Vegan Proteins Online Coaching

My full day of eating high-protein vegan meals - 140g protein! Just winging it on a busy work day! (Don’t forget to save this post for later and like it if you found it helpful! 💜) It’s not a good idea to copy someone else’s macros, but I want to show you a very realistic day of getting in 140g of vegan protein in WITHOUT protein powder (theres nothing wrong with it, I just prefer to chew my food). This was 1900 calories, 140g of protein and 45g fiber. The big thing is that, aside from the tofu at dinner that I had leftover from the day prior, nothing took more than 5 minutes to prepare. And we have two servings of fruit, about 6 servings of veg (big portions), a serving of beans and a serving of whole grains in there. Yes, this relies on some conveniences, but this was all the free time I had today, and this is how I make it work. Or, if you are a vegan who’s looking for one-on-one coaching and you have a specific fat loss or body composition goal you’re working on, shoot me a message and we can get you started on the right path today. We work with vegans all around the world and of all ages who want to get in the best shape of their lives, but are not sure exactly how to do so. Can’t wait to chat with you 🥰 #veganproteins #musclesbybrussles #veganhighprotein #veganfdoe #veganbodybuilding #vegancoach

But don’t worry! There’s a solution for that… Eating in Too Steep a Deficit: A calorie deficit is essential for weight loss, but too much can slow your metabolism and increase binge eating risks, harming your progress and mental health. Aim for a moderate deficit to maintain metabolism and adherence. 🥗⚖️ Not Lifting Heavy Enough: While cardio is beneficial, it shouldn’t be your sole focus. Lifting weights is key to preserving muscle during weight loss. Embrace weight training to avoid muscle loss. 🏋️‍♀️💪 Balanced Diet: A vegan diet can be nutrient-rich with careful planning, but including items like seitan, tofu, and mock meats alongside whole foods ensures you meet your macronutrient needs and avoid muscle loss. Aim for balance. 🍏🍪 If this is something you’re struggling with and you want more details, shoot me a message! #veganproteins #musclesbybrussels #veganstrong #plantbuilt #veganbodybuilding #vegannutritioncoach

Isn’t it weird when someone says they have to keep going back to 1200 calories because that’s the only thing that’s worked for them? But if it actually worked, they wouldn’t keep needing to go back to it? As a vegan coach who lost nearly 100 pounds and has kept it off for 20 years, I cannot say this enough: Long-term success isn’t about temporary fixes or drastic measures. It’s like putting a band-aid on a bullet wound. Find something you can see yourself doing forever - or keep finding yourself in this exact position in 6 months. #veganproteins #musclesbybrussels #veganstrong #plantbuilt #veganmusclebuilding #veganstrongteam #vegannutritioncoach #veganiiifym #veganmacros #vegantrainer #highproteinvegan #veganmealplan #veganwomen #lowcarbvegan #veganswholift #ketovegan #plantpoweredathlete #vegandaily #vegancoach #veganchallenge #nomeatnoproblem #veganketo #veganbodybuilder #vegantips #vegannutrition #veganmealprep #veganmuscle #fortheanimals #veganbodybuilding #veganmealprep

Coach Ben here, two weeks out from a natural bodybuilding competition—close to as lean as you can naturally get. And guess what? Even now, the muscle still jiggles when fully relaxed. You ever throw your feet up on the dashboard of a car or on the coffee table and notice that your calves wobble and sway? But then you flex them and their rock hard. It seems like such a “duh” thing. But so many of us just walk around talking sh*t to ourselves any time we catch ourselves not looking perfect taut. It bullsh*t. Men, women, young, old. At rest, at full relaxation, we’re all a little squishy. No one is saying that IF you jiggle that means your secretly muscle. What we ARE saying is stop beating yourself up trying to reach a standard that doesn’t exist. Thanks for looking silly with me @benamitchell If you’re plant-based and you need help getting in the best shape of your life, sanely and sustainably, feel free to reach out. Because that’s what we have done for the last 15 years. Looking forward to it! #veganproteins #musclesbybrussels #plantbuilt #veganbodybuilding #realbodies

Here’s the truth they don’t tell you: even muscle jiggles when they’re not flexed. And allow me to share this incredibly unflattering video of myself to help you see what I mean… Social media is full of images of athletes looking rock-hard and flawless 24/7. But guess what? The reality is that no one—no matter how fit—looks like that all the time. Even when you’re strong and lean, muscle isn’t constantly hard. When relaxed, muscles naturally have a bit of jiggle, albeit a bit denser than fat. Jiggle is jiggle. I have had big arms my whole life. They’ve been a huge insecurity for me. Even after losing 90 pounds, I still didn’t like them. So I worked so hard on building my biceps, triceps and delts. Guess what? I was still heartbroken when I would see a candid video of myself doing something, and still: jiggle. It took me an embarrassing about of time to figure out that I wasn’t some lone freak - everyone’s unforced muscle jiggles! Giacomo’s does (and he is a guy who is currently sub 10% bf - see my stories for proof). Even Mr Olympia’s does! Lightbulb moment. And I’m finding many of you have not yet had that lightbulb moment, because let me tell you, NO ONE wants to make this incredibly unflattering video. But for the sake of helping someone else’s mental health, here you go my friends. I’m not saying if you want to get leaner that you shouldn’t. Simply that “not having any jiggle”, isn’t a marker of success. Because it’s not possible unless you’re walking around perpetually flexed, in which case: ow. Let’s be nicer to ourselves, eh? 💪❤️ Double tap if you’ve ever felt this way, share this with someone you think needs to see it, and let’s keep the conversation going in the comments! #veganproteins #musclesbybrussels #plantbuilt #veganbodybuilding #realbodies #socialmediavsreality

If you’re not dropping fat, it’s because you’re not in a calorie deficit. Simple as that. While the concept of fat loss is easy to grasp, that doesn’t mean it’s easy - it’s NOT. And these mistakes can make sticking to a calorie deficit even harder. 🚫 Don’t trust your smart watch or calorie tracking app’s estimate of how many calories you’ve burned during a workout, and definitely don’t eat those calories back. Your calorie and macro targets should already consider your overall activity level. 🚫 Listen, EVERYONE wants to eat intuitively and lose weight. But your intuition is off. Studies show by about 50%! Weighing your food portions can help you stick to your deficit more precisely and also teach you what correct portion sizes look like, setting you up for better mindful eating in the future. 🚫 Occasionally drinks won’t derail your progress, but if weekends turn into a free-for-all, that’s likely a big part of the problem. Alcohol adds up VERY quickly, but we often don’t log it, even though a Saturday night with 4 drinks, could close up your deficit for the week. You have to be mindful of this. 🚫 Listen, EVERYONE wants to eat intuitively and lose weight. But your intuition is off. Studies show by about 50%! Weighing your food portions can help you stick to your deficit more precisely and also teach you what correct portion sizes look like, setting you up for better mindful eating in the future. 🚫 Occasionally drinks won’t derail your progress, but if weekends turn into a free-for-all, that’s likely a big part of the problem. Alcohol adds up VERY quickly, but we often don’t log it, even though a Saturday night with 4 drinks, could close up your deficit for the week. I know tracking isn’t exactly fun, but it’s worth doing at least once for the sake of learning. 🚫 Finally, relax. Results don’t appear overnight, and you don’t need to be perfect to achieve your goals. If you’re losing .5% of your body we

2 sec transformation. Now I don’t have abs.. Now I do! You have no idea how much of an illusion you can create without even trying super hard or being that good at it. Bodybuilders, fitfluencers, IGers doing it for the likes, etc. are all experts at making themselves look much better than they actually do IRL. No wonder why your image of what is realistic is so distorted. Trust me when I tell you that what you see and what is are two very different things and don’t let how people model themselves for the gram make you feel some type of way about yourself. You are beautiful 😘😉

Are you in your own way? Effort requires no talent. When you get out of your own way, put your head down, and follow a sound program, consistently - magic happens. I dare you to do that, for a solid year, and report the results back to me. The problem is that we don’t do that. We talk ourselves out of it, explaining to ourselves the twenty different ways we can fail and we just…don’t. You can show up everyday and beat out the person who’s still in their head thinking about starting. Someone with imposter syndrome will succeed way less than someone who showed up anyways. Someone who shows up regardless will get better results, more strength, and build more confidence too. Think about this: In the world of opportunities, it’s not just know-how that dictates success; it’s the application of that knowledge-how or lack thereof, that truly matters. Show up or don’t and your success will be a reflection of that strategy. Who TF cares what anyone thinks? This is your health, your one life, your one body. You want to change it, do it. As a former over-thinker, this is me telling you to get out of your own way and just go for it. Need help? That’s what we do. Fill out an application and we can get you on your way. #veganproteins #musclesbybrussels #plantbuilt #veganstrong #veganbodybuilding #veganmuscle #vegancoach #plantbaseddiet

💪✨ Hard to swallow pill 💊 here 👇🏼 You don’t have as much muscle as you think you do… probably. So when you start a fat loss phase thinking that when you reach X pounds, you’ll be a lean mean machine, you may end up quite disappointed. Want to get there? You likely need to embrace a building phase where the scale rises before it drops—and here’s why it’s crucial for long-term fat loss success. 🚀 To truly transform your body, it’s important to focus on a muscle-building phase first. Building muscle is not just about aesthetics; it’s a powerful tool in enhancing your metabolism and setting the stage for effective fat loss later. Plus, we all have our own unique “body weight set point” that our bodies don’t like to go below. So if more of that number is muscle, it’s going to look tighter when you get there. During the building phase, you’ll focus on strength training and consuming a slight caloric surplus to provide your body with the necessary nutrients for muscle repair and growth. This approach might result in temporary weight gain, but it’s an investment in your future fat loss success. Once you transition to a fat loss phase, your increased muscle mass will help accelerate the process, and be a lot closer to the look most people are going for. It’s a hard sell, but nothing sucks more than doing the same thing over and over and getting the same mediocre result. Need help with this? Reach out to us either here or at VeganProteins dot com a we can create a custom coaching plan that focuses on building muscle, optimizing your metabolism, and achieving your long-term fitness goals. #veganproteins #musclesbybrussels #veganstrong #plantbuilt #veganmuscle #veganbodybuilding #vegafatloss #vegancoach

“I want to be a bodybuilder” said Rachel’s application when she slid into our email two years ago, clearly determined.. Not everyone understands the grit this sport demands, but Rachel knew and was ready for the ups and downs—and she embraced it wholeheartedly. (@veganmusclemachine ) Bodybuilding isn’t for the faint of heart. It’s a lifestyle that requires unwavering dedication, relentless discipline, and a mental toughness that few possess. Rachel faced it all. She juggled long workouts, a challenging diet, and those inevitable moments of self-doubt. There were times when she felt like she was moving AWAY from the goal, not closer to it, when the weights felt heavier than they should, and when the finish line seemed miles away. Yet, she trusted the process, she pushed through, driven by a vision of her best self. The transformation was more than physical; it was a testament to her resilience. Rachel learned to quiet the noise of uncertainty and focus on what mattered most—her journey. She discovered her inner strength, a tenacity that refused to let setbacks define her. Today, I am lucky to be here in person as she stands on stage as a bodybuilder for her last show of the season, the dream she once voiced now a vibrant reality. Rachel’s journey is a reminder that with perseverance, even the toughest goals are within reach. Her story is one of courage, persistence, and the power of believing in oneself. I couldn’t be more proud of Rachel. Her hard work is an inspiration, not just in the world of bodybuilding, but for anyone daring to chase a dream. Here’s to Rachel, and to everyone who dares to pursue the extraordinary! Keep pushing forward; you never know how close you are to achieving greatness. Please join me in celebrating her success! Dreaming of a transformation like Rachel’s? We’ve been coaching vegan athletes since 2008. We’ve helped over 2500 vegans to date. Shoot me a message or apply at Vegan Proteins dot com. #veganprote

👏🏻 GOOD FOR HER! 👏🏻 I remember when I first hear of imposter syndrome and I felt called out! THAT was the feeling I was feeling. Like I was going to be “found out” at any second. Coming from being the overweight kid who came in nearly dead last in the gym class mile to a vegan figure champion who now gets to help OTHER people reach their goals every day… the poor kid who was picked on for not being able to afford much, to someone who owns a successful business that helps people, employs others, and has allowed me to live a life I never thought I would… From a girl that never went to college, to someone who is hired regularly by people MUCH more formally educated than myself (physicians, registered editorials, therapists) to help them transforms their bodies and their relationship with food and body image… To say that sometimes I don’t feel like I belong is an understatement. Do you think I feel “qualified” to be speaking on panels with people like Dr Michael Klapper? Ahem, no. But there must be something I add to the conversation that is helping people, because things like that keep happening! But every once in a while, I realize “I did that.” And feel really goddamn proud. Have you ever struggled with imposter syndrome? Let me tell you something. It’s just a story we tell ourselves. Wherever you are that you’re feeling iffy about, I want to tell you that you earned your place there. GOOD FOR YOU! #veganproteins #vegancoaching #veganathlete #musclesbybrussels #plantbuilt #veganstrongteam #veganstrong #impostersyndrome

😋 This doesn’t get ANY easier…⁠ ⁠ Sweet Potato Sloppy Joe! It’s got just 4 ingredients… but you can add a bonus topping: vegan cheese!⁠ ⁠ It’s a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. ⁠ ⁠ It also makes for a GREAT meal prep recipe.⁠ ⁠ 👉🏼TIP: If you always have some pre-baked sweet potatoes on hand, this recipe takes you 5 minutes,⁠ ⁠ Sloppy Joe Stuffed Potatoes⁠ (serves 4)⁠ ⁠ 4 baked sweet potatoes ⁠ 1.5 c TVP + 1.5 cups water⁠ 1 can or jar of sloppy joe sauce⁠ (listen, Manwich was what we had in the cupboard. I know there’s better ones out there) Optional: shredded vegan cheddar⁠ ⁠ Bake your sweet potatoes in advance.⁠ ⁠ Heat a skillet over medium heat and spray with nonstick coating. Place theTVP, water, and sloppy joe sauce in the pan and simmer until most of the water is absorbed, about 5 minutes.⁠ ⁠ When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the sloppy joe mixture, and sprinkle with optional vegan cheese. Delish!⁠ ⁠ Looking for 1:1 vegan coaching to take your physique to the next level? Look no further than Vegan Proteins! #veganproteins #musclesbybrussels #plantbasedathlete #plantbuilt #veganbodybuilding #highproteinvegan #veganflexibledieting #veganrecipe #easyvegan

How To Stretch Without Hurting Yourself

If you’re looking to improve your flexibility, there is one crucial aspect of your own anatomy that you need to understand. In this video, Kristina explains why some bodies just seem to bend more easily than others, and how you can safely develop your own mobility to keep things moving smoothly.

We are a team of highly-responsive coaches! I remember when I had my first coach years ago,

We are a team of highly-responsive coaches! I remember when I had my first coach years ago, sometimes a week would go by before I would get a ten word email back from my check-in. I knew that I never wanted Vegan Proteins to be like that. We do in-depth weekly video check-ins, and have a 1 business day response time for our one-on-one clients. (And actually it’s often same day!) What does this mean? It means sometimes we’re home, sometimes we’re in coffee shops, sometimes we’re on an airplane, and sometimes we’re in an Airbnb and everyone is asleep so we have to sit in the bathroom. Whatever it takes, our clients know they are number 1. Anyone who has ever worked with us, where is the weirdest place you’ve gotten a video from? 😂 Do you too want to receive hotel bathtub check-ins? You know where to find us - at VeganProteins.com #veganproteins #vegancoaching #musclesbybrussels #veganfatloss #veganmuscle #vegancoach #veganbodybuilding

We are a team of highly-responsive coaches! I remember when I had my first coach years ago, sometimes a week would go by before I would get a ten word email back from my check-in. I knew that I never wanted Vegan Proteins to be like that. We do in-depth weekly video check-ins, and have a 1 business day response time for our one-on-one clients. (And actually it’s often same day!) What does this mean? It means sometimes we’re home, sometimes we’re in coffee shops, sometimes we’re on an airplane, and sometimes we’re in an Airbnb and everyone is asleep so we have to sit in the bathroom. Whatever it takes, our clients know they are number 1. Anyone who has ever worked with us, where is the weirdest place you’ve gotten a video from? 😂 Do you too want to receive hotel bathtub check-ins? You know where to find us - at VeganProteins.com #veganproteins #vegancoaching #musclesbybrussels #veganfatloss #veganmuscle #vegancoach #veganbodybuilding

Ep 178 - The Aggression of Western Yoga with Kristina Jackson - Muscles By Brussels Radio

Yoga is just another modality of fitness, right? WRONG. So why does western culture often treat it as such? Today we welcome yoga teacher and music artist Kristina Jackson (aka Hexadevi) to talk about yoga as it was taught in the great tradition, and some of the questionable adaptations that have appeared in the west.

🍽️ Eat Less, Move More - True though it may be, does this advice actually help anyone? 🏃‍♂️ T

🍽️ Eat Less, Move More - True though it may be, does this advice actually help anyone? 🏃‍♂️ The timeless advice ‘eat less, move more’ - it’s the key to weight loss, right? Well, yes. It actually is. But, here’s the thing, if everyone knew how to do it effectively, they would do it in a heartbeat! ❤️ I heard a comedian talk about receiving this advice and her response was “Yeah I know....You know I’m not fat because I’m stupid, right?” See, it’s not about hearing the phrase. it’s about understanding the ‘how.’ 🤔🔑 How do you actually build your days around these principles in a way that feels good and sustainable for you? And THAT answer can be a lot more complicated (but doable with the right plan!) So, let’s skip the ‘obvious’ and dive into practical knowledge – because when you empower people with ‘how,’ those obstacles don’t stand a chance! Need help with this? We have some one-on-one spots available at Vegan Proteins right now. Want one? Let’s chat! #veganproteins #musclesbybrussels #veganstrong #veganstrongteam #plantbuilt #vegancoach #veganfatloss #veganmuscle #veganmusclebuilding

🍽️ Eat Less, Move More - True though it may be, does this advice actually help anyone? 🏃‍♂️ The timeless advice ‘eat less, move more’ - it’s the key to weight loss, right? Well, yes. It actually is. But, here’s the thing, if everyone knew how to do it effectively, they would do it in a heartbeat! ❤️ I heard a comedian talk about receiving this advice and her response was “Yeah I know....You know I’m not fat because I’m stupid, right?” See, it’s not about hearing the phrase. it’s about understanding the ‘how.’ 🤔🔑 How do you actually build your days around these principles in a way that feels good and sustainable for you? And THAT answer can be a lot more complicated (but doable with the right plan!) So, let’s skip the ‘obvious’ and dive into practical knowledge – because when you empower people with ‘how,’ those obstacles don’t stand a chance! Need help with this? We have some one-on-one spots available at Vegan Proteins right now. Want one? Let’s chat! #veganproteins #musclesbybrussels #veganstrong #veganstrongteam #plantbuilt #vegancoach #veganfatloss #veganmuscle #veganmusclebuilding

Why is no one talking about how funny this is? 😂 Yes, bioidentical testosterone replacement

Why is no one talking about how funny this is? 😂 Yes, bioidentical testosterone replacement therapy is derived from soy and yams in medical labs. I just think it’s funny how the same guys thumping their chests about how soy will ruin their gains, don’t even know this fun fact. The main argument about soy’s “feminizing effects” is due to the isoflavones that soy contains. But here are some other foods high in phyto-estrogens that no one seems to think twice about: peanuts, flax, apricots, sesame seeds, garlic, coffee & beer to name a few. It’s almost like people just want to hate on soy 🧐 Just to be clear, eating soy will neither raise nor decrease your testosterone levels according to a meta-analysis of 41 different human trials (PMID: 33383165). They had no effect on testosterone or estrogen markers. Soy is safe and healthy for men to consume. In fact, several clinical studies have demonstrated cardiovascular and bone health benefits from consuming soy. Here’s to all my soy boys out there. 👏🏻 #veganproteins #plantbuilt #musclesbybrussels #veganhumor #vegancoach #veganbodybuilding

Why is no one talking about how funny this is? 😂 Yes, bioidentical testosterone replacement therapy is derived from soy and yams in medical labs. I just think it’s funny how the same guys thumping their chests about how soy will ruin their gains, don’t even know this fun fact. The main argument about soy’s “feminizing effects” is due to the isoflavones that soy contains. But here are some other foods high in phyto-estrogens that no one seems to think twice about: peanuts, flax, apricots, sesame seeds, garlic, coffee & beer to name a few. It’s almost like people just want to hate on soy 🧐 Just to be clear, eating soy will neither raise nor decrease your testosterone levels according to a meta-analysis of 41 different human trials (PMID: 33383165). They had no effect on testosterone or estrogen markers. Soy is safe and healthy for men to consume. In fact, several clinical studies have demonstrated cardiovascular and bone health benefits from consuming soy. Here’s to all my soy boys out there. 👏🏻 #veganproteins #plantbuilt #musclesbybrussels #veganhumor #vegancoach #veganbodybuilding