Search Results

How do social inequalities and environmental problems converge? How can we find opportunities for solidarity with food and farm workers as part of ethical veganism? What role have industry and governments played in expanding ag-gag legislation? Why should vegans strength train? I discuss these topics and more with my guest, Dr. Anelyse Weiler. Anelyse is an Assistant Professor of Sociology at the University of Victoria. Her research explores workers' rights and environmental health, agricultural industry lobbying, and how everyday people are fighting for a more livable world. Alongside her research, she is involved in advocacy groups like the BC Employment Standards Coalition and Worker Solidarity Network. Outside of work, Anelyse loves running, cycling, and lifting. She has been vegan since 2007, and her family includes a flock of cheeky rescue chickens and two adopted cats. Important topics we discussed: >> Anelyse’s work exploring how social inequalities and environmental problems converge. >> Opportunities for solidarity with food and farm workers as part of ethical veganism >> Agricultural workers' disproportionate exposure to environmental harms (e.g., climate-related extreme heat, pesticides, breathing fecal waste in animal agriculture) >> The role of industry and governments in expanding ag-gag legislation in Canada >> Why vegans should strength train if they can! Connect with Anelyse: >> Anelyse's website >> Anelyse on Twitter Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

Jeremy LaLonde is an award-winning filmmaker who lost half his body weight by going plant-based and decided to use his story and insights to help others by creating the website and YouTube channel PB with J (Plant-Based with Jeremy). With his own recipes, reviews of vegan cookbooks, as well as fun and informative videos and interviews, Jeremy and his family look to make being healthy not feel like homework. After sharing a quick personal update, Coach K speaks with Jeremy about his filmmaking work, his vegan story, creating content online, and more. Important topics we discussed: >> Jeremy’s weight loss story, including how he lost half his body weight. >> The three things Jeremy did to lose and maintain his weight loss. >> Jeremy’s work as a filmmaker. >> Encouraging people to explore in the kitchen with the content he creates online. Connect with Jeremy: >> Jeremy's website >> Jeremy on Youtube Episode transcript: >> Access a full transcript of the episode here. Mentioned in this episode: >> Coach K's live interview with Jeremy on Youtube Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

Do we need to worry about “complete” proteins? Why might some people be underestimating their protein needs? How did nutrition challenges during pregnancy lead Monica to start a company? What happens when Coach K asks tough questions about moving from vegetarian to vegan? Get these questions (and more) answered in this episode. Dr. Monica Bhatia is the co-founder and co-CEO of EQUII. She’s a biotech manufacturing, ingredient, and fermentation expert with an impressive background in building sustainable products, including biofuels and oils for foods and cosmetics. She has a PhD in biochemistry from the University of South Carolina. Her journey with EQUII began in her kitchen, where her vegetarian lifestyle inspired her to explore ways to integrate nutritious food seamlessly into daily life. This initial spark of ingenuity eventually led her to establish EQUII and develop its revolutionary fermentation technology, together with co-founders Dr. Baljit Ghotra and Chef Sebastien Canonne. Important topics we discussed: >> Why is adequate protein intake important for overall health? >> What inspired Monica to found a company? >> What might push Monica toward veganism (from vegetarianism)? Connect with Monica: >> Monica's website >> Monica on Instagram Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

Join me for a perhaps-surprisingly-no-B.S. discussion about purpose, goal-setting, and moving forward in our lives. What does “purpose” mean in the first place? How can we cultivate it? Hear the story of how Dr. Zeledón almost died at the age of 2, what happened when her father bought a lottery ticket, and how this experience affected her later in life. Dr. Esther Zeledón specializes in turning dreams into reality. With a remarkable background as a former international diplomat, scientist, and life coach, she has crafted a proven formula for success that transcends cultures, communities, corporations, and countries. Dr. Zeledón's innovative approach has garnered global recognition as she collaborates with NGOs, governments, academia, and individual coaching clients. Her mission is to empower high-achieving individuals and teams to uncover their true purpose, leading to enduring impact, boundless joy, and sustainable growth. Important topics we discussed: >> Hear the story of how Esther almost died at the age of 2, and what happened when her dad bought a lottery ticket. >>What does it mean to have “purpose”, and how can we cultivate this in a realistic way? >> Why chasing the “American dream” is exhausting and limiting. >> Esther’s book, "Creating Your Limitless Life”. Connect with Esther: >> Esther's website >> Esther on Instagram Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

Radhi Devlukia is a plant-based cook, recipe developer, mission-driven entrepreneur, and co-founder of Juni Tea. Her debut cookbook “JoyFull" comes out in February 2024. We discuss mindful cooking and eating practices, and what “intuitive eating” means. Born and raised in the UK, the rich traditions of her Indian culture played a significant role in shaping Radhi’s path towards wellness from an early age, leading her to develop a deep appreciation for the mind-body connection and igniting her curiosity for culinary exploration. Radhi earned her Ayurvedic Health Counsellor 1 Degree at the California College of Ayurveda. A clinical dietician, nutritionist, and always-learning cook, she brings a modern approach to the ancient principles of holistic wellbeing. Important topics we discussed: >> Radhi’s forthcoming cookbook and what makes it unique >> What are mindfulness and intuitive eating? How can we foster these practices? >> Using spices to heal our bodies on a daily basis Connect with Radhi: >> Radhi on Instagram >> Radhi on Youtube Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

Time for an Ask Me Anything episode! Topics range from creating healthy habits and staying motivated, to strength training strategies and asserting oneself at the gym, to my morning routine and how I got into playing didgeridoo. I (Karina Inkster, a.k.a. Coach K) am your humble podcast host, author of five books, and 21-year vegan. I'm the founder of K.I. Health & Fitness, where I and my team lead award-winning coaching programs that help vegans worldwide get super strong and build health habits they’ll still hold at the age of 103. I hold a Masters degree in Gerontology, specializing in health and aging. My work has been profiled by outlets like CNBC, Huffpost, Healthline, Bustle, and Livestrong. When I'm not eating dark chocolate or doing a ridiculous number of chin-ups, I perform and teach accordion, piano, and didgeridoo. Important questions/topics discussed: >> What tips have you got to stay motivated and do something every day? >> What’s your opinion on seed oils? >> What is your morning routine? >> How old were you when you started playing accordion? Connect with Coach K: >> Coach K on Instagram >> Coach K on Facebook >> Coach K's website Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

When I heard that a new vegan athlete (and a film and TV actor, at that!) moved to my small town, I knew I had to have her on the show. And I haven't even run into her at the grocery store yet! Paloma Kwiatkowski is a professional actor with over a decade of experience in the film and TV industry, an avid trail-runner turned personal trainer, and a vegan with an unwavering passion for cooking and baking. Listen in as Paloma shares her vegan story and discusses beginning a career in the health and wellness industry, transitioning from living in big cities to a small town, and the upcoming release of a new movie she stars in. Important topics we discussed: >> How and why Paloma chose veganism >> Some of Paloma’s acting work, including Riot Girls, Bates Motel, The Professor, and an upcoming release she’s starring in >> Why Paloma chose to become a personal trainer and enter the health and wellness industry Connect with Paloma: >> Paloma on Instagram Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

My guest today is a pioneer in the plant-based sector with over 30 years of experience. In 1994, Rey founded the Alternative Baking Company, one of the first vegan cookie brands on the market, which generated $1 million in sales in 1995. In 1997, he founded Sun Flour Baking Co. to create new flavours, tastes, textures, and nutrition products with a longer shelf life and higher profit margins. Sun Flour Baking produces raw and baked gluten-free cookies free of animal products. It also provides co packing, product development, consulting, testing, nutrition facts, graphic design, and wrapping in small batches. Clients include Continental Airlines, Sodexo Marriott Food Service, and Whole Foods. The company supports Farm Sanctuary, the American Society for Prevention of Cruelty to Animals (ASPCA), and In Defense of Animals (IDA). Rey owned Garden to Grill, a vegan restaurant, for five years. With extensive knowledge across the entire product life cycle, he is an experienced formulator within the industry, has designed three facilities, and has sold millions of vegan cookies, keeping eggs and dairy out of the mouths of many. Besides owning ‌five plant-based brands, he has also published two children’s books and is an expert at cannabis infusion for topical and edible products. Listen here: Important topics we discussed: >> Starting and growing a vegan business in the ‘90s >> Rey’s entrepreneurial journey to founding 4 other plant-based businesses >> How Rey feels about large corporations jumping on the vegan bandwagon Connect with Rey: >> Rey's website >> Rey on Facebook Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

We hear it all the time: "I eat eggs only from free-range chickens", or "It's OK, it's a cage-free chicken". Vicky Bond, President of The Humane League, is here to bust the myth of "happy hens" in modern farming. She also discusses the myth that the best way to improve the welfare of farmed animals is to convince everyone to stop using animal products altogether. (Technically it is, but it isn't realistic on a large scale at the moment.) Vicky is president of The Humane League, a global animal protection nonprofit that exists to end the abuse of animals raised for food. She is also a veterinarian and an animal welfare scientist who has spent more than a decade advocating for animals. Before becoming President of The Humane League (THL), Vicky led The Humane League United Kingdom as Managing Director. Under Vicky's leadership, both THL and THL UK have directly made an impact on the world's largest food corporations (including PepsiCo, Kellogg's, Compass, and Sodexo). THL and THL UK also work on policy to push for laws to end factory farming practices, including state bans like Prop 12 that ends cages for calves, laying hens, and mother pigs while they're pregnant. Listen here: Important topics we discussed: >> A "happy hen" in modern farming likely does not exist, even in "cage free" or "free-range" contexts. >> Of course we as vegans want the whole world to go vegan! But the best way to improve the welfare of farmed animals is not necessarily convincing everyone to stop using animal products altogether... at least not exclusively. >> The work the organization does to promote veganism, including their 10 Weeks to Vegan program (running in 50 countries!), and their chef challenges Connect with Vicky: >> The Humane's League's website >> The Humane League on X, Facebook, and Instagram Episode transcript: >> Access a full transcript of the episode here. Share your thoughts: >> Comment on the episode's Facebook post. Support the show: >> Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: >> Subscribe on Apple Podcasts, Stitcher, Spotify, or Google Podcasts. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here.

We often refer to them as 'legends', otherwise known as folks who have been vegan for more than twenty years. Case in point: Jack Norris. Jack, who’s been vegan since 1988, is the executive director of Vegan Outreach, an animal protection nonprofit promoting vegan eating through their 10 Weeks to Vegan program in over 50 countries. Jack has been a registered dietitian since 2001 and maintains the website VeganHealth.org. In 2005, Jack was elected to the Animal Rights Hall of Fame. Jack co-authored the book Vegan For Life with Ginny Messina; the 2nd edition was published in 2020. Jack was a Division 3 All-American pole-vaulter in college, was on a national champion great grandmaster ultimate frisbee team, and is now an avid pickleball player. Listen here: Important topics we discussed: >> A few of the nutrients to which vegans should pay special attention >> The origins of Vegan Outreach >> The work the organization does to promote veganism, including their 10 Weeks to Vegan program (running in 50 countries!), and their chef challenges Connect with Jack: >> Jack's website >> Jack on Facebook and X Episode transcript: >> Access a full transcript of the episode here. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: Apple Podcasts, Stitcher, Spotify, or Google Podcasts.

Carolyn Scott has travelled to the North Pole as a vegan, and hosts the only vegan TV show on a mainstream travel network. She's on the podcast to bust three myths for us: that being Latinx makes it hard to be vegan, that it’s difficult to be vegan while travelling, and that healthy vegan food is boring and flavourless. Cookbook author, media spokesperson, holistic nutritionist, plant-based chef, and vegan for 25 years, Carolyn is an award-winning and respected figure in the world of healthy lifestyle, as well as special diet cooking and nutrition. With a highly acclaimed cookbook and travel show to her credit, Carolyn has traveled the world for her show, site, and brand as well as to offer her services as a health and nutrition expert, recipe developer, writer, speaker, consultant, and media spokesperson. She is frequently quoted in national media and regularly appears on television and radio programs sharing healthy recipes, travel tips and all things healthy, green and happy living. Listen here: Important topics we discussed: >> Myth: It’s difficult to be vegan while travelling. Truth: Carolyn has been vegan for 25 years. She launched her travel show in 2006 to prove that travelling as vegan isn’t difficult. >> Myth: Healthy vegan food is boring and flavourless. Truth: Carolyn often veganizes traditional treat foods to prove that eating nutrient-dense and plant-based food is tasty and satisfying. >> Myth: Being Latinx makes it hard to be vegan. Truth: Carolyn says, “Traditional Colombian food is not only easy to veganize, but many dishes are naturally plant-based. Connect with Carolyn: >> Carolyn on Instagram, Facebook, X (Twitter), TikTok, and YouTube >> Carolyn's website Episode transcript: >> Access a full transcript of the episode here. Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: Apple Podcasts, Stitcher, Spotify, or Google Podcasts.

One of our awesome clients sent me an intriguing email and a really great question recently: I picked up a nasty cold and flu that I still can’t shake 🤒 But it got me to thinking about a concept. I find that as humans, we are hard-wired to focus on what’s not working or going well. It doesn’t come naturally for us to spend our days being mindfully grateful for how amazing our bodies are. For example, you never think about the wonders of your bladder, but get a UTI and suddenly all you focus on is your bladder! Or me with my cold… I never give much thought to my lungs, but now that they’re sore and congested, I can’t wait till they recuperate and stop preventing me from doing my normal day-to-day high energy activities! When it comes to overall health and wellness, I don’t think I’m alone when I express that I have a really hard time “taking stock” of what is going well. Have you ever come across a practical way to do this? (To gauge that we feel better, sleep better, move better, etc.?) Some of these things happen so gradually and subtly that I find myself not noticing, and stuck in an impatient mindset of thinking I should be doing more, or tweaking this or that… It is easier to compare our (hopefully overall good) health to people we know who don’t make health and fitness a priority, and therefore suffer from ongoing ailments. But how do you compare “today’s you” to “a month or a year ago you”? I find it very abstract… -Marcy I’m so glad Marcy brought this up. In our work with clients, we prioritize “small wins”, including ones that can be difficult to measure (like energy levels, sleep quality, and ability to move through day-to-day activities). But, as our client above mentions, it can be challenging to take stock of these things! And we don’t have an official way of measuring these, either – we let each client develop their own. I thought it would be interesting to collect ideas from my community, so I asked my email subscribers to write in with their thoughts on the following: “How do you maintain gratefulness, recognize small wins, or otherwise focus on the positive aspects of health? Any tips to share?” Here are their insights (all shared here with permission, of course). We spend time appreciating our bodies when we meditate/pray/contemplate, thanking the greater good for the positive aspects of our lives and environment. I think it’s at those times we tend to focus more on what’s right and what’s wrong with ourselves. For as long as we are striving to slightly improve some aspect in our lives every day, then we are already feeling the benefit of this upward change by being positive in our outlook and goals. It doesn’t always have to be the same improvement - it could be to take the stairs one day, or walk the extra distance from the bus stop the next, or not be the first person to reach for a cookie on the plate at the next meeting. Continuous improvement is the key to becoming better. We don’t necessarily need to measure every day – sometimes the daily changes are so small they are immeasurable. But with accumulated changes, over time, we can see and feel these changes. This is where the 2 points above coincide. Meditation allows you to reflect on your recent achievements, and be thankful for what’s improved in yourself. We aren’t succeeding if we are measuring change against others, only against ourselves. In a similar vein, for my work, I set out 5 goals I want to achieve that day, then reflect and analyse them towards the end – what could I have changed, what doesn’t need to change and what should I change next time. I don’t always meet them all but at least I’ve tried to and that’s satisfying for me and gives me more focus next time I hit similar challenges. Recognizing negative aspects are important for change and they need to be dealt with positively in order to be able to resolve them. - Paul I’m an Oncology nurse, so my patients have inspired me to appreciate the small things. Standing to the commode, swallowing water, breathing, appreciating relationships, and having energy to do anything besides sitting up in bed. Yes, people do take all these little things for granted when they can do them without thinking. - Roxanne I've prayed constantly since I was young, so being grateful is familiar to me. In 2010, after getting a keen piece of advice, I started a very fun/useful/simple gratitude practice that involves conducting a quick, full body stretch (starting from my toes and moving all the way to my "over the head" arms/fingertips) that I perform twice while still in bed right after I've woken up each day. The stretch has two purposes: a) offer gratitude to my maker that I woke up at all and b) making sure all my body parts are working as they should. And since this past July 2023, I've been in training for my Positive Intelligence (PI) Coach Certification to share "Mental Fitness" to my clients. "Mental Fitness is your capacity to respond to life’s challenges with [a] positive rather than [a] negative mindset." - Cathy I suffered through a very difficult time from May of 2016 through September 2017. It all began with getting my orders to deploy in May of 2016. The very next day, I find out that my sister Emilia [names have been changed] was getting divorced after 30+ years from a man I had admired and known since I was 14, but wound up cheating on her and abandoning their children. I left for my deployment on October 9, 2016 and I had only been gone for 2 weeks when my sister Shauna died unexpectedly. My sister-in-law succumbed to cancer in January of 2017 and my son Darryl died in May of 2017. Shortly after that, my older son Mark told me his biological father had found him and wanted him to move to Hawaii so he could get to know Mark. Needless to say, my life changed drastically. No matter who told me what, or what I knew at the time, I will always feel I could have done more to help Darryl. He was a grown man who made his own decisions, but I still sometimes feel as if I failed him. Mark's revelation, despite his reassurances, makes me feel like I was losing another son. I was due to visit my sister Shauna when I was done with training in Mississippi, but I never got the chance. I hadn't seen her in 2 years. All of this is very long way of saying I have learned over the past 7 years to be grateful for what I have and to strive to be better. I share this because it is part of my vegan journey that led me to find you and your podcast. I stopped eating veal in the '80's when my sister told me how the cows were treated. Over the next several decades I slowly lessened my consumption of meat and dairy, mostly due to reading of how those products can affect your health. When my "year of hell" was over and I began to see a therapist, I found new ways of coping with my depression. One of those was to get my dogs out for hikes. Over the course of time my beagle Daisy became increasingly important to me. She is my support when I've been alone. Daisy was also a tether for me for when my depression hit me so hard, I was in a very dark place. Her presence pulled me back. As my journey continued, I began to research animals and abuse, discovering how beagles are one of the most common dogs used for animal testing due to their amenable nature. I switched to natural, cruelty-free products. This eventually led me to the vegan lifestyle. I was listening to Star Talk during a workout and you were one of the guests. Immediately after that interview I found your podcast and website and I was off and running, so to speak. Within a year I was about 95% vegan. I had already had a foundation in cooking and exercise, but with your podcast and the information you put out I have increased my overall health and exercise routines. I have been very grateful for your podcasts and willingness to gather and share all of the information that you do! All of these things have led me to discover and appreciate small goals. Getting through a day without focusing on my son’s death and being able to get work done was a big deal. From there I decided to live in the moment. Whether I'm going to a baseball game, date night with my wife, or spending time with my family, I make a conscious effort to be in the moment. I stop, take a breath and look around at my surroundings, taking it all in. The fact that I'm still here after some very dark days I consider a victory. At 52 I am not on any medication, with the exception of the occasional meloxicam for knee pain and a nasal spray for bad sinuses. My therapist originally wanted to prescribe me an anti-depressant, but I've managed to discover ways to deal with my depression. When my doctors see my blood work I am very proud of the fact that my sugars are "perfect" and my cholesterol is really low (in a good way)! It is nice to see them impressed and ask about my lifestyle. After reading back through this email, I may have delved too deeply into why I take time to be grateful and ways I have discovered to maintain gratefulness, but I am also happy to share my story. I believe it is very important to be open about mental health issues and ways to combat it. I could also go further into my struggles to stop using weight as a measure of good health, but that is another story. I am grateful for what you do, the ways in which you do it, and how you have helped me through the years. - Wesley Thank you to these amazing folks for sharing their thoughts! Whether it’s meditation, a specific movement practice, our line of work, or difficult life experiences – there are ways each of us can foster a gratitude practice. Small wins It's also important to keep track of "small wins" as you progress through your fitness and health journey. Celebrating small accomplishments keeps us motivated to stay on track, and increases our confidence. This, in turn, leads to more consistency, which is the most important factor when it comes to getting fitness and health results. Here's an example of one of our clients celebrating some fantastic "small wins"! So it’s been a month of consistency… and it is showing! How? We travelled this weekend to be a part of our recent granddaughter’s baptism. Parents live on the second floor of an older building. Narrow winding stairs, straight up and down. No problem for me! Not even winded and knees didn’t complain either, and no holding the rail! You would have thought I was a youngster. Other notable win: we stayed in an Airbnb on the second floor… more stairs! Carried my luggage and bag straight up and down with ease. And I could pick up my 4-year-old granddaughter from the floor onto my lap, when she was just dead weight because…she’s 4 and wanted to be held! Cool for me because I was noticing how much harder those things were becoming before we started this plan. So I know you are smiling reading this… and so am I. Can’t wait to see what the next 4 weeks bring! Mindset Remember that we get to work out. We don’t have to work out. Being able to work out is a privilege, and how we talk about it and the language we use are important. Check out this post by Dr. John Rusin. In it, he says: Everyone has an opportunity to reflect, rearrange the thoughts in their head and restore their heart back to a place of humble thankfulness. Spend a few minutes a day devoted to defining your purpose, giving thanks to what you have, and planning on proactive ways to keep pushing forward no matter what’s ahead in your path. Ultimately, you must change the way you THINK, to change the way you FEEL and change the way you LIVE. It all starts with you. I'd love to hear your thoughts! Anything to add? Want to share your own health gratefulness practice? Please get in touch! Get not one--but two--vegan personal trainers! ​ Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule. We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals. Learn more here. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on Apple Podcasts. Your reviews really help, and I read each one! Subscribe to the show: Apple Podcasts, Stitcher, Spotify, or Google Podcasts.