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I’m honoured to have The Plant-Powered Dietitian, Sharon Palmer, on the show today. Her award-winning career combines her 2 great loves: nutrition and writing. She’s authored over 950 articles for a variety of publications, as well as 2 books. Sharon serves as the editor of the acclaimed health newsletter Environmental Nutrition, and nutrition editor for Today’s Dietitian. She blogs daily for her 35,000-member online community, and she serves as a judge for the prestigious James Beard Journalism Awards. She’s currently attending graduate school in order to obtain a Masters Degree in Sustainable Food Systems. Sharon is here to bust 3 myths for us: 2 are about nutrition (specifically B12 and calcium), and one is more broadly about veganism - the myth that there's no point going vegan, because most people don't stay vegan. Important topics and points you don't want to miss: >> Why B12 is important, and how to make sure you're getting enough. (Get your annual blood test!) >> How to make sure you're taking in enough calcium. (Use a food tracking app!) >> Research that's been done on vegans and calcium intake. Did you know that vegans overall have a higher risk for osteoporosis and bone fracture than non-vegans? And did you know that when calcium intake is factored into the equation, our risk is the same as everyone else's? So make sure you get your calcium! >> The myth that most vegans don't stay vegan. Sharon shares her thoughts on why this might happen, and staying vegan long term. >> From a dietitian's perspective, the specific ins and outs of planning a vegan diet that fuels your health and fitness goals. Sharon's favourite vegan meals [recipes]: >> Indian cucumber salad >> Edamame masala brown basmati rice bowl Connect with Sharon: >> Sharon's main website >> Facebook >> Twitter >> YouTube >> Instagram Sharon's books: >> Plant-Powered for Life: 52 Weeks of Simple, Whole Recipes and Habits to Achieve Your Health Goals—Starting Today >> The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

Joining us on the show is fitness coach and vegan badass Margs O’Farrell. She’s a personal trainer and coach with a special interest in strength for rehabilitation, and she’s most recently taken on a role as an online coach for Muscle Nerds. She also mentors and trains personal trainers, and she’s an elite-level Les Mills group fitness instructor. Her hands-on work with clients revolves around helping people who are post-physio go on to regain movement and strength that had been lost. Many of these people are athletes who then return to competition. Important topics and points you don't want to miss: >> Myth #1: Veganism is inaccessible. (Put another way, veganism is "an elite diet for rich hippies who just eat dates and bananas".) >> Myth #2: Science should not be trusted unless it comes from a vegan source. >> Myth #3: Veganism is too hard! >> Myth #4: The age-old myth of protein deficiency. >> Myth #5: Going vegan will negatively affect your athletic performance. >> Within our vegan movement, "The people with the loudest voices are the people who are heard the most". We discuss this concept and the prevalence of extreme vegan diets like 80/10/10. >> In Margs's words: "In the vegan world, too many people have an agenda or an angle. People should never be manipulated into making choices. Getting the tools to help make a vegan change sustainable is what new vegans need." Links mentioned in the episode: >> Muscle Nerds Health Education and Online Training Connect with Margs: >> Margs's main website >> Margs on Facebook Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

A big thank you to Dr. Reed Mangels for joining me on the show! She's a registered dietitian with a doctorate degree in nutrition - and a world authority on raising vegan children. She coauthored two position papers on vegetarian/vegan diets for the Academy of Nutrition and Dietetics, has authored numerous books, serves as a nutrition advisor for the Vegetarian Resource Group (VRG), and as nutrition editor for the VRG's Vegetarian Journal. In this episode of the podcast, we discuss 4 myths about vegan nutrition for children. Whether you’re currently raising vegan children, whether you want to make the transition to veganism as a family, whether you’re interested in raising vegan children in the future, or whether - like me - you’re just interested in the research (which, as we all know, can be very useful when we’re asked questions by people who are skeptical of veganism) - I’m sure Reed’s knowledge and practical tips will be useful for you. This episode can also help listeners whose children are older, and have chosen on their own to go vegan. Many parents don't know how to deal with this other than to remove animal products from their child's diet. Don't make this mistake! Learn how to ensure your child is getting the nutrition he/she/they needs. Important topics and points you don't want to miss: >> Myth #1: Vegan diets aren't safe for kids. We discuss the research that’s been conducted in this area, and the types of research Reed would like to see in the future. >> Myth #2: Very low fat vegan diets are the best diet for children. >> Myth #3: Vegan kids need to use protein powder to get enough protein. >> Myth #4: Soy is unhealthy for children to consume. >> Reed's top 3 practical nutrition tips for listeners who are raising vegan children (or who want to in the future). Reed's books: >> The Everything Vegan Pregnancy Book: All you need to know for a healthy pregnancy that fits your lifestyle >> The Dietitian's Guide to Vegetarian Diets: Issues and Applications >> Simply Vegan: Quick Vegetarian Meals >> Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resources for All Ages Additional resources: >> Reed is a nutrition advisor for the Vegetarian Resource Group >> Vegetarian Resource Group on Facebook >> The Vegetarian Resource Group's parents and kids Facebook group >> Veganhealth.org, for whom Reed volunteers Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

Dave Smith, chosen as Canada's Top Fitness Professional in 2013, is on the show to discuss a very pervasive fitness myth: higher intensity training means better results. Dave's been a personal trainer and women's weight loss coach for nearly 2 decades, hosts the Make Your Body Work podcast, and is the author of Can't Lose, a weight loss guide for women. Important topics and points you don't want to miss: >> There's a myth within the fitness industry that higher intensity means better results. We discuss why this isn't necessarily the case. >> Why high-intensity interval training (a.k.a. HIIT) isn't for everyone. Learn about the risks associated with high-intensity exercise (or too much of it). >> Pros and cons of low- versus high-intensity training. >> Dave shares suggestions for what you can try with your own training, that'll keep getting you results year after year - without burning yourself out. Links and stats mentioned in the episode: >> Tony Gentilcore's article, Easy Training is Good Training >> The below graph (made by Dave!) shows calories burned walking 1 mile at different speeds. The difference in calorie expenditure is negligible! The data shows that what's important when it comes to calorie expenditure is total distance, rather than speed. >> Using data from the Harvard Medical School, the below graph shows energy expenditure (in calories) per mile. Again, it doesn't matter how fast you run, if you cover the same distance, you'll burn the same number of calories. (Note walking is represented by the first 3 data points. It requires fewer calories than running to cover the same distance, but the difference is extremely small and likely would not have a significant effect on fat loss.) The horizontal axis is speed in miles per hour, and the vertical axis is calories used. Take a look at the red line - calories per mile. Even at greatly varying speeds, calories per mile stay very consistent. (Here's the source of the graph.) Additional resource: >> An excellent research study review by Examine.com (remember them from episode 1?) on interval training versus moderate-intensity continuous training and their respective effects on fat loss. (Spoiler: it doesn't matter!) Connect with Dave! >> Dave's main website, Make Your Body Work >> Dave's Facebook page >> Dave's Instagram Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

Dr. Anastasia Zinchenko (PhD in biochemistry, international competing powerlifter and bodybuilder, all-around vegan badass) joins us on the show to bust 5 different vegan fitness, nutrition, and health myths. She provided so much information crammed into one conversation that we've split her interview into 2 parts! The myths we bust in episode 4: >> 1. Protein, protein, protein! We discuss a variety of myths surrounding veganism and protein, including "you can't build muscle on plants", and "plant proteins aren't complete proteins". >> 2. Why (and when) eating a 100% whole foods diet might not be the best option for your health and athletic training. (Endurance athletes may benefit from this segment especially.) The myths we bust in episode 5: >> 3. The concept of moderation - applied to healthy foods! Why (and when) eating large quantities of healthy foods can be problematic. >> 4. High carb diets - the good, the bad, the ugly. If you drop your fat intake below 15%, your athletic performance declines. High carb diets inhibit protein digestion - so you're not even absorbing the small amount of protein you're eating! >> 5. Why the typical bodybuilder training ‘split’ routine is not effective for most people - and how to train instead. Bonus topics: >> Why Anastasia doesn’t support the term “superfood”. >> The only thing you can rely on is your own laziness, and how to put this concept to use when it comes to your fitness and nutrition goals. >> Science is the most effective method we have to learn about the world and how it really works. In practice, it’s not perfect. Learn some insider info about how for-profit academic journals work. >> Supplements: a few are required for vegans. Most are unnecessary, including BCAA’s. >> The actual definition of “lean body mass” (it’s not just muscle). >> Important points to keep in mind when you’re evaluating research. Links mentioned in the episode >> "Is the Starch Solution just a placebo?", a video on the vegan high carb diet fallacy >> More on the Starch Solution myth; "Carbs don't make you fat?" Connect with Anastasia! >> ScienceStrength.com, Anastasia's main website >> Anastasia on Facebook >> Anastasia on Instagram Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

Our special guest Meghan Callaway, strength coach extraordinaire, busts some common B.S. in the fitness industry! And some of her points may surprise you. Make sure you check out the full episode for all the details! Important topics and points you don't want to miss: >> The incessant focus on physical appearance within the fitness industry. Even the body positivity movement - which is generally seen as a positive construct - focuses on aesthetics. Learn how Meghan focuses on making herself (and her clients) "more" versus "less", and how we can empower ourselves through fitness. >> How the all-or-nothing mentality is preventing many people from achieving their goals, and how enjoyment factors into the goal-achieving equation. >> Meghan's own story of empowerment through fitness, from a bad car accident and being in 24/7 pain, to being a national-level soccer athlete and performing mind-boggling feats of strength. >> How an emphasis on fatigue and soreness is preventing many people from getting the results they want, and from feeling good. Links mentioned in the episode >> Meghan's amazing Ultimate Pull-ups Program. Connect with Meghan! >> Meghan Callaway Fitness >> Meghan's Instagram Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

I'm excited to welcome Melody Schoenfeld to the show! A real-life vegan superhero, Melody shares insight into two common vegan nutrition myths. Important topics and points you don't want to miss: >> Myth #1: You can get everything you need from food alone on a vegan diet. Put another way, vegans don't need to take supplements. Learn why this isn't the case. >> Myth #2: All proteins are created equal. Learn about the Protein Digestibility-Corrected Amino Acid Score, what protein quality means, and how to make sure you're getting what you need. >> Melody's thoughts on why there's so much non-evidence-based information (a.k.a. bullshit) out there in the world of vegan health and fitness, and why it's important to bust it. Links mentioned in the episode >> Debunking vegan nutrition myths, an article Melody wrote for Girls Gone Strong Connect with Melody! >> Flawless Fitness >> Pleasure Not Meating You >> Evil Munky Enterprises >> Melody's Instagram >> Melody's Twitter Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

I’m excited to present the very first episode of the No-Bullshit Vegan podcast! In this episode, I give you a quick run-down of why I think this podcast is necessary, and what I hope it accomplishes. You’ll also get 4 resources to use when you’re doing your own fitness and nutrition research, and 8 questions to ask yourself to help you evaluate said research. I started this podcast to address what I think is a major problem within the vegan movement: the prevalence of unscientific, non-evidence-based information (a.k.a. pseudoscience, a.k.a. bullshit). Non-vegans notice the BS and dismiss it (as they should), but they also often dismiss veganism itself. Pseudoscience can harm vegans themselves, too. There are a lot of ideas within veganism that are not supported by research. Extremely low fat diets, extremely high carb diets, high fruit diets, detoxes or cleanses, eating alkaline foods…the list goes on. In the best case scenario, you’re doing something that has no effect, or just doesn’t work in the way it’s supposed to (like detoxing is supposed to rid your body of so-called toxins - it doesn’t). In the worst case, you’re doing damage and harming your health. This is one of the many, many reasons to make sure you’re getting legit, science-backed info. It’s not just about the information you consume. When it’s in the health and fitness field, it becomes about the food you consume, and what you do with your own body. We’ll be busting bullshit in the world of health, fitness, and nutrition in many different ways. - what non-vegans think about veganism - myths within veganism - bullshit we tell ourselves - bullshit in the fitness industry as a whole, regardless of veganism Thanks so much for being part of our movement of No-Bullshit Vegans, and I hope you'll enjoy the podcast! I'd love to hear from you with your thoughts, suggestions, and ideas. Please get in touch! Important topics and points you don't want to miss: >> How I came to choose veganism 15 years ago. >> Why it's important to have access to unbiased, evidence-based fitness, health, and nutrition information. >> How bullshit/pseudoscience is doing the vegan movement a huge disservice. Your 4 research resources to get you started: >> Google Scholar >> Examine.com >> I no longer link to Alan Aragon's material (mentioned in the episode) as it's come to light since I recorded the episode that he's victimized women. >> Anastasia Zinchenko's ScienceStrength 8 questions to ask when evaluating research studies: >> Have multiple studies found similar results? (As in, have results been replicated?) >> Has the research been done using human subjects, versus animals? >> Who were the subjects? Can we apply the results from this group to other groups? >> How many subjects were used? 17, or 17,000? The latter has more statistical power, which means we can be more certain that the results weren’t due to chance. >> Compared to what? Was there a control group used? >> Was the research study design experimental? >> Which extraneous variables were controlled for? >> What were the study's limitations? What might prevent us from generalizing results to a larger population? What further research needs to be conducted? What could have been improved in the study’s design? Connect with your host, Karina Inkster! >> Facebook page >> Instagram >> Check out my coaching programs Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. To share your thoughts: Comment on the episode's Facebook post. To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one! Subscribe to the show: iTunes, Stitcher, Spotify, or Google Podcasts.

I received a great core-related question over on my Facebook page. I wanted to share my answer because in it, there are some excellent, must-read resources for you to check out! Here's the question: "Hi, I love reading all the articles you post! Thanks for sharing! I am wondering what your take is on training abs? I’ve read that if you’re weight training you don’t need to do abs because you use them in creating stability when lifting. I also have read that abs are made in the kitchen and do see truth to that. But what about training abs - yes or no? And if so what do you recommend? Would love to read an article if you have one to share. Thanks!" And my answer: Great question. There's so much conflicting information out there, it's tough to know what's what. When it comes to abs, they need to be trained directly. They're certainly used in compound weight lifting movements, but they already need to be strong do be effective there. Abs can also be trained often; I have a personal goal to train my abs every single day of 2018. So far, so good! Here are some articles to check out: 4 core exercises you haven't tried Complete core training: be better than the crunch (Both these articles are written by Meghan Callaway) From the latter article: "Training the core in three distinct categories of movement, anti-extension, anti-rotation and anti-lateral flexion can produce the results you are seeking, both in the aesthetics department and translating into your big lifts and athletic performance." A strong core is also extremely important in maintaining low back health (something I'm personally very interested in as I have scoliosis and chronic back issues). Dr. Stu McGill is a world authority on spinal health, and has 3 non-negotiable exercises we all should be doing every day. And they're all core moves! As for aesthetics, I'd say a more accurate slogan would be "Abs are made in the gym, and revealed in the kitchen". For abs to be visible, one needs to have a low level of body fat. Many athletes (and people in general) have seriously strong abs, but they don't have that "ripped" look because there's a layer of fat covering them. Body fat levels are mostly dictated by nutrition. Training factors into the equation too, of course, but nutrition has a bigger impact. Important note: maintaining low levels of body fat isn't healthy - or enjoyable - for everyone. Here's a fantastic infographic on "the cost of getting lean", and what sorts of lifestyle habits are required to maintain different types of physiques. Want a friendly kick in the ass to nail your fitness goals and show the world what plant-based athleticism is all about? Hit me up. Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. #training #abs #core #aesthetics

Is #FullDisclosureThursday a thing? I don’t normally detail my many challenges surrounding healthy eating/working out (95% of them allergy-related), but I think it can be useful for us Professional Fitness Nuts to share that we, too, face obstacles to training the way we want to. Today’s a good example of that. I’ve been on allergy shots for 9 years, and they’re definitely helping. But today’s an exception. I’ll spare you all the details, but suffice it to say that I’m on the verge of having a panic attack because I can’t breathe properly (thanks, asthma). And every time I try bracing my core as if to get ready for a strength exercise, vertigo kicks in. Right now, my computer screen is on a continuous loop, scrolling to the left. The absolute last thing I wanted to do was go to the gym. But I asked myself 3 questions: 1: “Is this one of those times where I’ll feel better after my workout, even though right this minute I feel so bad I want to bail on it completely?” If the answer is “Probably”, or even “Maybe”, it’s worth trying. 2: “What’s the worst that could happen?” Well, a full-blown asthma or allergy attack would be the absolute worst-case scenario. But I have meds on hand (including 2 Epipens). Plus, it’s happened before, and I’m still alive and kickin’. A more realistic “worst that could happen” is that I’ll still feel shitty after my workout. I mean, I honestly can’t feel any worse than this, so why the hell not try, right? 3. “Have you ever done a workout and regretted it?” I think not. So, off to the gym I went. I scrapped my original training plan of 4 sets of 6 lower body moves. My new goal was to do one set of squats. ONE SET. If I did that, I’d consider it a win for the day. Goblet squats, bodyweight squats, barbell squats - it didn’t matter, and I’d decide when I got there. I ended up choosing barbell squats (much lighter than usual, it should go without saying). Ended up doing 8 sets of 8. Threw in a set of 12 chin-ups and a set of 6 dips just for the hell of it. Then did 3 sets of 10 kettlebell goblet squats and called it a day. That’s 28 minutes of training I otherwise would’ve bailed on. So, do the allergies feel any better? Marginally. Do I feel any worse? Nope. Do I at least feel somewhat accomplished that I pushed through and put in some work instead of sitting on my ass feeling sorry for myself? Yep. Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. #training #challenges #obstacles #grit

Do you ever feel like you've been run over by a train? You feel fatigued and can't concentrate, and as if that wasn't enough, you feel a headache creeping up on you? The worst part though: You just recently decided to become healthier! You started lifting weights, added some cardio to your weekly routine, and pronounced pizza the source of all evil! And now this! What happened? Here are three possible reasons for your low energy levels: Sleep "You can sleep when you're dead", "The 5 am club", or "If you want to succeed you have to make sacrifices". We've all heard these or similar expressions before. And while it is true that you have to make sacrifices when you want to reach your fitness goals, sleep should never be one of those sacrifices. Your body needs sleep to recover from strenuous workouts and your brain needs sleep to be able to focus. On average, an adult requires about 7 to 8 hours of quality sleep time to reap all the benefits of a good night's sleep. So if you are constantly feeling tired and fatigued, take an honest look at your daily habits when it comes to sleep. Here a few tips that might help you get better rest at night: - Instead of watching TV at night, read a good book or meditate - Have a notebook and pen on your nightstand - Reduce your caffeine and alcohol intake For more tips on how to improve the quality of your sleep click here. Overtraining / Under-recovering If you've been training regularly for a while now and all of a sudden you feel tired and fatigued, it might be worth checking if you are giving your body enough time to recover. You know how it is: you have a goal, you get super excited about it, and you give it 100%. And that's awesome! However, in order to be able to reach sustainable results, we need to make sure that our bodies get a little break once in a while. Just like your workouts, recovery days should be planned into your weekly schedule as well. This doesn't mean you have to spend a full day on the couch twice a week. How about some active recovery time like a light walk outside, some play time with the children (or the dog), or a dip in the pool? Deficiencies You are sleeping well, you are giving your body enough time to recover between workouts, but you still feel kind of groggy? It might be time to take a look at your nutrition. Especially if you just recently transitioned to a vegetarian or vegan lifestyle, you might be lacking some important vitamins and nutrients. But Jen, they told me being vegan is much healthier for me and now you're saying I'm missing vitamins? WTH?? Hear me out on this one! We as humans tend to be a little lazy sometimes. So when we are trying to eat healthier, our first instinct is often to cut out foods we perceive as "unhealthy" (processed foods, red meat, or dairy come to mind). And that's great! But that should only be the first step. Now that you cut out the bad stuff you need to replace it with some healthy alternatives. Simply getting rid of certain food groups doesn't make you healthy. You need to make sure you are getting all the nutrients and vitamins your body needs. Low iron, low vitamin D, or Vitamin B12 levels (and others) can be a cause of low energy. If a vegan or vegetarian diet is new to you, it can be challenging to get all the nutrients you need, simply because we are creatures of habit. Most of us eat the same foods day in and day out. If one of your daily staples was a piece of chicken you might be left with a big hole on your plate wondering "what now?". Make sure you are eating a well-balanced diet that includes a variety of different fruits and veggies, as well as plenty of beans, legumes, healthy fats, and some grains. If you are feeling overwhelmed and don't know where to start, go ahead and download Karina's vegan grocery list. It will give you plenty of ideas for how to fill your plate with healthy, nutritious, vegan food! Takeaway Living a healthy life with lots of energy requires not only regular physical activity but also plenty of sleep, time for recovery, and a well-balanced diet. Small changes over time will help you create healthier habits that are sustainable and lead to a fulfilled life with plenty of energy. About the Author Jennifer is a personal fitness trainer and mindset coach from Miami who offers in-person training and online coaching. With a background in Social Psychology and Educational Science, she focuses on providing a holistic approach to health and fitness to help women become happier, healthier, and more confident. When she is not working Jennifer enjoys traveling, good food, and outdoor activities. You can connect with her on Facebook and visit her website for more info. Download Karina's 350-item vegan grocery list! Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time. #energy #tiredness #sleep #training

My amazing online client, Paola, has been working with me since late November, 2017 (so only a few months at this point). She recently sent me an e-mail, sharing some realizations she's had about training - and her motivations behind it. I'm sharing her e-mail (and my response) here because I'd love for others to take note. Training isn't just about looking good. Even though many people start working out because they'd like to change something about their physical appearance, in my experience, the people who continue training long-term are those who train for other reasons (with aesthetics as a bonus benefit, of course). Here's the e-mail she sent, followed by my response: Hey Karina, Today I realized I am getting stronger. My left knee always used to give me problems. Thanks to the type of exercises we’ve been working with, I feel it’s now almost at the same level as the right one, and that is a HUGE improvement. I can really feel the difference; it would normally hurt a lot. My lower back also always kills me but lately it’s been way less painful; it feels stronger. Anyways, just wanted to share my experience. I think we don’t really grasp what it means to be stronger and the benefits we get. I seriously just imagined a gun show, but now I know it’s beyond that. Thank you Paola Hi Paola, Thanks so much for your message! This really is amazing. Not only in that you’re seeing strength gains already - it really hasn’t been that long - but because so many more reasons and motivations to train have opened up to you! And honestly, many people never get to the point where they train for something other than aesthetics. Getting to that point usually requires a certain level of consistency that most people just don’t get to (cynical as it might seem). I’m not saying we shouldn’t train for aesthetics (hey, we all want to look awesome!), but I feel there are so many more empowering reasons to train, including what you’ve mentioned - being strong, being functional, and reducing chronic pain. This actually reminds me of an article I wrote a while ago, called Women, body image, and training: 5 ways to stop worrying about your looks and train for other, more sane reasons instead. So, this is awesome! You should be proud of yourself. We all love a good gun show, of course, but training goes so much deeper than that! :-) -Karina- Need a friendly kick in the ass to nail your fitness and nutrition goals? Check out my award-winning coaching programs. Calories and macros on a vegan diet: A free e-book for you! ​​ Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less. #training #consistency #motivation