How to Create Your Own Alcohol-Free Hand Sanitizer?

Most commercial hand sanitizers use alcohol as the antibacterial agent. These products are often drying and burn if you have even the slightest scratch on your hand, which can be painful for adults, not to mention children. Here is how to create your own alcohol-free hand sanitizer.
CLICK HERE TO DISCOVER THESE 80 KETO-FRIENDLY AND HEALTHY SLOW COOKER RECIPES

 

3-Ingredient Natural Homemade Hand Sanitizer

This 3-ingredient aloe and lavender recipe uses the natural germ fighting properties in tea tree oil to create an alcohol-free hand sanitizer.

Having a hand sanitizer in your purse or car to use in a pinch comes in handy when good old-fashioned soap and water are nowhere in sight.

However, most commercial hand sanitizers use alcohol as the antibacterial agent. These products are often drying and burn if you have even the slightest scratch on your hand, which can be painful for adults, not to mention children.

To make matters worse, many commercial sanitizers contain synthetic fragrances and parabens to extend the shelf life of the product. Luckily, creating a homemade hand sanitizer that contains only pure ingredients couldn’t be easier.

This DIY version is free of harsh ingredients and combines the soothing aroma of lavender with tea tree oil to combat germs, all in a moisturizing aloe vera-based gel. Grab a small pump or squeeze bottle and let’s get started!

Start out with an aloe vera gel that is pure and contains no fillers. A great aloe vera gel dries quickly, is moisturizing, and isn’t sticky. Aloe vera gel is available online and in health food stores, with plenty of natural brands to choose from.

Pour aloe vera gel into a pump or squeeze bottle. Next, add 3-4 drops of high quality tea tree oil and 4 drops of lavender oil. Lavender oil also has antiviral and antibacterial properties of its own.

If you prefer a stronger scent, add in a few more drops of lavender. Secure the lid and give the mixture a shake. Store your sanitizer in a convenient spot, like a purse or in your glove compartment.

Try these other great scents to add to your hand sanitizer…

  • Orange or citrus oil: uplifting
  • Peppermint oil: refreshing
  • Rosemary: relaxing

3-Ingredient Natural Homemade Hand Sanitizer

Recipe by Jennafer Ashley

This 3-ingredient aloe and lavender recipe uses the natural germ fighting properties found in tea tree oil to create an alcohol-free hand sanitizer.

Tools:

  • Small pump or squeeze bottle

Ingredients:

  • 2 oz 100% aloe vera gel
  • 4 drops lavender oil
  • 3 drops high quality tea tree oil

Instructions:

  1. Pour aloe vera gel into a small pump or squeeze bottle, leaving a little bit of room at the top.
  • Add drops of tea tree oil and lavender oil.
  • Secure lid and shake to combine.

Watch this video – How To Make Your Own Hand Sanitizer | Dr. Ian Smith

Written by Jennafer Ashley

 

Author Bio:

 

Jenna is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd.

 

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

 

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

 

To find out more, click on – Keto Slow Cooker Cookbook

What Simone Collins Has to Say About Crossfit Training

What Simone Collins has to say about crossfit training, her top three tips for women who want to compete in bodybuilding, her offseason daily meal plan, her 3 favourite exercises, and her tips about fitness.
Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

 

BODYBUILDER WHO ALSO LOVES CROSSFIT TRAINING

“Discovering the gym changed my life. It became my new coping mechanism, and instead of being harmful and negative, it help me heal myself physically, mentally, and emotionally.”

Name: Simone Collins
Occupation: Graphic Designer for the Arnold Classic Australia and Dohertys Gym
City/State/Country: Melbourne, Victoria, Australia
Age: 28
Height: 5’5″
Weight: 128 lbs.
Training: CrossFit and bodybuilding
Website: www.simicollins.com
Facebook: www.facebook.com/simivegan
Instagram: @simi_collins

Q: What are your personal passions outside of fitness?

I love music and art. I secretly love to sing, and although I haven’t done it for ages, I love drawing. I am also a bit of a nerd – I love Anime, playing games, watching or reading fantasy/sci-fi.

Q: What is the biggest obstacle you have had to overcome in your life?

Beating anxiety and depression. I was in a dark place in my late teens/early 20s. I really struggled to find a way to cope with my emotions and mental state. My coping mechanisms were harmful and negative, including self-harm and eating disorders.

Discovering the gym changed my life. It became my new coping mechanism, and instead of being harmful and negative, it help me heal myself physically, mentally, and emotionally. It gave me self-confidence, motivation and a healthy relationship with food.

Q: What was the hardest part of going vegan for you?

I didn’t find it hard at all! I was vegetarian for 10 years before I went vegan, so it was really easy to substitute eggs with tofu, and whey with plant-based protein, which was really the only animal products I was eating.

“For anyone making the switch, I suggest keeping your diet as close as you can to what you are used to, and simply making substitutes to the animal products in your meals.”

Q: What are your top three tips for women who want to compete?

  1. Be mentally ready – competition prep is as much a mental test as it is a physical endeavor!
  2. Don’t crash diet! If you feel you have to drop your calories so low, or do tons of cardio to get lean in time, you’re probably not ready for the show. Slow down and prepare for the next one, there’s no hurry, competitions are run all the time!
  • Just have fun! Competition prep is hard, but the challenge is extremely exciting and there’s no better feeling than being on stage in your best shape!

Q: What does your daily meal plan offseason look like?

My diet varies a bit, especially now that I’m not prepping for a show. I tend not to count calories or macros in this time and eat more intuitively, to give myself a break from the regiment of competition prep. Here’s an example of my meal plan:

  • Breakfast: Huge bowl of oats with protein powder and berries topped with cinnamon and ginger
  • Post-Workout: Plant-based protein powder and Greens
  • Lunch: 200g tofu, tempeh, seitan, lentils, beans or chickpeas (protein and iron source!) 1-2 roast potatoes or a cup of rice or quinoa (carb source) and unlimited non-starchy vegetables or raw salad, topped with nutritional yeast (b12) Himalayan salt (for iodine) and a splash of sauce (usually no added sugar barbecue, soy sauce, apple cider vinegar, salsa or pasta sauce)
  • Snack: 4 rice cakes made into sandwiches with 1 chopped banana, fruit puree spread on each one and topped with cinnamon
  • Dinner: Same as lunch usually
  • Snack: A few walnuts (omega 3)
  • Before bed: Plant-based protein mousse (just mix in less water or nut milk!) and flaxmeal (omega 3)
  • Throughout the day: A couple of cups or tea or coffee with almond milk. I tend to snack if and when I’m hungry. I try to eat natural whole foods most of the time. Sometimes I like to have a treat here and there, like some mock meat, veggie burgers, vegan pizza, fries, chocolate, lollies etc. I keep this pretty minimal though.

Q: Philosophy on supplements and which ones you take?

  • B12
  • Creatine, now and then
  • BCAAs
  • Super Greens
  • L-Carnitine, during bikini competition prep

B12 is crucial for vegan bodybuilders. I manage to maintain high B12 levels simply eating nutritional yeast, however if you’re low, I would recommend a supplement or even injections. Sports aren’t always necessary, but personally I feel they assist my training.

Q: Describe your training regiment.

At the moment I am doing mostly CrossFit.

We start the class generally working strength or a particular lift, then we do a WOD (which is usually high intensity work for time or reps).

We usually have an upper-body focused day, followed by a lower body day, then a “skills day” where we work more on strength and technique.

“I love the CrossFit training style, you develop a great skill base, it keeps you very fit, and it’s heaps of fun!”

I usually do CrossFit 4-5 times a week, and a squat-only day (as I am working on increasing my squat at the moment).

If I do 4 days of CrossFit, I also do an arms/shoulders/chest day in the gym. I also stretch and practice basic gymnastics holds.

Q: If you have to pick only three exercises, what would they be and why?

Can’t go wrong with the “Big 3” in powerlifting! They require the use of multiple muscle groups and I believe you could keep very fit and strong, and even build a decent physique, just doing these 3 lifts.

Q: What tips can you share about fitness?

That anything you want to achieve in health and fitness, you can achieve on a 100 percent vegan lifestyle!

Q: What are the three biggest trends you see in fitness right now?

Fasted cardio: Seems to work for some, personally it makes me feel gross. I hate it so I never do it!

Fitness Model Competitions: It feels like every other girl in the gym is getting ready for her first “Fitness Model” competition, which is great, however I hope they are all doing it for the right reasons, and are mentally prepared as well as physically. I often notice these girls have not been training very long. I even met one that had never been to a show, and didn’t even know what federation she had signed up for!

Sometimes I think these girls are pushed into competing by their coaches, or want to do a competition just because it’s the in thing to do.

Nutella: I don’t understand why everyone is so obsessed with it, it drives me nuts!

Q: What advice do you have for someone who wants to try a plant-based diet?

“I think the hardest part from a bodybuilding perspective, is trusting that you can still get the same results without animal products.”

But there are plenty of athletes who prove that it’s completely possible, not only to maintain muscle, but to gain muscle or to get lean and shredded for a competition without meat or dairy.

To get more ideas about crossfit training, watch this video – How to combine CROSSFIT and BODYBUILDING

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding and Crossfit Training

 

 

What Robert Cheeke Has to Say About Vegan Bodybuilding and Fitness

What Robert Cheeke has to say about vegan bodybuilding and fitness; his views about bodybuilding nutrition, his morning ritual, what he sees about the future of plant-based fitness in the next five to 10 years
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

FOUNDER OF VEGAN BODYBUILDING AND FITNESS SEES BRIGHT FUTURE

“A few years ago, I changed my viewpoint on a number of popular and controversial topics, including protein consumption, supplement use, and my overall views about the sport of bodybuilding.”

Robert Cheeke is responsible for creating one of the first plant-based fitness websites in history, and has over 20 years’ experience as a vegan athlete. It’s pioneers like him that have made it possible for bodybuilders, athletes, and gym rats like me to wake up to a healthier path of fitness.

Robert and I agree almost entirely on the topic of bodybuilding nutrition.

We both believe that a supplement-free, whole-food, plant-based diet is optimal.

The only difference between in our philosophies is that he advocates a low-protein diet across the board.

“Whereas, I think some individuals may need more protein based on genetics, fitness goals, etc.”

That said, I try to stay open and remain willing to learn more.

Hell, I used to think that eating exuberant amounts of meat was the only path to packing on muscle and now I own a website called VegetarianBodybuilding.com.

It’s nice knowing that a guy like Robert is traveling the globe, spreading the good word about our lifestyle, and bringing us together.

Our tribe is much stronger because of him without question. I also share and respect his belief in consistency and creating positive habits.

You will certainly have an opportunity to learn a lot from him in this interview!

Q: What does your morning ritual look like (first 30-60 minutes)?

When I wake up, I cuddle with my little Chihuahua, Benny, for a few minutes before using the bathroom and brushing my teeth. I then check my email, Facebook, and Twitter from my phone as I wake myself up. Once I’m up, I take Benny out for a walk and then make my way to the kitchen for some fruit.

I usually grab a handful of bananas and a bottle of yerba mate or glass of water, and fire up my laptop and start working for the day. My girlfriend, Karen, makes a bowl of oatmeal with fruit and walnuts and checks for book and clothing orders that came in during the night to prepare packages to be shipped out.

I sign books if necessary and then settle into social media work, promoting my Vegan Bodybuilding & Fitness brand from my laptop in my home office. That covers my first hour upon waking.

Q: What key rituals/practices do you try to maintain at all costs, even while you travel?

One of the rituals I am very proud of is my daily commitment to completing more than 100 push-ups and crunches per day. I have not missed a day performing at least 100 of each since August 16, 2013. I average about 145 push-ups and 285 crunches completed per day.

“Regardless of where I am, what time zone or country, I do these exercises every single day. I believe in consistency and creating positive habits, and this is my longest-running current daily practice.”

Q: Who were/are your mentors in life? Tell us about them and why.

When I look back at my mentors over the years, the people who stand out are my high school psychology of success teacher, Eric Dazey; my high school soccer coach, Jon Bullock; America’s Greatest Running Legend, Steve Prefontaine; my older sister, Tanya; and most recently, Dr. T. Colin Campbell.

Mr. Dazey helped me create formulas for success, and his leadership transformed my academic performance during an important time in my life, when I was a freshman in high school struggling to adjust academically.

I just bumped into Mr. Dazey in my hometown in July 2015, and it was one of the highlights of my summer.

“Coach Bullock taught me to demand excellence and work hard to achieve meaningful goals. He challenged me to become a leader on my team and in my community.”

I just saw him in a TEDx video a couple of weeks ago, giving a motivational speech about creating a compassionate world. I’m proud to call him a friend and mentor.

“Prefontaine showed me what the human body is capable of when you give everything you have to your sport and follow your passion fully.”

Steve “Pre” Prefontaine was the athlete I looked up to above all others. He died before I was born, but his legacy impacted me more than anyone else and shaped the way I would approach my own athletic performance for the rest of my life – with reckless abandon and disciplined hard work.

My older sister, Tanya, introduced me to the vegan lifestyle back in 1995 and has been a continual role model for me ever since. It was her leadership that changed my life forever and influenced the paths I would take and dreams I would pursue.

Lately, Dr. T. Colin Campbell has been one of my greatest role models, impacting the way I look at food, health, and the intellectual honesty that is part of a public discussion I now have about the whole-food, plant-based lifestyle.

I am honored to be an annual featured speaker on the Holistic Holiday at Sea Vegan-friendly Cruise with Dr. Campbell and other leaders.

Q: What is something you believe in that other people usually think is crazy/different (besides vegan-related topics)?

One thing that is a little different about me is that I still write handwritten thank you cards on a regular basis.

When I offer online contests, giveaways, and incentive prizes, I include a handwritten thank you card with each package I ship out. I sent out more than 500 personal thank you cards in 2014.

I leave handwritten thank you notes for the cleaning staff in motels and hotels, along with a cash tip, and I even include thank you cards when I pay bills via check in the mail. I feel like handwritten notes are a lost art these days, but it is something I enjoy doing.

“Based on the feedback I’ve received over the years, the thank you cards are greatly appreciated by the recipients, and it brings a smile to their face and joy to their day. That’s ultimately why I do it.”

Q: What have you changed your mind about in the past 10 years?

A few years ago, I changed my viewpoint on a number of popular and controversial topics, including protein consumption, supplement use, and my overall views about the sport of bodybuilding.

For many years, I was an advocate and promoter of a high-protein diet. I believed it was necessary for muscle growth and synonymous with the sport of bodybuilding.

In 2012, I took Dr. T. Colin Campbell’s Plant-Based Nutrition Certification Course through Cornell University, and based on what I learned, I adopted a relatively low-protein diet. As a result of that course, I also decided to give up use of all supplements aside from vitamin B12.

My views of the mainstream sport of bodybuilding had been waning for years, and the obsession with animal-based supplements among the mainstream bodybuilding community was another turnoff.

As a result, I became a lesser fan of the sport of bodybuilding than I had been for years.

“I appreciate the art of weight training and building one’s physique and all the hard work that goes into it, but supporting mainstream competitive bodybuilding is becoming more challenging for me since I disagree with the animal-based diet and supplements that are so prevalent in the sport.”

I am now into my fourth year on a low-protein, supplement-free, whole-food, plant-based diet, focusing on promoting vegan bodybuilding within a mainstream bodybuilding culture.

“I’m in my 20th year as a vegan athlete, and I am as strong now as I ever was when I was using supplements and consuming copious amounts of protein.”

Today, I follow a 70/15/15 approach, consuming approximately 70 percent of my calories from whole-food carbohydrates and 15 percent of each proteins and fats. I prefer to promote the general fitness lifestyle over competitive bodybuilding, as fitness appeals to far more individuals.

I have also become an expert on fat loss and muscle growth with a high-carbohydrate, low-protein, whole-food, plant-based diet from my years of experience following this approach and writing about it extensively in my latest book, “Shred It!”

Q: What would your friends/colleagues say you’re really good at?

My friends and colleagues would probably say that I am good at leading by example:

  • I created www.veganbodybuilding.com back in 2003
  • Produced a vegan athlete documentary in 2005
  • Wrote a bestselling book about vegan bodybuilding in 2010
  • Released another bestselling book about the whole-food, plant-based athlete lifestyle in 2014
  • I run the largest vegan athlete social media pages on the Internet

As a result of those efforts, I believe many friends would say I lead by example from putting in the work to create projects I believe in.

Q: What would your naysayers say you’re bad at?

I believe naysayers would say I’m bad at building muscle as a vegan by comparing me to mainstream steroid-using bodybuilders. They might also say that I am bad at running my website and that I’m not very good at responding to emails.

I have 700 unread emails in my main email account, and I run an out-of-date-looking website, so I would agree with the criticism, and I actively work hard to improve in many areas that I currently struggle to thrive in.

Q: What would you tell your 18-year-old self?

If I could go back in time, I would tell my 18-year-old self to spend more time in school. Though I have become successful in many areas, both personally and professionally, I never went to a traditional college or university, and I don’t have a degree in anything.

I relied on hard work to get where I am today, but I think I would have enjoyed college, learning and becoming smarter, as well as developing life-long friendships during those post-high school years in my late teens and early twenties.

Q: What are your three favorite books?

My three favorite books are:

  1. “How to Win Friends and Influence People” by Dale Carnegie
    2. “The Thank You Economy” by Gary Vaynerchuk
    3. “Made to Stick” by Dan and Chip Heath

Q: What was the hardest part of writing your book? Tell us about the events that led to the decision to write it.

The hardest part about writing “Shred It!” was creating a 300-page book following my 300-page “Vegan Bodybuilding & Fitness” book released in 2010.

Coming up with new material covering a similar topic is always a challenge.

Fortunately for me, I have had a dramatic change in my views about protein consumption, supplement use, training, and other related topics, so I was able to write about a lot of completely fresh and innovative ideas.

Following my completion of Dr. Campbell’s Plant-Based Nutrition Certification Course, I was determined to write a plant-based fitness book. One that contained the fundamental principles of eating real, healthy whole plant foods combined with enjoyable exercise.

Perhaps the aspect that I am most proud involving my latest book is the endorsements I received from many of my biggest role models, including Dr. T. Colin Campbell, Dr. Caldwell B. Esselstyn, Jr., and the producer of “Forks Over Knives,” Brian Wendel.

It took nearly two years to write “Shred It!” when factoring in my initial drafts, hiring and working with an award-winning professional editor for six months, doing the photo shoots and book layout, and recruiting 28 world-renowned experts to peer review and endorse the book.

I am very proud that “Shred It!” is one of the bestselling vegan books of 2015 and has inspired thousands of people to achieve their health and fitness goals.

Q: What are the three biggest changes in fitness you’ve observed over the past decade?

Over the past decade, the biggest changes I’ve seen in the fitness industry are the trends that include CrossFit, the use of kettlebells, and the growing popularity of calisthenics and Parkour, or bodyweight training.

Programs such as P90X and other DVD training programs seem to be at an all-time high, as well. In general, I view these changes to be a good thing, because there are now more options available to the mainstream public, which appeal to mass audiences.

This, in turn, gets more people to become active, and should result in improved levels of health for this and the next generation if the fitness lifestyle is supported by healthy eating practices.

I believe changes and trends in fitness come and go, but as long as people are active and enjoying themselves doing physical activities, I think we’re on the right path.

Q: How did you become the founder/president of Vegan Bodybuilding & Fitness?

When I became vegan, I was a 15-year old, 120-pound sophomore in high school in 1995.

I was a five-sport athlete, finding most of my success in endurance sports such as cross-country, soccer, and track and field.

As a skinny teenage athlete, I wanted to be bigger and stronger.

It wasn’t until 1999 that I decided to start lifting weights. I wasn’t even familiar with the sport of bodybuilding, but I knew I wanted to build muscle.

The following year, I discovered there was an actual competitive sport of bodybuilding and embraced it, adding 30 pounds in one year, peaking at 185 pounds in 2001.

In 2002, at age 22, I founded Vegan Bodybuilding & Fitness, a brand designed to share my vegan bodybuilding lifestyle with others.

My website, www.veganbodybuilding.com, went online in early 2003. By that year, I weighed 195 pounds and had been featured in FLEX Magazine three times.

The vegan bodybuilding lifestyle was put on the map in a major way when I started competing and winning bodybuilding competitions in the mid-2000s.

I shared those experiences in newspapers, on TV, on the radio, in books, and all over the Internet.

“My vision behind creating Vegan Bodybuilding & Fitness was to lead by example to show that you can successfully build muscle on a vegan diet and achieve fitness goals without having to compromise ethics to excel in athletics. Ultimately, I wanted my actions to inspire others to lead to a more compassionate world.”

I went from weighing 120 pounds when I became vegan to weighing 195 pounds eight years later, and felt like I had a compelling story to share.

That story is still relevant today, as I am a keynote speaker sharing my transformation from skinny farm kid to champion vegan bodybuilder to audiences around the world.

Q: Next big plans for the site and you personally?

One of the exciting things that is part of my role in the vegan fitness industry is that I really never know what is next. I work hard to create opportunities by writing books, setting up speaking tours, and completing other projects, but there is also a lot of spontaneity and unique opportunities that arise on a regular basis.

For example, I take off to Australia for a three-week tour in October 2015, and I’m still piecing things together. I also plan to take a trip to Thailand in the New Year and possibly relocate to Venice Beach for a couple of months in early 2016, but these are just possibilities in the broad scope of life to be determined as time goes on.

Professionally, I plan to write more books in the near future, and I will continue to tour and speak to audiences around the world. Personally, I plan to do a lot of traveling to exotic places to explore the planet while sharing the compassionate vegan lifestyle with people all over the globe.

As for Vegan Bodybuilding & Fitness, we’ll be improving our website, growing our social media communities, releasing some companion books to “Shred It!,” producing more vegan fitness clothing, and writing more content for many publications.

Q: What does the future of plant-based fitness look like in the next five to 10 years?

The future for plant-based fitness is a bright one.

I was a plant-based athlete before the Internet came of age, and a whole lot has changed over the past couple of decades. The awareness of the vegan lifestyle is at an all-time high and growing rapidly, as is the acceptance of vegans in the athletic industry.

“There are more successful vegan athletes from all walks of life than we have ever seen, and this will only continue to perpetuate throughout all sports for years to come.”

I predict that there will be big stars in all major men’s and women’s sports who publicly adopt and promote a plant-based lifestyle within the next decade. This will truly be exciting to watch.

My latest book, “Shred It!,” can be found on www.veganbodybuilding.com.

Wishing you all the very best. Follow your passion and make it happen!

To get more ideas about vegan bodybuilding and fitness, watch this video – FULL GUIDE TO VEGAN BODYBUILDING

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding and Fitness

 

What Torre Washington Has to Say About Vegan Bodybuilding

What Torre Washington has to say about vegan bodybuilding, his vegan bodybuilding diet, his 3 primary sources of vegan protein, his views about new vegan protein powders and what supplements he uses
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

TORRE WASHINGTON, VEGAN BODYBUILDING CHAMPION

Torre Washington picked up his first weight while living in Jamaica with his grandparents.

In 2008, the seed was planted as he witnessed his longtime friend win his pro card as a natural bodybuilder. Reading magazines and watching Arnold Schwarzenegger movies led Torre to want to compete on stage.

Today, he is a four-time vegan bodybuilding champion.

You can find more information about Torre Washington on his website: thavegandread.com

Q: Tell us about your journey as a natural bodybuilder, and how many competitions you have entered:

All my life I admired the physiques of comic book characters (Wolverine, Superman) and cartoon characters like HE-MAN.

Real life heroes like Arnold Schwarzenegger developed my attention to detail in terms of my physique.

I watched his movies and read every article or book he had.

The more I dug into this new passion, the more it ignited a strong desire in me to start my journey toward my first competition.

Fast forward to 2008, when I supported a close high school friend’s competition in Atlanta, GA.

He won that show after competing in numerous shows, which was just the motivation I needed to choose a show and get ready.

In April 2009, I got on stage for the first time and placed third out of eight guys.

“This was confirmation for me because I was not sure how I would fare against meat-eaters.”

This outcome was a defining moment to see this journey through to the very end.

I competed again in October that same year. I placed first and earned a Pro card in that organization. Since that time in 2009, I have done a total of 16 competitions so far, placing in the top three every show except one.

Q: Do you observe a disadvantage between vegans and your meat-eating peers?

I have to admit that there is a slight disadvantage, if you want to call it that, when it comes to putting on huge amounts of muscle mass. Although I tend to put on mass slowly, it is definitely lean quality muscle.

“I hope it helps others who are considering a vegan bodybuilding lifestyle to see that they can still put on mass and build a great physique.”

In the strength department, there is no difference, as it is built based upon your training regimen. If anything, I am at an advantage being vegan, since plants expedite the recovery and recuperation.

Q: Do you think it’s possible for a vegan bodybuilder to compete at the level of a Mr. Olympia competition?

This is a very interesting question. I say that because just recently I was asked this on social media. Of course, I have even pondered this question myself. There needs to be a test done to see if this is possible.

“At times, I get pointed out as having used performance-enhancing substances to attain my physique, and I find this as a compliment. I say this only because my hard work suggests steroid use even though I’m natural.”

So do I think that it’s possible for a vegan bodybuilder to compete at the level of a Mr. Olympia? Yes. And I say that because I think anything is possible; we now fly to the moon on a regular basis, so who needs limitations?!

Q: Do you think one day we may see a vegetarian bodybuilding competition equivalent to the Mr. Olympia?

YES, and as a matter of fact, I am working on one right now. Keep your eyes peeled for this.

Q: When you are competing, how many times a day do you eat, and what does your daily nutritional intake look like?

Whether I am competing or not, my eating frequency doesn’t change much during the year.

What I mean is that I make sure I eat my total macro nutrients for the day, which could be every three hours, four hours, or five hours.

I eat the same consistently throughout the year.

This is because I understand that my physique development is based upon total nutrition consumption for the day, not restricted to every certain amount of hours.

“Unfortunately, I am not a person to track my nutrients; I go off of look and feel.”

Q: What does your vegan bodybuilding diet look like off season?

I don’t understand the term “off season.” It is not a term that I use personally. I eat about the same all the time, and when it comes close to a competition, I just cut back on the sweets and treats. I also significantly increase my water.

I like to stay very close to my competition weight so I am always in striking distance.

Q: What are your three primary sources of vegan protein?

My three primary sources of proteins are beans in the form of tofu and tempeh, lentils, and seitan.

Q: What do you think about the new vegan protein powders coming out and what supplements do you use?

I think it is great that vegan protein powder is making an impact on the mainstream supplement scene; variety is the spice of life. I also use vegan BCAAs.

Q: In your view, what does the future of vegetarian bodybuilding look like in the next 10 years?

Wow, that is a loaded question!

“I believe that vegetarian bodybuilding will grow astronomically because the fitness industry is moving more toward a natural look versus a performance-enhanced physique.”

As a vegan bodybuilder, our food is becoming easier to come by; we are making an international impact on mainstream fitness. We will also witness great vegetarian competitions become common in the bodybuilding industry as well.

The next 10 years will also be an exciting and promising journey for Torre Washington.

To get more ideas about vegan bodybuilding, watch this video – What a vegan pro bodybuilder Eats in a Day VEGAN BULK | Workout with Amanda Bucci

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding

 

What Ella Magers Has to Say About Achieving Plant-Based Fitness

What Ella Magers has to say about achieving plant-based fitness. Ella Magers shared with us about the path that led you to plant-based fitness and the decision to compete in your first bodybuilding competition and her advice to those who are struggling with the decision to try going plant-based
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

THE WOMAN BEHIND THE SEXY FIT VEGAN BRAND

“I figured doing well in a show would be a great way to promote plant-based eating. I was competition ready in just three weeks and ended up winning the bikini division and receiving second place in the fitness and fitness model categories. Plant strong!”

Name: Ella Magers
Occupation: Vegan Diet and Fitness Expert, Published Author
Location: Miami Beach, Florida, USA
Age: 35
Height: 5’8″
Weight: 122lbs.
Type of Training: Functional Fitness, Muay Thai, General Strength and Conditioning, Bodybuilding

Q: How did your career in plant-based fitness start?

Fitness has been a part of my life since I was just five years old.

I feel so fortunate that my parents got me into sports so early. I started with gymnastics and swimming.

By the time I was in fifth grade, I could out-pull-up the guys at my school on field day!

“I loved the feeling of being strong and energetic. I got into the fitness industry because I wanted to help everyone get to that place of feeling strong and unstoppable physically, as well as mentally.”

I also have a clean, plant-based diet to thank for all the energy I had from such a young age.

My journey to adopt a vegan diet began when I was seven years old. We learned about Daniel Boone in school, and I came home and told my mom what a mean guy Daniel Boone was because he shot and ate animals. Her reply changed my life forever. She told me that we were just fortunate that we have grocery stores now, so we pay someone else to kill the animals for us to eat.

It was at that point that I connected the food on my plate with the animal it came from and I told my mom I would never eat an animal again – and I haven’t!

My deep sense of compassion for animals led me to seek out information on the meat industry at a young age. When I learned that the dairy and egg industries were equally as cruel, I became fully vegan. I was 15. I felt so strongly, I organized groups and led protests and campaigns to educate people about the truth behind the closed doors of factory farms throughout my teenage years.

“I even won the Bill Rosenberg Award given by F.A.R.M., which honors a young person under the age of 18 who has made a substantial contribution to ending abuse of animals raised for food.”

Given that my two deepest passions were fitness and animals, I began researching the health aspects of a vegan diet and I was thrilled to find all the hidden research showing just how healthful a whole food, plant-based diet really is! “Why isn’t this information more accessible to people?” was my next thought.

It was then that I decided I wanted to spread the word and help as many people as possible take their fitness to the next level with the right exercise and even more importantly, a better diet. My vision brought me from North Carolina to Miami Beach, where I fell in love with the warmth, the sun, and the sexiness of the city.

One of the best things that ever happened to me was a major heartbreak I had shortly after moving to South Beach, when my fiancé and I broke up. I became depressed and was basically just going through the motions to get by every day. It was at that point that Muay Thai found me!

WEC (World Extreme Cagefighting) champ Patrick Assalone shot straight from the hip and told me to get my ass to class. This was exactly what I needed – someone to crack the whip and snap me out of feeling sorry for myself. I’m not exaggerating when I say that he kicked my ass. I was black and blue the whole time we trained together.

He didn’t believe in shin guards, so there was no padding for protection from kicks. It may sound sadistic, but the physical pain forced me to take control of my mind in order to push through training sessions – as they say, “mind over matter.”

“Muay Thai turned out to be a form of active meditation that gave me my emotional strength back and allowed me to take charge of my life direction and eventually develop my own brand, Sexy Fit Vegan®.”

Q: In September 2013, you were featured with a spread in BodyBuilding.com as the Personal Trainer of the Month. Also, in 2014, you were named in Shape magazine’s Top 50 Trainers in America. How did each of those opportunities come about?

My boyfriend submitted me for a shot at BodyBuilding.com’s Personal Trainer of the Month. I had no idea until I got the email that I had been chosen. I was honored!

And to be honest, I have no idea how I got on the Shape Magazine’s Hottest Trainers in America list, but I’m very lucky to have been featured.

It was because of the recognition in Shape Magazine that I was invited by the Sheraton to lead a workshop at their largest hotel in Macao, China, which was super awesome!

Q: What is your greatest achievement? What are you most proud of?

I would say that my new book, The Six Weeks to Sexy Abs Meal Plan, is what I’m most proud of. Not so much because having a book published is a great achievement, but because of everything I overcame to get to a place where this book became a reality for me.

“It’s like my entire life, through all the ups and downs and twists and turns, was building up to this chance to have something tangible to share my passions, experiences, knowledge, and excitement with the world … something that can help people look and feel their best while helping save animals and the environment.”

Q: Who has inspired you the most in your life?

Wow, there is a long list of people who have played important roles in my growth as a person and as a woman.

My parents come first, because they have always given me the unconditional love, freedom, and support I’ve needed to be myself and stand up for what I believe it.

They not only had my back when it came to my strong and passionate side, they have been there for the troubled side of me, too.

“I struggled with anxiety and depression starting in my teenage years and compensated with drugs, put myself in dangerous situations, and dated abusive guys from the time I was 15 until I was 21.”

If it weren’t for my fitness addiction being stronger than my addiction to drugs and bad boys, and the tough yet unconditional love from my parents, who knows where I would be right now.

As for inspiration, my first Muay Thai coach, who believed in me and saw me for the strong woman I am, and Ingrid Newkirk and President of PETA (People for the Ethical Treatment of Animals), who I saw always standing up for what she believes in with conviction, were some of my earlier inspirations.

At this point in my life, I feel especially inspired by John Salley (four-time NBA Champ turned vegan), who wrote the forward for my new book; Brendan Brazier, Ironman triathlete and founder of Vega; vegan bodybuilders Torrie Washington and Robert Cheeke; vegan calisthenics phenom Frank Medrano; 87-year-old Dr. Fred Bisci, who is my favorite speaker of all time; detox specialist Dr. Gil Jacobs; Dr. Michael Greger of NutritionFacts.org; and so many more people who have devoted their lives to promoting a healthy, fit, vegan lifestyle.

Q: Tell us about working toward your Doctorate in Holistic Sports Nutrition.

I actually have my Master’s in Social Work, which I earned in my mid-twenties in order to have more skills working with people and helping change lives. It was through my social work education that I learned it’s essential to take people from where they are at that moment; as the awesome Dr. Fred Bisci says, “You can’t take people from penthouse to outhouse.”

“Everyone is at a different point in their journey and has a different level of awareness and openness, and tuning into that as a fitness trainer and nutrition coach is how to find success with clients.”

As for the nutrition degree, I thought, “I do research on nutrition all the time anyway and have a lot of knowledge, why not learn even more and get a degree to back it up?” I’m in a go-at-your-own pace program and have a way to go. Getting a book deal last year and having success with my website, ebooks, and blog have kept me incredibly busy the past year!

I’m in no hurry though; getting the information out there to as many people as possible takes priority over putting “Dr.” before my name.

Q: Tell us about the path that led you to plant-based fitness and the decision to compete in your first bodybuilding competition.

Two of my best friends when I was a teenager were competitive bodybuilders, so I know all about the traditional “chicken and broccoli” dieting and how to make “protein powder pudding.” I also witnessed the effects steroids and supplements can have – from gynecomastia to death.

“One of these best friends was found dead in his apartment earlier this year; the cause technically unknown, but I’m sure it had to do with toxemia from all the supplements he was taking.”

Hanging out with bodybuilders and being as fit as I am, I heard the comment, “You should compete” for all of my adult life. I had no desire until finally in 2007, I saw that FAME World Championships was coming to Miami, and it had a more playful vibe than NPC competitions.

So I said, “What the hell!” I figured doing well in a show would be a great way to promote plant-based eating. It was also a great goal that I needed at the time to push myself harder at the gym. I was competition ready in less than a month and ended up winning the bikini division and receiving second place in the fitness and fitness model categories. Plant strong!

Vegan bodybuilding and fitness is gaining popularity these days. However, vegan fitness is definitely not just a trend, it’s a lifestyle change that’s here to stay!

Yoga and meditation, even for bodybuilders, powerlifters, and MMA fighters, is also a trend that will stick around. Balance is key when it comes to a healthy body and mind. The two are connected, so strengthening one will help you strengthen the other. It may be cliché, but it’s true!

Q: What are the three biggest trends you see in bodybuilding and fitness right now?

  1. Cross-training is huge right now. One common misconception is that you have to lift as much weight as possible, because, watching the CrossFit Games, you can easily get that impression. I love watching the XFit games by the way – wow.

Cross training is just a method of training that is highly variable in the ways you move your body, the muscles you use, and the amount and type of stress you place on your body. It’s a great way to get in shape fast and maintain a high level of fitness. I teach a class that combines Muay Thai (heavy bags), spinning, and bodyweight exercises that can be considered cross-training, for example.

  1. Vegan bodybuilding and fitness is gaining popularity these days. However, vegan fitness is definitely not just a trend, it’s a lifestyle change that’s here to stay!
  2. Yoga and meditation, even for bodybuilders, powerlifters, and MMA fighters, is also a trend that will stick around. Balance is key when it comes to a healthy body and mind. The two are connected, so strengthening one will help you strengthen the other. It may be cliché, but it’s true!

Q: How do you unwind and relax?

I am working on unwinding and relaxing – not my strong suit! But I do enjoy taking my dog (rescue Chihuahua) paddle boarding and to the beach as healthy ways to chill. I love watching UFC, football Sundays, eating vegan wings, and drinking strong dark Belgium beer as my “cheat” time.

Also, I started doing yoga consistently several years ago, and it is definitely an activity that not only stretches my tight muscles but also expands my ability to “let go” and breathe, which relaxes me.

Q: What one piece of advice can you give to those who are struggling with the decision to try going plant-based?

“Don’t worry about making the decision to become plant-based for the rest of your life. Make the commitment to go vegan for six weeks and then you can re-evaluate. In the grand scheme of things, six weeks out of your life is a blink of the eye.”

We are capable of anything we put our minds to. Plus, after the six weeks, when you feel and look better than ever eating delicious plant food, you won’t even want to go back!

I actually wrote my new book, The Six Weeks to Sexy Abs Meal Plan for the purpose of helping people get through six weeks of healthy, plant-based eating successfully.

The plan is easy to follow, and there are 100 simple, delicious recipes to go with it. I also talk about what you can expect, and give you guidelines and shopping lists at the start of each week for convenience.

There is a bonus workout program to go with the plan, but the focus is on diet, because what you put in your mouth will mean the difference between a flabby and a sexy midsection! I’m excited for this book to get in peoples’ hands because it really does give you the tools you need to have an amazing vegan experience.

To get more ideas about plant-based fitness, watch this video – WHAT I EAT IN A DAY | Plant Based

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Achieve Plant-Based Fitness