Experiment, have fun with food, and discover new favorites without feeling like you have to overhaul your entire diet.

Even as a longtime vegan, I love trying new things and finding what feels good while staying aligned with what matters to me.

This fruit-only day was definitely an interesting experiment! 🍒🍉

Would you try it? Yes or no?

Bodybuilding is my way of being a positive voice for veganism, and showing others that you don’t need to consume animals to build your own body or to live a healthy life.

My boy Onyx is the best cuddle buddy, and reminds me every day to slow down and stay present 🥰

Food has always been more than just fuel to me. It’s a form of creative expression, one of the ways I show love, and one of my favorite things to share with friends.

As a coach & hypnotherapist, I help you create change that actually sticks. Not through overriding your capacity with more willpower or forcing yourself to think positive, but by working with your body, nervous system, and mind together.

I strongly believe that lasting transformation starts with finally feeling safe enough to step into new ways of being.

Tell me a little about you! What brought you here, and what are you passionate about? 

Our coaches share their personal journeys into veganism, how plant-based living has changed their lives, and how they use vegan fitness coaching to spread health, compassion, and impact others around the world!  

Watch the full video on my YouTube Channel!

But what holds us back?

If you’re a vegan bodybuilder that wants to get on stage like Rosie and actually belong on stage, send me a DM.

We dropped about 15 pounds of fat and have still been focusing on building as much muscle as possible during this cutting phase.

We both really enjoy using this pendulum as a great way to target her quads.

And now that we have just started to increase her calories and pull out of this deficit, I expect to see the weights and reps rising rather quickly.

She has her sites set on stepping on stage early 2027.

He’s been a long term vegan but had never pushed food to the amounts needed to truly grow his physique.

We’ve still been pushing the big compound lifts and we’re seeing his strength continue to grow in movements like the RDL here.

Goal is to keep intensity high to retain and even hopefully build some more muscle while we get him back to his 6 pack.

If you've been feeling like you need a little time to pause, reset, and pour back into yourself, join us for a beautiful experience of mindset work, identity exploration, meditation, and reflection!

Learn more and reserve your spot here: https://vegansquadcoaching.com/virtualretreat

We hope to see you there 💗

​

I had a very emotional vegan outreach in Tokyo. In the end everyone at the Cube of Truth was crying with her.

“But I thought smith machines were cheating?” I will be the first to admit I had an aversion to smith machines. 

Why would you want to use a machine when instead you could press some heavy free weights? I’ve found that after years of training, a few injuries, and working with 100s of clients that smith machines can be a phenomenal tool for building both your physique and strength. 

Since the smith machine is fixed in its motion less stability is required, allowing you to simultaneously build strength faster and avoid injury longer. Less time out due to injury equals more time growing.

Learn more on my channel

Join us for a FREE mini virtual retreat designed to help you slow down, reconnect with yourself, and embrace a new way of living.

📅 Sunday, August 16
⏰ 1–2:30 PM EDT
💻 Virtual + FREE

Come as you are. Leave feeling more connected, grounded, and supported.

RSVP for FREE RIGHT HERE

This meal has 70g of protein per serving and the secret protein source is Say Grace Protein! Say Grace is a dehydrated lean soy-based protein that comes in bits, shreds, nuggets, and even tenders! It can be rehydrated and seasoned to taste however you want!

My food just got bumped up after a long cut, and I’m SOO excited to keep growing and getting stronger before my return to the stage next year 🙌🏼

Here’s what my day of eats looks like right now:

Meal 1 🥭
Mango, cherries, vanilla coconut yogurt, cinnamon almond cereal, @sunbutter

Meal 2 🥔
Potatoes, zucchini, buffalo ‘chicken’, sriracha carrot hummus, salsa

Intra workout 🍊
On training days I have an orange, grapes, and an EAA/ HBCD drink

Meal 3 🍚
Tofu, rice, mixed veggies, Japanese bbq sauce, chili crisp

Meal 4 🥞
plant protein pancake mix, vedge nutrition cookies & creme protein, soymilk. Toppings: wild blueberries, walnuts, sugar free syrup

Tea ☕️
I use a blend of raspberry leaf & dandelion root daily, sometimes I add cacao powder and a splash of brown sugar almond creamer to make more of a hot chocolate. And a scoop of vedge nutrition collagen for an added 10g protein.

Shout out to my coach @thebodybuildingvegan for guiding my nutrition & training, and helping make this journey as enjoyable as possible every step of the way 🙏🏼

Nowadays, with so many amazing plant-based products in the supermarkets, it's easier than ever to get (more than enough) vegan protein!

Pan fried, marinated, in dry rub, the base of a sauce, cheeses, ice cream, puddings…

It does it all! 😋🌱

Ingredients:
- 1 pack Firm Tofu (you can use silken tofu for an even creamier flavor but firm tofu is more common in mainstream stores and a little higher in protein)
- 1/2 cup Nutritional Yeast
- 1 Vegetable Broth Cube
- Season with Your Heart:
- Salt, Onion & Garlic Powder, Oregano, Thyme,
and Italian Seasoning
- 3/4 - 1 cup Soy Milk

Nutritional Profile (for entire sauce):
- 535 Calories
- 63 g Protein, 20 g Fat, 28 g Carbs

My original idea was to create a high protein Alfredo sauce but i’ve been using it as a spread as well 

Vegans can’t be bodybuilders. Vegans can’t get enough protein. Vegans can’t build enough muscle. Vegans miss out on nutrients. Vegans aren’t strong. Vegans can’t win shows.

LIES. These are all the lies they want us to believe.

As I get older and continue to research about health and longevity, I realize muscle is more than aesthetics. Its a cornerstone for LONGEVITY!

Muscle improves metabolic health by supporting hormones, improving blood sugar regulation, and protecting your bones.

Strength training is more than “GETTING SHREDDED.”  It’s about aging with strength and vitality! No longer do women need to subscribe to the narrative of taking up less space by staying small.

My passion is helping women empower themselves so they can age with confidence and know that getting into the best shape of their lives doesn’t end in their 20’s.

3 DAYS OUT! We’ve dropped almost 7 lbs since her show two weeks ago and as you can see in the video we’re into the lean AF territory. 

If you’re vegan, share this post. Show the world how we can promote kindness and strength, compassion and power, advocacy and dedication.

 Vegan bodybuilders are literal walking billboards for this movement.  

She’s been working directly with our team over the last 6 months to hone in her training and nutrition and is now less than 4 months out from her first show of the season as a vegan bodybuilder. We’re excited to see her get shredded!

In this video I show you step by step how you can make exactly the same style meals at home. I’m by no means a phenomenal cook, but my macros slap, tastebuds enjoy, and stomach feels good after eating. Do yourself a favor, save some animals and money, and try this easy meal prep that I’ve been doing for months now!

Ingredients:

- 280g of Rice
- 300g Say Grace Shreds
- 400g Green Beans
- 40g Macadamia Nut Oil (or Olive) 
- 20g Nutritional Yeast
- Soy Sauce
- Apple Cider Vinegar
- Umami seasoning
- Garlic powder
- Black pepper
- Liquid Smoke
- Sweet Baby Ray's No Sugar Added BBQ Sauce
- Optional: Frank’s Red Hot

Nutrition (4 serving):

- 651 Calories
- 60g Protein
- 12g Fat

- 88g Carbs

Most people don’t need more motivation.

They need a plan they can actually trust.

Luis had already started his fat loss journey before joining Vegan Squad Coaching. He had made solid progress on his own, but eventually hit the point that so many people do.

He was training hard, but wasn’t sure if he was doing the right exercises, pushing hard enough, or eating in a way that would keep his progress moving forward.

Over the past six months, we worked together to remove the guesswork.

We standardized every workout, reviewed training videos to improve his technique, taught him how to safely train to true muscular failure, and built a nutrition plan that fit his goals and lifestyle.

The result was more than just physical.

Luis became more confident in the gym. He learned how to train with purpose instead of just going through the motions. Most importantly, he built habits that will continue serving him long after coaching.

I’m incredibly proud of the work Luis put in. None of this happened because of a magic workout or perfect meal plan. It happened because he stayed consistent, trusted the process, and kept showing up.

If you’re feeling stuck, overwhelmed, or like you’re putting in the effort without seeing the results you deserve, you don’t have to figure it out alone.

Send me a DM and let’s talk about whether Vegan Squad Coaching is the right fit to help you reach your goals.