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Commitment is the REAL Achievement

July 3, 2018 by SheTough™

During the phase of adopting a new, healthy habit, we often start a fresh cycle every few
days. Why? Today we discuss ‘commitment’…

Realizations
A prejudiced notion always lurks at the back of your mind. It screams loud that success is the only real end point to meet. However, somewhere down the line when you are actually trying hard, you will realize that slacking off a wee bit here and there is not a big deal. If you have quit sugar, per se for a week, and have managed to slack off on the eighth day, then it is no big deal. You can always pick it up right then, and you would be way ahead of yourself back in no time. That mindset is powerful enough to start a raging fire and burn everything
to ashes in minutes.

That Almost is a Setback
The realization phase where you can shrug off the occasional, momentary lapses is no big
deal. At least it seems so when you are in that frame of mind. However, looking ahead of yourself, you would see that these almost situations were a lack of judgment and creates a vicious cycle for you. The longer you are trapped at this stage, the delayed are the outcomes, and furthermore, you are falling behind in the race.

Understand Total Commitment
The problem with these setbacks is that you risk losing the motivation, sometimes gradually.
Motivation drives commitment. Commitments are often bigger achievements than actually
achieving the designated goals.

The past remains unchanged. However, now is all you have. It is the time to go big or go
home. Commit to a 30-day challenge and celebrate that feeling of accomplishment, join the 30-day shestough program! It helps
you to learn that you can break barriers and succeed against all the odds. Now is all you have, after all!

Bonus: Visit our Youtube Channel for more value-driven content 💪🏽

Eating Right For Your Body Type

June 23, 2018 by SheTough™

If you want to optimize body fat loss, you must first determine your body type, your caloric needs, and your macros.

3 Body Types with Macro recommendations

1- Mesomorph: Mesomorphs are your naturally compact, lean, muscular, wide-shouldered, medium height individuals. Example: Gymnast. They have a tolerance to moderate carb intake with a moderate metabolism. Typically they have an easier time putting on lean muscle compared to Ectos and Endos. Experts recommend starting with a macro ratio of 40% carb, 30% protein, 30% fat for healthy fat loss.
2- Ectomorph: Ectomorphs are your naturally tall, long-limbed, lean, individuals. Example: model. They have a higher carb tolerance with a faster metabolism. Typically they have a harder time putting on weight when compared to Mesos and Endos. Experts recommend starting with a macro ratio of 55% carbs, 25% protein, and 20% fat for healthy fat loss
3- Endomorphs: Endomorphs are your naturally curvy, pear-shaped, shorter limbed, medium to big boned individuals. They put on body fat easily and have a harder time taking it off when compared to Mesos and Ectos. Example, Jennifer Lopez. Typically they have a low carb tolerance and a slower metabolism. Experts recommend starting with a macro ratio of 25% carbs, 35% protein, and 40% fat.

What are macros? Macros stand for macronutrients, which consist of proteins, carbs, and fats. Counting macros refers to the ratios between the three. This is crucial because certain body types will do better with different macro ratios. It is important to know that people can be combinations of different body types. It is even more important to understand that the above recommend macronutrient ratios are starting points. Your body might respond better to different macros that were not suggested. We suggest starting with the above-mentioned macros and fine-tuning as you go.

Caloric needs for weight loss

How many calories should you consume for weight loss? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, subtract 500 calories from the total amount and consume this amount every day. Calories in vs. calories out will be your starting point. This is the gold standard for weight loss, but as mentioned above there are no absolutes. Start here and fine tune based on your bodies response.

Caloric needs for weight gain

How many calories should you consume for weight gain? We suggest you start by calculating your Basal Metabolic Rate (Via BMR Calculator online), plug in your stats and documenting your BMR. Next, add in the Harris-Benedict Formula, which factors in your activity level. Finally, add 500 calories to the total amount and consume this amount every day. Make sure you eat 1 gram of protein x your desired body weight so you can put on lean muscle tissue and only consume complex carbohydrates, so you don’t put on belly fat.

What is basal metabolic rate (BMR) mean? BMR is the amount of energy (calories) needed to run your body on a daily basis.
Why is it important to know? It’s important to know because if you want to increase your metabolic rate, you need to consume enough calories to support this.

HOW TO MAKE VEGAN CHICKEN WINGS

June 19, 2018 by SheTough™

Vegan “Chicken” Wings
(Vegan, dairy-free, gluten-free)

Must have tools:
Baking sheets
Parchment paper

Ingredients:
2 Cauliflower heads
1 C unsweetened almond milk (use Ripple milk for more protein!)
1 C water
1 1/2 C rice flour
4 tsp garlic powder
4 tsp onion powder
2 tsp cumin
2 tsp of paprika
1/2 tsp sea salt
1/2 tsp ground pepper

Glaze:
2 tbsp earth balance buttery spread (any vegan brand ok)
1/2 C Buffalo style sauce (this is hot!)
1 1/2 C healthy BBQ sauce (if for kids do 2 C of plain BBQ and no buffalo sauce)

Dip:
Daiya ranch salad dressing
1/2 Avocado (optional)
1 Tbsp Cilantro

Garnish:
Cilantro
Celery
Carrots
Stay Tough With Me 🙂

How to not let Social Media ruin your body image and self-esteem

June 14, 2018 by SheTough™

Instagram and social media, in general, is full of women in bikinis handing out 15-minute tutorials for thin waists and steel butts. Social media has become a sort of a collection of personalized self-exhibitions of vanity.

While social media is fantastic for keeping in touch and building a brand, it has sure affected women badly.

There’s also no shortage of drop-dead gorgeous social media stars. Being repeatedly exposed to certain accepted norms of beauty sure hurts women’s self-esteem when they don’t fit the type.

25 minutes of yoga may not give you a shiny pack of abs or steel butt. But it’s enough to keep you fit. Fitness should be the goal, not conforming to certain beauty norms/stereotypes.

So here are the golden rules to keep you immune from the damage of social media:

Embrace the little and big flaws: Abandon the thought that you need to the epitome of perfection. There are plenty of people competing for perfection but can you even define the perfect woman? Why let the contemporary definition of a perfect female body hurt your self-esteem? Don’t let it ruin muffins and tarts for you. Embrace your every flaw and wear them like jewelry.

Avoid retouching your pictures: Acceptance of self is central to boosting your self-esteem. Don’t fix your skin tone in Photoshop. Avoid plumping your lips in weird apps. Don’t overthink how sharp your jawline is. Don’t think too much of your ‘thunder thighs.’ Retouching paralyzes you because you start fixing issues virtually. Why not just exercise instead and really shed the extra weight?

When retouching your pictures, you set unrealistic expectations for your body. Instead of those, try little workout goals and share your progress.

Understand the reality of perfect posts: Pro-bloggers put a lot of effort into crafting immaculate posts. Everyone involved from the makeup artist to the photographer is highly professional. It’s their business to craft perfect posts. Try following a 7-day long project and recreate your favorite posts from best or favorite fashion bloggers. When you start putting efforts into doing the same thing, you’ll know the amount of hard work it takes. And, finally, you will understand the reality of ‘perfect posts’ on Instagram, Facebook, Twitter, and YouTube.

No Criticism, only inspiration: Every time you look at someone’s mind-blowing, awesome post, feel inspired. Don’t succumb to self-criticism. Someone else’s perfections shouldn’t make you ashamed of your imperfections. Instead, feel inspired and make it a goal to achieve the fit body you idolize.

Final words

Social media should be your daily source of inspiration. There’s absolutely nothing impossible, and your motivation should never be to replicate. Always keep your best interests in mind. Exercise every day and whenever you feel influenced by social media, ask what’s in it for you?

Focus on self-improvement, mentally, emotionally and physically. Be regular with your activity routine and don’t let someone else’s opinion of perfect keep you from embracing yourself fully.

[VIDEO] HUGE GROCERY STORE HAUL

June 12, 2018 by SheTough™

Join ShesTough today! https://shestough.com
Hey Tough Girls, In today’s video I show you all of my groceries I bought today. I went on a grocery shopping spree haha food and I are BFF. Anyways, I hope you tough girls enjoyed today’s video. Don’t forget to pop a squat on that subscribe button and hit that notification bell HAAAAAY!