Marcella – Vegan Muscle and Fitness

5 super simple ways to add vegetables to your diet

One of the best things you can do to extend your healthspan (time spent not just alive, but healthy) is to increase produce. About 2/3 of our plate at any…

Dessert Recipe

Supersized Vegan Olive Oil Tahini Chocolate Chip Cookies

Healthier than the butter-sugar-and-white flour variety, but still definitely a special treat rather than health food 😄. They are the everlasting gobstoppers of cookies, according to our 8 year old,…

Workout

Plant-based workouts in the time of corona, March 22nd

Our gym, Root Force Personal Training, is closed due to COVID-19. We actually shut down ahead of stay at home orders, because we have common sense and older clients. Derek…

Dessert Plant-Based Hacks Recipe

Air donuts (low sugar low fat recipe)

I call them "air" donuts since they are cake-like and a vehicle for toppings so they satisfy that donut craving...but with no fat or sugar. The key ingredients? Club soda…

Breakfast Recipe

Portable Oatmeal: Easy Plant-Based Breakfast for Busy Days

We've been eating oatmeal for breakfast for over a decade, and we're not bored yet! Not only are there a bunch of options to choose from for the grain itself…

Bodybuilding Contest Prep Fat Loss

Another Plant-Based Bodybuilder is Born

Plant-based bodybuilder --> Plant-based figure competitor, to be exact! Kalie's experience: She went vegan, reduced her protein intake, and ate a moderately high carbohydrate diet and still kept her strength,…

Breakfast Lunch Main Dish

Plant-Based Groceries Made Cheap and Easy

Welcome to the details behind my earlier post: How We Saved 7000 Annually on Our Plant-Based Grocery Bill! In that post, I talked about the year we spent tracking our plant-based…

Plant-Based Hacks

How We Saved $7000 Annually on Our Plant Based Grocery Bill

We eat a whole foods plant-based diet and, not only that, we eat a LOT. With pro vegan bodybuilder Derek consuming about 4000 calories a day, and two vegan kids…

Vegan Travel

Vegan Berlin

Berlin has long ranked as an über vegan-friendly city, so when we the stars aligned to give us an overlapping school and university spring break plus cheap air fare to…

Main Dish Recipe

Vegan Pizza with Aquafaba Cashew Cheese Sauce

I've been on a vegan pizza rampage lately - today I even made vegan stromboli stuffed with spinach and homemade cashew cheese! Not only was it delicious but it also…

Plant-Based Hacks Recipe

3 Meal Services That Make Plant-Based Cooking, Shopping, and Eating Easier Than Ever

First, I'm not compensated or commissioned in any way for sharing these plant-based menus options with you (I wish). These are just great, convenient ways to overcome hang-ups about transitioning…

Breakfast Nutrition Recipe

Plant-Based Breakfasts for Vegan Bodybuilders (and Everyone Else)

...or anyone who wants to eat simple whole foods that build and maintain a lean physique! The skyrocketing popularity of vegan foods (yay) means that there are more and more…

Bodybuilding Fat Loss Research

Marcella’s Latest Research Published in the European Journal of Applied Physiology

We're always experimenting on our own bodies here at VM&F, trying to find the best strategies for achieving fit, functional bodies on a whole foods plant-based diet. I've been lucky enough…

Breakfast Dessert Recipe

Vegan Low Fat and Sugar Cinnamon Rolls as Good as the Original

What's the secret to sugar free vegan cinnamon rolls that taste AS GOOD as our old sugar-laden favorites of yore? Erythritol! You can learn more about this sugar alcohol that has zero…

Events Fitness Rehab

Healthy, Happy Hips

Ever wonder why your lower back gets tweaked during squats, or why you can't seem to get low enough? Big compound lifts (and the functional movements of daily life) need…

Bodybuilding Contest Prep Events

Plantbuilt 2017: Results and Plans for the Future

We've just returned from meeting up with the Plantbuilt team of vegan athletes! There are so many great recaps of the event (32 medals, world record broken, one pro card…

Contest Prep Fat Loss Transformation

Bikini Competition Prep As a Vegan Mom – Eight Weeks Out, Can I Make It?

It seems so long ago since I posted about training for my second pregnancy like any athlete trains for an event. I guess because it was - our daughter is…

Bodybuilding Fat Loss Transformation

From 12 Protein Shakes a Day to Whole Plant Foods – Think He Lost Muscle?

We know it can be scary to move away from protein supplements to whole foods, and to eat more carbohydrates when one's goal is to gain muscle...well, that's practically against…

Holiday Main Dish Recipe

Vegan Sweet Potato Shepherd’s Pie

Winter is coming, and aren't we all entitled to comfort food without the unhelpful added fats and sugars? Here is my take on Shepherd's Pie, chock-full of protein from…

Main Dish Recipe Soup

Oil-Free Plant-Based Summer Squash and Corn Chowder

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…