Vegan Bodybuilding & Fitness

DAY 6
Today was ALL about VEGA!
Started my morning with a Vega Sport bar and a banana...YUM! Late morning I had a chocolate vega shake, just vega protein and water and an apple.
Lunch was a vega bar and spinach salad with almonds, carrots and homemade coconut oil and balsamic vinegar dressing.
Mid-afternoon I had a pomegranate snack...
Then for dinner a Vega shake with blueberries, Fresh squeezed orange juice, chia, hemp hearts, flax and cinnamon, with a piece of ezekiel sprouted bread topped with coconut oil and cinnamon.

For a snack after the gym, I had 2 kiwi fruits and another salad topped with walnuts, cucumber and the same dressing as noted above.

My workout:
On the treadmill with varying incline, I ran for 3 miles then hit my CORE exercises... Leg press, 100 crunches- 60 of them with a 10lb medicine ball, push-ups, burpees, lunges and squats. Then stretching.

Killer workout today, my butt is killing me already!!

Want to give a shout out to one of my participants, Lindsey: Congrats on refusing to take medication for lowering cholesterol... Lindsey is kicking her cholesterol's butt through her plant-based diet!! No medication needed, just a clean diet, even her doctor is impressed!! GO GIRL!!

Hope everyone had a strong day of training or if today was your rest day... ENJOY!!

Goodnight!!

Keep rocking!

Glad you got pumped from Vega and had a killer leg workout! I had a tough workout today as well. Tough workouts seem to be the most fun and overall, most enjoyable.

Have an outstanding weekend!

DAY 9
Good Afternoon Friends!!

How was the weekend?
I trained on Saturday afternoon, a mixture of Running and my upper body, back extensions, burpees, curls. I'm really enjoying running at the moment, so Im doing quite a bit more of that lately. I go in and out of my interest for running more than just a quick warm up before hitting the weights and core training.

Saturday evening I was on RAW Chocolate over load!! I had the opportunity to attend a seminar with one of my heroes, naturalist David Wolfe, and there was a lot of cacao being passed around the room! SUPER TREAT!

Sundays I usually always practice Yoga, it is a welcomed relief to my muscles after a week of working my body.

Today is back to blasting my core, I haven't gone to the gym yet today, will go this evening.
My routine will be focused on legs and some abdominal work.
I try to do crunches as much as possible, no matter what muscle group I am working. Even if I reserve a very small amount of energy during my workout for one core exercise such as a 2-3 sets of burpees or crunches, it keeps my abs tight and engaged.

I picked up some Vega Vibrancy Bars today, they are my FAVORITE!! Had a bar with an apple and banana for breakfast , some strawberries and walnuts for a snack. Lunch is yet to come...

Enjoy the day!! Let's KILL it this week!!
Start of week TWO!! WhooooootWooooo!

DAY 10
Today was one of those dreaded days in which you have to be driving the car for several hours... I was out of the City for work and did not make it to the gym today to complete the workout I thought I would have time for.
LUCKILY!! I keep a couple of fitness and yoga videos on hand so that in times when I'm left with just enough time to exercise at home, I roll out my mat and can follow a routine that will really work my body.

Tonight's video was "Fat Burning Yoga" by Crunch fitness.
Whenever the time is limited, and it is not a Rest-day, I try to use whatever I have access to, video or not, to get a workout in.

I guess it's pretty obvious that I'm hooked on the VEGA bars, so I always carry one with me, especially when on the road, with a piece or two of fresh organic fruit. Water is key when sitting stationary in a car, or at a desk, it keeps the blood flowing.

Tomorrow will be back to core and weight training.

Goodnight ALL!

Keep ROCKING that Body!!

Keep up the great work and high enthusiasm!

Awesome stuff. Have a great rest of your week!

DAY 12
I TOTALLY KILLED IT at the gym tonight!!
Went or a 2.5 mile run to warm up, then it was onto CORE. I love doing ab roll-outs on the ball, find that exercise to be very effective. I also did 2 sets of lunges with the ball and for my final set I used a 10lb medicine ball, swinging across my torso from side to side, calf raises and back extensions were in the mix and assisted dips and chin-ups too. I finished with a 0.5 mile sprint and stretching.

Diet was pretty simple today:
Breakfast- A vega sport protein shake with half an avocado, blueberries, chia and hemp hearts. + an apple and a small handful of raw unsalted sunflower seeds.

Snack: Grapefruit & Carrots

Dinner: Kale salad, spinach and lentil stew, edamame and half an orange for dessert.

Post workout: Harmonized vegan protein by Progressive mixed with half an avocado, strawberries and flax.

Hope everyone is having a great week!!

Let's keep pushing toward our goals together!!!

Goodnight!!

Day 13
Who was feeling LUCKY today?? We're BUSTIN' myths all over the place!! Friday the 13th is LUCKY and Vegans are STRONG.... Share that with those who are conditioned to believe otherwise

Today was all about Yoga for me, after a heavy workout and intense week of work I sometimes need a couple of days of yoga to stretch out my muscles and calm my mind.
Unlike any other time when I'm in the gym, when practicing yoga, I don't have the music blasting in my earbuds so it really helps me focus on my breath and holding the pose.

Yoga practice can be done by ANYONE regardless of mass, age or experience. I highly recommend introducing it into your routine, IMMEDIATELY.

Today I decided to switch up my protein source and picked up RAW protein from Sun Warrior, it's delicious!!
I believe it is important to change up the supplements from time to time, for example if you ALWAYS use your favorite protein, purchase a different blend or brand and consume the different one every 6 or 7 days for a day then switch back.
This will allow the body to wake up and pay attention to the new source, then when switching back it will go through the same "awakening".
Obviously it is ok to stick with the same source of protein all the time, however in my opinion and experience, I believe it is best to change it up also.

I hope everyone had a fantastic second week of training, if the weekend is your REST time... ENJOY!!
Otherwise, Let's ROCK it out in the gym tomorrow friends!!

Goodnight!

Day 16
How was everyone's weekend??
I was crazy busy!

Today was my REST day!! Hooray!
With that said, I still did a heck of a lot of walking and carrying of heavy things like grocery bags, parcels and laundry.
I am dog sitting for a friend, which has been fun, so I have been taking the dogs for an extra walk today and yesterday, until both are on the same schedule.

I'm back on the Sun Warrior protein, but also eating my favorite protein bars Vega Vibrancy Bars.
Today I started my day with a delicious shake:

350ml of water
3Tbsp of Dry Oats
1 tsp of Cinnamon
1/2 Banana
1/3 cup of Blueberries
2Tbsp of Chia seeds
2Tbsp of Hemp Hearts
1Tbsp of Flax Seeds
Ice

I'm a creature of habit and typically start my day the same way everyday! I love a fresh shake packed full of nutrients to start my day!! I also have 1 piece of toasted sprouted ezekiel bread topped with 1/2 tsp of X-Virgin Coconut oil, sprinkled with Cinnamon.

For a snack I had a Vibrancy Bar and an Apple.

Lunch was an Arugula salad with Sunflower seeds, cucumber, carrot and tomato w/ a olive oil and balsamic mix lightly drizzled on top.

Mid afternoon snack: Vibrancy bar and a Grapefruit

DInner: Kamut Pasta with a veggie broth & coconut oil base + sauteed fennel, tomato, yellow pepper and onion.
Another apple for dessert.

I'm a snacker so, mid evening I had some sunflower seeds and carrots with 2Tbsp of homemade hummus.

Still up, its after 1am, and I have about another hour or so of work to do....
Attending Spin class in the morning, really looking forward to blasting my quads with the crazy cardio from Spin!!

Goodnight Friends!!

Hey lady! Love your journal! I was just talking to someone about how much we liked cinnamon toast as kids! LOVE the Ezekiel bread w/coconut butter and cinnamon! SO totally trying that! Your diet is really similar to mine so I love reading what you're doing and getting ideas! Have an amazing day! xo AGW

Day 17

Today started with a killer SPIN class! Yay! Love the burn I feel in my quads after spin.
I followed class with some push-ups and assisted dips & chin-ups. I always make a point to STRETCH after a hard workout, even if it was a cardio day... It is super important to stretch!

Diet was somewhat predictable, I started my day with a Sun Warrior protein shake. Today instead of banana in my shake I used avocado, if you have yet to add avocado to your protein shakes, try it immediately!!
Avocado blends up very smooth and has no taste when mixed with a fruit like blueberries or strawberries.
Just make sure not to use the whole avocado, if it is a really big one, use only 1/3 or 1/2 if it is medium to small.

Lunch was some left over kamut pasta with lightly sauteed veggies, which I added on top of a bed of fresh arugula and hemp hearts.
I love grapefruit, and lately it seems I am eating one everyday... this was my afternoon snack with a Vega Vibrancy Bar.

Dinner was super delish, I went to Whole Foods and treated myself to the buffet. My choice: A salad with Raw Kale, spinach, quinoa, garbanzo beans, baked artichokes, shredded beets and carrots.
An apple for dessert.

Throughout the day, if I'm hungry I munch on raw shelled sunflower seeds, a small handful here and there really wards off the hunger.
*Please buy Organic ingredients whenever possible

Ok, it's time to walk the dogs for the last time tonight!!

Rest well everyone!!

Keep pushing toward a fitter you!!

Nice work! Spinning is great!

I took some classes with Bob Harper while in LA and it was a lot of fun!

All the best and have a great night!

Oh dear lord! The Whole Foods Buffet! I want that baby in my HOUSE! Have you see their make your own trail mix bar? So dangerous! haha.

I responded to your post in my log! Hope you're having a wonderful day! Amanda

DAY 18 & 19

Yesterday was a hard day in the gym, CRUSHED IT!! Worked Legs & Abs.

Today I attended a "Body Flow" class, this is a combination of Yoga & Pilates.
I really enjoy attending classes, it allows you to introduce exercises that you may not otherwise do and the social aspect of a class can be fun too!
My day started the way it usually does, a quick walk with the dogs, then onto a protein shake with a slice of toasted ezekiel spouted bread topped with coconut oil & cinnamon.

I typically stretch at home before going to the gym but today there was no need to stretch before a class full of stretches!
My body really needed to be stretched after the intense work out I put myself through yesterday. Pilates is a fantastic workout for the core also, lots of abdominal and glute muscle strengthening exercises.

After class I made a bowl of oatmeal, only I don't use the traditional oats, I use Kamut flakes. Kamut is a high protein grain, look into it if you haven't already. Kamut pasta is the only pasta noodle I eat.

I like to add cinnamon, flax seeds and almonds to my oatmeal. Once bowled I add chia and a sliced banana for extra energy and sweetness.
Also had another protein shake, just water & blueberries & protein.

Not sure what's up for lunch... but I have been getting back into the carrots dipped in all natural hummus and sliced avocado sprinkled with cayenne on top of rice cakes.
These snacks are energy packed and full of flavor!!

** I always say the same: Purchase Organic foods whenever possible!

Looking forward to tomorrow's spin class!! My favorite instructor is teaching, she really works the legs!

Have a great day everyone!

Day 20 & 21

How is everyone's weekend going?
Yesterday was a REST day for me, and did I ever need it!! Sometimes the bitter cold weather and a heavy work week can really get to a girl!!

Today started with the usual breakfast, a protein shake and a piece of sprouted ezekiel toast topped with organic extra virgin coconut oil and cinnamon.

Then it was off to the gym, I attended a really fun class called "body pump". The class works the whole body using 10-12-15lb weights, whatever you're comfortable with. I thoroughly enjoyed it, great energy and group! I finished my gym workout with the stair climber, which according to Robert Cheeke is the best cardio machine for building strength in the legs.
Had another protein shake when I returned home, but this one was just protein, water and blueberries.

Diet has been on point, after breakfast and my recovery shake, I had a Vega Vibrancy bar, an apple and a banana.

I have yet to eat my dinner, and not quite sure if I will prepare my dinner tonight or indulge in picking up some eats from one of my favorite places close to my house called Kale. http://kaleeatery.com/ Love this place!!

Time to walk the dogs!!

Have a fantastic evening friends!!
Tomorrow I am attending the 'Body flow' class with a couple of girlfriends
I ALWAYS hit a yoga class on Sunday, great way to get geared up for the week.

Keep working those muscles!! We gotta feed them constantly!

Day 22

Yoga- Yoga-Yoga!!
I seriously don't know what I would do without Yoga in my life!
It is so necessary for me to stretch out my muscles and build those tiny little muscles in the core that are sometime hard to work.

After my workout (and of course following my usual breakfast, read every other post to see what "usual breakfast" I'm referring to) I made a delicious spinach salad, with sunflower seeds, red peppers, chia seeds, flax seeds, tomatoes and cabbage, which I drizzled with olive oil and balsamic vinegar. All 100% Organic.

I have been congested again all day, so hot water and lemon has been my savior!
Mid-afternoon I had another protein shake, with avocado, blueberries, chia, flax, sun warrior protein and water.
For dinner, I finished the rest of my quinoa and veggie stew, and enjoyed a super sweet grapefruit for dessert. Again 100% organic. I understand that it isn't possible to purchase 100% organic all the time, as some foods are simply not available organically grown, but whenever possible I highly recommend going with organic.

This evening I cheated a little, was watching a old classic film from the 50's... I made organic popcorn, the old fashioned way, in a pot on the stove. I prepared the kernels in organic extra virgin coconut oil, then tossed with a little himalayan crystal salt to taste.
I had an apple with the popcorn too, for a little sweetness!! There is something about the combination of salty and sweet, nothing better!

Tomorrow it's back on the treadmill!! Gotta make up for several days of just working the core! It's hard to run with head congestion, but I will do my best to complete a decent run in a decent time!

Rest well friends!
Goodnight