21 May 2015
Vegan Fashion, Vegan Fitness
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Brooks Running Company: Environmentally Conscious & Employee Friendly!

Brooks Running Company Eco-Friendly

Brooks

For any of you who are avid runners such as myself, you may know that it is not easy to find a great running shoe, much less vegan running shoe, that can support the wear and tear hitting the pavement can put on your knees and feet.

Even more challenging is finding a brand that is also environmentally conscious… well I found one! Actually I know this brand well from back in my days of executive recruiting and they are awesome! Brooks Running Company is based in Seattle, Washington and not only are they conscious of the environment but they also treat their employees like gold and invest a lot of time and energy into really creating an exceptional running shoe. There is not another brand that I can think of that focuses specifically on running like Brooks does and their customers are usually loyal for a lifetime! They offer a great variety, with plenty of bold or neutral designs to choose from. They not only sell shoes, but additionally apparel and gear all designed specifically for runners. I am certainly a fan and if you don’t have a brand you love when it comes to running yet, I highly suggest you check them out. They are sold across various retailers all over the U.S. and you can also shop online.

BrooksRunningCompany

16 May 2015
Guest Blog Posts, Vegan Fitness
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Workouts For A Cut, Beach Body

Cut-Upper-Body of a fit man

Are you looking to get cut for that beach body this summer?

Do you want to shed a little more belly fat to be the envy on the beach? Doing this and also improving muscle definition can be frustrating at times. So here are some good helpful pointers to switch up that boring split routine.

First, vary your repetition range. The human body’s ability to adapt to stressors is quick and efficient. So every week you should change it up. General hypertrophy (muscle growth) is best between 8 and 12 repetitions, between 2 and 4 sets.

Cut-Beach-BodyMoving on, you should keep rest periods short. Or, in some cases non existent. Meaning, superset muscle groups! The superset system uses two exercises performed in rapid succession. This features the use of compound sets, or tri-sets. Compound sets involve use of two exercises for antagonist muscles. For example performing a set of bench presses followed by cable rows (chest/back). Working opposing muscles allow for better recovery before the start of a new set.

Tri-sets use three exercises in rapid succession for the same muscle group or body part. For example, a chest tri-set might be an incline dumbbell press, a cable fly and pushups all in succession. The superset system is beneficial for muscle hypertophy and endurance. Also, you work harder, so fat will be burned more efficiently, break through plateaus, maximizing muscle recruitment, and it’s a great way to save time!

Also, there are circuit training systems which involves a series of exercises performed one after the other with minimal rest. Typical sets consist of 1-3 and 8-15 repetitions with 15-60 seconds rest in between exercises. A good way to add intensity to your workout is to ditch those machines. Go with multi-joint exercises and/or free weights (e.g. the deadlift, clean and press, thrusters, bent over rows, and squats.)

Also, if you want to get cut up cardio is still a big factor. Instead of a consistent pace however, go with high intensity intervals. For example, sprinting for 30 seconds then jogging slowly for 60 seconds. You can always adjust this different ways so have fun with it. It’s also another good way to make cardio a lot less boring!

07 May 2015
Going Vegan Tips, Guest Blog Posts, Vegan Fitness, Vegan-Related Books & Documentaries
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Hello all you Sexy Fit Vegans!

Kirsten Going Vegan Story

“After 11 years of being a vegetarian I watched a documentary called Vegucated and I realized I could no longer stick my head in the sand.”

Hello everyone!                         IMG_1672

I have done a couple of posts here already but I thought I would formally introduce myself and share my story with you all.  My name is Kirsten Mitchell and I am thrilled to be part of the Sexy Fit Vegan family.  I am a 44 year old mother of two, and while I am neither a chef nor a fitness professional I am very passionate about both food and exercise.

I became a vegetarian in 2002 but was hesitant to switch to vegan because I was uneducated regarding the horrors of the dairy industry and I believed that I needed dairy for protein.  After 11 years of being a vegetarian I watched a documentary called Vegucated and I realized I could no longer stick my head in the sand.  If I truly considered myself an animal lover (which I do) then vegan was the only way to go.  Along with this dietary change also came a change in my activity. For many years I had been a runner…running 5 days a week and racing often (from a mile to the marathon) and while I was physically fit, my body was just not looking the way I wanted it to.  So at around the the same time I put down the dairy, I picked up the weights.  Magic happened! Now after two years of being vegan I am stronger and in the best shape of my life.  And more importantly, I feel great!  I truly believe that a vegan diet and a balanced exercise schedule that includes cardio, strength training, balance and stretching is the fountain of youth!

IMG_0936-22013 vs today

Now my passion is creating protein forward recipes that can fuel the athlete in all of us.  It is very easy to become a junk food vegan (believe me, I had a phase where my major food group was Oreos) so it is my hope that I will be able to give you all some helpful exercise tips and recipes to add to your Vegan repertoire.  You can also find me on Instagram @veganfueledfitness.

Thank you Ella for this opportunity and I look forward to spreading the vegan love:)

Kirsten

 

29 Apr 2015
Going Vegan Tips, Vegan Fitness, Vegan Nutrition
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3 Comments

5 Tips for Beach-Ready Abs

Sexy Abs

Summer is creeping up on us quickly… Time to take action for beach-ready abs!

As featured on PeTA’s “Living” blog…

Who doesn’t want a beautifully sculpted stomach? As a fitness trainer and nutrition coach, I hear it from my clients all the time: “How do I get rid of this,” they ask, as they grab and pinch belly fat, “and get abs like yours?” Well, I have compiled a list of what it takes to achieve the toned tummy that you are longing for. If it were easy, everyone would have a shot at the cover of Fitness Magazine! Although it’s not “easy,” it is definitely doable … and YOU CAN DO IT! Just take the following steps:

Soda Makes You Fat1. Cut “empty calories” from your diet. Your first thought might be that you don’t want to “deprive” yourself of the soda and chips that you love so much. But here’s the deal: You are actually depriving yourself by eating them! What I mean is that you are filling up on foods that are missing the nutrients that your body needs to survive and thrive. Make this a habit, and your body will actually go into starvation mode and hold onto your body fat. By replacing the empty calories with nutrient-dense ones, your body gets what it wants and allows fat to be eliminated. Don’t get me wrong: I am not saying never splurge, but even when you splurge, you can do it without filling up on empty calories! For example, I make delicious popcorn with coconut oil for movie nights. And when I get a sweet tooth, one of my favorite treats is coconut-milk ice cream. Give it some time, and you will never miss that chemical, fake buttered popcorn or Ben & Jerry’s! All my top healthy vegan swaps can be found in the 60-page “How To Go Vegan Beginner’s Guide!“

Jog for summer ready abs2. Make time for cardio workouts. Cardio workouts (in which you elevate your heart rate for more than 30 minutes) are important for two main reasons. First, it’s how to keep your heart beating strong, which keeps you alive and able to live life to the fullest for years and years to come! And second, cardio burns fat. Pretty simple! Do your cardio!

 

 

Exercises involving core 3. Choose exercises that involve “core strength.” Your core basically encompasses your body from your chest to your butt. Increasing your core strength means not only sculpting a sexy, toned midsection but also strengthening your body in such a way that will improve your posture, give you stability, and prevent injuries. If you focus only on your abs, you will set yourself up for bad posture, back problems, and injuries. Most exercise machines take your core out of the exercise by acting as a stabilizer, which is neither functional nor efficient. Instead of using the leg-press machine, for example, do squats. Instead of using a chest-press machine, do pushups. You can add weight to your back to make it more challenging. Get creative! Have fun with it! Flip tires.  Also, do dumbbell rows from a plank position so that you work your back and core at the same time.

 


Stay hydrated with Water4. Stay Hydrated. Water retention leaves us puffy and bloated—not so helpful when your goal is a flat stomach! The most effective ways to prevent water retention are to stay hydrated with plenty of water throughout the day, keep your sodium intake low (especially iodized salt found in processed foods—I use either Celtic or Himalayan sea salt at home), stay away from junk food, eat whole foods with lots of fiber, and exercise.


Anti-Inflammatory Foods5. Eat anti-inflammatory foods daily. Chronic inflammation can be one of the main underlying causes of illness and premature aging. It can also cause weight gain and swelling, which is why it’s included on this list. But the truth of the matter is that reducing inflammation in your body can literally save your life. The good news is that there are some simple ways to prevent and treat inflammation. Eating foods with anti-inflammatory properties, while eliminating inflammation-causing foods is first and foremost. Eating fiber-rich, nutrient-dense vegan whole foods will give you the perfect anti-inflammatory diet. Processed food, refined sugar, and saturated and trans fats cause inflammation. Regular exercise is also helpful in reducing inflammation, as are avoiding allergens (such as dairy products, gluten, and peanuts for some people) and managing stress. Check out the “How to Create Your Own Super Food Shake” to learn more about easily incorporating more anti-inflammatory foods into your daily routine!

27 Apr 2015
Going Vegan Tips, Guest Blog Posts, Vegan Fitness
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3 Comments

New Sexy Fit Vegan Contributor!

Matthew Washington vegan athlete
‘Hey everyone! I wanna say i’m very excited to be a part of the sexy fit vegan team!  I’ve never been a part of a blog before so this is definitely a new, fun experience. I’m a certified personal trainer of over 4 years, with certs in nutrition and sports performance.  I became vegan a little over seven years ago.  After a rough period of life, losing my sister to ovarian cancer.  I was also in an extremely unhealthy spot in my life. Smoking a pack a day. Drinking. Also eating the worst foods possible.  Yes, i ate mcdonalds….every day. I gradually became 60 pounds overweight.  One day i woke up and was tired of the life i was living.  I quit smoking cold turkey. Started to pick up running. I knew i needed to change my diet, i noticed a few features on vegan athletes and what they did, and how they were doing it.  I was completely fascinated and researched as much as i could, and when i felt i was ready, i became vegan.  My weight dropped drastically, my energy was amazing, and my recovery was great. Eventually after i got certified as a trainer i lifted weights more religiously, and got my weight up, lean muscle of course. No fat 😉 .  Of course over the years you get everything from,
“Oh, you’re vegan? How’s that work? I think that’s cool but i could never give up cheese.”
To the more extreme,
“Are you kidding me bro? Where do you get your protein?! Soy lowers your testosterone!”
Granted, there are many myths regarding plant based lifestyles that i will love to get into at later times.  Also, i’d love to share good programs for building strength and muscle on a plant based diet. As well as certain nutrients/minerals/vitamins you should and shouldn’t worry about. The fitness and nutrition world is a confusing one.  Full of contradictions, myths and empty promises for fast and easy results.  Like every goal in life, they don’t come overnight. And neither does health and fitness.  it’s a journey, not a diet, but a lifestyle. And i’m very excited to help!’
25 Jan 2015
Vegan Fitness
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Vegan Fitness: Ode to Jumprope

Ella Magers with Jump Rope

I’d like to give a big shout out to one of my best friends for vegan fitness, Jump Rope!

Jumprope,
This morning as I used you, I realized that all I do is use you, and never do I thank you. So… Thank you! Thank you for all that you are and all that you do for me. You are so small that I can take you & use you anywhere! You will never get boring because there are endless tricks I can learn with you. You’re fun!
To me, you’re invaluable, yet the stores only value you at a few dollars. You’re quite simple, yet you can bring out strong emotions in people. Crossfitters especially seem to either hate you or love you. Adults in general are intimidated by you, yet kids will play with you with joy for hours!
You bring out the best in me Jumprope, and I will forever be grateful for your place in my life!
Love,
Ella
p.s. I also couldn’t be more thankful for our home together, Sobekick Gym.. The place where we can always kick ass together!

Ella Magers Jump Rope

30 Sep 2014
Vegan Fitness
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Top 5 Exercises for a Better Sex Life

Kissing couple portrait

Good sex is a workout in and of itself! By doing certain exercises outside the bedroom however, you can build strength and stamina that will make good sex, GREAT sex!

SquatsSexy Fit Vegan Squat

If you know me, you know how crazy I am about squats! Not only will they tone your legs and butt, but they will also give you the muscle endurance you need for certain sexual positions so you can add more variety to your play. Heavy weights are not necessary to achieve this… Adding 100 squats, 3 times per week with 5-10 lb weights to your exercise routine will do the trick!

Sexy Fit Vegan Plank on BallPlank On Hands

This exercise engages your core and helps with shoulder stability and endurance. Planks also help increase strength in your forearms and wrists, all of which can add to your performance between the sheets! Beginners, definitely start on the floor! For my advanced peeps try it on a stability ball to increase your challenge! The goal is to hold your plank for 90 seconds. Even if you start at just 20 seconds, it’s ok! Just go as long as you can, stop the clock when you need to take a little break, and then get right back in position until you have gone 90 seconds total. You will see that doing them consistently, 4-5 times per week will have you able to reach the 90-second goal sooner than you think! 

Ab WheelSexy Fit Vegan Ab Wheel

I LOVE this product! It’s very challenging for the beginner however, and correct form is absolutely essential to prevent lower back injury. Beginners, start on your knees (advanced, work your way up to your feet!) and pull your belly button in tight, rounding your back. As you slowly allow the wheel to roll out in front of you, keep your tummy tucked and do NOT allow your back to flatten and arch. You may only go a foot or two to start. Then, you basically want to do a “crunch” in order to use your abs to pull the wheel back toward you. Do NOT pull with your shoulders! Do only 10-12 repetitions at first because as your ab muscles tire quickly you are more likely to strain your back. Add 3 sets of 12 repetitions to your workout 2-3 times a week and see a difference in no time!

Up-Dog Push-Ups

Sexy Fit Vegan Woman In Upward Facing Dog Pose In Yoga, Silhouette ViewThis is another one of my favorites! Done right, it challenges your triceps and core, plus you get the bonus of a hamstring and calf stretch… Awesome! Start in “downward dog” position like in yoga. Keeping your hips high, bend at your elbows, keeping them close to your body as you make your way into “upward dog.” From there, simply pull your belly button up toward your spine and press back into downward dog. Repeat. This WILL challenge you, but don’t be discouraged. Just do the very best you can, with the fullest range of motion possible, and your push-ups will improve quickly… along with your bedroom performance!

Kegels

Yes it’s true.. if you are a woman, this tiny little movement is still considered an exercise and it WILL benefit both you and your lover! You perform kegels by contracting and relaxing the muscles in your pelvic floor. As a result you will notice a higher level of sexual satisfaction including stronger orgasms. All you have to do is tighten your pelvic muscles (like you do when you need to pee and have to hold it in), pause for about 5 seconds, relax and then repeat. Just 5 minutes a day is all it takes. And no excuses… you can do it practically any time and anywhere- even as you read this- and you will be the only one who knows!

woman spa

06 Jan 2014
Going Vegan Tips, Vegan Fitness, Vegan Nutrition
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5 Comments

Top 5 Tips for a Sexy Stomach and Fit Midsection

Ella Magers' sexy stomach and fit midsection

Who doesn’t want a beautifully sculpted, sexy stomach and fit midsection?!

I hear it from students and clients all the time. “How do I get rid of this?” they ask, as they grab and pinch belly fat. Well I have compiled a list of what it takes to achieve that toned tummy you are longing for. If it were easy, everyone would have a shot at the cover of Fitness Magazine! But it is do-able… And YOU CAN DO IT!!!

1. Cut “empty calories” from your diet.Cut Abs- Flat Sexy Stomach

Your first thought might be that you don’t want to “deprive” yourself of the soda and chips you love so much. But here’s the deal. You are actually depriving yourself by eating them! What I mean is that you are filling up on foods that are missing the nutrients your body needs to survive and thrive. Make this a habit and our body actually goes into starvation mode and holds onto your body fat because of it. By replacing the empty calories with nutrient-dense ones, your body gets what it wants and allows fat to be eliminated. Don’t get me wrong, I am not saying never splurge, but even when you splurge, you can do it without filling yourself full of empty calories! For example, I make a killer popcorn with coconut oil on movie night. And when I get a sweet tooth, one of my favorite treats is coconut milk ice cream. Give it some time and you will never miss that chemical, fake buttered popcorn or Ben & Jerries!

2. Get in your cardio workouts.

Cardio workouts (workouts in which you have your heart rate elevated for over 30 minutes) are important in two ways. First, it’s the way to keep your heart beating strong, which keeps you alive. And second, it burns fat. Pretty simple.

3. Choose exercises that involve “core strength.”Core Strength-Functional Training Exercises for a sexy stomach and fit midsection

Your core basically encompasses your body from your chest to your butt. Increasing your core strength means not only sculpting a sexy, toned midsection, but also strengthening your body in such a way that will improve your posture, give you stability, and prevent injuries. If focus only on your abs, you will set yourself up for bad posture, back problems, and injury. Most exercise machines take your core out of the exercise by acting as your stabilizer. This is neither functional nor efficient. Instead of doing the leg press machine for example, do squats. Instead of chest press, do push-ups (you can add weight to your back to make it more challenging! Get creative, have fun with it! Flip tires 😉 Do dumbbell rows from a plant position, so you work your back and core at the same time! For examples of exercises that utilize your core, click here.

4. Stay hydrated.

Water retention leaves us puffy and bloated. Not so helpful when your goal is a flat stomach! The most effective ways to prevent water retention are to stay hydrated with plenty of water throughout the day, keep your sodium intake low, especially iodized salt found in processed foods (I use either Celtic or Himalayan Sea Salt at home), stay away from junk food and eat whole foods with lots of fiber, and exercise.

5. Eat anti-inflammatory foods daily.

Anti-Inflammatory Foods for a sexy stomach and fit midsection

Chronic inflammation can be one of the main underlying causes of illness and premature aging. It can also cause weight gain and swelling, which is why its included on this list. But the truth of the matter is, reducing inflammation in your body can literally save your life. The good news is that there are some simple ways to prevent and treat inflammation. Eating foods with anti-inflammatory properties, while eliminating inflammation-causing foods is first and foremost. Eating a whole-foods, fiber rich, nutrient-dense vegan diet is synonymous to an anti-inflammatory diet. Processed food, refined sugar, and saturated and trans fats cause inflammation. Regular exercise is also helpful in reducing inflammation, as is avoiding allergens (such as dairy, gluten, and peanuts for some people), and managing your stress.

04 Oct 2013
Vegan Fitness
Tags:
2 Comments

Top 5 Exercises You Can Do Anywhere!

Exercises You Can Do Anywhere

Here are some great exercises you can do at home, outside, or even in a hotel room without a single piece of equipment! Put them together to make a simple yet challenging exercise routine that works your entire body.

1. Air SquatsAir Squats

These are great for shaping and toning your legs and butt, plus they get your heart pumping! An air squat is performed standing with your feet a bit wider than your hips. The goal is to do a full squat (your thighs should be just past parallel with the ground at the bottom of the exercise) with speed and power and without a pause between repetitions.

2. Burpies

My all time favorite (its a love-hate relationship)! From standing, fold forward and place your hands on the ground. Jump your feet back, landing in a plank position as you lower yourself to the floor (chest and hips must touch the ground). Push yourself back up as you spring your feet toward your hands, stand up and jump.

3. Mountain Climbers

Great for increasing core strength and flexibility, as well as getting your heart rate up and burning a bunch of calories! From a plank, bring your right foot directly to the outside of your right hand so that your full foot is in contact with the floor. Using your core muscles (basically your trunk from shoulders to kneew) hop your right foot back to start position as you bring your left foot directly beside your left hand. Repeat.

4. Butterfly Sit-Ups

These work your abs from top to bottom with full range of motion while preventing your hips from doing any of the work. Lying on your back, place the bottom of your feet together, allowing your knees to drop to the side. Touch the ground behind your head with your hands then quickly bring them forward, sitting all the way up and touching your feet.

5. Supermans

It is SUPER important that you do exercises to strengthen your lower back. Many people do abs and ignore their lower back leading to imbalances and back problems. Lie on your stomach, legs straight and arms straight in front so that they form a “V” shape. Keeping your neck in neutral position, raise your arms, chest, and legs all together as high as you can then lower down slowly.