Definition for Ladies Spring 2014 Issue 001

Strength and Training for Plant-Powered Ladies

Wholesome Spring Recipes

Jehina Malik: Vegan Bodybuilder Tells All

Five Reasons to Add Yoga to Your Training

Killer 15-Minute ‘Anywhere’ Workout

Spread the Word Share this magazine with all the women in your life. You’ll not only be helping them find their own health and fitness inspiration, but you’ll also be helping to grow our new Definition community!

Read

Connect facebook.com/definitionforladies

@VeganLadiesLift

@definitionforladies

pinterest.com/definitionmag/

definitionforladies.com

Navigation Links Clickable links are all throughout our magazine! Click to connect to 1

websites, blogs, and social media.

spring | 2014 | definitionforladies.com

features 29 Essentials in the Kitchen

35

In Jo’s Kitchen

81

Five Reasons To Add Yoga To Your Competition Training

19

Christy’s favorite kitchen gadgets to help make cooking, baking, and life in general, a little easier.

BY CHRISTY MORGAN

33 Protein Powder Guide

With so many protein powders on the market, it’s easy to get overwhelmed. We’ve made it easier for you, by comparing our favorites.

BY INES LOPEZ

51 Vegan Exercise Gear

Check out awesome new threads for the gym!

BY ERIN FERGUS

73

Jehina Malik: Strength & Beauty Found in Bodybuilding

Killer 15-Minute ‘Anywhere’ Workout

spring | 2014 | definitionforladies.com

2

Staples

Spring 2014 » Vol 1 » Issue 1

05 Our Team

FITNESS

07 Note From Christy 08 Fuel For Your Body & Mind 09 #instagramlove 18 Snack Attack 19 Bodyweight Workout 35 In Jo’s Kitchen 77 Lifting Workout 85 Say What?

11 Fueling the Vegan Female Athlete 19 Featured Bodyweight Workout: Killer ‘Anywhere’ Workout 27 Q&A with Vegan Ladies Who Lift: Shawn King 55 Redefining Fitness: My Adventure With Pole Dancing 73 Featured Athlete Interview: Jehina Malik 77 Featured Lifting Workout: Defining Deltoids 81 Five Reasons to Add Yoga to Your Competition Training NUTRITION

29 Essentials In The Kitchen 33 Featured Guide: Protein Powder Guide 63 Reader Recipe: Double Chocolate Berry Mousse Cake LIFESTYLE

what is Definition? [def-uh-nish-uhn] noun

1» the act of making distinct or clear. Example: That is a clear definition of sustainable living.

2» the condition of being clearly

47 How Veganism Can Work for your Athletic Lifestyle 51 Vegan Exercise Gear 57 Who Would Survive?

60 Bridging The Beauty Gap: Selfies Not Required 67 Eight Reasons Even The Career-Driven Woman Has No Excuse Not To Work Out

70 Letter From My Body

outlined. defined, or distinct.

TRANSFORMATION STORIES

Example: Her biceps have great

39 Soul Survivor: Kathryn Larusso 43 Making the Connection: Dani Mouser 53 My Journey From A Junk Food Vegetarian To A

muscle definition.

Healthy & Happy Vegan: Amanda Fisher

Connect with Us

Facebook | Twitter | Instagram

65 Breaking Free From An Unhealthy Mindset: Laura Kaplan

who is Definition?

Strength and Training for Plant-Powered Ladies

Definition is for the woman who is passionate about her health and fitness. We empower women of all shapes and sizes to get off the car-

Staff

dio bandwagon, lift heavy weights,

Christy Morgan

embrace their strength, build their

Erin Fergus

muscles, nourish their bodies, and

Dani Mouser

encourage them to do so with

Belinda Jansen

the plant-based vegan lifestyle.

EDITOR IN CHIEF

LEAD COLUMNIST

CREAVITE DIRECTOR

ART DIRECTOR

ASSOCIATE EDITOR

Holly Noll

ASSOCIATE EDITOR

Esther Oakley

Contibutors Featured Bodyweight Workout, Danielle Bouchard Eight Reasons Even The Career-Driven Woman Has No Excuse Not To Work Out, Adria Corte My Journey From A Junk Food Vegetarian To A Healthy & Happy Vegan, Amanda Fisher In Jo’s Kitchen Jo Hudson Protein Powder Guide, Ines Lopes Soul Survivor, Kathryn Lorusso Bridging The Beauty Gap: Selfies Not Required, Pam Kalstad Breaking Free From An Unhealthy Mindset, Laura Kaplan

Definition contains insightful interviews with vegan athletes, nutritional guidance, workout tips, fitness gear reviews, positive lifestyle topics, inspirational transformation stories, and of course, recipes for quick and tasty wholesome meals. We provide the framework for building a fit, healthy, compassionate life.

Q&A with Vegan Ladies Who Lift, Shawn King Featured Athlete: Strength & Beauty Found In Bodybuilding, Jehina Malik

In short, Definition is a magazine

Five Reasons To Add Yoga To Your Competition Training, Lindsay Morgan

for strong plant-based women,

Fueling The Vegan Female Athlete, Brooke Rosenfeld How Veganism Can Work For Your Athletic Lifestyle, Emily Segal

without the junk—because nobody has time for junk.

Featured Recipe and Who Would Survive?, Anatascia Zinchenko

Reading the Fine Print Please use the content of Definition Magazine wisely: It is intended to educate and inform, not to replace the care of a health professional.

Content of this magazine cannot be used without express written consent.

Copyright © 2014 by Definition Magazine, Vegan Ladies Who Lift, and the individual authors.

On the Cover

This issue features our own Dani Mouser. See her article on page 43!

Photograph by Nathan Smith; Model Dani Mouser.

Christy Morgan Editor-in-Chief Vegan chef, author, educator, personal trainer, world traveler, cat snuggler, tea drinker, dumbbell slinger. Lover of plantpowered food and helping others find their bliss. Vegan since 2002, became obsessed with fitness and lifting heavy stuff in 2013. One bodybuilding show under my belt with another in April. It’s never too late to start your health and fitness journey!

The Blissful & Fit Chef » Website | Facebook | Twitter | Instagram

Erin Fergus Lead Columnist Trainer of personal trainers, vegan for a year, vegetarian for 13 years, Virgo, left-handed, alpha female who plays piano, devours books, bakes cupcakes and journals. Gets adrenaline rushes from adventure racing, setting PRs in the gym during the week, and waterfall hiking on weekends. Competed in figure in 2013, but current goal while on PlantBuilt team is to be the vegan-version of physique champ Dana Linn Bailey. Train like a beast (without eating any) to look like a beauty!

Twitter | Facebook | Instagram

Dani Mouser Creative Director Plant-Powered Health Coach, broccoli lover, taste tester, fitness instructor, yogi, weightlifter, photographer, designer, and master recycler. An ex-obese junkfoodetarian, I transformed my health and wellness through nutrition and exercise. Mom to four rescue critters and one adopted road. Founded Cherry City Vegans to share and connect local plant-based options. Active community volunteer, named Junior First Citizen. Vegetarian since 1996.

Vegan since 2012. Changing the world, one person at a time.

Sweet Potato Health » Website | Facebook | Twitter | Instagram | MyFitnessPal 5

spring | 2014 | definitionforladies.com

our team

Belinda Jansen Art Director My love of animals makes a vegan lifestyle the only logical choice. I’m also passionate about nature, art, running, and health & fitness. My sport is distance running, but when I’m not hitting the pavement, I’m in the gym lifting heavy things.

Website | Instagram | Twitter

Holly Noll Associate Editor Lifelong chef creating everything from cupcakes to raw cookies to protein waffles and all things in between. Internationally published food writer, health educator, lifestyle coach, teaching chef, blender addict and weight-lifting gym junkie who races shifter karts.

Cohost of the lifestyle and cooking show/blog Vegan Shortcake.

Eight year vegan for ethics and health, certified in Plant Based Nutrition from Cornell, puppy mom and coffee enthusiast. Finding harmony in food and fitness to inspire evolution in the world and smash outdated perceptions of what can or can’t be done.

Vegan Shortcake » Website | YouTube | Instagram | Facebook

Esther Oakley Associate Editor Vegan personal chef, baker, instructor, lifestyle coach, menu consultant, speaker, rock climber, triathlete, pole dancer, hiker, reader, traveler, and sun lover! Vegan since 2009, I dove into fitness shortly after (literally—swimming is my first love) and haven’t looked back. Latest obsession is lead climbing, so between that and pole my main lifting is: me. I love seeing others get out there and find the way of movement that is the way that makes them say “Yes. I love this.”

ABC Vegan » Website | Facebook | Twitter | Joy of Vegan Living » Website spring | 2014 | definitionforladies.com

6

Note from Christy

New Beginnings & Enjoying the Journey It wasn’t until early 2013 that I found my love for fitness.

I never played sports growing up because I was hopeless at anything that involved physical activity. Burying my head in detective stories I shyed away from competition. After 30 came and went I figured it was time to do something active so I signed up for my first sprint triathlon. Training was grueling and not much fun but I did it and felt good about accomplishing something physical.

Fast forward a few years and I started working out at the group fitness gym “Beyond Fit”. We did workouts that really challenged my whole body and I started lifting heavy weights for the first time. Then I started dating a bodybuilder. He had multiple bodybuilding competitions I attended and it was unlike anything I had ever experienced. To be honest, I was a little freaked out by the pageantry of it all and the fake tans,

weights gave me. I got 3rd place in my age group at the

but the women were so beautiful. I wanted to have muscles

triathlon and started lifting again immediately after it.

like they did. My boyfriend would say to me, “You know you

Around this time I started a private Facebook group for vegan

could be up there on stage too”, but I just laughed at him.

ladies who lift. I feel like women aren’t supported when they

But then I did it. Blood, sweat, and tears were shed for

want to get muscular and strong. So this group was a way for

twelve weeks as I prepared for the stage. That was not a lot

me to not only share my journey with other women but also

of time for someone who just started lifting weights a few

a place to vent my frustrations, share my training plans, and

months earlier to get ready but my attitude was: ‘go hard or

exchange recipe ideas. One day a member, Anatascia, sug-

go home’! I was shocked at what I did with my body in that

gested we start a magazine. And Definition was born from the

short amount of time, and the fact that I did my contest

passion that every woman shows in that group.

prep in a healthy way made it even more exciting. I was in

I hope you will enjoy the first issue! We want it to inspire,

the best shape of my life.

motivate, encourage, and lift you up on your journey! Whether

After the bodybuilding show I wanted more…more muscle.

you are vegan, vegetarian, raw, plant-based, or omnivore we

Unfortunately, I was signed up to do my second sprint

want you to define yourself however you want. If you lift heavy

triathlon eight weeks later. As I switched my training from

shit and like sexy muscles, you are in the right place.

lifting to endurance to prepare for the race I saw the little muscle I had built for the bodybuilding show start to disappear. I longed for the empowering feeling that lifting

7

Christy Morgan, Editor-in-Chief

spring | 2014 | definitionforladies.com

For Your

We all know that workouts aren’t just about the physical.

Almost more important than anything else is your mental focus and drive to finish, to get the last set in and to push past the pain. For me, it’s all about what’s coming through my headphones and this has been my favorite playlist recently.

Ingredients: 1 coconut (water and meat)

beast rob bailey and the hustle standard

1 scoop Mocha NitroFusion (or whatever you’ve got for protein)

champion stic.man

1/2 teaspoon (1ml) vanilla extract

werkin girls angel haze flawless beyonce champion nicki minaj killin it krewella who gon stop me kanye west & jay z

by Holly Noll

1 (pitted) date 1 tablespoon (16g) almond butter 4 ounce (118ml) cold brew or iced coffee (optional) 3 ice cubes Directions: Don’t be intimidated by the coconut. The meat is delicious and creamy,

supreme angel haze

while the water gives you hydration in addition to being highly alkalizing.

on to the next one jay z

the top and use a spoon to get the meat out, they’re often sold near

‘til i collapse eminem

It’s easiest to simply get a coconut from the store that’s got a hole cut in the cold drinks. Some of my best workouts have been fueled by coconut water, and this smoothie gives you that plus solid carbs, fats and protein.

let it burn stic.man

Once you’ve got the coconut in, simply add the rest of the ingredients

hungry rob bailey and the hustle standard

recommend no coffee for post.

feel me krewella

coconut water in a bottle (use 8 oz for this recipe), and add half a frozen

what I live for rob bailey & the hustle standard

and blend until smooth. Awesome for pre or post workout, though I’d

Note: If you lack access to a coconut or you want to skip it simply get raw banana to get the creamy texture.

Makes 1 serving • Photography by Belinda Jansen.

spring | 2014 | definitionforladies.com

8

INSTAGRAM

LOVE #definitionforladies #veganladieswholift Want to see your photo shared here? Simply tag your toughest, sweatiest, heaviest, pumping iron workout photos or your delicious plant-powered meal with #definitionforladies and #veganladieswholift for your chance to be featured in our next issue!

9

spring | 2014 | definitionforladies.com

#instagramlove @vegan_janeplus Yes, vegans do Crossfit and lift heavy shit. And no, we don’t eat Paleo.

@juliannerowland Want to see a vegan lady who lifts and has no problem getting enough protein? Here!

@inesl What an amazing transformation from one of our favorite vegan ladies. Look for her full story next issue! @eatpurelivefit Follow this registered dietitian for helpful nutrition info and delicious recipe ideas.

@wildhealthy Vegan runner, yummy eats, pretty photos, running inspiration, need we say more?

@nutri_ali Follow this vegan for recipe ideas & inspiration. And dogs.

Because every good instagram stream has animals.

FUELING the Vegan Female Athlete

by Brooke A. Rosenfeld, MS, RD, CDN, Pn1 Whether you have been vegan for years or perhaps you have just started to follow a plant-based diet, this article can be beneficial to you. There is a plethora of research available on the multiple health benefits of following a vegan diet, including increased lifespan, increased immunity, reduced risk of heart disease and other chronic disease, as well as improved athleticism. However, we all must be mindful of the fact that whenever food groups are excluded from our intake, there is an increased risk of nutrient deficiencies. Plantbased diets tend to be lower in calories if the intake is primarily from whole food sources, because plants are simply lower in calories.

This is important to keep in mind, especially if you are an athlete, because you’re placing a higher demand on your body.

If you follow a plant-based diet, this does not necessarily mean that you are eating a nutrient-dense diet. We all know about highly processed vegan foods on the market that have long, drawn out ingredient lists and are tremendously high in salt (sodium), other additives and preservatives. You know, “food-like” items. If you are eating a diet which consists primarily of whole, unrefined grains, nuts, seeds, legumes, vegetables and fruits, it may be hard to provide your body with an appropriate amount of energy, (of course, not so much the nuts, seeds, avocado, as those are high in calories.)

While most plants may be lacking in calories, they certainly make up for that in nutrition.

MICRONUTRIENTS OF CONCERN The Academy of Nutrition and Dietetics (AND) have identified the following nutrients as key nutrients for vegans: vitamin B12, calcium, iron, zinc, iodine, omega-3 fatty acids and vitamin D. Let’s go over these in more detail.

VITAMIN B12 This is the most common nutrient deficiency in vegans (though it is a problem for omnivores as well).

Vitamin B12 is needed for the nervous system to function, metabolic reactions and DNA synthesis.

13

»

spring | 2014 | definitionforladies.com

I think it has become well known that if you are vegan, a vitamin B12 supplement is necessary. I recommend sublingual vitamin B12. Stick it under your tongue and let it dissolve. I do this every morning while I’m making my morning smoothie! Nutritional yeast is a source of B12, and many foods are fortified with B12. If you aren’t taking a B12 supplement, I recommend you start!

CALCIUM This mineral is needed for many bodily functions as well as skeletal muscle contractions. High concentrations of calcium are found in plant foods. Bok choy and kale have higher bioavailability of calcium compared to that of milk. Nuts and seeds are also an excellent source of calcium. In addition, tofu, kidney beans, leafy greens and sesame seeds are also some great sources of calcium. I personally do not think calcium intake is a concern for vegans or vegan athletes.

IRON The type of iron found in plant foods (non-heme) is not as easily absorbed by the body as heme iron (found in animal sources). Vitamin C and carotenes (red, yellow and orange-colored fruits and veggies) aid in the absorption of iron from plant foods. Athletes can possibly be at risk for iron-deficiency (anemia.) Have your blood work checked regularly to see whether you are at risk for low iron. Leafy greens, asparagus, lentils, pumpkin seeds, soybeans and sesame seeds are excellent sources of iron. If you’re eating a diet rich in vegetables and fruits, it is likely that your iron levels will be fine. Phytates found in foods such as whole grains, nuts and seeds can inhibit iron absorption; however, this should not be an issue with adequate intake of vitamin C and carotenes from foods.

ZINC Zinc is found in many plant foods but can be inhibited by phytates, synthetic folic acid (a supplemental form of folate), and iron supplements, in addition to some other minerals. Zinc absorption can be enhanced by protein from the diet. It is not a bad decision to take a vegan multivitamin with minerals for this reason, just as it cannot hurt to take a multivitamin with

spring | 2014 | definitionforladies.com

»

14

minerals if following a diet that is restrictive in any way. Recent research shows vegan requirements for zinc are 50% higher than for an omnivorous eater. Pumpkin seeds and hemp seeds are great dietary sources of zinc. In regards to multivitamins with minerals (or any vitamin), I recommend making sure the percent daily value is close to 100% without exceeding by much, especially for the fat soluble vitamins A, D, E and K. Water soluble vitamins B and C taken in excess will be excreted by your body.

IODINE A deficiency in this mineral will affect thyroid hormone output, can cause hair loss, and can slow the metabolism.

Plants are not an excellent source of iodine, but seaweed is full of it. Kelp or seaweeds are an ideal addition to the diet in small quantities because of their nutrient profiles (but be aware that they can be quite high in sodium, which increases the risk of high blood pressure, stroke, kidney disease and heart disease.) Multivitamins with minerals should also contain iodine, which should take care of any potential iodine deficiency.

OMEGA-3 FATTY ACIDS Omega-3 fatty acids are necessary for brain, heart, and skin health. Omega-3’s are needed for our metabolism to function properly, and without adequate Omega-3’s, our ability to tolerate carbohydrates is affected. Include nuts, seeds and an algae-based omega-3 supplement to ensure you’re obtaining an adequate amount of omega-3 fatty acids. Unfortunately, the body does not absorb the plantbased omega-3 fatty acids as well as omega-3 fatty acids from animal sources. Omega-3 fatty acids are important for fighting inflammation as well as oxidative stress, which is important for everyone, especially athletes.

VITAMIN D A deficiency in vitamin D is quite prevalent across the board, not just in the vegan population!

This is especially true in winter time when we tend to be inside more and not getting much exposure to the sun, which is the best source of vitamin D. This vitamin is important for athletes because of the role it plays in skeletal muscle. A deficiency can lead to a decline in muscle mass, as well as force production. Low vitamin D levels also affect our immune systems. I recommend a vegan vitamin D supplement.

15

»

spring | 2014 | definitionforladies.com

CALORIE AND PROTEIN REQUIREMENTS If you’re training hard, you need the calories to support your training. Strict vegan diets can be lacking in calories. More food is needed to compensate for the low calorie density of plant foods. If you’re not meeting your energy needs this can lead to decreased sleep quality, decline in sex hormone concentration and decreased muscle mass. Your overall performance will be compromised.

Of course, we all need protein. On average, people consume far too much protein. If you are an athlete, regardless of whether you’re a vegan or not, your protein requirements will increase.

A deficiency in amino acids (the building blocks of protein) can lead to decreased muscle and bone mass, as well as negatively impact our health on a cellular level. I have a scoop of vegan protein powder in my green smoothie daily. Include a vegan protein supplement daily as well as a branched chain amino acid supplement (BCAA – isoleucine, leucine, valine) to aid in repair of muscles following intense training. The BCAA’s can help significantly in attenuating muscle damage as well as promote muscle protein synthesis, but your protein powder may have enough on its own. Food is always the best way to obtain your nutrients, however, especially if you’re a vegan athlete, a high quality vegan protein supplement is advised. Some excellent sources of plantbased protein are organic tofu, edamame, tempeh, beans, seeds and nuts. Foods high in BCAA’s are pumpkin seeds, sunflower seeds, sesame seeds and tofu.

INCOMPLETE PROTEIN = MYTH I do not like this term. Any food that contains protein has all of the “essential” (meaning we are unable to produce them in our body) amino acids. The amount of the proteins may be lower, but if you eat a variety of different higher-protein foods (mostly all foods contain some protein), you will be obtaining all necessary amino acids; some are just higher than others. All the amino acids you’ve consumed throughout the day add up and meet your protein needs. I’m sure you’ve heard of combining proteins certain foods together in one meal to achieve a ‘complete protein’, but it’s not necessary as it will occur naturally over a days’ worth of meals. Eat a wide variety of foods, and you will meet your protein needs. There are plenty of sources available to read that highlight the protein content of many foods.

The amount of protein recommended for the general population is 0.8g/kg of body weight. This is increased for an athlete.

Recommendations for athletes range from 1.0 to 2.0g/kg body weight. Research does not show that there is a benefit in consuming greater than 2g/kg body weight daily. The amount recommended is dependent on multiple factors and is very

spring | 2014 | definitionforladies.com

»

16

individualized. Too much protein can have a negative impact on calcium stores, kidneys and the heart. Whole food protein sources are always best.

This is definitely a lot of information to absorb, and it may seem overwhelming. However, we must be aware of this information because we are responsible for our health. I recommend having your blood work monitored at the very least yearly, more frequently if possible. It would also be a good idea to schedule an appointment with a Registered Dietitian (RD/RDN) who specializes in plantbased and sports nutrition. This will be very helpful in addressing any concerns as well as pinpoint any issues or inadequacies prior to them becoming an issue. Any micronutrient and/or macronutrient deficiency can inhibit your athleticism, but more important, your health and wellness.

We are all unique, and therefore, our nutrient needs are unique. There is no “one size fits all” nutrition plan to follow. A diet high in plant-based foods provides a wealth of benefits. In general, if you are eating primarily whole, unprocessed, (locally grown and organic if at all possible) foods, you will be giving your body what it craves. Whatever your choice of sport(s), nutrient deficiencies need to be addressed so that you will be at the top of your game and stay there! • Brooke is a plant based Registered Dietitian-Nutritionist and Certified Sports and Exercise Nutrition Coach. She practices in Westchester County, New York and Fairfield County, Connecticut. Find Brooke online: Website (coming soon!) | Instagram Photography by Belinda Jansen.

References: Berardi, J. (2014). Vegetarian athletes: Q&a with JB. Retrieved from http://www.precisionnutrition.com/pbe-qna-jb Frazier, M., & Ruscigno, M., (2013). No meat athlete.

Beverly, MA: Fair Winds Press.

Fuhrman, J., & Ferreri, D. M, (2010). Fueling the vegan (vegetarian) athlete. Current Sports Medicine Reports, 9(4), 233-241.

17

spring | 2014 | definitionforladies.com

SNACK ATTACK Here at Definition Magazine we love our whole foods and snack on them daily. But sometimes we get a craving for something crunchy, salty, or sweet. These are our favorites!

Esther

Alive & Radiant Foods Kale Krunch

Dani

Wellness Foods The Simply Bar

Erin

Saffron Road Bombay Spice Crunchy Chickpeas

Christy

22 Days Nutrition Protein Bars

Holly

Boom Chicka Pop Sea Salt Popcorn

Belinda

Seapoint Farms Edamame Soybeans in Pods spring | 2014 | definitionforladies.com

18

Got 15 Minutes?

Everyone should have a go-to workout that they can bust out anywhere, anytime, when they are lacking time, space, equipment, inspiration, whatever!

This is mine. I do 4 rounds of 10 reps of each of the following exercises. Âť

by Danielle Bouchard

featured bodyweight workout

Burpees

Squat Jumps

Push Ups

Crunches

spring | 2014 | definitionforladies.com

22

Burpees Squat Jumps Push Ups Crunches Dips

4 Rounds, 10 Reps Each

Tuck Jumps Plank Jacks Mountain Climbers Jump Lunges

Dips

23

spring | 2014 | definitionforladies.com

Tuck Jumps

Plank Jacks

Mountain Climbers

25

spring | 2014 | definitionforladies.com

Jump Lunges

Workout by Danielle Bouchard; Photography by Dani Mouser; Model Amanda Underwood.

spring | 2014 | definitionforladies.com

26

with Vegan Ladies Who Lift: Shawn King

What inspired me to get fit...

To be honest with you, I think at the time my sister-in-law wanted me to join a gym with her. I don’t remember any “pressing” reason. But meeting a buddy at the gym every day certainly holds you accountable when you’re first starting out on a new schedule and are nervous about trying something new.

I know what has inspired me to stay fit all these years is my family. I wanted to stay active, healthy, and just feel young!

Nothing gives me that more than the way I eat and my exercise routine. I also wanted to be a good role model to my daughters. Maddie is now eighteen, works at the gym and will be going to school to be a personal trainer after she graduates high school. She has her first figure competition this year!

I have a five-year old daughter too, named Ava. I need lots of energy to keep up with her! She loves going to the gym; lucky for her they have an awesome daycare unlike back in Maddie’s day. The best thing Ava said to me is “I wanna be healthy just like you mom”!

When did I decide to get fit...

I joined the gym when I was 30 years old. My daughter was 4 years old at the time, and now 14 years later I’m still at it! She would go to the daycare at the gym while I worked out. She hated going! I would always tell her “mommy needs to do this to be healthy”. She grew up

27

»

spring | 2014 | definitionforladies.com

interview

in and around the gym. We turned the dining room of our 1900’s era Victorian home into a workout room equipped with an awesome pullup and chin-up bar made out of pipes. We also had plyometric boxes and medicine balls. We worked out as a family a couple nights a week because our daughter was too young to get a gym membership but wanted to workout too. Once we moved to our current home we made a gym in our basement. We have a lot more space now! And once she turned 16 our daughter got her own gym membership.

Some tips I would give others for managing fitness, health and life...

It can be really difficult to find the time to cook healthy meals, be everything to everyone else, work and find time for fitness. But if you want it, you can do it! The key is prioritizing and planning ahead. The best tip I can give that our family couldn’t live without is our giant framed chalk board in our kitchen. We do everything from planning out meals to what muscle group we’re working at the gym on what day.

I believe women have a very hard time making themselves a priority.

What has worked for me all these years, even with kids, and going through school is setting the same time I would go to the gym everyday and sticking to it! I even schedule appointments around it when possible.

And if I have to miss, I go later in the day. I always knew I was a better person mentally and emotionally for my family after my workout.

If I do miss a workout for whatever reason I don’t stress: I know I’ve got it under control and I’ll be back. The same is true when I’m on vacation.

I don’t worry about losing my routine because I love it and I’ll be back to it. I enjoy my break! •

spring | 2014 | definitionforladies.com

28

ESSENTIALS in the

KITCHEN

by Christy Morgan

29

spring | 2014 | definitionforladies.com

spring | 2014 | definitionforladies.com

30

01

Bamboo or Wood cutting boards Get rid of your plastic cutting boards. Buy a

nice thick bamboo or wood cutting board, one that is at least 20x15 with a juice groove.

02

Mesh strainers One large stainless

01 Totally Bamboo Green Lite XLarge

steel colander will do the trick for draining

pasta and veggies. Get a variety of styles and sizes of mesh strainers for other jobs: a two-inch with a handle for catching seeds when juicing citrus, an eight-inch with a handle for sifting flour, an eight-inch stand-up for washing/straining grains, and a skimmer, which is essential for blanching vegetables.

03

Vitamix or blender A good blender

02 Cuisinart Colander Set

is essential. I could not survive without

my Vitamix. The reason you might want both a blender and a food processor is the blender is for the more liquid things, like smoothies, dressings, and pureed soups.

04

Mixing Bowls I like to keep glass and stainless steel bowls of various sizes

for prepping.

Âť

03 Vitamix 5200

04 OXO Stainless Steel Mixing Bowl Set

31

spring | 2014 | definitionforladies.com

05

Chef Knife The most important thing in your kitchen repertoire are good knives.

All you need is three knives: a chef knife that is used for almost everything, a paring knife for small jobs, and a bread or serrated knife for slicing bread or soft fruits, like tomatoes. Those last two knives can be

05

any brand really; save the dough for your main knife.

My favorite are Global, NHS, and MAC knives.

Global 7" Hollow Ground Santoku Knife

06

Microplane Zester Fun tools to have in your repertoire are a Microplane zester

and a citrus reamer. Adding citrus juice (i.e., lemon, lime, orange) and citrus zest is a lovely way to turn a regular recipe into something gourmet.

07

Stainless Steels Cookware Essential pans are a small saucepan, large

stockpot, and both large and small sautĂŠ/skillet/fry

07

pan. It’s ideal to have lids that fit all or most of these pans.

08

Anolon 12-pc. Stainless Steel Tri-ply Clad Cookware Set

Food Processor The food processor is best for chunky things like hummus,

bean dips, pestos and nut-based sauces and desserts.

06

Cuisinart is my favorite brand and is tried and true. • Find Christy online: Check out the Our Team page!

Microplane Zester

08 Cuisinart 14 Cup Food Processor spring | 2014 | definitionforladies.com

32

PROTEIN POWDER GUIDE

by Ines Lopes If you’re trying to build lean muscle mass, it’s likely that you supplement your diet with protein powders. When protein powders are

Ground-Based Nutrition

added to food, they can

This one is the new kid on the block

Creamy, fluffy, and fuses three proteins:

and boy is it delicious. It’s full of great

pea, cranberry, and hempseed. Some

ingredients, like a interesting protein

consider it to be extra chalky. You

blend and greens, which makes it

either love or hate this one. People tend

more like a nutritional shake than just

to like the chocolate more than the

protein powder. Hence the higher carbs

vanilla, though. It’s absolutely worth

and calories and heftier price tag. Is it

trying, because it’s often on back order

worth it? We think so! Get samples on

on the website!

be a great meal replacement, snack, or recovery meal. But what makes a really good protein powder? Truthfully, taste is important, but when you’re training hard, you can put that aside for things such

their website.

as the amount of carbs per scoop or whether or not it contains a certain

Flavor

ingredient. Although all

Calories 150

Calories 100

Fat 4g

Fat 2g

the most basic, with a

Sodium 0mg

Sodium 304mg

few companies having

Carbs 11g

Carbs 3g

options. The protein

Sugar 0g

Sugar 0g

powders listed are some

Protein 17g

Protein 19g

which means they’re

Fiber 6g

Fiber 3g

also the easiest to find.

Soy Free

yes

Soy Free

yes

Gluten Free

yes

Gluten Free

yes

of these brands come in several flavors, vanilla is

“natural”or unflavored

of the most popular,

Places such as Whole Foods, Vitamin Shoppe,

Milk Chocolate

Flavor Vanilla

GNC, Amazon, and

Raw mostly

Raw yes

VeganProteins carry one

Organic mostly

Organic yes

Non-GMO yes

Non-GMO yes

or all of these brands. •

33

Sunwarrior

spring | 2014 | definitionforladies.com

featured guide

Vega

PlantFusion

Manitoba Harvest

The reigning vegan protein powder

PlantFusion is great because it provides

A unique protein powder made from

champion, nd rightly so! Vega protein

unique flavors such as cookies ‘n cream

hemp, Manitoba Harvest has higher

smoothies are like delicious, indulgent

and chocolate raspberry. It’s slightly

calories and 17g of carbs per serving.

milkshakes. They are thick, creamy,

higher in calories compared to the

It would work great as a post-workout

flavorful and still provide all the

others, but it also provides the most

shake. The chocolate and vanilla flavor

nutrients you want. The catch? Price.

amount of protein. My only issue

are both delicious. This hemp protein

Easily one of the most expensive

with it is high sodium content. The

powder is an excellent choice for those

brands on the market. It’s worth it if

only downside is the high sodium

allergic to soy.

you can find it on sale!

content; consider limiting it to one serving a day.

Flavor

Viva Vanilla

Flavor

Cookies ‘n Creme

Flavor Vanilla

Calories 90

Calories 120

Calories 130

Fat 0.5g

Fat 2g

Fat 2.5

Sodium 140mg

Sodium 360mg

Sodium 10mg

Carbs 5g

Carbs 4g

Carbs 17g

Sugar 2g

Sugar 4g

Sugar 5g

Protein 15g

Protein 21g

Protein 9g

Fiber 2g

Fiber 0g

Fiber 11g

Soy Free

yes

Soy Free

yes

Soy Free

yes

Gluten Free

yes

Gluten Free

yes

Gluten Free

yes

Raw no

Raw no

Raw yes

Organic no

Organic partially

Organic yes

Non-GMO yes

Non-GMO no

Non-GMO yes

spring | 2014 | definitionforladies.com

34

In Jo’s Kitchen

Cherry Almond Cookies

Soft and chewy with big chunks of fruit and nuts encased in a golden fluffy cookie shell... the easiest flourless cookies you’ll ever make! These cookies are soft, not crisp, and taste best the day they are baked. Feel free to vary the nut butter and the mix-ins to your preference.

Ingredients:

Directions:

1/2 cup (100g) raw almond or cashew butter*, slightly softened

Blend the almond butter with the sugar solution and almond extract if using.

1 tablespoon (20g) coconut sugar** dissolved in 1/2 cup (30g) hot water

Spoon dollops of the batter onto a lined baking sheet and bake at C180º

Few drops almond extract (optional)

fully cool before storing in an air-tight container.

1/3 cup (50g) dried cherries (or other dried berries)

*Use ‘unroasted’ or raw nut butters if possible - roasted nut butter will impart

1/3 cup (50g) blanched almonds (or raw with skin)

**You can use any unrefined sugar such as sucanat.

1/2 teaspoon baking powder

Makes 3 to 4 servings

37

Mix through with the remaining ingredients until you have a thick batter.

(F350º) for approximately 10-15 minutes until lightly golden. Allow to

a very different flavour, but will still work so feel free to experiment.

spring | 2014 | definitionforladies.com

Moroccan Apricot and Chickpea Soup

A chunky soup with fruity kick, perfect year round. Serve as a light lunch or a more hearty meal.

Ingredients:

Directions:

1 large red onion, diced

Cook the red onions, garlic and spices in a pot with a little oil for five minutes

2 cloves garlic, peeled and crushed 1 scant teaspoon each cinnamon, cumin, and chilli powder 1 (14 ounce) (400g) can chopped tomatoes 2 1/2 cups (500ml) vegetable stock or veggie broth 1 cup (150g) packed dried apricots, roughly chopped into quarters

until softened. Add all remaining ingredients in the order listed except the spinach, and cook for another five minutes until bubbly. Add the spinach and stir through to allow to wilt. Serve immediately. *For a gluten-free option you can simply omit the couscous (and reduce the broth by 100ml) or add another option at the time of serving such as cooked quinoa for added texture and a more hearty meal.

Makes 3 to 4 servings

1 cup (250g) cooked chickpeas 1/4 (50g) cup uncooked couscous* 2 cups (~150g) packed fresh spinach

Jo Hodson is the health conscious plant-based foodie and recipe developer behind the holistic health website Including Cake. After completing a Certificate in Plant Based Nutrition, she furthered her desire to empower others with Certified diplomas in both Holistic Health Coaching and Personal Performance Coaching currently ongoing. Find Jo online: Website Recipes and Photography by Jo Hodson.

spring | 2014 | definitionforladies.com

38

SoulSurvivor Kathryn Lorusso shares her amazing plant-based victory over cancer

­I have been an active, speeding human bullet my entire life.

I raced through after school contests in elementary school, track meets in junior high, cross country and cheerleading in high school, and running, yoga, weight lifting and cycling in my adult years. I was a stud and ate animal protein to stay muscular and strong.

That’s what we’ve always been told to do, right?

At age 50, I found out that was dead wrong.

My daily diet included chicken, lean meats, low-fat dairy and very little grains. I ate spinach here and there, but green veggies, carrots, squash and other colorful nutrients were generally strangers to my kitchen. I was working out like a fiend and felt super strong; what could possibly happen?

My answer arrived one evening as I was soaping up in the shower after a long run. I felt a twinge around my right armpit and reached up to find a small, hard lump. It was ironic that my gynecologist had shown me a rubber model of a breast with cancerous lumps six months earlier as part of my exam. I had left his office blissfully confident that those lumps would never happen to me. As soon as I touched the alien lump on my own body in the shower that night, though, I knew what it was.

39

»

“Stage one breast cancer,” my new oncology surgeon told me, as I sat in her office feeling dumbfounded. No one in my family had ever had this condition, and besides, I was the thinnest, most fit sister of four girls. I didn’t fit the demographics at all!

Nonetheless, the treatment plan was created, and a lumpectomy and radiation were in my future.

As I cowered in my surgeon’s office and listened to her explanation of cancer and its growth, I pondered the real reason I was there that day. If I was such a model of physical health and could still get breast cancer, the answer had to be my diet. I had been feeding my body the wrong fuel. That evening, I researched and hired a vegan nutritional counselor and literally changed my life overnight.

Seven bags of processed, sugary, animal-based foods went to my neighbors, and stainless steel pots and pans, a water filter, and bags of whole foods made an entrance instead. My kitchen suddenly had a rainbow cornucopia of vegetables, fruits, grains and beans sitting on the counter. I had The China Study next to my bed and several plant-based cookbooks in my briefcase. I lived and breathed the diet, kept a food journal of everything I ate, talked about kale, collards and protein with my sisters and generally drove the people I worked with crazy. They began hiding their barbecue take out bags from me.

The proof, though, arrived just four days later. I was the vegan Energizer Bunny who recovered from her lumpectomy in a day. I was up eating, cooking and laughing just two hours after surgery and spent the next five weeks literally running in and out of my radiation therapy appointments each morning. I’d get zapped at 8 a.m. and then head to work with no side

spring | 2014 | definitionforladies.com

»

40

effects at all. The women waiting at the hospital for their appointments My radiologist was thrilled with my results and asked what I was doing that might be different. I told her about my plant-based meals and she just shook her head.

each day were red and peeling, crying from exhaustion, complaining about rock hard breasts (a common side effect of radiation) and nausea. I had none of that and, in fact, had never felt better!

My radiologist was thrilled with my results and asked what I was doing that might be different. I told her about my plant-based meals and she just shook her head. “Keep doing what you’re doing, my miracle girl,” she said and left the room. Today I can barely see the scar from the sur-

“Keep doing what you’re doing,

gery, and my breast remains as soft and pliable as it always was.

my miracle girl,” she said and

My oncologist spent the first two and a half years recommending follow-

left the room.

up drugs and even surgery to remove my ovaries to be “completely safe.” I told her those options weren’t ever going to be options for me. “My ovaries are not the enemy,” I said, “and plants are the best medicines I could add to my life.” My refrigerator had become my medicine cabinet, and that was all I needed to be “safe.” Today, four years into this adventure, she and I talk about recipes and my small vegan catering business. She tells me about her two children and how they are gluten, sugar and red meat free now. She now runs four miles a day and is transitioning to veganism.

Six months after my diagnosis, I was approached by a representative for O’Neill 365, a sporting clothes line for women 25 to 35, and asked if I’d like to be an “icon,” or brand ambassador, for the company. They didn’t know how old I was and I didn’t tell them until one of the blogs I wrote for the website included my age. The marketing director emailed me that day and said they were all so impressed with my vitality and obvious glowing health that they were stunned I was 50! I told her, “It’s the plants.”

Today, I’m a Physicians Committee for Responsible Medicine (PCRM) instructor, run my own small vegan catering business in the DFW area, work as a guidance counselor in a high school that has a student vegetarian group, and teach plant-based cooking classes. I’m also about to start providing vegan food for a new coffeehouse that will open nearby in February. I thank God for the day I found my lump. It took a life and death crisis to open my stubborn eyes, but it has turned out to be the best catalyst I’ve ever known.

I look forward to the rest of my life as a lean, energy-powered machine.

But this time, I’ll be fueled with plants. Bring on the 60s and beyond! • Find Kathryn online: Website | Facebook Photography by Sylvia Elzafon.

41

spring | 2014 | definitionforladies.com

spring | 2014 | definitionforladies.com

42

Photo by Nathan Smith.

Making the

CONNECTION Dani Mouser completely transformed her health and her life by listening to her body

Health and weight have been a struggle for me as far back as I can remember. In the days before my lifestyle change, my unhealthy habits led me to become obese on three separate occasions: once in my late adolescence, again in my early twenties, and again in my late twenties.

If I think back, I can’t recall any stretch of time in my life that I simply maintained a healthy weight. I was always either gaining or losing. The scale went up. The scale went down. The scale went up even higher. The scale never stood still. I endured many long swings of up and down over the course of many years. If my weight history was displayed in a flowchart, it would be the perfect example of a yo-yo dieter.

My wellness journey didn’t start until I faced four separate realizations: First, I was obese.

Second, I had terrible eating habits.

Third, I was getting zero exercise.

Fourth, I had developed health issues.

»

First, I was obese.

This realization came when we brought home a Nintendo Wii Fit. That fateful evening, opening and setting up our new toy, I stepped on the board and was shocked to see my weight. Crap.

Really? Holy cow. There was no denying that I had really let myself get heavy again.

To really rub it in, that sweet little Wii voice tells me, “That’s obese”. Then, the little Mii character transformed in front of my eyes from a stick figure to a chubby little thing; as the digital waist expanded, the shirt shrank to really exaggerate the point.

But it wasn’t just the Wii telling me I was overweight. I was uncomfortable in my skin. My clothes were getting tighter and tighter, and I was having a hard time finding clothes in stores that fit me. I was out of breath from a single flight of stairs. I was beyond the point of just being chubby.

Second, I had terrible eating habits.

In those days, I was a vegetarian, but a more accurate description would’ve been a junkfoodetarian. I was a vegetarian who never ate vegetables! I was a dairyoholic. Never one to shy away from junk food, fast food, or processed food, my diet pretty much consisted of three food groups: highly processed grains, high cholesterol dairy products, and sugary sweets. Staple foods often included greasy cheese pizzas, super sweet chocolate mochas with whipped cream, processed sugary breakfast cereals, macaroni and cheese, Pop Tarts, bagels with cream cheese, veggie cheeseburgers, onion rings, and to wash it all down, milk or soda pop.

Unfortunately, from time to time, I was willing to put myself through the suffering of ‘fad diets’ or ‘crash diets’ or other unhealthy eating habits, in order to shed the extra pounds. You name it, I tried it. In my efforts to lose weight, I would sometimes follow what I know now to be a very dangerous, low-calorie, low-carb, very low-nutritient diet. It would sometimes help me drop a few pounds before reaching a plateau. But, as with all fad diets or temporary restrictions, as soon as my goal was reached, I returned to my old habits. The weight would creep back up again, and then some.

NOW: Thriving Vegan, 2014. Photo by Nathan Smith.

BEFORE: “Junk Food Vegetarian” since 1996; photos taken 2009-2011.

»

Third, I was getting zero exercise.

Sure, I would tell myself I was going to start exercising. On Monday. Tomorrow.

Today. Today’s the day! But, that day would always get pushed back. I was, like most of us, too busy, too tired, and com-

and what times of day I can schedule and actually commit to my workouts.

Now, I love to exercise, and I make sure to move my body every day. My favorite ways to get my sweat on are

I successfully lost 85 pounds and 16 pants sizes, and gained a new understanding of health.

with weightlifting, various styles of yoga practice, and teaching spinning.

I’m happy to say that I achieved

day were filled with working a full-time

I made nutrition a priority. Through

this in the healthiest way

job, going to school, studying, commut-

countless hours of research on all

possible. I took my time. I did

ing, and trying to have some sort of a

things nutrition, as well as listening

social life, which meant staying up late,

to my body, I learned which foods

things right. I listened to my

and not getting enough sleep. I just didn’t

my body responds best to. I followed

have the time or energy to work out.

the direction of my moral compass

needs, rather than depriving it.

and transitioned from vegetarian to

I taught myself healthy habits.

pletely unmotivated. The hours of my

Fourth, I had developed health issues.

body and gave it the fuel it

vegan. Thanks to some pretty awe-

My gall bladder was full of gall stones,

some iPhone apps, I started tracking

and it eventually needed to be removed.

my nutrition to ensure I was meeting

My blood pressure was high. My cho-

those goals. Now that I’ve taught myself

I learned that the scale is a terrible

lesterol was through the roof.

how, planning and preparing balanced

reflection of health. I learned that num-

meals has become second nature.

bers on the scale really don’t matter. I

Sound like a recipe for disaster? Yeah, it

learned that muscle weighs more than

was. The combination of poor eating

I made health a priority. Through

habits, lack of nutrition, zero exercise,

these changes, my health improved

no quality sleep, an unhealthy relation-

dramatically. My cholesterol has dropped

ship with myself, and absolutely no

from being in the danger zone to being

focus on health, left me in a downward

ideal levels. My nutrition levels are all

I learned this is a lifelong journey.

spiral. Something had to change.

excellent, including those commonly

Today, I can reflect back at the long

considered difficult for vegans, including

path behind me and smile. I can look

protein, calcium, iodine, and vitamin B12.

forward at the long path still ahead

2013, I successfully lost 85 pounds and

I kicked some common ways of

of me and smile. If I can turn my life

16 pants sizes. I’m happy to say that I

thinking to the curb. I learned that I

achieved this in the healthiest way pos-

could no longer look at a “diet” as some-

sible. I took my time. I did things right.

thing I temporarily change for a certain

I listened to my body and gave it the

number of weeks or months in order to

fuel it needed rather than depriving it. I

lose weight. When we hear the word “diet”

taught myself healthy habits.

today, we think of it as a temporary solution.

One step at a time, things did change.

From November 2011 to September

I made exercise a priority. Through trial and error, I finally figured out what kinds of exercise I actually enjoy

spring | 2014 | definitionforladies.com

fat, and can be deceiving. I learned that sometimes, in order to get healthier and stronger, the scale may go up!

and health around, so can you. It’s never too late. Your body and your loved ones will thank you greatly. • Find Dani online: Check out the Our Team page!

We “diet” then we go back to “eating.”

I finally found a way to look at my diet as a sustainable way of living every day.

46

How Veganism Can Work for your Athletic Lifestyle

by Emily Segal, MA, CHHC

Be a Fit and Healthy Vegan By Avoiding These Pitfalls Vegan diets are all the rage. Some people are attracted to veganism because they are concerned about the ethical or environmental issues implicit in animal agriculture. Others are hoping for better health or longevity. Many athletes have turned to veganism in search of performance gains and decreased recovery times that allow them to put in more training than their meat-eating competitors. Whatever the reasons, veganism can promise all of this and more, if you feed yourself properly and avoid the most common pitfalls.

Pitfall #1:

Not eating enough

The likely number one complaint of ex-vegans might be “I felt weak, tired and hungry as a vegan.”

Most of the time, that concern could have been addressed with better nutrition and simply, more food! Animal meats, eggs and dairy products are dense, heavy foods that require a long digestion time. In other words, they keep you full for longer (hence the popularity of low-carb diets). However, because they are calorically dense, omnivores must pay close attention to portion sizes and often eat skimpy meals. You must turn this thinking on its head when you go vegan. Plants are nutrient dense, but calorically light, so you really must eat a larger volume of plant food than you did as an omnivore. Forget individual bowls – you are now going to be eating your salad straight from the giant serving bowl! Most athletic vegans actually have to make a concerted effort to eat enough food to fuel their activity demands! Good news for those of us who love to eat!

»

Depending on your goals—fat loss, muscle gain, or maintenance—you must understand your body’s caloric requirements and then learn how to eat that amount. I recommend using a website like IIFYM to determine your calorie needs and then spending a month or so tracking your daily intake into an app like MyFitnessPal or SparkPeople. You can also use these apps to track your intake of important nutrients such as calcium, iodine and zinc, to see if supplementation might be necessary. Tracking your food can be tedious, yes, but it is the easiest way to understand your intake, your body’s needs and to achieve the results you seek. Not tracking is like trying to diagnose a broken arm without taking an x-ray. Why play guessing games when answers are so readily available?

Pitfall #2:

Ruled by someone else’s dogma

Many people are swayed by a particular guru or author who swears his or her way of being vegan is the one way. Be it salt-free, oil-free, 80-10-10, 100% raw, gluten-free, soy-free, high-carb, or low-carb, devotees of a particular dogma can become obsessed with their chosen approach. I cannot tell you how many times I have seen someone who presents with problems on say, 80-10-10, being told by adherents “You must not be doing it right.”

If a certain approach works for you, great. Do that. But if it doesn’t—if you gain weight on 80-10-10, or start becoming depressed or lose your sex drive on low-fat, or feel cold eating 100% raw in a cold winter climate—please be open to altering your plan to suit you! We are each unique creatures. Some thrive and love one way, while for others, that way will be a total disaster. The diet that is right for you is the one that makes you feel great, suits your lifestyle, and can be followed effortlessly. It may even be a combination of different approaches. Nutrition is a young science and the Internet abounds with opinions parading as facts. Be your own guru!

Pitfall #3:

That dreaded gas and bloating!

Plant foods contain a lot of fiber. When your body works to break down those fibers, gas can be produced, which leads to bloating. Many of us have compromised digestive systems from years of eating junk or processed foods, long doses of antibiotic and hormonal contraceptive use, and environmental toxin exposure. I could write a whole article on tips to reduce gas and bloating (and perhaps I will), but the most important step is thorough chewing. The enzymes that digest carbohydrates are located in large part in the saliva. If you eat on the run, shoveling food down without proper chewing, you are sending it down your gullet undigested. Gas and bloating will result! Chew each mouthful to liquid. If you are really suffering, eat smaller portions more often and try to sit down to eat in a calm manner. A knowledgeable vegan nutritionist or doctor can help much in this area.

spring | 2014 | definitionforladies.com

»

48

Pitfall #4:

Eating too much junk

There are many delicious processed vegan foods—margarines, spreads, fake meats, fake cheeses, etc. These things are tasty and can be a delicious part of enhancing your taste experience and fun. They are also particularly helpful when first transitioning to a vegan diet. But we must remember to keep them as a small portion of total overall intake.

Honestly, there have been days when I have realized I managed to eat zero actual plants!

This is not good. Eat this way often enough and you will fail to thrive. Keep fresh fruits and vegetables at the center of your diet. Add in whole foods such as sweet potatoes, whole grains such as quinoa, brown rice, millet and amaranth, beans and legumes, whole soy such as tofu, tempeh, edamame and soy milk, rather than the isolated soy protein of fake meats and powders. Keep the treats as treats.

Stick to eating whole foods to really thrive!

Pitfall #5:

Going it alone

We are so fortunate to now live in a time when vegan health professionals are plentiful and the Internet and Skype have allowed us to access them from anywhere in the world.

Your family doctor may not be knowledgeable about vegan nutrition, while many naturopaths and acupuncturists are actively anti-vegan. It can be difficult to get the advice and guidance you need. There is a list of vegan trainers, health coaches, and dietitians in the file section of the Vegan Ladies Who Lift Facebook group. There is a comprehensive list of international vegan health professionals on Colleen Patrick Goudreau’s site and on The Vegan Truth blog. Additionally, many physicians, such as Dr. Joel Furhman, are available for detailed health questions on their forum sites.

49

»

spring | 2014 | definitionforladies.com

Pitfall #6:

Blaming everything on the diet

I find it interesting that people who had lousy, unhealthy diets before becoming vegan will still blame physical issues on some perceived deficiency in their new vegan diet. There is not a single medical condition that necessitates the eating of animals or their secretions. Before assuming your vegan diet is at fault for what ails you, please consult with a vegan health professional!

That said, there are nutrients that need special attention on a vegan diet, including calcium, zinc, iodine, vitamin K2, B-12 and D. Iron, in particular, can become low and need supplementation. A vegan health professional can do the proper tests and help you sort this out. You could also have digestive issues that are impairing absorption of the nutrients you digest. Or you could be suffering from a health issue, such as an improperly functioning thyroid, that has nothing to do with your diet. Whatever it is still must be treated.

Finally, it is important to understand that although food is our building blocks and fuel, it is not everything that we are. If we are unhappy in our personal lives, jobs or relationships, our physical health will suffer as well. We must work to have well-rounded, happy lives fueled by satisfying work, love, touch, rest, laughter and hope. Only then will we experience the vitality and health no diet alone can provide • Emily Segal is a Board Certified Holistic Health Coach and the founder and owner of Triumph Wellness, an international nutrition counseling practice. Emily specializes in plant-based nutrition, sugar addiction, emotional eating and sports nutrition. A lifelong vegetarian, Emily became vegan in 2009 and used the new found health gains to accomplish her first full marathon at the age of 45. Find Emily online: Website | Facebook | Pinterest | Instagram

gear

Vegan Exercise

by Erin Fergus

If you are hitting the road or the treadmill maybe all you need is a non-leather pair of shoes. If you’re spending more time in the weight room you may have been intrigued by some of the accessories you see other people using. No matter your fitness level and training status, you can find gear that make your workouts more comfortable and effective without compromising your ethics.

Many running and fitness shoes are made of synthetic materials and mesh, so it is likely you won’t have to change from your favorite brand. All Brooks shoes are vegan, as are all Asics shoes that have an “N” in the product number. Saucony, New Balance, Merrell and Nike, among others, have options as well; just check the label for the word “synthetic” or “manmade” on the shoe’s tongue. You can also use Zappos, which allows you to search for vegan shoes of all types.

If you love lifting but hate what it does to your hands, it’s time to invest in a pair of lifting gloves.

They can also come in handy if your palms sweat or if any of the machines or dumbbells have slippery grips. GoFit offers a $17 neutral black and gray Diamond-Tac option with reinforced padding and other features that make them easier to put on and remove. For only $20, you can upgrade to the Diamond-Tac with built-in wrist wrap to increase grip strength and reduce hand fatigue.

If you prefer a more girly approach to gripping iron, consider the G-Loves collection, which includes bright lifting gloves and wrist wraps. The gloves are lightweight, breathable, moisture-wicking, chaferesistant, non-slip neoprene, and feature mesh, lace, and/or Swarovski crystals depending on design.

The cropped finger and open hand design provides more movement and allows you to wear a ring comfortably if you choose. Instead of the standard pull-on design, the wrist area opens up and can be secured at the appropriate snugness with Velcro. The standard collections that include neon colors and fun designs are $45, and the limited editions with Swarovski crystals are $75.

You may have heard the saying, “If you can’t grip it, you can’t lift it.” If you have a weak grip, weak forearm muscles or small hands (but strong muscles), wrist straps can prevent you from dropping

51

»

spring | 2014 | definitionforladies.com

GoFit workout gloves gofit.net g-loves workout gloves g-loves.com

Harbinger lifting strap harbingerfitness.com Vehement boxing gloves vehement-mma.com

Everlast boxing gloves shopeverlast.com

a deadlift bar or having your hands slip off the lat pulldown. You should try to increase your grip and forearm strength along the way, so you may only use them temporarily or only for very heavy lifts.

A lifting belt is not a necessary item, but it is a smart accessory to have if you are going to be doing heavy Olympic lifting or attending Crossfit classes for an extended amount of time. The belt protects the lower back and increases intra-abdominal pressure, but it should only be used for lifts that are 85% or more of the lifter’s one rep max weight. It should also only be used after establishing perfect technique and properly progressing up to heavier lifts. Vegan Essentials offers a synthetic low profile (meaning it is lightweight and more comfortable) belt that is on sale, but there is only one style. Strength Shop (UK) is committed to offering vegan products and has a selection of vegan belts, gloves, wraps, lifting shoes and all sorts of other accessories.

You can float like a butterfly and sting like a bee without exploiting animals. The pink Everlast pro style training boxing gloves are made of synthetic leather, contain mesh in the palm for breathability, and are treated with an antimicrobial agent to prevent odor. They can be found for $40 on the Everlast website and sometimes for less at sporting goods stores such as Sports Authority and Academy.

Another option could be the Vehement vegan boxing glove, which is white with the black outline of a wolf. These are the only certified vegan and cruelty-free boxing gloves worldwide. Plus, you can feel good about the company, which has been known to donate to charities like Sea Shepherd. They can be found on their website for 60 euros (about $82) and ship worldwide from London. Visit our website for a giveaway package from Vehement!

Whether you are a seasoned fitness fanatic who doesn’t support the use of animal products or an animal lover who is just starting her fitness journey, you can get cruelty-free versions of all the same accessories that come in leather without harming animals. • Find Erin online: Check out the Our Team page!

spring | 2014 | definitionforladies.com

52

My Journey

from a Junk Food Vegetarian to a

Healthy & Happy Vegan!

Amanda Fisher’s journey to veganism helped her improve her health and her life There is more to my transformation than my “before” and

body, and worst of all, as I got older I noticed my metabolism

“after” photos. Not only did I lose weight, more importantly

start to decline. I put on more weight eating the same foods

I gained my life back!

as I had been before. This was not pleasant and had to stop.

I was always destined to not eat meat. I look at any animal as a

After reading Skinny Bitch and watching movies such as Forks

friend, not food. Due to circumstances within my family, I was

Over Knives and Food Inc., I made the switch to vegan and

not able to become a full-on vegetarian until I was 17 years old.

promised that I would continue to educate myself in relation

When out on my own I would choose veggie options, but at

to my health and fitness.

home my parents ruled the roost, and what they said went!

I continued my vegan reading and watching documentaries,

When I finally became vegetarian I didn’t know where to

and in 2012 enrolled myself in the certificate of plant-based

look for information about healthy vegetarian diets. No

nutrition held through e-Cornell graduating in early 2013.

one around me was vegetarian, and everyone seemed hell

That year, I also competed in my first fitness model competi-

bent on trying to get me to eat meat again. It was like they

tion, and although I didn’t place it was a great learning experi-

wanted me to fail. But giving up and resorting to eating

ence. I am looking to compete in two competitions this year!

meat again was not an option.

Unfortunately, years of poor choices took their toll on my

53

My fiancé, a certified personal trainer, and I have started our own health & fitness business, “Bangin’ Bodz”. (He does

spring | 2014 | definitionforladies.com

There is much more to my transformation than my “before” and “after” photos. Not only did I lose weight, I gained my life back!

eat meat but has adopted a more flexitarian lifestyle since we’ve been together. I won’t push him to convert fully—he can do what makes him happy; I can only educate him on better choices.)

I am getting my certified personal training certificate along with yoga teacher training this year! I am currently working on my law degree and hope to be able to do something altruistic with that in the field of animal rights, or even in relation to food/product packaging. • Amanda Fisher is Director of Bangin’ Bodz Health & Fitness.

NOW: Healthy and Happy Vegan.

BEFORE: Junk Food Vegetarian.

Redefining

FITNESS Esther Oakley’s Adventure With Pole Dancing

My friends and I were nervous heading to our first pole lesson, not knowing what to wear or what to expect, but those nerves proved—as most do—to be totally unfounded.

And more than that, walking in the studio door has been one of the best decisions I ever made. Remember the joy of sliding down the fireman’s pole at recess, spinning around the playground? That was my first feeling in pole class, and it just built from there. Yes, pole feels sexy, but it’s also purely fun, builds confidence and physical strength, and provides a new family of wonderful women. Pole got me in the best shape of my life, though I’m not entirely sure whether to attribute that to pole or to being vegan! Probably a combination.

There’s pretty much nothing pole doesn’t work. Strength in every muscle, balance, even cardio gets thrown in! So many times people say to me, “I don’t have the strength to do that,” and the answer is always, “You don’t need to! You go to class to BUILD the strength.” A good studio will include conditioning exercises as a regular part of class so that you are not only working the muscles while on the pole, but also building them up safely on the ground.

55

»

spring | 2014 | definitionforladies.com

Pole works your arms and your back—you need to be able pull yourself up on the pole (never jump!) and hold certain moves. It works your legs—many, if not most, of the moves require you to hold yourself on the pole with just your legs— you better believe those legs are going to get strong as you work those muscles to make sure you don’t fall! It works your core—I’ve never had a better core than I’ve developed from pole work. You need it in every move, lifting yourself onto the pole, holding yourself in the right position, and finding balance.

And that’s just the physical strength. Being in the best shape of my life is one reason I love pole so much, but another is the mental shifts it brings. When one day you can do a move you thought a month earlier “no way ever”, well, that begins to seep out into the rest of your life. Pole provides an easy platform to see yourself conquer new challenges time and time again, and to start thinking, “Hey if I can do this...” …maybe I can do all those other things I wasn’t sure I could do. Tackling the “I can’ts” (a forbidden phrase in my studio—big on encouraging that you can do anything once you believe you can) is a major reason I keep returning to pole time and time again.

The mental and physical training both have provided incredible cross training for my other activities. I’ll never forget the day I encountered a particularly challenging move on the rock-climbing wall and instead of saying “I can’t”, I consciously thought about a specific move in pole, thought, “Hey it’s just like a shoulder mount, I got this,” and then— I did have it. The pride in that moment… there’s nothing like it. Better —it even felt easy, effortless. “Oh, I got this, no big deal.” The strength that pole brings to my daily life—it’s why I pole, it’s why I tri, it’s why I climb. There’s no better feeling in the world. • Find Esther online: Check out the Our Team page!

spring | 2014 | definitionforladies.com

56

survive?

who would

by Anastasia Zinchenko

Shhh… ladies… Let me tell you a secret. We are being persecuted! Wherever we go, whatever we do, there is something that is following us: the ‘thin-model’ image! It is in magazines, on TV, in advertisements and even in children’s books. We grow up with it. From an early age, we are exposed to covetable cartoon characters that are more likely to be thin, and later in life we see skinny actresses and skinny fashion models. To make it simple, the promoted beauty ideal for a woman is thinness.¹ Sadly, many women in Western society are greatly influenced by the ‘thin-model’ image presented by the media and further enforced by social norms. This image not only lowers selfesteem and results in body dissatisfaction for many of us, it also leads to the development of eating disorders, especially among adolescents.² Many girls dislike their bodies from an early age. Alarmingly, 80 percent of ten-year-old American girls have already been on a restricted diet. Girls with eating disorders consider food to be their worst enemy; a mirror confirmation for being fat and ugly. Parties and social activities become torturous because of food temptations, and sports are not done for fun but as an obsession to help them lose weight.³ Girls with eating disorders consider food to be their worst enemy, a mirror confirmation for being fat and ugly, parties and social activities being torturous because of food temptations, and

57

»

spring | 2014 | definitionforladies.com

sports not fun but an obsession. Running mile after mile, starving day after day and purging meal after meal makes them feel relieved and victorious over their own hated body.

To be fair, not all women are susceptible to the media-promoted brainwash. The ability to resist ‘thinness-mania’ largely depends on the environment we grew up in. African American women have a much better self-image and higher self-esteem than do white American women and are less likely to feel pressured to attain the ‘thin-model’ body image. Asian American women are even more dissatisfied with their appearance than their white American peers, because their characteristic facial features are not incorporated in the Western beauty ideal.4 What about those who were not lucky enough to grow up in a thinness-resistant environment? In other words, an environment that does not consider being bigger as a bad trait and where more positive than negative feedback about their appearance was given? How should women, who are on never-ending diets to conform to an idealized beauty image, deal with the permanent pressure to be thin?

If you belong to those who are dissatisfied with their own body and try to lose weight over and over again, please read on. Most important, ask yourself: “Is the body image I try to achieve natural?”

those who are strong survive If you were sent back thousands of years ago, would you survive? Would the skinny fashion model survive? Let’s examine the properties necessary for survival.

If you ask me, it is health, strength, endurance and the presence of energy reserves that help a person survive. Yes, exactly - fat reserves! Statistically, the healthiest women do not have low body fat; they are within the normal body mass index (BMI) range. BMI under the normal range (18.5-25) has a negative effect on health and reproductive potential.5 The reproductive potential is very important for women that want to have children. Thousands of years ago and today fertility guaranteed the survival of our species and passing of our genetic information.

Biologically, while maybe unconsciously, fertility is a criterion for men when choosing their mates. Although the female body shape favored by men is culturally dependent and ranges from normal weight to heavily obese women (up to BMI 38), none of the studied male populations showed a preference for underweight women such as size zero fashion models.6 Fashion models with an average BMI of 17.17 are significantly under the normal BMI range.

However, the BMI value is just a guideline, an estimate for the whole population and not precise for an individual. It should not be taken as an accurate measure of health as it does not account for important factors, such as muscle mass. Much more important than trying spring | 2014 | definitionforladies.com

»

58

to obtain a specific number, whether on a scale or as a BMI value, is to think about the individual self. Consider your genetic predisposition, personal history and experiences.

Simply ask yourself: “What is the healthiest body image for me?” If you are genetically predisposed to be thin, there is no reason to try desperately to gain weight. Be thin, self-confident and happy. If you are normal weight, there is no reason to strive for the ‘thin-model’ ideal. How would you really like to feel and see yourself? Do you want to be skinny, undernourished and weak? Or rather make the best out of your body embodying health, strength, self-confidence and self-satisfaction?

What about those who are overweight or even obese? Should they become obsessed with dieting to lose weight to become healthier and prolong their lifespan? The answer is: No! Healthy lifestyle habits are much more important than focusing on BMI or the number on the scale.8 Eating enough fruits and vegetables, exercising regularly, consuming alcohol only in moderation and not smoking significantly reduces the risk of all causes of mortality for overweight and obese individuals. Also, the same healthy living overweight individuals have a twice-lower mortality risk than people within a normal BMI range who do not adhere to the healthy habits described above. Regular exercise has not only a positive impact on the general health but also on your body image. Athletic women are more self-satisfied and have less drive for thinness than their non-athletic peers.9 It does not matter whether the sport is speed- or technique-focused. Running track and playing golf both have the same positive impact on women’s body image.

Ladies, forget all the numbers! Research proves that numbers do not matter! Live a healthy lifestyle, fuel your body with plants, be active and do not put anything toxic into your body. It’s so simple. Following these guidelines, you will find your natural balance.

Your weight will settle into the range that is healthy, good and natural for you. Just for you! Because you are the one who matters! • Anastasia discovered the fascinating world of strength training while pursuing a PhD in biochemistry. She plans to compete in powerlifting and figure in the near future.

Find Anastasia online: Facebook Illustration by Belinda Jansen.

References (1) Diedrichs, P. C.; Lee, C.; Kelly, M. Body Image 2011, 8, 259–66.

(2) Bair, C. E.; Kelly, N. R.; Serdar, K. L.; Mazzeo, S. E. Eat. Behav. 2012, 13, 398–401.

(3) The Alliance for Eating Disorders Awareness EATING DISPRDERS STATISTICS http://www.ndsu.edu/fileadmin/counseling/Eating_Disorder_Statistics.pdf.

(6) Pisanski, K.; Feinberg, D. R. Cross-Cultural Res. 2013, 47, 162–197.

(7) Lassek, W. Psychol. Today 2012.

(4) Quick, V. M.; Byrd-Bredbenner, C. Eat. Behav. 2014, 15, 37–41.

(8) Matheson, E. M.; King, D. E.; Everett, C. J. J. Am. Board Fam. Med. 2012, 25, 9–15.

(5) Tovée, M. J.; Maisey, D. S.; Emery, J. L.; Cornelissen, P. L. Proc. Biol. Sci. 1999, 266, 211–8.

(9) Robinson, K.; Ferraro, F. R. J. Psychol. 2004, 138, 115–28.

59

spring | 2014 | definitionforladies.com

and strong well into their eighties but we, as a society, keep

bridging the beauty gap selfies not required

by Pam Kalstad, MS

Women come in all shapes and sizes. We’ve all heard that multiple times. Intellectually we know that. Emotionally, well, a large population of us want to come in the same shape

moving the bar. And not a good bar like the Olympic bar, which I do highly recommend moving. How is this possible that a quarter of the population buy into this notion? Why do we continue to compete with the eventually unobtainable?

Why do women have this self-imposed pressure to stay looking, and much to my dismay, acting like a 20 year old?

Why can’t we appreciate the 20 year olds for who and where they are, and then be joyful in our own age?

I know this may come across a little hypocritical coming from a woman who appears on stage in what I refer to as “hooker heels” and a bikini. Nope, I’m not a stripper.

I’m a figure competitor in bodybuilding. And yes, I have competed with the young in the open division and with women my age in the masters division. Am I adding to the pressure? Some may say yes, but I say no. When I train or compete on stage I am not emulating the 20 somethings. I train and compete with full acknowledgement, appreciation and respect for myself. I know my age and as of this date I’m 49 years old. I’m not ashamed of it. I respect it. I have lived a lot of life. I have had great joys and great sorrows in my life, as I’m sure most have as we get older.

and size; tall (but not too tall), lean (but not too skinny) and

I am getting older. There’s no way around that. But who

beautiful (often defined by the media’s beauty de jour). Oh,

would want to? All of those: trying to please, where do I

and last but not least young, hot and sexy! That’s a tough bill to

fit in, do they like me, what am I going to be when I grow

fill. Especially since approximately 25% of the US population

up are thrown to the wayside. Who has time for that now?

is part of the “Baby Boomer” generation. That’s right, a quarter

Enjoy the life you’re in. If you can’t enjoy it, do what you

of the population in the United States was born between the

can to change it. That’s what I did a few years ago. I started

years 1946 and 1964. I missed it by a year. Not sure if I’m

training for a figure competition at the age of 46. That’s

happy or sad about that. I sort of fall into the donut hole of

right. At the time in life when I was expected to only take

generations. I don’t even know what my generation is called if

group aerobic classes and long for my youth I did the

it’s called anything. All I know is I’m not in the all talked about

unexpected. Don’t get me wrong, I have no problem with

Baby Boomer and I’m not in the new younger generation.

aerobic classes. As a cardiac rehab therapist I highly value

However, I’m so thankful that 40 is the new 20. Which by

them for cardiovascular health. I myself partake in one every

default would make 20 the new infant. Which makes sense

now and then. But at that time in my life I needed more.

to me because every anti-aging beauty product seems to be

Not to prove I was still young but to focus on something

promoted by a teenager. I don’t know about you but this

positive and challenging. I needed to overcome, to regain

forever youthful appearance we are programmed to chase is

control and power in my life. What better way than to push

getting old to me. Women are getting and staying fit, healthy

my body past its limits? »

spring | 2014 | definitionforladies.com

60

I know competitive bodybuilding isn’t for everyone. It

have your own successes no matter how big or small they

doesn’t need to be that extreme. It can be starting an

may seem. I hear a lot of women say, “I could never look

aerobics class. It can be incorporating resistance training

like that.” “There is no way I would post pictures of myself

in your workout. Learning to appreciate your body may

like that.” Here’s the great news. You don’t have to!

take a little time. Be patient. Often we have neglected and taken our bodies for granted for so long we don’t know where to start. I like to start at the beginning. For me, that was accepting the challenge for what is was. Giving myself permission to love my body and all of its abilities. It is OK to actively create a beautiful body for yourself. You do not need to compete with any other body out there. However, I did and still do have a body image in my mind. I truly admire Monica Brant’s physique. I think she incorporates beauty and strength perfectly. There are other amazing female athletes that I admire. Some for their physique.

Some for their work ethic. Some for the struggles they have conquered. Not all of the females that I channel are famous.

Some are just simply amazing humans. I think having mentors, whether they know they are or not, is helpful. It can give you a path to follow until you are able to blaze your own. And you should blaze your own. No two people are alike. You may never obtain exactly what your mentors have.

Great! That was and is their success. You need to create and

61

For some of us, we were not born into social media. Our birth was not announced on Facebook. Our first steps were not tweeted. Our first day of school photo wasn’t on Instagram. We feel uncomfortable with what appears to be self-promotion and lack of privacy. Before you start longing for the good old days, aren’t you glad you can see how your child is doing in college? We can now be more connected with our loved ones. How absolutely fantastic!

Unfortunately, these can also be frightening. People are now able to post images of themselves instantly without thinking of the long term. In today’s social media world we are inundated with those selfies. In case you are one of the many who read selfie in the title and thought, “What the heck is that?”, a selfie is a picture one takes of themselves with a phone and posts on social media sites. In the world of fitness these are often taken in front of a bathroom mirror. I don’t know why. My original thought was the lighting. However, as the time elapses there are more and more of these in front

»

spring | 2014 | definitionforladies.com

of a mirror out in the gym. Some of these photos display

it. You may have neglected and have taken your body for

the fantastic results of some heavy lifting. People proudly

granted for years, perhaps decades. It has probably served you

displaying their hard work. These can be very motivating.

well despite all of its neglect. I’m not saying that to be snarky.

People can see their mentor and re-energize themselves.

We have all done it from time to time. Priorities in life may

But then… There are the others. Those oh so provocative photos. They seem to me to be mostly young women wearing as little as possible and showing as much as possible and trying to pose in a very seductive sexual manner. Why? I have my thoughts of course. These same individuals are the ones at the gym who talk loudly, walk around and try to take up as much space as they can desperately trying to be noticed. I think one of the gym chains refer to these people as a lunk.

They can be intimidating to anyone who is new to fitness.

They can make you feel inferior, fat and ugly. Who needs that? Right? They do. They need the attention. They need a hole in their soul filled. So fill it! The next time you see this person desperately seeking attention smile at her and tell her she looks great. Then go about your work. You are not there to work on them or to compete with them. You are there for you. And that is powerful.

have been different. You were climbing the financial ladder, you were raising children, taking care of a loved one. All noble life choices. This is not a judgment, it is a call to arms.

Reward your body for hanging in there for so long. Your soul will also appreciate it. The thought of going to a gym, joining a fitness class, or heaven forbid, getting a personal trainer, may be overwhelming. Who do you think you are?

An athlete? Who are you trying to fool? You’re too (fill in the blank.) You’ll never look like that! These are not unusual thoughts of women when they think about starting an exercise and healthy diet program or when they entertain the idea of challenging themselves. It’s fear talking. Fear which stands for: False Evidence Appearing Real. You do not need to ignore your fear. It’s there. You should be brave. Bravery is facing your fear and moving through it. Taking action in spite of it. I personally think that resistance training, also known as strength training, should be part of that action if you have no physical disability preventing it. You are not

Reward your body for hanging in there for so long. Your soul will also appreciate it.

required to become a power lifter. But I will tell you there is something intrinsically empowering when you find yourself pressing 300 - 600 pounds away from your body with just your legs. You will walk stronger and more purposefully.

Does this make you young? Who cares? You are strong! You may start at 30 pounds. Great! You started. That is what matters. As you get physically stronger you may just find

Your purpose may be to improve your health. Regular

yourself standing up for yourself more. Declining requests of

exercise and a healthy diet can vastly improve your health

others that are detrimental to our health and instead, putting

and longevity. A healthy diet and exercise positively impact

value on your health and LOVING how your body looks

the major risk factors for heart disease: excess weight, high

and feels. You will no longer worry what others think of your

blood pressure, high cholesterol, diabetes and stress. An

actions. You will enjoy the change and enjoy the sense of

important but often neglected point is that your results are

power and confidence you have. Sometimes through physical

correlated with your efforts. The more healthy actions you

strength we can achieve emotional power. •

take the better the results. You can do the minimum, just

Pam is a cardiac rehab therapist and master’s figure competitor in Eugune,

ensure to expect the minimum results as well. There is no

Oregon. She has been vegan for two years and won her pro card as a

magic pill. There are actions taken by you. Period. So put your maximum in. Get the maximum back. You deserve

spring | 2014 | definitionforladies.com

member of Team Plantbuilt in July 2013.

Illustration by Belinda Jansen.

62

Double Chocolate Berry Mousse Cake

by Anastasia Zinchenko Ingredients: About 2 pounds (1 kg) frozen cauliflower 3 1/2 cups (500g) dates 1/4 cup (33g) pre-cracked flax seeds 1/2 cup (50g) cacao powder 1 teaspoon (7g) vanilla bean powder

4 cups (400g) oat flour 3 bars (3Ă—100g) 76% dark chocolate (or equivalent) 1 cup (240ml) coconut milk 3 cups (450g) frozen sweet berries, e.g. strawberries or raspberries

4 cups (400g) oat flour

1 cup (180g) soaked almonds (approx. 80g dry weight before soaking)

1/2 cup (150g or 120 ml) agave nectar (optional)

Berries and shredded coconut, for topping

Pinch of salt

63

spring | 2014 | definitionforladies.com

reader recipe Directions: Steam the cauliflower until soft, let it cool to room temperature and process it thoroughly with a stick blender or food processor.

Process dates with 2/3 cup (160ml) of water in a food processor with s-blade until smooth. Separate the date paste into two equal parts. Add half of the date paste, flax seeds and the cauliflower mash to the food processor and process thoroughly. Remove mixture and place in a medium bowl.

Stir in the cocoa powder, vanilla bean powder, a pinch of salt, agave nectar (optional), and oat flour and mix thoroughly with a spatula until ingredients are well distributed.

Spread the mixture on a baking sheet in a rectangle shape about 1.5 inches thick. Bake at 180°C (350°F) for 25 minutes. Meanwhile, break chocolate into pieces and melt in a microwave or water bath. Whisk remaining date paste with coconut milk and melted chocolate until thoroughly mixed.

Drain almonds and combine with frozen berries in food processor and mix until smooth, custard-like sauce is formed. Be sure to scrape down the edges of the bowl a few times to incorporate all the ingredients.

After baking cake let it cool down completely. Spread the chocolate-date-coconut milk mixture over the top then the berry-almond-mixture on top of it.

Refrigerate for at least 30 minutes. Top with berries and shredded coconut. • Makes 3 to 4 servings Why cauliflower?

Oat flour

Cauliflower is great to create a moist texture, such

For baking I prefer to use gluten-free flours, such

as that required for a cheesecake, or to substitute

as buckwheat or chickpea. These, however, have

fat in cake recipes. It is healthy, low in calories, and

a dominant taste. For this recipe I wanted to use

protein- and nutrient-rich. Cacao powder, chocolate

a neutral tasting flour. Oat flour is a perfect option.

and sweeteners mask the typical cauliflower flavor

Additionally, it gives a more moist texture than other

so that you do not taste it in the final product.

flour types, which was desirable for this recipe. I made

Sweeteners When I bake for myself I try to reduce sweeteners as

the oat flour myself by processing porridge oats in a food processor with s-blade.

much as possible and use whole foods, such as bananas or dates. However, I baked this cake for a party. I know that most people use large amounts of sugar and are used to excessive sweetness, so I added agave syrup. That is why it is optional in the recipe.

spring | 2014 | definitionforladies.com

Recipe and Photography by Anatascia Zinchenko. Anastasia discovered the fascinating world of strength training while pursuing a PhD in biochemistry.

She plans to compete in powerlifting and figure in the near future.

Find Anastasia online: Facebook

64

Breaking Free from

an Unhealthy Mindset

Laura Kaplan choose the vegan lifestyle instead of a lifetime of medication

I have almost always been overweight, sometimes even obese. By the end of middle school at age 14, I was a size 16 in US women’s dress size. I did not enjoy being my size. I felt like it was so difficult to shop for clothes, and I did not enjoy the negative attention in school.

In the middle of my high school years, I got down to a size 10 and 155 lbs due to a medical problem. I lost weight very fast and in a very unhealthy manner, but I did enjoy the new feeling and ability to wear any clothes from any store I wanted. What I went through to get to that new size wasn’t a pleasant feeling, though, so I vowed to try to maintain it in a healthy way.

Unfortunately, I gained it all back and more, and about ten years later I weighed 234 pounds. I had thrown out most of my old clothing, thinking I would never be able to get back to a healthier weight. I had tried to lose weight before, but I could never convince myself the work was worth it.

The turnaround was when I went to a doctor’s appointment. I found out that at only 28 years old, I needed medication for high blood pressure, was extremely close to being pre-diabetic, and had high cholesterol.

I was scared. I did not want to go on the medication. My doctor said, “Lose 50 pounds and we will talk.” I was depressed for the first day, but the next day I started changing everything in my life.

I dabbled with veganism for about five years before that. Social pressures and other problems always lead me to give up on my decision, and I had extreme feelings of guilt because my decision was ethically

65

»

spring | 2014 | definitionforladies.com

motivated. I was determined then to become a truly healthy vegan, not a junk food one, because even on junk food, health benefits and weight loss came quite easily.

I also felt that I needed to strengthen my ethical feelings a bit more to allow me to stick with a healthy vegan lifestyle for good.

In addition to dietary changes, I started exercising regularly. I started out barely

BEFORE

able to walk for half an hour, and now I regularly walk briskly for more than an hour. I have also started running, which is something I never thought I would be good at, be able to breathe during, or say I loved. I have adopted a strength training routine, which I never thought was necessary or that I would do, but it has helped me feel strong and believe in my ability to make changes. I hardly had any upper body strength as a kid, but now my arms are

AFTER

probably my best looking body part.

I have stuck with this plan for a little over eight months. I am convinced it worked for many reasons. At the sixth month point

I think 30 more pounds would be good, but I may need to adjust that goal because I seem to be naturally a bit more muscular than the average person. I will keep progressing and see.

of change, my blood pressure stabilized,

My biggest advice for anyone who is stuck in an unhealthy cycle and

I was not even close to being pre-diabetic

needs to get healthy or lose a lot of weight would be to work on his or her

anymore, and remained a vegan who eats a

mindset. I was lucky that around the time I started my journey to better

wealth of fresh vegetables and fruits daily.

health, I had started to work on changing negative self-talk—the mean

I have lost 70 pounds and weigh 165 now!

things I would constantly say to myself. Due to this ability to change my

I went from a size 18 to a size 8. I haven’t

mindset, I was able to exceed many of my expectations I set for myself. I

been a size 8 since the beginning of middle

was starting to take action on the things I wanted to change, and instead

school when I was 12 years old.

of telling myself “I can’t,” I reminded myself “I can.” Be gentle with

I am still moving forward and working on my goals. I would like to tone and lose a bit more weight, especially in my belly.

spring | 2014 | definitionforladies.com

yourself, but also be strong, mentally and physically! If you don’t take crap from others, don’t take crap from yourself! If you want something for yourself, you can do it; I am proof of that. • Find Laura online: Website

66

eight reasons

even the career-driven woman has no excuse NOT to work out

by Adria DeCorte

Finding your balance between ideal health and everything else that matters is a challenge.

Especially when you are a busy woman juggling a career and family life. And pulling time out of your day to make a smoothie is hard enough, let alone getting your butt to the gym!

I’m one of you, and I can relate! So I’m going to share what I learned from working 10 hour days and managing to stick to a totally doable daily exercise schedule at the same time.

Excuses are self-destructive. They tear down your good intentions by letting you phone it in and give up on yourself. But you are better than that.

1

67

Get it out of the way before your workday begins: First thing in the morning. If you schedule it for later, there are too many unknowns that can get in the way between now and then. Don’t rely on having enough energy at the end of the day – whenever I plan for an afternoon workout, I invariably end up doing something else despite my good intentions.

»

spring | 2014 | definitionforladies.com

2 3 4 5

Exercise right after work: I used to attend a bootcamp class a couple of afternoons a week. If you must save your workout for later in the day, here’s the sure-fire approach that worked for me. I went straight to the gym from work, and I put on my workout clothes and shoes before leaving the office. Many days when I was tired, this was the only thing that kept me showing up.

Bonus tip: Once you’re wearing the clothes, you gotta go!

Keep it simple:

If it’s too hard or complicated, you won’t do it. Don’t rely on willpower and

then beat yourself up for being lazy. Group classes and workout videos are

great ways to keep your workouts simple—just show up and follow directions!

No homework for creating a game plan.

Do HIIT if you’re really in a time crunch: In 20 minutes, you can fit in a killer high intensity interval training session. It’s all about how hard you push yourself.

Bonus tip: Try our killer 15-Minute Anywhere Workout!

Plan ahead:

If you have a plan, you’ll more easily follow through. When I was

into workout videos, I’d get everything set up the night before:

the dvd in the player, the workout space cleared, and my shoes and

weights right by the TV. Then, I could just fall out of bed in the morn-

ing and jump right into it before I even thought of any excuses.

spring | 2014 | definitionforladies.com

»

68

6 7 8

Do it on your lunch break:

That’s what the truly committed do. Find a nearby gym or just a

private(ish) space to do some HIIT from Reason #4. You remember that it only takes 20 minutes, right?

Act like the high-powered professional you are, and outsource: Hire a personal trainer to take care of the motivation and keep you accountable. When you are paying someone, you will show up.

Become friends with people who have similar goals: If lately all your lunch dates leave you feeling unhealthy, find colleagues and personal friends who are fitness-minded. Be active together on

»

“friend dates.” But keep pushing your limits—I’m talking about chal-

lenging each other, not strolling next to each other on the treadmill.

And above all, don’t assume that a career and ideal health are mutually exclusive! You can find your balance. You just need a few mindset tweaks and practical skills that help you unconsciously work on it every day. To download my free framework for Finding Your Balance, click here. •

Adria DeCorte writes advice for a conscious life on her blog Healthy Vegas Vegan. She helps readers find a healthy balance between clean whole foods, fitness, natural beauty, mindfulness, and loving life. Find Adria online: Website | Facebook

69

spring | 2014 | definitionforladies.com

Letter from My Body

by Erin Fergus

Well hello there body. We meet again

say I’m invincible to mirrors and too

decisions. I’ve pinched, poked, lifted,

in the mirror today. Who am I kidding?

self-assured to judge myself, but I

squeezed and flexed more times than I

We meet many times a day. Sometimes

know that I’m not perfect, physically

can count.

I call you “good,” and other times I

nor emotionally. If only I could have

call you “bad.” Sometimes I loathe the

realized earlier that physical perfection

surrounding lighting, and sometimes I

shouldn’t be the goal, then maybe I

bask in it. Sometimes I obsess over the

would have never entered the love/hate

reflection, sometimes I try to rush past

relationship with the mirror that many

without making eye contact, and others

other women share.

have been my favorite—when I pause and give a satisfactory nod and smile.

things to my body that it didn’t deserve, now it’s time for me to let it talk back…

»

Never once have I looked in the mirror and seen the hourglass

I’ve said all sorts of things to my

shape we are told is

body in the mirror during the last

perfect. I’ve seen a chest

15 years or so. There was even a time

that wasn’t big enough

seven years ago when the only thing I

until it suddenly grew

could see in the mirror was my face.

when I was 21. I noticed

I tortured myself so much obsessing

the fat accumulated in my

over my appearance that I decided

inner thighs and around

to experiment. I covered most of the

my belly button, yet I had

mirror with a bright poster board

a tiny butt and narrow

saying, “I am beautiful, inside and

hips that created a look of

out, always,” and I only let myself see

what I called “faux muffin

the thick hair, bright eyes and straight

top.” I’ve never seen space

teeth that I loved. After six months

between my thighs and

with a covered mirror I was amazed

never will, but I’ve been

at how calm I felt when I didn’t waste

guaranteed to see the red

so much energy critiquing everything

marks of chafing when I

from the neck down. I wish I could

made the wrong clothing

spring | 2014 | definitionforladies.com

After all that time of my mind saying

Illustration by Belinda Jansen.

70

Dear Erin, These hips are narrow, but it’s not in the plan for us to bear children with them anyway. We are just fine for

carrying a dog resting on us, bumping the car door closed and squeezing through crowds or tight spaces.

These thighs have always been gigantic, but we were

perfect for an adolescence of dance, gymnastics, softball

and basketball; a 20:36 PR for a 5K, a 1:42 half marathon, bike rides up to 80 miles and steep trails explored; countless stairs climbed, ropes and boxes jumped and

weights pressed. When paired with our equally proportioned calves, we have caused many boyfriends to drool and walk

a couple steps behind to gaze in awe and jealousy. We make sure stretch jeans will stay in demand and look like some kind of badass Quadzilla in them.

These breasts will never be larger than a B cup, and we may only fill an A during competition seasons. We love

being free and braless at home, not painfully bouncing

everywhere during exercise, and maintaining our perkiness.

It’s a fair trade. We know there is a pair of gel pads

sitting in the bra drawer, and we don’t mind being boosted with them if the situation calls for it.

These feet may fit in a 9.5 running shoe, which seems

freakishly large on a 5’4” frame, but we would walk to the ends of the earth for a loved one if asked. We also hope to walk alongside that adorable furry dog three times a

71

spring | 2014 | definitionforladies.com

day until her last day. The fact that our toes are pretty dang cute and look good in any polish shade is bonus.

This skin may be oily and cause breakouts, but I have that olive tone that maintains at least some of the summer tan

well into the winter. I also delay wrinkles creeping in and

will take some credit for the shocked look when they find out I’m covering the body of someone who is actually 30, not 25.

Lastly, this stomach may never have the narrow waist

and the rippling six pack of many people’s dreams. I’m so strong, though, that I can hold loooooooong planks,

assist in holding solid handstands and perform challenging exercises that make other people feel like they’ve

been punched in the gut. I’m just soft enough that the

aforementioned dog loves to press herself up against me on the couch or in bed. I also love the memory of the

person who birthed this body taking us at 17 to get my

belly button pierced. She taught me a long time ago what clothes will flatter the shape I don’t have, and I’m okay

with illusions being created around me. I’m also the place where delicious nourishment goes to create plant-powered fuel for whatever the future has in store.

Much love, Body

No matter how bummed I might feel under unflattering dressing room lighting, I can’t deny this: My short list of body hang-ups will always be insignificant when compared to the list of memorable things my body has allowed and will continue to allow me to do. • Find Erin online: Check out the Our Team page!

spring | 2014 | definitionforladies.com

72

STRENGTH

& beauty FOUND IN BODYBUILDING If anyone knows how to be a successful vegan athlete it’s Jehina Malik This New York native is a rare breed of woman; raised as a vegan since birth and a competitive all-natural bodybuilder. Vegan bodybuilders fascinate me. As someone who recently discovered a love for pumping iron and building muscle I know first hand the determination, hard work, and discipline it takes to be a bodybuilder. It’s just like any other sport, except it’s often not accepted in today’s society as something women should do.

Jehina is proving them wrong! She’s taken first place in multiple bodybuilding shows. As an all natural athlete (meaning she uses no steroids or banned substances) she shows that any woman, vegan or not, can reach their fitness and physique goals. But the fact that she’s been vegan since birth makes her the ideal spokesperson in the fitness industry. If you have a friend or trainer that demands you must eat meat to build muscle or compete in bodybuilding, show them this article.

73

»

spring | 2014 | definitionforladies.com

featured athlete

Photo by Rich Gomez.

Christy Morgan sat down with Jehina to learn about her, her training, what she eats, and more!

CM:

What inspires you to stay vegan after all these years?

I’ve been vegan since birth! I stay vegan because I feel it’s healthy and the right thing to do and I think it’s the best choice for me. I would want it no other way!

CM:

When and why were you inspired to get fit?

I was inspired to get fit at a really early age of three when I started various types of dance classes and gymnastics. I was fit in grade school being involved in dance, basketball and track and field.

When I graduated high school I began lifting weights and decided I wanted to compete as a bodybuilder. I got addicted to the gym and loved how my body was transforming! So as you see being fit has always been in my blood.

CM:

When did you first start competing in bodybuilding?

What excites you most about competing?

I entered my first bodybuilding show in 1999 as a teenager and won. I got hooked! I compete in the Bodybuilding division, but this past November I also entered Physique and won! What excites me most is being on stage performing in front of thousands of people! I’ve been on stage since I was three years old so the stage is my happy place.

CM:

What is your favorite body part to work on in the gym?

Favorite exercise?

My coach tells me I shouldn’t have a favorite body part but I will answer the question! I love training legs and back. Leg press for legs and pull ups for back if I have to give an answer.

CM:

What’s the biggest misconception about women and fitness?

If you lift heavy weights you will turn into a man; not true at all!! I love breaking all the stereotypes and barriers that vegans can’t bodybuild.

CM:

Do you have any tips for those just getting started with

veganism or fitness?

I have a simple tip, please know about basic nutrition and take your vitamins if you’re just starting out. Please do not become malnourished! Fitness tip, train hard and be consistent! Make it part of your lifestyle.

75

»

spring | 2014 | definitionforladies.com

CM:

What does your nutrition program look

like? Any special dietary guidelines?

I’m in off season now so I eat basically everything I want indulging in vegan treats but I still make sure to have adequate protein and get all my

If you lift heavy weights you will turn into a man; not true at all!! I love breaking all the

meals in. I just make sure I eat enough because you need extra calories for

stereotypes and barriers that

building muscle.

vegans can’t bodybuild… I’ve

CM:

What is your favorite treat meal?

been vegan since birth! I stay vegan because I feel it’s healthy

I don’t really have a favorite treat meal but I started making this spinach

and the right thing to do and I

panini that has Daiya mozzarella cheese, spinach, a dash of aminos on

think it’s the best choice for me.

whole wheat flat bread, folded in half. It’s so yummy!

CM:

What are your favorite foods? What

vegan meal gives you the most energy for your workouts?

I really don’t have favorites! I’ll say cashews, tempeh and edamame.

Vegan meal that gives me the most energy varies. One is a baked potato, tempeh or slices of tofu with broccoli or greens.

CM:

Do you take supplements? Why?

Yes! As a vegan athlete you need extra vitamins and your body needs extra glutamine for recovery and BCAA’s that will benefit you from training hard and having a vegan diet!

CM:

What are three things you always have in

your gym bag?

Water bottle, food or protein shake and a brush. • Interview by Christy Morgan. Got questions about how to become a bodybuilder or build mass as a women? Send us your questions and we’ll answer some in the next issue!

Find Jehina online: Facebook | Twitter | Instagram | YouTube

spring | 2014 | definitionforladies.com

76

DEFINING

DELTOIDS

An insightful look into the anatomy of the shoulder muscle

by Erin Fergus You may have heard women talk about

next to each other) that divide it into

during a straight arm pull down for the

building up their “delt caps” and won-

three aspects: anterior, medial and pos-

lats) and pushing the arms back behind

dered what the heck that meant. If you

terior. One reason that the deltoids are

the hips. It is also the agonist for shoul-

are a physique competitor, you are deep

not as strong as other muscles is because

der horizontal abduction, which is the

in the process of making that happen.

of this fiber arrangement. Second, the

motion of taking the arms from out in

The deltoid muscle creates a round

entire muscle is smaller than other

front at chest height to out to the sides

“cap” on top of the shoulder that sticks

muscles such as the pectoralis major,

(such as a rear delt fly machine.) This

up and out slightly, and it creates shape

latissimus dorsi and triceps brachii.

motion can also be performed holding

and definition in the upper arm by making the division between the shoulder and biceps more pronounced (that

The anterior aspect is the agonist, or prime moving muscle, during shoulder

dumbbells and bent over at the waist with a flat back.

flexion, which is raising the arm up to

Where should deltoid work fall into

the front. It also works as a synergist,

your training plan? There is no “right”

or assisting muscle, when performing

or “wrong” answer because the decision

pressing movements such as the chest

aligns with your goals. Someone who

press. The medial aspect is the agonist

wants healthy, strong, balanced shoul-

for shoulder abduction, which is rais-

ders might train them less and paired

ing the arms out to the side laterally,

with different muscle groups than

and the anterior and posterior aspects

someone with aesthetic goals of build-

The deltoid is a multipennate muscle,

work as synergists during this move-

ing pronounced delt caps or creating

which means it has diagonal fibers with

ment. The posterior aspect assists with

symmetry between the various portions

several tendons in between (think of

shoulder extension, which is lowering

of the muscle. One option is to work

how two feathers would look placed

from a flexed shoulder position (such as

only shoulders during a training »

sexy “V” cut you so badly want). Giving your delts attention in the gym will help achieve more than just aesthetic goals, however. When strengthened from all angles, the delts make daily activities a breeze and other upper body exercises in the gym easier.

77

spring | 2014 | definitionforladies.com

featured lifting workout session because you would have plenty

cles) create a stabilizing “cuff” around

but they should not feel the same type

of time to focus on targeting the

the deltoid. These muscles are much

of burning fatigue that you feel when

anterior, medial and posterior aspects

smaller and weaker than the deltoid, so

working larger muscles.

equally. If you follow a push and pull

they are most effectively targeted with

training split, you will likely pair

resistance tubing or very light weight

chest, triceps and shoulders on one

on a cable machine. Using too much

day and back and biceps on another.

weight engages the deltoid and defeats

One option within that push/pull plan

the purpose.

would be to target all aspects on the push day. The more specific option would be to target only the front and medial aspects on the push day and the posterior on the pull day. If you have a split that includes a chest day, a back day, or a chest/back day, keep in mind that the anterior and posterior aspects will be assisting on those days.

Defining your delt caps doesn’t take magic. Performing the aforementioned standard exercises with proper technique and enough intensity to achieve muscle failure, allowing the muscle to recover,

The two most important rotator cuff

and being patient with the process will

exercises are external rotation, which

make them stronger. Stretching and

engages the infraspinatus and teres

completing rotator cuff exercises as

minor, and internal rotation, which

“prehab” will keep them healthy.

engages the subscapularis (the supraspi-

Try these sexy shoulder exercises the

natus is not targeted in these exercises

next time you hit the gym! »

because it assists with abduction).

For external rotation, stand next to a tube or cable handle that is adjusted

However you decide to split up the

at elbow height and grasp it with the

workout, a balanced shoulder program

hand that is farthest away from the

will include some form of front raises,

handle. Pin your elbow to your side,

lateral raises and rear delt flys. The

and without twisting your shoulders or

type of equipment – resistance tubing,

torso or bending your wrist, turn your

cables, dumbbells or machines – is up

forearm outward as far as you comfort-

to preference, comfort and ability level.

ably can. Rotate back with control so

Also try to balance out your pushing

your forearm is at the starting posi-

(chest) work with your pulling (back)

tion, resting across your torso. Turn

work, and don’t forget to stretch after

around to face the other direction for

a workout. A doorway stretch for

internal rotation with the same shoul-

the chest will help target the anterior

der. Reverse the movement by using

aspect, pulling one arm across the chest

the same arm and grasping the handle

will target the medial and posterior

with your arm rotated out (you will

aspects, and holding onto something

have to stand farther away so there is

Where should deltoid

at waist height and leaning back into a

no slack.) Rotate inward until your

work fall into your training

sideways “L” position will stretch the

arm touches the torso, and then return

posterior, too.

to the externally rotated start position.

plan? There is no “right” or

One more thing you can do to keep your shoulders healthy and balanced is to strengthen your rotator cuff muscles.

The supraspinatus, infraspinatus, teres minor and subscapularis (SITS mus-

Only move through your natural range

“wrong” answer because

of motion for both of these movements

the decision aligns with

and complete one to two sets of 10-15

your goals.

reps. Keep in mind that the muscles should feel like they are being engaged,

DEFINING

DELTOIDS: The Workout

For the following five exercises, it’s always important to keep your

1 SEATED

goals in mind when

DUMBBELL

choosing your weight

OVERHEAD

and reps.

PRESS

A

B

Aim for 10–15 reps for

Sit upright on bench with back support, leaving the natural arch in your

muscular endurance or

back, plant your feet on the floor. Hold dumbbells at a 90° angle with

5–8 reps for strength.

palms facing forward. Exhale and press your arms overhead and slightly

Consider drop sets to help thoroughly fatigue the muscle by first

forward until your arms are straight but elbows are not locked. Inhale and lower them with control to a 90° angle or slightly lower.

Alternative: Seated or with Overhead Press Machine

completing 5–8 reps at the heaviest weight you can, then drop the weight lighter in order to complete another

B

5–8 reps. »

A 4 BENT OVER REAR DELT FLY Stand with feet hip width apart, bend knees slightly and lean forward with a flat back until parallel to the floor.

Exhale and lift arms out to the side with a soft bend in the elbow until your arms are parallel with floor. They should extend laterally from the shoulder, not toward your face or hips. Inhale and lower down with control until weights are almost touching. Do not use momentum and maintain a flat back engaging core throughout the movement.

Alternative: Seated or Rear Delt Fly Machine

79

spring | 2014 | definitionforladies.com

featured lifting workout

2 STANDING DUMBBELL

A

LATERAL

B

RAISE Stand with feet hip width apart, hands to the sides of your thighs, palms facing in. Exhale and lift arms out to the side and just slightly in front until they are at shoulder height. Your arms should be straight, but with a soft bend to avoid locking the elbows, and the wrists should be straight. Lower down slowly, but stop just short of the beginning position to keep deltoids engaged. Maintain a stable core throughout the exercise and do not use momentum.

Alternative: Seated or with Resistance Band

3 STANDING A

B

DUMBBELL FRONT RAISE

Stand with feet hip width apart, a soft bend in the knees, holding dumbbells down in front of your thighs palms facing down. Exhale and raise one arm at a time up to shoulder height while maintaining a soft bend in the elbow and a stable wrist, and then inhale and lower. Alternate arms.

Alternative: Both arms at a time or with Resistance Band

A

5 TRX REAR DELT FLY B

Grab the handles with palms facing in, arms outstretched in front of you and move feet toward anchor point to make it challenging but keep good form. Test your position with the first rep. Spread arms out and back at shoulder height, maintaining soft bend in the elbows, squeezing shoulder blades together like you are cracking a walnut between them, engage your core the entire time (do not sag your hips down). Bring your arms back together slowly and controlled. The closer you move toward the anchor point the more challenging the exercise.

Alternative: TRX W or Y Pull

5 reasons to add

to your competition training

by Lindsay Morgan

There’s an insidious rumor among strength athletes and bodybuilders that yoga is not much of a workout. I’m a yoga instructor and a figure competitor and I’m here to tell you, yoga is a workout and much, much, more. Here are the top five reasons why adding yoga to your competition training will help you reach your goals.

1

Yoga sculpts beautiful bodies: Yoga is not just passive stretching. It builds well balanced strength in every part of your body, making it a perfect addition for those of us who are looking for an aesthetically pleasing physique. Yoga styles

such as Ashtanga, vinyasa flow, and power yoga will build lean shapely muscle. It develops your body in a way similar to gymnastics, dance and acrobatics. Just try holding Chaturanga for a few breaths and you won’t doubt it!

2

Yoga calms your nervous system: You can reduce your mental experience of exercise stress with yoga breathing techniques. This means more output with less exhaustion. Have you ever heard of athletes being “in the zone” where they

feel amazing, unlimited, and are performing at the top of their game? You can actually get to “the zone” on purpose; it has to do with the connection between your breath and your nervous system. Breathe through your nose, deep into your belly in a slow steady rhythm, even while doing fast cardio. It took me a few months to be able to breathe through my nose while running, but the benefits are worth it. Breathing this way bypasses the stress receptors in the upper lobes of the lungs and keeps your nervous system calm, even while putting out a ton of physical exertion. A calmer nervous system equals a decrease in perception of difficulty. Not to mention we could all use a little stress relief, especially on a rigorous competition training plan.

3

Recovery, Recovery, Recovery! I can’t say this enough. I do a few sun salutations after every workout. You will work the lactic acid out and prevent soreness and stiffness, and you will maintain & increase flexibility. Even with two-a-days, with

the help of yoga my body was able to recover so that I could turn around and head right back in the gym day after day.

4

Cut Body Fat: If you are looking to lean out for a competition or lose body fat to find a healthy weight, add yoga to your schedule. If you compete, I am sure you have experienced the long mornings of fasted cardio to cut that last bit of body fat

down! I used yoga as my fasted cardio for a figure competition and I got better results than I did with running. Plus you are more likely to feel renewed rather than drained after

83

»

spring | 2014 | definitionforladies.com

an hour of vinyasa yoga. Here’s why it works: the slow deep nose breathing of the yoga practice keeps your nervous system in fat burning mode instead of emergency blood sugar energy mode. Yep, it goes back to the breath and the nervous system. Our bodies and why they hold on to fat or muscle is a little more complicated than simply calories in and calories burned. Yoga can be a helpful tool to get more in tune with your complicated, beautiful nervous system so that you can work with it mindfully. Yoga is more like coaxing your body into the results you want gently, instead of pounding it on the treadmill.

5

Consider yoga as posing practice! Yoga teaches body awareness and improves posture, and increases your ability to hold a pose for minutes at a time while staying calm and composed. You even learn to breath well with your stomach muscles pulled in. In

yoga we call that the Uddiyana Bandha, or abdominal lock (transverse abdominis tight, navel drawn up and in). As a yoga instructor, I find that I mentally coach myself through the figure poses, just as I verbally coach my yoga students through yoga asanas (poses), so that my body and mind now considers my figure poses as just another asana.

Yoga promotes a good relationship with your body. If you are training for a competition that is focused primarily on the way your body looks, it helps to have some balance, and remember that no matter what your body looks like, your body is worth loving. Yoga takes you away from the mirror, the measurements, and the stage for a little while and allows you to simply enjoy being in a healthy body. It’s wonderful to detox the mind of its competitive focus, daily stresses of the regimen, and concerns about being stage perfect, and instead just focus on the breath and the present moment. Yoga keeps you grounded in what’s really important in life; it’s not what place you get, it’s whether you are happy with who you are. • Lindsay is a certified yoga instructor, figure competitor and Crossfit enthusiast. Her pursuit of health and physical excellence has been fueled by a vegan diet since 2011. Find Lindsay online: Website Article Images ‘Reverse Warrior’ and ‘Peacock’ by Julian Garduno, CC-BY2.0.

spring | 2014 | definitionforladies.com

84

People say and ask the darnedest things sometimes, don’t they? As vegans and fitness enthusiasts, there are certain questions we can almost guarantee we’ll have to answer regularly. We’ve included a range of answers, spanning from serious to sarcastic to silly, that we would give to common questions.

Feel free to use these responses, or a combination of approaches, the next time you find yourself confronted with a similar question.

“I can promise you I get more protein as a vegan than I ever did before. It’s in so many more foods than just meat and dairy. Tofu, tempeh, quinoa, beans, nuts and kale are just a few of my favorites.”

“I get my protein from eating the people who ask me that question.”

“Same place cows get theirs. Many animals build protein from plants and skipping the middle man is a cleaner, more easily digestible, source that is also more morally in line with my belief that we should do our part not to contribute to the destruction of the planet.”

85

spring | 2014 | definitionforladies.com

But where do you get your protein?

How do you get enough protein on a vegan diet?

“I get my protein from amino acids, same as you!”

“There are the more concentrated protein sources such as seitan, tofu, tempeh, beyond meat, protein powders such as pea, hemp, or rice, cruciferous veggies and greens, beans, peas, legumes, nuts such as walnuts and almonds, as well as seeds like chia, flax, sunflower and pumpkin.

That being said, protein is in all foods in different forms, it’s really just about getting out of the mind set that protein comes from animals. Oh and hey, did you know avocado and broccoli will both give you more digestible protein than steak? True story. Lets make dinner sometime!”

(Flexes awesome plant powered muscle) “Clearly I’m not getting enough protein…”

spring | 2014 | definitionforladies.com

86