VEGETARIAN: Egg Omelet with Avocado

avocado shestough

This high protein, high fat, low carb breakfast is also a great choice for vegetarians and meat eaters

1-2 Free Range Whole eggs

1-2 Egg whites

½ Avocado

1 Handful of Steamed Spinach or greens



  • VEGAN: Chia Pudding with Berries and Nuts

chia seeds

Chia Pudding

  • 75 cups dairy-free milk (we used DIY coconut – use creamier milks for creamier, thicker pudding, such as full fat coconut and cashew)
  • 25 cup chia seeds
  • 5-1 Tbsp maple syrup (more or less to taste)
  • 5 tsp vanilla extract


  • One Handful of blue or blackberries
  • ½ handful of raw nuts of choice (almonds, walnuts, brazil nuts)



  1. To a mixing bowl add dairy-free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
  2. Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
  3. Enjoy as is, or layer with berries and raw nuts! Will keep covered in the refrigerator up to 5 days.





  • Take Vitamin D3 – Vitamin D3 is essential for health. We absorb this nutrient from the sun in the warmer months. Research shows people are most susceptible to Vitamin D deficiency in the winter months when there is a lack of direct sun exposure. A lack of vitamin D3 can lead to fatigue, depression and an increased risk for catching the common flu and cold. Take 1000 IUs of liquid Vitamin D3 per day sublingually (under the tongue) in the winter months to keep levels sufficient.
  • Stay Active. People tend to be more sedentary in the winter months. The more sedentary you are, the more tired and fatigued you will become. Your best bet is getting up and getting that body moving! Circuit training/ HITT training gives you the best of both worlds. Strength training and cardio combined in a short time frame so you can be in and out of the gym in no time feeling energized and great.
  • Take Saunas. Let’s face it. It can be damn cold in the winter. Being cold all the time can create mood, stress, dry skin and circulation issues in your body. Combat this by taking saunas or steam baths in the winter. Research shows infrared saunas can aid in the above-mentioned winter deficiencies along with promoting detoxification, relaxation and weight loss. Take a 20-30 minute sauna every 3-4 days.
  • Get ahead! Let’s face it. In the winter there is not much going on: fewer parties, fewer outings, and less social events. Not to mention the damper snow can have on hikes, outdoor events and time at the beach! Use the winter as a time to reflect, plan, and GET AHEAD in your life. This might mean taking a course, reading more, working an extra day to generate more income, kick-starting an exercise program, practicing mindfulness or restructuring your life in other ways. Create new lifestyle changes in the winter so you can go into the social summer season more organized and efficient.
  • Stay Social. Winter can be a tough time for many people. The lack of light, cold weather, and increased susceptibilities for colds and flu can really get people down. This is a good time to check up on how family, relatives, and friends are doing. Seasonal Affective Disorder (SAD) is a real condition that many people face every winter. It’s a form of depression that’s related to changes in seasons. Checking in on a loved one and supporting your friends can benefit everyone during the darker months. Everybody needs some light in their life from time to time!

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acceptance shestough4

It might sound silly, but accepting ourselves as we are today is one of the most powerful things you can do. As humans, we are constantly comparing ourselves to others and dwelling on what we do not have. Do you ever hear the voice in your head that says you are not good enough? Its quite negative isn’t it? Well, when will you be good enough? The quest to perfection is an illusion and a destination that is never reached. The reality is that you are all that you have. And you are enough. RIGHT HERE RIGHT NOW. AS IS. All of your perceived imperfections and flaws. They are all perfect. And you are merely a work in progress.

Now imagine we focused on the things we loved about ourselves. Imagine we treated ourselves like someone we were responsible for taking care of? The reality is most females (especially moms) put themselves 3rd, 4th, 5th to everyone else’s needs. Eventually, all that giving is going to lead to a deficit in yourself. And when you give and give you eventually cannot give any more. So give back to yourself once in a while! This body of yours you are in is a temple, which gives you the gift of living — the gift of life. You are alive for a reason. Honor that.

When you look at your body negatively and focus on what you lack you put yourself in a negative state of being. When you compare yourself to others, you will always lose. If you are going to compare yourself to anyone compare yourself to who you were a year ago. Focus on creating small changes that will better your mind, body, and soul. When that voice of judgment enters your mind, let it come and let it go. It doesn’t have to steer you in any direction.


Exercise is one of the best practices for our minds. It kills stress, it makes us feel better afterward, and it puts us in a state of progression. Exercise for these reasons. If you exercise because you think you are not good enough because you have some perceived body fat to lose, exercising will not be fun. If exercising is not fun, then it will take more than it will give, and eventually, you will have nothing else to give, and you will get tired and quit.

This body you are in, and this mind you have is a well-oiled machine. It is the best thing you will ever own. Fuel it with respect. Treat it with love. Eat clean because your body deserves it. Eat clean because you deserve the best. And if you fall off the wagon here and there, who cares! It’s healthy to indulge from to time. You probably deserved that cheat meal!

The truth is progression is not linear. It goes up and down and twists and turns in a pattern. There will be times when you see results and when you don’t. There will be times when you’re doing everything right and not seeing results and times when you see results for no apparent reason. The point is you want the overall pattern to move in a positive direction. Don’t sweat the small things, focus on the big picture which is the attitude.

A positive body transformation first begins with a positive attitude. The mindset of accepting yourself as is and wanting to improve. Not for anyone else but yourself. Because you are perfect and you deserve it. Life is too short to be hard on yourself. Life is too short to compare yourself to anyone else but yourself. Let’s change the way we look at ourselves. Let’s change the way we talk to ourselves. Even if it’s tough I challenge you to the following daily affirmations:

  1. “I accept the way that I am right here right now, and I love myself enough to do better.”
  2. “I am a work in progress.”
  3. “I am strong. I am tough. I am my best me.”
  4. “I will honor my mind, body, and soul.”

It’s time to get TOUGH girls and become our best selves.



happy shestough

1. Organize your life

One of the best ways to increase happiness is to first organize your life. Your mind cannot simply be efficient when you are in a state of disorganization. Since both your rational and intuitive mind are your strongest navigational tools on route to happiness in your life, you will want to make sure they both can breathe. It starts with organization or de-cluttering in which you can simply begin this by achieving small organizing tasks every day. Routine. Routine. Routine. And it starts you’re your living space. Research shows that a clean, organized space reduces one’s stress, improves happiness and even improves exercising and eating habits! So start by keeping your place clean. From there make sure you eat a high protein breakfast every morning. A high protein breakfast is related to a feeling of sustained energy to start your day. On the other hand, starting your day with a high sugar breakfast leads to a spike and rapid dip in energy. It might seem like a simple task to live in a clean, organized space and to eat a balanced breakfast every day, but many people do not achieve this. When you wake up in a clean, organized space and eat a well-balanced breakfast, you are setting the pace for your entire day. Once your place is clean, organized and you are frequently eating a healthy breakfast move onto another task. For example, an exercise routine that works for you, studying and researching topics that interest you, meal prepping for the week, joining a club, and so on. Start small by achieving little tasks every day and build from there.

2. Find a job you enjoy

In North America, we live to work, and we work for the majority of our lives! So it becomes crucial that you enjoy what you do for a living. When we are busy working away on a daily, monthly and yearly basis, it can be easy to fall into the work trap. But is your work giving your purpose and fulfillment? If the answer is no, it is important to acknowledge this and work towards finding it. The best way to do this is to reflect quarterly (every 3-4 months). Write down all the things you like and don’t like about your job. Reflect on the components you enjoy with your job and remember them. Next, expose yourself to other jobs that incorporate the components that you value. When you find something that attracts you look further into it and set a plan to pursue it. Shadow people who work in that field. Do your research. And keep digging! Life is TOO short to spend years and years doing something you do not enjoy. There are plenty of careers out there that are waiting for you to discover.

3. Focus on healthy relationships

One of the most significant factors to a long, healthy, happy life is the relationships that we harbor. No man or woman is an island. We literally are social creatures and depend on each other, which makes our social lives incredibly important for overall health and wellbeing. With that being said no one is perfect and we all come with our own baggage. Try not to judge your friends and family for their potential setbacks. Instead treat them, as you would want to be treated. When we judge someone we immediately limit his or her potential for growth and everyone deserves a chance. With that being said there is such a thing as a toxic friend. Toxic people can negatively affect you just as much as any other toxins in the world. When evaluating the health of a friend ask yourself this question. “Would I recommend this friendship to a sibling, parent or any other loved ones?” If the answer is no then distanced yourself from this person but always choose kindness, compassion, and honesty when communicating with them.

4. Travel

If one wants to grow, one must step out of their fishbowl and into the ocean. Travelling opens up your world point blank. Simply put, we are products of our environments, and if we never move out of the fishbowl we are raised in we will not get the potential of growth we are capable of. So from time to time one must travel and experience other parts of the world, different societies, and cultures. This takes you completely out of your working mind and puts you into a new world of perspective, excitement, balance, challenge, and growth. Not to mention, traveling gives you a break, time to reflect, unwind and rejuvenate. It is typically through traveling when people see there life from a different perspective and see areas they were not able to see before.

5. Take care of yourself

Did you know humans are more inclined to take care of their pets rather than themselves? Its pretty crazy to think this is true. But as humans, we can be more efficient at helping others we are responsible for over ourselves.

Now imagine what your life would look like if you treated yourself like someone you were responsible for taking care of?

Imagine your future. Your health. Your happiness

Your body and mind is a temple and the best friend you will ever have. It continually looks after you and tries it’s hardest to keep you balanced no matter the situation.
Give back by eating clean, exercising, de-stressing, working in a career you enjoy, reading self-help books or getting therapy, traveling once a year, and surrounding yourself with positive people. You are the best friend you will ever have, so learn to love and support yourself!

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Why You Might Have Tight Hips

In this day of age, many people suffer from tightness in the hips and low back. The main reason centers around too much sitting and/or not enough stretching/counterbalance exercises. Today we are going elaborate on the reasoning behind tight hips.


sitting shestoughToo Much Sitting – as mentioned above too much sitting is a major reality for many people. If you think about your daily routine, you are more than likely sitting in a car or on a bus on route to work/school. Sitting in a chair all day at work/school. Sitting on route back home and then sitting on the couch in the evening.  As human beings, we evolved walking all day long! The solution to excess sitting is to incorporate more walking into your daily routine. Getting a fit bit is a great investment to track and set daily goals for your daily steps.


stretch shestoughNot Enough Stretching – when was the last time you stretched the six muscle groups of the hip? These muscles get compressed and tight when you sit all day. Below you can see examples of Stretches for the hip flexors, extensors, abductors, adductors, and rotators.




core shestoughWeak Core Muscles – Did you know when a muscle gets weak other muscles will compensate to support the weakness. This often happens in the hip flexors. By simply strengthening your inner core you can offset this issue. See exercise below:




birddog shestough


shestough danceNot Dancing Enough – What does dancing have to do with healthy hips?? More than you think! Most dance movements are generated from the hips. When you don’t dance the hips don’t move freely as much and can tighten up from lack of full range of motion movement. So get those hips moving to some Spanish or Caribbean based music.  As these cultures are big on music that incorporates movements of the hips.

Consider joining today to get a well-rounded training system that incorporates stretching and core strengthening to help minimize your chances of hip tightness.