There are two main nutritional considerations to keep in mind when you are working to build muscle as a vegan. One, you need to be consuming enough calories. Two, you need to be consuming enough protein. In this episode, we'll go into detail about how to accomplish these two goals, plus you'll learn how your body uses protein to build muscle and which foods are best for fueling your body to gain muscle. Remember, as long as you obtain adequate protein while eating in a caloric surplus, in combination with resistance training, you will build muscle!Support the show

Have you been sick lately and had a few weeks off from the gym or following your nutrition plan? You might be finding it hard to get back into the swing of things. The reality is that sometimes you go into the gym and make physical gains and other times you go into the gym and make mental gains. Getting back on track after being sick is one of those opportunities for mental gains. In this episode, we share practical tips for restoring your routines for fitness and nutrition after feeling ill and how we can use these opportunities to get stronger all around.Support the show

When faced with difficulty, sometimes we put forth a little effort and ask, "does this count?"In reality, you know if your effort truly should count or if it shouldn’t count. If you have to ask, "does this count?" then no, it doesn’t. When you put forth your best effort every day, regardless of your circumstances, you'll make your goals a reality. In this podcast episode we talk about the power of shifting from asking "does this count?" to "have I done my best?"Support the show

Whether you are vegan or are thinking about becoming vegan, you probably have been asked the common question, “But where do you get your protein?” All too often, other people are concerned that you won’t get enough protein and you’ll waste away.  There are many concerns about vegan protein, but fortunately they are just myths. Today, we will bust five of these common myths and share the truth about vegan protein!Support the show

Our brains are wired for comfort and survival, not discomfort and success. Your mind can have a powerful influence on your perceived level of effort and your results. Once you push beyond your limiting beliefs, you establish a new standard in your life. In this episode we unpack what it means to work hard physically and mentally, how to set new standards, and redefine what is truly possible  for ourselves.Support the show

Many people struggle to stick to a fat loss diet because they feel overly restricted in what they can eat and/or they are stuck feeling hungry all the time. In this episode, we explain why tracking macronutrients is a better approach to nutrition for losing fat and provide a thorough list of the best vegan foods for fat loss. These foods don’t have any magical fat loss powers, but we have found them to be some of the best plant foods for nailing your macros and conquering hunger!Support the show

It is much easier to maintain momentum than it is to constantly be starting and stopping. This is true physically as well as for our mindset when it comes to setting and achieving goals. Momentum takes a lot of effort to start, but it also takes far less effort to maintain. So, how do you build and maintain momentum when it comes to your health and fitness? In this episode we share some practical tips to help you keep moving forward!Support the show

If you are heading into the New Year without specific, meaningful goals, then you’re setting yourself up for living an average, mediocre life. Goals help give your life purpose and direction. Without them, you’ll waste amazing opportunities (and miss out on the amazing compounding effects of personal development) over the next year. In this episode, we share a simple but powerful 3-step process that is incredibly effective for setting big goals and leveling up your life! Website: thevegangym.com  |  Instagram: @thevegangymSupport the show

Have you ever felt societal pressure to look a certain way? Have you ever struggled with your relationship with food? Have you ever wondered what it would be like to be less obsessed with the number on the scale or the size tag in your clothes and more obsessed with fueling your body to be fit and healthy? This episode with Vegan Superhero Academy Coach Laura Marks is just for you! In our conversation with Laura, we take an honest look at these issues and more. Laura weaves together client success stories and personal, powerful stories of her own to unveil the truth of what it is actually like to be a woman in the fitness community. She offers practical advice and encouragement to any woman (or man) who is facing issues with eating disorders, body image struggles, or cultural pressure. Laura emphasizes the benefit of shifting your mindset to focusing on becoming stronger, rather than skinnier.  "I had to change my relationship with food.  I had to change my relationship with falling in love with myself and figuring out how I was going to fuel my body to be the best athlete I could be. So weightlifting saved my life. I had something to fight for." - VSA Coach Laura MarksSupport the show

Creating motivation is just the first step of momentum towards your goals. Maintaining motivation is the long journey. Everyone experiences ups and downs in their level of motivation. The key is to recognize when you are getting off track, course correct, and ultimately not throw in the towel. If you’re not in a motivational rut right now, you will likely be in one at some point on your journey. Which is why over our last episode and this episode, we’re sharing 12 ways to get your drive back. This episode is part two, ways 7-12, where we’ll share useful methods for maintaining motivation by helping ourselves stay accountable to our personal whys and goals.Support the show