Fitness On A Vegan Diet

“You never fail until you stop trying” – Albert Einstein

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  Being a personal trainer and going on to a plant-based diet is still a relatively new thing. It was the culmination of many events in my life but now it seems like a decision that I can’t belive took me until aged 29 to reach.

  Going on a plant-based diet is a way of blocking out all the noise that has surrounded you since you were young about the ability of your muscles to be strong. It is a way of ignoring all the messages about what made you big, all the messages about what to drink for healthy bones, all the messages about what supplement to buy for your heart – they were all pretty much a way to make money out of you for little-to-no benefit other than for the producer. In fact, their benefit was often at the detriment of you.

Today we are smarter. The internet and the accessibility of the scientific research gives us the opportunity to find out for ourselves and turn off the noise that surrounds you as we go about our lives. Furthermore, we’ve become bored by ads knowing full well their intention.

“My Goal is to help 5,000 people start on to a vegan diet and thrive with healthy nutrition, expert exercise and mindful relaxation practices. This is my way of helping people with the three largest components of their health; their nutritional, physical and mental health.”

By providing 3 workouts, 2 nutritional plans and 1 relaxation exercise every week I am providing the foundation for people to follow a plan that works.

The information is based on the principles outlined above and are targeted for people who have a very busy schedule, people who don’t have time to research all the facts, people who want to learn about the benefits of the plant-based diet and people who are bored with hearing the noise.

For my community is everyone who wants to be the change in the world they want to see. It’s my way of effecting the world, one healthy person at a time. The future is bright if the future is plant-based. Be a part of it and know that every day you are making the difference.

Want to Lose Bodyfat? Try these 5 Essential Exercises…

5 Essential Exercises to Burn Body Fat

Exercise 1: Rowing

If you want to hit the whole body quickly and you want to boost your metabolism to burn fat then rowing is one of your must-do exercises. It targets the whole body, ‘what you put in – is what you get out’ in this case.  When you see your times getting lower with each practice you’ll be inspired to go harder again and again! I’ve witnessed benefits in every age group of client I’ve worked with this exercise.

KEY APPROACH:

Set a maximum 1000m or 2000m distance and try to complete it as fast as possible. Make the stroke as long and as powerful as you can. Try at the start of your workout 2x a week.

Exercise 2: Sprints

Running is the second most natural thing for your body after walking. Sprinting at maximum speed will get lipids (stored body fat) out of storage and into your bloodstream quickly.

KEY APPROACH:

Try one minute on, one minute off to start with on the tredmill. Get 10-15 rounds out on a speed that matches up to a 7/10 for you. Once you’ve got that done you can reduce the time resting to 30s instead and see if you can complete it at the same speed. Try this 2x a week after your weight training workout.

Exercise 3: Spinning

Pressing a 20kg weighted wheel in revolutions as fast as you can is almost the definition of high intensity interval training. Spinning is a powerful way to break up the monotony of regular cardio with powerful tunes and a group mentality.

KEY APPROACH:

Put the resistance up so high that you can’t turn the wheel when sitting on the seat. You’ll need to stand up to get momentum. Once you’ve got momentum go hard for a maximum of 30sec and then turn the resistance down and spin lightly for 90sec while sitting back down. It may sound easy now, but trust me the 1:3 ratio of work to rest works a treat when the 30 sprint is done at maximum intensity. Complete this 8x at the start of a workout 1x a week.

Exercise 4: Pull Ups

Asking you to lift your bodyweight from a hanging position is where many of my clients have closed down mentally and said; “There’s no way I can do that!”.

EVERYONE can do it, you just need adjustments to suit your capabilities. Your 30-40% stronger on the way down (negative phase of movement). So practice that. This exercise improves your posture, it uses the largest and most powerful muscles in the upper back and will boost fat burning hormones (HGH) in the bloodstream.

KEY APPROACH:

Knock out as many pull ups as possible every set for 8 rounds – 2 minute rests between. If you can’t pull up (yet) use a box, a band or jump up to get yourself above the bar. Slowly lower yourself into the full hanging position and repeat for 3-5 reps. Also complete 8 times. Try to do this minimum 2x a week.

Exercise 5: Resistance Band Squat Jumps

Boost balance, proprioception, speed and power with this squat jump exercise that will give the body every reason to start breaking down energy stores to provide energy for explosive movement.

KEY APPROACH:

Using a resistance band just above the knees, walk sideways like a crab to engage your glutes for 20 reps each side. After you’ve prepped/activated for jumping, stand with your hips slightly wider than hip width and the feet pressing away from one-another on the ground. Squat down into a deep position and jump up and tap the feet (using only the toes) on the ground with the legs together underneath you, immediately spring off the toes back down into a deep squat position – its like a star jump but with a squat and a band.

Do 20-30 reps 5x with a 60second rest between each set. You’ll be sweating, burning, activated and filling with pride at how hard you’re working just using your body and a band.