Wellness Archives — ShesTough
Loading...

Category: Wellness

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!

 

THE BEST WAY TO LOVE YOURSELF

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.

Skin Care Benefits Of Good Exercise

Exercising and workouts can help improve your body, complexion, and mind. Exercising has lots of tremendous benefits, not just to your figure; it an effective skin remedy that can help treat wrinkles, acne, and so on.

 

There are lots of reasons to workout. For some people, they want to lose weight, others just want to stay healthy. Irrespective of the reason, everyone agrees that exercising is beneficial in the short and long term. Despite the numerous benefits of exercise, very few people know that it is very effective in achieving healthy skin. Let’s look at some of the beauty benefits of exercising.

 

Skin Glow

Cardio exercises like running can increase your heart rate, which in turn helps to supply oxygenated blood to your skin. The result of this is a post-workout glow, and that will leave people asking what kind of skincare routine you employ.

 

Wrinkle removal

Exercising facilitates the reduction of cortisol and other stress-related hormones. An increase in cortisol levels leads to more production of sebum, thus facilitating more acne breakouts. Excessive collagen can also lead to an improvement in wrinkles. Workouts and exercises help in the production of collagen, which helps to keep your skin firm and reduce wrinkles.

 

Reduction of Acne

 

Workouts help in the circulation of blood around the body. This keeps your skin fresh and healthy. An increase in blood circulation as a result of exercising also helps remove toxins from the body (this is usually experienced when we sweat). In addition, exercising helps to repair any hormonal imbalance that might lead to adult acne.

 

Mind you, to achieve the skincare benefits that exercising guarantees, you have to incorporate a few extra steps. If you are prone to acne, ensure you have a facial wipe in your gym bad. Clean your face immediately you finish your workouts. If you are prone to eczema, wear workout clothes that can immediately wick sweat away from your skin. More importantly, never exercise with your makeup on; it will only inflate your facial problem.

 

Healthy Hair

An increase in blood circulation reinforces your hair and makes it stronger. The blood is packed with essential nutrients that help with hair growth. The fact that exercise helps to reduce stress means your hair will unlikely to lose its color, fall out, and so on.

 

The good thing is that all types of workouts and exercises are good for your hair and skin. As long as you are improving your blood circulation and reducing stress, you will see the benefits. Remember to mix up your routine and incorporate various workouts. Mix up cardio workouts like running, with strength training like weight lifting, and wrap it up with yoga.

WARMING UP – WHY AND HOW

Warming up an essential part of exercise and sometimes overlooked. Lack of time, patience, and knowledge are some of the reasons why one may skip their warm-up. In this article, we will be discussing the benefits of warming up and how to warm up.

 

Exercise is known to be good stress on the body. The mind and body co-ordinate and generate movements that have been known to both enhance and maintain health/fitness levels. When the right amount of stress is used, health benefits are achieved. When the wrong amount of stress is used, the chance of physical injury is increased. This may manifest as a strain, to a muscle or tendon, a sprain to a ligament, or an insult to a nerve. Injuries often are the result of exceeding a threshold that the body is not capable of maintaining. For example, lifting too much heavyweights, doing too many repetitions, or sudden uncoordinated motion. Since injury is a major factor in ‘falling off’ a program one should take the proper precautions to avoid this setback. This is where warming up comes into play.

 

When one warms up, they drive blood throughout the working muscles, tendons, and ligaments. The joints are lubricated and the core body temperature is warmed up. The nervous system is also stimulated and prepped for the co-ordinated motion that is to be executed between the brain and body. Both of these effects strongly reduce the chances of injury by preparing the muscles, joints, and brain for the ‘good’ stress that is to come. A systemic review on studies regarding warming up (from 1966-2005), published by the Journal of Science and Medicine concluded, “the weight of evidence is in favor of a decreased risk of injury” (Fradkin, 2006).

 

Now that you hopefully see the benefits of warming up we will outline the 3 ways of warming up: Mind, muscles, and movement.

 

  • Mind – Consider the mind being the boss of the body. Before warming up the body it has been shown that there is benefit in warming up the mind first. An example of a mental work out would be visualizing yourself exercising beforehand. Visualize and imagine you are exercising with positive and successful results. A systemic research study published by the Journal of Sports Science and Medicine concluded that mental imagery with physical performance together is best for improving strength (Slimani, 2016).
  • Muscles – Warming up the muscles can consist of any form of cardiovascular activity. Walking or jogging on the spot, elliptical, treadmill, and jumping jacks are all examples. Just make sure to start off gently. Consider this portion lubricating your joints, increasing your heart rate, and blood pressure, prepping your body for your exercise routine. To save time you can consider combining the first two warm-ups together (mind and muscle).
  • Movement – Rehearsing your first exercise, with no load, is crucial before training. This warms up your motor control centers, which link your brain and body together. Physically rehearsing your first exercise, with no weights, and little range of motion progressing into a full range of motion is optimal. For example, if your first exercise is a barbell squat. Begin first by doing ½ bodyweight squats for 15-20 reps. Then full bodyweight squats for 15-20 reps. This will prepare the mind and muscles together.

 

Apply these three warm-ups before exercising to see better results and avoid injury. Now go and get it, tough girl!

 

 

Resources

Fradkin, Gabbe, Cameron, F., GJ, CA. (2006, September 1). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

Slimani, M., Tod, D., Chaabene, H., Miarka, B., & Chamari, K. (2016, August 5). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

HOW TO RELIEVE STRESS DURING QUARANTINE

2020 has been a stressful year for many. Coronavirus, self-isolation, social distancing, changes in income, and increased pressure have impacted many people in the world. These stressors can certainly take a toll on both your physical and mental health. In this article, we will outline strategies to create an environment for less stress and more health.

 

Simply put, you can use these two strategies: Actions to approach vs actions to avoid

 

Some things you have the power to control and should consider approaching include:

 

  • Taking care of your self– this can include exercising, going on a walk, eating clean, drinking water, and being kind to yourself. If you feel overwhelmed doing nothing and taking time off is okay too.
  • Starting/ending the day with mind settling strategies – this can include meditation, positive word affirmations, goal setting for the week, journaling, or writing down 3 things you are grateful for.
  • Turning off the news and limiting social media – stay informed but don’t read about the pandemic every day. Information overload can create a burden of stress on your well-being. Also, consider unsubscribing or un-following pages that don’t add positivity or value to your life and replacing with positive shows and pages. If you are going to stay informed focus on the facts and avoiding conspiracy theories
  • Having fun with friends and family – this includes playing games, going on walks, and implementing any form of fun or play. This can be virtual or in-person (following social distancing guidelines of course).
  • Planning for the week ahead, a year ahead –this might include: personal development, career development, and re-arranging priorities in your life that align with a more desirable future.
  • Following public health recommendations – social distancing, hand sanitizing, and following other protocols because we are all in this together! It is important we all cooperate for the greater good of our communities.

 

Some things you should consider letting go and avoiding include:

 

  • Predicting what will happen next – no one has this answer so it’s not worth dwelling over.
  • Judging others’ actions or decisions – focus on you as you cannot control anyone but yourself.
  • Predicting how long this will last for – this is out of your hands.
  • Judging your anxieties – don’t be too hard on yourself. Let your emotions naturally express themselves and focus on creating balance and support around them. Be compassionate to yourself.
  • Being over-analytical – too much analyzing can lead to anxiousness, fear, worry, and high stress if it gets out of control. We suggest creating balance instead. Find times in your day to unwind and follow the above-mentioned stress reduction techniques

 

We are going through a process and it will take some time to pan out.  It’s a pandemic, after all, so give your self some grace. In the meantime try these strategies to relieve stress during this social distancing period. Stay well 💪🏽 Follow on Facebook!

Your Cart