Cross-Training to Avoid Injuries

Ella Magers running

Cross-training is a kind of training involving two or more sports to help improve fitness and performance. Any athlete is prone to having injuries most especially if the kind of training that she is going through may not be appropriate to what she really needs or may have worn out her muscles from too much working out.


Cross-training helps build strength and flexibility that a single type of training may not be able to completely provide. It also kills the boredom out of simply doing the usual training routine. More and more players from different sports are already incorporating cross-training with their routine because they have seen the impact that it does to their performance.

Cross-training should not only involve wanting to increase your fitness and capabilities but also to be aware of how to prevent injuries. Athletes should not only be focused on improving their skills or agility but also to be cautious with their physical health, most especially after a competition.

Benefits of Cross-Training

Athletes may come to point wherein they feel that no matter how hard they train, changes are no longer evident. Hitting a plateau is perfectly normal.

To be able to surpass that phase, there is a need to modify the usual training technique used, and incorporating other kinds of training may be the best solution. Athletes are able to reinvent themselves by combining different disciplines into one great routine to help them perform better on their respective fields of sports.

Here are some of the advantages of engaging in cross-training:

  • With cross-training, you can include different disciplines to increase your fitness level. The conditioning type of cross-training involves increase in muscle mass, loss of unwanted fat, improvement in cardio capacity, and also faster feet movement – all in a single workout.
  • Continuous training may wear out muscles, tendons and ligaments, and this may cause injuries due to the amount of stress from working out too much. With cross-training, you are able to strengthen other parts of your body and help the injured parts to rest. It makes an athlete become healthier and more complete.

How to start cross-training

Before going all out and trying out your first cross-training experience, you may need to study up on best practices. One good way of getting valuable information would be websites like that focus on helping athletes and running enthusiasts.

Here are some of the best cross-training options for runners:


Biking can be a very effective form of training for runners. Through biking, the body is able to do more work with less stress on the body because it enhances cardiovascular fitness, thereby promoting better circulation of blood to the lower limbs.

Replace two sessions of your running activity with an hour of bike sessions at least twice a week to quicken your stride. Find a route that is mostly flat to allow balance of moderate resistance and quick motions at 90 RPM, which is equivalent to 180 steps per minute.


Swimming can be an alternative way for runners who want to improve their endurance. About 20-40 minutes of swimming, twice a week can be beneficial.

What makes cross-training successful is its potential to not only improve physical strength and endurance, but also boost the immune system. Added to that, cross-training makes workouts more fun!

Having the same kind of workout routine can be a bore, most especially if you notice that it’s getting more difficult to achieve your goal of strength and endurance. With the help of cross-training, you should be able to enjoy your next exercise routine while getting the exact same results.

Plant-Empowered Lifestyle Transformations in Progress!


Excited to Let You All Know My New 6-Week Plant-Empowered Coaching Program is Transforming Lives!

Hi Everyone!

I couldn’t be more thrilled to let you all know that my new 6-week Plant-Empowered Coaching Program is doing what it was designed to do… change lives!

In case you’re unfamiliar, I created this special program because the time had come for me to take all of my experience and knowledge and put it in a structured program to help people make total lifestyle transformations.  The program provides you with the information, and more importantly the tools you need to make positive, permanent changes in the way you think, eat, and move.

With the right information, presented step-by-step, you’re able to build a solid base of knowledge and then take that knowledge and apply it to YOUR LIFE in a way that works for YOU with the help of my coaching and support.

It’s my passion to coach people who are truly ready to commit to bettering their lives, so if you’re ready to take your body and life to a whole new level, I’m offering a free phone consultation! Learn more about the program and book your session with me HERE.

What Do YOU Need to Take YOUR Health, Nutrition, and Fitness to the Next Level?

I want to share with you some of the ways my clients in the 6-Week Plant-Empowered Coaching Program are transforming their lives without counting a single calorie!

So let’s take a look at some of the ways the Program is helping people develop healthy, positive habits that turn into the lifestyle they desire:


How would it change your life if you were to be truly help accountable for the commitments you make to improve your food and fitness choices every day? For most of us, having someone who cares to hold us accountable to what we say we’re going to do is a game changer.  Check out the text I received just the other day…

>If you’re ready to finally get on the path to a healthy lifestyle you love, apply here and let’s chat.    


These days it’s easy to feel so overwhelmed with all the conflicting information coming at us from all angles about what, when, and how we should eat and exercise. The 6-Week Plant Powered Coaching Program provides a structured, proven process to gain the knowledge you need to make the right food and fitness choices for YOU. The Program coaches you through the process of applying the information to your life, in a way that is in line with YOUR goals! Check it out…

Apply Here For a Free 45-minute strategy session  


It can be intimidating to try new ways of eating and exercising, especially when you lack the knowledge and experience. The 6-Week Plant Powered Coaching Program provides you with opportunities to take on new challenges that will help you get the strong, healthy body you are striving for…

>If you’re ready to feel confident about your food and fitness choices, apply here and let’s chat. 


Every action we take is a result of our feelings, which are caused by our thoughts. Getting to the root of what’s causing us to continue unhealthy actions is key when it comes to transforming our lifestyles. The 6-Week Plant-Empowered Coaching Program provides you with the guidance you need to create a new mind set that is in line with your goals…

With courage, commitment and the right tactics, I know you can create a lifestyle you feel proud of, and it’s my life’s work to help you do just that! So if you are tired of spinning your wheels, feeling confused and defeated about how you’re eating and training, let’s talk. It’s time for action!

>Apply Here For a Free, One-On-One 45-minute Strategy Session  

Looking forward to speaking with you!


Bikini Competition: Behind the Scenes


Roller coaster of emotions is an understatement. I would say though, it was one of the best weeks of my life…. “

Pre and Post PEAK WEEK

Roll back to the beginning of March 2016. This was just 3 weeks ago and I was on PEAK WEEK. This is a term used in the fitness competition world. This is the final week before you take the stage. My workout and diet was changing by the day. Nevertheless I was tired from all the changes, but my excitement from it all kept my adrenaline up and I was on the move. I continued to workout up until the day before the show. However I felt like a princess because Thursday and Friday I did all my pampering. Waxing, nails, massage, checked into the hotel and had my spray tan. I felt on top of the world, although 100% nervous and still kinda questioning what the heck I was doing, I felt confident and amazed at what I had done over the past 12 weeks. It was show time! Roller coaster of emotions is an understatement. I would say though, it was one of the best weeks of my life…. I took home 2 trophies that day, First place Novice and Second place Overall..


So what happens post competition…

Honestly the mental fuck doesn’t stop, if anything it might even increase, if you can believe that. The thought process that you have to maintain or want to constantly look like you did during peak week and while on stage is something that is frankly not realistic or achievable. If it is, not for long and is completly unsafe and unhealthy. Therefore, not for me. I already knew that going into this process but that HIGH that you have during peak week is well high and the day of competition is the only thing I can compare it to is when you do something for the first time and you love it. Something that you excel at. All the jitters the nervous feeling, the feeling of accomplishment and feeling proud of all your work. I’ve only ever experieneced this probably in comparrison to running my first marathon, maybe dating back to high school when I realized I had fallen in love for the first time,won a debate, completed my masters degree, got a raise / promotion at work. These are other things I could say are relatable experiences when you just feel ultimately at your BEST performance. But like I said, those of just moments in time, they don’t last forever and like all of that the after math happens.

When I woke up the day after it hadn’t sunk in what had happened yet. Trufully,

Photo Credit: Per Bernal

Bikini Competition Prep – What to Expect


For those of you that have been thinking about doing a bikini competition, any fitness competition, or taking your health and fitness up a couple of levels… KUDDOS!!!

Here is a little bit about my history and how I got into this, where I’m at now and my journey. I’m currently 10 DAYS out from my FIRST VEGAN BIKINI COMP!!

So here we go, a few years ago my friend and I were talking about how cool it would be to do one of “those shows”. All the glitz and glam and how we could test our strengths to get to that level. After years of us just bouncing this idea around we both went FOR IT last year.  LESSON ONE and proof that everyone is their very own competition; her and I have VERY DIFFERENT stories. I actually started official training earlier then her  and she has already done 2 shows and getting ready for her 3rd. Here’s why! Last spring I hired a trainer and long story short after months working with him,I fired him because I was NOT seeing the results, even more my health was in jeopardy. The program he had me on was UNHEALTHY and was hurting my body internally. Very little food ( the wrong foods too) and WAY TO MUCH CARDIO ( 2 plus hours a day). He also was mentally and emotionally abusing me!!! Because I wasn’t seeing the results from this terrible plan he would tell me that it wasn’t the plan or him that everything was my fault. Very manipulative and not a good person. Once I broke away from that scenario instead of GIVING UP I knew it was just the beginning and I still wanted to achieve my goal of being a vegan bikini competitor. I searched and reached out to vegan female coaches and found my current coach. She has HELPED me tremendously. She worked with me for a few months to get my HEALTH back in check and then about 12 weeks ago I went on prep for my FIRST SHOW!!

First and foremost when you say you are going to do this or do anything for that matter, you need to be 100% and GO ALL IN!!! You have to give it your everything, all day, everyday. Be committed. The beautiful thing is that you will LEARN a lot about yourself while on prep….

I’m going to share with you guys the REAL DEAL (at least from my experience) as much as I can without making this to lengthy and p.s. not even my friends and family know all this. I want you all to know the truth, it’s not all about the glitter and shiny bling you see on stage. It takes weeks, months, years of WORK to get up there. It’s about the journey and DIGGING DEEP…knowing WHY you are doing this and yes constantly reminding yourself of it.

you are awesome

The first 6 weeks  I had a scheduled workout plan for each day and a weekly meal plan to follow. I was eating a flexible balanced diet made up of carbs, fats and plant protein. I didn’t feel like I was deprived at all. That is a BIG difference guys too from vegan/natural prep vs non vegan “cookie cutter” preps. STARVATION is not the way to do this. Also, my coach did not want me to fall back into Ketosis ( where I was after working with my previous coach). Ketosis is when the body is LOW on food, specifically carbs causing itself to burn body fat for fuel. Symptoms include migraines, fatigue, cravings, foggy thoughts, dry mouth, etc

The first half I was struggling with confidence. I was back and fourth thinking to myself if I had made the right decision, if I was going to be ready in time, what people were thinking when I told them what I was doing. Did they think I was crazy, that I was fat, that I was to muscular, to short,  that vegans can’t compete, what were they thinking and why did it matter?  Every Monday I checked in with my coach. I took progress pictures and weighed myself. Sometimes the scale didn’t move and I had to shift focus onto measurements changing and other non scale victories to measure my progress. As a recovered binge eating disorder girl and scale addict that was hard. It took A LOT of personal development. No matter where you are in your journey when you start and no matter how confident you are in yourself and what your doing, first thing you need to add into your routine is PERSONAL DEpersonal developmentVELOPMENT.

Not that the first 6 weeks weren’t tough with all that, but the second half is where it really kicks in. As much as my meals and plan was well balanced after week 6 I had no more cheat meal (this was typically pancakes from my FAV Miami spot, Choices Cafe)


  1. Emotions run WILD – On top of all I’ve mentioned already about the first 6 weeks.. the emotions INTENSIFY! Can you say MOOD SWINGS?? One moment I had all the confidence in the world and happy one moment and then the next self doubt kicks in. It’s a mind battlebuff bukinu EVERYDAY. Asking myself frequently, is this worth it?  Even with all the personal development I do and leadership roles I’m in, I am human and emotions are hard to control. This part takes training too, just along with the physical strength. PREP is MENTAL. Most mornings I wake up feeling like I can conquer the world and then by the afternoon I start to question myself, I look at myself in the mirror constantly thinking how am I ever going to fit into this ity bitty bikini. I feel tired, hungry, grumpy and digging for energy to do my next workout. Ok it’s not all that bad, just depends on the day.  Like last week I felt like this every day and was in constant battle, but this week I think I’ve just now more EXCITED to see all my work coming through.  My  WHOLE DAY is planned out… when I eat, what I eat, when I workout, what I workout, sleep, posing practice etc. I’m telling you every day is challenge. At any given moment I have gone from being super happy to almost or in tears. I have cried twice in the middle of workouts, literally tears running down my face while doing lunges, squats and cardio. I know exactly why I’m doing it and its normal to have all these emotions. It’s a true testimony of strength and character. Dispute the tears I always pushed through and finish every workout. It’s not that I can’t do the workouts physically or that I dread them, its more of building the control over how I feel about the way I look and trusting the process. Having control over your minds thoughts all the time is exhausting and BIGGIE is not caring what others say about you. Sometimes I’m ON and IN THE ZONE and other times not so much. Emotions ALL OVER!! Nervous for the BIG DAY, yet excited. Other times scared, defeated, tired, drained. Oh and anxious.
  2. .  Sacrifices – Giving up time with friends, family, significant others. Giving up other hobbies,activities, and traveling. This means going out to eat, events, or whatever. I mean sure you can go but it’s 100X harder. You can’t eat anything, you  just order water and bring food, going out in general and bringing your food everywhere you go with you. Dependabsing what you are doing and answering why your doing it and how your doing it to everyone that asks you while they see you carrying a gallon of water around and your meal pack bag. How about time? Maybe you can’t even go to events anymore because they are to late at night or conflict with your workouts. I’m in bed at 9pm and awake at 4am so I can do fasted cardio for 30min and get my first meal in at 5am. I need to do this so I can make sure I get ALL my meals in for the day. If I don’t wake that pushes the whole day back meaning I will be up late trying to get all my meals finished before bed. I’d have to say I’ve done a really good job with all of this and have awesome self control when I’m out with others. Temptations while I’m  around people are no problem, it’s temptations in the house that were a weakness in the beginning. However, a big part of going out and socializing is the food aspect and so it does suck while everyone is indulging and enjoying yummy vegan food and I’m not. I love running and yoga and happy that my coach has allowed me to keep that once a week in my training schedule, but I’m not practicing as much as I use to or running races. That sucks to, but I know its temporary. I also love to travel and be able to go wherever whenever. Being on prep kinda has held me back from being able to enjoy doing that too. Had wanted to go to Europe this Spring, but postponed it because I wanted to do this first.
  3. Time: Planning everything! I have always been a pretty organized and scheduled person, might be one of the reasons I was attracted to this lifestyle and sort of training. If you armuffin snakce going out for the day or some time but not sure when you will be back you HAVE to bring everything with you JUST IN CASE! So many times I thought I could make it home in time to make foo

d because I didn’t want to bring it with me and didn’t make it. Then I would get upset and kick myself for not learning my lesson. It’s all about time, if you are suppose to eat, DO IT! Which often times means I’m eating salad in between red lights and snacking on rice cakes and protein muffins between appointments. Planning is essential to survival with all this. TIP: do the best you can and don’t beat yourself up if you get a few mins off schedule or behind. Yes that happens I found myself numerous times choking up and fighting back tears because of this. #hotmess

4. Relationships: A lot of people are not going to get it. So not only will you have to constantly explaining yourself, if you choose to posing but you will learn who is on your side and who isn’t. Relationships will be tested. Especially with the mood swings, those that truly care and love you will be there for you. Don’t hide the way you are feeling but I know that I have been alert of what to say and how much to say. For the most part my family support my lifestyle because they support all my decisions, but yeah they have no idea no matter how many times I tell them why I do this. They don’t understand why I can’t go out with them sometimes or if I do why I don’t eat with them. They ask me consistently why I can’t eat certain foods and they think I’m on a “diet”.  I’ve had to separate myself apart from many friends who don’t understand and surround myself with new friends who do. SUPPORT is major.

5. Hygiene: Yup I’m going there. To start I was working out once a day with one rest day a week. As the weeks went on I was working out twice a day and now sometimes 3. That means 3 showers, tons of laundry and trying to upkeep with hair and makeup is a struggle.

I’m sure I’m forgetting some things, but don’t want this to be so lengthy anyway. One more lesson learned as I said first, this is a competition with yourself. It’s about making PROGRESS not perfection (literally will go cray cray analyzing every part of your body or someone else’s if you do). No matter what happens over the next week, I know that I did my BEST.

progress not perfection

Thank you guys for reading this. If you want to know more about my journey or have questions please reach out. One of the reasons I am doing all this is to share my journey the good, the bad and the ugly. NO BULL with you all. I will be posting my results after the show!

Love and Light

Coach Rachel


A Great Plant-Based Bodybuilding Resource


When it comes to vegan athletes, up until now, the spotlight has primarily been on endurance athletes like Rich Roll and Brendan Brazier.  But now there is a quickly growing community of people getting into vegan bodybuilding, and more and more resources are popping up to help those who want to give it a try.

Let me start with a little story… As you may or may not know, I was named Trainer of the Month in November 2013 on the world’s most popular bodybuilding and fitness website Over a year went by and I realized I had not taken advantage of that opportunity to connect with readers through the comments on the post or on the forum. So I hopped on the forum, introduced myself, and basically said I’d love to connect with anyone interested in eating more plants and would be happy to answer any questions. The response was overwhelming, but unfortunately not in a positive way. I discovered people have a much easier time bashing me from the other side of a computer screen than in person! There were few people who commented who had any interest in learning more about plant-based eating. It takes a level of open-mindedness for there to be a chance of change, so I decided my energy would be better spent elsewhere.

That’s when I started checking out other websites and forums that were specifically for people interested in moving toward a vegan diet plan or wanted to take their vegan diet and performance to the next level. It was exciting to see that there were some awesome sites to explore.chris-willitts-vegetarian-bodybuilder

One site I want to tell you about is This one is particularly special to me because the creator, Chris Willitts, contacted me not long ago to ask if I’d be interested in participating in his interview series. I took a look and saw the quality and depth of the interviews he had done with inspiring people. Robert Cheeke, founder of was a recent interviewee for example. I was honored to be included and agree to the interview. It was a written interview, so I wrote my answers to Chris’s questions and sent them back to him. His reply was brilliant,

“Although this is well written, sometimes this feels surface deep and “safe” – it has been my experience that when we get vulnerable, specific about personal details, and cite emotions is when we have the best opportunity to pull people in to our story and engage them. This is especially important for us because we want to connect with our tribe and all of the would-be plant-based warriors.”

I took his constructive criticism and ran with it. I re-wrote my answers without holding back. I was thrilled with Chris’s response.

“This is one hell of an interview and you should be proud, way better! This feels real, and I personally connected much better – I have, we
all have, a part of our lives that is sensitive/dark, etc., and it’s always refreshing to see and hear people share their journey of

You can check out the interview HERE. While you’re on the site check out the rest of what Chris is doing to bring vegan bodybuilding and fitness into the mainstream. All very cool! His blog is also fantastic. He has thoughtful, useful, well-written posts, with info that can benefit everyone.

I asked Chris to tell us his story and what his work is all about in a nutshell and here’s what he said,chris-willitts-vegetarian-bodybuilder-golds-gym

“I’m passionate about reshaping bodybuilding into a healthier lifestyle. My name is Chris Willitts, and I’m the founder and owner of A few months after our launch back in 2013, I realized that there was a great need for a vegetarian bodybuilding system that made plant-based nutrition easy. This was the premise for creating the V3 Bodybuilding System. also discusses “non-bodybuilding” methodologies that focus more on strength, flexibility, functionality, and mind-body fitness.

This site is for anyone (not just vegetarians) who has the desire to eat more plants and less meat. Bodybuilding has been passion of mine for over 20 years. Although, I’ve never had a desire to be a professional bodybuilder, I’ve always wanted to be as strong as hell, and I have a deep respect for the discipline. Also, my commitment to fitness played a huge role in my recovery from a debilitating drinking problem years ago. Meditation has been a passion of mine for almost 10 years. Seven years ago, I founded Mindful Muscle, a website that advocates meditation and mindful living, fragranced with the scientific method (Eckhart Tolle meets Sam Harris meets William Tiller).”

I want to thank Chris for the opportunity to not just do an interview, but also for challenging me to push past my comfort zone. I will never go back to “safe mode” again… I’m excited to share my life on a much deeper level with the world. This goes to show what kind of person Chris is and validates his ability to encourage others to overcome challenges and take their lives to the next level. Keep it up Chris!



The Six Weeks to Sexy Abs Meal Plan


I’m INCREDIBLY excited to share with you all the launch of my new book, The Six Weeks To Sexy Abs Meal Plan!


My inspiration for the book came from hearing the most common complaint, “I workout and eat healthy, so why can’t I lose these last few pounds?” over and over for the last 12 years as a fitness professional! Now I finally have my answer in writing to help people answer this question. Having a structured plan is essential to help us give up old, bad habits, and form new, healthy ones that you will be able to enjoy for a lifetime! The Six Weeks to Sexy Abs Meal Plan gives you that structure. It’s basically an easy to follow formula for a lean, strong, sexy body. This six week meal plan comes with over 100 simple plan-based recipes that I created. They are all both healthy AND delicious. I designed the plan to be practical and do-able, no matter how busy you are, and no matter if you are vegan or not. There is also a supplemental workout routine that goes along with the meal plan.

Before I continue I want to first thank everyone who has supported me throughout the book-writing process over the last 14 months. I want to send a huge thank you to John Salley for writing the forward. And I also want to thank everyone who busy the book during the pre-sale period going on right now – I didn’t realize how important pre-sale numbers are for rankings and the possibility of getting book of the month on Amazon which would be incredible. We’re almost there so your purchase will make a difference (and you will receive the book before anyone else, on the release date of December 15th, in plenty of time for the holiday/New Year!)

Here are some examples of recipes in the plan:

Meal-Plan-CollageFrom left to right: Cinnamon Bun Smoothie, Polenta Pleaser, Chia-ocolate Pudding, Tahini-Topped Roasted Cauliflower Florets, Lusty Lentil Mint Salad, TKO Tofu Omelet with Sweet Potato Hash, Tex Mex Cauliflower Couscous, Bella Broccoli Soup with Quinoa Side, Marry Me Mango Avocado Salad

Believe it or not, these are ALL very simple, whole foods-based, quick and easy dishes to make. Plus they are super satisfying!

The other cool thing about the Six Weeks to Sexy Abs Meal Plan is that I give you specific guidelines to follow, so you can go out to eat, order in, or make your own recipes, as long as you are following the guidelines you are sticking to the plan and will have success.

If you are using the recipes, I make things even more do-able by providing you with a grocery list at the beginning of each week so you don’t have to figure out what you need. It’s right there for you to take to the store. I also give a description of any food you may be unfamiliar with, along with the best place to buy or order it. Most of the ingredients can be found at your local grocery and/or health food store, but often they are much cheaper to buy online, so I give you those suggestions throughout the plan.

Last, I provide you with a supplemental workout regiment to go with the meal plan. It consists of a combination of cross-training, cardio, and yoga. I mention that if you already have a balanced workout routine you enjoy, you do not have to follow mine in order to get results from the meal plan. If you don’t have a regular exercise regiment, or if you want to try something new, efficient, and effective, give my plan a try! Just remember, what we put in our mouths is what’s going to make the big difference when it comes to changing our bodies in a six-week period of time.

So there you have it, the book in a nutshell. I am excited for it to be in everyone’s hands in less than two weeks!!! (It also makes a great gift :))

Available on Amazon and Barnes & Noble (paperback and kindle editions).

Thanks again for all the love and support!!!




No Meat Athlete Fitness Bundle

No Meat Athlete Fitness Bundle

I want to share with you all that Matt Frazier from NoMeatAthlete messaged me a while ago asking if I’d like to join his 2nd annual NoMeatAthlete Plant-Based Fitness Bundle, and I, of course, said yes… I was honored!NoMeatAthleteBundle

The gist of it is that it’s a whole bunch of online veg-friendly fitness and food products (lots of great eCourses and eBooks) available for a big discount for just 5 days.

Click HERE to check it out, but first, here’s a quick run-down…

The list of products and contributors is HUGE! It consists of:

Matt Frazier – Wake Up (eBook + audio), 100 Minutes Faster webinar series, and a ticket to his upcoming live Online Goal-Setting Seminar
Heather Crosby – The YumUniverse 5-day Test Drive Kit 
Robert Cheeke – Shred It! eBook + MP3 audio bonus with Matt Frazier
Thomas Tadlock’s – Vegan10 Day Tummy Tightener
Chef AJ – Ultimate Weight Loss Package: 21 Day Recipe Guide + 4 MP3 audio coaching lessons
Doug Hay – Busy Runner Routine eCourse
Jeff Sanders – The 5AM Miracle eBook and The 5AM Blueprint eCourse
Ella Magers – How To Go Vegan A Beginner’s Guide eBook
Scott Shetler – Plant-Based Performance eBooks (A Compassionate Approach To Fitness and Know Your Strength)
Rich Roll – Jai Seed eCookbook and Jai Meditation program 
Sid Garza-Hillman – Approaching The Natural eBook
Karen Ranzi – Raw Vegan Recipe Fun For Families eBook
Derek Tresize – The Vegan Muscle & Fitness Guide To Bodybuilding Competitions
Whitney Lauritsen – Healthy Organic Vegan on a Budget eBook
Dreena Burton – Plant-Powered 15 eBook

All told that’s $400 worth of products for just $49… crazy! I’m so thrilled to be a part of this awesome offer and to be able to bring such valuable resources to my readers for such an affordable price.

Here are some examples of a few of the products you’ll get:

100-minutes-faster No Meat Athlete BundleYU5daykit5amMiracle

EllaHowToGoVegan  RawVeganRecipeFunforFamilies RichRollJaiDerekVeganMuscleFitnessApproachNatural  Scott02

I’m be sad if you missed out on this special Plant-Based Fitness Bundle, so remember, it is going away forever on Wednesday (Dec 2) at 10am EST. (I got the word that there will be no exceptions.) So if this sounds like something up your alley get it now right HERE!


Woman Meets Weights Online Summit – Join Me!

Woman Meets Weights Summit

Over the thirteen years I’ve been working with people in the gym, one of the most common fears of women is that they will get bulky by lifting weights.

“I just want to tone up,” and “I’m just looking to get lean,” are two of the most common reactions to lifting weights. There is a fundamental lack of understanding about what lifting weights does to a woman’s body that needs to be established.

So when IFPA Pro David Sean contacted me to be part of the Woman Meets Weights summit I happily agreed to an interview.
This online free fitness summit was created to talk about why women can dominate the weight room, use weights for fat loss, and the
best topic of all – why strong is the new skinny. There will be 21 interviews over 21 days with top fitness experts sharing how the most fit women today use strength training to develop a lean, strong, healthy body and improve their sports performance.
It is so important for the empowerment of women to be throwing weights around, so join the summit and learn how to do it right!
Ready to jump in?!
I really hope you join us! Simply click HERE to learn more and register.
Woman Meets Weights Summit

Brendan Brazier – Sexy Fit Vegan Celebrity of the Month


This month we honor the former professional Ironman triathlete, two-time Canadian 50km Ultra Marathon Champion, creator of nutritional products brand VEGA, and bestselling author of Thrive, Brendan Brazier.


I met Brendan many years ago through our mutual friend, pro ultra-marathoner Chad Weller… so a big thank you to Chad! Since then, I have had the pleasure getting to know Brendan, who is not only an incredible athlete, but also a talented author, businessman, and all around stand-up guy. On my recent visit to Los Angeles, Brendan kicked my ass on the Santa Monica stairs, but then I got to show off a bit when we took a kickboxing class the next day.

Brendan Brazier kickboxing with Ella at AmenzoneBrendan has an interesting story and great food-philosophies…

When and why did you become vegan? 

I was about 16, running middle distance events in high school, and trying to improve my performance. I didn’t start off vegan—I began experimenting. I tried different ways of eating, and consuming all plant-based, nutrient-dense foods made sense. I found eating a vegan diet comprised of whole foods made a big difference in that it helped me reduce inflammation it took less time for digestion, I had faster recovery times, less cramps, and less injuries. 

What inspired you to write Thrive?
The first version, only about 100 pages, was self-published in 2004. People were looking for new ways of eating and asking questions, so it was basically made up of answers to frequently asked questions delivered in a concise book form. It covered where I got my protein and iron and what meals I ate on a regular basis, along with what I ate before and after a workout, especially to speed recovery. I didn’t expect it to do well, but it did. I expanded it into The Thrive Diet in Canada and Thrive in the U.S because the word “diet” has different connotations in different countries. “Diet” implies restrictions in U.S. culture.

How did the Vega product line come to be?
I had originally planed to keep racing, and I would do a two-week tour of health food stores in Canada at the end of each season. I did that for one year, and then Vega took off. We expanded based on demand, never thinking it would grow to this point.

I had to make a decision whether I would go on pursuing triathlon or focus on growing Vega. Charles, my partner, had funded the whole project, putting everything into it even though he had a family. I wanted it to work for both of us, and I thought it would be selfish to not see it through. So I made the decision to jump fully in Vega and work on growing the business with him.

What does a healthy vegan diet plan consist of? Do you recommend eating  raw?
Eating completely raw isn’t necessary, but when some foods get cooked and denatured, they are not as useful to your body. Raw is good, but simple, unprocessed, basic whole foods are most important. Items like quinoa or sprouted bread aren’t raw, but they are basic and simple, clean nutrition. Eat mindfully with a purpose, before and after workouts. Eat for what you want to achieve.

How do you suggest people make the shift to a new diet?
It’s not all or nothing. People can dabble, and that’s fine. Over time your palate will change, and you will crave basic, simple foods. People’s taste buds are over-stimulated because they eat many refined foods. But you can recalibrate it so that you will notice many different flavors when you eat something as simple as a potato.

Brendan Brazier Products

THANK YOU BRENDAN for being such an inspiration to us all!

Learn more about Brendan Brazier, Thrive books and products, events and more on his website

Join Our 6-Week Burpee Challenge!


The holidays will be here before we know it… time to aim high to get in the best shape of our lives before the feasting begins!

Last year’s burpee challenge was awesome! It was motivating and inspiring to take on the burpee challenge with people in my own gym, and people all over the world (thanks to Instagram/social media)! Here’s a glimpse of one of our burpee sessions (we did tuck jump burpees this day):

This year, we are changing it up, making it a 6-week journey leading up to the holidays and the release of my Six Weeks to Sexy Abs Meal Plan book. We’ll focus on fitness for these six weeks with this burpee challenge, and then, with the help of the effective meal plan formula and delicious recipes in the book, we can focus on diet for the start of the new year!

So here’s the deal… Starting November 2nd, we will be performing 300 burpees per week for six weeks (ending December 13th). The “fun” addition is that each week we will be doing a different burpee variation. And yes, they get more challenging each week of course ;). You can split the 300 burpees up however you want. Doing 100 on Monday, Wednesday, and Friday is one option for example. Or 50 burpees a day Monday through Saturday would work. You can of course do 300 one day and get them over with for the week… I’ve never done more than 200 in one day, and that was quite a training session so I can only imagine how challenging it would be to do 300!

I won’t overwhelm you with all six burpee variations now… let’s just start with week 1, which consists of the standard, “Crossfit” style burpee. You simply put your hands on the floor by your feet, jump back into a plank as you lower all the way to the ground. Your chest and hips both must touch the floor. You then push back up as you pop up your hips, feet landing near your hands. Come up to standing as you jump with your arms over head. That’s one repetition. 299 more and you have met the quota for the week!

Burpees are painfully awesome because they work your entire body and challenge your cardiovascular system all at once. Plus, after doing a large set I promise you’ll feel proud and accomplished!

This year let’s all share our burpee sessions:

  • on Facebook by joining the group HERE, and
  • on Instagram (@sexyfitvegan) using the hashtag #6WkBurpeeChallenge. I will be randomly choosing photos and videos to feature and be giving away some freebies as well! 

So… are you in?! Make the commitment! You won’t regret it. 

You can also go ahead and pre-order Six Weeks to Sexy Abs Meal Plan so you’ll have it at your door when you wrap up this challenge!