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What is a vegan diet?

A vegan diet doesn’t contain any form of animal products, and that includes meat, eggs, and even dairy products. As long as it is from an animal, a vegan diet abhors it. Typically, a vegan diet contains fruits, veggies, grains, and food products that do not have any animal heritage.

Once most people hear the term “vegan diet,” the first thing that comes to their mind is eating only veggies and drinking water only. Nevertheless, such an ideology couldn’t be more wrong. Vegans are spoiled for choices when it comes to what to eat, and these numbers are increasing every passing day with new vegan recipes. There are now several alternatives that vegans can make use for their daily consumption that support female fitness plans like the one we offer here at ShesTough.

Therefore, if you want to learn more about what it takes to be a vegan, then you should take a look at some of the unacceptable vegan products and their vegan alternatives. The list might take you by surprise, but many vegan alternatives will serve you nicely. From vegan bacon to vegan cheese, there is so much vegan alternatives that will leave you satisfied. So, check the guide below, and see what is right for you.


Sweeteners: There are some vegan rules that are extremely strict. Take, for example, honey. Some vegans actually eschew honey from their vegan diets citing the fact that that bees play a role in its production. There are others who, only accept honey if the honey is raised in an eco-friendly way. However, sweeteners like refined sugar are entirely off the list; the reason for this is that one of the production steps of refined sugar involves the use of bone marrow. A suitable alternative is a raw brown sugar made from sugar beet or sugar cane.


Meat: This is the golden rule for being vegan; meat is a complete no. From poultry to pork, beef, and just about any other kind of meat is prohibited. The no-list still includes fish and other aquatic animals. Vegans can make do with viable meat alternatives such as seitan, made from bean curds. There are other meat alternatives that are made from grains, tofu, nuts, and other ingredients. Most of these meat alternatives share the same consistency, texture, and taste of several meat products.


Dairy: Vegetarians do not eat meat but can consume dairy products; on the other hand, vegans do not eat any animal products, including dairy. Dairy products usually include milk, butter, and so on — there fantastic vegan alternatives to dairy products in the market. You can make use of margarine made from sunflower oil as you butter substitutes, cheddar, mozzarella as your cheese alternative, and soy-based beverages as your milk alternative.


Eggs: Eggs are a no-no for both vegans and vegetarians because of their animal heritage. As things stand, there is no vegan alternative for eggs, so vegans who love breakfast foods might feel a little bit disappointed. You might be tempted to use egg whites alone without the yolk, but that is still not a vegan meal, and shouldn’t be used.


Gelatine: Simply put, Jell-O is not part of the vegan diet. The reason for this is that one of the primary ingredients used in making Jell-O and other derivatives is horse parts and animal hoof. Both go against the vegan rules, and as such, that makes Jell-O a non-vegan food. Typically, vegans shouldn’t eat any food that is made via the gelatinous process, and that includes gummies and other candies. They fall under the same category as Jell-O.

Check out our vegan programs here on – CLICK HERE



With each passing day, it looks like more and more foods are added to the “thou shall not eat category.” This makes you wonder which food is okay for you to eat.

When you check the internet, there seems to be a new article every day that tells you the types of fattening food you should run from. Well, following those processes you see on various articles can be a bit challenging. However, to make the process easy for you and help you achieve your #shestough fitness goals, we’ve created a list of foods you should never eat if you want to attain your fitness goals.



Does your diet contain food that you don’t like eating? If yes, there is a high chance that sooner rather than later, you will throw that diet plan under the bus.

If you don’t like a particular food, there isn’t a divine rule that mandates you have to follow it. Even if such foods have therapeutic and health benefits, there is the likelihood that such food you like offers the same benefits.

You don’t have to eat a particular type of food you don’t like just because you’ve been instructed to do so. What matters in your female fitness goal is consistency and compliance rather than the type of food you are eating.



What you need to lose fat is simply an energy deficit or calorie deficit. Whereas there is some food that will help you reach your calorie deficit goals, there are others that will take you out from it completely. Some of these foods will enhance your cravings and make you eat beyond the required limit. For some, it could be chocolates; for others, it could be custard creams. Just identify some of these foods that push you outside your calorie requirements, and stay away from them.



We all have different foods that make us feel terrible inside. If you have any of such food, stop taking them. Some of these foods leave you extremely tired, sluggish, slow, and even hungry. For instance, there are some persons that became hungry and sleepy when they take carbs in the morning, in such situations, it is advisable to stop taking such as it might affect your productivity for that day.


Meeting your nutrition goals will need consistency and compliance on your path. However, only follow dietary plans that you can adhere to, rather than the ones that live you regretting why you began a diet in the first place. Take it to the next step by joining today! Begin your 30-day transformation where 1000s of females have trusted our system and are seeing results! CLICK HERE TO START 💪🏽





  • Quick Results


The ShesTough program is designed to yield results!  It incorporates do-able circuits for any fitness level that leaves you SWEATING. The average female loses 5-12 pounds in just 30 days on the program


  • Convenience


What’s more convenient than exercising in your own room? No time wasted on the way to the gym and no time wasted in the gym. ALL you need is a pair of free weights and a yoga mat.


  • Simplicity


Shestough keeps it simple for you. We tell you what to eat, when to eat and how to eat clean. Shestough gives you COMPLETE structure so you’re not left wondering what to exercise or what to eat.


  • Support


Need support? We got you covered. Once you join you have access to the ShesTough private support group where Thousands of girls post progress pics, recipe ideas and support each other!


  • It’s Progressive


Shestough is a two-phase program, which takes you from a starter level to more advanced. After Shestough you have TOUGHER. Which takes you progressively to the next two levels. Finally, you have TOUGHEST, which takes you to an expert level of training. From Shestough to Shestoughest, this is essentially ONE program that trains you from zero to hero.


Let’s begin our transformation journey today! CLICK HERE to get started!




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!





As humans, we always have something taking our time whether it is work or pleasure. One of the worst things that can ever happen to a person is when you decide to engage in one activity or the other as a way of spending “me-time” like seeing a movie or going for a walk, and you are not fully invested in it because you think you should be doing something else. This is something everyone must have gone through, in one stage of your life. But the truth is, that’s not the right way to live life.

There comes a time when you become tired of second-guessing yourself most especially on how you spend your time. If you are going through such, what you need is a change in mindset, and incorporate planning in your life.  The following will help you become confident in how you spend your time.



As you grow older, priorities change and evolve. Some of the priorities you had as a kid, aren’t the same with what you have now. So, at this point in time, you want to write down your current top 3 priorities.


This helps you to measure your short term and long-term plans, and gives you an insight on what you want to achieve, and sets you on the path to success. Anytime you want to do something, think of your priorities and see if it correlates with what you want to do.



plan female shestough

When you plan your day, it gives you a sense of structure and organization. Use your phone, note pad, or journal to plan your day. When you consistently do this, it increases your confidence as an individual, and it also amplifies your time management skills.



At this moment, you are letting your priorities guide you, and you are walking closely with your daily plan. Now, you decide on what activity you are going to engage yourself in, stick with your choice and don’t second guess. Be happy with your choice. So, if you choose to go to the park, or work on your painting, be happy with the choice you’ve made.

Second, guessing yourself will only help you lose confidence in your ability to make the right choices for yourself.


There are times when it feels you ought to be doing something else than what you are currently doing. Such a feeling isn’t healthy. Not only does it affect your confidence, but it also deviates you from the path of success. A change of mindset and incorporating plans and priorities in your life will surely make the difference. Use the steps above to ensure you become more confident in how you use your time.



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