Workout Archives — ShesTough

Category: Workout



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!


Why You Might Have Tight Hips

Why You Might Have Tight Hips:

In this day of age, many people suffer from tight hips and low back. The main reason centers around too much sitting and/or not enough stretching/counterbalance exercises. Today we are going elaborate on the reasoning behind tight hips.


sitting shestoughToo Much Sitting – as mentioned above too much sitting is a major reality for many people. If you think about your daily routine, you are more than likely sitting in a car or on a bus on route to work/school. Sitting in a chair all day at work/school. Sitting on route back home and then sitting on the couch in the evening.  As human beings, we evolved walking all day long! The solution to excess sitting is to incorporate more walking into your daily routine. Getting a fit bit is a great investment to track and set daily goals for your daily steps.


stretch shestoughNot Enough Stretching – when was the last time you stretched the six muscle groups of the hip? These muscles get compressed and tight when you sit all day. Below you can see examples of Stretches for the hip flexors, extensors, abductors, adductors, and rotators.




core shestoughWeak Core Muscles – Did you know when a muscle gets weak other muscles will compensate to support the weakness. This often happens in the hip flexors. By simply strengthening your inner core you can offset this issue. See exercise below:




birddog shestough


shestough danceNot Dancing Enough – What does dancing have to do with healthy hips?? More than you think! Most dance movements are generated from the hips. When you don’t dance the hips don’t move freely as much and can tighten up from lack of full range of motion movement. So get those hips moving to some Spanish or Caribbean based music.  As these cultures are big on music that incorporates movements of the hips.

Consider joining today to get a well-rounded training system that incorporates stretching and core strengthening to help minimize your chances of tight hips.

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