If running is a part of your exercise routine and you care about animals and supporting cruelty companies, this blog post on vegan running shoes is for you!

Let’s talk about picking the right running shoe for your individual needs first. Here are 5 things that need to be taken into consideration when choosing the best shoe for you.

1. Pronation

Pronation has to do with how your foot rolls in or out, or stays straight. The following illustrations from BuzzFeed do a great job showing you what this looks like. There are different types of shoes that work best for each type.

Normal Pronation for a vegan runner

Overpronation for Vegan Runners

Underpronation for Vegan Runners

Images Credit: Alice Mongkongllite / BuzzFeed

2. Foot Strike

Foot strike refers to what part of your foot hits the ground first when running. There is the forefront strike, midfoot strike, and heel strike. There seems to be some inconsistencies among experts when it comes to which is the “best.” A midfoot strike may cause the least impact on your joints, but it seems to also depend on your own body mechanics and the shoe you choose. Changing your shoe to one with a lower heel can be helpful if you tend to heel strike and are having joint pain.

3. Cushion

How much cushion do you want between your foot and the ground? This infographic from RoadRunnerSports illustrates the different levels of cushion. The best one for you will depend on what feels most comfortable and works best with your body mechanics.

4. How many miles you run per week

The more miles you run, the more durable your shoe needs to be.

5. Shoe Size

Generally speaking, your running shoe should be at least 1/2 a size larger then your “normal” shoe size. This is because your feet swell and spread during your run. For some people, including myself, a full size larger end up being the most comfortable when running more than a couple miles.

I recommend finding a specialized running store where the staff will help you figure out the best running shoe for your needs. Find a store that has a treadmill so your gate can be examined to determine the answers to all the questions I mentioned.

Now for making sure you buy a cruelty free/vegan running shoe. Don’t worry, it’s easier than you think! A ton of companies use synthetic materials instead of leather, and some quality companies are completely vegan-friendly. PETA created a great infographic to help us be informed about running shoe companies vegan status:

I hope this helps you on your quest to find the right vegan running shoe. Any runners out there that have other tips please share!

28 Aug 2015

Ella Magers, MSW

Uncategorized, Vegan Fitness

Tags: abs, core exercises, exercises, stability ball, vegan fitness

Top 5 Stability Ball Core Exercises

It’s Vegan Fitness Friday and today I’m sharing the top five effective stability ball exercises I recommend for strengthening your core!

1. High Plank Hip Extension: Start in a high plank position with your hands on the floor and the top of your feet on the ball. Make sure your hands are directly underneath your shoulders. Engage your core so stabilize your body, and using your right glute muscles, raise your right leg off the ball about 6 inches. Hold the position for a few seconds before gently placing it back down and performing the same movement with your left leg. Make sure to keep your leg straight (do not bend at the knee). Repeat until you reach failure.

2. Plank to Pike: Start in a high plank position with your hands on the floor and your shins on the ball. Make sure your hands are directly underneath your shoulders. Engage your core and stabilize your shoulders. Pull your bellybutton in and up toward your spine in order to lift your hips up into the air above your shoulders and only your toes are in contact with the ball. With control, allow your hips to lower back to the start position. Repeat for 10-20 reps or until failure.

3. Supermans: Position the ball under your hips and stomach, with your legs stretched out straight behind you, toes on the ground. It helps to also have your feet against a wall. Stretch your arms straight out, elbows by your ears. Lower your upper body until your hands touch the ground. Using your back muscles, raise your upper body, as far as up as you can, arms staying as straight and close to your ears as possible. Lower with control and repeat 15 reps or until failure.

4. Full Range of Motion Sit-Up: Sit on top of the ball, securing your feet under a stable object. The further back on the ball your butt is, the more challenging this exercise will be. Bend your arms positioning your hands by your ears. Engage your core, and slowly roll your back down the ball one vertebrae at a time. Starting with your chin moving toward your chest, use your abdominal muscles to roll back up one vertebrae at a time pulling your bellybutton in toward your spine throughout the entire movement. If you feel any pain in your lower back stop and position the ball further up on your back so you have more support. If it’s too easy on the other hand, stop and move the ball further down under your butt to make it more difficult. Repeat 15-20 times or until failure.

5. Russian Twists: Start with the stability ball positioned under your upper back. Adjust your feet and lift your hips so that your knees are bent at a 90 degree angle. Arms stretch straight toward the ceiling, hands together. Engage your abs and twist at your midsection, lowering your arms to one side. Alternate, doing a total of 20-30 reps or until failure. Make this exercise more challenging by holding a dumbbell or medicine ball.

21 Aug 2015

Scott Shetler

Guest Blog Posts, Vegan Fitness

Tags: exercises, functional training, vegan fitness, vegan muscle

3 Comments

My Top 3 Exercise “Playlist”!

I often get asked what my favorite exercises are, and while there are too many great exercises out there to choose from, if I had to narrow down my favorites, these would make the top 3 list!

Thanks to my friend and Humane League Atlanta Office Director, Chris Guinn, for the topic idea BTW!

1. Deadlift:

In my opinion this is hands down the best exercise you can do. It requires a lot of coordinated muscular effort to perform properly, is fantastic for strengthing the entire backside of the body and torso (i.e. core), and requires no special equipment – just a bar and a bunch of iron plates. In addition the deadlift is a very safe lift to perform as missing a deadlift has far fewer potential dangers than missing a squat or bench press. Plus there is just something raw and awesome about ripping a heavy barbell off the ground!

2. Pull-Up:

The pull-up is king of the upper body exercises as far as I’m concerned. I see way more people opting for the easier to perform lat pulldown. Pulldowns will not give you the same mid- and upper-back development as the pull-up. If you want to jack up your pull-up numbers here’s a simple plan. Test your max number of reps. Now do a set of half your max in-between sets of all your other exercises in your workout. If you can only do 4 pull-ups in a row, do a set of 2 between sets of all your other exercises. If you have 20 sets of exercises in your training session, you will end up knocking out 40 pull-ups throughout your workout. Do this for a few weeks then retest your max, you’ll be pleasantly surprised!

3. Kettlebell Clean and Press:

The kettlebell clean and press can be performed with 1 or 2 kettlebells and is one of the biggest “bang for your buck” kettlebell exercises you can do, as it works almost every muscle in the entire body. Kettlebells are a great addition to any strength and conditioning or fitness program and can be used almost anywhere. Sometimes I drag a kettlebell or two to the park and do a lighter weight conditioning workout outside if I want to get out of the gym for a bit. Kettlebells are great to keep at your house too in case you can’t get to the gym and need an efficient and effective full-body workout.

Photo credit Dani Taylor.

While these are the exercises that made my top 3 list, I certainly wouldn’t neglect exercises like full squats, various presses and pulls, and direct abdominal work; but putting a lot of hard work into my top 3 favorites will provide huge improvements in functional strength.

Stay Strong AND Healthy!

-Scott

21 May 2015

Julia Veli

Vegan Fashion, Vegan Fitness

Tags: cruelty free apparel, vegan apparel, vegan fitness, vegan running shoes, vegan shoes

Brooks Running Company: Environmentally Conscious & Employee Friendly!

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.

13 May 2015

Scott Shetler

Going Vegan Tips, Guest Blog Posts

Tags: abundant health, how to go vegan, meditation, tai chi, vegan, vegan diet plan, vegan fitness, vegan health, vegan muscle

2 Comments

My Vegan Journey Part 1: Regaining My Health

I don’t plan to write about myself much here on Sexy Fit Vegan, but for my first couple of blogs I’d like to share my personal journey of regaining my health and strength as I transitioned to a vegan diet and lifestyle.

I want to show you that it is possible to not only be healthy but to perform at a high level while eating plants! If there are any specific topics you’d like me to cover in future blog posts, or questions you would like answered, please leave them in the comments below.

In April of 2010 I decided to stop eating meat for ethical reasons. As a supporter of animal welfare I felt eating meat was very hypocritical. Even though I’d felt this way for a while, I was struggling with the myth that is still popular in the fitness industry, that a diet high in animal-based protein sources is necessary for strength and muscle gains.

I started by cutting out meat then eventually fish, eggs, and dairy and transitioned to a fully plant-based diet on December 31, 2012.

I stopped competing in powerlifting and kettlebell sport by 2009 and as I began changing my ideas about nutrition my training focus began to change as well. I stopped lifting as heavy as when I was competing and I began practicing meditation and studying qigong and the internal martial art of Taijiquan as well. I’ve come to believe that there should be no separation between strength and health and that training needs to be holistic in order to accomplish this. This concept I’ve come to refer to as “Abundant Health”.

As I transitioned to a vegetarian, and eventually vegan, diet I placed a big emphasis on raw plant-based foods. Raw fruits and vegetables make up at least 50% of my diet and sometimes 75% or more. The rest of what I eat consists of cooked plant-based food, mostly rice, beans, lentils, potatoes/sweet potatoes, and cooked vegetables. I usually only drink water, coffee, tea and non-dairy milks. I am not one to shy away from dessert or other treats though!

The results of eating this way were amazing. Here is a snapshot of my before and after blood work results, the after physical was done after only about 4 months of following my “high raw plant-based diet”.

Physical “Before”

Bodyweight: 230 lbs.
Blood Pressure: 125/85 – 135/90
Total Cholesterol: 220 mg/dL
HDL: 41 mg/dL
LDL: 130 mg/dL
Triglycerides: 135-300 mg/dL

Physical “After”

Bodyweight: 178 lbs.
Blood Pressure: 102/67 – 112/72
Total Cholesterol: 151 mg/dL
HDL: 43 mg/dL
LDL: 95 mg/dL
Triglycerides: 65 mg/dL

Now that I had dramatically improved my health, body composition and quality of life I started to wonder if I could possibly regain the strength I had lost while maintaining a lighter body-weight and most importantly my health. I will get into that in my next blog!

Until next time, stay strong AND healthy!
Scott

25 Apr 2015

Kirsten Mitchell

Vegan Recipes

Tags: easy vegan recipe, healthy snack, peanut butter, protein, protein bars, vegan diet plan, vegan fitness, vegan snack

8 Comments

Easy Vegan Recipe: No Bake Gluten Free Protein Bars

These healthy vegan bars have a chewy brownie crust, a thick peanut butter layer and a chocolate drizzle and hemp seed topping. They are an easy vegan recipe to make, and at 16 grams of protein per bar they are power packed and delicious! For those of you with nut allergies the peanut butter could easily be swapped out for almond butter. Recipe adapted from thefitchen.com.

Crust:
1 1/2 C GF oat flour
12 dried apricots chopped
1/4 cocoa powder
1/4 brown rice syrup
1 Tbsp coconut oil melted

Peanut Butter Layer:
1 C GF oat flour
1/2 C GF rolled oats
1/2 C vegan protein powder (chocolate or unflavoured)
1/4 tsp salt
1 1/2 Tbsp chia seeds
1 1/2 Tbsp hemp seeds
1/2 C peanut or almond butter
1 flax egg (1 Tbsp flax mixed with 3 Tbsp water)
1/4 C agave
1/2 C almond or coconut milk (I used unsweetened chocolate almond milk)
2 Tbsp coconut oil, melted

Topping:
1/4 C vegan chocolate chips, melted
hemp seeds

Grease an 8×8 baking dish with coconut oil.
Combine flax and water in a small bowl and set aside.
Add all the ingredients for the crust into a food processor and process until a crumbly dough is formed. Transfer into the baking dish and press downs firmly until you have an even layer.
In a large bowl combine oat flour, rolled oats, protein powder, salt, chia seeds and hemp seeds. Add agave, peanut butter, milk, flax egg and coconut oil. Mix until just combined and then transfer to the food processor. Process until well combined, adding a splash of milk if necessary. Mixture will be thick and sticky.
Spread peanut butter layer over crust until even and smooth. Refrigerate for 1 hour then drizzle with melted chocolate and hemp seeds. Return to the fridge for another hour. Enjoy!
Store in the refrigerator for up to 2 weeks or they freeze really well too.

Check out the original recipe HERE.

12 Apr 2015

Sheila Schlegel

Uncategorized

Tags: conscious living, fitfam, fitsporation, health, healthy, nutrition, plant based diet, sexy fit vegan, SFV, vegan, vegan fitness, vegetarian

3 Comments

New member!

Hello Sexy Fit Vegan community! This is my first blog post as a Sexy Fit Vegan member. I thought a quick introduction would be nice before I jumped right in! It’s very exciting to start this new journey and be a part of such a wonderful organization that Ella started.

Just like Ella, I am very passionate about the wonderful benefits of a plant-based diet and a fit lifestyle. There is no question that many women (and men!) are frustrated with their weight and health overall. There are way too many contradictions and advertisements floating around for that quick fix remedy or pill. One of the wonderful things about Sexy Fit Vegan is the consistency of information. There are no pills or magic potions or unrealistic promises, and there certainly is no starving yourself! A whole, plant-based diet with regular physical activity has consistently shown to improve your quality of life^1,2.

Including a variety of fruits and vegetables, whole grains, and legumes offers wonderful benefits, but a healthy body is also an active body. That is one of my favorite things about Sexy Fit Vegan: the belief that a plant-based diet is most beneficial but also that a physical lifestyle is just as important! They are the yin and yang to a healthy body.

I am currently in graduate school obtaining my Master’s in Dietetics and Nutrition and so far I have learned so many things that I am eager to share with you. Many of my blog posts will be sharing current information I am learning and I will do my best to provide any empirical research to back up most of my posts, and not just something I personally believe in!

Follow my board on pinterest for a ton of healthy and delicious plant-based recipes. Thanks again Ella for having me on your team! 🙂

Until next time!

<3 Sheila

Tuso, MD, P., H Ismail, MD, M., Ha, MD, B., & Bartolotto, MA, RD, C. (2013). Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal, 61-66. Retrieved April, 2015, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

Frank W. Booth, Ph.D., Christian K. Roberts, Ph.D., and Matthew J. Laye, Ph.D. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr; 2(2): 1143–1211. Retrieved April 2015, from doi: 10.1002/cphy.c110025

25 Jan 2015

Ella Magers, MSW

Vegan Fitness

Tags: cardio, crossfit, fitness, fitness equipment, jumprope, training, vegan fitness, workout

2 Comments

Vegan Fitness: Ode to Jumprope

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!

11 Sep 2013

Ella Magers, MSW

Vegan Fitness, Vegan-Related Current Events

Tags: Ella Magers, media, personal training, vegan fitness

4 Comments

“Vegan With A Vengeance: No Meat, No Problem”

Vegan Coach Ella Magers Trainer of the Month on Bodybuilding.com

I’m writing to share with you all that I am honored to have been named Personal Trainer of the Month on BodyBuilding.com, the most popular fitness & bodybuilding website in the world!

Their team put together an amazing spread with my full interview and some great pics. I feel like it lets readers into my vegan fitness world and truly get to know me and what I’m all about! I’m honored.

I also want to announce that I will be launching a forum component to my website within the next two weeks! I am beyond excited about this… I have been coaching people on other vegan and fitness forums, which not only helps the individuals I coach, but everyone who reads the posts and relates to the situation in one way or another. This has been my dream… combining all my passions, connecting with individuals, while reaching thousands… even millions!

Make sure you have signed up for my free newsletter so you will receive a notification when it is launched!

Tag Archives: vegan fitness

Choose the Right Vegan Running Shoe

If running is a part of your exercise routine and you care about animals and supporting cruelty companies, this blog post on vegan running shoes is for you!

1. Pronation

2. Foot Strike

3. Cushion

4. How many miles you run per week

5. Shoe Size

Top 5 Stability Ball Core Exercises

It’s Vegan Fitness Friday and today I’m sharing the top five effective stability ball exercises I recommend for strengthening your core!

My Top 3 Exercise “Playlist”!

I often get asked what my favorite exercises are, and while there are too many great exercises out there to choose from, if I had to narrow down my favorites, these would make the top 3 list!

1. Deadlift:

2. Pull-Up:

3. Kettlebell Clean and Press:

Brooks Running Company: Environmentally Conscious & Employee Friendly!

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.

My Vegan Journey Part 1: Regaining My Health

I don’t plan to write about myself much here on Sexy Fit Vegan, but for my first couple of blogs I’d like to share my personal journey of regaining my health and strength as I transitioned to a vegan diet and lifestyle.

Easy Vegan Recipe: No Bake Gluten Free Protein Bars

New member!

Vegan Fitness: Ode to Jumprope

“Vegan With A Vengeance: No Meat, No Problem”

I’m writing to share with you all that I am honored to have been named Personal Trainer of the Month on BodyBuilding.com, the most popular fitness & bodybuilding website in the world!

LEARN MORE!

AWARDED