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Tag: tough

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.

Sculpting Tough Legs and a Bigger booty

Leg Exercises

Who wants tougher legs and a bigger booty?

Ladies, let’s be honest, you’re on Instagram, and you see these IG models, and it’s hard not to wonder how do they have these thunder legs and big butts? Some might have done butt injections but for some have put in the work in the gym. Believe it or not, they’re just ordinary people who have worked hard on the right leg exercises, the exercises below!

#1 Squats – Coming as perhaps no surprise to anybody, squats are a superb option to develop your glutes. Although squatting can be a tough routine that requires a strict form to master, we recommend sticking with it because you’ll see results.

 

 

Whether you use dumbbells or not, one of the most critical factors is the width of your feet. When close together, your thighs will burn when squatting as opposed to the buttocks. Therefore, you should move your feet a little further apart and then you’ll start to activate the glutes If you visit the gym, bang out some leg presses too because this will be your friend.

#2 Lunges – With a dumbbell in each hand, lunges are another exercise that burns but bring great rewards. Remember, perfecting the lunge is all about taking your time and creating the 90-degree right-angle with your legs. During the motion, your knees should never move past your toes, and you should feel it right down the back of your legs and across the glutes.

#3 Deadlifts – Assuming you have the correct form, this exercise will work your hamstrings, lower back, and buttocks. If you’re alone in the gym, we recommend skipping this one because you need somebody watching you for form’s sake. As you come up with the barbell or two dumbbells in your hands, squeeze your buttocks with the weights close to your legs and a slight bend in the knee.

#4 Donkey Kickbacks – Here is a great leg workout that also engages your abdominal muscles. With both hands and knees on the floor, you can kick one leg backward (hence the name ‘kickback’!) as far as you feel comfortable. While stretching the leg outwards, you need to keep your balance steady to prevent falling over one way or the other.

Extra Tip: For an added challenge, use ankle weights for some resistance!

Bonus: UpHill Run – your glutes are automatically activated as you walk and ascend. With a backpack, it’s like adding weights, and your glutes, quads, and calves will all get a tough workout. Considering you’ll be breathing in fresh air as opposed to the moist gym air, UpHill Running does provide a fantastic exercise for the inside of the body as much as the outside.

 

Try these leg exercises and you’ll soon have tougher legs and a sculpted butt just like your favorite IG models, and everybody will be looking at you for motivation instead!

Improve your fitness and well-being today by joining shestough.com and gain access to exclusive workout videos + meal plan + support+ bonuses

 

How to Stay Mentally Tough Through the Rough Patches in Life

Be Mentally Strong

Life is tough. We realize how tough it can be as we head into adulthood and it stays with us for the rest of our lives. However, despite knowing this, there are still a significant amount of people who don’t know how to act when the tough times come. For this reason, we have ten excellent tips to be mentally strong, they are listed below.

  • Positive People – In your life, there are sure to be people who have a positive impact on what you do. If so, always come back to these people as the ‘center’ when times get rough. Not only will they calm you down, but they can also help you to realign yourself with your goals.
  • Slow Down – Nowadays, everything seems to move by at a million miles per hour. If you want to stay calm and look at a problem objectively, you need to slow everything right down.
  • Have Belief – Why did you start on this journey? Whether it’s your personal life or career, remember why you started on your current path and used this for confidence. If you didn’t believe at the beginning, you wouldn’t have started at all so keep believing.
  • Get zzz’s – When things get on top of us, we tend to stay up all night to find a solution. The longer you stay awake, the more you’ll struggle the next day so remember this. We sleep for a reason; as well as rebuilding your energy, sleep will organize your mind so get to bed!
  • Be Mindful – If you have anxiety or feel as though everything is getting on top of you, mindfulness is a fantastic art to practice. Focusing on being in the moment and nothing else, this will allow you to take stock of the situation and just slow things right down.
  • Do Something Good – Sometimes, we lose track of where we are, and we get so caught up in our own world that we forget everything else. For this reason, we suggest visiting an orphanage or perhaps even a shelter home. By doing this, you’ll soon realize everything you take for granted and this will help moving forward.
  • Get Motivated – If you’re expecting to provide your own motivation every single day, you’re going to struggle because sometimes it just isn’t there. On these days, utilize the people around you or just watch a simple TED Talks video on YouTube. In under 15 minutes, this will put everything into perspective and help to keep you going.
  • Laugh – When was the last time you laughed? Not just a fake smile, we mean really laugh at something that suits your sense of humor? If you can’t remember, this isn’t good enough. Once you’ve finished reading this, go and watch or read something that’ll really make you chuckle. Of course, this feels great, but it also allows you to forget about your troubles for a while.
  • Stop Talking – If the whole world seems to be turning against you, we urge you to think before you speak. Why? Because comments expressed when in this frame of mind will be led by emotion as opposed to rational thought. For the moment, just soak up your surroundings and start working towards a solution rather than getting yourself into trouble at work, at college, in your personal life, or anywhere else.
  • Exercise – Finally, exercise is always a great one to remember because the blood gets pumping around the body, endorphins are released which makes us feel great, and we can watch our favorite show or listen to music at the same time. Join shestough.com today to get started with your 30-day transformation challenge

With these simple tips, you can get over the small mountains of life and begin to enjoy what you’re doing once again. If you feel lost or as though everything is going against you, use the tips above, be mentally strong and refresh your positive mindset!

Also checkout our youtube channel: https://www.youtube.com/shestough

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