TriVegan

I'm planning to become a certified triathlon coach as well as a personal trainer. I want to incorporate my vegan lifestyle as well as the importance of following a plant based diet with my clients but I'm worried about scaring some people away (since I do need income). Also deciding on a business name.... I would like it to have something to do a plant based diet but again I don't want to scare away non-vegans that are just looking for a training plan. Advice? Opinions?

3-7-12 Workouts: Pull ups 5, 6, 6, 6, 6 total 29 Snowshoe hike: 1.85 miles Running: Track Workout 3.89 miles Warm up 1.40 miles 8 x 200m w/ 90 sec rest Splits: 34 sec 33 sec 34 sec 34 sec 35 sec 35 sec 37 sec 35 sec Cool down 1:21 miles Push ups: 13, 12, 14, 12, 12, 11 total 74

2-25-12 Strict pull ups 3, 4, 7, 5, 5 total 24 2-27-12 Strict pull ups 4, 5, 7, 5, 6 total 27 Push ups 11, 9, 12, 11, 10 total 53 2-28-12 Running: road Dist: 5.50 mi Time: 41:03 Avg pace: 7:28 min/mi Elev. gain: 375 ft 2-29-12 Strict pull ups 5, 6, 6, 6, 6 total 29 Cycling: Indoor Trainer Dist: 15 mi Time: 47 min Avg MPH: 19.1 Avg Cadence: 90 Push ups 12, 11, 13, 12, 12 total 60 3-2-12 Push ups 11, 11, 13, 11, 11, 9 total 66 3-4-12 Snowshoe Run 6.62 miles 1:12:48 614 ft elev gain 3-6-12 Cycling: indoor trainer Intervals 6 x 0.5 miles w/ 90 sec rest/spin 13.16 miles 40 min Warm up followed by Splits: 62 sec 69 sec 65 sec 67 sec 64 sec 64 sec Followed by cool down

Here are some new blog posts to check out too: “Almost Raw” Sweet Potato Pasta http://trivegan.wordpress.com/2012/02/11/almost-raw-sweet-potato-pasta/ and How to Make a Nutrient / Calorie Dense Salad http://trivegan.wordpress.com/2012/02/23/how-to-make-a-calorie-dense-salad/

Haven't updated my journal in a while. Here's what I've been up to.... 2-18-12 Cycling: Indoor Trainer 30 min, 10.89 miles 2-19-12 Running: Track Workout 3x (100m, 200m, 400m) rest time equal to time to complete each splits: 19.59sec 37.02sec 76.95sec 21.86sec 39.49sec 83.04sec 21.34sec 39.73sec 82.66sec 2-21-12 Max Push Ups Test: 24 unbroken (Haven't done any push ups since Jan. 18th.... was curious to see where I was at.) Running: Tabata 8 x 20:10. Lost of count... so I ended up doing 9 sets instead of 8 Warm up: 1.12miles 20sec Splits (dist/pace): 365ft/4:55 328ft/5:23 310ft/5:29 313ft/5:54 304ft/5:48 309ft/5:52 298ft/5:56 289ft/6:02 326ft/5:24 Short cool down and some stretching. Push Ups: 9, 9, 10, 9, 10 total: 47 Strict Pull Ups: 5, 4, 5, 3, 4 total: 21 2-22-12 Strict Pull Ups: 3, 4, 6, 3, 5 total: 21 Cycling: Tabata 10 min warm up 8 x 20:10 cool down total: 10 miles in 30:13 Push Ups: 10, 10, 12, 11, 9 total: 52 2-23-12 Running: Trail Run 2.25 miles in 19:19

2-8-12 Workouts: Cycling (indoor trainer): 10 min warm up 4 sets of 1 mile repeats w/ 2 min spin 8 miles in 25:53 Running (speedwork): Warm up 8x200m repeats (2 min rest) Splits: 33, 35, 37, 37, 38, 40, 38, 36 Cool down Total: 3.34 mi 35:21 Daily Eats: Smoothie: Banana Blueberries Raspberries Blackberries Cherries Hemp seeds Flax seed oil Almond milk Coconut water Cashews 2 apples 3 bananas 2 Larabars Apple Banana Smoothie: Banana Blueberries Cherries Hemp seeds Flax seed oil Almond milk Water

2-7-12 Workouts: 12 min AMRAP: 12 x 24" box jump 6 x 65# thruster 6 x lateral burpees Total: 4 rounds 13 reps Daily Eats: Smoothie: Banana Blueberries Pineapple Hemp seeds Almond milk Coconut water Pumpkin spice chia pudding: Chia seeds Raisins Spices Raw agave Almond milk Salad: Romaine Olive oil Nutritional yeast Dulse flakes Braggs liquid aminos Smoothie: Banana Blueberries Cherries Hemp seeds Flax seed oil Almond milk / water Smoothie: Banana Blueberries Raspberries Blackberries Cherries Hemp seeds Flax seed oil Almond milk / water 4 apples 4 Larabars

2-6-12 Workouts: Barbell rows: 10 sets of 10 95, 95, 75, 80, 75x6 5 rounds for time of: 5 deadlifts @ 135# 7 V-ups 10 lateral burpees Time: 10:52 Daily Eats: Apple 2 bananas Smoothie: Banana Blueberries Cherries Blackberries Raspberries Raw brown rice protein Almond milk / water Orange Apple Banana Cantaloupe 4 apples 2 Larabars Mango (.5 lbs) Avocado w/ dulse flakes

2-5-12 Daily Eats: 3 bananas Smoothie: Banana Blueberries Cherries Raspberries Raw brown rice protein Almond milk / water Larabar 2 bananas Apple Cantaloupe 2 bananas Apple w/ raw almond butter Avocado w/ dulse flakes Banana Apple

2-4-12 Daily Eats: 3 bananas Smoothie: Banana Blueberries Pineapple Raw brown rice protein Almond/coconut milk Banana 2 apples Pure raw food bar Larabar Raw kale chips (3 oz) Orange Banana Larabar Pure raw food bar Date rolls Pineapple (.6 lbs) Cantaloupe (.5 lbs) Honeydew (.5 lbs) Strawberries (.25 lbs)

2-3-12 2 bananas 2 Smoothies: Banana Blueberries Cherries Raspberries Almond/coconut milk Orange Apple Sweet and sour tempeh 2 oranges 2 Smoothies: Raw brown rice protein Banana Blueberries Cherries Raspberries Almond/coconut milk 3 bananas Canaloupe (1 lb)

2-2-12 Daily Eats: 2 bananas Smoothie: Banana Blueberries Pineapple Water Sweet potato pasta: Spiral sliced raw sweet potato Nutritional yeast Spike Almond milk Banana Lara bar Mulberries Smoothie: Banana Blueberries Pineapple Water Apple Raw fruit cup: Cantaloupe Honeydew Pineapple Grapes Banana 2 Pure raw food bars Mangos (1 lb) 2 bananas Avocado w/ dulse flakes

2-1-12 The stomach flu from hell has now morphed into the head cold from hell. Daily Eats: Orange Smoothie: Banana Cherries Pineapple Water Apple Smoothie: Banana Blueberries Pineapple Coconut oil Almond milk Apple 2 bananas Mulberries Larabar Date rolls Apple

1-31-12 Still feeling pretty crappy. That stomach flu threw me for a loop. Daily Eats: 2 Apples 2 oranges Smoothie: Banana Blueberries Cherries Almond milk General Tso Tempeh Apple Mangos (1lb) Apple Salad: Romaine Nutritional yeast Olive oil Dulse flakes Braggs Liquid Aminos

1-30-12 Daily Eats: Smoothie: Hemp seeds Banana Blueberries Cherries Almond milk 2 oranges Lentil soup Cashews Smoothie: Hemp seeds Banana Blueberries Cherries Almond milk Apple Coconut water

1-29-12 Still feeling pretty run down from being sick. Workout: Max bench press: 135 lbs Daily Eats: Smoothie: Vega Health Optimizer Banana Blueberries Cherries Almond milk Coconut water Sweet potato and peanut soup 2 oranges Salad: Romaine Mixed greens Dulse flakes Nutritional yeast Avocado Apple cider vinegar Braggs liquid aminos Oranges Coconut water

1-28-12 Feeling better today. Got some good sleep last night. Had a successful meeting with my triathlon group this afternoon. If you are in Massachusetts check us out at www. MassTri.com. Daily Eats: Apple w/ raw almond butter Grapefruit 4 bananas Go Raw Granola Apple Pineapple Go Raw Granola w/ almond milk Orange Coconut water

1-27-12 Still feeling pretty crappy today. Had to call in sick to work. Daily Eats: Water, water, water Mangos Oranges Water, water, water

1-26-12 Came down with a stomach flu tonight. Hopefully I will feel better soon. Drinking lots of coconut water. Daily Eats: Smoothie: Hemp seeds Banana Blueberries Pineapple Coconut oil Flax seed oil Larabar Almond date rolls Smoothie: Hemp seeds Kale Banana Blueberries Pineapple Apple Coconut water

1-25-12 Daily Eats: Smoothie: Hemp seeds Banana Blueberries Cherries Coconut oil Almond milk Almond date rolls Mashed potatoes w/ gravy 2 bananas Cashews 3 apples 3 bananas Smoothie: Hemp seeds Kale Blueberries Mango Flax seed oil h2o

1-24-12 Daily Eats: Banana Apple Banana Smoothie: Hemp seeds Banana Blueberries Pineapple Coconut oil Flax seed oil Coconut milk Almond meal Blueberries Bananas 3 apples 3 bananas Almond date rolls Banana Coconut water

1-23-12 Daily Eats: Smoothie: Hemp seeds Banana Blueberries Pineapple Coconut oil Flax seed oil Almond milk Raw chia pudding: Chia seeds Raisens Cinnamon Raw agave Almond milk Apple Banana Popcorn 3 apples Banana Go raw spirulina super chips Apple Banana

The coconut oil adds just a hint of flavor. The flax you can taste a little bit. It doesn't give it an oily texture though. The flax oil is especially good after a workout as it speeds up recovery. I need get in the habit again of using chia seeds in pre workout smoothies. I heard about the coconut/almond milk combo.... haven't tried it yet. Also.... if you do any chocolate smoothies the flax oil goes well with them.

1-22-12 Workout: Run: 5k in 22:35, 7:17 avg. 5 min rest 5k in 25:01, 8:04 avg. Daily Eats: 3 Bananas Smoothie: Hemp seeds Banana Cherries Pineapple Blueberries Coconut oil Flax seed oil Almond milk Coconut milk Strawberries Banana Almond meal Hemp seeds Banana Mangos (1 lb) Go Raw chocolate super cookies Banana Mangos (1 lb) Apple Smoothie: Hemp seeds Banana Blueberries Pineapple Flax seed oil Coconut oil Almond milk

1-21-12 Workouts: Cycling: indoor trainer 10 min warm up Tabata 8x20:10 (20sec max effort 400+ watt, 10sec spin) 10 min cool down Total: 24min, 7.3 mi, 18.25 avg mph CrossFit: 8 min AMRAP 6 deadlifts #125 12 V Ups (started as toes 2 bar but, wasn't working for me) Total of 5 rounds Daily Eats: 2 bananas Smoothie: Hemp seeds Banana Blueberries Coconut oil Flax seed oil Almond milk Banana Orange Smoothie: Hemp seeds Kale Banana Blueberries Cherries Coconut oil Flax seed oil Raw asian style noodles: Spiral sliced sweet potato Raw Baby bellas marinated in braggs liquid aminos Raw cashews Black sesame seeds Orange Salad: Romaine Turnup, mustard, collard, spinach greens Avocado Green pepper Apple cider vinegar Nutritional yeast Dulse flakes Raw sunflower seeds Braggs liquid aminos Orange