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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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    Published on November 21, 2019

    7 Ways to Motivate Yourself to Workout

    7 Ways to Motivate Yourself to Workout

    Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or, perhaps you like to push yourself with spin classes and work up a real sweat. It could be that basketball at a local recreation league is your thing. And even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

    There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood[1] and make you feel better, but because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

    Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle. Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

    How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but how much better everything will seem.

    Here are 7 ways to motivate yourself to work out:

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    1. Don’t Get Sucked into the Black Hole of the Couch

    As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

    It’s a simple law of physics — Newton’s first law:[2] an object at rest tends to stay at rest; an object in motion tends to stay in motion. You can come nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and your get your workout in.

    2. Find an Accountability Partner

    Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested in your same schedule. Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

    You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

    One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

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    3. Or, Make Yourself an Accountability Partner

    Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness, but only two.

    For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist. You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

    If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

    4. Integrate Some Mini-Movement into Your Day

    If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterwards. But sometimes it seems difficult to get out of that sedentary rut. One solution is staying in touch with your body all throughout the day.

    Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements. Stretching, doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back.Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

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    These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more, so that you will be more motivated to have some bigger, longer, “real” workout sessions. Think of them as appetizers and your workout is the big meal.

    5. Eat Something Fresh

    Speaking of big meal, what we eat and drink is related to how we feel. So if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

    Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise. Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

    6. Create an Alter Ego

    It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

    How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t. Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way — he’s ready to throw on his sneakers and go for a run!

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    7. Water, Water Everywhere

    Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work, and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

    Drinking water boosts mood and decreases fatigue.[4] These two factors will help you in your quest to find the motivation for your workout.

    Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

    Final Thoughts

    So, how are you planning to get going this week? Go pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

    Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

    You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow — go get your sneakers on!

    Featured photo credit: Jonathan Borba via unsplash.com

    Reference

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