WHAT WE DO
Physique-friendly vegan recipes and training and lifestyle tips.
Online personal training including custom vegan meal plans and group training. In-person training at our Richmond, Virginia studio.
Our guide to achieving your best physique on whole plant foods, available in print or as an e-book.
Meet up with us at an upcoming event.
Like many bloggers, we don’t write all our content in any one place, and over time our audience of readers changes and older content can get forgotten. With this in mind I spent some time this week looking through some of my older articles and came across one published by One Green Planet a couple[…]
Summer Squash and Corn Chowder Who says you can’t have a chowder in summertime?! The key to creating a summer soup that packs a punch of flavor, as well as that familiar comfort we experience in winter is incorporating fresh elements such as garden herbs like basil, thyme, and scallions. Another[…]
So you may have heard of flax seeds, and even that they’re really good for you, but do you know why you should be eating them? In addition to their high omega-3 fat content, flax seeds pack a nutritional punch that should be part of your daily regimen. In my latest article on the[…]
Well. it’s not really a recipe – rather a guide, because it’s so simple. And fortunately, someone else did most of the work to uncover the mystery of the Chipotle sofritas sauce – I just tweaked it a bit to make it oil-free and with just the right amount of heat. Here’s the breakdown: I[…]
by Forest Crosbie In Part 1 I outlined my preferred resistance training split, and discussed a bit of the philosophy behind it. No matter what split you follow, however, I believe that any well-rounded program should make lower body training a top priority, worthy of its own dedicated workout. The muscles of the legs are[…]
Do you ever feel like you don’t know where you’re going in fitness, or that you’re just spinning your wheels? Maybe a new approach is in order, and you can jump start your motivation and progress by a simple shift in thinking, and adjusting this important variable: frequency. In my latest article for Sunwarrior, I[…]
We’ve just returned from another great Vegetarian Summerfest – thank you to everyone who attended our presentations! Our most popular class is always Prehab and Rehab, and we think it’s wonderful that so many are interested in incorporating this simple routine into their weekly (or daily) fitness to improve posture and range of motion and to[…]
by Forest Crosbie In the hierarchy of bodybuilding regimens there are a variety of tried and true training protocols, ranging from training one muscle group per day as in the classic “bro split,” to performing total-body workouts up to 3 or 4 days per week. My personal favorite is a 3-day split routine, which[…]
Getting this series of posts up has taken longer than expected! But I think the excuse of having our second child (Maxine Cleopatra Torres-Tresize, born 11/14/2015) is a good one! I’m still working on and around many of these injuries and I’m still eager to share my experience with the hope that someone reading this[…]
In my last post I discussed all the injuries I was forced to overcome in the last year and some broad strategies on how to go about doing so (start small, build slowly). In years past I’ve suffered numerous injuries, ignored them for too long, and then tried to rehab them way too aggressively. Don’t[…]
Pie crust, although delicious, is often what turns an otherwise healthy fruit pie into a gut bomb of fat. This is the most recent update to a pumpkin pie recipe I’ve been sharing here for years – so far, it’s been the firmest, most delicious incarnation of all! And the best part is that it’s[…]
It’s now nearly 7 weeks past my WNBF Pro Physique debut and over the past two months I’ve been laying plans for my off-season and setting goals for 2016. Designating a period of recovery and focusing on rehabilitating past injuries as I trained over 2015 has been well worth any frustration that came with the extra care, time[…]
We’re expecting our second (vegan) child any time now after a second, so-far successful vegan pregnancy. But this post isn’t just about training for pregnancy or childbirth – even though that in itself is kind of a novel idea! Derek and I both have completely transformed our approach to fitness, both for ourselves and clients,[…]
We’ve just returned from a trip to Manhattan NY where I competed in my debut Pro Men’s Physique Contest! It was a short and busy trip, and there was stiff competition so I’m very happy to share that I placed 2nd! I was the only vegan competitor to my knowledge out of 108 athletes, so[…]
Derek has been sharing his personal journey as a vegan athlete with Bite-Size Vegan over the past weeks, and his most recent interview covers the bean shake that we have used ourselves and with clients so successfully over the years as a way to get in more nutritious whole plant foods every day! Be sure[…]
It’s been a long time since I’ve shared a progress update! I’ve been training consistently, but my training has changed dramatically over the last 6 months. Ever since shortly after my Men’s Bodybuilding victory in 2013 with Team Plantbuilt I’ve had multiple injuries to work around, which is why I changed to Men’s Physique in 2014[…]
We eat banana ice cream every singe day, for real! There are some special occasion ice creams shown in my little meme up there: sweet potato-banana with Ricemallow fluff and pecans, rocky road with vegan marshmallows and chopped dark chocolate almonds, strawberry with fresh strawberries a date-cashew topped whole wheat, fat-free cupcake, and mint chocolate[…]
I grew up on Kraft macaroni and cheese (unfortunately), and have never stopped loving creamy pasta dishes over my 14 years as a vegan. I have created many variations on this theme – lots are archived under the recipe index – but this is by far my favorite. It has all of the richness and[…]
I keep hearing all these complicated and different ways to lose weight. So I wanted to write this series of articles to help simplify what makes a successful weight-loss plan. Someone’s plan doesn’t need to be complicated to be successful. If someone sets up extremely restrictive or complicated rules, it’s easy for them to[…]
Whether you’re a gym newbie or a veteran of the iron, we all want to make sure our time in the gym is being spent as effectively as possible. In my years as a competitive athlete and trainer I’ve found a lot of things that work well, and many things that don’t… Based on research[…]