Workout Archives — ShesTough
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Category: Workout

5 WAYS TO STAY HEALTHY DURING COVID-19 SELF-ISOLATION

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

MORNING TRAINING FOR FAT LOSS

Is morning training the secret to fat loss?

When it comes to weight loss, the first piece of advice you hear is “cut down on your food, and skip breakfast.” Although the idea of skipping breakfast looks tasty, it does you more harm than good in the long run. With no breakfast, you don’t have the energy to carry out your morning training, and this could increase muscle loss, and decrease your efficiency. The combination of these points means your fat loss program won’t give you any results.

However, there is a better way. You don’t have to skip breakfast to lose weight. You can carry out your training in the morning, eat breakfast, and still lose weight. What you need to do is quite simple; Eat protein before you workout.

You want to burn fat, and increase your fat loss? Then eat as much as 20 to 25 grams of protein (deli meats, chicken, whey protein, or lean meat) before you workout, and use any of the two strategies below.

 

Lower-intensity (only for times when doing morning workouts)

This refers to training with low amounts of carbs. When you eat carbohydrates, your body either stores them up or uses them as glycogen (body fuel) for later use. In training low, your body uses the stored carbs rather than what you eat in the morning.

When you sleep, your body uses a good amount of glycogen to maintain energy levels. When glycogen is in limited supply, your body has to look for energy in fats. This is the advantage of training low. Your body ends up burning fat, rather than glycogen in your muscles.

On your “training low days,” focus on cardiovascular exercise rather than lifting. For days when you are not training low, then high-intensity exercises like powerlifting would be ideal. Generally, your body uses stored carbs as fuel when you increase the intensity of your training. So, doing any high-intensity workout on your “train low” days will compromise your efforts.

 

Take advantage of Medium-Chain Triglycerides

Start your day with a low-carb; high protein meal can help your fat loss goals. The reason why such combo works is that it facilitates the break down of fat stored in the body. This breakdown of fats stored by the body can be expedited using Medium-chain Triglycerides. MCT can be gotten from dairy products or even coconut oil. MCTs are also available in the form of supplements.

The presence of MCTs in the body means your body has more energy it needs for your morning training while leading to more fat burnout.

 

Intermittent fasting 

How does it work?

  • Stop eating from 8pm.
  • Have 2 glasses of water in the morning.
  • A sugarless caffeine drink (example coffee, pre-workout, tea, etc)
  • Then complete a shestough workout routine.
  • Remember to stay hydrated!
  • Consume foods again by 1:00pm

4 FITNESS MYTHS THAT ARE MESSING WITH YOUR RESULTS

Shestough shares 4 common fitness myths that are sabotaging your results..

 

  • You have to work out every day.

This is untrue. Research shows that 2 interval sessions per week alone can bring forth results. We recommend at least 2 interval cardio days and 2 weight- training circuits per week to start. Outside of this, the main focus should be on the diet, as this is the key factor in driving results and pushing past plateaus. Once your diet is in check, you should see better results.

  • You have to train for over an hour.

Your exercise duration doesn’t need to be long, but it has to be effective. Research shows that shorter duration exercise routines with more intensity are more effective than longer exercise routines with less intensity. Working out for over an hour can spike your stress hormone and leave your energy depleted at the end. Over time this can actually work against you and slow your metabolism down, which means less muscle building/toning and more body fat gain. Try circuit training, drop set training, and interval training. These modalities can be as short as 20 minutes in length and leave you sweating buckets at the end, without the expense of slowing your metabolism down.

  • Low carb diets

While going lower carb for strictly, weight loss holds some truth; you must be careful. Going too low can significantly affect your energy levels. With low energy levels, you will struggle to push yourself to an intensity needed to see results in your workouts. Try consuming at least one fist portion of carbs per day. If your energy is still low in your workouts, up your carbs to two fist portions, spread out of two different meals. Stick with low glycemic complex carbs like dark fruit, root vegetables, and whole grains.

  • You can out-train a bad diet or poor sleeping habits.

A poor diet and sleeping patterns will automatically increase your stress hormone in your body. Too much stress hormone will put your body into survival mode. Survival mode consists of putting your biological needs before your performance goals. This means fat-storing, aka energy preservation. Get your blood sugar levels healthy by eating a balanced meal plan that consists of clean proteins, veggies, healthy fats, and complex carbs. For sleep, aim for at least 6 hours per night. If sleep is an issue, try doing an Epsom salt bath, meditation, walking, or a stretch out before bed-time. Blue light blocking glasses are also a great idea if you tend to have lots of screen time once the sun goes down. Finally, make sure your room is as dark as possible. Invest in blackout blinds so you can stay asleep all night long.

Take your fitness to greater heights! Join shestough.com today with one of our popular transformation programs. START NOW!

ARE YOU TOUGH?

What does it mean to be tough?

If you workout do you eventually become ‘tough’?

Toughness as regards to training has had lots of interpretation over the years. Some persons consider it to mean going the extra mile in every training, going through training despite being worn-out or carrying an injury or attacking every training session with determination and passion.

Well, while all of the definition as mentioned above of toughness might be correct to some to some people, they don’t really encapsulate what toughness really means. So what does it mean to be tough?

 

What does it mean to be tough?

In a nutshell, toughness means doing the right thing at the right time. It is a derivative of discipline and it entails following through on your plan. This could mean eating the right meals at the right time, incorporating the right training regimes, getting adequate rest and so on. Essentially, the best way to get the best out of your training is to be tough i.e. keeping yourself in check, and following through on your plan. So how do you get tough?

 

Create a plan

The best way to be tough is to create a plan. Having a plan isn’t just a casual affair but rather it requires honesty from you. Your plan tells you where you are right now, where you would like to be at a specific time, and more importantly, it shows you how you will get there. Now this is very important in your female fitness goals, and Shestough targets. Creating a plan helps you to focus your time and effort and analyzing what’s at hand. It helps you to know your weaknesses, and also identify your strength as well. You need to be honest with yourself, in you want to create a plan that will work for you.

 

Sticking to the plan

The next step in becoming tough is sticking to your plan. It takes a great deal of commitment to follow through on your plan whether in good times or bad. You need the mental toughness to follow-up with your plan in all seasons. Putting a conscious effort into creating a plan actually puts you on the path to achieve it. If you actually create the time, and you put in the conscious effort to make a plan, you would be more committed to it, rather than following it haphazardly.

 

Maximizing your personal life

Toughness in your personal life revolves around you, your family and friends. It means setting a standard for everyone to follow and holding yourself accountable to it. This means you will show honesty and integrity in moments when you are both right and wrong.

You already know what you want thanks to your plan, you just have to follow up on things that will benefit you, and stay clear of things that will hinder your progress.

Once you set a standard, hold yourself to that standard, and never compromise on it for anything. Because as soon as you start giving yourself an excuse, you will always give yourself excuses. Mind you, the standard your set for yourself and everyone, shouldn’t be average, but a high standard.

 

Final thoughts

The best way to achieve your goal is to create a plan and we strongly suggest joining shestough.com today to get your fitness and nutrition plan. The second step is to follow it through no matter what. This is what toughness is all about. Set a standard and hold yourself accountable. Essentially, toughness is all about expecting more from yourself, and not giving failure a chance. When it comes to improving your fitness life, the question “am I tough?” will help you gauge where you need to be, and what you need to do.

COMMON MUSCLE BUILDING MISTAKES

 

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 shestough.com where all our programs are structured to avoid these building muscle mistakes. Start your transformation today!

 

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