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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


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.



How do we deal with the Covid-19 virus?

The number of confirmed cases of the novel coronavirus virus grows astronomically daily. The COVID-19 pandemic has taken its toll on the workforce, and life-force of people around the world. As the number of affected people rises, the question most people are asking is how can we prevent the virus from spreading?

The good news is that there are various steps and procedures people can take to prevent themselves and others from contracting the virus. In as much as it is a stressful time, we must employ everyone to take caution and be safety conscious.

The following are useful tips to help protect you, your family, loved ones, and the entire community.


Wash your hands

Although this sounds easy, lots of persons are taking it for granted. The first step to protecting yourself and your family is to wash your hands frequently, and consistently. We recommend you use hand sanitizers, or water and soap. The rule of thumb is to wash or at least 20 seconds.

Whenever you get home from your day out, or you get off a means of public transport, be sure to wash your hands, fingers, and nails thoroughly.


Stay at home

If you feel unwell, or you develop any signs of flu-like symptoms, kindly stay at home. The WHO recommends that self-isolation is one of the best ways to prevent the spread of germs and potentially the virus from individual to individual.

You can work from the comfort of your home. Rather than use public transportation, use your car to commute.

If you feel the symptoms worsen, get in touch with your doctor via telephone, and schedule a meeting. Avoid showing up at the clinic unannounced, so you don’t put others at risk.


Don’t forget your respiratory etiquette

This is not the time for touching and physical contact. Try and minimize the way you come into physical contact with people. If you find yourself around people, keep your space.

More importantly, remember to sneeze and cough into a tissue, or your elbow. Immediately wash your hands after this, or use a hand sanitizer. This will help keep the spread under check.


Thoroughly disinfect your environment

Sanitize the commonly used surfaces in your home. Thoroughly clean your bathrooms, countertops, and so on. Do not forget to clean your cell phone and laptop.


Avoid touching your face

We unknowingly touch our faces more than any other part of the body. Avoid touching your mouth, nose, eyes, and face in general. The reason for this is that hands touch many places, and can easily pick up viruses.


Use the above mentioned preventive measures to keep you and your family safe. Together, we can prevent the spread of coronavirus!


Fat Burning 101 by ShesTough

When it comes to weight loss, our guess is you’ve tried everything: from crunches, running, planks, and so on. But despite everything you’ve been attempting to burn fat and get rid of that huge chunk of fat under your belly, there is still that gaping sign there. Concerning belly fat, the logical explanation would be to do more workout that focuses on your stomach muscles. But will that make you burn fat?

Well, the answer isn’t farfetched. It doesn’t matter the number of crunches you do daily; there would still be a lump of belly fat staring at you in the face. When it comes to fat metabolism, unless you get rid of the weight, you are not going to achieve your dream belly shape and size.

So how do you rid yourself of those fats around your stomach? Well, we’ve got the answer waiting for you.


Getting To Know Stomach Fat

The first thing to know is that everyone has fats on their body and they are; subcutaneous fat and visceral fat. The role of these fats is to insulate the body and protect the organ, respectively. So, you see, belly fat is important, and everyone has it. But the amount of fat you have and the way it is distributed around your body is tied to your genetics rather than your workout regimen.

The way men and women store fat is quite different. Women typically store fat around their lower body such as thighs, and hips. Men, on the other hand, usually store fat in their belly.


Ways To Lose Belly Fat


Eating Right

You might end up doing 2000 crunches or other ab workouts but rather than decrease fat or will only end up strengthening your core. When it comes to fat metabolism, and weight loss, you need to start eating clean if you hope to see any result. You need to consume the right things because this will determine whether or not other the exercises you do will work. It sounds simple but yet effective. You need to start eating clean, and you need to start now.

The bulk of your diet should contain whole grains, veggies, beans, fruits, fish, eggs, and poultry. Studies show that focusing on calorie-controlled whole grains, can help with your weight loss and fat burn. When you eat, still remember to take your required portions, and don’t go overboard. Lots of times, people eat right but eat large portions. Those type of people won’t get the results they seek.

The combination of the right foods along with the right portions, eventually will help you burn fat, achieve your weight loss goals, and lose your belly fat.

The key to fat metabolism is that it doesn’t just happen in specific places in the body, but rather everywhere. There is no way you can reduce your fat in your belly alone. You will have to burn fat in your things, face, and overall your entire your body.



Now, that we’ve got the first part right, the next thing to do is to balance it out with the right exercise. You can still train your abs by doing crunches, planks, and so on.

Research indicates that high-intensity interval training (HIIT) workouts can also help with your weight loss program. The key is to incorporate vigorous exercises to your daily or weekly workout plans.

If you leave a sedentary lifestyle, you can do yourself a whole lot of good by moving around more. Moving around from your desk, or within your home can help you burn fat.


Final Words

Weight loss and fat burn isn’t a one-day thing. There is no quick fix or instant solution to it. If you want to see any result, you just have to be consistent with eating clean and exercising.


To train while on your period or not? 🤔


That time of the month can bring up some confusion on whether to rest or to continue with your exercise. In this article, we will go over the benefits of exercising while on your period.


It is common for women to experience fatigue, bloating, and overall physical discomfort while on their period. For these reasons, females may think rest is best, but this can be wrong.


Here are the top 3 benefits of exercising on your period


  • Decrease Pain – Exercise can actually boost endorphins, which are feel-good hormones, which can help alleviate physical pain, cramps, and even headaches. One of the best ways to increase endorphins is to do cardiovascular training. This can come in the form of light circuit training or steady-state cardio for 30-minutes.


  • Push Harder – During your period, the hormone estrogen drops. This hormone shift can make fuel more accessible for your muscles and can actually boost your muscle energy and allow you to push harder through workouts. This is ideal for HITT training. Try doing 10-minutes of HITT training or Tabata training to see if it works for you.


  • Decrease Cramping – As outlined above, exercising can decrease cramping by increasing the release of endorphins into your bloodstream. You can also reduce cramping by stretching and deep breathing techniques, as outlined in the ShesTough programs.


For these reasons, we recommend exercising during your period. With that said, always remember to listen to your body. If you are experiencing abnormal symptoms during your period, take the safe approach, and rest. Visit your doctor if symptoms progress. Join one of our shestough transformation programs designed specifically for females like you!



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