The Journey Of Niki Sparkle

I have been a vegetarian for far longer than I have vegan. I was first vegan almost 20 years ago but I didn't understand how important that choice was for the planet at the time and it was mainly to stop myself from over eating.
My back ground as an athlete started when I was a sports player (basket ball) from quite a young child and adolescent to my teens.
Our diet wasn't looked at as so important.
I had many years as a grown up without sports or much activity until about 6 years ago when I started going to the gym to "get skinny".

The gym became my haven and quickly an important part of my daily routine.
The diet was mainly vegetarian for years but not very healthy. I had no idea about macros, aminos or any nutrient importance.
I mainly did cardio exercises ... didn't know what any of the machines did ... and as far as I knew the weights were for men.

Regardless of my choice is exercise, all of my gym efforts were pretty much wasted because of what I ate.
I just about maintained weight but saw no major difference in size or fitness level.

It got frustrating ... started to cut more food out and increase cardio and ended up with some terrible eating habits.

Then I decided enough was enough and I wanted to learn about getting "toned" properly... I met a female body builder through my work and she showed me some tricks and that's I found out about basic weight lifting and that the best way for women to firm/tone up was to get on the weights instead of the crazy amount of cardio I was doing every day.

I soon saw a difference so it didn't take me long before I wanted to take it to another level.
When I started to focus on building more and bigger muscle mass in stead of the toning I knew my diet had to change, I didn't know what or how.

I was vegetarian but was still eating a lot of sweets and crisps and junk food and then guilt starving at this point so my body fat was holding on for dear life because it was trying to cope with the extreme dieting and that fat was covering all my hard work... so I knew that the all the "dieting " had to go ... but what and how? It was all quite confusing when I researched it.

Then I took some bad food / meal advice ...
"you must eat chicken and fish and broccoli to gain muscle"  and the stereo typical body builder ways came along for the ride.
I bought into it for about a year...
I convinced myself this was the way to do it but one day I just had enough and the idea of eating another dead chicken was making me feel awful.
I also started to see more and more amazing vegan athletes on Instagram and I thought "that's me, I can do that too".

So I did. I had a cross over period... my mind was ready but
I had an event I was prepping for and promised myself the day it was done I would never eat another animal or any produce from an animal again ... That was a great day!

This time round there is a lot more reason to my decision. I have tonnes more knowledge and experience about food; what it does and how it works and what to eat to gain muscle and or lose fat.
The science of it all is so interesting to me.

But something else happened too.

I suddenly feel a deep felt need to do more to right my wrongs and to show a new style of vegan health in a public forum.

My own ignorance was slapped in the face when I started to look into industrial animal farming. I didn't know a fraction of the truth!

So now I want to share my knowledge to help stop the terrible conditions that animals are enduring in order to end up on people's plates ...
there is a complete lack of connection for most people ... just like my own experience...  there simply is not enough knowledge out in society in general  about how the animals are handled and how atrociously unnecessary it is to eat meat or drink dairy in this day and age.
People really do believe milk comes freely from cows and other animals, that eggs magically appear without cruelty
and that there is such a thing as humane killing of animals... Sadly there is not.

The world cannot sustain itself the way farming of animals is going...
That's for a whole different blog post.... so sticking to my story!

I am super proud to have gone vegan.         

This time it is not just about me and my health but also about educating more people about the great alternatives available and showing a cruelty free life style is where the future is at.

If anyone would like to talk about any subject here feel free to email me for information. If I can't answer myself,  then I have many fellow educated vegans who can.


N.B.
A vegetarian diet still includes cheese, dairy and eggs .. sadly all those things involve taking something from animals and involve terrible cruelty on industrial farms such as forced insemination, constant pregnancies, mastitis infections, hormone injections, calves being taken away from the cow mothers in order for her to produce milk and the male baby chicks are often gassed or ground up alive as a waste product of the egg industry ... That's not the half of it!

AND that is why I am vegan not vegetarian anymore.
I am 100% plant based athlete not 45/55% or 95% but completely, heart and soul ✊🌱❤️


Kind regards,

✨Niki Sparkle✨
Instagram
@nikisparkle
@veganbodybuildingmermaid 

How to make Plant Based choices work for you!

Plant Based

When I refer to Plant Based Diet I mean that the majority of your food comes from plant sources. At the very least 51% plants and 49% animals. HOWEVER, I am in absolutely NO WAY, advocating or supporting any diet that is less than 90% or less plants. Personally, I support and follow a 95% plant based diet with the rest being animal products.

Protein

Everyone is so concerned about getting protein from plant based sources. Personally, I never count protein nor do I see food sources as protein, carbs, or fats. Food is nutrients PERIOD!!! I’ve been eating plant based foods for over 10 years and if I had a lack of protein problem I would obviously feel it and it would reflect in my sports performance. I can guarantee you that plant foods have enough protein. There is nothing to worry about.  

There’s no shortage of protein coming from plants…PERIOD!!!

Combining Foods

I combine my foods to include grains, vegetables, and fruits. I really enjoy dressings such as mayo or oils to increase calories and satiety. Add as much variety as possible to include different flavors, textures but most importantly make sure that you are enjoying the foods you eat. If you’re not then chances are you won’t stick to it very long. This morning, I ate 2 slices of toast with non-dairy non-hydrogentated butter spread with apricot jam. Then later I had a banana with peanut butter. Personally, I can eat the whole peanut butter jar if I could.

In closing, plant based eating should be enjoyable for you. I’ve never gone to a party where food was being served and never did I see anyone put down tasty delicious food because it was only plant based. If taste is the key then plants can deliver. Plant based diets will give you everything you need: nutrients, calories, life and benefits everyone, our Mother Earth, our beautiful creatures, our plants and no one has to die.

Coach Cano

capscave@gmail

@capscavestrength

Metaphorically Speaking

When the announcers calls my name confirming that I'm on deck,
My breath gets heavier as if bricks were pressed against my chest.

The buzzer goes off and lets me know it my turn to go,
like my 5:30 alarm clock telling me its time to begin my day.

I tighten my wrist wraps, as if I was a heroin user,
anticipating the high I've been waiting for all day.

These nerves feel familiar, as I walk onto the 8 x 8 wooden platform.
It feels like I'm on a roller coaster approaching the first huge drop.

I look down at the bar, close my eyes, and just listen,
as if I were a Buddhist sitting in a full lotus, focusing on my breath.

I open my eyes and grip the bar tightly with both hands,
 as if  my hand were thirsty, begging for a drink given by the metal.

I look up and see the bright lights shining down on me.
Black dots cover my vision, as if they were trying to hide the crowd.

So nervous that my body feels as if was shrinking,
wanting to shrink out of sight.

I can feel the platform squeezed against my feet,
 as if my shoes were a beggar and the wood a warm blanket.

All the emotions sprint to the front of my head,
like if someone pulled the trigger and the race was on.

I look back down at the bar and remember
everything I've practiced and been taught by my coaches.

I take one final look at the those black dots in the crowd,
grip the bar as tight as I can, and pull.

From the second I pull to the second the bar is over head,
it feels like a magician waved his wand, and now I'm on my way up.

Every time I perform a competition lift, I feel nothing or remember anything,
as if I became Jason Borne on the platform,.

I drop the bar and turn around looking for the 3 white lights,
same way I use to look at my parents when they opened my report card.

I walk back to the warm up room proud, but humble,
And then the routine restarts for the next lift, beginning from the first line.

The Sport of Kettle Bell and How I became Vegan by Sara Lee

     My vegan story actually began when I learned the child I was carrying was no longer alive. I was crushed. I didn't know if I could ever be happy again or even if it would be ok to be. I had never struggled with a problem I couldn't fix by trying harder, and I had never lost something that couldn't be replaced. Time passed, and I had a new baby girl. I wish I could say that I healed, but I didn't. When I had the opportunity, I donated milk to the NICU babies at the hospital because I wanted to protect other moms from that feeling. One day I was listening to a podcast, and someone mentioned that dairy cows lose a baby every year. I literally gasped allowed and clapped my hand over my mouth as the tears swelled. I knew what that felt like, and I was still reeling from my own loss. I had never heard the word "vegan," but I knew immediately what had to happen if I wanted to ever be normal and happy again. In that moment, it all clicked together,  and I had an entire new world of moms to protect.

     I began using a kettlebell during my last pregnancy so that I could continue to lift weights while standing up. I enjoyed this new type of lifting and used it postpartum. I lost 70 pounds in 6 months. While exploring new kettlebell moves online, I discovered the sport side and was instantly fascinated by the idea of "winning" at kettlebells. A few days later, I saw the PlantBuilt team for the first time. They didn't have a kettlebell team yet, but I decided to train with that as my goal should the worlds ever collide, which they eventually did.

     There are two types of kettlebell lifting: hard style and kettlebell sport. (The proper name is girevoy sport (GS) from the Russian.)The difference is similar to sprinting vs marathoning.  Hard style lifting uses black cast iron bells that vary in size according to their weight. The purpose of hard style lifting is to work hard and get a good workout. Kettlebell Sport uses competition bells which are color coded and always the exact same size and shape regardless of weight. The purpose of kettlebell sport lifting is to win by doing the most reps. It  uses technique to minimize the amount of effort expended, therefore allowing the lifter to do more reps. Kettlebell Sport is the endurance version of Olympic lifting, and there are three lifts: jerk, snatch and long cycle (clean and jerk). Athletes have 10 minutes to perform their chosen lift as many times as possible without putting the bells down. If it is a one arm lift, they may change hands one time. Athletes compete against each other, but they can also earn rank. A chart is used to determine how many reps a lifter must perform according to their weight class in order to be awarded a rank.

     Selling points of kettlebell sport training are that it can be done quietly at home with very little equipment, making it a great choice if space, finances or travel are limitations; it is very satisfying to work toward PRs and rank; attending meets and meeting other lifters can be an exciting reward for all your hard work; and building a kettlebell body means having great strength and stamina. If these are a good fit for you, look online for a coach or gym in your area if possible. If that's not a possibility, or you prefer to train exclusively at home, buy one or two kettlebells that are lighter than you think you need and then begin to grow your collection as you become stronger. For women, buy  8 or 12 kg. Men could start with 12 or 16 kg. Adjustable kettlebell are also a great choice for home use. It is important to use this time to work on technique, not weight. Again, if at all possible, have at least a few sessions with a kettlebell sport coach/trainer. If you absolutely have no access to this, YouTube has some wonderful resources. Just make sure you only watch videos of top level athletes. Seeing something done correctly thousands of times has its benefits. Some of my favorite sport lifters to watch are (in no particular order): Denis Vasilev, Ivan Denisov, Ksenia Dedukhina, Sergey Rudnev,  Sergey Rachinskiy, Bill Esch, Jennifer Hintenberger (ONLY international class vegan), Donica Storino, Kim Fox, Brittany van Schravendijk, Christian Goldberg, Lorna Kleidman, and Katarina Helcmanovska. Steve Cotter (vegan) also has some fantastic online instructional materials.

     Vegans have an established reputation for excelling in endurance sports, which this is. A whole foods plant based diet is wonderful for building a strong, lean body which can be beneficial in weight class sports. We also enjoy enhanced stamina and recovery. Because this is a technique driven type of lifting, faster recovery can mean more practice under the bells with the potential for more dramatic progress. There is currently only one vegan to have reached the rank of MSIC (Master of Sport International Class), Jennifer Hintenberger. It is my hope that in the coming years more lifters will become vegan and more vegans will become lifters in whatever type of lifting suits them, and kettlebell sport is a fantastic place to be.

By Sara Lee, PlantBuilt Vegan Muscle Team, @solarpoweredsara 

"The Rebel Wolf" Tyler Abbott

   

     My name is Tyler Abbott, I am 25 years old, and I am a former drug addict and alcoholic, I am over seven years sober, I am a competitive bodybuilder and highland games athlete..and a vegan. Sometimes I am sparring with this information, people tend to react in all sorts of different ways, but I figure it is better to own who you are, than withhold information because you don't want to somehow upset people. This is part of why I like being a vegan, whilst striving to one day be highly competitive in my disciplines...It's a contrast, and so am I (sober, mostly introverted young person, tattooed, yet emotionally sensitive and intelligent) generally speaking, within our society, I enjoy that, and I kind of enjoy upsetting people. I am not a lecturer, or didactic in nature, I truly want people to do whatever the fuck they want, I have a bunch of friends who aren't vegan and I really don't care what they do, I do what I do, and I try and set and example for other, whether they want to follow that lead or not is not up to me, nor am I emotionally invested in their commitment.

     In the fitness industry I see the same shit, the same mentality, the same perspective, over and over again, I truly enjoy expressing my rebellious nature via the way I eat, being a black sheep, I want to succeed at a high level in both my sports, and I want to do it because so many people are convinced, that I am doing it the wrong way, or that it's not possible. Sadly this perspective, I do not believe is limited only to people who consume animal products, I believe a lot of people on plant based diets, non athletic, or in the beginning of their progression, do not think it is possible either...That is my drive, more than ever for the first time in my life, I feel a responsibility, to be the best version of myself possible athletically, I truly want to prove the general population wrong, and also show other people like myself, whether drug addicted, getting sober, or vegan, or any combination, that it is possible and wildly effective, to be an athlete fueled by plants.

     Okay, it may be a lot to take in, or may be recoiling from the computer screen as you read this, that's okay, you don't have to be a vegan...This was my choice and commitment, whatever you commit to and decide for yourself is your business. I decided to do this because it felt right to me, because I felt shitty about the fact, that I had no problem going to the grocery store, and picking up pounds of meat and animal products, but then felt sick watching animal cruelty videos, I felt shitty about the fact that the planet being seriously affected, by the consumption and production of animal products, and I could do something about that fact, and I wasn't, I felt shitty about the fact I could be more alkaline, healthier on a cellular level, reduce my risk for cancer, and heart disease, and I wasn't. The question it all boiled down to was, can I do something about it? The answer came back yes, and at that point I had no excuse, the deal was sealed when I felt better, I felt better in the gym, I looked better, and I was stronger, veganism changed me for the better...You can do whatever you want to do, and if we cross paths I will not lecture you, nor do I care if you change your ways, we will probably exchange a handshake or a hug...I just want people to see whats possible as a vegan, and help the planet, the people, and animals that live here, so you do you...and I will be over here...being healthy in my own way...getting as huge as a possibly can...and getting strong as fuck...as a vegan.

-Tyler: @Therebelwolf1

Weightlifting and Powerlifting

Starting the first week of July, we will be posting a free Powerlifting and a free Olympic Weightlifting Program weekly. Stay Tuned!!!

Plant-Based Diets Reduce Risk of Cancer and Cardiovascular Disease

Article from the Huffington Post:
http://www.huffingtonpost.com/amanda-brocket/plant-based-diets-reduce-_b_9977300.html

Highlights from the article

1. "A recent review and meta-analysis of 96 studies concluded that consuming a plant based diet significantly reduces your risk of both cardiovascular disease and cancer."

2. "In addition, people who follow a vegetarian or vegan diet had lower body mass, lower total and LDL cholesterol and lower glucose levels, all of which are risk factors for chronic disease."

3."These statistics quite clearly link a plant based diet with improved health outcomes and suggest this style of eating provides protective benefits against cancer, heart disease and improve other key indicators of good health."

CarbedUp Vegan Muscle

Justin Morgan

CarbedUp VeganMuscle

     Hi, I am Justin Morgan, aka Carbed Up Vegan Muscle, and I am going to tell you about how I became a Vegan strength sports competitor.

    I became a vegan late in 2011, and it all started with an interest in fitness. I had been watching calisthenics videos, trying to see if I could grow some muscle and loose some fat when I stumbled across Frank Medrano on YouTube.    

    The video read, “Hot New Vegan Calisthenics,” and although I wasn’t interested in the vegan part, the guy on the cover looked pretty jacked, so I was interested in his workouts.  I clicked and to my surprise there were pictures of factory farming with cows hanging by meat hooks, and hens stacked on top of each other’s cages in a warehouse.   I suddenly lost interest in the video and was kind of put off, but later I searched for other video’s about animal cruelty and was really horrified by what I saw.  

    In a spur of the moment decision I told my wife I was going vegan.  I remember going to thanksgiving that year and kind of picking out the meat from some of the dishes at my wife’s families house.  They are from Guam and although a lot of their food is plant based there are usually small amounts of meat thrown into the dishes.  By December I had gone full blown vegan and was eating plain rice at family gatherings because it was the only thing I could find that didn’t have meat or other animal products in it.  At first I planned to finish the meat that was in our fridge and that would be it, but after a few weeks the thought of meat disgusted me with the thought of the cruelty that had gone into it, and I couldn’t eat that either.  I really didn’t know what to eat.   I started losing a lot of weight. 

    At the time I was eating mostly fruit, sweet potatoes, nuts, and some beans.  I saw all these vegan diets on the internet about raw foods, The Starch Solution, 80/10/10 etc….  I read “The China Study,” and watched “Forks over Knives” and I became very interested in role that nutrition played in health.  Around this same time I had also gone back to college and was studying exercise science.  Part of my curriculum involved a nutrition class taught by an RD (Registered Dietitian) named Kim Brubaker.  Kim and I got along really well and I became very interested in studying dietetics.  So after completing my certificate in Exercise Science, I applied and was accepted into the Dietetics program and spent the following years working towards, and finishing that degree.  This is the field I currently work in and really love. 

    While all this was happening I had also developed an interest in strength sports.  I approached learning about strength sports in much the same way I did nutrition; by reading a lot of books on programming, powerlifting, weightlifting, and watching a lot of strongman videos.  Eventually I competed in my first power lifting competition, and shortly after that I competed in a small unsanctioned strongman competition.  After that I was hooked.  I like powerlifting, but I love strongman.  Recently I competed in my first sanctioned strongman event with North American Strongman.  I love the training and what goes into it.  I love meeting with the guys I train with and working on the events.  

     Currently I am registered to compete at the Ohio State USA Powerlifting Championships on July 31^st as a 105kg (231#) lifter, and then Raw Nationals in October.  I am hoping I can find another strongman competition to compete in between now and then as well.   My “Iron Cred” may not represent the best lifts in strength sports, but I’m a little stronger each month, and every competition I’m hitting bigger numbers than the previous.  For more information I can be found on Instagram and YouTube at “CarbedUp VeganMusche”

My best lifts are:

Squat – 227.5kg/501.5lbs

Bench – 155kg/341.5lbs

Deadlift – 250kg/551.2lbs

Log Clean and Press – 255lbs (Push Press w/12” log)

Atlas Stone – 300# to 48” platform