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I've been working with many of my newly-vegan clients lately to increase the protein content of their breakfasts. Everyone has different protein needs (based on fitness and physique goals, bodyweight, main sport, etc.), but plant-based strength athletes need to make protein a focal point of their nutritional planning. To make sure you hit your protein goal for the day, make sure you start early! It's easier to get the protein you need if you get a good source at every meal - including breakfast. Tofu scramble is super easy to make, and takes no time at all. It's one of those "use whatever veggies you have in the fridge" recipes, so you can throw in there whatever you like! Recipe: Tofu scramble This protein-packed meal is sure to kickstart your day (and your muscles)! Feel free to add in some greens - like spinach - during the last few minutes of cooking to up the nutritional ante. It's delicious topped with ketchup, by the way. The grub: 2 tbsp olive oil or coconut oil 1 small onion, diced 3 cups vegetables of choice (e.g. mushrooms, asparagus, kale, red pepper, tomato) 1 package (350g) extra firm tofu 1 tsp turmeric Salt & ground black pepper to taste The how-to: Heat oil in a large saucepan or skillet over medium heat, and cook onion for 4-5 minutes. Add vegetables and cook about 5 minutes, until they're almost done to your liking. If ingredients start to stick to the pan, add a few tablespoons of water. Crumble tofu into saucepan or skillet. Add turmeric, salt, and pepper, and mix well. Cook for 2 to 3 minutes to heat through, then serve. Serves 4. This recipe is from my vegan cookbook and active living guide, Vegan Vitality: Your Complete Guide to an Active, Healthy, Plant-based Lifestyle. Blog image (and all photos in the book) by John Watson of Imagemaker Photographic Studio. Wanna learn more about your protein needs? Want to figure our your calorie and macronutrient goals? Or just wanna see what I eat in a day? Download my FREE 32-page e-book! #protein #veganprotein #veganrecipe #tofuscramble

What you see in this pic is not a dead animal. It's protein-packed seitan - one of the tastiest and most common meat substitutes available. It's so versatile, you can make anything with it. Schnitzel (as in the pic), sausages, "wings", nuggets, large sliceable roasts, or delicious little globs that don't even have to look like meat. Seitan (a word of Japanese origin, created in the early 1960's) is made of wheat gluten - unfortunately that means Celiacs have to stay away. Gluten is what gives bread its elasticity. It's been used as a meat substitute for hundreds of years in East Asia, developed by vegetarian Buddhist monks. Today, seitan is very common in many parts of the world, perhaps especially in Buddhist Vietnamese and Chinese cuisine. Indeed, it's very prominent on the menu at my all-time favourite restaurant in Vancouver, Po Kong. Not only is it absolutely delicious, but it's absolutely packed with protein. Out of 100 grams of vital wheat gluten (the main ingredient in seitan), you get 75 grams of protein. In 100 grams of finished seitan, you usually get between 20 and 30 grams of protein (depending upon the exact recipe). Since I add another protein powerhouse ingredient - nutritional yeast - to my seitan, per 100 grams you're getting closer to 40 grams of protein. It took me 15 years of being vegan before I made my own seitan. I always assumed it would be complicated, but I was very, very wrong. Don't make the same mistake I did, and get crackin' making your own, already! How to make your own seitan If you'd like a softer, more dumpling-like texture, try breaking your seitan into golfball-sized pieces and boiling in broth for about 45 minutes, instead of baking. Seitan made this way is great in soups, stews, and curries. Baking seitan gives it a chewier texture, which works well for pan frying, grilling, or eating as is. The grub: 2 cups vital wheat gluten 1 cup nutritional yeast 1.5 cups vegetable broth (cooled) 2 tbsp soy sauce 1/4 cup salsa or tomato paste 1 tbsp seasoning of your choice, e.g. black pepper, garlic powder, smoked paprika, etc. The how-to: Preheat oven to 325F. Line a loaf pan with foil (with enough left along the sides to fold over the loaf while baking), then parchment paper. In a medium bowl, mix together the vital wheat gluten and nutritional yeast. In a smaller bowl, mix together the rest of the ingredients. Pour wet ingredients into the dry ingredients. Knead for 1-2 minutes. The more you knead, the more dense and chewy the finished product becomes. Kneading time makes a big difference to the finished product, so you might need to experiment with a few different batches to get a perfect-for-you texture. Place into loaf pan, and press down to evenly distribute the dough. Fold over the parchment paper and foil, fully enclosing the dough. Bake for about 60 minutes. Open the foil for the last 15-20 minutes of baking to let a crust develop. It firms up as it cools; I've found it has the best texture the day after it's made. Now, slice and use however you like! Wanna learn more about your protein needs? Want to figure our your calorie and macronutrient goals? Or just wanna see what I eat in a day? Download my FREE 32-page e-book!

Have you noticed an influx of new gym members these past few weeks? Are you finding it difficult to get access to the equipment you need for your workouts? Or does your schedule dictate working out regularly when the gym is crazy busy? I've got you covered with some unique ideas for how you can still get an amazing (and, in many cases, more challenging) workout when your gym is packed. Quick side note: Yes, it can be frustrating to see your usually-calm gym packed with newcomers. Yes, you'll see a rapid drop-off in attendance within the next few weeks (that's just how these things work). But many of these newbies will stick with their new routines. I normally split my own training into upper body and lower body days (and I train my core daily, but core moves are easy enough to do with limited space so I've left them out here), so that's how I'll organize the workout ideas below. Feel free to mix 'n' match to suit your own training splits! I've tried most of these workouts myself, and can tell you firsthand that you're in for a treat :-) Lower Body Workouts 500 lunges Yep, you read that right. This is a workout I do on a weekly basis (with 2 clients) during the summer months, all the way around a running track. It's as simple as it sounds: find a stretch of space (outdoors, at the gym, your hallway) and do 500 total walking lunges. A rep counts only if your back knee comes within a half-inch of the ground! I use a lap. 100 goblet squats + 100 reverse lunges This was one of my recent lower body workouts when all of my gym's squat racks were in use. Grab a medium-weight kettlebell and do 100 reps of goblet squats (take breaks as necessary). Then grab a pair of dumbbells and do 100 lunges (50 each leg). Dumbbell complex No available barbells for your deadlifts? Grab a pair of dumbbells and run through the following circuit, with no breaks between moves: Single leg deadlifts x 10 each leg Sumo squat x 15 Reverse lunges x 10 each leg Front squat x 15 Upper Body Workouts 100 chin-ups and 200 push-ups This one’s easy to do at home if you have a doorway chin-up bar. Set a timer and see how long it takes you to do 100 chin-ups and 200 push-ups. Alternate between sets of chin-ups and push-ups, or do all your chin-ups first, then all your push-ups. Just make sure to be consistent the next time you try it to see if you can beat your time! Bench + dumbbell supersets Managed to find an available bench? I normally structure workouts around supersets (completing 2 different exercises in A, B, A, B fashion), which can be a challenging and time-saving method of working different muscle groups. Here are some ideas: Bench press and dumbbell row You’ll need 2 dumbbells for the bench press, and one heavier dumbbell for the rows. Alternate between the two. The bench remains flat the whole time. Incline bench press and chest-supported row Set the bench to a 45-degree angle. Perform alternating sets of incline bench press and chest-supported rows. You’ll likely be able to use the same set of dumbbells for both moves. How's that for efficiency?! Bench push-up superset You don’t even need any dumbbells for this one! Blast your pecs, delts, and triceps by performing as many decline push-ups as you can with good form (feet on the bench, hands on the floor). Immediately switch to close grip push-ups with your hands on the narrow end of the bench. Rinse and repeat! Need to spice up your gym workouts? Want a training program tailored to your goals? Looking for a friendly kick in the ass? Check out my coaching programs! 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. #fitness #gym #weightlifting #training

In this epic post, 17 awesome vegans (plus me!) share our insights into what it's like living in a non-vegan household, how we make it work, and some challenges we face. First, let’s get personal. I’ve been vegan since 2003. In 2006, at the age of 19, I met a super-kind, super-intelligent, super-cute gent named Murray who managed the coffee house I frequented on my lunch breaks at work. He wasn’t vegan – but nobody’s perfect, right? I asked him to dinner, and he was happy to have our first date at one of the only vegan-friendly restaurants in Vancouver back then: The Naam. Two years later we moved in together, and 3 years after that I asked him to marry me. We got hitched in September, 2011. In our time together so far, Murray’s learned to cook amazing vegan food (he was the main test chef / taste tester for my cookbook), cheered me on in building my coaching and writing business that revolves entirely around veganism, and – surprise! – is now almost vegan himself. Only in the last year has Murray (a.k.a. Mur) decided – on his own – to completely stop eating meat. At this point he’s 95% vegan! I never would have guessed when we first started dating. I’ve just focused on approaching veganism in a positive way, cooking ridiculously tasty vegan food, and being open to discussion when ethics, health, or the environment came up in the context of diet. Nagging and preaching don’t work. Leading by positive example (and some tactfully-brought-up education) does – even if it takes a decade! Before Mur decided to go almost-vegan, we had some animal products like yogurt, cheese, and eggs in the house – but never meat. Now the contents of our fridge are 100% vegan, and our many pantry shelves are 99% vegan. He’ll buy a very occasional non-vegan treat food item like mac ‘n’ cheese or spicy ramen. This is happening less and less frequently, however. Who knows, one day he may commit fully. In our household, we share cooking duties 50/50. Mur enjoys the wide range of new vegan faux meats and cheeses that have recently become available. These foods aren’t a very big part of our diet, but they’re a nice treat once in a while. They were also a huge influence when it came to Mur’s decision to stop eating meat and dairy. We don’t cook with them a lot, but he likes knowing he has the option. A gratuitous wedding photo for ya (Sept. 2011). I’m fascinated by all the different living situations I hear about in my work with clients. New vegans often ask me how it’ll work going vegan in a non-vegan household, and long-term vegans are often curious how others are making their lifestyles work in environments that aren’t fully plant-based. In the interest of getting a wide range of perspectives, I interviewed 17 vegans from diverse backgrounds and walks of life, all living in non-vegan households. They shared their tips, victories, frustrations, and more. Living, cooking, and storing food in a non-vegan household Vegans living with roommates Amy Shaw, a seriously badass vegan endurance athlete, rents her second bedroom to a gal who’s an omnivore. They cook their own food and eat separately. Amy says, “When I cook for others I don’t include any animal products. I love to go out to eat in restaurants where both vegan and non-vegan items are available so that everyone can enjoy their choices. I find sushi is an easy meal to do that with, and more and more restaurants are offering good vegan choices. I have had a few vegan meals cooked for me by others and really appreciated the effort they took.” Amy and her renter each have their own cupboard space for dry goods, as well as designated shelves/drawers in the fridge. They don’t separate food in the freezer. 9-year vegan Kathryn Schmidt also lives with a non-vegan roommate. “I do the cooking for myself and for my boyfriend when he visits. My roommate and I will often make large batches of things such as stir fried vegetables, rice, curry, or soup that we will share with the whole house. My roommate’s boyfriend is Jamaican and loves to bake lots of different types of well-seasoned veggies when he visits. I pair these with green lentils.” University student Ella lives with 3 omnivores. Everyone in the household cooks for themselves. Ella has her own cupboards for food, as well as her own pans and dishes to prevent cross-contamination with meat. Kirsten Thomson has been vegan for a year, studies global resource systems and plant and soil sciences at UBC, and lives with 4 non-vegan roommates. While she’s making the best of the situation by cooking for herself and having designated food storage areas, she says, “It is very difficult sometimes to live with non-vegans when you look in the fridge and see a dead animal right in your face. I will be searching for vegan roommates in the future.” The situation in her family home is much more supportive – and veg-friendly! “When I go home to my parents it is very easy, my mother followed my lead and went vegan, then my sister and father went vegetarian, so there is no meat at home, and plenty of recipes! In other situations, I often help them in the kitchen to decide on a recipe and prep ingredients to ensure they don't accidentally put other stuff in.” Jessica Hummel is also a UBC student, and also has 4 non-vegan roommates. She says, “Occasionally if a roommate makes something like French fries I'll eat some but I'm a good cook, so they usually just want my food. I'm happy to share and I'm glad they like my vegan cooking, but it is challenging never trying anyone else's food. I just enjoy the fact that they enjoy my vegan cooking and I can prove to them that vegan food can be healthy and delicious. People always want to try a bite! My boyfriend cooks for me occasionally and I've had my roommate’s mother bring me vegan cookies. I try to remain as respectful as possible and thank them so much for going out of their way to make me vegan food. I ask them a series of questions such as what ingredients they used and if they cooked anything with butter. I also try to ask about specific products which contain animal products that many people may not be aware of (e.g. vitamin D3 in orange juice). We all have separate cabinets where we keep our food so all of the things in my cabinet are vegan. There is a shared spice cabinet which is 99% supplied by me, and they also use those things. We have two fridges and luckily I just ended up sharing a fridge with a girl who doesn't eat/cook meat very often. I have my own shelf which is fully vegan and my own veggie drawers. The shelves on the door are a free-for-all and there is a mix of vegan and non-vegan items; don't really find it a big deal as everything is in plastic bottles." Jessica’s living situation will soon change, however. Starting this summer, Jessica is excited she’ll have a fully vegan kitchen for the first time! 12-year vegan Genny Bourdages lives with her common-law partner and two roommates – all not-quite-vegan. Everyone in the household cooks for themselves, due to differing schedules and dietary needs. Each member of the household has his/her own area in the fridge, freezer, and pantry shelves. Vegans living with family members Many vegans live with family members who don’t share their dietary choices. When family dynamics and expectations about food preparation duties enter the picture, this type of living situation can sometimes be more challenging than living with roommates! However, as we saw with my vegan interviewees who live with roommates, experiences and situations differ greatly. 18-year-old Madison lives with her omnivore parents and brother. She either makes dinner herself when her busy schedule allows, or her mom accommodates her diet by setting aside a vegan portion for her. Musician and radio technical producer Amir Ali shares a household with his (very non-vegan) parents. “My dad basically subsists on meat”, he says. Amir cooks for himself, and occasionally will bake delicious vegan treats to share. He stores his food in separate and designated areas in the fridge and pantry. Dee Sicklesteel (follow on Instagram) lives with her omnivore husband. She’s serious about keeping vegan and non-vegan foods separate in her household. She even bought her husband his own fridge, and he has his own cupboard! “He’s happy”, she says. Brigitte Gemme, Chief Meal Planner at the Smart Vegan Kitchen, lives with her husband, 6-year-old daughter, and 2-year-old son. “At home, everyone eats almost only home-cooked food, which is always vegan. When eating out or visiting family, my husband often picks the vegan option, but not always. My daughter, who started eating when I still cooked a lot of meat, tends to go for that, sadly. Thankfully, she's not very interested in dairy. My son has been raised pretty much vegan and prefers plants, although he also picks at his sister's food.” The vast majority of food in her household is vegan (“with the rare exception of some candy, and sometimes dairy ice cream that my husband buys”), so separating non-vegan items for storage is not an issue. Sandra (vegan for 6 years; works full time in writing and communication for the BC Government) lives with her husband and 3-year-old daughter. “My husband is an omnivore. Before my daughter was born, he agreed to raise our daughter vegan and said he’d try to go vegan or at least vegetarian. He went back and forth several times between vegan, vegetarian, pescatarian and back to omnivore several times. Now he mostly eats dairy and eggs and the occasional meal with meat at a restaurant (usually kebab at a Persian restaurant) or a Costco roast chicken. We both cook vegan meals. My husband makes vegan versions of Persian food and sometimes adds some canned tuna or Costco chicken." Janine Decker, founder & director of the Aide For Paws & Rescue Society (and former pastry chef and veterinary technician), lives with her boyfriend and 2 teenage children – all omnivores. Due to some chronic health problems, Janine’s boyfriend does most of the cooking in her household, and her daughter also cooks the occasional meal. Luckily, her family is extremely supportive. “My family always caters to my dietary restrictions. Not only am I vegan but I also have a lot of food allergies. They have now adapted to making meals for myself and the family. Usually they will make something vegan that we all share (e.g. my daughter made pancakes & French toast for me that everyone enjoyed). Sometimes they do prepare my meal first and then add non-vegan items to it afterwards for the 3 of them. Sometimes they cook 2 totally separate meals. They always prepare my food first and theirs after to avoid cross contamination.” Paola Zuccaro has been vegan for 8 months. She lives with her boyfriend and beagle companion. Paola does most of the shopping and cooking in her household, and cooks only 100% vegan food – a theme I noticed among all the vegans I interviewed. The only non-vegan items in Paola’s home are brought in by her boyfriend, and are kept separate from the vegan items. Since he rarely shops, however, that doesn’t happen very often! “I think the most important take-away is that the non-vegan person needs to understand and take the vegan seriously. For that to happen, boundaries need to be set”, she says. Kayla Panchmatia, owner of Silhouette Spa and Laser, lives with her omnivore husband, mostly-vegan dog, and baby son. She says she’d like to raise her son vegan, but “vegetarian more realistically, because of my inability to be present in his life at all times if he is at school or with friends and eats food made with milk or eggs.” Kayla and her husband split the cooking 50/50. “When I cook, it is of course 100% vegan. He definitely has warmed up to the idea of vegan food over the years as I become a better cook and he sees that food with no meat is still very delicious and filling. When my partner cooks for me, he will make it vegan. His vegan meals are far simpler and more straightforward since he is still getting used to navigating the more "obscure" vegan substitutes such as nutritional yeast. That being said, he is Latin and often Latin cooking is largely vegan (guacamole, beans, tortillas, etc.) so he is very comfortable with that type of cooking.” “We mostly just have eggs and cheese in the house as the non-vegan items. There has been huge change about his openness to vegan items over the years due to the amazing leaps and bounds that non-vegan items have made in terms of quality and options. So I am hoping that we can keep moving him even more away from meat/eggs/dairy in future.” (Sound familiar? The availability of these products spurred my own husband to commit to change!) Alicia lives with her husband and son, who are both vegetarian. She hasn’t eaten meat for 26 years, and has been vegan for the past year (she was previously vegan for 4 years, a decade ago). She does the vast majority of the cooking in their household. “I cook dishes that can be made vegan or vegetarian. We as a family prominently eat vegan, however I add a bit of dairy for the vegetarians at times. I cook all of the meals as well as pack a lunch 5 days a week for my son. My husband will occasionally make vegan waffles for me, but I take care of mostly every meal.” Yoga and Pilates teacher Nicole Roy (follow on Instagram) has been vegan for 4 years. She lives with her common-law partner and two university student sons. Her partner is an omnivore, and her sons (aged 21 and 19) are both vegan. Nicole does 95% of the cooking in her household. “On the rare occasion that my partner cooks for me, he is conscious of making the food vegan. The only non-vegan food items that we have in the house are eggs and honey.” Bicycle shop manager and new vegan Kelsey Bursey loves experimenting in the kitchen. “The kitchen is where I find my calm, happy, and excited self.” She lives with her omnivore boyfriend and her dog. “My dog has food allergies and therefore I am nervous about a vegan diet for her. However, that is on my list to research further to seek options.” Kelsey and her boyfriend generally cook for themselves, other than dinner. “Dinner we usually cook together or one of us will cook a meal. When we are eating a meal together it is made vegan and sometimes my boyfriend will just eat it how I do and other times he will add things like chicken, tuna or cheese.” Vegans influencing the dietary choices of others in their households - and beyond Almost all the vegans I interviewed mentioned “walking the talk”, cooking delicious foods, and being open to discussion as ways of persuading others to give veganism a try. So many of my amazing interviewees have inspired change in their family members, roommates, and beyond. Here are some of their victories (and frustrations). Amir: "I haven't influenced dietary decisions in my immediate household outside of there being more organic ingredients purchased, however my extended family have for the most part dropped dairy, and I believe I was the main influence behind that. My brother stopped eating red meat as well." Amy: "My roommate tried going vegan-ish but it didn’t last. My sister has been eating only plant-based foods for a few months now, in large part from seeing how beneficial this choice has been for me." Kathryn: “I love cooking for people as I think feeding people delicious vegan foods is the best way to convert them! If I know what their favourite dish is, I will make it veganized. Otherwise I will just cook something I already like eating and share it. Recently, I’ve been offering my boyfriend a variety of different non-dairy milks when he visits such as rice, almond, cashew, and hemp (rice is his favourite). When he was over and got sick, he asked for chicken noodle soup - instead I made him veggie soup and he didn’t even notice any difference. When I’m at restaurants with others they will often check in and ask if it’s okay if they eat meat around me. I say yes, then order something awesomely vegan and feed it to them. (I’ve introduced my boyfriend to edamame and agadashi tofu so far). My dad has become more flexitarian over the years and will always order a vegan dish when we go to restaurants together. By keeping lots of leafy greens and smoothies constantly abundant in the fridge, I’d like to think I’ve guided my roommate into making similar choices. She now takes some of my bananas and uses my blender each morning to make a smoothie. By making lots of delicious vegan meals and sharing them, I’d like to think I’m helping my household make more compassionate, plant-based choices more often.” Dee: “I spread the vegan gospel by spreading the good vegan food. I figure the more I open someone’s mind to making a plant-based decision, the less demand there will be on the industries to produce. That's how I'm an activist. With food. And passive aggressive T-shirts.” Madison: “My family has switched to almond milk but still uses cream in coffee when they occasionally have a cup. I know there are some excellent alternatives but as of right now - baby steps! My mom enjoys making vegan meals for everyone. Although she does sometimes add meat, seafood and cheese to her other meals, she has significantly cut down her intake of animal ingredients. It’s been nice to see my very traditional dad try vegan mayonnaise, almond milk, and pulled jack fruit sandwiches without complaining! He actually didn't think it was that bad. He is very much a steak and potatoes kinda man.” Brigitte: “Between my husband and I, there have been more than a few arguments on this topic. After the first few months I made a conscious effort to not bring it up anymore - even though sometimes I couldn't help myself! In conflicts about food, I find that people get defensive and just seem to dig their heels deeper. My husband is definitely coming around now, especially since he finds the food appealing. He is intrigued about the athletic performance benefits, but is also starting to open up to the moral aspects as well. He still wouldn't want to inconvenience or offend anyone by declining meat or cheese, and has a soft spot for dairy ice cream. For the most part, my kids eat a vegan diet. Plain tofu and beans are their idea of comfort food. Sometimes, my daughter says, "Don't worry, when I'm a teenager, I'll be vegan," but I am not sure what that's supposed to mean. Although I expect them to stray a bit, I think their early experience of vegan food as normal food will carry on throughout their lives. Compassion for the animals will help the habit stick. We read "Why We Don't Eat Animals" once in a while, and I sometimes talk about why I don't consume dairy or eggs. But because of their father's reluctance to embrace veganism I have not actively educated them about animal rights. We'll get there in the next few years. Meanwhile, we visited an animal sanctuary but it kind of backfired when the chickens pecked at my daughter's feet. We visit my in-laws a few times per month. At first, my mother-in-law wished I was vegetarian (as opposed to vegan). But she's a great cook and has now embraced the opportunity to discover different foods. She makes a great chickpea curry! She always makes a vegan dish for me, and makes sure the veggies and sides are vegan. I have noticed that the meat dishes are a little smaller now, and the rest of the crowd is encouraged to eat some of the vegan dish as a side. Small wins are great in my book!" Sandra: “My husband eats far less meat than he used to. He attempted to go vegan a few times but was doing it for me, not because he believed harming animals is wrong. Shopping has been contentious as he wants me to buy him things like cheese sometimes. I’m uncomfortable with buying cheese as it feels like I’m directly supporting animal cruelty. I refuse to buy it when he asks, and it has led to a few arguments. It is not easy to live with someone with different dietary views, but it is doable. What is harder is accepting the difference in values and capacity for compassion. For now, it seems to be better to compromise/accept the difference when there is a kid in the picture as I can oversee her diet and talk to her about why mommy and daddy have different views.” Janine: "My family stopped drinking and purchasing milk (other than plant-based) earlier this year, and they are also eating a lot more vegan options. My whole family is in tune with what I can and can't eat and my 13-year-old daughter is very diligent about checking ingredient labels in the store to make sure she is purchasing sometime I am able to eat (my family primarily does the grocery shopping). In general, there are fewer meat and dairy products being consumed. At first it was a pretty big struggle to have my family on board with my veganism – especially with my boyfriend being a meat specialist at work (he was a chef, charcuterie specialist, and butcher who worked in the industry for 20 years). He actually left the restaurant industry recently and does not do any butchery from home. He has been extremely supportive of my veganism and we have been working on plant-based meat and dairy alternatives at home together." Genny: “My partner has been eating healthier since he met me. He drinks a vegan smoothie made with our Vitamix every morning. He even has started to add greens and zucchini to it! My one veg-friendly roommate has started cooking more and getting ideas from me from my weekly Sunday batch food prep.” Kayla: “Although not in my household, I have helped to educate and encourage my sister in her food choices (she now does not purchase any cow/pig/other large animal products or milk.) Still working on chicken, cheese and eggs for her. I have also had an influence on a few friends who saw my veganism and then did research in their own to move towards vegan diets.” Alicia: “I believe that I have influenced my family to eat less dairy. I am straight-up honest about the dairy industry and why I don't want to support an industry of pain. My son was vegetarian for his whole life and was curious to try meat and did eat it for a year. I don't ever want to shame anyone for their choice to eat meat/dairy. In time, he came back around and saw that the suffering of animals was not worth the taste. Many of his meals are vegan as well, but he enjoys his cheese. Perhaps when he is older he will make the decision to eat vegan. One can only hope!” Nicole: “I became vegetarian when I was a teenager so my partner and sons have never known me as a meat eater. I became vegan just over 4 years ago when I realized how cruel the egg and dairy industry were. My sons, at the time, consumed meat like their father, but I never prepared it for them. I never preached to my partner or sons about veganism, but my decision to go vegan definitely sparked inquiry and very meaningful conversations with my sons. Within two years of me going vegan, they both went from omnivore to vegan as well. My partner still consumes meat, but not at home anymore. He has switched to vegan cheese and non-dairy creamers at home too. He has also reduced his meat consumption outside of the house. As Gandhi said, "Be the change you want to see in the world." I sincerely believe that my conscious choices and my willingness to openly discuss a more compassionate way to live (without judgement or preaching) has inspired my family.” Kelsey: “My boyfriend is eating way less meat and continues to dine with me more often without adding animal products to my final meal.” Ella has been able to influence a few of her roommates’ eating habits. One in particular: “She is pretty conscious about the environment and since learning of the effects that the meat and dairy industry has she has definitely made an effort to cut back on her unnecessary meat and dairy usage, which is a big woohoo for me because we can make yummy vegan food together.” Need help going vegan? Enroll in my free 10-day email course, How To Go Vegan. Wanna get serious about your plant-based nutrition? Wanna get strong as f*ck and show the world what vegan athleticism is all about? A badass coaching program can help. 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. #veganhousehold #vegannutrition #veganfoodprep

I had a new online client start training with me recently (on my basic “Fitness Kick in the Butt” program.) After 2 weeks, she just emailed me, concerned that she hasn’t noticed any changes in her physique yet, including pics and measurements. Here’s my response. (Use these pointers for your own fitness results, too!) Two weeks is an extremely short time in the scheme of things (I know, it might not feel that way!) I usually have my clients do measurements and pics every month at most, usually every few months, because change (especially lasting change) is slow. From your workout calendar I see you’ve done 6 workouts (which is great!) But 6 workouts alone won’t make much difference. 6 months of regular workouts, however, will. So, here are 3 things that are gonna have the biggest impact to your physique, moving forward: 1. Getting more comfortable with and proficient at weight lifting. You’re just starting out, so cut yourself some slack! You’re still learning the movements and your brain needs to figure out which muscles to use. We need to focus on increasing your weights steadily, while still maintaining perfect form of course. The types of weights that’ll really start to make a difference: 15 lb dumbbells for military press and Arnold press, 20-25 lb dumbbells for bench press, 25-30 lbs for bent over row, 40 lbs for sumo squat, 95 lbs (total bar weight) for deadlift, etc. These aren't be-all, end-all numbers of course, and they’re not meant to discourage you. The point is: strength training is something we’re in for the long haul, making continuous improvements (and getting continuous results) even after we’ve been doing it for decades. So, keep being consistent with your workouts, and keep challenging yourself with the weights you’re using. 2. Nutrition. The easiest way for us to tell whether your nutrition needs any tweaks is to track it. I know it can be an annoying process, but it’s extremely useful. We’d need to make sure that your overall calorie intake is in fact a deficit (since your goal is to lean out) but that it’s still supporting your training (hence our 2000 calorie goal, but that can be tweaked if needed), that you’re getting enough protein to support your strength training efforts, and that your other macros (fats and carbs) are in balance. 3. Cardio. Cardio conditioning can be an important piece of the fat loss puzzle - to complement your strength training. You seem to be going through your strength training workouts fairly quickly, so can we add 10 minutes of cardio (+ 2 minutes warm-up) at the end of each gym workout? Use whatever cardio machine you like (rower, elliptical, treadmill, bike, etc.) Warm up for 2 minutes. Then try 60 sec. at a very high intensity (8-9 out of 10 on the perceived exertion scale), followed by 60 sec. at a low intensity to recover (about 4 out of 10). Repeat for a total of 5 rounds; 10 minutes. Note: My client's response was that she felt much better, knowing all this! She knows things will get better once she’s lifting more weight and giving things more time. Consistency, after all, is where it’s at. Want to make sure your nutrition is on point? Wanna learn more about how to set your calorie and macronutrient goals so that they support - rather than sabotage - your fitness and physique goals? Download my brand new e-book for free! #fitness #consistency

’Tis the season for my Holiday Survival Guide! It’ll help you to stay fit and sane during a season of parties, temptations, and busyness. You'll get easy-to-use nutrition, fitness, and daily living ideas. Bonus: impress your guests with two delicious vegan holiday drink recipes that pack a flavour punch without all the excess calories. Download your copy now (it’s free, with no e-mail required), and let me know which tactic you’re going to implement first! DOWNLOAD YOUR FREE COPY NOW: In your Holiday Survival Guide, you’ll get: ✮ Quick tips for fitting in your workout even when your schedule is jam-packed ✮ A screenshot of my calendar, so you can see how I schedule my workouts and meals ✮ An offer to be your accountability buddy, should you need one ✮ Daily living and healthy habit tips to make sure you stay stress-free and fit this holiday season ✮ Jamaican ginger beer and slow cooker chai recipes from my cookbook Here are some kind words (and some inspiration!) from my vegan superhero client Sarah: "I just wanted to say ‘Thanks’ for your Holiday Survival Guide. It inspired me to get creative on scheduling my workouts over the next few weeks as I have a lot of other commitments coming up. I decided that I’d use the gym at work this morning and squeeze in a workout before work. I was hesitant to do it knowing I wouldn’t have as much time as usual, but remembered your advice last time I got super busy to at least do something instead of nothing! So, this morning I did the majority of the upper body workout #1, with only two exercises missing that I couldn’t fit in. I’ll be able to practice my chin-up negatives at home tomorrow and can add some bench press to my next workout. So, thanks as always for the good advice and kick in the butt. If someone told me earlier this year that I’d be getting up early just to make sure I could get four workouts in during an already busy week, I would never believe it. Bryan even commented on my level of commitment this morning. What have you done to me?!" Enjoy, and all the best for a happy, healthy, and fun holiday season! DOWNLOAD YOUR HOLIDAY SURVIVAL GUIDE HERE! #vegannutrition #holidaysurvivalguide #veganbeveragerecipe #consistency #healthyhabits

So, here’s the deal: I’ve been vegan since 2003. That’s back when the one vegan option at restaurants was a plate of iceberg lettuce topped with a few tomato slices. Obviously, we’ve come a long way since then! In working with my awesome vegan clients, here are the 5 biggest nutrition mistakes that I see and hear about all the time – and how to fix them. #5: Being a “junk food vegan”. We all know that “vegan” does not automatically mean “healthy”. Hey, French fries, Oreos, potato chips, and Skittles are all vegan! As one of my new clients recently e-mailed me, “I have no clue what my body needs for fuel. I've been eating vegan for a few years now, but I'm a junk food vegan.” Don’t deprive your body of what it needs – and sabotage your fitness goals – by eating too much nutritionally empty food. Make sure you take time to assess the nutritional quality of your diet. Track all the food you eat for a week (in an app like MyFitnessPal) and take a look at your overall calories, macros (ratio of protein, fats, and carbs), and major nutrients. Wanna go into much more detail? Download my 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 super healthy vegan dinners in 60 minutes or less. DOWNLOAD YOUR FREE COPY: #4: Cutting out animal products you used to eat without replacing them. If you just cut out all the animal products you used to eat and don’t replace them with a variety of plant-based foods, you’re setting yourself up for nutritional deficiency. You’re also creating a negative mindset of deprivation (as in, “I can’t eat that”, “I avoid that”) instead of creating a positive mindset of abundance (focusing on what you can eat more of, including foods you’ve never tried before). Need inspiration for healthy eats? I created a free vegan grocery list that contains more than 350 healthy items. I bet you’ll find some delicious foods you’ve never tried before! Rye berries, anyone? Or freekeh? (Did you even know that’s a food?) Amaranth, orca beans, shirataki noodles, farro, wakame, nutritional yeast? (OK who am I kidding with that last one, all vegans already use nutritional yeast on everything, right? RIGHT?) #3: Not having a bulletproof “food architecture” in place. Your “food architecture” is your environment and the habits you’ve built that determine what – and how – you eat. The more bulletproof your architecture, the more likely you are to maintain your health and reach your goals. I get all my clients to create a consistent meal prep routine that supports their fitness goals. Schedule some time each week to prepare a large batch of a healthy vegan entrée and some grab-‘n’-go snacks. Also plan your meals ahead (I even put them into my calendar, just like my workouts) and for bonus points, make use of time-saving options like a slow cooker or a grocery delivery company. Check out my book, Vegan Vitality, for more info on how to build a bulletproof food architecture that’ll support your vegan nutrition superpowers. #2: Not thinking critically, with an evidence-based mindset. Unfortunately, there’s a lot of complete bullshit that’s often associated with veganism: cleanses, detoxes, alkaline diets, juicing, and a host of fad vegan diets like 80/10/10, Raw til 4, fruitarian…the list goes on. All these things are not supported by research, based on major misunderstandings of how our bodies work, and sometimes even harmful. To make sure you’re doing something that actually works and isn’t harming your health, join our awesome community on Facebook where I keep you in the loop with legit research, de-bunk BS fads, and show you what to do instead. Also make sure you’re following plant-based organizations like the Physicians Committee for Responsible Medicine, which present evidence-based information. #1: Your nutrition isn’t aligned with your physical activities or your fitness goals. Most physically active vegans (or those who want to be active) don’t know how to create a nutrition plan that supports their level of activity and fitness goals. You need to make sure you’re getting the right number of calories, as well as the right nutrients and ratios thereof. If you don’t, you could be sabotaging your fitness results, plus it could be dangerous for your body! By the way, some athletes go vegan mainly to enhance their athletic performance. Done right, with careful attention to your nutritional needs, that can be very effective! Keep in mind that your diet will be different based on your preferred physical activity. For example, a strength athlete eats very differently from an endurance athlete. The former would focus more on protein, and the latter more on carbohydrates. Unfortunately, most people – vegan or not – don’t have (or follow) a nutrition or fitness plan. Which is why most people in our population are overweight and unhealthy. To avoid that, download my free food logging, calorie, and macro e-book. Learn how to set a calorie goal based on what you’re working toward with your fitness and physique, and get the low-down on macronutrient ratios. Don’t forget, you’ll also get full instructions for how to prepare a week’s worth of vegan dinners in 60 minutes or less! DOWNLOAD YOUR FREE COPY: About the author: Founder of the KI Healthy Living Academy, Karina is your go-to vegan health and fitness coach, providing a friendly kick in the butt that inspires and motivates you to live your best, healthiest, most plant-strong life. Author of 3 books, speaker, award-winning and certified online coach, 17-year vegan, and lover of chin-ups, Karina works tirelessly to ensure her clients skyrocket their energy, confidence, and plant-based health superpowers. Learn more about Karina (and what she's up to when she's not kicking clients' butts) here.

Dave Smith (chosen as Canada's Top Fitness Professional in 2013) hosts an excellent podcast all about living healthier, smarter, and happier. I was honoured to appear as his most recent guest. Listen below! We discussed: - How much protein you actually need - How your protein needs change depending upon your activity level - How to reach your protein goal on a plant-based diet - Why I went vegetarian, and then vegan - The short-term and long-term benefits of eating more plants (and fewer animal products) - Why a plant-based diet could improve your athletic ability - How to use positive dietary displacement - My current favourite vegan ingredient - And more! Check out the Make Your Body Work podcast here, and make sure you subscribe for awesome, actionable, no-B.S. content that will skyrocket your health and fitness! Ready to kick some [plant-based] butt? Apply to work with me in 2 easy steps! Fill out a quick 10-question application form, and you’ll automatically be taken to a booking page to schedule your free consult where we can talk in more detail about your goals, how I can help, and your action plan. #protein #veganprotein #vegannutrition 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.

Online training is a relatively new – and quickly growing – phenomenon in the health and fitness industry. More and more people have experienced its benefits first hand, but many people still wonder how, exactly, it works. The COVID-19 pandemic skyrocketed the popularity of online fitness training for two main reasons: gyms closed and personal trainers needed a way to continue working, and people all over the world needed effective workout options they could do from home. Well before the pandemic, in November 2017, I transitioned to a 100% online coaching business, working exclusively with vegans. (Here are my thoughts on my first year.) As many of my in-person clients were switching to online coaching, they asked a lot of questions like, “What is online coaching, exactly?”, “How does online training work?”, and “What’s in it for me?” I aim to answer all these questions for you here. I’ve worked with clients in person since 2011, and online since 2013. In June 2018, my husband and I purchased a property 6 hours away from our hometown. Our respective businesses needed to be completely mobile and independent of location. It goes without saying that online coaching can benefit the coach in this way – I didn't have to leave my clients behind, because location doesn't matter! – but let’s focus on what you, the client, can get out of it. What, exactly, is online coaching? Online coaching is the most flexible, cost-effective, kick-ass way to reach your fitness goals in the known universe (OK, so I might be a bit biased). If you want to work out where and when it's convenient for you – instead of relying on someone else's location and availability – at the fraction of the cost of in-person fitness training, online coaching could be for you. You can get fit even if your schedule is crazy and your budget is tight. Pretty sweet, right? Jonathan Goodman, founder of the Personal Trainer Development Center, puts it this way: “Online training is a new and exciting way for me to offer my clients what they need, when they need it, without the limitations and expenses of the gym so that I can offer a better, and more cost effective, service than an in-person trainer.” Some folks imagine online training to mean live workouts with a trainer on Zoom. Others assume it involves Masterclass-style online courses, or following along with pre-recorded workout videos. Usually, online training doesn't involve any of these things (at least, our programs don't!) Every coach runs their online programs a bit differently, but every one of us is providing our clients with fitness and nutrition guidance, detailed workout plans tailored to your specific goals, ongoing support, and a virtual kick in the ass. It can be as simple as e-mail-based coaching, or as in-depth as video coaching sessions coupled with a specialized app you use to access workouts, track progress, and report to your coach. For an in-depth discussion on online coaching and how it can be far superior to in-person coaching, check out this podcast episode with my colleague Dawn Joseph. So, what do I get with online coaching? Our programs are just one example of how online training can work. While my team and I work only with vegans, the basic structure of our programs could apply to any type of online coaching. I’ll describe them here so you can get a sense of what to expect. With our coaching programs, you get customized workouts created specifically for you and your goals. Every client is different, so in 12 years of working with clients, we've never given 2 clients the same workout program. We work with whatever each client prefers and has available, including their own homes, outdoors, or local fitness facilities. You also get plant-based nutrition coaching where you'll make changes one small - but powerful - habit at a time. We make sure that your nutrition supports your fitness and physique goals, including pre- and post-workout nutrition and any food-related lifestyle habits a client needs to work on. Oh, and I’m the master of creating food prep “hacks”, so I teach our clients those, too! (Like how to prepare a week’s worth of vegan dinners in 60 minutes or less.) We don't give clients prescribed meal plans for the simple reason that they don't work. A diet plan is not empowering; it takes you away from your own decision-making process - which you need for long-term success. Not to mention, fitness coaches are not within their scope of practice to provide meal plans, even though many do so anyway! Only registered dieticians are legally qualified to create specific meal plans for their clients. Instead of restrictive meal plans, we empower you to take charge of your own nutrition in a way that works for you - and get amazing results in the process. With online coaching, you also get personal support from your coaches throughout each month. The level of communication ranges from e-mail and in-app text messaging for our most basic plan, to unlimited text and video messaging, and video exercise form analysis for our more “high-ticket” plans. So, you’re basically getting a friendly virtual kick in the ass, access to world-class individual coaching and support, plus all the know-how you need to nail your fitness goals – whatever they may be. The nuts ‘n’ bolts of our online training We aim to keep things as simple as possible while still delivering mind-blowing results. We use 2 apps in our coaching: one for workouts and communication, and the other for nutrition tracking. Scheduled coaching calls are done via phone or Zoom; whatever each client prefers. This may sound like a lot of tech, but it’s really not a huge time investment. After a short initial learning curve, our clients spend most of their time focused on their workouts, nutrition, and overall badassery, not spending hours glued to their phones or computer screens. It takes 2 minutes after a workout to enter weights used and reps performed, and 5 minutes to create a food log for the day (less if you eat similar things every day.) That’s a pretty good investment of 7 minutes, if you ask me, especially because your coaches can see all your info immediately. Online fitness coaching involves ongoing and continuous support, not just scheduled sessions. If a client needs help, they can reach out at any time. We see details of every single workout our clients complete, and every single meal they eat. Fitness coaching For our fitness coaching, we use a robust app called Trainerize, available as a mobile app and on desktop. Our clients receive workouts, log them as they get done, and track their progress. We get automatic notifications whenever a client completes a workout (how’s that for accountability?!) and we can easily keep tabs on everyone’s progress. Clients also have the option of saving – or printing out – their workouts as PDFs if they like. Nutrition coaching We use MyFitnessPal (with which most people are already familiar) for nutrition coaching. Our clients log their food and we can automatically see their entries without them having to send us anything. Keeps things nice ‘n’ simple. During the week we keep tabs on each client's daily food logs. Every Sunday, clients send us screenshots of their macro and calorie averages for the week. Food logging in an app isn't for everyone. A few of our clients (like those with histories of disordered eating patterns, for example) choose to track their meals in other ways, like sending us photos of their meals. Others don't track their nutrition at all. Communication All communication with our clients takes place within our coaching app. Each client has a private Coach Chat with their coaches. We also have a Team Chat where all our clients can ask questions and get ideas, a vegan cooking group, and various smaller focus groups for specific topics. Who can benefit from online coaching? A huge variety of people can benefit from online fitness and nutrition training. I’m one of those people myself! (I think it’s important that all coaches have their own coaches.) You may be an especially good candidate for online coaching if one or more of the following describes you: You’re looking for a coach with specific expertise or within a specific niche Great coaches often have very specific types of clients they’re best suited to working with, given their qualifications and experience. As a client, you can seek out a coach who precisely suits your needs, even if they live in a different city – or on the other side of the planet. We work exclusively with vegans who want to get super strong. (We do work with clients who aren’t currently vegan if they’re looking to make the transition and need support.) If you’re looking for a “quick fix” 30-day challenge, we're not for you. If you’re looking to compete in a physique competition, we'll refer you to someone else. But if you’re looking to make weight lifting a priority in your life and want to show the world what plant-based strength is all about, let’s talk! Our online client Susi says: “I was able to connect with a vegan personal trainer even though she lives in another part of the province. The vegan part was very important to me as I also follow a vegan diet and needed to work with someone who 'gets it'.” With online coaching, you can work with a highly qualified coach who suits your needs from anywhere in the world! You live in a remote location People who otherwise wouldn’t have access to personal training can now have a coach! For example, one of our clients lives smack in the middle of Outback Australia, 1000 km away from Darwin. The tiny town gets their food delivered every 2 weeks on a giant truck. This is not someone who’d normally have access to an in-person trainer, but she now gets customized workouts, video check-in sessions, progress tracking, exercise form checks, nutrition coaching, and a friendly kick in the ass to take her fitness to the next level. Another past client lived on a tiny, boat-access-only island off Bermuda. No cars, and only 20 houses total. This client needed to work out at home for logistical reasons, so she had me create workouts for her and keep her accountable. You have a very full schedule Scheduling is a non-issue with online coaching. Instead of being stuck with someone else’s schedule (i.e. a trainer at a gym), you work out when and where you want, but still get the benefit of a structured program and ongoing support from a coach. We can also be much more flexible with your workout programs than a typical 60-minute gym session. Due to demanding work schedules, for example, many of our clients split their workouts into five 20-minute sessions per week. Others will do cardio in the morning and weight lifting in the evening. Still others will do most of their workouts for 45 minutes at the gym, but also have back-up 15-minute home “quickies” on hand for days they’re extra busy. Sometimes a bit of experimentation is necessary (e.g. switching evening workouts to morning workouts to ensure they get done), but we create workouts to accommodate your schedule – no matter how full it might be. A past online client Katherine says: “One of the main benefits of online coaching for me was the fact that I could work out in my neighbourhood at a time that worked well with my schedule. I also really liked being able to have accountability for every workout that I did, by inputting the weight and reps that I did for each exercise and sharing that with Karina through the fitness app. It was so easy and helpful!” You travel a lot Maintaining and improving your fitness can be challenging if you travel a lot. Having a plan of action and the support of a coach can certainly help! One of our clients travels so much that she gets a new set of 3 travel workouts every month (in addition to home and gym workouts). We create challenging (and quick) body weight workouts for clients who won’t have access to any equipment while travelling. One of our clients is travelling for work this week, and wasn’t sure what equipment her hotel’s gym would have. We got her to send us a quick video clip of the gym when she arrived, and we then put together a workout she could do during her stay there. You want to work out at home You don't need to go to a gym, if you don't want to! Many of our clients train in their own homes for various reasons, like taking care of young children, living in remote locations with no gyms available, or just simple convenience. You can skyrocket your fitness with the right set of body weight moves coupled with a few simple (and inexpensive) pieces of equipment. Our clients’ home gyms range from a $20 set of resistance bands to a full garage gym with a squat rack and bench press. You’re on a budget Online coaching is cost effective. You're not paying a coach a high hourly rate (plus club overhead), so you can get better training at a fraction of the price. Rather than booking hour-long sessions at the gym each week, online coaches can provide ongoing (and better!) support as you work toward your goals. What type of client might not do well with online coaching? If you’re the type of person who needs an appointment with a trainer at a gym in order to work out, online coaching might not work for you. You're gonna need some level of self-discipline to get the most out of online coaching. You get structure, direction, support, and accountability of course, but it’s still up to you to get done what you’ve set out to do. Online coaching is a great way of empowering yourself to take ownership of your fitness and build bulletproof health habits. It could be what you need to level-up your fitness! 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.

Meet Katherine: an amazing plant-based garden coach, landscaper, and professional organizer extraordinaire. She’s an active member of my Vancouver Women’s Weight Lifting Meetup Group (which holds workshops on different strength training topics every month), and has been gardening in our city of Vancouver since she moved here 12 years ago! When we started working together, Katherine’s main goals were to make exercise consistent, keep workouts fun, and fit in training even around a busy work schedule. She also wanted to refine her already excellent vegan diet to ensure it was supporting her hard work in the gym. After 6 months of online coaching, Katherine had completed her first-ever chin-up (a major feat of upper body strength!) and had made regular, intentional exercise part of her weekly routine. Mission accomplished! Here’s some insight from Katherine on the benefits of online coaching, changes and adjustments she had to make in order to improve her fitness, what good health means to her, and more. What was easy for you as you got started with coaching? Motivation was easy for me as I started because I had someone to help hold me accountable to the goals that I had set. As you were getting started, what were some challenges you faced? I think that one of the biggest challenges for me was to maintain timely contact with Karina. She was always there for me and timely in her correspondence, but I did not always do the same for her. What are some of the day-to-day changes/adjustments you had to make (and continue to make) to maintain and improve your fitness? Some of the day-to-day adjustments that I have made and continue to make are around fitting in fun, functional and challenging workouts in my daily life while the rest of my life is not always easy to predict, schedule wise. Keeping up the motivation can also be a bit challenging, but it is nice to know that I feel better when I exercise so that is usually good motivation. What does health mean to you? Why is good health important to you? Health means a good wholesome lifestyle, where exercise, diet, fun, relaxation, creativity, contribution, connection and personal growth and development are all working together to create a vibrant and peaceful way of life. Good health is important to me because it means that I am able to do the activities that I love and that I am able to be a good daughter, friend, colleague, and partner in life. How has fitness and nutrition coaching helped you to reach your goals? Karina's steadfast coaching has helped me achieve a long-term goal of doing my first chin-up! The nutrition side of coaching definitely helped me become more aware of balancing out my macronutrients (fat, carbs, protein). Karina was able to provide simple, tasty recommendations on how to increase my daily protein intake, and as a consequence balance out the rest of the macros. In your experience, what are the main benefits of online coaching (versus in-person coaching)? One of the main benefits of online coaching for me was the fact that I could work out in my neighbourhood at a time that worked well with my schedule. I also really liked being able to have accountability for every workout that I did, by inputting the weight and reps that I actually did for each exercise and sharing that with Karina through the Fitness Builder app. It was so easy and helpful! What’s your secret superpower? I think that my superpower is being able to be slow and steady. : ) Want your own online vegan personal trainer? Wanna level-up your health and fitness, and show the world what plant-based athleticism is all about? Check out my award-winning fitness and nutrition 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. #consistency #clientspotlight #veganfitness

Meet Susi, the vegan powerhouse! She’s been working with me as an online client for 3 months. I wanted to share her health and fitness story (which is just beginning!) because I know you’ll be inspired to start - or maintain - your own. Susi has some excellent wisdom to share when it comes to tackling tough challenges, taking control of your own health, making fitness a priority, and creating habits that can be maintained consistently. She’s overcome some pretty major surprise health issues in recent years, and a severe car accident that left her with lifelong physical issues we need to consider when training. When we first started working together, here’s what she wrote about her goals: “I really really really want to get into the habit of making consistent healthy food choices even when I am pooped from work and feel like flopping on the couch and eating veggies and hummus or chips and salsa/guac. It is important to me because I want to grow old in a healthy state of mind/body/spirit. I haven't found anyone who understands vegan eating who has also coached me for fitness. So I try to adjust the plans that are given. It doesn't work, it's not sustainable, so I give up. And go buy some yummy chips.” And her #1 priority? “CONSISTENCY with fitness and healthy eating. Finding a program that I can make a habit so it's sustainable.” So, 3 months in, I’d like to highlight Susi’s impressive commitment to her fitness and nutrition. In the scheme of things, 3 months isn’t a very long time. But she’s made some amazing changes already, and I’m excited to see what’s in store for her in the coming months! Susi (and Sir Magnus) having some fun posing for a friend while building a shed. What was easy for you as you got started with coaching? The easiest part for me were the exercises because I have been a gym rat on and off for 30 years. So I was familiar with a lot of the moves. As you were getting started, what were some challenges you faced? My greatest challenge was getting into a routine, which is why I signed up with Karina. What are some of the day-to-day changes/adjustments you had to make (and continue to make) to maintain and improve your fitness? The adjustment I had to make was mostly mental and it went hand in hand with my challenge - getting into a routine. My schedule is such that I work 4 10-hour days, so working out before I go to work wasn't feasible, and getting to the gym after work felt like it was going to be a challenge because I am typically exhausted from the work day. Also, the gym is typically slammed then so it's hard to get on equipment. In addition, my schedule is Tuesday to Friday one week, then Wednesday to Saturday the next. Then back to Tuesday to Friday and so on. I needed to figure out which days I was going to go, and make that mental shift to just do it. No excuses. We started with gym days being three days a week, and now I am up to four. I have scheduled my time so I go Saturday to Tuesday to the gym - no matter what. Some weeks that means going after work, but because I know I have to go it doesn't feel like a challenge anymore. I also learned that the gym is pretty quiet Saturday evenings so it's nice to go there as there is a lot of equipment available! What does health mean to you? Why is good health important to you? When I was younger, good health used to mean going to the gym to look good physically. Then life threw a few curveballs that left me unable to exercise for the better part of three years. I had gained weight and was physically weak. The asthma that I did my best to pretend wasn't really there, ramped up. It was a physical and mental blow. Once I got the go ahead to workout again I realized that looking good and what the scale said was no longer my goal. (Yet another mind shift - does this only happen when you are middle aged?!) I am 47 years old and want to ensure that as I age I have strong muscles and bones. I want to eat whole foods that support my physical goals and also keep this machine functioning optimally. How has fitness and nutrition coaching helped you to reach your goals? ACCOUNTABILITY! I know Karina is going to be checking in so I make sure I get things done! This has helped me with the short term goal of getting into a routine. (My long term goal is continued consistency with my health and going to the gym.) Karina listens to what your challenges are and works with you to come up with a plan. She also understands what it means to have areas (back and hips for me) that are weak from injury or trauma. The workouts I have been provided are personalized to take that into consideration, which allows me to get strong without compromising my back or hips. And a bonus...although I had 'let go' of looking good physically, the consistency has paid off in that not only am I stronger than ever, but I am also seeing definition I hadn't seen in years!! Yay! In your experience, what are the main benefits of online coaching (versus in-person coaching)? The main benefits of online coaching is that I was able to connect with a vegan personal trainer even though she lives in another part of the province. (The vegan part was very important to me as I also follow a vegan diet and needed to work with someone who 'get's it'.) Also, there is more flexibility with online coaching because it's not another appointment I have to schedule and drive to - we meet up via Skype so I can schedule it when I know I am home. I love the apps that Karina uses as it allows me to touch base with her when I have questions, get new workout programs (which has videos illustrating the moves) and record my food diary. OK seriously. Look at those plant-powered guns! Is consistency paying off or what?! What’s your secret superpower? Consistency. Karina sent me a brilliant article about consistency and how important it is even on days when you feel like you can't lift half the weight you normally do. When I am tired and don't feel like going to the gym, I repeat my mantra 'consistency' and it gets me there. I may not feel strong that day, but as long as I go I know I am on the right path. I also like to joke I am a purple ninja faerie princess...so consistency ensures that I maintain the strength needed to go along with that title too. Want your own vegan personal trainer? Wanna level-up your health and fitness, and show the world what plant-based athleticism is all about? Check out my fitness and nutrition coaching programs. 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. #veganfitness #consistency #clientspotlight

Many of my clients often feel “stuck” when it comes to preparing – or buying – healthy vegan snacks that will support their hard work in the gym. I get my clients to create an action plan each week not only for their meal prep, but for their snack prep as well. I need to eat a lot of food each day and I have very limited available time, so I know a thing or two about preparing delicious vegan snacks that will support your fitness goals without taking up hours in the kitchen. Below you’ll find my list of 21 easy and delicious vegan snacks that will help you kick ass at (and recover from) your workouts. My list focuses on snacks you’ll make yourself, but does include a few store-bought gems as well. 1. Homemade trail mix Buy ingredients in bulk, throw 'em together, and you've got homemade trail mix with the exact ingredients and ratios you want. For bonus points: store in small single-serving containers so you can grab 'n' go. 2. Sliced apple or banana with peanut or almond butter Simple as that! 3. Dry roasted edamame I buy the Seapoint Farms brand. A delicious way of amping up your protein intake. Eat as is, use as a salad topping, or add to your trail mix. 4. Peanut butter chickpea energy balls I make 2 week's worth of these and freeze them. I use agave instead of honey (and not nearly as much as the recipe suggests), and make my own oat flour in the food processor. I also sometimes add hemp hearts and unflavoured brown rice protein powder. Here's the recipe. 5. Homemade granola Make a big-ass batch and it'll keep for 2 weeks. Below is the basic recipe; add your choice of additional ingredients like shredded coconut, pumpkin seeds, dark chocolate chips, or slivered almonds. The Grub: 4 cups rolled oats 1/4 cup olive oil or melted coconut oil 1/4 cup agave nectar 1/2 tsp cinnamon The How To: Preheat oven to 300ºF and line 2 rimmed baking sheets with parchment paper. In a medium mixing bowl, mix all ingredients until well combined, then spread in a single layer onto baking sheets. Bake for 50-60 minutes, stirring every 15 minutes, until granola is lightly browned and crunchy. 6. Roasted chickpeas A crunchy snack that packs a protein punch. Use whatever seasoning you like! Simple salt 'n' pepper? Smoked paprika? Spicy curry? The Grub: 2 15 oz cans chickpeas 1.5 tbsp olive oil or melted coconut oil 1 tbsp seasoning of your choice The How To: Preheat oven to 400ºF. Rinse chickpeas in cold water, then blot dry with paper towel. Place chickpeas in a rimmed baking dish in a single layer. Drizzle with oil and seasoning, and mix to distribute. Bake for 45 – 75 minutes, stirring every 20 minutes or so, until chickpeas are crunchy all the way through and have turned medium brown. Each oven varies, so make sure you test your chickpeas starting at about 45 minutes. You’ll want your chickpeas to end up similar to corn nuts in texture – nice ‘n’ crunchy! 7. Veggies + hummus Self-explanatory! You can even buy pre-cut fresh veggies and pre-made hummus if you're super short on time. Here's a unique (and easy) hummus recipe if you want to make your own. 8. Smoothies I put together 2 weeks' worth of smoothies at once. I place all the below ingredients into individual storage containers (or Ziploc bags) and freeze them. Then all I need to do is add plant-based milk and I don't have to pull out 7 different ingredients every time I want a smoothie (which is daily). My smoothie ingredients (get creative and invent your own!): - mixed berries - rolled oats - ground flax seed - hemp hearts - chia seeds - peanut butter - flax oil ...and I add soy milk right before blending. 9. No-bake energy bars These are delicious and will take you 10 minutes - tops - to throw together. Here's the recipe. 10. Coconut yogurt and fruit If you're lucky enough to live in Australia, that's where I found the best damn non-dairy yogurt I've had in my 15 years of being vegan. It was mind-blowing. Here at home (Canada) I enjoy the Yoso brand coconut yogurt. 11. Baked tofu + dipping sauce Another protein-packed snack to fuel those badass gym workouts. Baking tofu gives it a lightly browned, crunchy outside, while keeping it soft on the inside. The Grub: 1 package (350 g) extra firm tofu, cut into 3/4”-by-3/4” cubes Juice of 1 orange 1 tsp chilli powder 1/2 tsp ground black pepper 1 tbsp agave nectar 1 tbsp toasted sesame oil 1/4 cup low sodium soy sauce 2 tbsp rice vinegar 3 cloves garlic 2 tbsp fresh ginger, finely chopped The How To: Preheat oven to 400ºF and line a baking sheet with parchment paper. Place tofu on baking sheet in a single layer. Bake for about 25 minutes, flipping tofu cubes halfway through, until evenly browned and slightly crispy on the outside. To make the dipping sauce, place all remaining ingredients in a blender and process until smooth. 12. Popcorn If you steer clear of slathering your popcorn in (plant-based) butter, it's a very low-calorie snack! I make stovetop popcorn in coconut oil. Absolutely delicious. If I'm extremely low on time (or not at home), I'll sometimes buy the Angie's brand "Boom Chicka Pop" popcorn. The Grub: 1/4 cup coconut oil 3/4 cup popcorn kernels 1/2 tsp salt The How To: In a large saucepan or Dutch oven, heat coconut oil over medium heat for 2 minutes. Drop in three popcorn kernels, cover, and wait ‘til you hear at least one pop. That’s your cue that the oil has reached the correct temperature. Add salt and the rest of the popcorn kernels, cover, and gently shake the pot (wearing oven mitts!) every 20 seconds or so to prevent burning the kernels. Once popping has slowed to about once every 3 seconds, remove saucepan from heat and uncover immediately to let steam escape. 13. Homemade tortilla chips + salsa Homemade tortilla chips are super easy to make. Store-bought are OK too, but you won't be able to decide on your own seasonings (or oil content)! Tortilla chips The Grub: 6 corn, wheat, or gluten-free tortillas 1/4 cup olive oil or melted coconut oil Salt and pepper to taste 2 tsp your choice of additional seasoning (optional) The How To: Preheat oven to 350°F and line 2 baking sheets with parchment paper. Stack tortillas on top of each other. Using a sharp knife, slice the stack into eighths. Place tortilla wedges in a single layer on baking sheets. Brush lightly with oil, then sprinkle with salt, pepper, and additional seasoning (if using). Bake for 6 to 10 minutes, until edges are lightly browned. They can burn quickly, so check every minute or so starting at 5 minutes. Tortilla chips will continue to crisp as they cool. Tomato mint salsa: The Grub: 2 medium tomatoes, diced very small 1 tsp olive oil 1 tbsp fresh lime juice 1/4 cup green onion, chopped 2 tbsp fresh mint, chopped Salt and ground black pepper to taste The How To: In a medium bowl, stir together all ingredients. Let stand 5 minutes. 14. Primal Strips vegan jerky Primal Strips are one of my absolute favourite snacks. It's the most delicious vegan jerky on the planet, and provides 10 grams of plant-based protein per strip. These were one of my main protein sources while adventuring in the Australian Outback! I buy them, multiple boxes at a time, on Amazon for much less than in stores. 15. Baked beans on toast (or with baked potato) Inspired by our friends Down Under, I love baked beans on toast. I don't eat a lot of bread though, so I most often have 'em with a baked potato (cooked in the microwave). Here's a pic from our Australia adventure a few months back. 16. SimplyProtein bars & chips SimplyProtein makes excellent protein bars and protein chips (yes, I said protein chips. They're surprisingly tasty!) Much lower in sugar than other protein bars. 17. Kale chips What vegan snack list would be complete without kale chips?! Here's a detailed how-to and recipe. 18. Chia pudding Chia seeds are very filling, given their ridiculously high fibre and protein content, so this recipe makes a great between-meal snack or post workout energy source. The Grub: 2 cups plant-based milk 1/2 cup chia seeds 1/4 cup unsweetened cocoa powder 2 tbsp agave nectar or maple syrup 2 tbsp dark chocolate shavings (optional) The How To: Combine plant-based milk, chia seeds, cocoa powder, and agave nectar or maple syrup in a bowl, and whisk until well mixed. Place in fridge 2 hours or more (best if left overnight). Stir well before serving, and add a few tablespoons of plant-based milk to alter thickness, if desired. Garnish with dark chocolate shavings (optional). 19. Vegan quesadillas These could be an entire meal if you add some steamed greens or a side salad, but they make a filling snack on their own. I use whole wheat tortillas, Daiya cheddar shreds + grated Earth Island mozzarella slices, Yves Cuisine veggie ground round, salsa, green onion, and a dash of smoked paprika. Y'all (hopefully) know the quesadilla-making drill: Heat a bit of oil (or plant-based margarine) in a frying pan. Add a tortilla and quickly spread all ingredients evenly on one half of the tortilla. Fold the other half over to cover the filling. Cook a few minutes ('til lightly browned) on each side. 20. Protein shake When you're short on time, a protein shake can be a quick 'n' easy snack to tide you over 'til your next meal. I like the SunWarrior and North Coast Naturals brands of brown rice protein powder, but there are countless plant-based protein options including pea, pumpkin seed, hemp, and soy. 21. 70% dark chocolate My snack list wouldn't be complete without my favourite - 70% dark chocolate! I have a square or two almost every day. My favourite brand is Lindt. Recipes featured in this post are from my book, Vegan Vitality. Photos by John Watson. Want your own vegan personal trainer? Wanna level-up your health and fitness, and show the world what plant-based athleticism is all about? Check out my fitness and nutrition coaching programs.