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Leg Day With Dumbbells

November 6, 2020November 9, 2020 Rick 13 Views 0 Comments dairy free, dumbbells, fitness, health, leg day workout, legs, nutrition, plant based, plant-based diet, training, vegan, veganhockeyplayer, whole foods

Leg day fun with dumbbells for today’s Vibrant Energy Training Tip.

Let’s go!

Single-leg curtsy
Squats
Sumo squats
Static lunges
Single-leg dead lift
Lateral lunge
Roman dead lift
Sit backs (squeeze your glutes)
Single-leg bridges followed by standard glute bridges

Knock out 3-4 sets of 10-12 reps.

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MISSION

STOP PANDEMICS

— vibrantNRG Friends —

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The National Animal Rights Day

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My friend Diz Rivera recently celebrated her 17th

My friend Diz Rivera recently celebrated her 17th veganniversary. Although COVID has kept us from meeting in person, I’m super impressed by this LA-based personal trainer, advocate, wife and proud mother.

Initially Diz went vegan at what she describes as a crossroads of her life while nursing herself back to health. But then choosing kindness, compassion and conscious living took on a deeper meaning.

“It became an across-the-board boycott of anything commoditizing animals and wrecking havoc on the environment,” she said.

Diz shares her vegan life with her husband and says her decision to go vegan is “Still one of the best decisions I’ve made. I turn 54 this year and I feel so good.”

This #vibrantNRGizer says “Any step towards a more healthy and compassionate life is the thing.”

Thanks for your inspiration and example, @dizrivera , and congrats on 17 years vegan. - Rick

*If you’re inspired by our posts, please follow us.

#veganhockeyplayer #vibrantNRG #NRGchip #vegan #veganstrong #govegan #eatplants #eatvegan #vegandiet #plantbaseddiet #dairyfree #plantbased #health #healthy #kindness #compassion #conscious #why #purpose #veganathlete #veganpersonaltrainer #veganfortheanimals #veganforlife #veganfortheplanet #vegancommunity #veganlife #veganlifestyle #vegansofig
#veganniversary

While being interviewed for a podcast today (more

While being interviewed for a podcast today (more on that soon), I brought up dietary racism. Although my friend Dr. Milton Mills is far more adept at speaking on the subject, allow me to introduce the basic concepts.

The government is well aware that approximately 75% of Black Americans are lactose intolerant or have a dairy allergy yet the government subsidizes food assistance to people of color with food that makes them sick. The percentage of dairy intolerance may be as high as 95% when it comes to Asian, Latin and Indigenous people.

Ever notice how many fast food restaurants are in Black and Latin neighborhoods versus white neighborhoods? Or how hard it is to find fresh vegetables and fruit as well as other healthy foods in Black and Latin neighborhoods? People of color are living in food deserts, which is another form of dietary racism.

Many people tell me that eating vegan needs to be more affordable. Price gouging is a third form of dietary racism. Fruit, vegetables, beans, nuts, rice and legumes are not and should not be expensive items to purchase in any neighborhood. Buying fresh, healthy foods is far cheaper than paying for prescription drugs and medical care for people who get heart disease, cancer and diabetes or become obese from the foods they eat.

Fighting racism also involves fighting for the food that is available to everyone equally. - Rick

*If you’re inspired by our posts, please follow us.

#veganhockeyplayer #vibrantNRG #foodfriday #drmiltonmills #dietaryracism #foodjustice #fooddeserts #equality #racism #dairy #ditchdairy #blacklivesmatter #blm #latin #asian #indigenous #heartdisease #cancer #diabetes #obesity #awareness #plantbased #eatvegan #vegan #govegan #eatplants #plantbaseddiet #dairyfree #ditchdairy #switch4good

Multiple groin strains kept me off the ice quite a

Multiple groin strains kept me off the ice quite a bit last fall so I came up with this daily routine specifically to strengthen the abductors and adductors as well as hip flexors and glutes that support the groin.

1. Lay on your side and raise the straight outer leg via the abductor. Do 12-15 reps.
2. While still on your side, lift the inner leg using your adductor. 12-15 reps.
3. Flip over and do the above exercises with the other leg.
4. Single leg lifts using only your hip flexors.
5. Spread your bent legs wide like butterfly wings with feet together so that the ankles touch the ground. Do 15 glute bridges. (Note to skaters: Doing them in this position will help strengthen your outer edges.)
6. Fire hydrants. 12-15 reps per leg.
7. Place a medicine ball (or a soccer ball or basketball) between straight legs while laying flat. Squeeze the ball with your adductors. Hold contraction for 5-10 seconds. Repeat 10-12 times.
8. Bend the knees with feet on the ground while holding the medicine ball between the knees. Squeeze with your adductors. Hold for 5-10 seconds. Relax. Repeat 10-12 times.
9. From that position, lift the feet up with legs bent at a 90-degree angle. Squeeze the medicine ball with your adductors and hold it for 5-10 seconds. Repeat 10-12 times.

Complete this circuit three times. You can do these exercises every day. - Rick

*If you find this post helpful, share it and follow us.

#veganhockeyplayer #vibrantNRG #groin #groinstrain #glutes #hips #legs #abductors #adductors #exercises #workout #workoutvideo #hockey #icehockey #skater #skating #athlete #bauerhockey #blackandwhite #veganathlete #plantbasedathlete #dryland #fitness #training #trainingtip #workouttip

Wednesday is the UN’s World Wildlife Day. This y

Wednesday is the UN’s World Wildlife Day. This year, it has the theme of “Forests and Livelihoods: Sustaining People and Planet.” According to the official site, this is “to highlight the central role of forests, forest species and ecosystems services in sustaining the livelihoods of hundreds of millions of people globally, and particularly of Indigenous and local communities with historic ties to forested and forest-adjacent areas.

World Wildlife Day celebrates forest-based livelihoods and seeks to promote forest and forest wildlife management and practices that accommodate both human well-being and the long-term conservation of forests, forest-dwelling species of wild fauna and the ecosystems they sustain, and promotes the value of traditional practices and knowledge that contribute to establishing a more sustainable relationship with these crucial natural systems.

To learn more about what you can do everyday to get involved, visit WildLifeDay.org.

*If you’re inspired by our posts, please follow our page.

#veganhockeyplayer #vibrantNRG #ForestPeoplePlanet #WorldWildlifeDay #WWD2021 #awareness #motherearth #mothernature #earth #planet #forests #eco #ecofriendly #ecosystem #sustainable #sustainability #green #natural #indigenous #preservation #conservation #vegan #plantbased #resources

When the mighty tide of life feels like it’s pul

When the mighty tide of life feels like it’s pulling you away from shore and your worries crash incessantly around you, sit quietly in the stillness. Meditate. Tune into the peace within. Feel it cascade freely and wash over your being, removing stress and tension, and refreshing your perspective. Calmness restored, return to action with a clear mind.

*If you’re inspired by our posts, please follow @vibrntnrg

#veganhockeyplayer #vibrantNRG #ocean #pacificocean #californiacoast #marinadelrey #meditation #meditate #peaceful #peace #calm #clear #silence #health #healthy #wellness #still #stillness #refresh #refreshing #stress #worry #yogi #yoga #vegan #athlete #veganathlete #plantbasedathlete #plantpoweredathlete #dairyfreeathlete

The stats on the back of my player card read: * 1 $The stats on the back of my player card read: * 130 pounds * 65 inches * 4 pelvic fractures * 3 broken fingers * 2 broken wrists * 1 broken thumb * 1 broken hip * 1 replaced hip * 1 torn biceps * 1 palm fracture * 1 sprained MCL * 0 excuses And as of today, 56 years. I committed to being an athlete when I was 14. To me that means showing up everyday and working to improve, working to grow, working to achieve greatness. Like life, it’s never easy. I’ve had too many broken hearts, setbacks and disappointments to count - as an athlete and in life. Perhaps the most important stat is the last one: no excuses. - Rick * If you’re inspired, please follow our page. #veganhockeyplayer #vibrantNRG #happybirthday #birthday #noexcuses #great #greatness #mondaymotivation #motivationmonday #mondayvibes #athlete #grow #motivation #motivate #inspire #inspiration #inspirational #vegan #over50 #plantpoweredathlete #plantbasedathlete #plantbased #plantpowered #veganstrong #veganathlete #workout #hockey #fitnessmotivation #blackandwhitephotography #vegansofig$

On the eve of my first COVID birthday, I’m shari

On the eve of my first COVID birthday, I’m sharing this pic taken on my birthday last year doing one of my favorite things: attending a Cirque du Soleil show. Something didn’t feel right that day. Almost like an impending sense of doom that I could not explain at the time.

By no means am I saying that I ever could have imagined what was about to take place days later when we were ordered to shelter in place and the entire world shutdown, but there was an eerie feeling (a dark energy) that dampened my day at the Cirque.

Like most live sports and entertainment, attending a Cirque show (without masks) probably won’t be possible until my birthday next year.

If you’re like me, you’re constantly qualifying the timeline of your events and activities as before the coronavirus outbreak (BC) and after the coronavirus outbreak (AC). Change is constant, inevitable, and part of growth and progress. Life has changed permanently and will continue to change in the AC era in ways imagined and unimagined. - Rick

#veganhockeyplayer #vibrantNRG #sundayreflection #birthday #happybirthday #cirquedusoleil #cirque #change #changes #time #bc #ad #covid19 #coronavirus #pandemic #imagine #pisces #quarantine #shelterinplace #saferathome #mask #wearamask #switch4good #vegan #veganathlete #plantbased #plantbasedathlete #dairyfreeathlete #empath #vegansofig

Stefen and I raced bikes together over a decade ag

Stefen and I raced bikes together over a decade ago, but it was his switch to vegan that reconnected us a few years ago. After his wife, Jules, won her battle over stage 4 colorectal cancer in 2014, the couple heeded the “warning” and went vegan together overnight. A creative chef who served in upscale fine dining establishments in LA and San Francisco, it took a few years before Stefen was able to transition his work to be fully aligned with his core values.

Stefan and Jules set their sights on creating plant-based cheese that would be so delicious that it would more than satiate people who say the one thing they can’t give up is dairy cheese. @julesveganfoods was born and their product line of cheese, dips and dressing made from cashews is flourishing. In addition to shipping directly to consumers all over the US, Jule’s Foods is in more than 50 stores and is about to be sold in Erewhon markets. The cheese is so good that it’s nearly impossible to not eat the entire wheel in one sitting.

What began as a response to a health crisis, Stefen and Jules’ motivation to eat and craft plant-based food is also about kindness, compassion and sustainability. Clearly they are #vibrantNRGizers. - Rick

*If you’re inspired by our posts, please follow @vibrntnrg .

#veganhockeyplayer #vibrantNRG #julesfoods #plantbasedcheese #vegancheese #cashewbrie #dairyfreecheese #vegan #eatplants #eatvegan #whatveganseat #plantbaseddiet #dairyfree #plantbased #health #healthy #kindness #compassion #sustainable #veganfood #veganideas #veganlife #vegancommunity #veganlifestyle #veganlove #cheese #erewhon #veganfoodie #vegansofig

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