You already know who you need to send this to.

 This isn’t a before & after where I look at the first clip and wish I could go back and change my body.

I actually feel so much love for that version of me. She showed up for herself on a lot of really hard days. She kept training, moving her body, and trying to take care of herself even when her body wasn’t responding the way she wanted it to.

Last year was a really hard one for me. I was navigating high cortisol and everything that came with it. Changes in my nutrition, training, sleep, mental health, energy, and how I felt in my body.

So when I look at these two versions of myself, I don’t see one body that’s “better” than the other. I see two seasons of the same woman doing her best to take care of herself.

Being able to train hard again, have my body respond well, and exist at a more peaceful baseline feels like the biggest blessing. I don’t take it for granted for a single day.

In January, I decided to hire thebodybuildingvegan to coach me through my return to the stage, and I’m so grateful I did. Having his guidance, experience, and outside perspective has allowed me to approach this season with so much more intention and trust in the process.

Transformation doesn’t have to begin with deciding there’s something wrong with you. You can love your body exactly where it is, and still want to see what it’s capable of.

And, you can choose to build a life where your own thriving doesn’t require another being to suffer. That’s a huge part of why bodybuilding as a vegan means so much to me.

Every time we choose compassion, question what we’ve been taught is necessary, and make choices that don’t require exploiting another being, we remember the role we play in creating a kinder, safer, happier and healthier world.

If you want to feel more vibrant, stronger, or more confident, you’re allowed to feel proud of how far you’ve come AND still dream about what’s next.  

 Connecting with so many other like-hearted vegans has shifted so much for me.

There’s no better feeling than when your choices, values, and the things you’ve built your life around aren’t up for debate, and you get to just exist as yourself.

I’ve learned that healing and growth don’t only come from doing the deep, hard work alone. Sometimes they come from letting yourself rest, play, and be witnessed and supported by people who are walking a similar path.

That’s exactly what I felt the first time I was in a space like this, and it’s exactly why we created vegansquadretreats 

If any part of you is craving a space where you don’t have to shrink, explain, or perform, this is your sign!Join us for the first Vegan Squad Retreat in Florida, January 29 - February 1, 2027.

Check here for more details of the retreat:https://vegansquadcoaching.com/retreat

 Tell me you have a sweet tooth without telling me you have a sweet tooth.

I’ve always had a sweet tooth. Fun fact: I actually ran a vegan baking business for 3 years.

I started it because I wanted to recreate all of my favorite desserts without the animal products, and make them so good that everyone could enjoy them, whether they were vegan or not.

And that’s one of my favorite things about vegan food: you can enjoy the desserts you love without dairy, eggs, or other animal products.

You don’t have to give up the foods that bring you joy to make choices that are more compassionate toward animals.

There are so many incredible people and businesses creating alternatives that make it easier than ever to choose differently, without feeling like you’re missing out.

My sweet tooth definitely didn’t go anywhere. If anything, going vegan made me even more excited to discover new favorites!

If you could only pick ONE vegan dessert, what would you choose?

Why isn’t this the norm (and I don’t mean watermelon cake - that was all Alex’s idea) - why isn’t kindness the norm? Why don’t we treat all beings with respect.

 If we can build impressive physiques, maintain optimal health, enjoy great tasting foods and feed our families without killing animals, then why do most still choose to?

 If you love animals you can’t also eat them too. Let’s all realize we can make an impact.
 
We can choose to be vegan. And vegans can choose to continue speaking up.
 
Thank you consciouslivingwithali , yourveganmentor1 and myplantbasedfriend for creating a vegan house with me. 
This has been such a needed place to fill my cup and live with others who share these values. I love you all.

10 years ago, my plant based friend made one of the most important decisions of her life: she went vegan for the animals.

Since then, veganism has had a meaningful impact on every part of her life.

It has helped Melissa feel more connected to all beings, find meaningful work that creates a positive impact for animals and the world, and find her chosen family and a community that shares her values.

For years, Melissa felt alone in her decision to live vegan. Her commitment to the animals was so strong that she knew she would rather stand alone than go back to eating animals.

Today, she’s grateful to have found a community of people living by the same values—and to help create those connections for others through vegan squad coaching.

10 years of choosing compassion, standing up for animals, and working toward a better world.

I’m less than 3 months out from starting prep for my return to the bodybuilding stage, and yes, I still eat meals that are “off plan”.

Learning how to intentionally include my favorite foods into my diet completely changed my relationship with food and helped me make sustainable progress.

Giving myself permission to enjoy food without guilt has made it so much easier to stay consistent with the things that actually move me toward my goals.

I can eat for performance, hit my protein, prep my meals, fuel my training and go out for a meal I enjoy.

I’m currently putting together the vegan squad coaching Muscle Building Cookbook with amazing high-protein, macro-friendly recipes from all of our coaches, because we want vegans to have more options than the same few boring meals on repeat.

Trying to increase your protein intake? Here are some easy high protein swaps for the same amount or less calories! (p.s., the daily minimum is 55-70 grams!)

1.) Textured Vegetable Protein (TVP) for Oatmeal

- 1 serving of oatmeal is 150 calories for 5 grams of protein
- 1 serving of TVP is 90 calories for 13 grams of protein
- TVP is a dehydrated soy protein. You can rehydrate it with any liquid!
- Sub for oatmeal: Combine TVP with 3/4 cup soy milk, vanilla protein powder, cinnamon, & pumpkin spice. Cook in a pot, the way you’d cook steel cut oats.  Add berries or fruit! (415 calories, 44 g Protein)
- Add to overnight chia seed pudding: combine chia seeds, TVP, vanilla protein powder, cinnamon, pumpkin spice, & nutmeg. Add berries or fruit in the morning, when water has soaked in! (480 calories; 44 g Protein)

2.) Chickpea pasta for Wheat Pasta

- 1 serving of wheat pasta is 200 calories for 7 grams of protein
- 1 serving of chickpea pasta is 190 calories for 13 grams of protein

3.) Lentils for Beans
- 1 serving of beans (black, kidney, chickpeas) is 110-120 calories for 7 grams of protein
- 1 serving of lentils (green, red, split green peas) is 110 calories for 9-11 grams of protein

You have a mission. You have something valuable to offer.

But building a brand, putting yourself out there, and confidently selling what you do isn’t always easy.

That’s why we created the Vegan Brand Building with Confidence Summit 💚

Join us for a FREE virtual summit designed to help vegan entrepreneurs, coaches, creators & business owners:

- Build confidence in yourself & your business

- Strengthen your personal brand

- Get more comfortable marketing & selling

- Break through the mindset blocks holding you back

- Grow your business AND your impact

Whether you’re just getting started or already building your vegan business, this summit is about becoming more confident in your message, your brand, and what you bring to the world.

Register for FREE: https://vegansquadcoaching.com/businessconfidence

Experiment, have fun with food, and discover new favorites without feeling like you have to overhaul your entire diet.

Even as a longtime vegan, I love trying new things and finding what feels good while staying aligned with what matters to me.

This fruit-only day was definitely an interesting experiment! 🍒🍉

Would you try it? Yes or no?

Bodybuilding is my way of being a positive voice for veganism, and showing others that you don’t need to consume animals to build your own body or to live a healthy life.

My boy Onyx is the best cuddle buddy, and reminds me every day to slow down and stay present 🥰

Food has always been more than just fuel to me. It’s a form of creative expression, one of the ways I show love, and one of my favorite things to share with friends.

As a coach & hypnotherapist, I help you create change that actually sticks. Not through overriding your capacity with more willpower or forcing yourself to think positive, but by working with your body, nervous system, and mind together.

I strongly believe that lasting transformation starts with finally feeling safe enough to step into new ways of being.

Tell me a little about you! What brought you here, and what are you passionate about? 

My food just got bumped up after a long cut, and I’m SOO excited to keep growing and getting stronger before my return to the stage next year 🙌🏼

Here’s what my day of eats looks like right now:

Meal 1 🥭
Mango, cherries, vanilla coconut yogurt, cinnamon almond cereal, @sunbutter

Meal 2 🥔
Potatoes, zucchini, buffalo ‘chicken’, sriracha carrot hummus, salsa

Intra workout 🍊
On training days I have an orange, grapes, and an EAA/ HBCD drink

Meal 3 🍚
Tofu, rice, mixed veggies, Japanese bbq sauce, chili crisp

Meal 4 🥞
plant protein pancake mix, vedge nutrition cookies & creme protein, soymilk. Toppings: wild blueberries, walnuts, sugar free syrup

Tea ☕️
I use a blend of raspberry leaf & dandelion root daily, sometimes I add cacao powder and a splash of brown sugar almond creamer to make more of a hot chocolate. And a scoop of vedge nutrition collagen for an added 10g protein.

Shout out to my coach @thebodybuildingvegan for guiding my nutrition & training, and helping make this journey as enjoyable as possible every step of the way 🙏🏼

Our own mind is often the biggest limiting factor holding us back from reaching our true potential in all aspects of life, including our business and finances!

With just a little bit of the right advice from one of our Vegan Squad Coaches, like Melissa, you can learn the key to unlocking the financial abundance you desire.

Check out this testimonial from one of our clients, Pamela! By working with Coach Melissa, she was able to help her overcome the biggest roadblock on her path to success!

Are you also a vegan business owner who is working hard, but struggling?

We know how stressful and exhausting that feels…

And that’s exactly why we’ve created the vegan squad business Mentorship!

If you want more consistency, clarity, and sales without burnout, reach out to us. We’d love to meet you and help you be the most successful you can be!

A must stop for some of the best vegan biscuits and sandwiches that you’ll ever try.

They’ve really mastered the seasoning and crunch of their breading, while maintaining the texture and juiciness of the chick’n.

Everything is incredibly delicious, but you can’t come here and not order the biscuits and gravy- it’s the bestttt 😋

Here’s everything we ordered

- Crispy Chik Sandwich w Vegan Honey
- Buffalo Chik Sub
- Biscuits and Gravy
- Kale Cesar Salad

I really thought I would have to choose. Between being a foodie, being vegan, and building the physique I wanted.

I couldn’t have imagined that over 10 years later, I’d still get to try new restaurants, share meals with friends, enjoy dessert, compete as a vegan bikini athlete, and stay aligned with my values. And, reminder that you don’t have to be vegan to make a difference.

Every time you opt for a plant-based option, it’s a chance to choose a little more kindness for animals and our planet, while still enjoying incredible food.

So whether you’re vegan, veg-curious, or just looking to try something new, I hope this reminds you that compassion doesn’t have to mean giving anything up. And actually, you’ll probably gain a whole lot more 🥰🌱

Huge shoutout to all the amazing vegan businesses shown here and tagged. Thank you for doing what you do and making this so easy and enjoyable for so many people.

You can build muscle.
You can get strong af.
You can recover well.
You can step on a bodybuilding stage.
You can pursue big goals.

And you can do it all while choosing compassion every single day.

Rest doesn’t need to be earned. It’s yours, simply because you’re human.

Join us for Restore Within, a 2.5-hour virtual retreat made for women who are ready to slow down and come home to themselves.

Here’s what we’ll move through together:
- Mindset: Quieting Self-Doubt
- Identity & Energetics
- Heart-Opening Yoga
- Awakening Your Intuition Meditation
- Crystal Sound Bath

Come exactly as you are. This is your permission to soften, breathe, and tune inward.

Register for the Retreat!

Rosie has used every step of this prep to advocate for the animals, proving that you can build muscle, get strong, and step on stage without compromising your compassion.

We’re so proud of you and everything you stand for Rosie. Go shine out there! ✨

Coached by @thebodybuildingvegan

Share this message so others are inspired to lead with kindness and compassion on their own journeys!

Food to me is a genuine expression of joy, creativity, and compassion 💚 and one of my favorite ways to spread love in this world.

I was constantly longing to feel more aligned, confident, and fulfilled while believing I was doing everything wrong or wasn’t good enough.

I thought if I could just be more disciplined, consistent, and motivated, I’d finally become the person I knew I could be.

But every time I fell off, got overwhelmed, or couldn’t keep up with my own expectations, I took it as proof that I couldn’t trust myself to show up.

That maybe I just wasn’t capable of feeling better or creating the life I wanted.

What I wish I knew then is that I wasn’t failing. I was exhausted from constantly overriding my capacity and putting myself last.

And I know I’m not the only one who has felt this.

To the woman who shows up for everyone else, but struggles to choose herself.

The woman who carries everyone’s needs, emotions, and expectations while running on empty.

The woman who has dreams and a vision for her life, but feels like she has nothing left to pour into herself..

I want you to know: you don’t need to keep pushing harder and hoping something changes.

You need to feel safe enough to trust yourself.

That’s what changed everything for me.

Learning to listen to my body instead of overriding it.

Working with the parts of me that believed I wasn’t enough.

Creating evidence that I could trust myself through small promises I actually kept.

And allowing myself to receive support instead of believing I had to figure everything out alone.

Becoming this version of me didn’t happen through hating past versions of myself.

Everything shifted when I chose to come home to the version of me who operates from love, worth, and belief.

If you’ve been feeling stuck in people-pleasing, burnout, self-doubt, or constantly feeling behind, @vegansquadcoaching created a space just for you.

This Sunday, I’m hosting a free Self Love & Self Worth group hypnosis to kick off the Empowered Wellness Sisterhood:

A women’s only space to reconnect with yourself, release what’s been weighing you down, and practice choosing yourself.

Comment WORTHY and I’ll send you the details 🤍