Sources of protein

Rushan Mew,  www.scionow.me    Being involved in health and the gym industry I am often faced with the misconception that being vegetarian or vegan robs you of protein rich food sources and thus ma...

Photos with Steven Stiefel

All photos taken by www.stevenstiefel.com I had the pleasure of posing and working with Steven Stiefel this past Monday, 20 July 2015. It was fun to be challenged to get outside of my comfort zone and...

Vegan protein shakes

I often get asked about the protein shakes I use. I would like to provide a few options for those of you looking for a good one. I have tried a few different ones already. is a very well rounded pro...

Adjustments, additions and abs

At the beginning of this week, after talking to my trainer, I decided not to compete in August but rather to wait until November. It was like a huge weight lifted off my shoulders, no pun intended. I ...

The 500 Rep Workout

Courtesy of Brandi Vatt, CPT-ACSM 100 squat on stairs 50 lunge backwards cable row 50 Superman cable chest fly 50 cable bicep curls 50 overhead tricep extensions with 100 walking lunges 50 side v-ups ...

Quinoa kale salad

Quinoa is a great way to add protein to a diet. I recently added this recipe to my quick salad recipes....