Spotlight on
Roller Derby and the women who play
Fitness Apps Yoga
to strengthen your core
Best. Year. Ever.
learn how to conquer 2015
our faves to help reach your goals
Get Away
top getaways with your health in mind
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features 15 Best. Year. Ever
31
In Jo’s Kitchen
39
Spotlight on Roller Derby and the women who play
57
Top Getaways with Your Health in Mind
Learn how to own 2015 with this goal setting technique. BY EMILY SEGAL
53 The Lusty Vegan
Ayinde Howell shares his lusty recipes to make for your dinner date on Valentine’s Day. INTRO BY CHRISTY MORGAN
69 Fitness App Guide
These apps rock our world and will help you reach your fitness goals. BY DI HICKMAN
62
Yoga for a Stronger Core
Staples 04 Note from Christy 05 Our Team
Spring 2015 » Vol 1 » Issue 5
11 #instagramlove
FITNESS
17 Fuel for Your Body & Mind
19 The Real Deal: Finding Balance in Your Core
19 The Real Deal
28 Featured Lifting Workout: Getting to the Core of the Situation
28 Lifting Workout
61 Featured Bodyweight Workout: Yoga for a Strong Core
31 In Jo’s Kitchen
NUTRITION
61 Bodyweight Workout
07 Cold Can’t Bring Kale Down 13 Cookbook Reviews: New Year, New Culinary World 53 The Lusty Vegan: Recipes & Interview LIFESTYLE
what is Definition?
15 How to Own 2015
[def-uh-nish-uhn] noun
39 Featured Athletes: Compassion on Wheels
1» the act of making distinct or clear. Example: That is a clear definition of sustainable living.
57 Getaways with Your Health in Mind 67 Being Vegan Didn’t Make Me Invincible 71 Featured Guide: Health & Fitness Apps
2» the condition of being clearly
TRANSFORMATION STORIES
outlined. defined, or distinct.
23 Lori Brannen-Graham: How a Plant-based Diet Heals
Example: Her biceps have great
25 Lindsey Morgan: Fairy Tales and Fitness
muscle definition.
On the Cover
This issue features Women in Roller Derby. Check out the article on page 39! Cover image by CMYK Photography.
36 Max Seabrook: Interview with a Vegan Hottie
Reading the Fine Print Please use the content of Definition Magazine wisely: It is intended to educate and inform, not to replace the care of a health professional. Content of this magazine cannot be used without express written consent. Copyright © 2015 by Definition Magazine, Vegan Ladies Who Lift, and the individual authors.
Note from Christy Looking forward
I hope you had a great holiday season and have started 2015 off with a bang! We’ve got so much awesomeness in store for you this year. Our team has expanded to include some of the brightest, fittest, most passionate and fearless women in the plant-based community. Definition will continue to be your source for accurate and engaging information on health and fitness, giving you workouts that elevate your well-being, fuel your body with recipes that are delish and pleasing to every palate, and inspirational stories that lift your spirit. By purchasing our new subscription you not only support grassroots vegan media, you allow us to keep providing the framework and inspiration to help you build a fit, healthy and compassionate life. And, who knows, maybe we can go to print with your support! When I was brainstorming ideas for 2015, thinking back on all the badass women we featured in 2014 (bodybuilders, endurance athletes, CrossFitters, powerlifters, triathletes, etc.), roller derby popped into my head. It has been popular in Austin for years and I figured there must be some vegan women in the sport. Lo and behold, my research led me to vegan roller derby players all over the world! So our first issue of the year features the women who play in the growing sport of roller derby. I decided to make the core a big part of this issue since it’s so important in everything we do. You’ll find our regular columns like In Jo’s Kitchen, a core workout you can add into your weekly training, a yoga workout that not only stretches you out but strengthens your core, inspirational stories of triumph over disease, a short list of my top getaways with your health in mind, and more. I am beyond thrilled with this issue! Last year we made something amazing happen with this little magazine. I keep thinking that with each issue it can’t get any better, and yet it does! Your support keeps us going!
Christy Morgan, Editor-in-Chief
Christy Morgan Editor-in-Chief
Belinda Jansen Art Director
Vegan chef, author, educator, personal trainer, world traveler, cat snuggler, tea drinker, dumbbell slinger. One bodybuilding show, two adventure races, and two triathlons under her belt with more adventures on the horizon.
Passionate about nature, art, running, and health & fitness. Her sport is distance running, but when she’s not hitting the pavement, she’s in the gym lifting heavy things.
The Blissful & Fit Chef » Website | Facebook | Twitter | Instagram
Brooke Rosenfeld Writer & Recipe Creator
Di Hickman Writer & Fitness Expert
Vegan Registered Dietitian-Nutritionist and Certified Personal Trainer. Became vegan not only for the love of animals but also for the significant health benefits that come along with it. Nutrition and fitness are the two most potent forms of medicine.
Plant-based personal trainer, fitness instructor, nutrition coach and all round health and fitness nut. Obsessed with fitness since her first certification back in 1995, Di is passionate about selfdevelopment, continuing education and making fitness fun.
Website | Facebook | Twitter | Instagram
Website | Facebook | Twitter Instagram | Youtube
Emily Segal Writer
Erin Fergus Writer & Fitness Expert
Board-certified Integrative Nutrition Health Coach, the founder and owner of Triumph Wellness, an international nutrition counseling practice.Specializing in plant-based nutrition, sugar and food addictions, emotional eating, and sustainable weight loss.
Trainer of personal trainers, Virgo, alpha female who plays piano, devours books, bakes cupcakes, and journals. Figure competitor and member of the PlantBuilt team. She trains like a beast (without eating any) to look like a beauty!
Triumph Wellness » Website | Facebook | Instagram
Facebook | Twitter | Instagram
Esther Oakley Writer
Heather Shenkman MD FACC Writer
Vegan personal chef, baker, instructor, lifestyle coach, menu consultant, speaker, rock climber, triathlete, hiker, and sun lover! She loves seeing others get out there and find a way of moveing that makes them say “Yes, I love this!”
Interventional cardiologist practicing in the Los Angeles area. While she performs complex angioplasties, she prefers to help her patients reduce their risk of heart disease through not only medication, but also a healthy lifestyle, including a plantbased diet and regular exercise.
ABC Vegan » Website | Facebook | Twitter Joy of Vegan Living » Website 5
Website | Instagram | Twitter
Vegan Heart Doc » Website | Twitter spring | 2015 | definitionforladies.com
our team Holly Noll Writer & Recipe Creator
Jo Hodson Writer & Recipe Creator
Internationally published food writer, health educator, lifestyle coach, teaching chef, blender addict and weight-lifting gym junkie who races shifter karts. Cohost of the lifestyle and cooking show/blog Vegan Shortcake.
Sweet toothed but sugar-free UK based recipe developer and creator of the fitness food brand Wholeplus and health & wellness coach behind the holistic health website Including Cake.
Vegan Shortcake » Website Facebook | Instagram | YouTube
Including Cake » Website | Facebook | Twitter | Instagram
Kat Sisler Writer & Yoga Expert
Laura Kaplan Writer & Assistant Editor
Austin based yoga instructor, University of Texas grad, beagle momma, writer/ blogger, and lover of big hair, Kat adopted a vegan diet in 2012 after her father was re-diagnosed with cancer. Yoga and a cruelty-free lifestyle have shaped Kat’s world.
Curly haired, lover of words, learning, animals, and people. Lost about 70 pounds with a vegan diet and a new love of fitness. Has a vegan food blog, Banana Curl, Vegan Girl and is in the process of starting a vegan mentor program in Rhode Island.
Website | Twitter | Instagram
Website | Facebook | Instagram
Lori Graham Writer & Fitness Expert
Megan Dew Graphic Designer
Certified Personal Trainer and Registered Holistic Nutritionist certified in plantbased nutrition and currently studying for her certificate in optimal sports nutrition. It is her goal to equip each of her clients with the knowledge and power to instill life changing habits.
Art student who found happiness through eating a plant strong diet. Soon to graduate with a BFA in Graphic Design. Also enjoys yoga, running, and lifting weights. Feels her best in nature with sunshine and nature. Facebook
Website | Facebook | Instagram
Nicole Axworthy Editor & Photographer
Tara O’Reilly Graphic Designer
A writer, editor, cookbook author and photographer, Nicole is passionate about following a healthy lifestyle. Vegan since 2000, she is certified in plant-based nutrition from Cornell University and blogs at A Dash of Compassion.
Tara spends her springs snowboarding and summers camping and mountain biking (mostly downhill). Year round, Tara practices yoga, meditation, and plays with energy. She’s vegan for the animals and for spiritual reasons.
A Dash of Compassion » Website | Facebook | Twitter Instagram | Pinterest
Website | Twitter | Google+
spring | 2015 | definitionforladies.com
6
LOVE #definitionmagazine #veganladieswholift Show us your cart! We want to see what a typical day at the grocery store looks like for you! Post a photo of your cart on IG using the hashtag #definitionmagazine and #MyVeganCart. We’ll choose our favorites to be featured in the next issue! •
7
spring | 2015 | definitionforladies.com
#instagramlove @plantbuiltashlee We can’t wait to see what package Ashlee brings to the stage this year! @veggielover75 Show us your cart! We love seeing the healthy foods you buy that nourish your bodies! @michele_rawmirez We love gigantic smoothies! Fruit is good for your body, skin, and gives you tons of energy!
@kgxvx Did you see the #deadliftchallenge going around IG? Too funny! One of our favorite female powerlifters shows us how it’s done.
@__kellyo Vegan ladies who lift and that are proud of their muscles make us sooo happy!
@superstrengthhealth Dark leafy greens should be a staple in every fit lady’s diet. What’s your favorite?
spring | 2015 | definitionforladies.com
8
how to own
2015
A goal-setting process using the year-end review technique by Emily Segal, MC, INHC
It’s January 1st—the magical clean slate of a day! Most of us
Sometimes people struggle to remember what happened last
begin a new year full of hope and a sense of renewal. We vow
year. For that, I suggest you sit down with your daily calen-
this year will be different. This will be the year we will lose/
dar and go through it page by page. It will jog your memory.
gain the weight, start/close the business, get/lose the guy—in
Others had brutal things happen that they don’t want to
general, be different, braver, stronger, smarter than we were
revisit. I know, I’ve been there and it’s hard. But remember
in years past. But by February’s cold gray light, many sadly
things often repeat until we learn what we need to learn
realize that changing ourselves or enacting our dreams wasn’t
from them, so dig in now and get through this! If you are
quite as easy as flipping a calendar page.
afraid, please do this with a trusted friend, coach or therapist
In the coaching model, we believe repeated patterns leave great clues for our future growth. If something always happens over
to help keep you feeling safe.
and over, then there is something there for you to learn before
Step One
you can move on. We often remind our clients there is no fail-
Identify your three greatest accomplishments of 2014
ure, only feedback. Your success is largely based on your ability
Even if 2014 was a total shitstorm of suck, I am certain if you
to interpret the feedback and use it to grow.
look hard enough you will find at least three things that make
To that end, today’s article will walk you through a coaching process called The Year-End Review. This is a writing project. It will not work if you just sort of think about your answers.
you proud. And in doing so, you will likely transform how you feel about the whole year.
You need to go get a pen and paper or whatever you like
Step Two
writing on, and give time, thought and voice to the answers
Analyze what you learned from each of
within. Go through this process, get right with what hap-
those accomplishments
pened in 2014, and you will have truly cleared the deck for
Did you realize you’re an excellent organizer? Are you a lot
some massive personal growth in 2015.
stronger than you thought you were? Do you now have proof that you can accomplish anything you set your mind to? »
spring | 2015 | definitionforladies.com
9
Step Three
in 2015. What do you want to happen in the new year? Who
Identify your biggest disappointments of 2014
thing you need more help with or need to learn better? Who
So, it was like 100 times easier to think of the disappointments
can help or teach you? If you need more support, where can
than the accomplishments, right? Yeah, I thought so too. These
you get it? What sorts of things do you want on that accom-
are yucky, I know. But you need to take this medicine. There is
plishment list for the year-end review next year? What steps
no healing without it.
can you take to make that happen?
Step Four
Thomas Edison was once questioned on how it felt to fail
Analyze what you learned from each
answered, “I did not fail. I’ve just found 10,000 ways that
of those disappointments
won’t work.” Life will often be hard. We will often feel like
No, you cannot just write “I learned I am a total idiot.” You’ve
we’ve been punted rudely back to square one time and time
got to be a little more constructive than that. The trick here
again. Rather than lying in the dirt of self-pity, we need to get
is to really unpack these experiences. What preceded them?
up, look honestly at what is working and what is not working,
Was there a flicker of intuitive warning you pushed away?
and formulate our next, smarter and wiser attempt.
What could you have done differently? Is this a recurring pattern? Did you learn you should listen more carefully to your intuition? Perhaps you discovered to work a little more on being less reactive to other people’s negativity. Or what if you discovered you’ve been acting like a victim? Only by identifying these things can you learn and grow.
Step Five Identify how you limited yourself and how to stop doing that Were there certain actions you took or didn’t take that you regretted? In order to make sure you don’t limit yourself again, you need to bring these self-defeating actions to the surface, confront them, and determine what you must do differently. What are you afraid of? What’s the worse that could happen? What would happen to you if the worse did actually happen? Is there a way you can protect yourself while still moving forward? How can you summon the courage to take some leaps?
Step Six Use all of this information to set big goals for 2015 After reviewing the past year, take some time to digest what you’ve discovered. Then, using this hindsight, ask yourself questions about what you would like to create 10
would you like to be? How do you want to feel? Is there any-
in his many attempts to create the electric light bulb. He
My 2015 wish for you, dear readers, is the following: patience on your path; an undying fire in your belly; the self-love to trust and honor yourself; and the sense of humor to keep it all in perspective. I wish you the happiest and healthiest year. • Find Emily online: Check out the Our Team page!
Some of my favorite to ols for exploration and self-gr owth (some vegan-r elated, some not)
• No Meat Athlete, Mat t Frazier, writes some of the greatest articles on self-gr owth and habit change. He’s got a podcast, too. • Vegan, Raw Food Coa ch Karen Knowler is a sh ining light of inspiration in this area . Get on her mailing lis t (not the raw foods one, the Karen Knowler international on e) and listen to every free webin ar she offers—it’s pure go ld! • The Desire Map digi tal product by Danielle LaPorte • The Firestarter Session s workbook by Danielle LaPorte • The Shining Year Wor kbook and Planner by Le onie Dawson • Any book by Tony R obbins, but especially U nlimited Power and Awaken the Giant W ithin spring | 2015 | definitionforladies.com
advertise with FITNESS Advertising with us is a great way to get your company in front of your target market. We have awesome advertising rates to meet your needs!
Contact us today! Christy Morgan definitionfitnessmagazine.com/contact
featured lifting workout
core GETTING TO THE
OF THE SITUATION by Christy Morgan, CPT
A circuit workout to keep your core strong For this issue we are focusing on the core. Every exercise you perform involves the core and requires your core to be strong. If your core is weak that will cause imbalances to appear in other areas of the body. So don’t avoid core work; push yourself beyond the usual crunch! Find Christy online: Check out the Our Team page! Clothing by: Onzie Model: Hayley Phillips
For this circuit you’ll need: Dynamax Medicine Ball medium weight (or any med ball that is large and non-bouncing)
Mat Complete all exercises straight through with no to minimal rest between exercises. Aim for at least 3 rounds of the circuit. This is a great core workout to include into your lifting or endurance program a couple of times a week.
spring | 2015 | definitionforladies.com
12
a.
c.
a. 1. V-up
b.
d.
b.
Ceiling Toss
10 to 12 tosses Get in a regular sit up position holding medicine ball in lap. Slightly lean back holding core in tight and lift feet off the ground. Keep back flat, neck in line with spine, chest open and shoulders back and down. For advanced hold a V shape with your body, intermediate have knees slightly bent. Toss the ball up into the air and catch it. Continue to throw it up keeping your body as still as possible. Or lower legs to the ground as you catch the med ball and lift legs up as you throw it in the air.
2.
Axe Chop Situps
8 to 10 reps each side Sit in a regular sit up position with feet closer together holding ball in lap. While firmly holding the ball lay back, moving the ball over your head and touch ball down on
Regression: keep feet on the ground
the ground behind your head. Sit up, taking
Progression: add a twist and tap the ball to both sides after the
the ball with you, and tap the ball to the left
toss to the ceiling
3.
of your hip. Lay back again and sit up, tapping the ball to the right of your hip. This is one repetition. Repeat.
Mountain Climbers
Regression: do twist and tap without lying back
12 to 15 each side (24 to 30 count) Place ball on ground. Position yourself in a plank position with hands firmly planted on top of ball, shoulders directly over the ball. Bring knee close to chest, tapping toe on the ground. Place that leg back to start-
Regression: do mountain climbers on the
ing position and quickly switch to other leg bringing it up close to chest.
ground rather than the ball
Continue this motion. The faster you go, the harder it is. Maintain good plank position the entire exercise by pulling belly button toward the
Progression: add a cross-body mountain climber
spine, making sure your bottom is not up in the air and shoulders are directly over the ball.  
a.
13
b.
c.
d.
spring | 2015 | definitionforladies.com
team featured liftingour workout a.
b.
4. Supermans 10 to 12 reps Lie tummy-side down on the ground with your arms bent and hands resting under your chin. Place arms straight out from your body in a T or out straight in front of you like Superman. Keeping neck in line with spine and chin tucked slightly, engage your lower back. Lift upper body off the ground while engaging glutes and lifting legs at the same time. Hold for one breath, then release back to ground. This may be a micro movement; you don’t have to lift very high off the ground to be effective.
Regression: keep arms bent under chin and do not lift legs
a. b. b. a. c. 5.
Flutter Kicks
20 to 30 each side (40 to 60 count) Lie on your back and hold the medicine ball
6. One-Legged
Plank Hold
30-second hold each leg
straight above your face toward the ceiling.
Position yourself in a plank with forearms resting on the med ball. With
Engage core and lift shoulders slightly off
core engaged and body in a good plank position lift right leg and hold for
the ground, keeping neck in line with spine,
up to 30 seconds. Keep hips level with the ground. Place foot back down
eyes gazing at the ball. With legs straight
and raise leg for up to 30 seconds. Lower back down to your knees.
flutter kick continuously. The closer your feet are to the ground the harder it is, while having your feet higher above the ground
Regression: hold plank as long as possible without raising leg
Bonus
the easier the exercise.
7.
Regression: keep upper body flat on the
Do another round of Mountain Climbers •
ground without ball while fluttering legs spring | 2015 | definitionforladies.com
Photography by Christy Morgan
14
In Jo’s Kitchen
To see recipes purchase this issue here.
17
spring | 2015 | definitionforladies.com
By Laura Kaplan
Badass, strong, feisty, fierce and fast
—these words describe the women who play roller derby. The sport is exciting, fastpaced, fun, physically demanding, and is growing by leaps and bounds. Women all over the world are lacing up their skates, choosing a derby name, and joining their local leagues more than ever before. Roller derby has become a phenomenon of sorts, and with good reason. But does the sport of roller derby have room for words like compassionate, caring, cruelty-free, plant-powered and vegan? How does living a vegan lifestyle impact the sport and the lives of the ladies who play it? What does it take to become a derby girl? Here, we highlight several strong and fearless yet compassionate roller derby women who are crushing the myths that stand in the way of vegan women in sports today. » Find Laura online: Check out the Our Team page!
18
spring | 2015 | definitionforladies.com
a.k.a.
Trinity Gleckler
LA LUCHA
Emma French first learned to roller skate when she was 7 years old and continued until she was about 12 when she switched to aggressive inline skating. She joined derby in 2010 with the help of her friends: they wanted her to play the sport so badly, they decided to all but sign her up themselves. “In fact, they sent a message before I had time to think about it, saying they’d booked skates for me and what time I needed to turn up!” Emma says. Emma was already vegan when she started training for derby but quickly realized she needed to make some adjustments to her diet once she started training five times a week or more. “I found I was rapidly losing weight, so I had to ensure I was eating correctly to maintain my energy levels and build muscle,” she explains. “Having the knowledge I already had about healthy and clean foods has really helped provide the building blocks for performance as I’ve progressed in the last four years.” Photo by CMYK Photography
She describes derby competitions as being
Congrats to Trinity for winning our cover contest!
“played in two 30-minute halves broken down into jams that are a maximum of 2 minutes each, with 30 seconds between each jam. Kind of like
being lots of fun at the same time.” This means spending many nights
intervals!” In addition to training for and playing
each week committed to your team and training, as the sport can seem all-
derby, she does Insanity, pull ups, weighted core
consuming, she says. But Emma takes this commitment in stride and finds
work, and plank variations. Emma trains a lot,
a way to involve her family and friends in her passion, too. Thanks to her
and you’ll see this kind of dedication throughout
involvement in derby, her husband learned to skate and is now the head
every derby girl’s story.
referee in her league. »
If you’re interested in joining derby, Emma warns: “Prepare yourself for a fast-paced, fullcontact sport that will increase your fitness while
W PO Trinity’s Stats
Photo by SiliconValley Designs
Age: 36 Team: Sac City Rollers Position: Jammer Vegan for: Over a year Pre-workout meal of choice: Green protein smoothie Post-workout meal of choice: Recovery drink right after, followed by a smoothie
spring | 2015 | definitionforladies.com
To see the full article purchase this issue here. 20
21
spring | 2015 | definitionforladies.com
YOGA FOR A STRONG CORE The best poses for toning and conditioning your middle muscles By Kat Sisler
Core work. These two words tend to elicit groans and send
yoga poses, lift weights, snowboard, run or do anything that
shudders down spines in yoga class. As women, we tend to
requires movement, devoting time to developing your core
avoid doing extra work in this area, especially because weight
will benefit you in so many ways. Yoga is fantastic at bringing
loves to gather there before other areas of the body. However,
awareness to the core in all movements you do, allowing you
did you know core work doesn’t just mean your front abdom-
to take your workout to the next level.
inal area? (Check out Finding Balance in Your Core on page 19 to learn all about the different parts of your core.)
The following sequence is dedicated to that awareness, to the challenge of working not only your upper abs but all the
Your core is ultimately responsible for keeping you stable and
muscles that weave together to keep you secure and balanced.
balanced. This isn’t just important for your yoga practice on the mat. A healthy, conditioned core allows muscle to hug to
NOTE: This yoga-inspired workout is not for those who are
bone and keep the burden of supporting ourselves off solely
beginners to yoga unless you have guidance from a profes-
the spine. Whether you’re hoping to attempt complicated
sional yoga teacher. »
To see the workout purchase this issue here. spring | 2015 | definitionforladies.com
22
featured interview
Interview With a Vegan Hottie:
Max Seabrook Each issue, we interview all kinds of female athletes and women who have transformed their lives in amazing ways. We thought it was about time for us to feature some of our favorite men doing amazing things in the vegan fitness world, including those who have gone through personal transformations with the help of a vegan diet. Meet our first featured hottie, Max Seabrook, vegan physique athlete, personal trainer and medical student. CM: Tell us a little bit about your transformation to being vegan and how you became one of the fittest young men I’ve ever seen!
Ha, thanks! My journey to becoming vegan happened pretty suddenly! I was glued to the Internet learning about being vegan for about 24 hours straight. I couldn’t believe my eyes with what happens in the meat and dairy industries. I soon came across guys like Robert Cheeke and Derek Tresize, who were not only vegan but in incredible shape. I got in contact with Derek and adopted a vegan lifestyle overnight. There have been lots of ups and downs during my physique transformation. Perhaps the biggest was my ankle injury that made me completely lose motivation to work out and that led to some poor food choices—vegan junk food! But then, after I saw Robert Cheeke’s transformation whilst he had an injury, I realized that although my ankle was busted, I could still hit the gym and just not use my legs. With that, I quit the junk food and started eating awesome whole foods with plenty of variety and color. »
To see the full interview purchase this issue here. spring | 2015 | definitionforladies.com
23
thank you for reading! Watch for our next issue Issue six of Definition is set for release the first week of May. It’ll be full of summer recipes, hot swimwear, inspirational women over 50, metabolic workouts, and
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