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A VEGAN BODYBUILDING ADVENTURE IN BIKINI COMPETITION

Jacked on the Beanstalk: A Vegan Bodybuilding Adventure

By Samantha Shorkey

I never really think of myself as any kind of “inspiration” and I’m beyond flattered every time someone refers to me as one. I’m just a regular Canadian country girl who’s always had a deep love and respect for animals.

And one who just happens to spend a lot of time in the gym because I also have a deep love for staring at my rippling, plant-built muscles. I like to think I’m proof that hard work and dedication really do pay off.

I took first place in my first-ever bikini competition in June 2013.

I also won first place, for the bikini overall title and my World Naturals Bodybuilding Federation (WNBF) pro card just one year later.

And yep, I did it completely natural, on a strict vegan diet.

“I like to think being vegan enhances my life in every way except of course at family dinners and BBQs where no matter what, you’re always that ‘pain in the ass’ vegan.”

Truth be told, I haven’t actually eaten meat in almost 24 years. So I don’t really remember how I felt before I followed a plant-based diet. But I wasn’t always a healthy plant eater either.

For many years, I was a teenaged vegetarian living off of fries and salad. And it wasn’t until I learned how to eat properly balanced, whole food-based vegan meals that I was able to turn my “skinny fat” self into a lean, green vegan machine.

It’s so true that when you eat healthy, you feel healthy. And when you eat like crap, you feel like crap.

“And not to toot my own horn but I can’t help but notice how much more vibrant and youthful-looking my skin is compared to many other women my age (I’m almost 33). I also think it’s fairly easy for me to maintain a healthy weight year-round.”

And even if I fart and crap far more than the average person, my digestion runs like a well-oiled machine 24/7. Was that TMI? Did I just become less hot for saying that?

Or perhaps a little MORE hot?

So how exactly do I get “jacked on the beanstalk” and kill it on stage as a bikini competitor?

Training & Bodybuilding

Well first off, with a lot of cardio! I try to do about 20 minutes most mornings and always like running and walking lunges on the treadmill (HIIT style), the Stairmaster, stepper machine and peddling on the exercise bike (ass always off the seat).

With the bikini competition division, there isn’t much of a “bulking” period, so I try not to get any bigger than about 140 lbs. or 15 lbs. above stage weight (I’m 5’7″).

When I’m cutting weight, my gym sessions usually entail high sets and reps i.e. four sets of 12 – 15 reps. I also do a lot of supersets so that my weight sessions are a cardio workout too (burning even more fat.) And I always switch my program every four to six weeks so my muscles never get used to the stress I put on them.

Additionally, I like to incorporate a plyometrics workout into my routine once per week. Plyometrics are an “explosive-reactive” type of jump training. I love doing box jumps except for that one time I missed the box and smashed up my shins real good.

Like most competitors, to get really cut right before a competition, I eat a ton of asparagus (a natural diuretic) and consume dandelion root (another natural diuretic.)

Diuretics help to flush out the sodium & excess fluids in between skin and muscle. Asparagus contains high levels of the amino acid asparagine, which not only helps to flush out the fluids but it helps rid the body of excess salts too. I will then cut down on water starting the day before my show.

Diet & Nutrition

Generally-speaking in terms of diet (whether training to compete or not), I get most of my protein from tempeh (fermented soy bean), tofu, beans and high quality, vegan protein powder.

I’m a big fan of brown rice protein powder because it doesn’t make me feel bloated or gassy like a lot of pea-based ones do.

Macronutrient Ratio: I try to get 50% of my daily calories from carbs, 30% from protein and 20% from fats.

My go-to starchy complex carb sources are yams, squash, white rice and oatmeal. For fats, I love almond butter, extra virgin olive oil, coconut oil, and flax seed oil.

I also make sure to drink a minimum of two or three liters of water per day and I always give myself at least one day of rest each week.

Rest days are so important! Physical stress keeps your blood sugar levels elevated which can contribute to water retention as well as block fat burning.

Dieting in general and more specifically, bikini competition dieting is a huge challenge both physically and mentally. When you’re eating a minimum amount of calories combined with a lot of exercise, you get so hungry and crave sugary carbs like a fiend!

Being able to resist the temptation to hog out is one of the most intense, brutal tests of self-control I’ve ever had to face. It teaches you self-discipline like you wouldn’t believe! There have been times where I gave into the temptation and there have been times when I was stronger than it.

It’s important when overcoming any kind of challenge or pursuing a specific goal to find motivation and inspiration from somewhere or something. For me, it started with the animals.

I simply wanted to speak for those who couldn’t speak for themselves by dispelling the myths that vegans are scrawny and malnourished (also why I always rock vegan-inspired gear at the gym.)

Today, my motivation has grown to include the incredibly supportive vegan community.

The inspiring stories I’ve heard and kind words I’ve received over the years have been incredibly humbling and encouraging.

I really hope to always be a positive role model for veganism whilst staying true to who I am—real, honest and relatable.

“Succeeding in competitive bodybuilding definitely isn’t easy. People don’t realize that it’s so much more mental than physical and I always say, you kind of have to be a little crazy in order to live this lifestyle.”

So I guess I’m admitting to being mildly psychotic in addition to farting a lot. But have you seen my perfectly-sculpted ass cheeks?

For anyone wanting to follow my vegan adventures and learn some of my workouts and recipes, I can be found via my blog at www.JackedontheBeanstalk.com.

And be sure to check out my “Jacked on the Beanstalk: Plant-Based Fuel for Vegan Athletes” eBook.

For more ideas about plant-based diet for vegan athletes, watch this video -Best Vegan Foods For Athletes

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding –  Best Plant-Based Diet for Vegan Athletes

What the American Dietetic Association Has to Say about Vegetarian Diets?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

ADA SAYS VEGETARIANS SHOULD PAY SPECIAL ATTENTION TO D & B-12

Source: Position of the American Dietetic Association: Vegetarian Diets

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

 A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.

A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence- based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes.

The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates.

Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals.

The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.”

(below is more info beyond the abstract above)

Vegetarian diets can meet the needs of bodybuilders and athletes.

Protein needs become elevated because training increases amino acid metabolism, but vegetarian diets that meet energy needs and include good sources of protein (e.g., quinoa, legumes, etc.) can provide adequate protein (protein supplementation can help).

For adolescent athletes, special attention should be given to meeting energy, protein, and iron needs. Amenorrhea may be more common among vegetarian than non-vegetarian athletes, although not all research supports this finding. Efforts to maintain normal menstrual cycles might include increasing energy and fat intake, reducing fiber, and reducing strenuous training.

A variety of menu-planning approaches can provide vegetarians with adequate nutrition. In addition, the following guidelines can help vegetarians plan healthful diets. Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs.

Choose whole, unrefined foods often, and minimize intake of highly sweetened, fatty, and heavily refined foods. Choose a variety of fruits and vegetables. If animal foods such as dairy products and eggs are used, choose lower-fat versions. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content, and because their frequent use displaces plant foods in some vegetarian diets.

Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.

Vegetarian Diet for Pregnant Women

Lacto-ovo-vegetarian and vegan diets can meet the nutrient and energy needs of pregnant women. Birth weights of infants born to well-nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of non-vegetarians.

Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, if sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than non-vegetarians.

Solely breast-fed infants should have supplements of iron after the age of 4 to 6 months and, if sun exposure is limited, a source of vitamin D. Breast-fed vegan infants should have vitamin B-12 supplements if the mother’s diet is not fortified.

Do not restrict dietary fat in children younger than 2 years. For older children, include some foods higher in unsaturated fats (e.g., nuts, seeds, nut and seed butters, avocado, and coconut oil) to help meet nutrient and energy needs.

To get more ideas about vegetarian diets, watch this video -How to start a vegan diet | Everything you need to know!

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding –  Can Vegetarian Diets Meet the Needs of Bodybuilders and Athletes ?

How to be Fully Nourished and Healthy on a Plant-Based Diet?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

KORIN SUTTON DISCUSSES FUNCTIONAL TRAINING

“Vegan bodybuilding was the best thing I could do to show the world that you can be fully nourished and healthy on a plant-based diet. This is my journey now, and I am enjoying every minute of it.”

Name: Korin Sutton
Occupation: Personal Trainer and Pro Vegan Bodybuilder
City/State/Country: Delray Beach, FL USA
Age: 29
Height: 5’10”
Weight: 185lbs
Facebook: www.facebook.com/korin.sutton

Q: Who was your role model as a vegan bodybuilder?

My role model was Torre Washington. Through my endeavors of vegan bodybuilding, we are now good friends and we hang out from time to time.

He was recently on the same team as me with Clean Machine. Torre was a great example to show me that it’s possible to be an athlete purely on a plant-based diet.

Q: Tell us about the path that led you to plant-based fitness?

It all started when I heard Gary Yourofsky Speech at June 2011. I listened to his speech at Broward College and he totally open my eyes. I always had a misconception on how animals were being treated and raised for human consumption. I also had a big misconception on animal nutrition. From that day on I decided to become vegan.

It wasn’t easy at first, I stopped eating all land animal products and became Pescatarian for about a year, then became vegan after that. I’ve been vegan for 2 1/2 years and it feels great not to be involved with any type of animal cruelty.

“Animals are not meant to be mass-produced in factory farms for food.”

Q: Sample meal plan for building muscle:

Morning:

• 2 cup of oats
• Multivitamin
• 1 tbsp flax seed oil
• MSM
• Cell Block

Morning Snack:

• Protein shake
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Lunch:

• 3 servings Beyond Meat
• 2 servings veggies
• 2 cups brown rice

Lunch Snack:

• Protein Shake
• Cell Block
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Dinner:

• 1 tofu block
• 2 servings veggies

Macro Totals:

Protein: 236g
Carbs: 481g
Fat: 64g

Q: Typical protein-rich breakfast:

My favorite is protein pancakes made with Raw Fusion Banana Nut, almond milk, vanilla extract, almond extract, cinnamon, and wheat flour.

Q: Philosophy on supplements and which ones you take?

I believe supplements should be used for better performance and higher quality of life. They should never be used as a primary replacement of actual food. The more whole foods you take in, the better your body will respond and perform. Just make sure supplements that you take are non-GMO, plant-based, and natural.

For example, I take:

• Clean Machine BCAA
• Raw Fusion Vegan Protein
• Flax Seed Oil by Now Sport
• Nature’s Way Alive Liquid Multi-Vitamin
• MSM by Now Sport
• Clean Machine Cell Block 80
• Ginkgo Biloba by Now Sport
• 5-HTP by Now Sport

Q: How would you describe your training for a competition:

Session 1:

• Lat pulldowns 4-5 x 10-15 (triple drop set)
• Seated rows super set with TRX XYT Correctives 4-5 x 10-15
• Upright rows 4-5 x 8-12
• Barbell row 4-5 x 8-12
• Cable bicep curls 4-5 x 10-15 (triple drop set)
• Alternate dumbbell bicep curls 3 x 10-15
• Barbell bicep curls 3 x 10-15
• Hyper extensions until failure
• Calves 4 x 30

Session 2:

• Leg extensions 5 x 12 (little to no rest in between sets)
• Leg press 4 x 20-50
• Dumbbell l toe touches 3 x 10-15
• Lying leg curls 3 X 10-15 (triple drop set)
• Lunges with barbell 4-5 x 20 steps
• Calves 4 x 30
• Shoulder lateral raises 4 x 16, 12, 10, 8

Session 3:

• Chest cable flys 3 x 10-15 (triple drop sets)
• Chest dumbbell press 3 x 10-15, drop set 3 x 10-15 (10lbs)
• EZ bar curls 2 x 10-15
• Triceps rope pushdowns 2 x 10-15
• Superset overhead rope extensions 2 x 10-15
• Tricep pushdowns 2 x 10-15 (double drop set)
• Bench dips 2 x to failure
• Calves 4 x 30

Session 4:

• Shoulder lateral raises 4 x 16, 12, 10, 8
• Dumbbell side and front superset lateral raises 4-5 x 10-15
• Dumbbell shoulder press 4-5 x 10-15
• Superset barbell upright rows 4-5 x 10-15
• Reverse machine press 4-5 x 10-15 (triple drop sets)
• Rear lateral on pec dec 4-5 x 10-15 (double drop sets)

Cardio and Flexibility:

• Spin for 30 minutes, 2-3 days out of the week
• Yoga for 60-90 minutes

Q: If you have to pick only 3 exercises, what would they be and why?

1. Push and pull
2. Bear crawls with cable resistance
3. SA kettlebell snatches with lateral shuffles

“This is a full-body workout that targets the core while working multiple planes of movement. This type of functional training in a workout regimen not only makes the body stronger, it also burns lots of calories.”

Q: What kind of meditation do you practice?

I usually do breathing meditations or mantras.

Q: What advice do you have for someone who wants to try a vegan bodybuilding diet?

The best advice I would say to save the trouble is to connect with another vegan and get a meal plan that will help you transition the right way. I make meal plans for everyone, and all of my meal plans are healthy and well-balanced.

I never expect anyone to go cold turkey. I rather people transition slowly so they will never have a relapse and they can feel the changes slow and smoothly.

For more ideas on how to be fully nourished and healthy on a plant-based diet, watch this video - What I Eat In A Day | Nourishing & High Protein Plant Based Meals | Strong & Sculpted

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding –  How to be Fully Nourished and Healthy on a Plant-Based Diet

How to Eat Clean and Lose Weight According to Tosca Reno?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

THE “EAT-CLEAN” QUEEN TALKS ABOUT REINVENTING YOURSELF

“I believe when you appear in the world as the highest expression of yourself in all things, then life delivers.”

Tosca Reno is the New York Times best-selling author behind “Your Best Body Now” and the “Eat-Clean Diet” series. She is also a certified Nutritional Therapy practitioner.

She has appeared on numerous national television and radio programs. Tosca is also a motivational speaker and wellness consultant, media personality, and model.

Tosca was awarded a 2012 bodybuilding bikini award at the age of 53.

She is not a vegetarian bodybuilder. However, she is a great inspiration to the world of bodybuilding and fitness, especially for women over forty.

I had the pleasure of interviewing Tosca Reno years ago for another website I own called Mindful Muscle. I personally know people who have literally changed their lives using her program.

Tosca continues to inspire me, and is a great testimony of the resilience of the human condition. A little while back, Tosca suffered some great losses (which she talks about here), gracefully acknowledged it, and is now reinventing herself into the strongest version of herself to date.

Q: What does the first hour of your day look like?

When I awake, the first ten minutes are spent meditating and setting my intentions for the day. I’ve had numerous personal challenges in the last four years, and find that spending time on mental and emotional wellness is as important as physical and nutritional wellness.

Then I get up, and drink a liter of Wetter Water (juice of 1 lemon, ¼ tsp USS – unrefined sea salt – and water). That gets things moving.

Then I plan and execute my workout, usually cardio rebounding mixed with skipping and running. I will perform some Tabata work with functional exercises, and try to extend the workout to an hour or an hour and a half for full benefit – heart, brain, body, soul.

I record all of this in my journal, and sip on Well&Company’s Wake Well as I go. I love the quercetin in it – great for athletes as it boosts endurance and recovery.

Q: What would your friends/colleagues say you excel at the most?

Eating Clean, inspiration, and keeping it real. Also, survival and reinvention. Sometimes I feel like Madonna!

Q: Fun fact most people don’t know about you (not written in any article to date)?

Another time, I was on live TV in the US, and was appearing with Suzanne Somers. We were doing a cooking segment together. I came out with my “TV clothes on,” and stood beside Suzanne.

She said, “You look amazing, but can you take off your heels? You’re too tall.” I had to take my shoes off, and stand beside Suzanne feeling a little undressed, even though no one could see my feet, anyway. She’s just so gorgeous!

Q: What advice would you tell your 13-year-old self?

Girl, if you believe in yourself, you can go all the way. Dream as big as you can, and go get it!

Q: In what ways do you get in your own way?

“I overthink things and worry. That’s when I know I have to get physical.”

My solution is always to go for a run, take the dog for a walk, or do a ten-minute rebounding session to recalibrate my head.

Q: How do you stay emotionally fit?

Emotional fitness is a critical aspect of my self-care. It’s the lynch pin, if you ask me. Without it, nothing has meaning, and when life tosses you a curve ball, you have no idea how to handle it.

I practice meditation and rebounding, but the biggest piece of my emotional wellness comes from Eating Clean, the lifestyle movement I founded to help people learn to eat nutrient-dense, properly prepared, well-sourced whole foods.

“Mainly, I stick to eating NO SUGAR. I make that in shouty capitals, because sugar is a known chemical depressant to brain and blood.”

I developed the Strike Sugar campaign last year to help people quit that bad drug.

We are launching our 2^nd annual Strike Sugar campaign TODAY. It’s so exciting to see the action around it. Striking sugar from your diet is lifesaving!

I also practice “gratituding.” Even when life is challenging, you can always look around you and find plenty to be thankful for, and this keeps me humble and sane. By the way, Chris, thank you for this interview.

Q: If you had to choose, which of your books is secretly your “favorite child?”

I have to say the original “Eat Clean Diet®” is my firstborn child and can’t believe the revolution it started, but I am so proud of the “Eat-Clean Diet Recharged®.”

It’s the Bible when it comes to Eating Clean. I had some naughty fun writing the “Eat-Clean Diet®” for me. Just saying!

But how do you choose? I became a New York Times best-selling author with “Your Best Body Now” – so that’s a high!

Q: If you had to choose only three exercises, what would they be?

• Definitely rebounding work (type of elastically leveraged low-impact exercise)
• Kneeling cable kickbacks if I had access to equipment (and if not, then lunges)
• Kettlebell swings, because they hit everything

Q: If you had to choose only three supplements, what would they be?

• Good quality fish oil high in omega 3s
• Bee pollen (it has everything)
• Turmeric for anti-cancer, antioxidant, and anti-inflammatory power.

I get the rest with food.

Q: How has your diet changed since 20 years ago and 10 years ago?

Twenty years ago, I was obese. I ate myself into that condition through emotional ignorance. I gorged on ice cream, peanut butter, and cheese. I was a sugar addict. I didn’t know how to stop. I didn’t have good nutritional awareness. I was on my way to developing Type II Diabetes and heart problems. I was also depressed.

Ten years ago, I was five years into the Eat-Clean Diet® revolution, and had altered my diet and my body completely. Through Eating Clean, I regained my health, my purpose in life, and was completely awake and switched on every day.

I had boundless energy, improved the way my skin and hair looked. Felt invincible. Found my voice. Found my heart and head.

Everything lined up in a new way, and as I became a truer, higher expression of myself, the universe responded with its bounty. Many beautiful things happened as a result, and not all of it was physical.

Q: What are the biggest changes you see happening in bodybuilding right now?

“Bodybuilding is definitely changing. How we think about it is different than the days of Jack LaLanne or Arnold Schwarzenegger. Bigger isn’t always better.”

Biceps aren’t enough.

What we need is a functionally fit body that can cope with the heavy demands of this busy life.

We need to be able to move through the challenges of every day with a sound body and mind, otherwise it doesn’t work.

“I feel we must look past the aesthetic aspects of bodybuilding – see these as the secondary outcomes of training – and launch a new ‘self-care is the new health care’ revolution.”

We can’t rely on others to fix us. We must fix ourselves.

We must accept responsibility for our own health, because that is the ultimate commitment in the owners’ manual of the human body.

I prefer to think of fitness as a series of questions:

• Can I run a minimum of 5K to get away from danger?
• Can I swim for 30 minutes if I had to?
• Can I jump and climb with an able body?
• Can I cycle 20K?
• Can I lift 20 pounds or more?
• Could I do these things if I had to, to save myself or someone else? Or just to get through the day?

The universe is asking us to lean in, to dig deep, and we must be present in the strongest physical condition possible to make it.

Q: Do you meditate or practice yoga? What benefits do you receive?

I’m new to meditation, but I love it. The reason is because I have a difficult time saying no to things. When I mediate, that peace is so hard-won and so powerful in my brain, that I find it easier to prevent other people’s negative energy from invading.

I have clearer boundaries of what I will and won’t accept. It’s wonderful.

I do practice yoga, although not regularly enough for my yoga teacher. It’s on “The List.” However, I do listen to Holysync recordings – these are very powerful for recalibrating the brain. I also walk outdoors for 5 to 10K 6-7 days of the week – many problems are solved during that time.

“Walking seems mindless, but it’s actually scientifically proven as being a powerful vehicle for the human brain for processing time.”

When I’m exercising, although this doesn’t seem very mindful or relaxing, I find that I am so deeply into what I am doing and putting my “mind into the muscle” that I’m unaware of what else is going on around me. It feels healing to do so.

Q: Thoughts on vegetarian bodybuilding and vegan protein powder?

As I have grown in this industry and in my study on wellness, I appreciate vegetarian eating more and more, but I also know that protein is a requirement for optimal human health and no civilization on earth has been completely vegan – they still ate bugs and other protein sources that didn’t come from plants.

I tend to look at meat more as a condiment. And I am deeply aware of where the meat I eat is coming from. But I have to admit a favorite salad for me is, a big pile of greens and anti-cancer veggies sprinkled liberally with hemp seeds and pumpkin, chia, and flax for good measure.

As far as vegan protein powder, I like Sun Warrior because it is raw, sprouted, vegan, and backed by some pretty serious research. I also appreciate that they haven’t filled their powder with questionable ingredients, fillers, and sugar. The protein needs to serve a purpose and this one works for me.

Q: What was the most fulfilling goal that you’ve accomplished?

The most fulfilling goal was saving myself from a life of obesity and ugliness by taking a powerful step out of that past life and advocating for myself. It took a lot of courage to do this as I was walking away from everything I knew financially, emotionally, and otherwise.

I walked away from everything.

And, one step at a time, with no money and nothing else in hand, I rebuilt my life. I went back to school, found a house where I could raise my girls, supported myself, and taught myself how to care for myself through Eating Clean and exercising.

The latter two learned from the teachings of Robert Kennedy, whom I met while teaching his daughter in Grade 1.

To transform myself, as I did, from an obese lump who saw the world as an empty place to this new empowered, leaner, happier, and more productive version of myself, was the most dangerous, yet most rewarding thing I have ever done.

“I believe when you appear in the world as the highest expression of yourself in all things, then life delivers.”

However, I also know that life is a shifting, changing landscape with obstacles thrown at you all the time. In the last four years I have survived the loss of my stepson, my husband (Robert Kennedy), the loss of his business and mine, and more.

“These have been the most challenging and difficult times I have known. And yet, I am here in a different version of who I was – the Madonna thing again – finding the meaning of who I am all over again.”

Do you know what has consistently saved me? It’s knowing that I have a gift – that gift is writing and touching people’s lives – and using it to move me to a higher place. That skill and my warrior spirit along with plenty of grit and gratitude has helped me make it.

Q: Being such a high-performer that’s done so well over the years how do you deal with slumps/lulls to stay motivated?

I expect, anticipate, even welcome the slumps and lulls. I know they are coming, we can’t stop them. So better to say, “When a lull comes, time to get thoughtful, creative and spend time on those aspects of business.”

“There isn’t anyone on the Forbes list that hasn’t failed or had difficulty to contend with. They are on that list because they have grit and courage.”

I look at these as opportunities. Even now, in the wake of having to close Robert’s business and all the pain that that brought with it, particularly losing most of my business too, I look at this as an opportunity. I call it “pruning for growth.”

It means this is the perfect time to start from zero and put in my life the things that matter now. It’s time to be relevant, to shift, to grow.

Q: What’s your next big project (or what are you hungry for)?

I have a beautiful and powerful audience. It’s time to give them what they want on a bigger scale. It’s time to take them along on a Tosca Reno journey of resilience and change in a personal, deeper way.

To that end, I am working on my website offerings and with my publisher writing a new book – one that is not about anything I have written before.

I thought I wanted TV, but it takes courage to know who you are and what you want in a public space. TV sounded glitzy and glamorous, but I could see it wasn’t going to be good for me, so I turned the show down.

I am working on new aspects of myself and my offerings so that there is a greater personal connection to the audience I have built. On April 15th/14, I re-launched my website, pulling it out of the destruction, and did so to an audience of nine million on that day.

I also appeared on Dr. Oz, so that helped. Today, those numbers are still in the millions with a higher than average conversion rate. I have a huge responsibility to serve and take that very seriously. I can only do that when I show up as the highest version of myself and I intend to do so.

For information about Tosca Reno please visit her website ToscaReno.com

For more ideas on how to eat clean and lose weight, watch this video - Clean Eating 101: Tips & Tricks for Weight Loss and Eating Clean

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding –  How to Eat Clean and Lose Weight

What is the Best Way to Drop Your Blood Pressure to Normal in Less Than 9 Minutes?

 

Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally

Drop Your Blood Pressure to Normal in Less Than 9 Minutes - This Vegetable Lowers Blood Pressure by 11%

This particular vegetable is hailed as a wonder food for a good reason.

A recent study published in the American Journal of Hypertension proves that consuming this ONE vegetable can lower your blood pressure as much as 15 points.

And the best part: it’s dirt cheap, and you can find it in every supermarket.

In the study conducted at the University of Saskatchewan, Canada, hypertensive rats were given a compound derived from broccoli.

On average, the rat’s blood pressure decreased by 11%.

If broccoli works anything similar with humans, we could be looking at a 10–15-point drop in blood pressure by consuming broccoli or the compounds found in broccoli.

So how does this work?

The compound found in broccoli, called glucosinolate, produces a metabolite product, called sulforaphane, that has long been known to improve blood pressure and kidney functioning.

Even though this compound is found in all cruciferous vegetables, broccoli has the highest concentration.

Drop Your Blood Pressure to Normal in Less Than 9 Minutes - If you want to learn about an even more powerful method to lower your blood pressure, check out these 3 easy exercises proven to drop your blood pressure below 120/80 by clicking here today….

Drop Your Blood Pressure to Normal in Less Than 9 Minutes - This Spice Lowers Blood Pressure and Heals Everything

What common spice has the power to relieve pain (arthritis and other), reverse type 2 diabetes, normalize high blood pressure, end heart disease, and do just about everything else a body needs?

It’s hard to believe that a common food seasoning can do so much, but it can—and has been for thousands of years.

Even researchers in the scientific community agree that including this one single spice can cure a litany of health problems.

For millennia, cayenne pepper has been the go-to cure for almost every health problem there is. It is even used as the main ingredient in the spray that repels combatants or attackers. It is powerful but completely natural.

The active ingredient, capsaicin, has been used for many hundreds of years across thousands of cultures to cure everything from pain to heart problems.

But what makes it work?

For blood pressure, capsaicin works by affecting the receptors that govern neural-hormonal systems. By making the receptors more sensitive, the body doesn’t have to work as hard to produce the hormones needed to soften the arterial walls.

However, because of its effectiveness, you should talk to your doctor before you start a capsaicin regimen. It is available at most health food stores, but complications can arise for people using traditional drugs when supplementing without their doctor’s oversight. So just make sure you have his or her blessing to try it.

Drop Your Blood Pressure to Normal in Less Than 9 Minutes - For an even more powerful method to lower blood pressure, discover how 3 easy exercises drop blood pressure below 120/80, starting today ….

Because of its influence on veins and arteries, it has actually been attributed to being able to stop a heart attack in mere seconds.

Here’s the exact steps to normalize cholesterol and clear clogged arteries in 30 days or less ….

But it also can stop pain, which is critical for people who have conditions that make it impossible to take pills.

The oily structure of cayenne pepper makes it highly permeable through the skin, and the pepper’s compounds have been proven too dull angry nerve endings. This is why people who suffer from arthritis love it as an alternative to NSAIDs (nonsteroidal anti-inflammatory drugs). These drugs can cause a host of side effects, including ulcers or other bleeding disorders.

Cayenne pepper doesn’t affect the body in this way and can be used as a topical treatment. This makes it a safer choice for many with chronic pain disorders like arthritis.

Here is the exact 3-step strategy thousands of readers have used to cure their arthritis in 3 weeks ….

The pepper even has positive effects in the digestive tract, helping to rid the body of dangerous cholesterol-filled fats that would find their way into arteries. It’s also been shown to aid in peristalsis, which is the concentric squeezing of muscles that moves food through the digestive tract.

Improving metabolism and circulation helps to keep the diabetes gremlin out of the picture as well.

Reverse type 2 diabetes here ….

While there isn’t a generally recognized serving size, most charts will reference the nutritive benefits based upon a 2-teaspoon serving. However, if you’re like many people who are unaccustomed to eating or ingesting this pepper, 2 teaspoons can pack a real wallop.

Ease your way slowly by using no more than a tiny pinch in your soups, stews, egg dishes, etc. Gradually increase the amounts as your body (and taste buds) acclimate to the increasing serving size. Cayenne pepper can be really hot!

Drop Your Blood Pressure to Normal in Less Than 9 Minutes - Blood Pressure Drugs 40% Less Effective Than Tests Show

New medications can’t just go on the market straight away – they need to be put through years of extensive testing first – first in labs, then on animals, and then finally on humans.

If you think that’s it, you’re wrong!

It then has to be FDA approved.

But there is one factor that’s never taken into consideration.

This factor, according to a new Dutch study published in the journal Hypertension, makes all blood pressure drugs 40% less effective than the official tests show.

Researchers tested participants compliance with their drug regimes. They found that 20% of people didn’t take their prescribed medicines and a further 20% only took some of them.

The misuse of these drugs means they have no effect.

But there’s a good reason why people are ditching the drugs.

Diuretics lower your blood pressure by removing fluid from your arteries. But they also dehydrate you, make you thirsty and fatigued.

Beta-blockers block the effects of norepinephrine and epinephrine, and therefore cause your heart to beat slower and with less force. They also cause dizziness, fatigue, and impotence.

ACE inhibitors dilate and relax your blood vessels, lowering blood pressure. But they also cause headaches, fatigue, and a constant irritating cough.

Angiotensin II receptor blockers work very much like ACE inhibitors and have the same side effects. They also cause indigestion and diarrhea.

Calcium channel blockers stop calcium from entering your cells, enabling the heart’s muscles and blood vessels to relax. But they also cause headaches, shortness of breath, water retention, constipation, and skin rashes.

With all these side effects, most people don’t want to take their blood pressure medications. But by not doing anything, your high blood pressure will lead to stroke or heart attack.

What’s a person to do?

To find out how you can drop your blood pressure to normal in less than 9 minutes, watch this video - Natural Ways to Lower Blood Pressure

Luckily, you can drop your blood pressure to normal in less than 9 minutes a day with these 3 easy-to-follow blood pressure lowering exercises that I explain here…

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

To find out more about this program, click on Drop Your Blood Pressure to Normal in Less Than 9 Minutes Starting Today

Vegan Foods List for a Vegetarian or Semi-Vegetarian Athlete

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Vegan Grocery List That’s Universal

Although this is technically grocery list of vegan foods, it can be used to inform your decisions when shopping as a vegetarian or semi-vegetarian.

Healthy Fats

Healthy fats are a critical part of a plant-based fitness diet. Include a wide selection of items from this list to ensure a good balance of omega-3 and omega-6 essential fatty acids.

Utilize foods like avocado, nuts, and seeds for snacking, but keep an eye on the calorie intake.

• Almonds
• Avocado
• Cashews
• Edamame
• Hummus
• Non-dairy milk (coconut milk, almond, cashew, etc.)
• Nut butters (almond, peanut, cashew, etc.)
• Oils (flax seed, coconut oil, sesame, olive, canola, etc.)
• Pecans
• Seeds (flax, chia, pumpkin, sesame, sunflower seeds, etc.)
• Tahini
• Walnuts

Fruit

The key here is variety. Load up on all the categories below. Be sure to hit your local farmers’ market if possible.

Fresh

• Apples
• Apricots
• Bananas
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Grapefruit
• Grapes
• Kiwi
• Lemons
• Limes
• Mangos
• Nectarines
• Oranges
• Peaches
• Pears
• Plums
• Raspberries
• Strawberries
• Watermelon

Frozen

• Apples (sliced)
• Apricots (sliced)
• Bananas (sliced)
• Blueberries
• Currants
• Cranberries
• Dates
• Figs
• Fruit blends
• Mango (sliced)
• Raspberries
• Strawberries
• Sweet cherries

Tip: Hit the freezer. Frozen produce is usually flash frozen at its peak ripeness. This means your fruits and veggies will be more nutrient dense than the standard unfrozen produce.

Vegetables

The key here is variety. Load up on all the categories below. Be sure to get your leafy greens.

Fresh

• Asparagus
• Avocado
• Bell peppers
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Garlic
• Kale
• Lettuce
• Mushrooms
• Onions
• Romaine
• Salad mixes
• Snap peas
• Spinach
• Squash
• Tomatoes
• Zucchini

Frozen

• Asparagus
• Broccoli
• Corn
• Edamame
• Peas
• Spinach
• Stir-fry mixes

Grains, Beans & Legumes

Keep sprouted bread* on hand for making sandwiches for easy lunches. Stock up on a few different types of beans, legumes, and soy products. Mix and match them and add a vegetable side dish for a complete meal.

*Sprouted bread is a type of bread made from whole grains that have been allowed to sprout, or germinate. Sprouted grains contain less carbs, higher protein, and less fat when compared to whole grains.

Oatmeal is standard-issue for a quick, power-packed breakfast. Avoid instant oatmeal packets.

Beans and Legumes

• Black beans
• Chickpeas
• Hummus
• Kidney beans
• Lentils
• Veggie burgers

Soy Products

• Edamame
• Soy milk
• Tempeh
• Tofu

Whole Grains and Starches

• Brown rice
• Oatmeal
• Quinoa
• Russet potatoes
• Seitan
• Sweet potatoes

Non-Dairy Milk Products

Soy milk is great because it’s high in quality protein. Be sure to get non-GMO if possible. The unsweetened version of any of these milks offer the most flexibility for cooking.

• Almond milk
• Almond yogurt
• Coconut milk
• Coconut yogurt
• Flax milk
• Hemp milk
• Rice milk
• Soy milk
• Soy yogurt

Pantry Items

Keep a good selection of condiments, sweeteners, herbs, and spices on hand. They will give life to your meals.

Condiments

• Hummus
• Lemon/lime juice
• Mustard
• Nutritional yeast
• Salsa
• Soy sauce
• Sriracha
• Vegan mayo
• Vegetable bouillon
• Vinegar (white, balsamic)

Sweeteners

• Cane sugar, raw and organic
• Coconut sugar
• Dark chocolate chips, organic
• Dates
• Dried fruits
• Fruit preserves
• Maple syrup
• Molasses
• Stevia

Herbs and Spices

• Basil
• Chili powder
• Cinnamon
• Cumin
• Oregano
• Pepper
• Salt
• Thyme
• Turmeric

Cooking and Baking

• Apple cider vinegar
• Baking powder
• Baking soda
• Coconut oil
• Earth Balance Butter
• Ground flax seed
• Whole grain flour
• Yeast

Vegan Alternatives and Convenience Foods

Vegan alternatives and convenience foods have lots of great uses. They’re often loaded with protein, fortified with important nutrients like iron and vitamin B12, and are usually quick and easy to prepare. Many varieties are very tasty and sometimes shockingly similar to the real thing in flavor.

They’re useful for transitioning vegans as they become accustomed to a new diet, and are great for making delicious vegan versions of foods like burgers, hotdogs, pizza, mac ‘n’ cheese, nachos, and much more.

Most vegan substitutes are highly processed, so they’re best enjoyed in moderation and shouldn’t be relied on consistently for protein or vitamins.

There are quite a few great minimally processed options out there, too; look for veggie burgers made with a base of lentils or beans, marinated tempeh or tofu, seitan, nutritional yeast, unsweetened plant-based milks, and plain yogurts.

Dairy Alternatives

• Plant-based milks
• Plant-based yogurts
• Soy cheese
• Daiya cream cheese
• Daiya cheese
• Soy coffee creamers
• Earth Balance butter

Meat Substitutes

• Veggie or soy burgers
• Veggie or soy hotdogs
• Veggie sausages
• Tofurky deli slices
• Tofurky holiday roast
• Tempeh bacon
• Textured vegetable protein

On a Tight Budget?

Here are some tips to save you a few dollars:

• Skip the seitan, tofu, and tempeh; use plain old beans instead.
• Buy frozen fruits and veggies instead of fresh produce.
• When a recipe calls for fresh herbs, use dried instead.
• Make your meals with beans or grains and buy them in bulk at Costco or other wholesale store.
• Avoid processed foods whenever possible.
• Slow down on the nuts.

Vegan Recipe for Boosting Energy - BUTTERNUT SQUASH TOFU JAMBALAYA

This spicy vegan butternut squash dish has 17 grams of protein per serving.

Like veggie chili, you can easily make this hearty vegan recipe in much larger batches to help alleviate some of the cooking throughout the week. I added two possible modifications at the bottom.

Carbs: 53 | Fat: 7.5 | Protein: 17 | Calories: 338

Yield: 4 servings

Ingredients

• 4 cups butternut squash
• 2 cups of organic firm tofu
• 1 tbsp coconut oil
• ½ cup red pepper
• 1 clove garlic, minced
• 1 tomato, diced
• 1 tsp vegan Worcestershire sauce
• 2 tbsp hot sauce of choice
• 2 cups brown rice, cooked
• 2 cups organic vegetable stock (Emeril)
• 1 cup tomato sauce (Hunts)
• 1 tsp paprika and oregano
• 3 tsp cayenne pepper
• flaky sea salt and pepper, as needed

Possible Modifications

You can add some broccoli for some greens or you can swap the brown rice with quinoa for added protein.

Directions

1. Get out a large bowl for the veggie prep. Dice the tomatoes. Peel and cut the butternut squash into ½ inch cubes. Cut the tofu in ½ inch cubes, as well.
2. In a large skillet, heat coconut oil over medium heat. Add garlic, squash, tomatoes, and tofu.
3. Continue to cook for 2-3 minutes then pour in the vegan Worcestershire sauce, hot sauce, and rice. Cook rice in mixture for 1-2 minutes before adding liquids.
4. Finally, add remaining ingredients, bring to a boil, and reduce to let it simmer. Keep stirring off and on until the rice absorbs most of the liquid (approximately 20-30 minutes). Remove from heat and serve.

For more ideas about the vegan foods list for a vegetarian or semi-vegetarian athlete, watch this video - How to Build Muscle On A Vegan Diet - The In-Depth Guide

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding –  Vegan Foods List for a Vegetarian or Semi-Vegetarian Athlete