Plant Empowered Fitness

In this episode of the Plant Empowered Fitness podcast, host Tamara Marie interviews her client Amanda, who shares her fitness journey and transition to a plant-based diet.

Amanda discusses her initial skepticism about the coaching program and her proactive health approach. She recounts how she noticed positive changes in her body, which were confirmed by her physiotherapist and chiropractor.

Amanda and Tamara talk about the importance of setting small goals, maintaining consistency, and the value of walking as exercise. Amanda's story highlights the significance of trusting the process and making gradual, sustainable changes for improved health and well-being.

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Many women think they need to do high intensity cardio and sweat it out in order to lose weight.

In this episode I share how I shed 20 lbs. without any HIIT sessions or running a half marathon. 

I share *exactly* what I focused on to lose weight in less than 6 months as I began preparing for the 2023 bodybuilding season.

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In this episode I'm spilling the beans!  I'm sharing all the secrets that helped me go from a flabby mom struggling to drop COVID weight to a lean, pro vegan bodybuilder at age 42 -- the Fit 40 Formula.

We don't have to accept that getting older means we have to gain weight and get weak!

We have the power to make simple changes that will give us the body, energy, and strength we desire.

In this episode, I reveal the 4 key principles that make it easy to get in the best shape of your life -- even if you're over 40 and think your metabolism is broken or menopause is making your waistline expand.

The Fit 40 Formula is the solution for women frustrated with confusing information from the diet & fitness industry that tell you to run for miles, do high intensity cardio, and starve yourself to get slim.  

You can get lean, strong, and toned at any age.  Listen to this episode to find out how.

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Season 3 of the Plant Empowered Fitness podcast is coming soon! 

Subscribe/follow us so you'll be the first to know when a new episode drops!

Enter the Fit 40 Formula Pre-Holiday Giveaway plantempoweredfitness.com/giveaway

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This week we're tackling the topic of masculinity and veganism with coach Sawyer Hofmann from Soy Boy Fitness Coaching.

Sawyer shares how his fitness journey began, his struggles with relationships and body dysmorphia, and how he defines manhood as a vegan.

He shares:

• The health scare that made his father turn to a plant-based diet
• How to be unapologetically vegan and compassionate at the same time
• What to watch out for when transitioning to a vegan diet
• The science on the quality and effectiveness of animal protein vs. plant-based protein for building muscle
• How much protein you should eat every day to build muscle
• Busting the "mean need to eat meat" myth

🎧 Listen and share with your male friends & family

Show notes: https://plantempoweredfitness.com/how-to-build-muscle-with-plant-based-protein-a-conversation-with-sawyer-hofmann-soy-boy-fitness-s2-ep-6/

Connect with Sawyer on Instagram @soyboyfitnesscoaching

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Part 2 of my conversation with Nadege Corcoran, vegan bikini athlete and member of the Plant Built team.  Click here to listen to part 1.

Nadege shares her tips for how to skip meal prep without compromising your fat loss goals.

• How to think about food as fuel, not your sole source of pleasure
• The best way to go grocery shopping to make sure you hit your nutrition goals
• What you have to know before you start tracking
• A way to check-in at the end of the day to make sure you always 

Follow Nadege on Instagram @nadegecorcoran

Show notes: https://plantempoweredfitness.com/how-to-hit-your-nutrition-goals-without-meal-prep🌱-s2-ep-5

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A conversation with Nadege Corcoran, vegan bikini athlete and member of the Plant Built team. 

Nadege shares:

• How she lost 70 pounds when she went vegan without exercising.
• What she stopped eating to go from pre-diabetic and overweight to a healthy, lean bodybuilder
• The health markers you should track besides the number on the scale
• What attracted her to bodybuilding

Show notes: https://plantempoweredfitness.com/how-i-lost-70-lbs-going-vegan-without-exercise-a-conversation-with-nadege-corcoran-🌱-s2-ep-4

Follow Nadege on Instagram @nadegecorcoran

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In this episode, I'm joined by Brooke Sellers (better known as Miss Meatless Muscle). She shares her journey from being out of shape and fatigued as a young woman in college to becoming a healthy, fit vegan.

• The key thing you should focus on to have a healthy plant-based diet
• Why she started her fitness journey and what make her become vegan overnight
• How she became a bodybuilder and when she plans to step on stage again

Show notes: https://plantempoweredfitness.com/how-to-get-fit-on-a-vegan-diet-a-conversation-with-brooke-sellers-miss-meatless-muscle

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In this episode, I share the 5 most important lessons I learned my first season as a competitor.  

1. There's a healthy and unhealthy way to reach any health & fitness goal
2. It's hard to see yourself when you look in the mirror every day
3. The scale doesn't tell the whole story
4. You don't need to be 100% compliant to be successful
5. You need help, support, and accountability to reach your goal

Listen to this episode to learn how to apply these lessons to meet your goals.

Show notes: https://plantempoweredfitness.com/5-things-i-learned-my-first-season-bodybuilding🌱-s2-ep-2/

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Are you ready to get started on your fitness goals for 2023?

Then listen to this episode first.

I'm sharing the 5 mistakes most women make when trying to get in shape for the new year.

And of course, what you should do instead 💪🏾🌱

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In this episode, I announce the winner of our podcast giveaway for 2 weeks of plant-based meal delivery service.

I also review plant-based meal delivery services that can bring variety to your diet and give you the opportunity try some new flavors.

If you're looking for a convenient way to incorporate plant-based meals into your weekly menu and take a break from cooking, you'll want to listen to this episode to find out the pros and cons of each option.   

Show Notes: https://plantempoweredfitness.com/quick-guide-to-plant-based-meal-delivery-services/

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In this episode, I'm answering a listener question.  Dawn asked how she can feed her family of meat eaters while transitioning to a plant-based diet.

I explain how to get your family on board and practical ways you can prepare family meals when you're cooking for omnivores and vegans. 

Resources mentioned in this episode can be found at https://plantempoweredfitness.com/qa-how-to-i-feed-my-family-of-meat-eaters/

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In this episode, IFBB Pro Bodybuilder Natalie Matthews shares her secrets for toning your arms and shaping beautiful shoulders.  We discuss:

• What you should focus on when training shoulders to make progress quickly
• How often you should workout your shoulders to see great results
• What you should eat to develop toned arms faster
• The best way to train your shoulder muscles and avoid injury

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In this episode, I'm joined by the Fit Vegan Chef Natalie Matthews to discuss the challenges she overcame to adopt a plant-based diet and become a pro athlete.  Natalie shares:

• How to transition to a plant-based diet without giving up your favorite foods and flavors from your culture
• Natalie's favorite exercise for building beautiful shoulders
• How much time it will take to achieve your dream body
  
  

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Most people ask me where do I get my protein on a plant-based diet.  Many vegans also struggle to fit protein in their diets without overeating starchy carbohydrates and fats.

In this episode, I share my top 3 favorite, go-to sources of lean plant-based proteins so you can maximize your body's fat burning and muscle-building potential without adding lots of extra calories. 

>>> Links to the protein sources mentioned in this episode can be found at plantempoweredfitness.com/protein

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In this episode, I explain that there's really only 2 things that you need to pay attention to in order to reach 80% of your health and fitness goals.

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Welcome to the best podcast for women 35 and over who want to get in the best shape of their lives with the power of plant-based nutrition
 
Follow @plantempoweredfitness on IG

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