Definition For Ladies Fall 2014 Issue 003 by Definition Magazine

Strength and Training for Plant-Powered Ladies

The Powerlifting Issue

Defying Gravity: Acro Yoga

Rosh Hashanah Veganized

Back to School? No Problem!

Spread the Word Share this magazine with all the women in your life. Youâ&#x20AC;&#x2122;ll not only be helping them find their own health and fitness inspiration, but youâ&#x20AC;&#x2122;ll also be helping to grow our new Definition community!

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autumn | 2014 | definitionforladies.com

features 77 VeganFusion Immersion

In Joâ&#x20AC;&#x2122;s Kitchen

Featured Athlete Kelly Green: Pushing Boundaries

A look behind the scenes of a ten day vegan culinary intensive. So much goodness. BY DANI MOUSER

23 5/3/1 Training

A practical training protocol that can help you take your powerlifting to the next level! BY CASSIDY TABONE

37 5 Keys to Avoiding the Freshman Fifteen

You know what they say about the freshman fifteen. Stay healthy during your college years. BY CHRISTY MORGAN

Powerlifting Women

Accessorizing the Main Lifts in Powerlifting

autumn | 2014 | definitionforladies.com

Staples 05 Our Team 07 Note from Christy 09 #instagramlove 13 Fuel for Your Body & Mind 39 In Jo’s Kitchen 43 Lifting Workout 81 Bodyweight Workout 89 The Real Deal 111 Say What?

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 outlined. defined, or distinct. Example: Her biceps have great muscle definition.

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Autumn 2014 » Vol 1 » Issue 3 FITNESS

15 Powerlifting 101 23 5/3/1 Training 27 Power Lifting Women 43 Featured Lifting Workout: Accessorizing the Main Lifts 57 Featured Athlete Interview: Kelly Green 63 So You Want to Run a Marathon? Here’s what to Expect 81 Featured Bodyweight Workout: Circuit Training 109 The Essentials of Foam Rolling NUTRITION

11 Featured Guide: 20 More Grams of Plant Proteins 17 Rosh Hashanah Veganized 74 Featured Guide: Protein Bar Smackdown 103 Beets: A Fall Favorite also Enhances Performance 107 Reader Recipe: Banana Peanut Butter Muffins LIFESTYLE

37 5 Keys to Avoiding the Freshman Fifteen 65 PlantBuilt 2014: Ethically-Driven Multisport Domination 71 Staying Fit During Pregnancy 77 VeganFusion Immersion 89 The Real Deal: Concurrent Cardio and Strength Training 93 Redefining Fitness: Acro Yoga TRANSFORMATION STORIES

68 Dani Taylor: Vegan & Lifting 97 Susan Clark: Sheds the Shame and Finds Her Strength 99 Hayley Phillips: From Skinny to Strong

who is Definition? Strength and Training for Plant-Powered Ladies

Definition is for the woman who is passionate about her health and fit-

Staff

ness. Our goal is to help empower

Christy Morgan

women of all shapes and sizes

Erin Fergus

to embrace their inner strength

Dani Mouser

and nourish their bodies with the

Belinda Jansen

best plant-based vegan lifestyle

ASSOCIATE EDITOR

Holly Noll

that nature has to offer. Definition

ASSOCIATE EDITOR

Esther Oakley

contains insightful interviews with

EDITOR IN CHIEF

LEAD COLUMNIST

CREATIVE DIRECTOR

ART DIRECTOR

Contributors Reader Recipe, Danielle Bouchard The Essentials of Foam Rolling, Karine Brighton

vegan athletes, nutritional guidance and tips, resistance training and bodyweight workouts, inspira-

Transformation Story: Sheds the Shame and Finds Her Strength, Susan Clark

tional transformation stories, gear

Staying Fit During Pregnancy, Ashley N. Flitter

reviews, and of course, recipes for

Featured Athlete: Pushing Boundaries, Kelly Green

quick and tasty wholesome meals.

Circuit Training Bodyweight Workout, Di Hickman In Jo’s Kitchen, Jo Hudson

We provide the space for building

So You Want to Run a Marathon? Here’s what to Expect, Belinda Jansen

a fit, healthy, compassionate life

VeganFusion Immersion, Dani Mouser

and support you in your journey.

Transformation Story: From Skinny to Strong, Hayley Phillips

In short, Definition is a magazine

Beets: A Fall Favorite also Enhances Performance, Brooke Rosenfeld Rosh Hashanah Veganized, Emily Segal 5/3/1 Training, Cassidy Tabone PlantBuilt 2014: Ethically-Driven Multisport Domination, Dani Taylor

for strong plant-based women, without the junk—because nobody has time for junk.

Transformation Story: Vegan & Lifting, Dani Taylor Powerlifting 101, Anastasia 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 Sara Russert and Kelly Green. See Sara on page 35 and Kelly on page 57! Photograph by Christy Morgan.

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, two adventure races, and two triathlons under her belt with more adventures on the horizon. The Blissful & Fit Chef Âť 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. Active volunteer in her hometown, awarded Junior First Citizen. An ex-obese junkfoodetarian, she transformed her health and wellness through nutrition and exercise. Founded Cherry City Vegans group to promote local plant-based options. Vegetarian since 1996. Vegan since 2012. Changing the world, one person at a time. Sweet Potato Health Âť Website | Facebook | Twitter | Instagram 5

autumn | 2014 | definitionforladies.com

our team

Belinda Jansen Art Director Her love of animals makes a vegan lifestyle the only logical choice. She’s also passionate about nature, art, running, and health & fitness. Her sport is distance running, but when she’s not hitting the pavement, she’s 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, she dove into fitness shortly after (literally—swimming is my first love) and hasn’t looked back. Her latest obsession is lead climbing, so between that and pole my main lifting is: herself! She loves 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 autumn | 2014 | definitionforladies.com

Note from Christy

Ladies, please lift those heavy weights! When I found out that powerlifters would be on the PlantBuilt team this year I was excited and intrigued. Women that lift heavy shit inspire me! I knew we had to devote an issue to those powerful and strong women. That’s what you’ll find in these pages. As I talked about in the first issue, women that want to lift, be strong, and have muscle are unique creatures and are not generally accepted or supported in our society. If we track women’s history, even as far back as hunter/gatherer times, women were the ones who took care of the family while the men did the hunting and heavy lifting. This patriarchal division has been ingrained in our culture since the beginning of time. So it’s not surprising that people look at strong women with disbelief and sometimes disdain. The time has come to change the way women are represented. We are not frail and weak. We don’t all want to have the skinny frame of a fashion model. Nor do we care what others think

Crystal Moulton, Sara Russert,

about our bodies. We come in all shapes and sizes. If we want to

and Kelly Green, all women on

be strong and have more defined muscles that’s our prerogative. I devote this issue to every woman that has felt empowered by lifting weights and for those challenging the status quo every day. We also share insights on what powerlifting is all about

the PlantBuilt powerlifting team, wearing their medals with a proud smile. We love these badass ladies!

and spotlight the vegan women participating in this sport. Hope you enjoy the issue and are inspired as much as I am! Christy Morgan, Editor-in-Chief

autumn | 2014 | definitionforladies.com

INtheMOMENT Here at Definition Magazine, we know the internet is a vaulable resource for all things vegan like nutritional information, recipes, and inspiration. These are our favorites right now! Esther

NutritionFacts Athletes Should Eat Nutritional Yeast

Dani

Betty Rawker Happy Carrot Cake

Erin

Compassion Clothing Everything You Can Eat Tee

Christy

Vegan Woman Vegan Activist Wins Big Brother

Holly

Oh She Glows Cauli-Power Fetuccini â&#x20AC;&#x153;Alfredoâ&#x20AC;?

Belinda

Chocolate Covered Katie Healthy Pumpkin Recipes autumn | 2014 | definitionforladies.com

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!

autumn | 2014 | definitionforladies.com

#instagramlove @tahoevegan Congrats to Mary and Edita on their first body building competitions. They looked amazing!

@damnfinefitness Green smoothies and doggies; two of our favorite things!

@fitnutrivegan Julianne is such a badass vegan lady she takes her workouts to the next level with a weighted vest. @detoxdebauchery Leia being a vegan badass in the gym on arm day. So much sexy muscle! @vegfitgirl Jessica shows off her sexy biceps and cute hand-drawn package from one of our faves: VeganProteins.com

@lose.fat.not.weight Protein pancakes are one of our favorite meals any time of the day!

more grams

of Plant Proteins

Think itâ&#x20AC;&#x2122;s hard to get enough protein on a plant-based diet? Pro-

tein is found in so many plant foods, from beans to whole grains to nuts to even your leafy greens, so as long as you are eating a wellbalanced plant-based diet based in whole foods, you will easily meet your daily needs. To get you started, hereâ&#x20AC;&#x2122;s nine examples containing around 20 grams of protein each! By Esther Oakley

Chia Seeds 7 tablespoons 420 cal 31 g fat 35 g carbs 35 g fiber

Chickpeas 1 1/2 cups 330 cal 3 g fat 60 g carbs 21 g fiber

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Seitan

2 oz 95 cal 0 g fat 4 g carbs 1 g fiber

Beyond Meat 3 oz 100 cal 3 g fat 5 g carbs 3 g fiber

Raw Cashews 4 oz 626 cal 50 g fat 34 g carbs 4 g fiber

Split Peas

Brown Rice Protein Powder

Flax Seeds

10 tablespoons 360 cal 40 g fat 35 g carbs 30 g fiber autumn | 2014 | definitionforladies.com Photography by Belinda Jansen.

2 1/3 tablespoons 150 cal 0 g fat 16 g carbs 3 g fiber

1/2 cup, dried 336 cal 1 g fat 59 g carbs 25 g fiber

Silken Tofu 10 oz 180 cal 9 g fat 7 g carbs 0 g fiber

For Your

We all know that workouts aren’t just about the physical. Your mental focus and drive to finish is almost more important. It’s necessary to get the last set in and push past the pain. For me, it’s all about what’s coming through my headphones and

The Maple Candied Bacon Protein Cupcake by Holly Noll

this has been my favorite powerlifting playlist recently. Try’n Hold Me Back Rob Bailey & The Hustle Standard Ritual Seven Generations Poison What You Give One King Down

Bacon: the prolific bringer of almost godlike powers in the ever persistent paleo movement. This omni breakfast side dish has been making its way onto just about everything these days. For those of us who see baby piggies as the cutest of all things often get left out of these random pairings of salty and sweet. So, for a perfect blend of high protein, lower carbohydrates and good fats, I give you: The Maple Candied Bacon Protein Cupcake. Frosting

Dark Horse Converge

Make this first as it should sit

No Other Way Seven Generations

Ingredients:

Wake the Dead Comeback Kid Waiting On Revolution Verse Method Act Touche Amore

for at least 4 hours to set.

1 cup (150 g) cashews, soaked at least 2 hours 1/4 cup (59 ml) maple syrup 1/2 cup (118 ml) + 1 tablespoon (15 ml) *melted* coconut oil 1.5 teaspoon (7 ml) maple extract 1 teaspoon (5 ml) vanilla extract

Two Men Enter, One Man Leaves Most Precious Blood

1/4 teaspoon (1 ml) almond extract

Watch Me Rise Have Heart

Add all ingredients besides oil to the blender, blend until smooth. Creating

Hold It Down Madball

blend until combined. Be patient and blend until very smooth, similar to

Glory and Gore Lorde

Directions: a vortex in the middle, drizzle the melted oil slowly into the middle and caramel. Put into an open tupperware in the refrigerator for 1 hour, top the tupperware and leave to set in the refriderator for another 3 hours at least. Can make this the night before.

Cake Ingredients: 1 scoop (30 g) vanilla protein 1.5 teaspoon (7 g) baking powder 1/2 cup (68 g) chickpea flour 2 teaspoons (12 g) ground flax 1 teaspoon (5 ml) maple extract 1 teaspoon (5 ml) vanilla extract 1/2 teaspoon (2 ml) almond extract 1 cup (237 ml) unsweetened vanilla almond milk Directions: Preheat oven to 350° F (177° C). Whisk dry ingredients together. Add milk and whisk together until combined. Let sit for 5 minutes then spoon the mix into small cupcake tins lined with papers, about 1 tablespoon per cup or 3/4 full. Place in oven and bake for 15 minutes or until the tops are firm to the touch. Remove from oven and let rest for 5 minutes on a baking sheet before removing from pan. Bacon It’s easiest to use your favorite pre-made coconut bacon,

Assembly Simply pipe frosting on top of the cupcakes using a star tip and garnish with a sprinkle of smoked salt, crushed up bacon, and top with a whole strip of the coconut bacon.

such as Phoney Baloney’s Candied Coconut Bacon. But if you can’t find one or would prefer to make it yourself simply

Makes 18 mini cupcakes •

take 1/2 cup coconut chips and toss them in a bowl with 1 teaspoon liquid smoke, 2 tablespoon coconut sugar, 1/2

Nutrition per serving:

teaspoon smoked salt and 1 tablespoon maple syrup until

Calories: 188 Fat: 6 g Carbohydrates: 10 g Fiber: 7 g Net Car-

well combined. Spread coconut onto a parchment lined

bohydrates: 3 g Protein: 27 g

sheet tray in a 325° F oven and bake until they are brown and crispy. Remove from oven, sprinkle with another 1/2

Find Holly online: Check out the Our Team page

teaspoon smoked salt and 1/2 teaspoon regular salt and let rest until cool before removing from tray. •

autumn | 2014 | definitionforladies.com

Powerlifting

101 All You Need to Know About the Sport By Anastasia Zinchenko

fully lifted weight from each discipline is added to the total sum to result in the total weight lifted. The total weight determines the winner in each class. In many competitions, equipment providing additional support is allowed, such as a squat suit or tight, shoulder-supporting bench shirt. In contrast to un-equipped, or “raw” lifters, the qualifying totals for National or International Championships are higher for equipped competitors.2 Interestingly, a weightlifting belt is not considered special equipment and can be used by raw competitors.

Powerlifting vs. Bodybuilding

There is a major difference between these sports. The aim of a typical bodybuilder is to build a large amount of muscle for aesthetic purposes. To achieve this, an exercise program should put stress on muscles that they are unaccustomed to and force them to grow. However, the strength of a bodybuilder is of minor importance because it is not part of the

What it is

Powerlifting is a strength sport comprised of three lifts: squat, bench press, and deadlift.

History

judging criteria in that sport. Powerlifting, however, is about power and strength. The aim is to lift as much weight as possible with the least amount of effort. Here, proper technique and several ‘tricks’ play a crucial role. Bench press is a great example: in competitions, an athlete has to position the bar motionless on the chest before receiving the

Powerlifting became popular in the USA and the UK in the

signal to press the bar upwards. Arched back, a technique applied

1950s. Its origins are in a strength sport named ‘odd lifts,’

by most powerlifters, elevates the chest and shortens the distance

which was used for competition and record purposes.

the bar has to be moved. This enables lifting more weight.

Although 42 recognized lifts existed, just three of them—curl, bench press, and squat, also known as the ‘Strength Set’—became regular competition lifts. In 1966, the curl was replaced with the deadlift.1

Competitions

In powerlifting competitions, athletes are divided into groups according to their sex, age and bodyweight. Competitors are allowed three attempts to achieve maximal weight on each of the three lifts (squat, bench press and deadlift.) The highest success15

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The Myth of Big & Bulky Female Powerlifters Sadly, this belief is widespread. “You do not look like a powerlifter. You are too small to be one!” Is just one of the comments I’ve been told so many times. To be honest, I also believed it… until I met a great looking lady in the gym. First, when I saw her, I was not sure what her athletic background involved. She was as lean as a bodybuilder, however, did not have the typical powerlifter shape. When I saw her deadlifting, I realized straight away she was a powerlifter! We immediately became friends. Sometime later I learned that my new strong friend is the British powerlifting champion. From that day on I knew that ‘big and bulky female powerlifters’ is definitely a myth! Of course, there are powerlifters who stuff their faces with cookies between each set. However, in my opinion, they have it wrong. Although severe bulking will make them bigger, it will not necessarily Also, wearing a weightlifting belt for core stabilization permits lifting heavier. A powerlifter pressurizes the core by holding the breath in the belly and pushing the belly out during the whole lift. This breathing technique differs significantly from the one used in typical resistance training, where exhalation during the most effort is standard.

make them stronger. In powerlifting, athletes are categorized into weight classes. Thus, the strength-to-weight ratio is the critical factor. To be successful, it is important to fuel the body with nutrient-dense, healthy food to achieve the best performance at optimal weight. Hard and heavy training sessions should not be seen as an excuse for athletes to eat whatever they want.

Ladies and Powerlifting

There are many great female powerlifters such as Jennifer Thompson (not vegan), just to name one.3 This incredibly strong lady is not only the current IFF Classic World Powerlifting champion defeating all the younger competitors in the

In powerlifting, athletes are categorized

open class (under 40 years old.) The 41-year old mother of

into weight classes. Thus, the strength-

two children is also the athlete with the highest bench press in history, lifting 309 pounds (140 kg) at a bodyweight of

to-weight ratio is the critical factor. To

134 pounds (61 kg).4 When considering body weight, this is

be successful, it is important to fuel the

a record not only among women but also among men! This

body with nutrient-dense, healthy food

achievement is highly exceptional because women typically have less upper body strength than men. In 2006, she established her highest bench press world record of 320 pounds (145.5 kg) just a couple of months after having a baby.

to achieve the best performance at optimal weight.

Why I Recommend Powerlifting Powerlifting taught me how to live. It is a very individual

Sadly, many women use the wrong numbers—the decreas-

sport in which self-improvement is the driving force. I

ing one on the scale—to track their ‘progress.’ This number

stopped comparing my body and how much I lifted to oth-

makes most women weaker and not stronger. ‘Lifting num-

ers. Every day, I want to become a better version of myself—

bers’ are empowering, motivating and real, as they are based

stronger and more powerful than I was the day before.

on the individual’s strength and achievement.

There isn’t such a thing as failure—not in the gym and not

You become not only physically, but also mentally strong—

in life. If I miss a weight, I will come back and try it again.

being able to lift your own bodyweight or even more makes you

Again, again and again, until I get it. If you want it bad

self-confident. You start placing yourself in high power posi-

enough, anything is possible.

tions intuitively; back – straight, head – up, chest – out, shoul-

Your own progress is the greatest motivation—you can track your constant improvement by putting real numbers on it.

ders – wide spread. You will feel the strength not only when you lift, but also pulsing through your veins in everyday life. •

References 1. http://www.gbpf.org.uk/powerlifting/ 2. http://www.bdfpa.co.uk 3. http://www.132poundsofpower.com 4. http://www.lift.net/2014/03/01/jennifer-thompson-134-309-lb-bench-press/

Anastasia discovered the fascinating world of strength training while pursuing a PhD in biochemistry. This year she started competing in both powerlifting and figure competitions. Find Anastasia online: Facebook Illustrations by Belinda Jansen.

autumn | 2014 | definitionforladies.com

Rosh Hashanah

Veganized

Celebrate Without Cruelty By Emily Segal, MA, CHHC

The Jewish Holiday of Rosh Hashanah begins this year on

The traditional foods of the Jewish New Year have great

Wednesday evening September 24th and continues for the

symbolism. Although they vary somewhat by culture, certain

next two days. Rosh Hashanah, which literally means “Head

“simanim” are foods that are eaten to bring about the good

of the Year,” celebrates the Jewish New Year, considered

things we hope for in the new year. For instance, carrots,

the beginning of the world itself. It also launches a ten day

which look like coins, appear in many dishes to symbolize

stretch of reflection, reconciliation, and repentance that cul-

prosperity. Apples dipped in honey are eaten so we will have

minates in the Day of Atonement, the Yom Kipppur fast.

a sweet year. Vegans can substitute date syrup, called silan,

But before we fast and atone, we eat, and we eat big!

which is the “honey” referred to in the Bible. It is traditional to eat the head of a fish so we will be like the head

If you are Jewish yourself or will be attending a New Year’s

and not the tail, but why not eat a head of cabbage for the

celebration with Jewish friends, you might want some

same meaning? Pomegranates are eaten to remind us of our

vegan alternatives to the traditional Rosh Hashanah dishes.

many blessings and obligations, as are pumpkins and gourds.

There is a common belief in Judaism that humans were cre-

Beets, Swiss chard, black-eyed peas and many more plant-

ated as vegans and only began eating animals after they left

based foods adorn our holiday table to bring us abundance,

the Garden of Eden, or after the Flood, depending on who

fertility and protection from enemies.

you ask. Many also believe that because veganism represents a heightened spiritual state; we will all be vegans again in the world to come. I say we start now and who knows, maybe world peace will follow the vegan revolution! autumn | 2014 | definitionforladies.com

But not all foods are symbolic, some are just traditional. I will share some of my favorites below. For more holiday recipes, and more about veganism and Judaism, see the links at the end of the article.

Mock Chopped Liver This might not taste like “real” chopped liver, but it is delicious and healthy and will please even your Aunt Sadie! Roasting the green beans is the key to the smoky, “meaty” flavor. Ingredients: 1 cup (210 g) dry brown lentils 1 bay leaf 1 cube of mushroom bouillon OR 1 tablespoon (15 ml) dark miso 1 pound (450 g) green beans, trimmed 2 tablespoons (30 ml) olive oil 1/2 teaspoon (3 g) sea salt 3/4 cup (75 g) walnuts 2 large onions, thinly sliced (about 3 cups)

Directions: Rinse lentils and make sure there are no rocks or dirt

Process the mixture until coarsely chopped. Season with salt

clumps masquerading as lentils. Bring lentils, bay leaf,

and pepper to taste, and transfer to serving bowl. Chill 2

bouillon if using, and 4 cups water to a boil in medium

hours or overnight before serving. This can be made up to 2

saucepan. Reduce heat to medium-low, cover partially, and

days ahead and actually gets better as it sits in the fridge.

simmer 30 minutes, or until lentils are tender. If using the miso, stir it in at the end of the cooking period in order

Makes 10 servings

to preserve its taste and nutritional benefits. Drain, and

Nutrition per serving:

remove bay leaf. Transfer to food processor.

Calories: 255 Carbohydrates: 39 g Fiber: 7 g

Preheat oven to 220° Celsius (400° F). Toss green beans and

Net Carbohydrates: 32 g Protein: 13 g Fat: 9 g

onion slices with the oil on a baking sheet and season with salt. Roast 10 minutes. Stir, then roast 15 minutes more, or until browned and soft. Leave the oven on to toast the nuts. Transfer the veggies to food processor. In the same pan you roasted the veggies, spread the walnuts and return to oven for 3 to 4 minutes, or until browned and fragrant. Watch carefully that they do not burn. Transfer to food processor. 19

autumn | 2014 | definitionforladies.com

Black-Eyed Peas and Pumpkin in Tomato-Curry Sauce Black-eyed peas are one of the simanin we eat in order to attract abundance, and pumpkin (gourd) symbolizes the merit in performing good deeds. This fusion recipe brings the flavors of curry and coconut milk to our Jewish tables. Ingredients: 1 tablespoon (15 ml) olive oil 1 onion, chopped 4 cups (620 g) cubed pumpkin or winter squash 3 cloves garlic, minced One slice fresh ginger root, minced 1 teaspoon (6 g) curry powder, or to taste Pinch of red pepper flakes, or to taste Salt and black pepper, to taste 8 ounce (250 g) tomato paste or sauce 1 13.5 fluid ounce (398 ml) can coconut milk 2 cups (340 g) cooked black-eyed peas (canned is fine) Chopped parsley or cilantro, to garnish

Directions: Saute onion and pumpkin in oil. Add garlic and ginger and stir-fry until fragrant. Add seasonings and then tomato paste and beans. Stir, then add coconut milk. Bring to a boil, then lower heat, cover and simmer 15 minutes until pumpkin is soft. Serve topped with chopped parsley or cilantro. Makes 4 servings

Nutrition Per Serving: Calories: 375 Carbohydrates: 43 g Fiber: 9 g Net Carbohydrates: 34 g Protein: 7 g Fat: 21 g

autumn | 2014 | definitionforladies.com

Stuffed Cabbage with Tempeh and Mushrooms Stuffed cabbage is a good old Jewish favorite normally filled with meat and rice. Here tempeh stands in for beef just beautifully. This recipe serves a large crowd. It will fill 2 rectangular (9x13) baking trays. It also freezes well, so it’s a good dish to make ahead. It takes a bit of kitchen time (that’s called “potchkie” in Yiddish), but you will be well rewarded for your efforts. Ingredients: 2 heads (about 3 pounds/1.5 kg) green cabbage 3 tablespoons (45 ml) vegetable oil, divided 1 pound (500 g) tempeh, grated 1 small box of mushrooms, chopped finely 1 onion, chopped finely 1/2 cup (90 g) rice, white or brown, un-cooked

1 teaspoon (6 g) paprika, sweet, smoky or spicy (it’s up to you, but traditionally it would be sweet paprika)

1 tablespoon (12 g) ground flax seeds

Pinch cayenne pepper or red pepper flakes, to

Salt and black pepper, to taste

desired level of spiciness

2 additional onions, sliced

Directions:

Sauce: 4 cups (980 g) tomato sauce, jarred or homemade 1/3 cup (73 g) brown sugar or other granulated sweetener of choice 1/4 cup (40 g) raisins 1/3 cup (79 ml) fresh lemon juice 1 teaspoon (6 g) cumin

In a large soup pot, boil both cabbages whole until tender. Make sure the leaves are soft but not totally disintegrating. This will take 30-45 minutes. Place cabbages in a colander to cool. Add 1 tablespoon of oil to a saute pan and saute the onions, mushrooms, and grated tempeh for 5 minutes or so until slightly browned. It doesn’t need to cook completely as it has a long cooking period coming up. This is just to brown the tempeh and the mushrooms so they look more like beef. Set aside to cool. Mix the remaining filled ingredients including the flax to the tempeh mixture and combine well. Season as desired. Core the cabbages and separate the leaves. Be careful as it will still be hot inside. In the large pot, place the remaining 2 tablespoons oil and layer the outer leaves of the cabbage on the bottom of the pot. »

autumn | 2014 | definitionforladies.com

Regardless of your faith or lack thereof, I want to wish all of you a healthy, happy year filled with love and peace for all! For more recipes visit: Nava Atlas The Jewish Vegetarian Society (they’ve even got a vegan gefilte fish!) For more on Judaism and Veganism: Shamayim V’Aretz Institute Place 1-2 tablespoon of the filling on to the lower half of each cabbage leaf. Fold the bottom and sides over the filling and roll up. Set the rolls seam side

(Earth and Sky) The Beet-Eating Heeb

down in the pot and cover with the sliced onions. Don’t worry if it looks all amess, it will all come out fine in the end. Combine the sauce ingredients in a bowl and pour over the cabbage and onions. Bring to a boil, reduce heat and simmer, covered for 1 hour. Preheat oven to 180° C (350° C). Grease a heavy-duty baking dish. (You can use aluminum pans, but double or triple them as the rolls are heavy!) Transfer the rolls, onions, and sauce into a single layer in the pans and bake 40-60 minutes until lightly browned.

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

Makes 12 servings • Nutrition Per Serving: Calories: 255 Carbohydrates: 39 g Fiber: 7 g Net Carbohydrates: 32 g Protein: 13 g Fat: 9 g

autumn | 2014 | definitionforladies.com

5/3/1

Training

A New Mindset Comes Along With a Practical Training Method by Cassidy Tabone Physical fitness has not always been a part of my life. The passion and aspiration to be greater than yesterday did not exist. Until five years ago. I had no SMART goals in mind; simply to “look good naked,” as many women aspire. During the initial four years of “working out,” I made few gains. I cycled back and forth in my body fat percentage, and my body made limited changes. I was doing everything right as far as I was aware: counting calories, lifting often, and doing cardio. There were weeks when I would believe I was making progress, only to find my body regress the following week. It was an unhealthy obsession that was not improving. I began to change my mindset. Instead of talking to others about my scale weight, I began talking to others about my weight lifted. This was not a change that happened overnight, and there are times when I still struggle with the image in the mirror. Nonetheless; I remind myself that this body lifts more than its body weight on every main lift. My darling husband began to notice this change and embraced it. He educated me on powerlifting and introduced me to different websites and training protocols. A new love was born. I began training for powerlifting one year ago and have not looked back since. Although there are many different protocols for training, my weapon of choice is Jim Wendler’s 5/3/1. This protocol has changed my appreciation for fitness in every aspect of life. I feel strong, powerful, enlightened and proud. The initial 5/3/1 protocol works on a fourweek cycle using percentages of max lifts. During the first three weeks, the main lift is completed on a three-set work phase consisting of either: 5, 5, 5+; 3, 3, 3+; or 5, 3, 1+; rep ranges. On the final set of each work phase, the “+” symbol identifies that the aspiration is to lift the calculated weight above the required number of lifts at that percentage. Finally, the fourth week is labeled the “deload” week. This week returns to approximately 65% of 1RM (rep max) repeated for 3 sets of 5 only. It forces the individual to focus the body into proper form and provides the muscles with needed rest. Deload week is vital and should not be omitted. »

autumn | 2014 | definitionforladies.com

The basic 5/3/1 calculated principles are as follows:

Week1 Squat/Deadlift/Bench/Press – 5@65%, 5@75%, 5+@85% followed by accessory exercises

Week 2 Squat/Deadlift/Bench/Press – 3@70%, 3@80%, 3+@90% followed by accessory exercises

Week 3 Squat/Deadlift/Bench/Press – 5@75%, 3@85%, 1+@95% followed by accessory exercises

Week 4 Squat/Deadlift/Bench/Press – 5@65%, 5@65%, 5@65% followed by accessory exercises While following this protocol, I have added a total of 70 kg to the main three lifts within one year. My current one rep maxes are calculated to be a 125 kg deadlift, 115 kg squat, 75 kg bench press (powerlifting utilizes weights in kilograms, both for body weight and lifts). I am able to overhead press with push 65 kg; however, the press is not a competition tested lift.

it forward back into your training. There are days when I question my strength; I question why it is regressing and

I recently competed in a Bench Press Only competition and

not progressing. Then I remember that powerlifting, as is

took first place by lifting 75 kg. I learned a lot during my

many other fitness endeavors, is a slow, progressive process.

first competition. Powerlifting is a very technical sport, and

The process of gaining strength takes time, but it is always

lifters must follow specific commands to complete success-

rewarding.

ful lifts. The commands that must be followed for bench press are “start,” “press,” and “rack.” If the lifter progresses into the next movement prior to the judge’s instructions, the lift is considered a fail.

If you are interested in training for powerlifting with the 5/3/1 protocol, these are the main things that you must remember:

Although I have made numerous gains while training, the

1. Progress slowly

process does not always follow linear increases. There are

Leave your ego at the door when you enter the gym. If you

cycles in which my max lift has dropped 10kg or more

do not know how to calculate your one rep max, use an

and I am unable to make the rep range goal that I have

online calculator. Then, be generous. For example, if your

aspired to for that day. This does not, however, deter me

calculated main lift is 80kg, but you struggle to lift 65kg

from my goal. Your strength is represented by how rested,

for 3 reps, it is unlikely that you are able to max out at the

how hydrated, and how focused you are. It is important to

calculated weight. Utilize appropriate form and do not

take the internal cues that the body is giving you and put

abandon proper form for increased reps because this can

autumn | 2014 | definitionforladies.com

and usually will result in injury. Safe, lasting progress takes months of proper programming.

2. Avoid alteration This program is tried, tested and true. Jim Wendler has practiced and perfected this protocol, and there are reasons behind the percentages and rep ratios. For those who are new to powerlifting, Wendler also provides pre-made programs with the accessory work listed to suit your current goals. Until you are an advanced lifter and are able to formulate your own lifting plan, do not reinvent the wheel.

3. Focus on the main lift If your goal is to be a powerlifter, then power lift. The goal is to increase your max lifts (bench, squat, and deadlift) and reach some new personal records. Your attention should not be focused on the accessory exercises, which are ultimately there to support gains on your main lift. Powerlifting is a commitment. If you train for powerlifting, you will be training in your routine for years. Become comfortable with it. It will be painful, you will be uncomfortable, and you will make the dreaded “deadlift face,” but love it and enjoy every minute you do it. Whether you make gains in your first cycle or not, stick to it. With proper programming, measurements and repetition, your personal records will come. For more information on 5/3/1, please visit Jim Wendler’s website. • Reference Wendler, J. (2011, September 7). 5/3/1 For a Beginner. Retrieved from: http://www.jimwendler.com

Cassidy is 25 years old and has been a passionate vegan for two of them. She has always desired to help others, which led her into her current nursing career. With consistent advocating for animal rights, she aspires to have friends, family and clients improve their overall health and wellness by decreasing their consumption of animals and by products. Cassidy’s aspirations include developing an animal rescue for lost and abandoned furbabies. For more information find her online: Facebook | Instagram

autumn | 2014 | definitionforladies.com

POWER Check out our interview with PlantBuilt Powerlifters on YouTube!

Photo by Christy Morgan.

RLIFTING women by Holly Noll

by Holly Knoll

“Weight lifting has been a really positive influence in my life.”

Photo by Dani Mouser.

Accessory Exercise 2:

BULGARIAN SPLIT SQUAT

featured lifting workout

Holding appropriate weight in each hand, set one leg up behind on a step or bench at about knee height, top of foot facing down. Ensure that your front leg is in a position so that your front knee will not pass over your toes. Now lower your body, holding weights simply at your sides, until the back knee touches the ground. Keep posture solid by focusing on your core to stabilize and stay balanced, now drive through your heels until your leg is fully locked out again. MODIFICATIONS: Split squat without the back leg elevated. PROGRESSION: Use heavier weights or use a barbell positioned as if doing a back squat.

autumn | 2014 | definitionforladies.com

Âť

3:DEADLIFT

featured lifting workout This is the quintessential “pick things up and put them down” exercise. The bar starts on the floor and the lifter walks up to it so her shins are very close to the bar. One thing you may notice about this lift is that most people choose an “alternate” or “switch” grip that places the stronger hand with an overhand grip and the weaker hand with an underhand grip to seal the bar in place. Both arms must stay straight during the lift to avoid injury to the biceps of the underhand arm. You may have seen women doing deadlifts wearing tall socks and flat shoes (or even barefoot). The reason is because the “bar path,” or where the bar travels, is as close to legs as possible, and the flat shoe helps with balance and power. The shoulders stay down and back, the chest stays open, the lower back stays flat, and the arms stay straight as the weight is pulled from the floor. At the top, the glutes are engaged and the hips “drive” through by pushing forward. The Valsalva maneuver is also used for this lift to protect the lower back and increase power. The weight is lowered by hinging the hips back, following the bar path close to the legs, and dropping into a squat to bring the weight back to the floor.

autumn | 2014 | definitionforladies.com

Accessory Exercise 3:

BANDED GOOD MORNING

featured lifting workout Loop a band with appropriate tension under the arch of your feet, set hip width apart. Now bend over, looping the band behind your neck. Hold onto the band with both hands in front of your chest for support, still bent over. Now, with a flat back and neutral spine, aggressively squeeze your glutes and drive hips forward until you’re in a standing position. Note when standing your face should be forward and when bent over you should be looking down. Regression: Use no band. Progression: Use thicker band. Separate each main movement onto its own day with accessory movement. Cycle through as feels appropriate, with proper rest days. Form is crucial for all of these, so consider taking pictures or video so you can observe yourself. As always, make sure you don’t increase weight until your form is powerlifting meet perfect! • Photography by Dani Mouser.

autumn | 2014 | definitionforladies.com

PUSH

BOUND

Photo by Christy Cathy Linford. Morgan.

HING

DARIES

featured athlete Kelly Green proves that women can be strong and powerful

I’ve only been into lifting for about a year and a half. When I first started training at Beyond

CM:

When and why were

Fit in Austin we were doing powerlifting moves

you inspired to get fit?

like deadlifts, bench press, and squats. Those lifts

I had a surprise pregnancy, which ended up

built the foundation for my future love of bodybuilding. Although I’m not the strongest woman at the gym and don’t ever plan to compete, powerlifters inspire and motivate me. When I found out there would be three special ladies competing in powerlifting at the Naturally Fit Games with the PlantBuilt team I knew we had to feature them in the magazine. After learning more about Kelly Green, a vegan for 20 years, mother, and football player for Utah Falconz, I wanted to get inside her brain and share with all of you more details about her training, her history with fitness, and the things she eats that allow her to lift heavy weight.

CM:

When and what made

being the greatest thing that has happened in my life. With my son being born, I have been inspired to show him my strength and my commitment to a healthy lifestyle. I started working out at the beginning of my pregnancy and continued throughout. I’ve been involved in many different sports since then, including distance running, triathlon, women’s pro-football, strongman and powerlifting.

CM:

What does your program

look like during the day to day? My competition prep has been very different from my regular program. Right now I am working on my lifts (deadlift, bench, squat)

you want to be vegan?

and going heavier every week. I’m also work-

I went vegan over 20 years ago, and went

ing the assisting muscles. During football

vegetarian 6 years before that. The seed was planted when I was young and spending time on my grandparents’ farm. I had a pet pig that I loved and spent time with there. I was informed one morning that “Squiggly” was our

ing on different variations of those and targetseason I do a lot of sprints, plyometric work, sled pushes and heavy weight lifting.

CM:

What is your favorite

breakfast. That brought the reality to life for

body part to work on in the

me, and I never looked at food the same. When

gym? Favorite exercise?

I went vegan, I didn’t know a lot about why or how, just that it was a way to help animals. Back then we ate vegan hot dogs from a can and drank rice milk. There were so few “alternative” food options that we ate what was available. I am so glad alternative vegan foods have

I am strongest with my upper body so I always love to bench. I am working towards a 200# bench press and I don’t feel like I’m that far off. I also really love working my shoulders; they are my strength in strongman comps.

progressed as far as they have since then.

autumn | 2014 | definitionforladies.com

featured athlete CM:

What is the biggest misconception about

I love pushing my body to its limits. It fascinates me to

women and lifting weights? I think body type expectations are one of the worst things to struggle

see what the human body is

with when it comes to fitness for women. Many women are trying to get

capable of, and I keep pushing

“smaller” because we are under the impression that is healthy and most

to see how far I can take it. I

appealing to others. Women have been given the very terrible advice that

plan to keep pushing myself

they should diet and do cardio, in addition to never lifting weights. People don’t understand that lean muscle mass burns fat for you. So women

further, and I’ll look for new

are often stuck in this sad cycle of running for hours on a treadmill, and

adventures for as long as my

never lifting a weight over 5 pounds because they are afraid of getting

body will allow it.

“big” and “bulky.” People should let go of their idea of what the “ideal” body type is and know that lifting weights will not make them “bulky.” You’ve got to do A LOT of work to get bulky.

CM:

What does your nutrition program look

like? Any special dietary guidelines? I try to eat as much unprocessed food as I can and stay away from processed sugars and grains. Sometimes it’s difficult (I own a vegan bakery!) but I always make sure to get in a lot of greens, protein and non-starchy carbs. Sometimes I have a problem of not eating enough so I have to remind myself to do that. I don’t have any special guidelines except for that I try to remember that food is my fuel and I should treat it as such.

CM:

What is your favorite treat meal? Do you

feel like treats are vital to a health program? I always like treats! I feel like it’s good to treat yourself every now and then, because people tend to get frustrated at the “all or nothing” mentality and give up. I will occasionally have treats from my bakery, and anything and everything covered in peanut butter.

CM:

Which vegan meal gives you the most

energy for your workouts? Fruit! I don’t eat a lot of fruit throughout the day besides apples and berries, but when I feel like I need a pick me up (sugar boost) before I workout, I will throw some mangoes, bananas, dates, etc. in a autumn | 2014 | definitionforladies.com

Photo by Cathy Linford.

featured athlete smoothie and go crazy! If I am really in a funk, I go to Vega pre-workout.

CM:

Do you feel that veganism improves

your lifting? If so, how? I went vegetarian/vegan really young so it’s hard for me to have a way to compare it, but I recover REALLY fast. My body very rarely gets sore (I’ve had trainers frustrated many times that I didn’t “feel” their workouts). If I am eating well and sleeping well, I have tons of energy even the day after a hard workout. I for sure attribute this to my vegan lifestyle.

CM:

What excites you most about competing?

List some of your athletic accomplishments. I love pushing my body to its limits. It fascinates me to see what the human body is capable of, and I keep pushing to see how far I can take it. I’ve been a competitive triathlete (1st and 2nd place wins), the captain of my football team last season as we went undefeated, 2nd place in a strongman competition, and 1st place at the Naturally Fit Games powerlifting meet (with the Plantbuilt team.) I plan to keep pushing myself further, and I’ll look for new adventures for as long as my body will allow it.

CM:

Do you take any supplements, and why?

I take protein supplements because sometimes I have a hard time getting enough calories in with how active I am, occasionally Vega pre-workout and recovery accelerator, and I don’t take much else. I try to have pretty balanced nutrition so I don’t feel like I need many other things.

CM:

What are three things you always have

in your gym bag? Strengthshop vegan weightlifting belt (I really love that company), notebook (where I track my workouts), and chalk (I don’t always use it but it makes me feel better knowing that it’s there). • Find Kelly online: Website Interview by Christy Morgan. Know a vegan athlete we should feature in the magazine? Send your recommendations to info@definitionforladies.com!

autumn | 2014 | definitionforladies.com

By Belinda Jansen

To many, completing a marathon is the Holy Grail of run-

muscle fibers that help you run—which are fast and lean.

ning goals. On the surface, it looks to be merely a feat of

However, you can help stall the loss of strength by con-

athleticism and endurance, but training for a marathon

tinuing to lift-heavy on upper body days. Leg days

is so much more. You will test your mental strength and

are best spent doing body-weight mobility and

ability to commit, and in the end, complete something that

balance exercises, like single-leg deadlifts

only a few dare to do. But before you rush to your favorite

and Bosu Ball squats. Try this lower-

race registration website, here are a few things you should

body and core routine to help

know.

keep you running strong.

Check your vanity at the door. Running long

The biggest flaw in

distances is far from glamorous. There is spitting,

marathon training plans

dirty trails, salt-stained cloths, and the dreaded “runner’s

is the lack of guidance

trots.” You will lose toenails and earn some unusual tan

in adding strength train-

lines from tanks, tees, and KT Tape. And if you think you

ing. Many pay lip service

left your fanny-pack back in the ‘80s, get ready because it’s

to the benefits strength training

coming back as your new fuel belt.

provides, but they don’t tell you how

to incorporate it into your training. Strong

If you are coming from a strength-training background, you will likely lose muscle mass.

You will be spending more time running, possibly reducing your strength-training days to two or three days a week. Your body will start putting its energy into building the 63

arms, core, and back all help you run with more efficiency, and when running 26.2 miles, efficiency is the name of the game! Here’s one way to incorporate strength training into your running program.

autumn | 2014 | definitionforladies.com

Unless you are an elite athlete, or really into miserable runs, you will need to increase your

This part maybe be scary: You will more than likely gain weight while training. In fact, if you

carbohydrates. In 2004, researchers at the University of

carb-load correctly in the week before your race, you should

Birmingham found that over an eleven-day, intense train-

weigh about five pounds more than earlier that week.

ing program, those on a moderate-carb diet (40% of total

Weight-gain while training is most often due to muscle

calories) experienced a decline in performance where those

gain, glycogen stores, and out-eating your running.[5]

on a high-carb diet (65% of total calories) were able to fully

maintain performance.1 Increasing your carb intake increases the glycogen stored in your muscles, which the body converts into glucose—its favorite fuel—during your runs.2

After your marathon, your plant-based diet could help you recover faster than your omni-

vore peers. It’s often recommended that people take two to three weeks off and reverse taper back into running after a

Some more advanced runners try to teach their bodies to

marathon, but you might find that you can start running

use fat as fuel rather than glucose by running in a carb-

again much sooner. This is great news if you need to start

depleted state. To teach your body this trick, it’s recom-

shedding any extra weight or start training for your next

mend to run one or two medium-distance weekly runs in a

race.

carb-depleted state, two or more minutes slower than your

target race pace. If you’d like to try burning fat as fuel, The No Meat Athlete website has a great introduction article. Please note, this technique is not recommended as a weightloss method—only to improve endurance.

You might think you’ll never run a marathon again. One and done, right? I thought that,

too. I’m not sure if it was that day, or the next, but pretty soon after my race, I was brainstorming my next. What I did wrong this time, what I want to try next, in what loca-

You have to eat. For many, hard runs—

tion do I want to suffer for 26.2

either long or fast—kill the appetite3

can be like tattoos; soon you

for the rest of the day. However, as Matt Frazier points out, “Of all the meals you’ll eat during

miles? Marathons

forget all the pain and can’t wait for your next. •

your training, those surrounding your workouts are the most crucial to your success, particularly because they affect your ability to recover in time for the next workout.”4 A 4:1 carb-toprotein ratio has been shown to help speed recovery. While the dairy industry has tried to make chocolate milk the poster drink for post-workout recovery, rest assured there are many vegan options. Forty grams of oldfashioned oats and a

Find Belinda online: Check out the Our Team page Illustrations by Belinda Jansen.

References 1. Fitzgerald, Matt. “Meeting our Carbohydrate Needs.” The New Rules of Marathon Training. Boston: Da Capo Press, 2013. 18. Print. 2. http://www.runnersworld.com/nutrition-runners/fill-er?page=single 3. http://www.runnersworld.com/weight-loss/hard-workouts-linked-to-eatingfewer-calories 4. Frazier, Matt, and Matthew Ruscigno. “Taking It to the Next Level: Advanced Training Techniques.” No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self. Beverly: Fair Winds, 2013. 208. Print. 5. http://www.runnersworld.com/weight-loss/why-do-i-gain-weight-duringmarathon-training

tablespoon of chia seed combined make a great snack for after your runs. autumn | 2014 | definitionforladies.com

Ethically-Driven Multisport Domination by Dani Taylor

4 1 20

You would never have known that many of the members

speak for themselves. Competing in just about anything

of Team PlantBuilt were just meeting for the first time at

(but it seems bodybuilding especially) can seem to be quite

the team meeting on July 24th, 2014. People were joking,

an ego-driven and vain pursuit. And while there is no ques-

lifting and talking to one another like they had known each

tion that doing well in a competition is definitely good for

other for ages. In the age of social media, it’s not entirely

one’s self-confidence, that’s not why PlantBuilt chooses to

untrue. Although most of the original PlantBuilt team from

compete together. Make no doubt about it, we do it to raise

2013 was present and knew each other previously, nearly

awareness for the animals.

everyone in the group, new and old, had been following each other’s journey to the Naturally Fit Games online all year long. Seeing everyone’s faces together, for the first time, was overwhelming. The energy inside Beyond Fit, a large plant-based gym in Austin, Texas, owned by team member Chad Byers, was electric.

Building on the previous year’s foundation of bodybuilders and physique competitors, the 2014 team also boasted a CrossFit and powerlifting team – two more strength-based sports where veganism is typically frowned upon and scoffed at. These two teams were both small, but stacked with strong and powerful vegans, and added a whole new dynamic to

As we sat down in a circle on the floor to go over our very

the team’s attitude and collective personality. The powerlift-

busy schedule for the next few days, it really began to sink in

ers taunted bodybuilders with their food. The bodybuild-

for everyone that this was it. We were doing it! We had busted

ers taunted the powerlifters with their abs (Correction: The

our butts all year long to compete together at the Naturally

guys did this. Amazingly enough, the women from all of the

Fit Games, and two days after that, it was finally going to be

sub-teams got along famously without taunting one another.

happening. A speech made by one of the powerlifting mem-

Hmm….interesting!). The CrossFitters showed the rest of us

bers, who was also an undercover factory farm worker for

all up by being all around badasses that no one could touch!

many years, brought nearly everyone in the room to tears and

You could tell this was going to be one hell of a competition!

really fueled the fire as to what we came to Texas to prove.

The actual day of the Naturally Fit Games was a bit of a

We don’t need to eat animals or their by-products. There

blur, but in the best possible way. Picture a 30,000 square

is no need for it. We stand up for those animals who can’t

foot warehouse, packed to the brim with spectators,

LEFT: The PlantBuilt crew hamming it up. No actual “ham” was involved, of course!. BELOW: PlantBuilt’s Amber Sperling takes second place!

autumn | 2014 | definitionforladies.com

while athletic competitions happen in nearly every area

The camaraderie of the week will be what sticks out in my

simultaneously. Bodybuilding, CrossFit, and powerlifting,

mind the most. We are a team of athletes, deeply bonded

all going on at once. In between events, team members

by a mission to promote a vegan lifestyle through the use of

ran off to cheer on their other teammates; “Vegan Muscle

strength, education and compassion. It runs so much deeper

Team” hoodies and tank tops could be seen in the crowds at

than just working out and being jacked and looking good,

all times! People were definitely asking what “all the vegans

because it means so much more than that. I know that now

were about.” Unfortunately, we didn’t all get to see each

that everyone has returned home to their separate corners of

other compete. The schedules just wouldn’t allow for it. But

the world, we each left with the understanding that we are

on a day when you are competing yourself, it says a lot that

not really alone, although it may seem like it at times. We now

everyone was still excited to put the time and energy into

have enough motivation to last us all the way until next year! •

running around to support one another.

Dani Taylor is the co-owner of Vegan Proteins, the cofounder of team Plant-

Powerlifters all broke state records, with everyone taking home at least one medal. Our CrossFitters did quite well, with Amber Sperling taking second place out of 20 girls. I don’t think I’ve ever seen someone work so hard during a

Built, a vegan figure competitor, and a personal trainer and nutritionist who works with people looking to change their physiques on a fully vegan diet. Find Vegan Proteins online at Website | Facebook | Instagram Find Team PlantBuilt online at Website | Facebook

workout in my life. The bodybuilders had a lot to live up to from 2013, but we prevailed and nearly every single person placed, with many taking first place, myself included! The whooping and hollering from the vegan section was by far the loudest in the crowd, and it even seemed to be annoying the judges a bit (but not enough for them to hold it against us!). And as an admin for the PlantBuilt Facebook page, my phone was absolutely blowing up with notifications of support from the online community, which may have been the loudest cheering section of all time. After putting so much work into making this dream of a bigger and better PlantBuilt team come to fruition, I honestly could not be more proud of what we achieved together. Every single teammate put his or her heart and soul into this competition, and for that, I am so thankful. When they announced my number as the winner of my class, I actually burst into tears on the stage, which, if anyone knows me, knows that is extremely out of character for me. And as proud as I was of myself, that was the moment that it really sunk in that we did it! We came to prove, as a unit, without question, what the body is capable of without the consumption of animals or animal by-products.

autumn | 2014 | definitionforladies.com

VEGAN & LIFTING Dani Taylor’s long journey towards health and fitness has only just begun

Growing up, I was always overweight. Eating big was one of my family traditions and we did it well! Even as an ethical lacto/ovo vegetarian from the age of 12, I remained overweight all through high school, tipping the scales at about 210 pounds by my junior year. I was never discontented with my body because I just thought that it was how I was supposed to be. I was also diagnosed with endometriosis and PCOS (polycystic ovarian syndrome), and I was told by many professionals that there was nothing I could do about either. When you don’t know yourself as anything but unhealthy, it is impossible to know what feeling healthy even means, let alone to hope for it. I had never met a vegan, but I had heard of them, and I hated the idea. It was stupid! “These are the ‘crazies’ that make all vegetarians look bad,” I would say. You don’t have to kill cows for dairy or chickens for eggs, so what was the big deal? Well, when I was 17 years old, I stumbled across a

autumn | 2014 | definitionforladies.com

website called govegan.net, and it did a

IN PROGRESS: Dani in 2011.

fabulous job explaining exactly how the dairy and egg industries were connected to the meat industry and just how inhumanely dairy cows and egg-producing chickens were treated. I went vegan overnight. Without even trying, I lost 30 pounds over the next few months. I certainly wasn’t focusing on my health, and without any other vegans to turn to for help, I ate a lot of plain bagels and French fries. Not exactly a well-balanced diet, but still, fat was falling off me! For the first time in my entire life, I started to think maybe I wasn’t genetically destined to be obese and unhealthy; maybe I actually had more control over my body than I had previously thought. Again, this was eleven years ago and the vegan community was nothing like it is now. There were not many resources available. I began checking out library books on the subject of veganism and trying to pay attention to getting a variety of nutrients from vegetables, fruits, legumes, nuts and seeds. I wasn’t perfect and definitely indulged in any vegan treat that I found, but the weight kept falling off! I began working out in my house and eventually joined a gym where I used the elliptical every day without really knowing what I was doing. My weight kept dropping until I hit a healthy 130 pounds on my 5’7” frame. I was thin for the first time in my life, but I wasn’t happy. I knew I could do more, and I didn’t just want to be the frail vegan stereotype. Hours of hanging out on the elliptical gave me plenty of time to eyeball the weight room and wish I had the knowledge to go there. I saw a female trainer there who was covered in muscle and was so graceful and feminine, while also strong and athletic. I knew that’s what I wanted for myself. I hired her at the tender age of 19, and she taught me how to lift heavy and with proper form; the rest is history. Learning to lift was the best thing I have ever done for myself. It opened up so many doors for me, both physically and mentally. Lifting obviously makes you physically stronger, 69

BEFORE: Struggling with

NOW: Beautiful and healthy

weight and health issues.

stage presence.

autumn | 2014 | definitionforladies.com

but it is also a lesson in how you are so much stronger than you think you can be. Like many women, I often sell myself short, and consistently pushing my body to the limits of what it is capable of has helped me break through this mentality. Although my trainer was a godsend in the gym, she had no idea how I should be fueling myself as a vegan. Shortly after I began lifting, I met Robert Cheeke, vegan bodybuilder, at the Boston VegFest. He led me to veganbodybuilding.com, which was an online forum full of other people with similar interests and goals. I was in vegan heaven. Together as a group, we performed experiments on ourselves with diet and training and learned from each other the best ways to fuel as a vegan bodybuilder. It was (and is!) very exciting to me. I have always been a bookworm and a science geek, and this was no different. I spent hours and hours researching sports nutrition and adapting (and often improving) it for a vegan diet. I experimented on myself, and then I began experimenting on my willing vegan friends. I was having great success with myself and others. I became a certified personal trainer, acquired multiple nutrition certifications including a plant-based nutrition certification from eCornell, and I began officially taking on clients. In April of 2014, after years of thinking that I didn’t have what it takes, I competed in my first figure competition. It was one of the hardest things I’ve ever done, and I pushed my body further than I ever thought it could go. It was a physical and emotional battle, but it paid off! I took home three trophies that night in three different categories at one of the largest natural shows in the Northeast. On July 26, I competed with my team, PlantBuilt, in Austin, TX, and took 1st place in Open Figure Tall in a class of nine women. I was stunned and humbled, and I actually broke down in tears on stage in disbelief. There have been so many times that I doubted myself and so many times I didn’t think I could do it. It hasn’t been a short journey (and it sure isn’t over yet!), but over the last ten years, I have completely changed my body, my mindset, and my life with a healthy vegan diet and lifting weights. I still love it a decade later. It’s not always the easiest or most convenient lifestyle, but I wouldn’t have it any other way. • Find Dani online: VeganProteins.com | Plantbuilt.com

autumn | 2014 | definitionforladies.com

Staying Fit During Pregnancy Tips for working out safely while awaiting your new arrival By Ashley N. Flitter CrossFit and staying active are two incredibly important pieces of my life. Before I even became pregnant I knew it was important to continue working out as long as possible when I did get pregnant. We were ecstatic when we learned we were expecting number two, and my husband supported my decision to keep working out as long as my doctor said that baby and I were healthy. However, once we started to tell people that I was pregnant, I must’ve heard some variation of the same question more than a dozen times, “You are going to stop CrossFitting, right?” Rather than get angry or emotional, I simply responded with a polite “no” and left it at that. The truth of the matter is that as long as your doctor says you and your baby are healthy enough to exercise, there’s no reason to stop doing what you were doing before you became pregnant, no matter what your friends and family may think or say. While the issue of doing intense workouts is somewhat of a hot-button topic, it’s important to look at the facts, such as what factors contribute to what you can do and how you can modify your workouts as your pregnancy progresses. Here are some guidelines and tips for working out and staying active throughout your pregnancy.

autumn | 2014 | definitionforladies.com

Accessory Exercise 2:

BULGARIAN SPLIT SQUAT

featured lifting workout

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Âť

3:DEADLIFT

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Accessory Exercise 3:

BANDED GOOD MORNING

autumn | 2014 | definitionforladies.com

PUSH

BOUND

Photo by Christy Cathy Linford. Morgan.

HING

DARIES

featured athlete Kelly Green proves that women can be strong and powerful

I’ve only been into lifting for about a year and a half. When I first started training at Beyond

CM:

When and why were

Fit in Austin we were doing powerlifting moves

you inspired to get fit?

like deadlifts, bench press, and squats. Those lifts

I had a surprise pregnancy, which ended up

CM:

When and what made

CM:

What does your program

look like during the day to day? My competition prep has been very different from my regular program. Right now I am working on my lifts (deadlift, bench, squat)

you want to be vegan?

and going heavier every week. I’m also work-

I went vegan over 20 years ago, and went

ing the assisting muscles. During football

ing on different variations of those and targetseason I do a lot of sprints, plyometric work, sled pushes and heavy weight lifting.

CM:

What is your favorite

breakfast. That brought the reality to life for

body part to work on in the

me, and I never looked at food the same. When

gym? Favorite exercise?

progressed as far as they have since then.

autumn | 2014 | definitionforladies.com

featured athlete CM:

What is the biggest misconception about

I love pushing my body to its limits. It fascinates me to

women and lifting weights? I think body type expectations are one of the worst things to struggle

see what the human body is

with when it comes to fitness for women. Many women are trying to get

capable of, and I keep pushing

“smaller” because we are under the impression that is healthy and most

to see how far I can take it. I

appealing to others. Women have been given the very terrible advice that

plan to keep pushing myself

they should diet and do cardio, in addition to never lifting weights. People don’t understand that lean muscle mass burns fat for you. So women

further, and I’ll look for new

are often stuck in this sad cycle of running for hours on a treadmill, and

adventures for as long as my

never lifting a weight over 5 pounds because they are afraid of getting

body will allow it.

CM:

What does your nutrition program look

CM:

What is your favorite treat meal? Do you

CM:

Which vegan meal gives you the most

Photo by Cathy Linford.

featured athlete smoothie and go crazy! If I am really in a funk, I go to Vega pre-workout.

CM:

Do you feel that veganism improves

CM:

What excites you most about competing?

CM:

Do you take any supplements, and why?

CM:

What are three things you always have

autumn | 2014 | definitionforladies.com

By Belinda Jansen

To many, completing a marathon is the Holy Grail of run-

muscle fibers that help you run—which are fast and lean.

ning goals. On the surface, it looks to be merely a feat of

However, you can help stall the loss of strength by con-

athleticism and endurance, but training for a marathon

tinuing to lift-heavy on upper body days. Leg days

is so much more. You will test your mental strength and

are best spent doing body-weight mobility and

ability to commit, and in the end, complete something that

balance exercises, like single-leg deadlifts

only a few dare to do. But before you rush to your favorite

and Bosu Ball squats. Try this lower-

race registration website, here are a few things you should

body and core routine to help

know.

keep you running strong.

Check your vanity at the door. Running long

The biggest flaw in

distances is far from glamorous. There is spitting,

marathon training plans

dirty trails, salt-stained cloths, and the dreaded “runner’s

is the lack of guidance

trots.” You will lose toenails and earn some unusual tan

in adding strength train-

lines from tanks, tees, and KT Tape. And if you think you

ing. Many pay lip service

left your fanny-pack back in the ‘80s, get ready because it’s

to the benefits strength training

coming back as your new fuel belt.

provides, but they don’t tell you how

to incorporate it into your training. Strong

If you are coming from a strength-training background, you will likely lose muscle mass.

You will be spending more time running, possibly reducing your strength-training days to two or three days a week. Your body will start putting its energy into building the 63

autumn | 2014 | definitionforladies.com

Unless you are an elite athlete, or really into miserable runs, you will need to increase your

This part maybe be scary: You will more than likely gain weight while training. In fact, if you

carbohydrates. In 2004, researchers at the University of

carb-load correctly in the week before your race, you should

Birmingham found that over an eleven-day, intense train-

weigh about five pounds more than earlier that week.

ing program, those on a moderate-carb diet (40% of total

Weight-gain while training is most often due to muscle

calories) experienced a decline in performance where those

gain, glycogen stores, and out-eating your running.[5]

on a high-carb diet (65% of total calories) were able to fully

maintain performance.1 Increasing your carb intake increases the glycogen stored in your muscles, which the body converts into glucose—its favorite fuel—during your runs.2

After your marathon, your plant-based diet could help you recover faster than your omni-

vore peers. It’s often recommended that people take two to three weeks off and reverse taper back into running after a

Some more advanced runners try to teach their bodies to

marathon, but you might find that you can start running

use fat as fuel rather than glucose by running in a carb-

again much sooner. This is great news if you need to start

depleted state. To teach your body this trick, it’s recom-

shedding any extra weight or start training for your next

mend to run one or two medium-distance weekly runs in a

race.

carb-depleted state, two or more minutes slower than your

You might think you’ll never run a marathon again. One and done, right? I thought that,

too. I’m not sure if it was that day, or the next, but pretty soon after my race, I was brainstorming my next. What I did wrong this time, what I want to try next, in what loca-

You have to eat. For many, hard runs—

tion do I want to suffer for 26.2

either long or fast—kill the appetite3

can be like tattoos; soon you

for the rest of the day. However, as Matt Frazier points out, “Of all the meals you’ll eat during

miles? Marathons

forget all the pain and can’t wait for your next. •

Find Belinda online: Check out the Our Team page Illustrations by Belinda Jansen.

tablespoon of chia seed combined make a great snack for after your runs. autumn | 2014 | definitionforladies.com

Ethically-Driven Multisport Domination by Dani Taylor

4 1 20

You would never have known that many of the members

speak for themselves. Competing in just about anything

of Team PlantBuilt were just meeting for the first time at

(but it seems bodybuilding especially) can seem to be quite

the team meeting on July 24th, 2014. People were joking,

an ego-driven and vain pursuit. And while there is no ques-

lifting and talking to one another like they had known each

tion that doing well in a competition is definitely good for

other for ages. In the age of social media, it’s not entirely

one’s self-confidence, that’s not why PlantBuilt chooses to

untrue. Although most of the original PlantBuilt team from

compete together. Make no doubt about it, we do it to raise

2013 was present and knew each other previously, nearly

awareness for the animals.

As we sat down in a circle on the floor to go over our very

the team’s attitude and collective personality. The powerlift-

busy schedule for the next few days, it really began to sink in

ers taunted bodybuilders with their food. The bodybuild-

for everyone that this was it. We were doing it! We had busted

ers taunted the powerlifters with their abs (Correction: The

our butts all year long to compete together at the Naturally

guys did this. Amazingly enough, the women from all of the

Fit Games, and two days after that, it was finally going to be

sub-teams got along famously without taunting one another.

happening. A speech made by one of the powerlifting mem-

Hmm….interesting!). The CrossFitters showed the rest of us

bers, who was also an undercover factory farm worker for

all up by being all around badasses that no one could touch!

many years, brought nearly everyone in the room to tears and

You could tell this was going to be one hell of a competition!

really fueled the fire as to what we came to Texas to prove.

The actual day of the Naturally Fit Games was a bit of a

We don’t need to eat animals or their by-products. There

blur, but in the best possible way. Picture a 30,000 square

is no need for it. We stand up for those animals who can’t

foot warehouse, packed to the brim with spectators,

LEFT: The PlantBuilt crew hamming it up. No actual “ham” was involved, of course!. BELOW: PlantBuilt’s Amber Sperling takes second place!

autumn | 2014 | definitionforladies.com

while athletic competitions happen in nearly every area

The camaraderie of the week will be what sticks out in my

simultaneously. Bodybuilding, CrossFit, and powerlifting,

mind the most. We are a team of athletes, deeply bonded

all going on at once. In between events, team members

by a mission to promote a vegan lifestyle through the use of

ran off to cheer on their other teammates; “Vegan Muscle

strength, education and compassion. It runs so much deeper

Team” hoodies and tank tops could be seen in the crowds at

than just working out and being jacked and looking good,

all times! People were definitely asking what “all the vegans

because it means so much more than that. I know that now

were about.” Unfortunately, we didn’t all get to see each

that everyone has returned home to their separate corners of

other compete. The schedules just wouldn’t allow for it. But

the world, we each left with the understanding that we are

on a day when you are competing yourself, it says a lot that

not really alone, although it may seem like it at times. We now

everyone was still excited to put the time and energy into

have enough motivation to last us all the way until next year! •

running around to support one another.

Dani Taylor is the co-owner of Vegan Proteins, the cofounder of team Plant-

autumn | 2014 | definitionforladies.com

VEGAN & LIFTING Dani Taylor’s long journey towards health and fitness has only just begun

autumn | 2014 | definitionforladies.com

website called govegan.net, and it did a

IN PROGRESS: Dani in 2011.

BEFORE: Struggling with

NOW: Beautiful and healthy

weight and health issues.

stage presence.

autumn | 2014 | definitionforladies.com

Talk to your Doctor

However, once you become pregnant, you have to shift your

The first step in your pregnancy fitness journey is talk-

it is keeping yourself and your baby healthy. It may be easier

ing with your doctor. While not all doctors are supportive

said than done, but if you focus on staying healthy and

of intense exercise while pregnant, it’s important that you

keeping good form rather than where you are at on your

share your workout plan with them and get their feedback

gym’s leaderboard, you’ll enjoy your workouts more and

on if it’s something you should be doing or not. It’s always

you’ll stay safe while still being able to do the same move-

a good idea to keep your doctor informed of the exercises

ments as you have been.

mindset so that the focus is not so much on setting PRs as

you are doing as well as how often you are doing them. If they are not supportive of your plan, it’s a good idea to get a second opinion from another physician or healthcare provider. Unless you have conditions that make exercise difficult or dangerous, there has been nothing to show that intense exercise during pregnancy is dangerous for you or your baby.

Listen to your Body

Try New Things While CrossFit and running are things I hold dear to my heart, there were times when my body just wouldn’t allow me to do them. Rather than resigning myself to unplanned rest days, I found ways to keep moving that my body was comfortable with. Prenatal yoga, walking, gardening, and even cleaning the house were sanity-savers on those days when a normal workout just wasn’t going to happen. Don’t

The best thing you can do for your baby and yourself while

be afraid to dive into a new activity or spend a little extra

pregnant is to listen to your body during and after exercise.

time working around your house so that you can stay active

If for any reason you begin to feel uncomfortable during a

on days when your body needs to do something different.

workout, it’s ok to stop what you are doing and either take a break or change the movement. During my pregnancy I noticed that movements where I had to twist or stretch my abdomen were causing discomfort, therefore I modified exercises where that type of movement was involved and the discomfort went away. Those types of cues are your body’s way of telling you that you are causing distress of some kind, and you should immediately modify what you are doing to avoid any further complications. Additionally, if you begin to feel tired, short of breath, or overheated, stop what you are doing and take a 10 minute break or call it a day. No workout is worth harming yourself or your baby, so be mindful of the cues your body is giving you.

Change your PR Mindset

Modify as Needed This is the most important part of staying fit while pregnant. Modifications are what will allow you to continue working out well into your pregnancy and potentially right up until the day before you give birth. After the first trimester you should avoid lying on your back for prolonged amounts of time, so modifying sit-ups is necessary. I found that doing planks were a great substitute for ab work while pregnant. If you lift weights regularly, you should begin to cut back on weight as needed throughout your pregnancy. Additionally, some movements will become awkward the larger your belly gets, so as your form starts to slip you should either modify the movement entirely or cut down on weight dramatically. You can also seek the advice of a coach

If you are anything like me, competitiveness (against others

or trainer who has experience training pregnant women to

or yourself ) is a driving force for my effort to stay in shape.

get an idea of modifications you’ll need along the way.

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The Benefits of Staying Active While Pregnant While there have been no studies to show that exercise during pregnancy is dangerous, there are many studies that have found it is beneficial for both you and baby to keep up with an exercise routine. Some benefits of staying active while pregnant include: • Reduced aches and pains associated with pregnancy including back pain and swelling • Increased energy and improved mood • Improved duration and quality of sleep • Improved ability to cope with labor • Improved ability to get back into shape after pregnancy •

References: 1) http://www.acog.org/Resources-And-Publications/CommitteeOpinions/Committee-on-Obstetric-Practice/Exercise-DuringPregnancy-and-the-Postpartum-Period 2) http://americanpregnancy.org/pregnancyhealth/exercise-duringpregnancy.html

Disclaimer: I am not a medical professional. As with any training program, you should consult your doctor before beginning any workout program while pregnant. Ashley N. Flitter is a certified nutrition consultant (AFPA) and is a CrossFit athlete. When not working out or writing, she strives to show others how fit and fabulous you can be while eating a plant-based diet. Ashley writes for several local publications as well as her own website, The Unintentional Vegan, and teaches English at her local university. She lives in Minnesota with her husband, daughter, and cat, and is expecting another little one this August. If you feel so inclined, you can catch up with her on Twitter.

autumn | 2014 | definitionforladies.com

PROTEIN BAR SMACKDOWN

featured guide

by Holly Noll

22 Days Nutrition

We’re all busy. Life gets hectic but that doesn’t mean we want to go hungry or give up “dem gainz,” am I right? So for |many of us, protein bars are an essen-

Flavor

PB Chocolate Nirvana

tial part of our life. They’re easy to throw in our bags

Price

$2.39

and run. But which ones are better for taste, nutrition, balance and all the rest? We took a few of the top picks, narrowed it down to just one flavor and reviewed them side by side. Got a favorite we didn’t include? Please email us and send us your top picks for a possible part two! We’re especially interested in low-sugar options!

autumn | 2014 | definitionforladies.com

Calories

290

Protein

Fat

Net Carbs

Sugar

Soy Free?

Yes

Non GMO

Yes

Soft, chewy bar with the occasional chocolate chip. The mouthfeel of this bar is not the best, but it makes up for it in solid nutrition, clean ingredients, and delicious flavor. This is one of my main go-tos for these reasons. Best for pre, mid or post workout.

Vega Sport

Clif Builder

Rise

Flavor

Chocolate Mint

Flavor

S’more

Flavor

Sunflower Cinnamon

Price

$3.49

Price

$1.69

Price

$1.99

Calories

240

Calories

270

Calories

280

Protein

Fat

Net Carbs

Sugar

Soy Free?

Yes

Soy Free?

Yes

Non GMO

Yes

Non GMO

Yes

Chewy bar, dotted with the occasional rice crisp and coated in thick chocolate. The flavor is pretty mild and reminiscent of junior mints, one of my very beloved childhood (non-vegan) candies. I love this bar as a well-balanced option. Best for a solid pre, mid, or post workout.

The original vegan protein bar standby’s newer flavor, s’mores, has a soft, chewy, top and crispy bottom covered in chocolate. The flavor is very pronounced and possibly overpowering, but is very sweet and will definitely stand as a better nutrient candy bar. Shout out to one of the original standby flavors, chocolate peanut butter. Best for post workout or to kill the sweet cravings.

Soft, chewy, texture. Does not have a chocolate coating, which could be good for warmer days. However, the bar is quite oily and even seeps oil when pressed or warmed. The taste is reminiscent of a snickerdoodle cookie, which is great. Best for an on the go snack.

autumn | 2014 | definitionforladies.com

featured guide

ProBar Base

NuGo Slim

Boku Bar

Flavor

Cookie Dough

Flavor

Espresso

Flavor

Chocolate Fudge Brownie

Price

$2.50

Price

$1.99

Price

$3.30

Calories

290

Calories

170

Calories

290

Protein

Fat

Net Carbs

Sugar

Soy Free?

Yes

Non GMO

Yes

Soft, chewy top layer with crispy bottom, and covered in chocolate. Has a nice, softer mouthfeel and the cookie dough flavor is really pronounced and delicious. Downfall is the large list of less than the cleanest ingredients. Best for post workout, snack or killer of sweet cravings.

autumn | 2014 | definitionforladies.com

Crispy rice bar covered in chocolate. The flavor is less sweet than the others, shown in its lower sugar content. The espresso flavor is intense, which I loved, however this isnâ&#x20AC;&#x2122;t in the top of my favorites overall. Best for low carb/sugar snack.

Soft texture bar. This bar is similar to a Lara Bar in texture but they use inulin and agave rather than dates. Best for pre workout.

VeganFusion Immersion: Your Taste Buds Will Thank You by Dani Mouser

Ten whole days of gourmet vegan goodness? Learning to

preparation and knife-handling skills, vegetable and herb

prepare dozens of decadent creations from scratch... and

identification, all the way up to more complicated cooking

getting to taste test all the recipes? I mean, that’s the stuff

techniques. I had the additional benefit of registering as the

dreams are made of... right? From the first time I heard

immersion’s assistant. This meant I would arrive two hours

about the VeganFusion Culinary Intensive (link it!), I knew

early to wash and display all the ingredients needed for the

I had to be a part of it. I did some research about the train-

day’s recipes, as well as create the shopping list for the next day.

ing, tossed the idea around a bit, and registered that day.

When the other participants arrived, we would spend the first

VeganFusion offers two, five, and ten-day immersions, as well as teacher trainings, specializing in plant-based cooking,

part of each day prepping the ingredients by peeling, soaking, slicing, dicing, mincing, or whatever else the recipe needed.

raw food preparation, and gluten-free diets. These immer-

Then, on to the good stuff: the food! Each of the ten days

sions are regularly offered all around the globe in such exotic

was a different theme. For example, there was Soup Day,

locations as France, Italy, Hawaii, and right in my backyard:

Salad and Dressing Day, Casserole and Sauce Day, Sand-

Portland, Oregon. It’s led by Mark Reinfeld, award-winning

wich and Wrap Day, and (oh my goodness) Dessert Day,

recipe developer, founding chef of Blossoming Lotus restau-

which was brilliantly followed by three Raw Food Days to

rant, and successful cookbook author. With all those accom-

help cleanse all those sweets.

plishments, I was worried about what the kitchen experience would be like. But while Mark is an amazing chef, he is not arrogant about his accomplishments and is a really kind instructor. He was patient with a somewhat unruly group of a dozen hungry vegan cooks-in-training, as well as open and knowledgeable, answering all the questions that arose. Designed for any level of experience, the training covered basic

A few of my favorite recipes included Forbidden Black Rice and Polenta Casserole with Onion Shiitake Gravy; Thai Summer Rolls stuffed with fresh veggies, herbs, Cajun Blackened Tofu and Spicy Peanut Sauce; Kung Pao Tofu with Maple Balsamic Marinade, and of course, Chocolate Cake with ‘Buttercream’ Frosting. Like I said, the stuff dreams are made of.

LEFT: Coconut Spinach Rice served up in an artistic presentation. BELOW, LEFT TO RIGHT: Kung Pao Tofu; Mixed Vegetable Cashew Dish; Green Salad with Creamy Ranch Dressing and Tahini Dressing, Italian Tomato Salad, Daikon Carrot Salad, and Roasted Root Veggie Salad.

The recipes included in the training are designed as ‘template recipes,’ meaning, they can be easily altered to create hundreds of variations just by swapping some simple ingredients. In this way, Mark was encouraging us to not only follow the directions of a recipe, but to be creative and imagine all the possibilities of the recipe. In this way, my confidence in the kitchen went through the roof! Naturally, I prefer to cook off the cuff, and these template recipes really resonated with me. This allowed me to be comfortable testing the waters with many new ethnic flavors in my own kitchen. But the training covered much more than just how to cook. Each day, we would sit down as a group at a large table setting to enjoy our last round of recipe creation. It’s here we would share in conversations about nutritional needs, ethics, and the environmental effects of our food choices. These discussions were great in building the group bond, but also in learning the many different pathways and beliefs behind each person’s decision to take the training. We were a group of vegans and vegetarians from all walks of life gathered together from great distances. It was so very inspirational and motivating. I honestly believe the ten-day culinary immersion is an experience I will never forget, and will be putting my newfound knowledge to good use in both my personal and professional life. Whether you are an experienced chef, just beginning your cooking education, or you are simply interested in cooking for yourself and your family, I highly recommend participating in a VeganFusion immersion. Your taste buds will thank you. • Find Dani online: Check out the Our Team page! RIGHT: Dani just hanging out with a big ol’ bowl of Kitchari. BOTTOM LEFT: Presto Manifesto Lasagna with Roasted Vegetable Sauce, stuffed with tofu ricotta, roasted veggies, and topped with Daiya cheese. BOTTOM RIGHT: Forbidden Black Rice and Polenta Casserole with Onion Shiitake Gravy. Side of Garlic Olive Toast.

Circuit Training

Bodyweight Workout by Di Hickman

Sometimes it’s good to forget the gym and the fancy equipment and go back to basics with some old fashioned bodyweight training. I’d go so far as to say that bodyweight training is seriously underrated by many fitness professionals and enthusiasts. One great way to perform bodyweight exercises is in a circuit. Circuit training is completing a series of exercises in rapid succession, with as little rest as possible, in order to get a good cardiovascular response. The circuit in this issue borrows from the principles of PHAT training. No, not pretty hot and tempting (though we definitely are!). In fitness terms it stands for peripheral heart action training. Basically, that means we’re doing upper body exercises followed by lower body exercises to elicit a specific response from the body, making it work harder, helping us burn extra calories than compared to traditional circuit training. I’ve put together a workout that supersets an upper body exercise followed by a lower body exercise, and then a core exercise. That means the body elicits the peripheral heart action system by pumping blood to the upper body followed quickly by switching focus to the lower body, and then we get a break (but not really) with the core exercise. This helps us burn extra calories compared to traditional circuit training where you might do 3-4 upper body moves before moving to lower body exercises. Reps and sets will vary according to fitness level and goals, but aim for 12–20 reps of each exercise, in order, for three rounds. For subsequent workouts try and beat your previous time until you can increase the repetitions or add another round. Details of the workout are on the following pages, but also check out the video with a breakdown of the exercises in action. »

autumn | 2014 | definitionforladies.com

featured bodyweight workout

Pike Push-Up Prisoner Squat Seated Twist Triceps Dip

3 Rounds, 12â&#x20AC;&#x201C;20 Reps Each

Reverse Lunge Knee Switch Side Plank with Knee Lift

PLAY VIDEO

autumn | 2014 | definitionforladies.com

1 PIKE PUSH-UP Sometimes also called a Hindu push-up; the basic movement starts in the yoga position of downward facing dog, in an up-turned “V.” Legs and arms are lengthened, core engaged and hips are lifted. Keeping the core engaged, bend the elbows and bring the crown of your head to the floor, and then push the body back to starting position.

autumn | 2014 | definitionforladies.com

featured bodyweight workout

2 PRISONER SQUAT With the feet shoulder width apart and slightly turned out, place your fingertips lightly at the temples with your elbows pulled back and shoulders retracted back and down. Sit into the squat by pushing the glutes down and back. The depth of the squat will depend on your mobility and strength. The lower you go, the more you engage the glutes, so try to get a little below parallel.

autumn | 2014 | definitionforladies.com

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3 SEATED TWIST Sitting on the floor, lean the upper body back to engage the core, and then lift the feet off the floor. Clap the hands together in a prayer position and then rotate the chest, shoulders and arms to the right and then left. This counts as one repetition. For a modification, place the feet on the floor to reduce the load on the core.

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autumn | 2014 | definitionforladies.com

featured bodyweight workout 4 TRICEPS DIP Seated on the floor with the feet hip distance apart, place your hands behind you with your fingers pointing towards your butt and then lift your butt off the floor. With the abs engaged, bend your elbows to lower the butt towards the floor, and then extend the arms to complete the rep. The exercise can be modified by keeping the butt down on the floor, or it can be made more challenging by placing your hands on a chair, low table or other steady surface.

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autumn | 2014 | definitionforladies.com

5 REVERSE LUNGE KNEE SWITCH It’s a mouthful but a great thigh and glute burner! Start in standing with the core engaged, step the right leg back into a lunge with the back knee under the hip and front knee over the ankle and both knees at 90°. Push through the left leg into a standing position with the right knee into the chest. Step the right leg back into the lunge then jump to switch legs, repeating the knee drive and jump on the left side to complete the repetition.

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featured bodyweight workout

6 SIDE PLANK WITH KNEE LIFT Begin in a side plank on the right side with your hand on the floor under the shoulder and your left leg in front of your right leg. Keeping hips lifted throughout the move, bring the right knee in towards the chest, and then tap the foot back down behind the left foot to complete the rep. Repeat the repetitions on the other side to complete the set. A modification would be to omit the knee lift. â&#x20AC;˘

Di Hickman is a National Academy of Sports Medicine (NASM) certified personal trainer with over 15 years of experience in the health and fitness industry. With a focus on continuing education and influenced by all facets of fitness, she believes in not only changing peopleâ&#x20AC;&#x2122;s bodies but also their lives with a plant-based diet and customized workout plan. Find Di online: Website | Facebook | YouTube | Instagram | Twitter | Pinterest

autumn | 2014 | definitionforladies.com

REAL DEAL

the

by Erin Fergus

Concurrent Cardio & Strength: Can They Be Done Without Sacrifice?

We all know that the most effective exercise

a week or take a few Spinning classes, but your

program is one that contains cardiovascular

body needs more energy and rest to see those

exercise, resistance training and flexibility, and

PRs steadily increase. Although some strength

is paired with enough calories to fuel those

athletes are able to maintain a lean physique,

activities. But have you also heard people say

keep in mind that your aesthetic goals will

that the only way to build muscle is to say

have to be less important if you truly want

goodbye to your sweaty cardio sessions? You

to become stronger. Focus less on the num-

may be envisioning the guy at the gym with

bers on the scale and calipers and more on

the huge lats who can’t put his arms down and

the amount of weight lifted! You’ll be lifting

walks slowly around the gym. Many people

heavy weights for fewer reps, taking more rest

say they want to build muscle while maintain-

between sets, taking more recovery time and

ing a lean physique. Does cardio burn muscle,

possibly eating more complex carbs and total

or is it really possible to have it all?

calories to be able to lift more. Continue to

The short answer is “yes,” you can include both cardio and strength in your training program,

start your strength sessions with a moderate warm up of 5-15 minutes.

and “yes,” you can have a muscular physique

To have more muscle size and definition? You

with low body fat. The details are in your goals,

may have to step up the intensity of the cardio

your training schedule, your diet, and your

but also lift heavy weights and eat more cleanly.

preferences. First, think about your goal. Is it:

The process of lowering body fat to become

To have lower body fat? Keep in mind that the ripped and lean bodybuilding competitor look cannot be maintained year round. Weight training and gaining muscle make your body more efficient at burning fat, and over time a high level of conditioning makes cardio less necessary to maintain a leaner physique. A clean diet made up of plant-based whole foods with occasional healthy treats is important to improve body composition, not just how much cardio you do. Overloading the body with excessive cardio and a restrictive diet can eventually backfire. You’ll have to find your sweet spot of how much cardio you need to reach your fat loss goals. To have more strength? Your cardio duration will need to decrease, and the majority of your time should be focused in the weight room. This doesn’t mean you can’t run a couple times

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more defined tends to make the actual muscle size smaller, so this is why bodybuilders follow “bulking” and “cutting” cycles of increased and decreased calories. The “bulking” cycle increases muscle size (hypertrophy) with high volume resistance training, higher calories, and little to no structured cardio sessions, while the “cutting” decreases calories and increases cardio. One benefit of a plant-based diet is competitors can complete a “clean bulk” that adds more muscular size without the added fat that omnivore competitors tend to gain. This is beneficial when trying to lean out because less cardio is required (i.e. some can lean down considerably with diet changes alone). To train for an endurance sport? Maybe you want to combine cardio and strength training because you are a runner, cyclist or triathlete who wants to gain some functional strength or definition. You may actually be worried that

adding strength training to your existing cardio

desired intensity for HIIT without some

routine will make you heavier or slower. Adding

pre-workout fuel, so play around with it.

resistance training that focuses on a circuit training and/or plyometric style will help with your power, explosiveness and body composition by adding more lean tissue. You may notice your body changing but total weight staying similar.

Consider investing in a BCAA pill or powder to mix with water to drink before or during the workout. BCAAs are branched-chain amino acids, which are the building blocks of protein, and help preserve muscle tissue when exercising

One method of shedding body fat without

in a fasted state. A list of many vegan BCAAs

having to log too much time or mileage is

can be found here, but if you are looking for a

fasted cardio - a cardio session first thing

product without added sugars or flavors, con-

in the morning on an empty stomach. The

sider the AjiPure capsules available now or the

theory is that when exercising in a fasted state,

Clean Machine BCAAs that will be released

the body does not have circulating blood

in the near future. You should plan on eating

glucose to use for energy and must rely on

soon after the fasted cardio (especially if you are

stored fat. It is often used by bodybuilders,

going to do heavy lifting after), and the ideal

but it can hinder muscle growth if performed

meal would be something with a 2:1 to 4:1 carb

incorrectly. The ideal time is 10-30 minutes,

to protein ratio. Examples range from green

and it can be steady state (a constant moder-

smoothies to oatmeal.

ate intensity) or HIIT (high intensity interval training). You may find it harder to hit the

Going back to HIIT vs. steady state; it seems that HIIT would always make more sense because it wins the time/intensity trade off, right? Excessively doing HIIT can put too much stress on the body and should not be done daily. It is best when paired with some steady state sessions of 30 minutes or less throughout the week to provide variety. One of the most ideal options for HIIT is 0:15-0:30 at an all-out pace with 0:30-1:30 recovery, and you can complete it on any cardio machine or while running. Also, look up “Tabata” training for more ideas. You may want to consider your training schedule when deciding which type of cardio to do and when. Most people train only once a day, but the term “two a days” means training twice in the same day. If your schedule allows, lifting in the morning and doing cardio in the afternoon/ evening may suit you best. Maybe you’d rather

knock out cardio first thing because you feel stronger when lifting in the afternoon/evening. This option allows you to be fueled up appropriately for both workouts, and you don’t have to worry about breaking down your muscles or not hitting the intensities you want. This training schedule may seem overwhelming, especially if you have a full work day between those two sessions, so it may be best reserved for those with plans to compete or flexible schedules. If you can or only want to do both in one session, which should come first - weights or cardio? Part of this is personal preference, because if you are a heavy sweater you probably don’t want to lift while you are drenched. Another part is which area you want to put more focus on. If you really want to nail the weights and take it easy on the cardio, start with the weights. On the other hand, if your plan is training legs and doing sprints, starting with sprints saves you from the danger of trying to sprint with wobbly legs. One other potential benefit of placing the weights first is that tapping into carbohydrate fuel while lifting could lead to more tapping into fat for fuel during cardio. Keep some recovery food and BCAAs in your bag in case you get hungry during the session or will be training longer than two hours. Make sure to eat a small meal with the aforementioned ratio of carbs and protein soon after. So the real question is not “Can you do cardio and strength in the same program?” but “When and how will you do cardio and strength in your program?” There may not be any perfect answer, and playing around with some of the options above may give your routine and body the variety it needs. • Find Erin online: Check out the Our Team page! References: 1. Incledon, L. (2004). Training to improve body composition. Excerpt from Strength Training for Women, Human Kinetics. Reference Link 2. Langton, N. (2011). How to do cardio without losing size. Reference Link 3. Koepp, K. & Janot, J. (2007). Two much of 2 good things. Excerpt from IDEA Fitness Journal. Reference Link 4. Yu, C. (2014). Does fasted cardio really burn more fat? Reference Link 5. Editors, put something here. Reference Link 6. Boutcher, Stephen. High-Intensity Intermittent Exercise and Fat Loss. Reference Link 7. Melnick, M. (2012). Cardio or weights first? Exercise order sometimes matters. Reference Link

autumn | 2014 | definitionforladies.com

Redefining

FITNESS Esther Oakleyâ&#x20AC;&#x2122;s Adventure With Acro Yoga

My #1 tip for fitness is easy: find something you love that

because of where you’re at. If you’re not comfortable with a

happens to also be a form of exercise, and do that. I don’t

move or a placement or anything, you say so, and that feeling

exercise because I love to exercise; I do it because I love what I

is law. Safety is top priority, no one is ever criticized for his or

do. But it certainly didn’t start that way. Now I love the way I

her comfort level, and no one is ever insulted because his or

feel after (and even during) a workout, but most of my crazy

her partner needs a little extra support on a certain move.

physical activities started simply because I fell in love with the activity itself. I’m still not someone who can motivate myself to go to the gym, but if someone asks me to rock climb, pole, acro, go for a bike ride on a beautiful day, take a run on the beach... you can’t get me there fast enough.

I will never forget the night early in my acro career, playing with my main partner, where I truly learned trust. The safe word in acro is “down.” If you or your partner don’t feel comfortable, you call “down” and you both move out of the pose and back to the ground as quickly and safely as pos-

The newest of these obsessions for me is acro yoga. Let’s be clear

sible. At the beginning of this one night I was calling down

- acro is hard, and it’s a wonderful workout. I walked home

every two minutes, at every tremor, any moment I felt off

from my first time playing (yes, we even call it playing vs. any

balance. But after an hour or so of playing, I stopped. We

kind of work, though it takes lots of work and practice!) with

built trust through communication, strength and working

my abs screaming in new and glorious ways. When I take the

through each movement, so by the end of the night I felt

part of the “base”, the person on the bottom of the pose lifting

those tremors, felt myself want to call down, but stopped

the “flyer,” I find muscles in my legs I didn’t even know I had.

and told myself instead, “No, he’s got me.” And he did.

Here are many of the reasons why acro yoga rules!

That feeling of watching myself quite consciously learn and

First, as previously mentioned, it’s fun - just pure little kid kind

CHOOSE to trust - that was life-changing. I have tried

of fun. In the first basic move you learn (“bird”), you get to fly

every day since then to take that lesson off the mat. And if

on someone’s feet, just like a little kid playing airplane. Jams

I happen to get some exercise and build my muscles at the

(sessions where everyone plays free form, as opposed to a struc-

same time, well, how can you ask for anything better? •

tured class) often take place outside in a park or some gorgeous

Find Esther online: Check out the Our Team page!

location, giving me extra motivation to get outside on a beautiful day and enjoy some spot I might not have otherwise visited.

Photography by Eric Sipes.

Second, it’s social. The acro community is full of nothing but the best people. I’m not sure if that is built because of the nature of teamwork required (you can get fancier with multiple people, but all basic poses have one base and one flyer, working to align their bodies and hold or move through the different poses, together), or if it’s because it attracts awesome people, but whatever it is, it works. You won’t find a friendlier, more welcoming, more helpful group of people anywhere. Third, and one of my biggest reasons for doing it, is the personal growth. The teamwork and trust required build communication skills like those rarely seen in another sport. Explicit communication is required, and you learn how to do so efficiently and productively, never insulting your partner

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Photo by Stephen Prewitt.

BEFORE: Battling anorexia. NOW: Strong and confident.

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FROM SKINNY TO

STRONG Hayley Phillips’ journey to self-worth and acceptance

My journey began when I was five

mean running machine! I didn’t have

way too much junk food, my run-

years old. Like many kids I took my

confidence in my appearance, hid in

ning coach told me I would perform

parents’ divorce personally. I thought

my clothes, but started making friends

better if I weren’t so big. This was the

it was my misbehavior that caused

and the restricting continued.

push over the edge that spiraled me

them to separate. Fast forward a few years, and I go from having people tell me I’m beautiful to getting teased in school for the ridiculous hairstyles my first stepmother gave me. This stepmother has a lot of sad stories attached to her, and it accumulates to 36 months of emotional abuse for me. Then I got chubby.

When high school started my dad moved out of state and I lived with my mom full time for the first time. I pretended not to care about the teasing, and with my mom’s support, I created my own style. But I never quite had a group of close friends. I watched my older brother continue to struggle with confidence issues

into a full-blown anorexic. So, I got “not so big” by eating 900 calories and running 10 miles each day. It is amazing how the body can function on so little, for a short period of time. When I put my mind to something, I go all in, and this “test” of my willpower and determination was no different. In my mind, I was meeting a goal, taking control of my life, and finally doing

A chubby 4th grader who changes

and substance abuse while I used

schools every year doesn’t make many

running as my drug of choice. Run-

friends. Enter my second stepmother,

ning gave me something to focus on,

It only took two weeks to lose a lot of

more emotional abuse, and you have

while the individual style became a

weight (more than anyone should ever

a formula for anorexia. I dabbled with

conversation starter. Negative atten-

lose in that time frame). I got fast!

controlling food as early as 5th grade

tion is better than no attention at

Running on empty works well, until

as my brother dabbled with nicotine

all, right? When I was in the middle

you pass out walking from the kitchen

to support his self-loathing. Then I

of it, I didn’t realize that I was happy

to the living room. But that little mis-

fell in love with running in 8th grade,

to get the attention. I thought I was

step wasn’t going to stop this amount

which helped me stay thin. Being part

bucking the system and venturing

of success. My coach was pleased, I

of a team gave me a place to fit in. I

out on my own as proof that I didn’t

was winning races, and if I wore baggy

had goals to shoot for and found that

care I had no close friends.

clothes no one noticed. Well, almost

I was really good at running. Then boys started to notice me. I was a lean

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After putting on some weight eating

what I needed to succeed.

no one. I was also getting injured and the school trainer noticed the

100

drastic weight loss. He pulled my coaches in as witnesses, because he I am smart enough to know that if I wanted to lift heavier and gain more muscle, I had to allow myself to eat more food. I have slowly increased

didn’t want to be accused of sexual harassment, as he told me it wasn’t normal for a 16-year old to be losing breast tissue. The assistant coach had battled anorexia and decided it had gone too far. They had an intervention that included the whole team. Luckily that worked, because I was starting to feel the effects of the malnutrition and the destruction it was doing to my body. I found a healthy weight and

my calories by almost 50% to

stayed within 10 pounds of it until I got pregnant.

accommodate my new workout

I hadn’t planned on getting really skinny after my son was born. I just

regime. As I allowed myself to

wanted my old body back. My son was screaming constantly, and my

eat more my muscles began

husband was working and going to school, so I was the full-time parent

to shape my body. Now I know

and master’s degree student. As a nursing mother, I found it easy to lose weight. My son wouldn’t let me sit down or put him down, so it was

what truly being comfortable in

challenging to make eating a priority. He loved walks and would sleep

your body means.

if I walked him for 60 to 90 minutes. Nursing, walking and limiting your diet can get you down to 99 pounds on a 5’ 5” frame quickly. I had never expected to be less than my healthy 120 pounds ever again in my life. My dad came to visit and saw me in a sports bra. He got teary-eyed and asked what was wrong. Of course, nothing was wrong in my mind. I was skinnier than I had ever been in my life, what could possibly be wrong? This is the mentality of someone battling an eating disorder. I started feeling achy all over, talked to some friends about it, and they mentioned the drastic weight loss as a possibility. I brushed it aside, but knew I wanted to do something to feel better. Then I found running again. I started training for a marathon. I knew I had to eat to fuel my workouts and let myself gain 10 pounds, but I still wanted to be skinny. When I got injured, I reduced my calories again and lost a little bit of weight. Then I got pregnant with my daughter. I had no problem packing on the pounds to make a super healthy baby, but it was a constant battle to accept my body. Fast forward two years, and I found yoga, and after that yoga with weights. I liked seeing my muscles grow and my body reshape itself. Skip ahead a few fairly healthy, but achy, years down the road. I tried P90x, gained some muscle but didn’t like the bulk (i.e. extra weight and size), and went back to yoga. After two relationship rejections, I began to focus on getting skinny again because in my mind my thin appearance was more attractive to men.

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I was back on track to finding my anorexic self when I found a LivingSocial deal for a new gym with a vegan owner. For $25, I was happy to try a new routine and build some muscle again. The gym owner was cute and informative, so I found excuses to talk to him. The reason for the communication was silly, but the communication itself was life changing. I received support, he was patient, and talked to me about what it meant to gain muscle on a vegan diet. He gave me helpful hints like, “you can’t gain muscle without gaining weight, and you need to eat more calories to gain muscle.” Through patience and understanding and a positive environment, I learned to love lifting. The assistant trainer would casually walk up and say, “How does that weight feel? Is that a little light for you?” My competitive self blossomed with these little challenges and I no longer feared lifting heavy! I am smart enough to know that if I wanted to lift heavier and gain more muscle, I had to allow myself to eat more food. I have slowly increased my calories by almost 50% to accommodate my new workout regime. As I allowed myself to eat more my muscles began to shape my body. Now I know what truly being comfortable in your body means. My daughter talks about how strong I am and how strong she wants to be. My kids understand the value of eating healthy and the importance of fueling their bodies. I have muscle without bulk, I have strength without fear, I have love for my body without judgment. Along with my self-worth, I found I am a better employee, partner, and most important, a better mother. So, if someone asks how I can spend so much time working out, I tell them I do it for my kids, my future and

advertise with

myself. I accomplish a lot in the gym, and I will never turn back. Strong is a beautiful place to be. •

Advertising with us is a great way to get your company in front of your target market. We have awesome advertising rates to meet your needs!

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A Fall Favorite also Enhances Performance By Brooke Rosenfeld, MS, RD, CDN, CPT, Pn1

Fall is one of my favorite times of the year. Crisp, cool weather, beautiful foliage color changes (at least here in the Northeast) and best of all, some of my favorite foods are in season. Squash, corn, pears, grapes, cranberries, Swiss chard, sweet potatoes, pomegranates, beets, apples, Brussels sprouts, figs, kiwis, and the list goes on! While I love all these veggies and fruits, I want to focus on one and really highlight the benefits. In terms of sports performance, my top veggie pick would have to be the rich, red beet. This root vegetable is an all-star when it comes to nutrition and specifically in terms of supporting your training. Beets may not come to mind when talking sports performance, but here are some of the reasons why they should. Looking for a stamina boost? Studies have shown that participants who drank beet juice before activity were able to exercise for almost 20% longer than those who did not. This could be due to beet juice containing high levels of dietary nitrate. Once we consume nitrate-rich food, itâ&#x20AC;&#x2122;s converted into nitric oxide by our stomach acid. Nitric oxide may improve tolerance to highintensity exercise and reduce the oxygen cost of exercise.1 A study performed on runners doing 5 kilometers (3.1 miles) on a treadmill resulted in a 3% increase in speed and 41 second time reduction, on average, after receiving 7 ounces of baked beets (containing 500mg of nitrates). Participants also gained the greatest amount of speed in the last 1.1 miles of their race. The study determined that the nitrate-rich dose of veggies should be taken about 1 hour prior to exercise.2 Hard workouts can take a toll on our immune systems. Lucky for us herbivores, our diets are high in fruits and vegetables full of immunity-boosting nutrients. Beets are uniquely rich in the 103

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nutrient betaine, which helps protect cells, protein and enzymes from environmental stress. Beets are also a great source of potassium—2 beets contain 528 mg! The average American diet is high in sodium, but a high potassium to sodium ratio is best for our health. Eating foods high in potassium, such as bananas and beets, can help correct this imbalance.3 Beets are also a rich source of fiber, which helps keep the bowels moving! Fiber can lower cholesterol, add weight to our stool and aid in stabilization of blood sugar levels. Let’s not discount the beet greens. Juice them right along with your beets, add them to a stirfry, sauté them; basically treat them like any other nutrient-dense leafy green. If beets don’t fit your palate but you still want the nitrate benefits, other options include arugula, spinach, strawberries and rhubarb. One more interesting tip: using mouthwash kills the bacteria in your mouth that promotes the conversion of nitrate to nitrite and then lastly, to nitric oxide.4 If you really want the full benefit, you may have to brush and floss but skip the swishing. •

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: Instagram Photography by Belinda Jansen.

References: 1. Berardi, J. (2014). Run faster with beets? Reference Link 2. Cunningham, E. (2013). Want to be fast on your feet? Eat beets! Reference Link 3. Mercola, J. (2014). Benefits of beets. Refrence Link 4. Clark, N. (2013). What’s all the talk about beets and performance? Refrence Link

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Susan Clark Sheds the Shame and Finds Her Strength “Mommy’s back hurts, let’s watch a movie instead.” I always thought of myself as a fun mom. I did crafts and played games (dyed my hair pink to be a Team Umizoomi member for Halloween), but since the birth of my second daughter, I wasn’t much fun. At its peak, my weight was somewhere over 200 pounds, but that’s a guesstimate because once the scale hit 200, I stopped looking. At 5’2”, my knees ached every time I stood, and constant pain in my back and joints made walking for long periods of time unbearable. My relationship with my family was suffering. My selfesteem was non-existent. My health was in jeopardy. I simply didn’t understand how I’d let myself get to this point. Before my second pregnancy, the volume of food I ate had never been an issue. An entire pizza in one sitting? No problem. My eldest daughter was born and my weight immediately dropped back down to a svelte 118 pounds all while stuffing my face with inordinate amounts of fast food and “country cookin.” Friends called me “lucky” but I never gave it a second thought. It was just how I was built. I’d always had an athletic body and “knew” genetics determined our weight. I had every reason to believe when that stick turned blue, again, that this pregnancy would affect my body in much the same way. After all, this time I even planned to breastfeed. It should have been a no brainer that I’d be in a bikini by spring. That is not how things unfolded. Not only did I not lose the weight, I continued to gain weight. I ate smaller portions than I had before (no more entire pizzas), and yet my waistband continued to expand. The more weight I gained the less incentive I had to lose it. With the addition of a couple extra pounds, it is easy to tell yourself you can lose it. Excess weight in the tens and twenties of pounds becomes a more daunting proposition. As a volume eater, losing weight “the healthy way” felt like torture. Restriction led to 105

autumn | 2014 | definitionforladies.com

hunger and frustration when the scale didn’t show immedi-

The weight initially came off slowly and I attribute that

ate results. I let the “failure” consume me. With a weakness

to my hesitance to get into the gym. While I was quick to

for Cracker Barrel, I would wait until nightfall to indulge

adapt to the diet, the gym took longer. The second piece of

(two Chicken-n-Dumplins, one mashed potatoes and gravy,

advice I give to any mother seeking to improve her fitness -

two mac-n-cheese, one hashbrown casserole plus biscuits and

behind “seek out the advice of a qualified vegan trainer” - is

gravy) always after the children went to sleep so they didn’t

“lift heavy things.” I’m now happy to say I’m back in the

witness the gluttony. I felt overwhelming shame about what

gym regularly after an injury and on the road to building

I was doing and the example I was setting. In fact, there are

the muscle I’ve been longing for all this time. Reading this

virtually no photos of me for a 6 month time period. I was

magazine and following the inspirational women of Team

just too ashamed to let anyone around me with a camera.

PlantBuilt keeps me going.

My body was signaling it could not support this weight and

When I started working out I could barely do a squat prop-

I persisted in overeating through the pain. Calorie counting

erly without any added weight. Now every single time I go

had not worked, and my friends’ recommendations of “low

to the gym I delight in watching the amount of weight I

carb” left me feeling even more lethargic than my own poor

lift increase. Not only that, every day when I pick my kids

choices. Out of desperation, I randomly searched Amazon

up from the gym’s daycare I am able to actually carry them

for top rated “diet” books and came across Eat to Live by

without pain (unless it’s leg day) to the car. It’s an amazing

Dr. Joel Fuhrman. Unlike most of the gimmick based diet

feeling to be able to see your body responding to training.

books, the fundamental principles of nutrient density made sense. Dr. Fuhrman referred to The China Study, so I read that too and soon watched the movies Forks Over Knives and Vegucated. The last film resonated so deeply with me on a personal level that I decided to make this more than

While holding my 3 year old on my hip with one hand and preparing a snack for her the other evening with the other she said “Mommy, you are strong.” And finally, I feel like I am. •

just a health makeover and commit to the vegan lifestyle. Not only was this the best thing for me and my body, it was a choice more in line with my values. I felt lighter, not only physically, but emotionally. My body has changed drastically. I have dropped over 75 pounds and gone from a size 14 to a size 4. In general, I eat

BEFORE: 5’2” 200+ lbs estimated 36.6 BMI

NOW: 5’2” 125 lbs 22.9 BMI

a whole foods plant based diet with little processed foods. I try to avoid added oils but I also don’t restrict myself. If I want to go out to dinner with my family, I do so. So long as it is vegan, it is on my meal plan. Some of my favorite foods are mock tuna salad (made with chickpeas), fresh fruit (I love the big precut bowls of fruit from the grocery store), and sweet potato, kale and black bean hash. The key to my success has been lifting restrictions instead of placing new ones. So many people think that a vegan diet is restrictive because we don’t eat animal products, but for those of us actually living this lifestyle, there is a bounty at our fingertips from which to choose. autumn | 2014 | definitionforladies.com

106

Banana Peanut Butter

MUFFINS By Danielle Bouchard

This recipe has been in my family for generations, but I put my own vegan spin on it and the muffins were a huge hit! The kids love helping with this easy to prepare recipe and are always begging to make more! Ingredients: Dry:

Wet:

Optional:

2 cups (250 g) whole wheat flour

2 tablespoons (30 g) ground flaxseed

1/2 cup (76 g) dairy-free chocolate

1/2 cup (100 g) coconut palm sugar

6 tablespoons (90 ml) water

2 tablespoons (24 g) baking powder

1/2 cup (122 g) unsweetened

2 tablespoons (24 g) baking soda 1/4 teaspoon (1 g) salt

chips

applesauce 2 medium bananas, mashed 1/2 cup (125 g) all natural peanut butter

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Directions: Preheat oven to 350° F. In a large bowl, stir all dry ingredients together. Place ground flaxseeds in a small bowl and whisk in the water until the mixture becomes gelatinous. Add the flaxseed mixture to the dry ingredients as well as the applesauce and mashed bananas. Using an electric mixer, beat on medium for about 2 minutes. Slowly add in the peanut butter as you continue to beat, until all ingredients have been incorporated. If desired, using a wooden spoon, stir in chocolate chips. Scoop mixture into a baking tin lined with muffin cups. Bake for 25 minutes or until the muffins spring back when touched. Allow 10 minutes to cool before removing from tin. Makes 12 muffins •

Nutrition Per Serving (including chocolate chips): Calories: 240, Carbohydrates: 34 g Fiber: 5 g Net Carbohydrates: 29 g, Fat: 10 g Protein: 7 g Photography by Belinda Jansen.

Danielle is a vegan mom of 3 young kids, ages 5, 7 and 9. She’s also a certified personal trainer, specialist in fitness nutrition and Spinning instructor and trains clients both in person and internationally. Find Danielle online: Website | Facebook | Email Photo Courtesy of Danielle Bouchard

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f o s l a i t n e s s E e h T g n i l

l o R m a o F

righten B e n i r By Ka

Last year I started training for a Warrior Dash (a 5K run

it has made such a big difference in my daily life. Incorpo-

with obstacles), something I had never done and was super

rating foam rolling and stretching into your workout routine

excited about. At the time I was just taking Spinning classes

does involve more time, but the benefits are totally worth it.

four times a week as well as doing yoga and Pilates. I was never much of a runner but thought I could handle it because I considered myself fairly active. Instead, I overtrained and pushed too hard, too fast, not giving myself enough rest days in between training sessions. One day I was running and heard a strange crackling sound in my knee along with some pain. Afterward, my knee started to hurt during everyday activities. Even walking up stairs was painful so I decided to see a chiropractor. It was in his office that I learned about the wonders of foam rolling.

I teach 60-minute Spinning classes followed by 30 minutes of core work, foam rolling and stretching. I also teach a 60-minute foam rolling class twice a week. People are always surprised at how amazing they feel afterwards. Helping people feel better is rewarding, and I’ve made it my goal to introduce as many people as possible to this technique.

What is Foam Rolling? Foam rolling is a type of self-myofascial release (SMR) technique. When you have poor posture or do repetitive

The chiropractor recommended a series of rehabilitative

motions such as cycling or running, your body develops

foam rolling exercises: one hour a day of foam rolling my

adhesions also known as “trigger points” or “knots.”

IT bands, quads and glutes. I was also advised against more

The goal of SMR is to restore optimal muscle length

strenuous exercise for about a month to give my knee time

and motion.1

to heal. Staying away from the gym seemed like torture, but I knew my knee needed it so I committed. Fast forward a year later, and people now call me “The Foam

Foam rolling is essentially like getting a deep tissue massage. Most of us can’t fit those into our schedule every day, so doing SMR yourself is the ideal alternative.

Rolling Queen”! I love introducing foam rolling to others as 109

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When Should I Foam Roll? Foam rolling can be done before or after a workout and

f o s t i f e Ben olling Foam R Muscle relaxation

should be done before doing any kind of stretching. If

Improved range of motion

you are foam rolling before a workout, just do a quick ses-

Muscle imbalance corrections

sion on the foam roller followed by some active or dynamic

Quicker exercise recovery

stretching. These types of stretches move through a full range of motion with similar movements to what you will do during the workout. If you are foam rolling after a workout, do a longer session on your foam roller followed by static stretching. These stretches isolate a muscle group and are eased into and held at the point of slight tension for around 30 seconds.

How Do I Foam Roll?

Types of Foam Rollers: There are many types of foam rollers on the market today. I recommend starting out with a lower density foam roller, which is a bit softer and not as intense (such as this one). Later, when your body adapts to foam rolling, you can transition to a higher density roller (such as this one). In

I like to think of foam rolling as a “search and destroy

addition to the density level, foam rollers come in different

mission.” You foam roll an area very slowly to search for

lengths. I prefer the longer ones because you can do more

a tender part of your muscle. Once you have found it, you

with them, such as laying your entire back along the roller

“destroy” the knot by applying pressure from your body

for a very restorative pose.

weight against the foam roller for a minimum of 30 seconds. If you are especially tender, or have more time, you can apply pressure until the tenderness slowly decreases.

Now you can feel confident in adding foam rolling into your fitness program. You will reap the health benefits quickly after starting! To find foam rolling routines visit YouTube.com. A

Remember to relax the rest of your body and take deep

great full body beginner series can be found here. •

breaths to allow your muscles to relax even more.

References

You can foam roll your entire body, but make sure you don’t

1. Clark MA, Lucett SL. NASM Essentials of Corrective Exercise Training, Baltimore, MD: Lippincott Williams & Wilkins; 2011.

roll directly on your knees or apply too much pressure to your lower back. Be sure not to go too high up on your neck.

Will It Hurt?

Karine is the owner of Brighten Up Fitness and is a Certified Spinning Instructor, NASM CPT and Women’s Fitness Specialist. She teaches Spinning, circuit training, and foam rolling classes at Bridges Rock Gym in El Cerrito, California. Find Karine online: Events | Personal Training | Facebook

Because you are applying pressure to a tender area, you will probably experience some discomfort (especially true for IT bands) and that’s normal. However, it would not be normal to feel sharp pain of any kind. Remember to breathe through the discomfort and that you will feel great after a foam rolling session!

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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.

“Have you even SEEN the #veganfoodporn on Instagram?! Pretty much all of that.” “If it’s vegan I’ll eat it. That means vegetables, fruits, whole grains, yams, legumes, nuts, seeds, cookies, pizza, cupcakes, brownies, rice crackers, curry, sushi, lattes, Tofurky, sandwiches, green smoothies, salads, burgers, pancakes, waffles, tempeh bacon, oh jeez you get the point.” “I acknowledge the reality that my green smoothie, while tasty to me, will always play second fiddle to ice cream. But guess what?! There are 50+ different vegan ice cream flavors to choose from. Problem solved.” 111

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What do you even eat as a vegan? I don’t just like to eat boring old salad!

“Peanut butter. Didn’t you know you could subsist on peanut butter alone?” “Anything you can imagine as long as it isn’t from an animal! Also, I am obsessed with finding and trying new fruits and veggies. I had never tried a real fig before, and that was an awesome experience. I started eating new seaweed too (besides nori) like arame and wakame. Oh and how could I forget jackfruit?” “Whatever the f *¢k I want! Food. Protein Waffles. A primarily whole food based, high protein diet with my sugary carbs stacked around my workout. My favorite is protein waffles with peanut butter, bananas, and coconut yogurt.” #anythingyoucandoicandovegan

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thank you for reading! Watch for our next issue Issue four of Definition is set for release in mid-November. It’ll be brimming with ideas for the holidays and tips to get your cross-training game on point!

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