Whether you’re brand new to yoga or an experienced student, it can be daunting to navigate the wide variety of class styles and figure out which one is right for you. Thankfully, there’s an easy way to try different styles from the comfort of your own home: YouTube! To make your journey toward mindful movement easier, we’ve broken down the most common types of yoga and their unique benefits, along with the best free YouTube channels for each style.

Feel free to skip to the section you’re most interested in: 

• Gentle Yoga & Yoga for Beginners
• Kids Yoga
• Prenatal Yoga 
• Restorative Yoga
• Vinyasa Flow
• Yoga Nidra
• Body Positive & Accessible Yoga
• Chair Yoga & Yoga for Seniors
• Guided Meditation, Chanting, & Pranayama 
• Yin Yoga

Gentle Yoga and Yoga For Beginners

In Sanskrit, the word “yoga” means “to yoke” or “to bring into union.” This concept of unity refers to yoga’s goal of connecting the mind, body, and spirit so that all parts of your being work together in harmony. Gentle yoga uses slow, easy movements to stretch and strengthen while encouraging students to get accustomed to working with their breath. While it’s a great place for new students to start, it can also be used to counterbalance a more advanced practice. The YouTube channels below are perfect for beginners who want to learn about the foundational postures of yoga, basic meditation techniques, pranayama (breathing exercises), and how to get in tune with your body. Each teacher offers classes of varying lengths so you can decide how much or how little you want to do. 

• Yoga with Adriene: The queen of YouTube yoga, Adriene Mishler creates videos that are approachable, enjoyable, and entertaining for both newbies and experienced yogis alike. With over 10 million followers, she has a massive library of videos that are perfect for folks who are just beginning to explore this style of movement. Check out her curated playlists and keep an eye out for her cute dog, Benji, who frequently makes cameo appearances!
• Yoga with Kassandra: Kassandra Reinhardt’s “Beginner Yoga Classes” playlist features more than 250 videos—enough to keep you busy for quite a while! Her warm and inviting attitude makes every class feel like she’s teaching directly to you. Be sure to also check out her extensive collection of morning stretch videos to start your day on a positive note with some gentle movement. 
• YogaTX: Based in Austin, Texas, YogaTX features a range of incredible teachers who all provide unique YouTube sessions. Most videos are 30 minutes or less, making it the perfect introduction to yoga for new students. With an extensive library of beginner-specific videos, 30-day challenges, and classes for physical injuries, this is a must-follow YouTube yoga channel. 
• Allie the Journey Junkie: Passionate about teaching the full breadth of yogic practices, Allie Van Fossen posts unique and engaging classes in addition to a wealth of educational material (such as lectures on the chakra system ). If you’re interested in moving your body while connecting to the spiritual and philosophical roots of yoga, then you’ll definitely want to check out Allie’s channel for thoughtful videos that are perfect for beginners. 
• Yoga with Bird: Francine Cipollone, also known as Bird, is loved by the online world for her gentle and accessible teaching style. Her calming voice and easy-to-follow cues make her videos ideal for anyone who is nervous about not understanding the postures. She’s created hundreds of videos that are 20 minutes or less so you can ease your way into a full hour-long class.

Kids Yoga

Yoga is a great way to teach mindfulness, bodily awareness, coordination, and kindness to kids of all ages. These YouTube yogis make the practice accessible to young minds and keep them engaged with creative storytelling. Try one of these videos next time your child needs to burn off some excess energy!

• Cosmic Kids Yoga: This channel is a treasure trove of creative, engaging, and age-appropriate yoga classes for kids. The colorful graphics, fun stories, friendly teachers, and thoughtful themes make this a handy tool for parents who want to introduce the benefits of yoga to their little ones. 
• Bari Koral: Known for her inventive and catchy songs that center around themes of mindfulness, Bari Koral is a staple in the kids yoga world. Her videos are short, fun, and full of eye-catching animations that get kids excited to move their bodies.
• KidsYogaStories: Giselle Shardlow takes a unique and playful approach to teaching kids by reading yoga-themed story books that encourage mindful movement. This story-based approach helps keep younger kids engaged who might not have the attention span for a full class. Give her videos a try if your child is age 7 or younger!

Prenatal Yoga

Staying healthy during pregnancy is incredibly important, and these digital instructors ensure that all pregnant people are able to access the healing benefits of yoga. Learn how to work around your baby bump, find safe and relaxing stretches, and connect to your growing child through guided meditations. 

• Pregnancy and Postpartum TV: This excellent channel not only hosts a huge collection of prenatal yoga classes, but it also provides informative videos on all sorts of pregnancy-related topics for expectant parents. Learn how to safely practice yoga through each trimester, discover techniques for using yoga postures during labor, and feel prepared for after the baby arrives. 
• Sarah Beth Yoga: One of the most popular YouTube yoga teachers on the interwebs, Sarah Beth has a hefty collection of 5- to 30-minute videos for both prenatal and postnatal yoga. Her straightforward cueing, creative sequences, and extensive anatomical knowledge make her classes enjoyable no matter how far along in the pregnancy you are. 
• Brett Larkin: Guided by the goal of making yoga accessible and transformative for everyone, Brett Larkin offers many upbeat and easy-to-follow prenatal classes. Her sunny disposition, personal anecdotes, and concise cues will leave you feeling refreshed and centered even when pregnancy hormones are running wild. 

Restorative Yoga

Restorative yoga is perfect when you’re feeling stressed, overworked, or unable to sleep. This type of practice involves staying close to the floor for postures where you’re either seated or lying down. Each pose is held for five to twenty minutes at a time, and props such as bolsters, blankets, blocks, and pillows are used to support your body so you feel completely comfortable and relaxed. As your muscles soften, your attention will be gently guided to your breath, thoughts, and bodily sensations to cultivate deep relaxation and a stronger connection to your body. 

• Caren Baginski: Your go-to expert on all things restorative, Caren Baginski creates beautiful classes that are sequenced around themes of mindfulness, spirituality, and the changing seasons. Apart from her expertly crafted restorative sequences, she also shares guided meditations and morning stretch routines to help you get ready for the day.
• Ekhart Yoga: Sink into deep relaxation with the curated playlist of restorative classes from Ekhart Yoga. Learn how to correctly use props to support your body and relieve and prevent physical injuries. You can even listen to one of their guided meditations while you’re at it!
• Jessica Richburg: With her welcoming energy, Jessica Richburg is the perfect teacher to guide you into a state of deep rest. Check out her collection of restorative classes that will move you toward greater peace in your body, mind, and heart.

Vinyasa Flow

Burn off excess energy and break a sweat with these fiery flows. Vinyasa yoga uses repetition, mindful breathing, and strength-building postures to challenge both your body and your mind. Many students refer to it as a type of moving meditation because once you get in the flow, it’s easy to lose track of time. Its most challenging incarnation, power vinyasa, is better suited to yoga practitioners who have a little more experience and knowledge of proper anatomical alignment, but give it a try no matter your experience level and notice how you get stronger the more you practice. 

• Yoga with Tim: Known for his powerful flows and warm presence, Tim Senesi’s channel is perfect for yogis looking to get sweaty on their mat. He also curates 30-day-challenge playlists, total body workouts, and plenty of shorter videos for people who want to move their muscles but are pressed for time.
• Shona Vertue: Shona Vertue is here to help you get both sweaty and serene. Her yoga videos are easy to follow, and her warm sense of humor shines through as she teaches. Want even more of a workout? Shona also uploads weightlifting and mobility exercises that are perfect for beginners.
• Five Parks Yoga: Filmed in beautiful outdoor locations, the vinyasa videos with Erin Sampson of Five Parks Yoga leave you inspired and a little sore (in a good way). Browse her collection of power flows and learn how to do complicated postures such as headstands and crow pose.
• Bright and Salted Yoga: Arianna Elizabeth posts new videos every Monday and Wednesday that are equal parts grounding and challenging. She focuses on creating content that resonates with BIPOC (black, indigenous, people of color) students and also offers weekly guided meditations that can help calm the nervous system. 

Yoga Nidra

Yoga nidra roughly translates to “yogic sleep.” Gentle movements and guided visualizations transport you into a state of consciousness that’s in between waking and full sleep where you can rejuvenate and recover. Research has shown that yoga nidra can help alleviate stress, depression, insomnia, and PTSD symptoms. Before hitting play on a yoga nidra video, be sure to set up your space in a comfy manner so you can fully relax into the experience. 

• Ally Boothroyd: As a Yoga Nidra teacher and trainer, Ally Boothroyd is an expert at helping you find that blissful state of yogic sleep. Her channel features a huge library of nidra practices in addition to sound baths, meditations, and info on healthy sleep cycles.
• Nids Nidra: Nids Nidra’s soothing British accent guides you into deep relaxation in her curated collection of nidra videos. She also shares lots of wellness tips and tricks that include energy healing, breathwork, fascia release, and more, all with the goal of making self-care a fun and easy part of life.

Body Positive & Accessible Yoga

Yoga is for everyone, but we often only see thin, able-bodied, and hyper-flexible people practicing it. These amazing teachers create videos that are accessible for people of all abilities, ages, identities, and experience levels. Even if you are fully able-bodied and flexible, give these videos a try because we can all benefit from learning new techniques from teachers who make this beautiful practice available to a broader community.

• Jessamyn Stanley: Founder of the inclusive online yoga studio called The Underbelly, Jessamyn Stanley’s real and unfiltered teaching style makes her incredibly appealing and relatable. Her class themes tie in current events, social justice, and mental health alongside the traditional teachings of yoga for a modern and thought-provoking practice. She offers plenty of variations for people of all abilities and skill levels, so you’re bound to find something that supports your unique yoga journey. 
• Body Positive Yoga: Amber Karnes describes her teaching style as “low-pressure, judgment-free yoga for big bodies, creaky joints, and beginners.” Her compassionate heart shines through in every video as she utilizes props and offers lots of modifications, making yoga enjoyable for everyone who wants to practice mindful movement. 
• Edyn Love: Rooted in the belief that health is a lifestyle and not a size, Edyn Love shares a wide collection of yoga videos that are nourishing and energizing for people with bodies of all different sizes. Each class ranges in length and style so there’s a little something for everyone on her channel. 

Chair Yoga & Yoga for Seniors

Regular exercise is critical for staying healthy later in life, and these YouTube yoga teachers are experts at creating flows that are suited for older bodies. Learn how to modify traditional postures for various health issues, use props in a supportive manner, and enjoy the feeling of your body no matter your age.

• Yoga JP: This incredibly popular channel features a large collection of chair yoga classes that are fun, engaging, and accessible for older adults or folks in wheelchairs. They also offer curated playlists of videos taught in Spanish, Russian, Swedish, and several other languages.
• Yoga Etc: On a mission to prove that age is just a number, Tina teaches easy-to-follow yoga sequences for people of all ages, but gears her classes towards those 60 and up. Her classes are usually 30 minutes or less, and many incorporate the use of chairs or specific postures that help alleviate common health problems, such as low back pain. 
• The Yoga Room: Specializing in gentle and accessible classes, The Yoga Room has an extensive library of chair yoga routines, yoga for achy knees, and all sorts of other classes that are beneficial for senior students. 
• Patricia Becker: Patricia Becker’s fun-loving energy and extensive knowledge of yoga shines through in all her classes. Her videos are geared towards older adults with plenty of chair routines, beginner videos, and easy-to-follow language, but everyone can benefit from her upbeat and engaging teaching style. 

Guided Meditation, Chanting, and Pranayama 

Many yoga practitioners use meditation, chanting, breathing (pranayama), and other spiritual practices to deepen their experience of yoga. These digital educators will take you on deep dives into beautiful practices to help you cultivate a stronger connection to your mind, body, and heart. 

• Heart Alchemy Yoga: Featuring extensive meditation and sound healing playlists, Heart Alchemy Yoga is a great channel to support your spiritual practice. Founder Michelle Goldstein is passionate about the power of maintaining a daily meditation practice and shares her extensive knowledge with all her followers.
• Meditative Mind: Your one-stop-shop for high vibration music, mantra chanting, and guided meditations! Use this huge collection of videos as background tunes for your home yoga practice or learn Vedic chants that can help rewire your brain for more tranquility, joy, and peace.
• Bharti Yoga: Bharti Goel’s approachable and charming personality makes all her yoga videos enjoyable, but her playlist of pranayama practices (breathing exercises) really stands out. Learn how specific breath control techniques can enhance your yoga practice and calm your mind.

Yin Yoga

More calming than a vinyasa flow but not quite as still as restorative yoga, yin is often that perfect Goldilocks sweet-spot for beginner yogis. Yin originated in the Taoist tradition and holds each posture for 1 to 5 minutes to help stretch the fascia and ligaments surrounding your muscles. This style of movement deeply alleviates tension and body aches, and it’s often paired with breath practices to settle your nervous system. 

• Yoga with Kassandra: Yep, Kassandra gets a second mention in our guide to the best yoga YouTube channels! Her yin playlist has more than 100 full-length videos ready for you to explore. Learn how to invite deep rest and move away from anxious thoughts with her gentle, supportive, and compassionate classes. 
• Breathe and Flow: Husband-and-wife duo Bre and Flo specialize in power vinyasa and strength training, but their wonderful selection of yin classes makes them a must for any student who needs some extra relaxation in their life. Their calm and loving demeanors come across in every video, and they often incorporate interesting education about anatomy and functional movement. 
• Janice Allerman Yoga: There’s no better way to get a deep-tissue stretch sesh than with Janice Allerman! Her yin classes range in length, and many of them feature tranquil, calming music to help you relax even further. You’ll immediately connect with her welcoming personality, beautiful video backdrops, and thoughtful sequencing. 

No matter what style of yoga you’re drawn to, the most important thing to notice is whether your body, mind, and heart feel good while you’re practicing. We hope this guide of the best YouTube yoga channels is helpful in your journey toward a healthy, balanced, and happy life. 

The post A Complete Guide to the Best Yoga YouTube Channels for Every Style and Experience Level appeared first on Forks Over Knives.

When Tim made the switch, I fully supported him. I ate more plant-based foods, but for some reason I never went completely plant-based.

In 2014 I was diagnosed with a uterine fibroid that was bigger than a grapefruit. The fibroid was putting pressure on the ureter to my right kidney, so it had to be removed. In 2015 I had a total hysterectomy. During the surgery and hospital stay I had flashbacks to my mother’s long days and nights at the hospital as she battled leukemia. My dear mother had lost her battle with cancer, and I vowed the day after my own surgery that I would never set foot in a hospital again if I had anything to do with it. While I couldn’t control everything that happens to me, I could control what I put in my body. I flipped the switch and went 100 percent plant-based and never looked back.

As a result of making my health a priority, I have lost 85 pounds over the past three years, and I have become a competitive runner. The running began when my husband asked me to run a 5k with him. Then we did a 10k. After my first half marathon I really fell in love with running and being outside. Running makes me feel free. I love the time away from all the distractions around us, listening to my music, and reflecting on everything I’m blessed with. I love setting goals to become better and I never would have dreamed I would become an ultramarathoner. The finish lines and medals are fun, but the best part is spending time with my husband and enjoying the running community.

Now that Tim and I are both plant-based and active together, our marriage is thriving. We feel like teenagers, and we’re enjoying life to its fullest. We are passionate about showing others how to transition to a plant-based lifestyle through our classes, social media, and potlucks.

I thank God for the second chance for both of us, and I am grateful for every day we’re given. I can’t put into words how much I appreciate the Forks Over Knives film. It saved my husband’s life and gave us a completely new life together. I am convinced that without it I would not have my husband, and my children would not have their father. Thank you for all you hard work and please keep putting this message out there until everyone knows how powerful a plant-based lifestyle can be.

The post I Lost 85 Pounds, Became an Avid Runner, and Revitalized My Marriage With a Plant-Based Diet appeared first on Forks Over Knives.

It was at this time, however, that I started noticing my body fat creeping up. Even though I was doing all of the “right” things, I wasn’t staying as lean as before. My energy was very low, I was getting sick more than usual, and my workout performance was suffering. To make matters worse, I was coaching my clients on proper nutrition, yet as a fitness pro I wasn’t getting results following my own advice.

One afternoon my wife and I watched the Forks Over Knives documentary, and it totally blew us away. To me, the information seemed crazy because it contradicted so much of what I’d been taught about nutrition, performance, and optimal health.

Another month went by, and I’d finally had enough of not feeling and looking my best. I talked to my wife about what we had seen in the film. I said, “We owe it to ourselves and to our clients to find out if this information is the real deal or just another scam.” So we made the decision to test the Forks Over Knives whole-food, plant-based nutrition principles.

I wish I could say we went all in, but the truth is I was still a little skeptical. As a fitness professional, I was taught that animal protein is the only way to build muscle, and if you cut it out your body will eat away your muscle and you will become small and weak. This was a huge concern because I was in front of clients every day, and if I started to look weak our business would suffer.

We slowly transitioned over the next few months, first cutting out chicken and turkey and then all dairy products, including whey protein powder. Next we cut out fish, and finally eggs. I had stopped eating beef years earlier, so that wasn’t a problem. The first thing that I noticed during this transition period was I no longer craved animal protein and I actually started to dislike the smell of cooked meat, which I had never experienced before in my life. Some of the other amazing changes included  healthier, younger-looking skin and not feeling hungry all the time. We switched from eating every two to three hours to a simple breakfast, lunch, and dinner plan, which was awesome because we didn’t have to eat all day long.

Meal prep was simple and less time-consuming than our previous routine. More importantly, we didn’t have to be those weird trainers who carried their food cooler all over the place. For the first time since 1998, when I first started my fitness journey, I felt true freedom.

Most people think a whole food, plant-based diet means you’re stuck eating lettuce and broccoli for the rest of your life, but the opposite is true. We get to eat more, and we have a huge variety of better-tasting meals to choose from.

Since changing to a whole food, plant-based lifestyle, I have gone from 16 percent body fat to 8 percent body fat, put on 8 pounds of lean muscle and increased my energy 100-fold—all at the age of 46. My performance in the gym has improved, and I now run circles around a lot of the younger 20- and 30-year-olds who eat meat. My wife initially went from a size eight to a size two within two months; she has been able to maintain that weight loss even after giving birth to two 9-pound babies.

Our results have been life-changing, but even more incredible are the results we’ve seen in our clients. We started a simple, seven-day challenge to introduce them to the Forks Over Knives way of eating, and the average weight loss was five to seven pounds in just seven days. Some clients even lost 10 to 12 pounds. They were blown away by the immediate increase in energy, the ease and taste of the meals, the decrease in their ailments, and the weight loss. Since that time, we have incorporated whole-food, plant-based nutrition principles into all of our programs to help our clients look, feel, and perform better.

Following a WFPB lifestyle is a game changer, and it wouldn’t be possible without the hard work and dedication of everyone at Forks Over Knives. This community has provided everything needed to radically change your health and body.

Thank you so much, Forks Over Knives!

The post How a Whole-Food, Plant-Based Diet Transformed This Fitness Pro’s life appeared first on Forks Over Knives.

But thanks to the stories of dozens of high-profile, elite athletes turning to plant-based diets for a performance advantage in recent years—including Olympic medalists, world record holders, and even the occasional mainstream superstar—the myth that plant-based diets don’t work for sports has finally been uprooted.

But why do whole plant foods work so well for everything from endurance sports to powerlifting? Mainly, it’s because their nutrient density and anti-inflammatory properties—the same properties that make them so protective and even disease-reversing in the long term—make them ideally suited for fueling and repairing your body after workouts.

Indeed, “faster recovery” is what just about every elite athlete who chooses this diet cites as the primary benefit to his or her performance.

And that’s been exactly my experience. When I began eating a plant-based diet eight years ago, I did so for ethical reasons, all but assuming that it would pose a serious a challenge to my marathon training. But when I qualified for the Boston Marathon just six months after making the transition, I knew I was onto something.

Since then, I’ve run many longer races, including several 50-milers and a 100-mile ultramarathon, and I haven’t looked back (and crucially, I’ve stayed almost entirely injury-free).

These days, there’s little doubt that a plant-based diet and fitness can go hand-in-hand. So if you’re already eating a plant-based diet, how do you add fitness to your healthy lifestyle?

Here are five of the most important tips I can offer:

1. Start small.

As with any endeavor (just like when you started eating plant-based, I bet!), it’s tempting to dive in and really go for it. But when it comes to fitness, I’d advise against taking on too much, too soon.

A mountain of new habit-change research shows that most people are more likely to make changes last when they minimize the strain on their willpower. Think of willpower like a muscle: It can grow and strengthen over time, but only if you “train” it.

So instead of committing to a full-on fitness program right from the get-go—say, a weekly program of three gym workouts and three 30- to 45-minute cardio sessions—what if you started by committing to a five-minute jog (or jog-walk) each day? If you find yourself procrastinating on even that, make it two minutes.

Only after you’ve put together a string of these tiny “wins” should you let yourself increase the duration. And even though you won’t notice many physical benefits when your exercise volume is so small, with each little run you’ll be changing your brain, adding a fiber to what will eventually become a cable, a habit that’s automatic—even once the duration and intensity of your workouts is much greater.

Best of all, you’ll be doing so without excessive pain or effort, which will keep you in the game while you’re learning it.

2. You might need more calories (but not just protein)!

The belief that athletes need more protein has persisted for decades, passed down from coach to athlete as common knowledge not to be questioned.

Thankfully, the recent successes of plant-based athletes have given us lots of ammunition with which to question it.

While the protein myth isn’t going to disappear overnight, many plant-based doctors, coaches, and dietitians now suggest that although it’s true that athletes need more calories to support their activity levels than sedentary individuals do, increasing those calories with whole foods automatically increases your protein intake (and total carbohydrate and fat intake, too).

For most people, this happens without having to think about it: Listen to your body’s hunger signals, and you’ll likely find yourself eating slightly more of the same whole plant foods to support your new athletic pursuits.

If, however, you find yourself struggling to keep weight on, then focus on calorically dense whole plant foods: sweet potatoes, beans, avocados, nuts, and seeds are favorites of plant-based athletes who want to pack in the calories without sacrificing long-term health by eating processed powders or sports nutrition products.

3. Fuel your workouts.

If you’re just getting started with fitness, you won’t need to take in any extra calories for most of your workouts. But once the intensity increases, and especially if the duration of your workouts extends past an hour or so, you’ll find you perform better and get more from your workout if you eat something to replace the fuel your body burns through as you exercise.

So for those more intense workouts, aim to eat a few pieces of fruit (and possibly more, if your energy runs low near the end of your workouts) in the hour before you start. For very long workouts, like a distance run in marathon training, you should eat a larger, starchier meal (oatmeal or whole-grain pancakes, for example) several hours earlier.

During a workout, whole medjool dates (with the pits removed and replaced with a Brazil nut) are one of my favorite sources of quick, whole-food calories. Experiment to find out what works well for you and what your body tolerates while it’s in motion.

As your workouts get longer and more intense, you’ll also want to make sure you’re giving your body the energy it needs to recover. A whole-grain pasta dish with lentils or veggies, Quinoa Primavera, or a hearty salad with beans are examples of great post-workout choices.

4. Hydrate with water.

It’s important to drink fluids to replace the water you lose through sweat. So how much should you drink?

If you’re tuned into your body’s signals and your workouts aren’t too long, you might be fine just drinking to thirst. Otherwise, plan on 4 to 6 ounces of water every 10 to 20 minutes during exercise.

Should you get involved in longer (say, three hours or more) workouts, like those associated with marathon training, or those where you’re sweating an immense amount, you’ll want to add some electrolytes to your water to avoid hyponatremia, a dangerous condition often associated with overhydration. But for typical, shorter workouts, the natural sodium and potassium in many fruits, or a pinch of salt added to a homemade sports drink, will keep your electrolyte levels balanced.

5. Don’t neglect recovery!

Remember what so many elite athletes cite as the main benefit of a plant-based diet? That’s right, recovery!

Your anti-inflammatory and nutrient-rich diet of whole plant foods will help you recover quickly, but some of the job is still up to you. Don’t work out hard two days in a row; give your muscles (and that includes your heart!) a chance to recover. Remember, exercise works mostly by tearing down muscle fibers in order to stimulate repair and strengthening, so make sure you allow time for that to happen before hitting the gym, roads, or trails again.

Of course, there’s nothing wrong with doing a light workout almost every day, but if the intensity of your workout creeps beyond the point where you can comfortably carry on a conversation, build in a day of recovery or very light activity before doing another hard one.

Finally, don’t forget sleep! It’s a huge part of the recovery process, and you’ll need extra zzzs to make up for your toughest workouts. And hey, you’ll have earned it.

The post Get Plant-Fit: 5 Tips from Plant-Based Athlete Matt Frazier appeared first on Forks Over Knives.

We had the chance to talk to Venus about her diet, her life, and her exciting new ventures.

Q: When you were diagnosed with Sjögren’s syndrome, you switched to a plant-based diet. How did this help you manage the autoimmune disorder?

VW: The vegan diet was a big change for me and I am still adjusting. It is especially a challenge as I am constantly travelling and eating on the run. However, I believe it is the most sustainable way to eat and it really renews your body. The thing that has helped me most is high iron intake, along with eliminating cane sugar and corn syrup.

Q: How did you feel physically after changing your diet? Have you noticed other benefits?

VW: Amazing skin! Also low body fat but I am not really looking for any other results.

Q: It’s been reported you train for five hours a day—what foods keep you fueled and going before, during, and after your workouts?

VW: I am not a big eater. In the morning I mainly eat fruit. That gets me through my tennis practice. Lunchtime is normally my biggest meal, something like rice or carbs that will get me through my gym workout.

Q: What are your favorite foods to eat?

VW: I eat to live, not live to eat. At the moment I love anything that involves potatoes. ­­

Q: Most people don’t know that you’ve also become an entrepreneur—you are part owner of the Miami Dolphins and founded a clothing line. Why and how did you decide to create a clothing line called EleVen?

VW: I studied fashion design, so this was a natural progression. Every design student dreams of having their own clothing line! EleVen represents going past a ten, so its all ’bout turning it up to EleVen!

Q: What was the hardest thing about creating a clothing line? The most exciting thing?

VW: It’s definitely an adventure! What I love most is building an amazing team, collaborating with them, and then seeing them shine. The hardest part is all the risks you take as an entrepreneur—it can be a daunting experience but I wouldn’t have it any other way.

Q: Which famous people would you love to see wearing your clothes?

VW: Let’s see, Serena Williams! Rita Ora and Lewis Hamilton when we launch the men’s line. Misty Copeland would be amazing too!

Q: You’re an inspiration to millions of kids, entrepreneurs, and people struggling with their health. Is there anything you’d like to encourage in the next generation?

VW: Yes, look into natural remedies as well as conventional, because they go hand and hand. Always continue to search for the solution that makes you feel better. It’s different for everyone! Most of all, chronic health conditions can be demoralizing and limiting. However, you have to see the glass as half full and always focus on what you can accomplish and not what you can’t.

Q: Do you have a personal mantra or motto?

VW: Better than a 10!

Q: I was in the stands at your first US Open appearance where you shocked everyone at 17 years old. At 36, you’re still shocking everyone now by the length and success of your career. Most people retire by their early 30s. What is the secret to your long career?

VW: You know, I’m asking myself that! It’s the love of the game that still lights my fire. I know I still have a lot to give. I also love a challenge, and last but not least, I love wearing EleVen on the court! I don’t know if I can give up walking out on center court in our cool gear!

Learn more about Venus Williams and about Eleven by Venus.

The post Food, Fashion, and the Future: Exclusive Interview With Tennis Great Venus Williams appeared first on Forks Over Knives.

Growing up in Toledo, Ohio, Whalen dreamed of becoming a professional football player. He didn’t get scholarship offers to any Division 1 schools, so he adjusted and applied to rigorous academic schools with strong football programs. He got into Stanford (no small feat in itself) and joined the football team as a walk-on. After two years, he earned that coveted football scholarship. He had a great college career and ended as starting wide receiver.

Despite proving himself on the field, the 5’11”, 190-pound Whalen was small by NFL standards and went undrafted out of Stanford. Again, he adjusted and signed on with the Indianapolis Colts as an undrafted free agent. After four years with the Colts and some time with both the Miami Dolphins and the San Diego Chargers, Whalen has just signed on to play for the New England Patriots.

While with the Colts, living his dream of playing professional football, Whalen injured his foot. Determined to come back as soon as possible, he started to research nutrition and health. His ex-girlfriend showed him Forks Over Knives and Engine 2 Kitchen Rescue, and he decided to try Engine 2’s 28-day challenge. After the 28 days, he felt so great so he continued with a plant-based diet. He eventually came back from the foot injury, better than ever, to make the Colts starting lineup.

We recently talked to Whalen about his diet, his life, and his football career.

Forks Over Knives: How was your diet before you went plant-based?

Griff Whalen: “Growing up, my diet was not good. I was so active and played so many sports that it didn’t make a difference with my weight. But I was a big meat and dairy eater, ate a lot of fast food, and also had a pantry full of candy, cookies, chips, and sugary cereals.

At Stanford, I did start learning more about nutrition and eating better. Our coaches and strength coach tried to educate the players—they tried to steer us away from deep fried foods, junk food, and fast foods and towards eating more real food. This usually meant grilled chicken and fish.”

FOK: How was your first month doing the 28-day challenge?

GW: “During the 28-day challenge, I felt surprisingly good! I just went cold turkey. After a few days, I really felt a difference in my body. I felt lighter and more energetic and just less sluggish overall. That first week motivated me to finish the whole 28 days and to also start thinking about a plant-based diet as a long-term thing. I decided to research if it was a viable option for an athlete.

I found some books to read. I initially added fish back into my diet for one month but after doing more research, I cut it out again. I felt confident that I could perform well on a plant-based diet.”

FOK: What foods helped you during the transition to a plant-based diet?

GW: “It was a huge change so there was definitely a learning curve. Everything you eat and cook is different! It was the off-season for me though, so I did have time to learn how to do it. One of the things that helped was cooking and eating different ethnic foods because they are easy to make vegan. Mexican food like beans and rice and Indian dishes helped a lot during the transition.

I also made many of the Engine 2 recipes. One of the easiest things I learned to do (and still make) is sauteed vegetables with pasta, grains, or lentils and some marinara sauce. It’s filling, tasty, and easy to make.”

FOK: How was training on a plant-based diet?

GW: “I noticed an immediate difference and so did my friends and teammates. My body composition changed—my body fat went down, my lean muscle went up, and I got stronger. I could also run faster and my recovery time improved.”

FOK: How did your team react?

GW: “I didn’t go out of my way to tell anyone. It came up often enough when people saw my plate. There was actually a lot of curiosity and interest in it because most of us don’t have much nutrition education even though it impacts what we do everyday. So many guys were interested in learning what I had to say and trying the meals.

Closer friends would poke fun at me in good spirits. And of course some guys thought it was totally bizarre and made no sense.”

FOK: What are your favorite foods?

GW: “Indian food. I also love tacos and Mediterranean dishes like hummus, falafel, and grape leaves.”

Learn more about Griff Whalen.

The post NFL Player Griff Whalen on the Perks of Being a Plant-Powered Athlete appeared first on Forks Over Knives.

Meet and learn from Rip and Scott at the 5th Annual Plant-Stock this summer!]

Scott Jurek has won the most prestigious ultramarathons in the world multiple times, including Badwater (a 135-mile grueling race from Death Valley to Mount Whitney), the Western States 100 (which he won seven consecutive times), and the Spartathlon (a 153-mile race between Sparta and Athens). In May of 2015, Jurek set the speed record for completing the Appalachian Trial (2,200 miles) in 46 days, 8 hours, and 7 minutes.

Rip Esselstyn: Which is harder for you – finding good food at the airport or taking a rest day?
Scott Jurek: Neither are that hard anymore, but I’m going with “finding good food at the airport.”

Rip: When you’re on mile 80 of a 100 mile run, what do you daydream about?
Scott: When I was on the Appalachian Trail, I fantasized about being at home and laying down on my couch.

Rip: You and your, wife Jenny, are obviously one heck of a team – who is the better cook? Who is better with directions?
Scott: She’s a great cook when she wants to but it’s not her passion so I have to say me. Considering that she navigated her way to every meeting point on the Appalachian Trail, she’s a master with sense of direction and navigation.

Rip: What’s your favorite late night snack?
Scott: Popcorn or Panda Puffs (Google it!) with almond milk.

Rip: What’s your definition of a “manly” food?
Scott: Food has no gender!

Rip: If you opened a restaurant serving all your favorite foods, what would be at the top of the menu?
Scott: A tempeh dish with lacinato kale and potatoes. I grew up in a Polish household so potatoes are a must!

Rip: What song do you sing in your head when you’re running for 100 miles?
Scott: Usually I don’t get a choice—it’s whatever is in the subconscious. Sometimes that’s a good thing, sometimes that’s a bad thing.

Rip: Do you have any tricks to motivate yourself when you just don’t feel like running? Like on day 39 of your epic Appalachian Trail hike last year?!
Scott: For me, finding an intention or offering up the run to someone I know helps alleviate the discomfort when times get tough. I also use micro-goals (i.e. get to the next shady spot, get to the next road crossing) which make the big goal seem attainable.

Rip Esselstyn (L) and Scott Jurek (R)

The post World-Renowned Ultra-Marathoner Scott Jurek Talks Snacks, Potatoes, and Micro-Goals appeared first on Forks Over Knives.

1. Go for a walk or run to explore the city you are in.

If you’re a runner, look online to find recommended running routes and see some sights along way. Many major cities have designated walking paths through the main area of town, which means you can easily scope out tasty vegan dinner spots as you get your blood pumping!

2. Rent a bike and go for a cruise around town.

Skip the electric scooter rentals and pedal the old-fashioned way to combine your sightseeing with some enjoyable exercise. Visitor centers, hotel concierges, and a good old-fashioned Yelp search can tell you where to rent a bike and the best routes that will let you hit all the major landmarks.

3. If your hotel has a pool, go for a quick swim.

The best time to swim at a hotel pool is early in the morning when most people are still eating breakfast and getting ready for the day. Communal pools will likely fill up in the afternoon with families who have come back to relax after a long day of vacation activities.

4. Find a local gym or yoga studio that has drop-in or daily rates.

The vast majority of fitness studios offer daily rates to entice new members. Using fitness apps such as mindbody can be a great way to quickly compare prices and search for local studios that offer your favorite physical activity. Plus, if it’s hard for you to feel motivated to work out on your own, joining a group class is a great solution.

5. Do a bodyweight workout in your hotel room.

The easiest way to sneak in a workout while traveling is by doing a bodyweight workout in your hotel room. There are plenty of exercises you can do using your own body mechanics. With just a few square feet of floor space and a little motivation, you can become your own living, breathing fitness center.

My favorite bodyweight exercises include push-ups, crunches, squats, lunges, calf raises, and jumps. I can do these anywhere, regardless of where I am. Perform multiple sets of these exercises and stretch afterwards, just as you would in the gym. (See the video below for a 5-minute workout you can do anywhere.)

6. For longer trips, hit the local supermarket.

When you arrive at your destination, stop by a supermarket to load up on some produce and snacks. You can find fruit, vegetables and hummus, nut butters and crackers, and a variety of ready-made plant-based dishes such as vegetable sushi and salads at nearly any mainstream grocery store.

7. Prepare snacks in advance.

One of the best ways to ensure you have the energy to exercise regularly, even with a busy schedule, is to consume the foods that provide you with the best overall nutrition (i.e. whole-food, plant-based meals). It is easy to get sidetracked when you’re tired and off-schedule and to crave foods filled with fats, sugar, and salt. One way to overcome the desire to eat unhealthy processed junk foods is to bring quality foods that you enjoy with you while you’re traveling. Pack your favorite fruits, vegetables, nuts, and other snack foods. If you can, bring along some of your favorite prepared dishes for your plane, train, bus, or car ride.

8. Find creative ways to move during the day.

If you can’t fit in a “workout,” try to get creative while you are going about your day. Here are some ideas you can use anywhere:

• Do calf raises while you’re waiting in line, whether you’re at a tourist attraction, waiting for the elevator, or in line at a bank.
• Opt to take the stairs or always go the long way around if you have the time.
• While shopping, do arm curls while carrying your grocery basket or the things you are planning to purchase.

The best way to achieve your desired results is to create a consistent routine that produces the outcomes you seek. From my experience, the easiest way to create a consistent routine is to begin by caring deeply about the goals you’re pursuing. Rather than seeing exercise and healthy eating as a chore or a burden, as you may have at some point in your life, see them as meaningful destinations you’re working toward. When you do, you will likely feel compelled to want to eat well and exercise regularly, and the tools outlined above should make your pursuit easier as you travel through life.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post 8 Expert Tips for Staying Fit While Traveling appeared first on Forks Over Knives.

Rip Esselstyn: If you could share a plant-strong meal with anyone on the planet, who would it be and why?

Rich Roll: My answer to this question is always changing. Right now I’d say John Oliver because he is culturally relevant, extremely influential, and has an acute ability to convincingly sway public opinion on matters of social significance. One dinner and I think I could convince the guy that plants are the future.

Rip: If you designed a Rich Roll granola bar, what would it be called?
Rich: Oh come on! Too easy. Granrolla.

Rip: What’s the last workout you did? Where was it?
Rich: I just finished a 14-mile trail run in Topanga State Park near my home in Los Angeles.

Rip: What is something you used to eat all the time but repulses you now?
Rich: Nacho cheese sauce.

Rip: What book do you recommend people read?
Rich: The Power of Now by Eckhart Tolle.

Rip: Who has bigger calves? You or Me? Can we have a “calf off” at our events this year?
Rich: Me. No contest. We can have as many “calf off” contests as you want, but you will lose every time. (Just don’t ask me to do any pull ups.)

Rip: What’s your definition of a “manly” food?
Rich: I think the fact that we feel the need to characterize some food as feminine and some food as masculine is just bizarre. We’re all humans living on planet Earth—food is food.

Rip: How many hours of sleep do you like per night?
Rich: Eight hours. I need my sleep and I don’t skimp on it.

See Rip and Rich at the 5th Annual Plant-Stock this summer!

The post Q & A With Plant-Strong Athletes and Advocates Rip Esselstyn and Rich Roll appeared first on Forks Over Knives.

Since I was going “all-in” to achieve my lifelong dream, I decided to try the plant-based diet and the green smoothies with which my coach had found so much success. I jumped in with vigor and my body seemed to like it. Within two weeks, I completely lost my appetite for chicken. Two weeks after that, I lost my taste for other meats. My new way of eating also helped me beat my cravings for sugar and alcohol. The more I stayed on the regimen, the better I felt.

The leaner my body became, the more efficient I became. I felt lighter when I ran, swam, and biked. My mental function was clearer, my memory seemed better, my sleep quality was better, and I had energy to burn. Overall, I felt better than I had in my entire life! Even when I came across professional or personal obstacles, my mental state was so positive that I immediately focused on the possibilities for success instead of the possibilities for failure.

I adopted a plant-based diet in 2011 and there is no doubt that it helped me realize my lifelong dream of competing in the Ironman World Championship in 2012. Since then, I’ve continued to run ultra-races and triathlons including the 2014 Ultraman World Champion (6.2-mile swim, 261.4-bike ride, 52.4-mile double-marathon) and the 2015 Ultra520k Canada (323-mile, 3-day triathlon). I am headed to South Africa at the end of this month to run the Comrades Marathon (56-mile run), the largest and oldest ultra-race in the world.

Achieving my Ironman dream was the gateway to even bigger, better things. Besides continuing to compete as an ultra-athlete, I’ve since become an author, international speaker, and personal achievement coach. Through all these things, I want to help others find and realize their own true potential.

The post From Recreational Athlete to International Ultra-Athlete on a Plant-Based Diet appeared first on Forks Over Knives.