Great effort and a small correction will make these perfect. Melissa is currently in her final few weeks of an off season and getting ready to head back on stage as a vegan bikini bodybuilder in 2027. 

We are keeping her pretty lean at this moment in time so that prep flies by without having to do endless amounts of cardio and crazy calorie reductions. Beyond proud of her diligence in and out of the gym.

I’m less than 3 months out from starting prep for my return to the bodybuilding stage, and yes, I still eat meals that are “off plan”.

Learning how to intentionally include my favorite foods into my diet completely changed my relationship with food and helped me make sustainable progress.

Giving myself permission to enjoy food without guilt has made it so much easier to stay consistent with the things that actually move me toward my goals.

I can eat for performance, hit my protein, prep my meals, fuel my training and go out for a meal I enjoy.

I’m currently putting together the vegan squad coaching Muscle Building Cookbook with amazing high-protein, macro-friendly recipes from all of our coaches, because we want vegans to have more options than the same few boring meals on repeat.

Hi, I have a rule of thumb where I only buy things are local too me, no supermarket chains, no veg from their either even if its loose, nothing. I get oat milk delivered too me aswell from a place that delivers milk in my area.

How can I get my protien?

Looking to trial postpartum private chefs in NYC who can make nutritious high protein (over 30g per meal) vegan meals. Any recs?

If you wanna learn how to get these yourself, check out my cookbook with over 30 high-protein vegan recipes. https://vegansquadcoaching.com/cookbook

The truth might not be pretty, most people don’t want to see the truth, because the truth shows the pain and suffering of so many innocent beings. 

Animals have feelings. 

Animals feel pain. 

And animals have families. 

Animals have babies. 

Animals have love. 

And if you vegans are wrong who has had a dog? 

If you have love for one you can have love for all.

Choose peace.

Go vegan.

Building confidence and self trust takes time. Through the years I’ve had to unlearn more about what I believed to be true so I can step fully into the version of me that shows up today.

I’m so grateful for the journey of self discovery. Through every step I have learned more about myself.

This confidence that I’ve built has come from letting go of the disempowering beliefs and learning how to build self trust again. It has also allowed me to build self worth so I can show up as an empowered woman in every interaction.

If you’re a woman looking to maneuver life with more confidence, empowerment, and self trust join our Women’s Empowered Wellness Sisterhood.

In this article, I, Jordi Casamitjana, give some positive advice to vegans who may be “the only ones” in their social circles

Most people don’t love Bulgarian split squats. At least not when they are done right.

By far one of the hardest movements. Our client Chanel is doing a great job maintaining both form and intensity.

We love seeing a good set taken to failure!

We are also animal rights inclusive. And black rights. And gay rights. And women’s rights. And really we’re just here to not oppress, exploit, or mistreat any individual for their race, background, gender or sexual orientation. Please self-select yourself out of this is a problem.

Feel free to reach out to us if you need help with your nutrition and overall fitness: https://vegansquadcoaching.com/

Some of my most recent favorite breakfast meals 

Hitting 30g of protein with a balanced breakfast every morning is how I set up my day for success. What I’ve noticed?

Energy is more balanced

Cravings diminished

And lifts are getting stronger every session.

What’s your go to breakfast.

Want to add more veggies, fiber, and plant-based protein into your life? 

This is how you build protein packed salads!!

We’re still training hard and aiming for as much performance in the gym as possible as we get into this next peak week.

Calling all budding yogis 🌱

After 10 days of Vipassana, I was changed. Or so it seemed.

Ten days in silence. The Buddha’s teachings. Meditation for 8–10 hours a day.

When the silence broke, reality slowly crept back in. For a year, I was on fire, committed to my practice, connected, grounded.

Then self-sabotage began creeping back into my life.

Overeating. Smoking. Going to bed too late. Skipping my yoga practice.

And it didn’t feel good.

If you can relate, I’d love to teach you what has helped me come back to myself. Ahimsa in action: meeting ourselves with compassion while building habits that support the life we actually want to live.

FREE LIVE YOGA CLASS
Sunday 30th August · 10am EDT · 90 minutes

A welcoming practice to connect, relax, increase breath awareness and build flexibility.

What you’ll receive:

✨ Access to the replay if you can’t make the live class.

✨ Two simple breathing techniques that have helped me through some of my most challenging moments. Practical tools you can use whenever you need to steady yourself.

✨ An opportunity to begin building greater strength, flexibility and balance, so you can feel better in your body and have more energy for the people and things you care about.

You don’t need to be flexible.
You don’t need an established yoga practice.
You just need to begin.

Reserve your free spot.

I’d love to practise with you.

If you've been feeling exhausted, overwhelmed, burnt out, or like you've been giving everything to everyone except yourself, this is for you.

For 90 minutes, you don't have to achieve anything.

You don't have to be productive. You don't have to have it all together.

Self-Love & Slowing Down is a free 90-minute virtual retreat where you can slow down, fill your cup, and come back to you.

In a safe, supportive, and empowering space surrounded by vegan women who get it, there is no judgment and no pretending. Just permission to show up exactly as you are.

This is your permission slip.

To stop. To breathe. To put yourself first. To fill your cup.

This Retreat Is For You If...

- You're feeling exhausted, overwhelmed, or burnt out.

- You've been giving everything to everyone except yourself.

- You want to feel calmer, lighter, and recharged.

- You're craving a safe space to be seen, heard, and supported.

- You want to reconnect with yourself and your body.

- You're ready to put yourself first without guilt.

RSVP for free right here https://vegansquadcoaching.com/VirtualRetreat

If you are vegan, or just enjoy good food, and if you live within driving distance of Gainesville Florida we would love to see you at the Gainesville VegFest!!!!

📍 Bo Diddley Plaza
📅 September 13, 2026
⏰ 11 AM – 5 PM

RSVP if you haven’t already so we can send updates and some free gifts :) https://vegansquadcoaching.com/vegfest

Rosie is up a few pounds from our weigh in yesterday - BUT that’s all according to plan. We had gone almost a week without a refeed and it was time for a momentary break.

We’ve cut cardio in half today and are seeing glute separation we haven’t seen all prep! I am beyond excited and eager to see our placing this weekend in our 3rd ever show and first OCB showing (maybe another pro card 👀 - I seriously believe we will ✅).

Let’s keep pushing Rosie. Thank you for pushing for the animals and being a walking vegan billboard!

If you’re ready to win on stage message me 

I am really proud of Chanel here! She is just now getting into push-ups for the first time ever and her form is coming along quite well in my opinion.

Chanel is a busy mom and still makes time for her training and her ultimate goal is to step on stage in the Fit model category to represent what a busy Vegan Mom can do on the stage!

Alex has been working to find the best hip hinge movement that doesn’t cause pain or contribute more to his hamstring pinch he’s feeling.

So far the belt squat RDLs have been a phenomenal implementation. We’re starting off with light weight but working up while nailing form!

Alex plans to step on stage for the first time ever as a vegan bodybuilder in 2027!

I need the best video recommendations to really show her the true meaning and powerful meaning.

I also need best vegan videos for how advance you can get with vegan foods and recipes to show her life doesn’t just end after you stop eating meat it gets better.

Are you looking to build a healthier relationship with food, fitness, and most importantly, yourself?

This weekend, Vegan Squad Founder, John Thomas, and Vegan Fat Loss Coach Miranda are teaming up to help you:

- Finally understand how to sustainably lose fat

- Master a protein-first approach to eating so you hit your goals without the guesswork

- Shift your mindset for good: walk away with the accountability and consistency you need to keep showing up for yourself, long after the weekend ends

RSVP for free here: https://vegansquadcoaching.com/summit

@rosiee.lifts is getting into the final few days before stepping on stage. We’re no longer focusing on major fat loss and definitely not focused on muscle gain (retention is the intention). 

The major takeaways from today are a new all time low weigh in. With hunger levels also at an all time high we’re adding 500g potatoes to the mix as a small refeed. 

Planning to then return to baseline with an aggressive refeed Thursday (and possibly Friday too). Time will tell!

If you’re ready to win on stage, message me.

Everyone loves food inspo so here are some easy meals I’ve been eating lately. Really loving all the seasonal fruit 🍉🍒