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10 Steps to Becoming a Vegan Athlete

10 Steps to Becoming a Vegan Athlete

1. Find your passion

We evolve all the time and so do our passions. Transitioning from dance to bodybuilding may sound strange but both use the same drive and physical stamina. Golfer? Your ability to fine-tune the smallest curve of the wrist translates into being able to make a muscle-mind connection like nobodies business. Gamer? Operating in an ever-changing reality where adaption and recovery is king is a core function of athleticism. If you want it you can build it. Try a quick online quiz like “Olympisize Me” for fun to see what sport your personality suits.

2. Gear

You’re going to need some sturdy and breathable track shoes that absorb shock and are perfectly fit for Vegans at Brooks.com or the Vegan section of Planetshoes.com. Keeping comfortable in sweat-wicking tops and bottoms is essential because cotton kills. Try Veganathleticapparel.com for cycling gear or Veganscene.com for amazing activewear. Try before you buy with rentals. Once you’ve hit some of your benchmarks, reward yourself with the latest weight belt or sweet stack of carabiners.

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3. Make an investment

Athletes spend a considerable amount on nutrition as opposed to beer and ice cream. To start off on the right track, add BCAA’s to fuel muscles on a cellular level; Glutamine, for recovery; key vitamins like B12, Iron and a Multi to your daily ritual. Don’t forget your probiotics and digestive enzymes to keep your system regular. Vitasave.com has a laundry list of veg-friendly supplements that won’t break the bank. The cherry on top of all of this will be your motivational tunes. Subscribe to Spotify.com for access to more music than you can handle.

4. Stay natural with whole food supplements

Fuel and refuel with healthy options to improve your performance and gains. When whole foods aren’t enough, look to supplements. Not all products are created equal, vegan or not. Good for you protein powders only such as Iron Vegan, Aloha, and Kaizen brands. Avoid 500 calorie sugar-laden bars you find on the shelves. Those are training no-no’s unless you’re a long distance runner or Tour de France cyclist.

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5. Fuel up your F1 machine

Athletes are fuelling Ferraris not Pintos and premium fuel is the rule. Deciding which body type you have (Mesomorph/Ectomorph/Endomorph or hybrid) is a great place to start building your nutrition plan from. Fats, proteins, and carbs need to be tailored to your body and timed well for maximum results. Carbs pre and post workout and fats that help you burn fat. You’ll find the best nutrition in the form of coconut oil, tempeh or tofu, rice, quinoa and heaps of veggies. Minimum water requirements to keep a consistent flush should be 4 liters or 1 gallon per day.

    Homemade whole foods for the win!

    6. Pick an idol

    Vegan athletes Dave Zabriskie, Steph Davis are accomplished and humble. When you’re choosing a sport, check out its grandaddy and learn their stories. The ability to overcome adversity hasn’t changed in millennia. How did they achieve greatness? Follow in their footsteps and avoid their missteps. Visit Greatveganathletes.com to see a listing of inspirational warriors.

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    7. Find a coach or mentor

    You need constant check-ins, pats on the back and constructive criticism to grow as an athlete and so enlist someone who has been in your shoes. For vegans, that means finding value for your dollar with a plant-powered coach. If you’re well versed in the gym you should be able to find a great coach online that will supply you with a meal plan and training program for around $150-250 per month. In person, look to spend no more than $80 per hour with a trainer for building your skills.

    8. Support

    Training alone isn’t easy, especially if you’ve chosen a sport that makes you a one man army. Be sure to find a training facility that’s simple to get to (no excuses please). Try out the app MyFitnessPal.com where you can find others like you on a fitness journey. Facebook also has groups for everything from Vegan Bodybuilding to Vegan Square Dancing enthusiasts.

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    9. Celebrate your wins

    Feeling like you’re falling flat can lead up to 70% of would-be athletes to drop off of the bandwagon. Measure small successes or enter a contest. Celebrate new PR’s (personal records) regularly. Added 5 lbs to your deadlift? Win. Sign up for a boxing match or bodybuilding competition. Long range goals with the possibility of failure or embarrassment fuels athlete brains to go hard and win. Use the JEFIT app in the iTunes store to track your workout progress.

    10. Educate yourself

    Never take anyone’s word for it. If it feels bad, research and adapt. An athlete is in a constant state of discovery of their sport and their place in it. You become a greater athlete, a better mentor, and a wise old teacher by forging your own path during your journey. Never stop learning.

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    Plant Powered Lifestyle Designer

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    Last Updated on October 18, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion.

    Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also, they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However, for them to be most effective, you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    Think you’re too late to start training your muscle, wrong! Here’s the proof.

    One exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

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    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    7 Things that happen when you start doing planks every day

      1. You’ll improve core definition and performance

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

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            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

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                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    It’s all about hacking your body by building a lasting habit like this.

                    Who should be cautious doing the plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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