health Archives — ShesTough
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Tag: health

TOP 5 ESSENTIAL NUTRIENTS FOR FEMALES

Optimal health is obtained  through proper nutrition and today we share with you 5 essential nutrients for females

Essential Nutrients:

1. B Vitamins

B vitamins (including B12 and folate) are key essentials for a woman’s metabolism, nervous system, and energy maintenance. Getting adequate B vitamins also help to prevent fatigue and boosts cognitive function. Vegans must supplement with B12 as it is only found naturally in animal products.

Sources: eggs, animal products, leafy greens, legumes and more.

Supplementation: CLICK TO BUY

 

2. Omega 3’s

These essential fatty acids (EFAs), EPA and DHA, play many roles in the body, including buildings healthy brain/nerve cells. Omega 3’s can also ease menstrual pains, decrease chances of developing osteoporosis and boost overall mood. Omega 3’s have also been shown to reduce the risks of heart disease.

Sources: Fish, walnut, broccoli, flax seeds, olive oil, etc.

Supplementation: CLICK TO BUY

 

3. Vitamin D

vitamin d shestough

Over the past decade, dozens of studies have revealed many important roles for vitamin D, the nutrient that skin cells produce when they are exposed to sunlight. Vitamin D is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance since it acts very similarly to a hormone once inside the body.

Sources: 10-15 minutes of Sun exposure (no sunscreen), eggs, dairy

Supplementation: CLICK TO BUY

 

4. Iron

iron x shestough

Iron, too, remains a critical nutrient. It is essential for healthy blood cells. It becomes especially important when girls start to menstruate. If enough of iron is not taken in the diet, it can cause anemia. It is also recommended during pregnancy because, at the time of the delivery, there is a lot of blood loss.

SOURCES: eggs, fish, beef, liver legumes, green leafy vegetable, beans, etc

 

Supplementation: CLICK TO BUY

 

5. Calcium

calcium x shestough

Calcium is perhaps the most essential nutrient when it comes to bone health. Bones need continuous maintenance, or they can weaken and break. If your diet is low in calcium, your body will take calcium from your bones to keep blood calcium at normal levels.

Because of hormonal reasons, women are more prone to osteoporosis or thinning of the bones than men. But remember, bone consists of much more than calcium, and the factors affecting calcium levels in bone involve more than dietary intake. These factors include adequate weight-bearing exercise on a regular basis in combination with hitting your daily requirement’s of the following nutrients: Vitamin d3, magnesium and vitamin K2. These nutrients work synergistically with calcium to keep your bone health balanced.

Sources: Dairy, greens, legumes

Supplementation: CLICK TO BUY

 

ALSO CHECK: Bloating? 4 daily habits that are causing you to bloat

 

BOOTY: LATOYAFOREVER’S FAVORITE BOOTY EXERCISES 2

More booty workouts for you boo!

booty workouts

Did somebody say BOOTY? 🍑 Y’all know I love a good BOOOOTY workout.🤣🤣🤣 I’m all about getting this booty gainz from the comfort of my own home, y’all I still don’t have a gym membership. We get these gains from HOME YASSSS🙊🙊🙊 In this video, I show you one of my favorite booty workouts if you want that booty to be on FIYAH make sure you LIFT HEAVY and while you’re doing this workout squeeze the HECK out of your GLUTES 💪🏽💪🏽💪🏽🤙🏽 FAV BOOTY

EXERCISES
1. 10 dumbbell Squats
2. 10 Alternating Jumping Lunges
3. 10 Dead Lifts
4. 15 Donkey Kicks each leg

3 sets YOU👏🏽GOT👏🏽THIS👏🏽
For all my fitness programs head to shestough.com or link in bio 💪🏽💪🏽💪🏽

Check out part 1 of the booty favorite exercise videos:

BOOTY: MY FAVORITE BOOTY WORKOUTS

ALSO CHECKOUT OUR YOUTUBE CHANNEL: https://www.youtube.com/shestough

Metabolism: 8 Quick Tips to help boost it!

Metabolism Boosting Tips

Trying to lose weight? Crank your Metabolism.

If you’ve tried losing weight and it just doesn’t seem to be working for you, it could be your metabolism causing the problems. By boosting this, you increase the rate at which your body burns calories, and this could make all the difference. With this in mind, we have eight excellent metabolism boosting tips for you today!

Boosting Your Metabolism shestough

Eat Protein – When comparing fat, protein, and carbohydrates, protein is the macronutrient you need to boost your metabolism because it burns energy through digestion and absorption. With your meals, look to introduce a source of protein as well as snacking on nuts and seeds are good options.

Have Breakfast – Often, people drop their breakfast in an attempt to lose weight, but this can be one of the biggest mistakes you make; not only does it lead to unnecessary snacking throughout the day, but it also doesn’t kickstart your metabolism like a good breakfast will.

Lift Weights regularly – By partaking in resistance training, the exercise will boost your metabolism, and it will stay high as the muscles recover in the hours afterward. As you may know, muscles are also metabolically-active tissues which means increasing muscle mass will lead to a permanent increase in metabolism. HIIT (high-intensity interval training) will burn calories during the exercise as well as long after. If you don’t enjoy this grueling form of training, any activity, as long as you perform it with enough intensity or for the right duration, will have an impact. Joining shestough for a thorough workout plan ensures a healthy regime that will kick-start your metabolism to burn fat and trim weight.

RippedFreak by Pharmafreak – As supplements go, this is one of the best for metabolism, and it contains natural and herbal ingredients. Compared to other fat burners you may have seen, this one has the advantage of containing therapeutic active ingredients.

Drink Water – Of course, there are numerous advantages that come with drinking water and your metabolism is one of them. With cold water specifically, research in Germany suggests this could be the boost you need. At the University of Utah, a different study revealed that consuming less than two liters per day will cause dehydration and a reduced metabolic rate so get drinking!

Metabolism-Boosting Foods – As well as protein, there are also other foods and ingredients you should look out for when attempting to increase metabolism. For example, the main ingredient in chili, capsaicin, has been proven to increase metabolism after consumption. After this, we also recommend green tea and coffee. With the caffeine in coffee and compounds found in green tea, they’ll help your metabolism.

Get Sufficient Sleep – In the US and all around the world, research has shown we have a real problem with getting the required amount of sleep. By limiting your sleep, this increases the cortisol levels in your body (the stress hormone) as well as increasing your appetite. Combine this with decreased metabolism and leptin resistance, you’ll be vulnerable to adding weight rather than losing it.

Fish Oil Supplements – Finally, consuming omega-3 fats can improve cell fluidity, and this has a direct impact on cell function. Suddenly, the cells are receiving more nutrients and waste is being removed at a quicker time. What’s more, fish oil can also reduce inflammation which encourages natural functioning within the body.

Lose weight by following these 8 quick metabolism boosting tips! It won’t be long before you notice a positive impact!

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