blog Archives — Page 2 of 12 — ShesTough

Category: blog





  • Quick Results


The ShesTough program is designed to yield results!  It incorporates do-able circuits for any fitness level that leaves you SWEATING. The average female loses 5-12 pounds in just 30 days on the program


  • Convenience


What’s more convenient than exercising in your own room? No time wasted on the way to the gym and no time wasted in the gym. ALL you need is a pair of free weights and a yoga mat.


  • Simplicity


Shestough keeps it simple for you. We tell you what to eat, when to eat and how to eat clean. Shestough gives you COMPLETE structure so you’re not left wondering what to exercise or what to eat.


  • Support


Need support? We got you covered. Once you join you have access to the ShesTough private support group where Thousands of girls post progress pics, recipe ideas and support each other!


  • It’s Progressive


Shestough is a two-phase program, which takes you from a starter level to more advanced. After Shestough you have TOUGHER. Which takes you progressively to the next two levels. Finally, you have TOUGHEST, which takes you to an expert level of training. From Shestough to Shestoughest, this is essentially ONE program that trains you from zero to hero.


Let’s begin our transformation journey today! CLICK HERE to get started!




Meeting your female fitness goal isn’t an easy task, but done rightly, the rewards are definitely worth it. Mind you, when it comes to muscle building, and general female fitness, lots of people make inevitable mistakes along the way that dampen their performance and prevents them from reaching their goals without them realizing it. Weight training has its benefits and can be transformative when it comes to helping you achieve your body goals; however; there are lots of pitfalls you can easily enter unbeknownst to you.

The following are common muscle building mistakes, and how you can avoid them.

Making the right progression

The truth is that you are capable of achieving more, but sometimes you limit yourself. A common mistakes ladies make in their shestough routine is that they do not make the right progression. Most people keep on doing the same thing, repeating the same routine, and expecting their body to change, but it doesn’t work that way. Variations are the best way to get the best out your workout plan. Vary your weights, the number of reps and sets and so on.

Bad form

A typical muscle building mistakes people make is that they employ a bad form without them knowing. Most people don’t put in enough emphasis on the lower part of a movement. The end product is that your muscles get to suffer from your bad form. Pay attention to your posture. Any time your form is incorrect, you will be unable to perform the right technique, and this means your muscles will be unable to function on an effective and efficient level.

You lack consistency

If your workouts are inconsistent, irregular, and epileptic, you will not see the results that you need. People often look for excuses to skip the gym, but that won’t get you anywhere. You can’t skip the gym and expect to burn those fats or build those muscles. In building your fitness levels, and muscle, consistency is what gets you your fitness goals.

Lack of protein

Another mistake most people make is that they do not take enough protein to aid the building of lean muscle mass. The reason for this could be that most people combine weight loss and exercise, and they end up being mindful of their calorie intake. You can balance everything out and make good progress in your objectives. Take between 1.5 and 2 grams of protein per pound of body weight if you are trying to increase your muscle mass.


Let’s take to the next level! Join where all our programs are structured to avoid these building muscle mistakes. Start your transformation today!





As humans, we always have something taking our time whether it is work or pleasure. One of the worst things that can ever happen to a person is when you decide to engage in one activity or the other as a way of spending “me-time” like seeing a movie or going for a walk, and you are not fully invested in it because you think you should be doing something else. This is something everyone must have gone through, in one stage of your life. But the truth is, that’s not the right way to live life.

There comes a time when you become tired of second-guessing yourself most especially on how you spend your time. If you are going through such, what you need is a change in mindset, and incorporate planning in your life.  The following will help you become confident in how you spend your time.



As you grow older, priorities change and evolve. Some of the priorities you had as a kid, aren’t the same with what you have now. So, at this point in time, you want to write down your current top 3 priorities.


This helps you to measure your short term and long-term plans, and gives you an insight on what you want to achieve, and sets you on the path to success. Anytime you want to do something, think of your priorities and see if it correlates with what you want to do.



plan female shestough

When you plan your day, it gives you a sense of structure and organization. Use your phone, note pad, or journal to plan your day. When you consistently do this, it increases your confidence as an individual, and it also amplifies your time management skills.



At this moment, you are letting your priorities guide you, and you are walking closely with your daily plan. Now, you decide on what activity you are going to engage yourself in, stick with your choice and don’t second guess. Be happy with your choice. So, if you choose to go to the park, or work on your painting, be happy with the choice you’ve made.

Second, guessing yourself will only help you lose confidence in your ability to make the right choices for yourself.


There are times when it feels you ought to be doing something else than what you are currently doing. Such a feeling isn’t healthy. Not only does it affect your confidence, but it also deviates you from the path of success. A change of mindset and incorporating plans and priorities in your life will surely make the difference. Use the steps above to ensure you become more confident in how you use your time.




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.

Follow us on Instagram for more tips and bonuses.



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!

Your Cart