Wellness Archives — ShesTough

Category: Wellness


Our everyday lives can be a stressful affair. It gets so busy most times that we lack the time to handle other tasks. While you might feel overwhelmed, and burdened, there are self-development habits you can incorporate into your lifestyle, that will make life much easier for you.

If over the years, you’ve stressed yourself over incorporating stress management tactics, then you are in the right place. First things first, you are not the only one that is feeling overwhelmed there are so many persons who have lost sleep trying to fit so much into their fitness journey and personal development goal.

People often find themselves stressed out with incorporating so many habits, and hobbies into their already packed schedule. The end result is that they find themselves trying to scramble in so much, and in the process, fail to derive maximum satisfaction from each activity.

Similar to getting more time out of each day, there is an opportunity cost involved. But essentially, you should focus on habits and activities that give you maximum satisfaction, and at the same time, amplify your wellbeing and fitness.

Things like spending time with your family, or playing with the kids after work are very vital habits that play a key role in your wellbeing and overall health. While some might consider them to be mundane, such activities are all part of personal development practices.

Again the focus should be on what makes you happy, with emphasis on activities/habits that amplify your health and well-being.


Monitor your behavior and goals

Your behavior and goals are repeatable and they happen at various points in your life. If you look back at the last few years, you would notice that there are patterns that are repeated. Take note of those habits that induce overload. The best way to go about this is to create a list of everything you do daily

For example:

  • Jogging
  • Walking
  • Playing Squash
  • Reading a Magazine

Writing your list gives a sense of clarity and control. You tend to know what takes your time, and what you can give more time to.


Why putting it in writing is important?

Writing is very beneficial. It will enable you to notice your best attributes and positive habits. Seeing your list enables you to identify what you give much or less time to. If on your list, you exercise well, get adequate sleep, and eat well, then you are good to go. On the other hand, If you are lagging in those areas, do yourself a huge favor by including them in your schedule. Writing helps you to;

  • Take note of your positive habits
  • Know what to let go of and as such give time to more essential habits.
  • Identify habits that are similar thus knowing what to let go of.
  • identify important habits, as well as habits that should be prioritized over others.

Fitness Truths You Probably Didn’t Think About

There are various reasons and factors why people fail to achieve their goals. However, one of the biggest contributing factors is excuses. Take a retrospective look at some of those times you failed to do a task, or meet a target. In 8 out of 10 times you will find out that an excuse or two was the reason why. While people like making excuses, one thing we hate is hearing other people (friends, family, coaches) tell us that we are making excuses.

Since you are already here, we might as well just face the truth. Your family and friends might sugarcoat it for you, or even walk around eggshells when they are with you. But right here, you get the hard truth and nothing else.

Excuses do you more harm than good. They make you lazy, slow you down, and prevent you from reaching your target. While some of the things you read here might be a bit hard, you will come out a better person if you get rid of excuses.  Let’s get started.


You eat too much! You don’t have a slow metabolic rate

There are really no discrepancies when it comes to metabolic rate. Nobody has faster or slower metabolism. Metabolic rates are fairly the same for humans. Here’s the thing, if you were to have a fast metabolism, your body will literally heat up. On the flip side, a slow metabolism would mean you can’t even move your body. You eat too much. Don’t blame it on your metabolism.


You don’t possess a natural body type

The talks surrounding body type is a never-ending subject. People usually refer to their body types as one genetics have given to them. However, genetics is not the only contributing factor to your body type. Exercise, diet, sleep, environmental influences, and so on, all have an effect on body type.

So is eating 5 burgers a day your natural diet? Is sitting on the couch all day your natural diet? Of course not. Your body responds to how you want to it to be. Stop blaming it on your natural body type.


Everyone wants you to follow them

One of the characteristics of humans is our need for association. Humans tend to associate themselves with people who share the same ideologies, religious beliefs, and so on. The same can be said for people with similar body sizes. Fat people want you to associate with them, thin people want to stay thin. While there is a sense of comfort that comes from associating with people in the same health bracket as you, it can be difficult to break out of that association and change. If you want to make any changes, associate with folks that are where you would like to be. This gives you the right motivation, in addition to other benefits.


The resources that got you here, won’t take you to the next level

One of the main rules of fitness is never to give up. It is sad to see people give up when they face the slightest setback in their fitness program. Just because a program isn’t working for you at the moment doesn’t mean it doesn’t work. Mind you the more you become fitter the slower your progression. If you’ve gotten to a specific stage doing certain things, you will need to revamp things a bit to get to another level. Change is constant. What got you here won’t get you there.

Ways To Increase Muscle And Reduce Body Fat

Ways To Increase Muscle And Reduce Body Fat

There is a growing myth that you can’t reduce your body and build muscle. But contrary to that, there’s a way to achieve all that.

The process of building muscle and burning fat is a bit technical. You have to consume enough to aid muscle growth, but ensuring what you are eating has the best nutritional value to help your body use fat stores rather than muscle tissue. To get the best results, you have to add high-intensity cardio and resistance training to your routine.

The following are reliable techniques you can employ to build muscle and facilitate fat burn.


Increase your protein intake

Get plenty of protein. It’s as simple as that. Increasing your protein consumption reinforces your muscle tissue, preventing it from breaking down. When you have amino acids in the body system, the body recognizes that it doesn’t need any breakdown action on the muscle tissue to harvest them.

Try to increase your protein consumption. Experts recommend that you increase your daily protein intake by 1g per pound of body weight (or 1.5g if you are always in the gym).


Reduce your carbs

You were hoping this would not be on the list, but fortunately, it is. It is time to LIMIT carbs, but not all of it. The best time to take carbs is two hours before your workout session and immediately after. Ensure you don’t consume (or limit excessively) any other carbs all through the day except high fiber vegetables. Veggies are volume food; they will keep your energy levels and suppress any hunger.


Don’t go overboard with the calories

Finding your caloric balance will play a key role in helping you burn fat, and at the same time, build your muscle. It would be best if you had a healthy meal that facilitates muscle building while creating room for the release of fat from storage. Note, this is not a diet plan. You just want to find the right caloric number to aid fat burn and muscle gain


Consume healthy fat

To reduce body fat you have to consume less fat right? Wrong! Lots of people often make the mistake of reducing their fat intake just to reduce body fat. While their reason is valid, fats are part of an integral system that helps maintain hormone levels and cell structure, both of which are needed for muscle-building. So, before you get rid of that fat, think again.


Cardio exercises to reduce fat

People often make the mistake of using lengthy steady-state cardio. The result is excess muscle tissue burn, rather than fat born. The solution is to incorporate high-intensity interval training (HIIT) into your cardio program (Like what we offer here at shestough.com). HIIT can retain muscle mass, and facilitate the use of fat as body fuel.


Ready to transform your body with Maria Jose? Join shestough.com today!!!

Common Myths Regarding Women And Fitness

When it comes to women’s exercise, training, and fitness, there are lots of misconceptions and myths about what women can and cannot do. You probably must have come across some of them like; training makes women bigger, eat whatever you want as long as you exercise, and so on. We’ve prepared this guide to debunk some of these myths. So let’s get started.

  • Weight Lifting Makes You Bigger

This is one myth that has continued to rear its head repeatedly. So, let’s just let the cat out of the bag, lifting weights will not make you bulk up.

The reason for this is that women don’t have enough testosterone that will make them bulkier. On the other hand, men have as much as 200 percent more testosterone, and even at that, it takes years of constant training and the right nutrition to bulk up.

If you are just getting started on weight lifting, you will observe more noticeable changes than if you’ve been doing it for some time. But here is the catch, your hands and legs won’t suddenly become like that of the hulk. The only reason why you would feel bulkier might be because of poor diet and more body fat, but never because of your increased muscle size.

Mind you, people would always talk about your body size, and it doesn’t really matter what their opinion is. What a person might perceive as too muscular, another sees as too light. Opinions change, but the only opinion that counts is yours.


  • You can lose fat in one specific area

We often experience fat trouble in specific areas such as the stomach, thighs, back, and so on. If anyone has ever told you that you can specifically lose weight in a single part of your body, well, sorry they lied. Spot reduction doesn’t work, and it is a myth. The only way you can reduce fat in specific areas of your body is to reduce fat all over your body and increase your muscle size. Mind you, there are particular exercises that you can do to build muscle in those fatty areas.


  • I can eat what I want as long as I am working out

Exercising doesn’t give you the license to eat whatever you want. Although exercising helps you burn calories, the amount is not enough to make up for the junk food you eat. This doesn’t mean you can’t have a cheat meal or engage in the occasional treat. However, you need to discipline yourself and show some restraints.

We all slip up from time to time (but this isn’t an excuse for you to slip); the right thing to do is dust yourself up and start over. Don’t punish yourself by doing more workouts. Follow your program, and don’t go overboard.


  • I haven’t lost any weight, so my program isn’t working

While your weight on the scale is an indicator of how much weight you’ve lost, it not a sure proof gauge for progress. Sometimes the value on the scale can be deceiving. When you are lifting weights, you are adding lean mass, which makes your weight go up even though you are losing fat. Here is the catch, despite the scale showing that you are gaining weight, you looking leaner and muscular.

Using the scale to measure your weight is good. However, it shouldn’t be your only indicator to measure your progress.


Hopefully, we’ve been able to debunk some of the common myths regarding women and fitness. Join one of our female tailored fitness transformation programs to begin your transformation!



One topic that has been getting lots of attention in recent times is “Self Love.” With lots of uncertainty in and around the world, the need for self-love has not been greater. Generally, when it comes to self-love, persons find it difficult to love themselves. For most folks, it is easier to give themselves to others. Don’t get me wrong, there is nothing wrong in loving other people. Showing love and spreading love is a vital part of human existence and relationships. However, don’t focus so much on others that you forget about yourself. There is so much that goes into self-love. Just like you would have to put in so much attention, effort, and care into loving others, you have to do the same to yourself.

Self-love is an act, and just like any other act, you have to show commitment. Self-love is entering into a relationship with yourself. And just like any, the relationship you have to be nurture, prioritize and tend to yourself.

To get yourself started on your self-love routine, we’ve offered four useful tips that will put you on the right track.


Practice Self Care Routine

Self-care is giving yourself the right care at the right time. The good thing about self-care is that you don’t need to do so much. It could be as simple as taking a day out to rest or having a nice bath. You could make a list of some of the things you would want to do. You might try cooking, exercising, take yourself to a fancy restaurant, binge watch a series, and so on.

Set goals

Goal setting is a great way to take care of yourself. When it comes to goal setting, set achievable goals, you could do with a daily target or even a weekly go. A simple goal, like cleaning the garage, or cooking dinner at least twice in a week, is an excellent way to start. Actualizing your goals not only gives you a sense of fulfillment, but it also sets you up for success.


The positive mindset

You can reinforce your self-belief by thinking positive thoughts. You can bring those thoughts to life when you verbalize it. A simple “I Feel Awesome Today” can set you up for a great day. Most people tend to make the mistake of talking down on themselves consciously and unconsciously. Pay attention to how you talk to yourself. If you really want to care about yourself, start telling yourself positive words.


Take yourself out

When was the last time you took yourself out on a date? There is nothing wrong in going out just by yourself. The idea is to treat yourself and make yourself feel good. Give yourself a first-class treatment, get yourself that bottle of wine you’ve always wanted, pamper yourself, and ultimately take care of yourself.


Final words

Self-care is not a myth. The more you love yourself, the more you will be able to love others. Follow the steps above, and see how many changes you will observe in your life.

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