Free Download: 30 Day Vegan Fitness & Nutrition Challenge

Since we launched Vegan Supplement Store in 2018, we have helped thousands of people to achieve their plant-based nutrition goals through our range of sports, vitamin and meal replacement products. We have also provided a range of plant-based recipes and sports-related insights through our website and newsletters, however, the most common requests we receive are for more nutrition and exercise suggestions. We have therefore partnered with MumWarrior, Martine Warmann, to create this 30 day challenge which aims to help you achieve weight loss, improved fitness, better nutrition and, if you're not already vegan or vegetarian, take some small but important steps to reduce your consumption of animal-based products. This is the next level up from the simpler, 30 day no meat challenge.

Throughout this guide we have provided tips and ideas, advice and recipes all of which are designed to make this 30 day challenge easier to complete. Hopefully, by the end of the 30 days, not only will you have completed the challenge, you'll also be feeling healthier and more confident about continuing with a healthy lifestyle.

Tips To Make This 30-Day Vegan Challenge A Success

Our experience tells us that the 'one size fits all' approach never works
when it comes to weight loss and fitness goals, however, we have provided
some tips below to help you increase your chances of success.

• Bitesize: Don’t jump ahead - follow each task as they come. Changing too many things at once is harder to maintain.
• Warm Up: Always warm up before doing any exercise - get your body warm with a 5-7 minute bout of light jogging on the spot.
• Exercises: There is no set order to working through the exercises. Do what suits you and rest when needed, just be sure not to spread your workout over the course of the day. Start early and get it done, if you can!
• Meat Free Substitute: If using a soya-based meat substitute, look for organic soya products as most soya used in processed products is genetically modified (GM) and therefore less healthy for you.
• A Building Challenge: Each time you complete a nutrition challenge you need to continue with that way of life for the rest of the challenge (and, hopefully, forever more). For example, the change you make on day one needs to be maintained all the way through the challenge and so on.
• Meal Plan: Be sure to create your own meal plans as you go through this challenge or you can sign up for a MumWarrior diet-plan by clicking the logo below. You can also find a range of recipes on our website.

Exercises

In this challenge we have chosen three core exercises that that will help to engage some of your larger muscle areas (glutes, legs, core) while providing a workout that will raise your heart rate and help to improve your overall fitness.

Squats

The humble squat is one of the best bodyweight exercises going and they can be done anywhere, any time. Make sure you keep your feet flat and squat to 90 degrees. Click here to watch a video and see how it should be done.

If you're an advanced user and feel able to tackle weighted squats you can also use a barbell to push yourself a little bit harder. Here's a useful guide to learn how to do weighted squats safely and with proper form.

Crunches

While you will need a body fat percentage below 12% in order to see your abs, crunches are a great way to strengthen your core muscles - just make sure not to pull your neck with your hands as you complete the move! Click here to watch a video to see how it should be done.

Burpees

For an all-round workout and metabolism booster you don't get many better options than the burpee. These are easy enough to do, but also easy to get wrong. Click here to watch a video of how to do them properly.

Vegan Challenge - Day One

Nutrition Challenge

Go Milk and Meat-free (includes avoiding fish). Swap your milk to a dairy free alternative (Oat, Coconut, Hemp, or any nut milk). Also - start a journal and write down how you feel, both physically and emotionally, as you go through this challenge. Be sure to keep a note of your favourite meals, recipes and vegan finds! You may also want to take some before and after photos to see how much
progress you make.

Exercise Challenge

As this is your first day we are going to start off lightly and build up over the next few weeks. If you find the exercises too difficult, it's better to do fewer 'reps' and increase the 'sets' than it is to lose your form and do the exercises badly. Watch the videos linked to on the previous page to see how the exercises should be done and make sure you record how you got on in your journal.

• Warm up with 5 minutes of jogging on the spot
• 15 x Squats
• 10 x Crunches
• 5 x Burpees

Vegan Challenge - Day Two

Nutrition Challenge

It’s time to ditch the butter - replace your current butter with a vegan one. Our favourite is Flora Dairy Free, which can be found in most supermarkets. 

Exercise Challenge

• Warm up with 5 minutes of jogging on the spot
• 20 x Squats
• 15 x Crunches
• 5 x Burpees.

Vegan Challenge - Day Three

Nutrition Challenge

Say “Bye Bye” to Cheese: Swap to a vegan cheese, such as Vio Life.

Exercise Challenge

• Warm up with 5 minutes of jogging on the spot
• 25 x Squats
• 15 x Crunches
• 5 x Burpees.

Vegan Challenge - Day Four

Nutrition Challenge

Today we are challenging you to swap your yoghurt to a vegan friendly
one. There are many to choose from, but one we like is Coyo, which is
available from most supermarkets.

Exercise Challenge

• Warm up with 5 minutes of jogging on the spot.
• 25 x Squats
• 20 x Crunches
• 7 x Burpees

Vegan Challenge - Day Five

Nutrition Challenge

Are you an ice cream lover? No problem now you can make your own vegan ice
cream and it will taste just as good but healthier!

Check out these recipes and enjoy a taste of guilt free goodness.

Exercise Challenge

• Warm up with 5 minutes of jogging on the spot.
• 30 x Squats
• 23 x Crunches
• 9 x Burpees

Vegan Challenge - Day Six

Nutrition Challenge

Introduce a daily Vegan Meal Replacement Shake into your diet - you can choose from a range of four delicious flavours from Vegan Supplement Store. Use code MUMWARRIOR for 20% off your first order!

Exercise Challenge

• Warm up with 5 minutes of jogging on the spot
• 35 x Squats
• 30 x Crunches
• 9 x Burpees

Vegan Challenge - Day Seven

Nutrition Challenge

Do you understand your hunger? Studies indicate that most people mistake hunger for thirst. Start drinking more water and make sure you drink at least 2 litres per day (not fizzy or flavoured).

Exercise Challenge

Rest is a crucial part of any fitness programme and so today’s challenge is to rest up and reflect on your past week. Have you been maintaining your journal? How
have you felt about following your new exercise routine? If you’re struggling to stay still why not go outside for a gentle walk?

Vegan Challenge - Days Eight to Thirty

We hope you've enjoyed your first seven days of our vegan challenge. If you have, why not download our FREE 30 Day Challenge e-Book? Over the next 23 days you can discover:

• A range of amazing recipes
• Our favourite, recommended vegan food brands
• Three movies every aspiring vegan must watch
• Enough exercise challenges and tips to get you to 100 squats, 100 crunches and 50 burpees.

To download your FREE e-Book, enter your email address below.