Welcome to issue #4. Today we'll focus on various exercise tips offered by vegan athletes.
To kick things off and build an archive of content, I'm sending this newsletter a day after the previous issue. Once we reach five issues, I'll switch to regular weekly newsletters sent out every Thursday.
Today we talk about:
- How to Make Your Bodyweight Exercises Harder—Taught by a Vegan Bodyweight Exercise Expert
- How to Make Your Bodyweight Exercises Easier—Also Taught by Frank Medrano
- Vegan Athlete of the Week: Michelle Muench
- Video of the Week: Yoga for Beginners
- 53-Year Old Vegan Exercise Routine
- 9-Minute Cardio Jump Rope Workout With Toni Mitchell
- Recipe of the Week: Socca
How to Make Your Bodyweight Exercises Harder—Taught by a Vegan Bodyweight Exercise Expert
Frank Medrano, vegan bodyweight exercise expert featured in the first issue of Smart Vegan Athlete, published a video with some ingenious ways to make your bodyweight exercises harder. The secret? Resistance bands.
Exercises include: push-ups, step-ups, rows, knee raises, and dips.
How to Make Your Bodyweight Exercises Easier—Also Taught by Frank Medrano
In the previous video Frank shared how to make bodyweight exercises harder. In this one he shows how to make bodyweight exercises easier.
His advice is excellent both for beginners as well as those more advanced looking to reduce intensity in their workouts. Perfect for a deload week or an easy extra workout day. Exercises covered include: push-ups, rows, dips, front lever, and pull-ups.
Vegan Athlete of the Week
Michelle Muench, also known as "Banana Blondie" is a vegan yoga teacher. Debilitating back pain from scoliosis led her to yoga. She's been practicing it for over 20 years and teaching for 10.
As she reveals in her interview for Mika Yoga Wear, the nickname "Banana Blondie" comes from bananas (surprise!) which are a staple in her high raw vegan diet. As she got more and more immersed in yoga, she found herself wanting meat less and less. Eventually, she also gave up fish. After watching the documentary Forks Over Knives she transitioned into a vegan diet and has been vegan ever since (9 years and counting).
Video of the Week: Yoga for Beginners
Watch Michelle's 40-minute yoga class for beginners and learn the most fundamental poses. Prepare to be blown away by Michelle's flexibility (but don't imitate it, practice within your limits!).
I find yoga a great option for the cloudy, cold, and rainy days when you don't feel like leaving the house but still want to move your body. Michelle's video is a great introduction to this beautiful activity. And let's be honest, we all need more stretching than we think.
53-Year Old Vegan Exercise Routine
I have to admit I have a thing for watching 50+ vegan athletes working out, even though I'm only in my early thirties now. I find them inspiring considering how few people their age are even semi-healthy, let alone as athletic, strong, and energetic as these guys.
Anthony "Inatural" Alderman, 53 in the video (currently 59) demonstrates incredible strength as he goes through his exercise routine in an outdoor calisthenics gym.
9-Minute Cardio Jump Rope Workout With Toni Mitchell
If you're looking for a nice brief cardio routine, check out this video from a popular vegan fitness coach Toni Mitchell.
If you're trying to lose weight, as a bonus video, check out Toni's 5 things to avoid doing on a weight loss journey.
Recipe of the Week: Socca
To recover from today's busy vegan workout edition, let's grab something to eat.
Today's suggestion is socca (also known as farinata), a traditional Mediterranean chickpea flour flatbread. It's perfect grain-free and protein-rich alternative to regular bread.
With a high amount of both protein and fiber (20 grams of protein and 10 grams of fiber per 356 kcal), it's much more filling than regular bread. I like to eat it with dips, for example cashew dips.
How did I do? Hit reply and let me know. I’m looking forward to your feedback, suggestions, and any questions you may have.
All the best,
P.S. Help Smart Vegan Athlete grow by forwarding this email to your friend and encouraging them to sign up!
All past issues are available on the site.
Featured image: https://unsplash.com/photos/xB4ExGcUai0