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Should you exercise while on your period?


Periods and premenstrual syndrome (PMS) can really be a drag. PMS can affect your energy and mood, making exercising high undesirable. Furthermore, periods can cause cramping, discomfort, and pain.  This all can significantly impact your ability to exercise. But don’t let this get in your way, as it’s been shown that exercising while on your period can actually have a positive impact! Here are the benefits:


  • Exercise increases energy and stabilizes mood


When you exercise you release endorphins, which act as natural mood boosters. These mood boosters can be extremely beneficial when you are feeling down and out. It is common to have mood swings when ovulating, and no one likes to be down and out for too long. So fight that fatigue with exercise and reap the benefits of your endorphins!


  • Exercise increases blood flow and eases cramps and headaches


Ever get cramping that time of the month? What about headaches or migraines? If your answer is yes, you will want to consider exercising to alleviate these inconvenient symptoms. When you exercise you boost blood flow all over your body, which helps regulate uneven pressures that could be causing symptoms like headaches and/or cramping. Boost your circulation with exercise!


  • Exercise and sweating helps alleviate discomfort


Do you ever feel like you are full of pressure when you are on your period? Do you ever bloat? If so you will want to consider exercising and sweating. Why? When you sweat, water leaves the body, which can promote water retention balancing. Simply said, the more you hold onto water, the more bloated you may feel. So sweat that water out and replace that water by staying hydrated and see what happens to those cramps!


In conclusion, you will want to consider exercising when on your period to help alleviate the symptoms. We recommend doing the ShesTough training program. If your symptoms persist during and after exercising, try exercising at an effort of 50% less than usual. Remember, PMS symptoms can be stressful on your body so listen to your body and adjust your workout accordingly. We recommend exercising at a medium threshold. Always remember to check in with your Doctor if your PMS symptoms aren’t being alleviated with natural strategies.

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Vacation is often a time set aside to enjoy yourself, and give yourself a well-earned treat. But while it has its merits and advantages, vacation also comes with its own issues, most especially when you are trying to achieve your fat loss goals. To help ensure that you stay on the right path, we’ve prepared this guide with lots of effective tips on how to manage fat loss goals on the road.


1. Carry your #shestough program along with you

Most folks are tempted to leave their routine behind, and enjoy the best vacation has to offer. But doing that can be detrimental to your long-term weight loss plan. You are encouraged to take your routines with you even when on vacation, as it helps to set the benchmark on how your day will look like, and more importantly, it will keep your head sharp, and your mind focused all day long.


2. Drink lots of water

Dehydration is often experienced in a warmer climate when on vacation. Lack of water, while getting to do so much, can make you feel and look terrible. Staying hydrated ups your energy levels, and gives you the extra edge to handle what is in front of you.


3. Carry along easy grab-and-go snacks

You should have your grab-and-go snacks in your person all through the day when you are on the road. Taking your snacks with you means you won’t be easily sidetracked into taking what you weren’t prepared for. Take enough that can last you the duration of your trip.


4. Don’t play with your sleep

Sleep should be number one on your vacation to-do list. Most people make the mistake of doing too much on their vacation that they fail to get adequate sleep. Getting poor sleep for even a day can enhance your cortisol levels, thereby increasing the tendency of you accumulating fat in that time. Ensure you get the appropriate amount of rest, and naps so that you can keep your body in balance; an amplify your productivity.


5. Don’t eat like the world is about to end

As mentioned earlier, don’t see vacation as an opportunity for you to eat like the world is ending tomorrow. Remember to follow your routines and diet. You can enjoy the food and drinks around you, after all, that’s part of the reason you are on vacation, but don’t use that as an excuse to go off road.


6. Fun, fun, fun

You can’t spell vacation without Fun, so don’t hold yourself back. As much as you can, try and have lots of fun. Don’t go to your vacation, and end up thinking you need a vacation. Look to the bright side, and try and embrace what’s in front of you.


Ensure you join so you have a program you can do on the road!  Use code: GET10 to get 10% off all programs. Follow us on Instagram for more tips!


Training is important but don’t think for a minute that you can get optimal results without proper recovery. Let’s discuss how to recover in today’s article.


Keeping track with your gym schedule, and following it consistently is always great, but in the absence of recovery, you put yourself at the risk of burnout and your body at risk of sustaining severe injuries. Persons will always echo out various fitness quotes like “Go hard or go home,” or even “No pain, No paint,” in a bid to get you to go the extra mile but know this, without adequate recovery, you are only putting yourself in harm’s way.

While it is true that you have to leave your comfort zone to get the best out of your program, it is vital to know that you ought to train at an intensity that you can recover from. You have to take the necessary measures to recover from the workload and stress you put your body and muscles to in the gym to avoid injury. It is essential you maximize your recovery to get optimal gym performance and results.

Program your routines appropriately to help support recovery

A well-structured workout plan will do an amazing job in helping you recover optimally. Try as much as you can to ensure you don’t train the same set of muscle group consecutively, as this will shorten recovery time. It is recommended that you give a minimum recovery period of 48 hours rest before training a particular muscle group again.


Be active on recovery days

Having rest days is a vital part of your program and also your recovery process. However, rest days doesn’t imply you sleep all day long. You should stay active by engaging in small exercises like walking, jogging, or even doing some stretches. This will help circulate your blood into your muscles and help enhance the recovery process.


Don’t joke with your sleep

This is a critical recovery step that is overlooked by many folks. When you deprive yourself of sleep, you deprive your body of the chance to full recovery on a mental and physical level. As you sleep, your body enters a recovery mode and begins to repair tissues, damaged muscle fibers and other parts of your body you overused in your workout. Try and get between 7-9 hours of sleep per night to ensure you recover for your next workouts.


Get adequate nutrition

Nutrition is another key lieutenant in your recovery team. What you eat is as important as how much you eat. Eat as many calories with respect to your goals. A calorie calculator can always help you get your calorie count. In respect to what you eat, you want to focus on eating clean food. Give your body the right nutrients as at when needed for it to function in the best possible way.
Another key point about nutrition is that you should stay hydrated all day. Take plenty of fluids especially water, before and after your workouts. This will allow your body to regulate its internal temperature and effectively lubricate your joints. It will also help you to transport nutrients to the various parts of the body.


Join us here at for a complete workout program that takes into consideration the importance of RECOVERY!


Fruits and vegetables shestough

Fat Burning Breakfasts:

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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