How to do Body Beast on a 100% plant-based, vegan diet. Say what? YES! It is possible to build muscle AND follow a traditional bodybuilding diet while still remaining vegan, it just requires a little creativity! Since the bulk of most traditional bodybuilding diets are based around meat, eggs and dairy, most people would think it's not possible to make them vegan. But I'm about to show you how easy it can be! 

When Scott and I did Body Beast last fall, we wanted to follow the meal plan as close as possible, while still remaining 100% plant-based. While it did require a little tweaking and some calculations, we were able to follow the plan and had AMAZING results! See for yourself! 

The Body Beast meal plan is broken down into three phases; Build, Bulk and Beast. For all three of the phases, there are calculations to figure out your daily caloric needs, each phase's meal plan is broken down into different portions (ie. 5 starches, 2 legumes, 4 veggies, etc. per day) and (most importantly!) it also breaks down the your day's nutrition into the macro nutrient counts (protein, carb and fat %'s). While you could follow the Portion Charts, it would be extremely difficult to make proper substitutions for each category, and especially difficult to maintain it for a full 90 days. So we're going to focus on the macro nutrient counts. 

Following the macro nutrient counts is much easier than it sounds. There are so many nutrition tracking apps out there. All you do is enter or scan your food, and it tells you everything you need to know. We used the myfitnesspal app. (My user name is JulieJeep. Feel free to add me!) You can adjust your daily calorie goals on myfitnesspal from the app, but to adjust the macro %'s you need to log in from a computer. Just go to www.myfitnesspal.com and once you're logged in go to Goals then Change Goals and select Custom. From there you can adjust your daily % goals for protein, carbs and fat, as well as your calories. You can also adjust your daily sodium goals, which will come in handy if you decide to do Body Beast's one week Competition Plan once you finish the Beast phase. (Which we did!) 

So now that you know how to track your nutrition, here's how to veganize the supplements! There are a few different Body Beast supplements; Hardcore Base Shake, Fuel Shot, MAX Creatine and Super Suma. Only the MAX Creatine supplement is vegan, so this is what we used to create the others. I should also add that we continued to use vegan Shakeology daily while doing Body Beast. 

I hope that helped break down each individual supplement and how to make a vegan version. Here's how we put it all together to make the Body Beast Post Workout Drink!

If you've been thinking of doing a muscle building program like Body Beast, but aren't sure where to start as a vegan, or would just like to connect with other like minded people, sign up for our free coaching here and we'll get you added to our facebook accountability group! Trust us, we know what it's like to be a vegan surrounded by a bunch of non-vegans in the fitness world. We'll help you get through it! 

Fall is in the air and that means one thing... FIGS are in season! Figs are a power packed little fruit, containing fiber, calcium & iron, Vitamins A, E & K and antioxidants and they also help lower blood sugar. Today's Meat Free Monday recipe was inspired and adapted from the cookbook The Vegan Table by Colleen Patrick-Goudreau. We paired her Braised Figs with Arugula salad with some simple portabello mushroom caps. 

Braised Figs with Arugula salad

1 Tbsp non-dairy butter (such as Earth Balance)
1 tsp granulated sugar
10-12 figs, halved, stems removed
4-5 Tbsp balsamic vinegar
1 bunch baby arugula (we actually each get our own container!)
1 Tbsp olive oil
juice from 1 lemon
salt & pepper

In large saute pan, melt butter and sugar. Place figs face down in pan and cook for 3-5 min. over med-high heat. Remove from heat and pace figs on plate, face up. (Depending on your dietary concerns, the non-dairy butter and sugar could be omitted,)

In the same skillet, heat balsamic vinegar until bubbly, then reduce heat and simmer 4-5 min. until vinegar is reduced by half. Remove from heat.

In a bowl, toss arugula with olive oil and lemon juice to coat. Sprinkle with salt and pepper. Heap arugula on plate, arrange figs over top and drizzle with the balsamic reduction.

Portabello Mushroom Caps

6 small or 3 large portabello mushroom caps
Brags liquid amino acids
onion powder
garlic powder

Remove stems and underside of mushrooms. Cook all ingredients in a skillet over med-high heat about 6-10 min, flipping the mushroom caps half way through cooking. Large mushroom caps can be left whole, or sliced before cooking. 

If you try this recipe be sure to comment below and let us know what you thought! 

Chances are you've heard of both quinoa and tabbouleh before, but aren't really sure what either one is. Quinoa has gained popularity over the years, and was even featured in a recent NFL beer commercial. It's a complete protein and is a good source of fiber, phosphorus, magnesium and iron. It's also gluten-free. Tabbouleh is a middle eastern salad typically made with bulgur wheat. By using quinoa in this tabbouleh instead of bulgur, it's suitable for people who are eating gluten-free. 

1 cup dry quinoa, cooked according to package directions
1 cucumber, diced
3 roma tomatoes, diced
green onions, chopped
1 bunch parsley, chopped
handful fresh mint, chopped
juice from one lemon
sea salt

Cook quinoa according to package directions. Let cool, mix in all other ingredients. Variations: garlic, cinnamon, shredded carrots, olives

Serve in lettuce wraps. Makes 4 servings.  

Per serving:
Calories: 209
Total Fat: 2.8 g
Cholesterol: 0 mg
Total Carbs: 36.1 g
Dietary Fiber: 1.8 g
Protein: 8 g

It's that time of year again... Pumpkin EVERYTHING!!! The only problem with that is... it ends up making you look like a pumpkin! :0 

Don't spend this winter hiding behind big sweaters. Make this the winter you TAKE CONTROL of your nutrition, even through the holidays! I know this time of year is busy, but that doesn't mean you have to sit back and let your health spin out of control. 

Nothing is faster or quicker (or healthier!) to make and eat than a green smoothie, so I'm going to be offering a 15-day green smoothie challenge to help you stay on track! All you'l need to do is replace one meal a day with a green smoothie made with Shakeology (the meal replacement I use every day). There are 5 delicious flavors to choose from. You can do any workout you like (or none if you're not at that point in your journey yet). I'll be providing more than enough recipes and support along the way! 

How amazing are you going to feel when you don't have to worry about losing your "winter weight" in the spring!?!?!

And a BONUS... I usually cap my groups at a certain # to keep them small, but this one is going to be open to EVERYONE! So grab your friends and let's get healthy this fall!!! And since each bag of Shakeology comes with a 30-day supply, this would also be a great time to inspire a friend and split the bag, but beware, once you try Shakeology, you won't want to share it with anyone! 

The 15-day green smoothie challenge officially kicks off Oct. 19th, so you only have until this Saturday, Oct. 12th to order your Shakeology so you have it in time! (And my little secret, be sure to choose the "auto ship" option when you order. That way you'll get free shipping and you can cancel it at any time!) 

There's been a lot of talk about Shakeology in my challenge groups lately so I wanted to write a post to explain both HOW I feel about Shakeology and WHY I feel the way I do. I will start this by saying that yes, I am a Beachbody coach. Yes, I get paid for selling Shakeology. I also get paid for selling a plethora of other nutritional supplements, meal replacements, vitamins, nutritionals, bars, etc. through Beachbody. But, I bet you didn't know that. Why? Because I don't use them myself. When I started coaching, doing this as a full time job was the last thing on my mind. You see, I am a Beachbody coach, first and foremost, because I want to HELP people. If I wouldn't use a product myself, I'm not going to recommend it to others. If I believe a product is going to improve your health and get you the best results possible, you're going to hear about it. A lot. Am I going to push it on you? No. When you tell me you want to get the best results ever am I going to recommend it? Hell yes! Because my ultimate goal is to help people, I also don't require people to be using Shakeology, or to even doing a Beachbody workout, to be in my challenge group, which a lot of other coaches do. I'm here to support you no matter what workout you're doing and no matter what your diet looks like.

Which brings me to my next topic, taste. I know I don't exactly eat like everyone else, but I seriously LOVE the taste of Shakeology. I started using vegan tropical Shakeology when it first came out in early 2012, and in June 2012 when vegan chocolate Shakeology came out I added that flavor in, also. The first week or so, I'll admit, the vegan chocolate had a "green" taste to it, but you know what? I still loved it! You know why? Because I knew just what was in it and what it was doing for my body. When you stop looking at foods as "pleasure items" and start looking at them as what they're meant to be, FUEL FOR YOUR BODY, your thoughts and tastes change. I stopped eating cheese and dairy 4 years ago this month. Literally if you had told me one month before that that I'd never eat it again, I would have thought you had lost your mind. I get asked all the time how hard it is and if I crave it, and honestly, it's so much easier than I ever would have thought for one single reason, I educated myself to the benefits. That's it! When you EDUCATE YOURSELF TO THE BENEFITS of the food you're putting in your body (or not putting in your body!) you begin to look at it in a whole new light. Cheese didn't turn into an "I CAN'T eat that but I want it" food, it turned into an "I could eat it if I wanted, but I know the health benefits of NOT eating it" food. That's the same with Shakeology (only I still swear it tastes great!) When you educate yourself to the benefits of Shakeology, you look forward to it. You know you're NOURISHING YOUR BODY. You know you're taking that extra step toward your health and your results. If you're looking for a milkshake, go have a milkshake. If you're looking for great tasting nutrition, then have a Shakeology!

When you educate yourself to the benefits, you slowly start to see just what is in Shakeology. There are numerous other "health shakes" on the market, too many to count, that probably cost a lot less and taste a lot better. If you're only looking for taste and cost, then by all means, buy them! BUT, when you truly put your HEALTH first, and flip over the bag of Shakeology and COMPARE it to the rest of the shakes that are out on the market, you'll very quickly see that there is NO comparison. I can't stress this enough, there is no other whole foods meal replacement shake on the market that even comes close to the nutrition you get from Shakeology. That's it. Shakeology has over 70 superfoods, antioxidants, wheatgrass, maca, digestive enzymes, pre and probiotics, the list goes on. When's the last time you priced out wheatgrass, maca, digestive enzymes or probiotics? If you were to buy just those four ingredients separately to use daily you would already be spending well over what you'd spend on Shakeology in one month. And when's the last time you tasted wheatgrass or maca? Let me tell you, Scott and I have eaten some pretty nasty things in our day in the pursuit of health, including wheatgrass and maca. I get the shivers just smelling wheatgrass, and there is no concoction big enough that I've been able to make to mask the taste of maca in a smoothie. And you're telling me I can get both of these in Shakeology for a fraction of the cost AND it tastes great! You better believe I'm choosing Shakeology. And if it didn't taste as great as it does? With all those benefits, I'd still be crazy NOT to drink it. 

All this, and I haven't even gotten to the benefits yet! So many people see so many benefits when they use Shakeology DAILY. (Notice I said daily, NOT when you remember, not when it's convenient, DAILY.) This is why I don't give out Shakeology samples anymore, one try isn't going to tell you anything. You need to use it daily to see the benefits. Just like eating healthy or working out for one day isn't going to make you lose a year of weight gained, Shakeology also has a cumulative effect. Some results are going to be subtle. My hairdresser kept telling me for months how she couldn't believe how long and healthy my hair was getting. It wasn't until one day she said, "Ok, I've got to know! What hair vitamins are you taking?" Then it dawned on me, it was Shakeology! I've noticed my skin clear up, I have more energy, I don't have as many cravings. For others it's drastic. One of my challengers dropped her cholesterol by over 50 points once she started using Shakeology and working out with TurboFire. Others have been able to get off of prescription medications, including diabetes medications, lower their cholesterol and blood pressure, and improve their digestion. 

So, what's your health worth? What ARE you spending $4 a day on? Are you going out to eat for lunch? Are you stopping at Starbucks in the morning? Maybe you're not spending $4 a day, but what about $28 a week? Are you going out for drinks on the weekend? Are you getting a manicure or pedicure? Buying some new clothes? The price of Shakeology may seem like a lot up front, especially because when's the last time you bought 30 days worth of meals at one time, but I promise you, your health is worth it. YOU'RE WORTH IT! People are so quick to spend money on menial things that will be gone in no time, and will not effect their lives in any positive way in the long run. Forget about short term gratification. Stop putting a dollar sign on the importance of your health. VALUE YOUR HEALTH! 

Sorry if this was a little longer than most of my posts, but I really wanted to make sure you understand just what Shakeology is, and why I'm so passionate about it. If YOU'RE ready to INVEST IN YOUR HEALTH, comment below or message me here and I will get back to you asap and answer any other questions you may have about Shakeology! 

Tomorrow is Day 1 of Body Beast for Scott & I and I can't wait!!! Body Beast is a new program that just came out this spring and is like no other Beachbody program on the market. It's main goal is to put ON weight in the form of muscle. It is completely geared towards men, but the more people I talk to I am finding more and more women doing it. 

Scott is going to do the Huge Beast schedule and I'm going to do the Lean Beast schedule. From what I can tell so far our schedules should be about the same with the exception of about 1 workout each week. 

Scott's looking forward to putting on some size. He has been running a lot this summer, and while he is still very muscular, he's leaned out a bit more than he'd like. 

I have a few goals...

• put on muscle
• get abs :)
• prove to women that lifting heavy won't make you "bulky"
• do unassisted pullups
• prove that a vegan can put on muscle
• be in the Body Beast infomercials 

We're planning on following the meal plan perfectly... which, as you can imagine, can be tough for two vegans. A majority of the meal plan is made up of meat and eggs, and it discourages the use of soy because of it's effects on estrogen, testosterone and metabolism, so tofu is out. We're also planning on taking the Body Beast supplements... with a few tweaks and replacements to the non-vegan ones (I'll post the supplements in a future blog once I see how they work). So far it looks like it's going to be doable with some prep work and planning ahead, but if we get into it and find we're living off of protein powders then we may rethink things as we go. According to the meal plan, I'm supposed to have 9 proteins a day and Scott is supposed to have 13. Thankfully, each serving of Shakeology counts as 2 proteins and a fruit, so we'll each be having 2 servings of Shakeology a day to count as 4 proteins each.

I can't wait to get this started and share my results with everyone! Beast up!

Q: Are you eating real food?
A: Yes! This is not a cleanse where you are only drinking cayenne pepper and maple syrup and it's not a juice fast. You will be eating a whole-food, mostly plant-based, clean eating diet. The recipes in the Ultimate Reset are simple, yet delicious! Don't believe me? Just check out these actual pictures I took of the food I ate when I did the Reset!

Q: Will I be hungry while doing the Reset?
A: The portions are surprisingly larger than than you would expect for a cleanse, but you are not leaving each meal feeling full or stuffed. This may be a new feeling to you if you're used to eating to maximum capacity. For me, it made me realize what true hunger felt like. It also made me realize how often I eat without thought and how much I ate when I was bored, tired and "just because". I physically had enough food, but mentally it took some getting used to. 

Q: Is the food expensive?
A: Yes and No. The first week a good portion of the shopping list is made up of staples; olive, sesame and coconut oils, Bragg's liquid amino acids, miso, three different vinegars, quinoa, millet, rice cereal, spices, nuts, seeds, etc. These are things that you need for the Reset, but that will also last you much longer than the 21 days and become staples in your cupboard. I was fortunate enough to have a few of them on hand already, but if you don't have any to start they can quickly add up. After the first week, the shopping lists are mostly fresh fruit and vegetables, so it's not as bad. Don't forget, during the Reset you're also not going to be going out to dinner, picking up fast food for lunch, stopping for happy hour drinks, or buying your usual coffee or latte in the mornings. Those are things that add up quickly so you may find you are actually saving money doing the Reset. But seriously, even if it is more expensive, it's for your HEALTH so it's TOTALLY worth it!

Q: What kind of results can I expect?
A: Everyone's results are going to be different, but common results of the Ultimate Reset are weight loss, increased energy, decreased cholesterol and blood pressure, decrease in cellulite, better digestion, improved sleep patterns, improved allergies, clearer skin, better mental clarity, more stable blood sugar levels, stronger immune system and decreased inflammation and arthritis. The Ultimate Reset will soon be cited in a peer-reviewed medical journal for it's efficacy in addressing cholesterol and Type 2 diabetes. Here are my personal results from the Ultimate Reset. 

Q: Can I have caffeine or smoke while doing the Ultimate Reset?
A: No. The point of the Reset is to rid your body of toxins, so ingesting toxins while doing the Reset would be counterproductive. During the Reset you are aiming to bring your body back to an alkaline state and coffee is very acidic. You may experience a headache for the first few days if you are used to drinking coffee, but by the end of the 21 days you will find that you no longer need the caffeine boost and that your energy levels are actually higher without it.

Q: Can I workout while on the Reset?
A: No. While on the Reset you want to give your body a break to let it rest and repair itself from the inside out. Exercise causes a break down of muscles and a build up of lactic acid. If you workout while on the Reset your body will be spending it's time repairing tissue and flushing out lactic acid instead of healing and repairing itself.

Q: I'm already vegan, but I see the first week of the Reset has meat and dairy. Can I make substitutions? 
A: Yes! Once you purchase the Ultimate Reset you can log on to www.ultimatereset.com and there you will find the vegan meal plan for week 1 of the Reset. Weeks 2 and 3 are already vegan so there is no need to adjust either of those weeks. Click here for the updated vegan shopping list for week 1. I was vegan prior to doing the Reset so I can personally help you make the necessary adjustments during the first week.

Q: Can I make my meals in advance?
A: Yes. I made most of my meals the night before. That way when I woke up in the morning I just had to grab my food and head to work. This planning ahead was the key to my success with the Ultimate Reset. 

Q: What are in the supplements?
A: During the Reset you will be taking 6 supplements; Mineralize, Oxygenize, Optimize, Alkalinize, Detox and Revitalize. Some you will be taking for the entire 21 days, some for just one phase of the Reset.

• Mineralize is pure crystal salt and contains up to 84 natural minerals and elements. It is added to your drinking water every day during the Reset.
  
• Oxygenize is a source of supplemental oxygen. It comes in a dropper bottle and is taken 3 times a day before meals for the entire cleanse. 
  
• Optimize is a blend of enzymes that you take 3 times a day before meals for every phase of the Reset.
  
• Alkalinize is a greens powder that helps bring your body back to a healthy pH. It is mixed with water and drank once a day every day of the Reset.
  
• Detox is a mix of fiber-rich seeds, herbs and bentonite clay which is used to draw toxins out of the colon. It is mixed with water and taken three times daily during Phase 2.
  
• Revitalize is a probiotic and prebiotic which is taken 3 times daily before meals during the last phase of the Reset.
  

Q: Do I continue taking supplements after the Reset?
A: Whether you decide to continue with the supplements after the Reset is up to you. You may decide to continue taking just one supplement, all six, or any combo of them. Each supplement has dosage instructions for both during the Reset and for maintenance. 

Q: Does the Ultimate Reset come with support?
A: Yes! I will be there to guide you along the way and answer any questions. I will also add you to a facebook group with other people who are also doing the Reset. You will not be doing this alone! 

Q: What do I do before and after the Reset?
A: Before the Reset you should start cutting back on your use of coffee, alcohol and processed foods. This will make the transition into the Reset easier. After the Reset you will want to slowly start reintroducing foods back into your diet over the course of the next few weeks, starting with grains the first week, beans the second week, and animal products the third and fourth weeks, if you decide to add them back in at all.

Q: Can I drink Shakeology while on the Reset?
A: Only vegan Shakeology can be used while on the Reset and only using these approved recipes. 

• Phase 1: 1 scoop in place of breakfast
  
• Phase 2: 1/2 scoop in place of breakfast
  
• Phase 3: 1/2 scoop in place of snack

Personally, I didn't use Shakeology during the Reset. While Shakeology is minimally processed and considered a raw food, I wanted to eat as many whole foods as possible during the cleanse. I added vegan Shakeology back into my diet the first day post-Reset. Whether you chose to use Shakeology during your Reset or not is your personal choice.

Q: It's Day 12 and I just ate the Mediterranean Roasted Beets. Is my pee supposed to be this color?
A: Yes! I grew up eating canned beets, but I remember the first time I ever ate them fresh. The first thing I did was run to the computer and Google "beet pee". And just wait till Day 14. Beet poo.

Goals during and after the Ultimate Reset:

• Eat as many raw, fresh, chemical-free, unprocessed foods as possible
• Breathe as much fresh air as you can
• Drink plenty of good-quality water
• Chew your food thoroughly
• Remove or reduce stress from all the areas of your life that you can
• Get out into nature
• Make healthy choices a habit
• Find time to do what you love
• Laugh more
• Give thanks

Everyone's heard of the Master Cleanse where you drink nothing but water with cayenne pepper and maple syrup, or the Cabbage Soup Diet or the juice fast or all the others on the market so it's not surprising that the #1 question I was getting asked while doing the Ultimate Reset was, "So what are you eating?" Well, here's the answer!

Day 19! First off I just want to say how big of a deal this is. You see, two February's ago Scott and I did a 21-day cleanse. It was similar to the Ultimate Reset in that it focused on clean eating, whole foods and no or limited gluten, dairy and meat. It also recommended the use of probiotics and digestive enzymes. Unlike the Ultimate Reset, it didn't come with any of the supplements (which ended up costing over one hundred dollars more) and it only had meal "suggestions" and no detailed meal plan, which let to poor portion control. 

One of the key things it also lacked was the support. I'm not going to lie, there are days I didn't feel like doing the cleanse anymore. I felt great, I just didn't feel like prepping the meals and it really put a damper on my weekend plans. Knowing that I had an online support group there for me with people all over the country going through the same things I was really helped keep me on track. I also have been posting my photos and updates on my personal facebook page and my Henderson Fitness fan page. Knowing that others were watching what I was doing and commenting on my posts has made a big difference, too. So to all my online followers, "Thank you! You've helped keep me motivated and you didn't even know it!"

My results were another big difference. So far with the Ultimate Reset I have lost 6.4 lbs and 2.5% body fat after the first 2 weeks. My first cleanse? I lost maybe 2 or 3 lbs and only made it to Day 18 before Scott and I went to Pizza Plant for vegan pizza and beer. So ya, Day 19 (and all the support!) is a big deal! 

I'm happy to say that this weekend went smoother than last. I surprised Scott with LL Cool J tickets Saturday night (his first rap concert!) and we went to the annual Clarence Labor Day fair Sunday night. Between all the smoke at the concert and the dust at the fair I have done nothing but sneeze these last 2 days. This is by far the worst I have felt on the Ultimate Reset and ironically it has nothing to do with the cleanse at all. We also had a few people come out for a group run on Sunday morning, including a first time runner! Since I can't workout while on the cleanse I followed behind everyone on roller blades. 

I can't believe I only have 2 more days of the cleanse left! I'm excited to add Shakeology back into my diet.  I could have had vegan Shakeology for some of the snacks during the Reset, but I tried to eat as few snacks as possible. I'm also looking forward to working out again. In fact, we just ordered our new program tonight and we're planning on starting it in about 3 weeks.... Body Beast!

There's also still time to join our new Challenge Group starting September 10th. You'll be added to a private facebook group with about 10 others to help keep you motivated (support rocks!). After 90 days the person with the best transformation will win $100! The only requirement is that you're using a Beachbody program. Shakeology is not required, but will help with your results. If you already have a fitness program, great! If not, you can purchase a Challenge Pack which comes with one month of Shakeology and will save you a bunch of money. Send us a message if you want in! If you're not ready for this Challenge, we have an ongoing group we can add you to at any time for the support.