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.
Here you'll find delicious, whole food plant-based recipes that are goal-friendly, training tips that will help you improve your quality of life and avoid injury, and lifestyle tips about everything from competition prep to vegan pregnancy and raising vegan children.
We seek to promote a fit and active plant-powered lifestyle and shatter the perception that strength and athleticism can't be achieved with a plant-based diet - the mission: to generate as many fit vegan role models as possible to get the message across that a plant-based diet isn't a handicap in the world of athletics - it's an advantage!
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[…]
We just returned from the Holistic Holiday at Sea and again had an awesome time! As usual the food was wholesome, the presenters were excellent and the ports were beautiful, AND the group has clearly grown over the last few years which we’re very happy to see. We ran into a lot of old and[…]
Recently, we appeared on regional CBS6 to promote Meatless Mondays and share as much as we could about the benefits of going 100% plant-based in the 10 minutes of air time we had! I also shared this recipe for white bean chili – a revamp of a recipe I posted a few years ago that[…]
– By Max Seabrook Coffee is the 3rd most commonly consumed drink in the world (excluding water). But is it healthy? Or are some people correct to avoid coffee altogether? In this article I’ll address some questions concerning why someone might avoid or consume coffee, and if drinking this beverage is something we should be doing.[…]
Hot soup is wonderful in the winter. In the warmer months, we always have a big bowl of banana ice cream (frozen bananas blended with cocoa powder) with our standard lunch of a large green salad with tofu strips or beans, but when it gets cold out, soup is more appealing! Soup is an[…]
Since the holiday season is upon us and most of you reading this are very pressed for time I wanted to share a trick I’ve used with myself and clients to get a grueling workout done in under 30 minutes. The two exercise workout is not something you should do every day (though you could),[…]
Running and Caloric Restriction Go Up Against A Plant-Based Diet for Obesity and Cancer Prevention: Three Enter, One Leaves
Some recent research is supporting the (to us obvious) conclusion that a plant-based diet is superior to other methods of obesity and cancer prevention. Why is this information important? By 2030, over 50% of the US population is expected to be obese, and obesity-attributable disease is projected to rise by 6-8 million cases of diabetes,[…]