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?
But what holds us back?
If you’re a vegan bodybuilder that wants to get on stage like Rosie and actually belong on stage, send me a DM.
We dropped about 15 pounds of fat and have still been focusing on building as much muscle as possible during this cutting phase.
We both really enjoy using this pendulum as a great way to target her quads.
And now that we have just started to increase her calories and pull out of this deficit, I expect to see the weights and reps rising rather quickly.
She has her sites set on stepping on stage early 2027.
In these 20 years as a vegan, I’ve been met with a lot of criticism and misinformation. The first time I ever stepped into a public gym, a trainer told me, “You need meat to build muscle.”
I proved the trainer wrong and built an impressive physique by my early 20s before my first bodybuilding competition.
Here’s a side-by-side of myself as a vegan in 2012 at 200 lbs, fully natural (not even caffeine), and today (13 years later) at 270 lbs, fully not natural and still vegan (until I die): https://imgur.com/a/bJGcHfJ
I didn’t quite plan to become vegan, or a bodybuilder, they just felt right to me at the time, but now with my platform (both my physical presence and online social media) I view it as my responsibility to share the message that hit so hard to me: the animals need our help.
I have seen misinformation holding a lot of people back from giving the vegan lifestyle a try. The truth is, it’s not that difficult to get all the protein you need on a plant-based diet.
I use a variety of protein sources like TVP, seitan, tofu, tempeh, mock meats, and of course some from foods like beans, lentils, and nutritional yeast.
Over the years in the gym and learning about vegan nutrition I became a coach. I have worked with over 500 people, showing them how to thrive on a plant-based diet.
Any question is welcome. Thank you for being vegan 🙏💚🌱
If you've been feeling like you need a little time to pause, reset, and pour back into yourself, join us for a beautiful experience of mindset work, identity exploration, meditation, and reflection!
Learn more and reserve your spot here: https://vegansquadcoaching.com/virtualretreat
We hope to see you there 💗
Right before I decided to go vegan, I was eating turkey sandwiches for lunch, chicken breasts or steak for dinner, and burgers when I’d go out.
Substituting vegan meats allowed me to still have high protein meals and similar textures/tastes to chicken, cow, and turkey.
I didn’t feel like I was missing out on any tastes or textures!
I especially love incorporating vegan meat into my meals because they are so easy to prepare when I don’t feel like cooking for a long time! Usually just a pop into the microwave or a quick pan fry!
And BONUS: They contain no cholesterol! So you keep your body nourished and your heart healthy! 💪🏼 🌱
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I had a very emotional vegan outreach in Tokyo. In the end everyone at the Cube of Truth was crying with her.
Support vegan artists like Dana Ellyn. 💚
“But I thought smith machines were cheating?” I will be the first to admit I had an aversion to smith machines.
Why would you want to use a machine when instead you could press some heavy free weights? I’ve found that after years of training, a few injuries, and working with 100s of clients that smith machines can be a phenomenal tool for building both your physique and strength.
Since the smith machine is fixed in its motion less stability is required, allowing you to simultaneously build strength faster and avoid injury longer. Less time out due to injury equals more time growing.
He’s been a long term vegan but had never pushed food to the amounts needed to truly grow his physique.
We’ve still been pushing the big compound lifts and we’re seeing his strength continue to grow in movements like the RDL here.
Goal is to keep intensity high to retain and even hopefully build some more muscle while we get him back to his 6 pack.
Nowadays, with so many amazing plant-based products in the supermarkets, it's easier than ever to get (more than enough) vegan protein!
Vegans can’t be bodybuilders. Vegans can’t get enough protein. Vegans can’t build enough muscle. Vegans miss out on nutrients. Vegans aren’t strong. Vegans can’t win shows.
LIES. These are all the lies they want us to believe.
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 🙏🏼
Does anyone work in a warehouse,and are vegan ?
How do you consume and get all your nutrients when burning off so many calories from working in warehouse ?
What’s your meal prep every week ?
Pan fried, marinated, in dry rub, the base of a sauce, cheeses, ice cream, puddings…
It does it all! 😋🌱
Ingredients:
- 1 pack Firm Tofu (you can use silken tofu for an even creamier flavor but firm tofu is more common in mainstream stores and a little higher in protein)
- 1/2 cup Nutritional Yeast
- 1 Vegetable Broth Cube
- Season with Your Heart:
- Salt, Onion & Garlic Powder, Oregano, Thyme,
and Italian Seasoning
- 3/4 - 1 cup Soy Milk
Nutritional Profile (for entire sauce):
- 535 Calories
- 63 g Protein, 20 g Fat, 28 g Carbs
My original idea was to create a high protein Alfredo sauce but i’ve been using it as a spread as well
As I get older and continue to research about health and longevity, I realize muscle is more than aesthetics. Its a cornerstone for LONGEVITY!
Muscle improves metabolic health by supporting hormones, improving blood sugar regulation, and protecting your bones.
Strength training is more than “GETTING SHREDDED.” It’s about aging with strength and vitality! No longer do women need to subscribe to the narrative of taking up less space by staying small.
My passion is helping women empower themselves so they can age with confidence and know that getting into the best shape of their lives doesn’t end in their 20’s.