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Vicki Jones | Women’s Health & Fitness Coach 🌱

@vickijonescoaching

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Helping women 35+ build strength & thrive 💪🏼 🌱
Perimenopause | Mindset | Strength | Nutrition
100% Plant-Based. 0% BS.
Start here 👇🏼

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A little change around here…

@veganmacros101 is becoming @vickijonescoaching.

When I started Vegan Macros 101 six years ago, it made complete sense. I was teaching plant-based nutrition, helping women understand macros and trying to cut through a lot of confusing, frankly terrible advice online.

I’d already been talking about plant protein for years by then. When I first started having that conversation, there were only a handful of accounts online talking about how to get enough protein on a plant-based diet. Now there are thousands sharing plant-protein tips and recipes, which is brilliant. I’m proud I was one of the people pushing that conversation early on (hello, TVP overnight oats 🙋🏻‍♀️).

And I’m still doing that. I’m still plant-focused. I’m still going to talk about plant protein, fibre, calories, body composition and all of the stuff people tend to overcomplicate.

But I’m not just a macros coach anymore.

Because I don’t just want you to hit a protein target. I want you to feel strong in your body, confident in the gym, clear around food, and like you’re no longer constantly trying to start again.

I help women lift weights, build muscle, feel confident in the gym, navigate perimenopause, stop the binge-and-restrict cycle, and get out of the constant “I’ll start again on Monday” bullshit.

Because yes, food matters. But the real goal is bigger than hitting a macro target.

It’s feeling strong in your body. Feeling good in your clothes. Having energy for your life. Trusting yourself around food. Knowing what to do, and actually doing it.

So, this is me putting my own name on the work I’ve built, and making room for where it’s going next.

You’ll start seeing more changes over the coming months, including Train with Vicki, my membership and coaching space. But nothing is changing overnight. You’re still getting the same straight-talking, evidence-based support. There is just a much bigger vision behind it now.

Same me. Bigger vision.

Lift weights. Build muscle. Eat plants. Feel amazing.

Vicki x by @vickijonescoaching

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a month ago

Tore my ankle ligaments this week. My first thought? Eat less. Wrong 🙃

I went over on my ankle this week & tore the ligaments.
I’m on crutches & can barely move 😩

And do you know what my first thought was?
“I need to eat less.”

Old habits 🤦🏻‍♀️

Because that’s actually the worst thing I could do right now.

When you’re injured, your energy needs don’t drop as much as you’d think.
Inflammation, healing & hobbling around on crutches all burn energy. (Seriously, crutches are a workout 😅)

Eat in a deficit while you’re barely moving & you lose MORE muscle.
Even a moderate deficit slows muscle building, right when you’re already losing it faster.

And of course protein is still super important.
Mine’s staying exactly where it always is, around 110g a day, to hang on to the muscle I’ve worked so hard for.

So the plan;
• eat around maintenance
• rest
• get back to training when my ankle’s ready

Boring stuff. But it works.

Save this for the next time you’re off your feet, or send it to the friend who’s injured & already panicking about her calories 💛

Source: Tipton KD (2015). Nutritional support for exercise-induced injuries. Sports Medicine. Free to read online. by @vickijonescoaching

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a day ago

A basic bitch salad does not need to be boring! 🥗

This creamy, tangy, garlicky dressing takes about two minutes and adds a decent little protein boost too.

You’ll need:
• 150g soft or silken tofu
• 100 to 200ml soy milk, starting with 100ml
• 2 tbsp nutritional yeast
• Garlic paste or fresh garlic cloves, however garlicky you like it
• ½ tsp salt
• 1 tbsp apple cider vinegar

Chuck everything in a jug and blend with a stick blender until smooth.

Start with less soy milk, then add more until it’s the texture you like. Want it looser and more like a creamy sauce? Add more. Oat milk works too if you prefer a slightly creamier flavour.

Pour it over your next basic bitch salad and thank me later.

Don’t forget to save this post for your next meal prep sesh! by @vickijonescoaching

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6 days ago

This is not a “I’m not vegan anymore because I want to eat cheese” post. Nothing has actually has changed in how I live.

I still don’t eat animal products. I still care deeply about animal exploitation. I buy cruelty-free wherever I can, I don’t buy leather or wool, and I will always rescue rather than buy a dog.

But I have stopped leading with the word “vegan” in my messaging because it no longer feels like the clearest way to explain my work.

Honestly, I’ve had this post sat in my drafts for a while. Nervous to post it because of the comments I might get, but do you know what? Fuck ‘em.

The thing I do best is help women make plant-focused eating practical, enjoyable and sustainable in real life. I help them understand protein, eat enough, build muscle and stop being terrified of food.

That is my lane. The activists are doing their job.
And I am doing mine.

More plants. More strength. Less perfectionism.

If that sounds like what you’re looking for, I’m your girl x by @vickijonescoaching

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7 days ago

I have been exposed….

Apparently, the only reason I encourage women to prioritise protein is because I’ve been bought off by Big Tempeh.

Not because muscle is important for strength, confidence, bone health, function, and ageing well.

Not because a lot of plant-based women are unintentionally under-eating protein while being told it doesn’t matter.

Not because building and holding onto muscle becomes even more important as we move through perimenopause and beyond.

Nope. Just out here collecting my imaginary seitan cheque.

On a serious note, protein is not magic. You don’t need to obsess over it, live on shakes, or turn every meal into a maths problem.

But if you want to build muscle, keep muscle, recover well from training, and feel stronger in your body, it cannot be an afterthought either. Especially if you’re plant based.

Big Tempeh made me say that 🙊 by @vickijonescoaching

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11 days ago

I promise, you’re doing better than you think you are!

Drop a ❤️ below if you needed to hear this today 🫶🏼 by @vickijonescoaching

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13 days ago

What a difference a bit of love and time can make 🫶🏼

3 weeks since I brought Dex home and gave him his mange, deworming and vaccines and WHAT a difference 🥰

We’ve since moved homes, and now he has a garden to play in and we walk to the beach twice a day 🏝️

Little man’s doing so well 👏🏼 by @vickijonescoaching

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20 days ago

They said soy has phytoestrogens. They said it would give me boobs.

Spoiler: It didn’t. But consistent lifting and a top-tier protein source gave me the back & shoulders of my dreams 😍

Plant-based myth buster for your day:
• Phytoestrogens are plant compounds, NOT human estrogen. They do not feminize you, wreck your hormones, or alter your body composition.
• Soy is a top-tier protein source. It consistently improves overall health markers, supports heart health, and works exceptionally well for building muscle.
• The fear-mongering is totally unnecessary. Human trial after human trial shows soy is safe, health-promoting, and highly effective.

The only thing soy is guilty of is helping you hit your daily protein targets.

(And if you want the extra curves, well… that’s what plastic surgeons are for. ✌️)

Be honest: what’s the wilder fitness myth you’ve heard? That soy gives you boobs, or that lifting heavy makes you look like a man? Drop the worst one you’ve heard below 😁 by @vickijonescoaching

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a month ago

FYI ✌🏼 by @vickijonescoaching

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a month ago

Here’s a helpful post on how to build your meals around plant protein!

Start with a decent protein source, add some colour, then build the rest of the meal around what that protein already brings. A little intention goes a long way when you’re trying to hit your protein and fibre goals.

Want all the thinking done for you? Comment SORTED below and I’ll send you the link to my ZERO THINKING meal plans! 👩🏻‍🍳 🌱 by @vickijonescoaching

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a month ago

Not to be dramatic, but these books literally changed my life (but tbf, I do like being dramatic 💅🏼)

Most of these books I listened to on Audible rather than read, because that’s just how I prefer to take things in. Give me my headphones, a walk, a drive or a bit of housework and I’m happy. 📚

But before you run off and download every book in this post, I need you to hear something…

You can listen to all the self-help books in the world. You can save every quote, highlight every chapter and tell everyone you’re “working on yourself”.

But if you’re not in the right mindset to take it on board, ask yourself, “Is this how I am?” and be honest about whether it applies to you… there’s no point.

You need an open mind.
You need a growth mindset.

And sometimes you need to be willing to hear something that makes you go, “Oh shit. I do that.”

These are the ones that have stuck with me:
• You Are a Badass
• Atomic Habits, which I listen to every year
• Stress Less, Accomplish More, another yearly listen and one I recommend to ALL my clients
• The Gifts of Imperfection
• The 5 Second Rule
• Unf*ck Yourself
• The One Thing
• Get Rich, Lucky Bitch, my first proper manifesting book
• I Choose Joy

I Choose Joy deserves a special mention. I started it towards the end of lockdown when I was feeling quite down. I decided to write 10 things I was grateful for every night before bed.

Some nights it was big stuff. Other nights I was struggling so wrote the basic stuff (which I know understand is not so basic) like, “I’m grateful for hot running water,” “I’m grateful for my coffee machine,” or “I’m grateful for my grandparents.”

But it changed what I looked for. And it rewired my brain to focus on positive things. Which then improved my mood. And my problem-solving skills. And my energy. It had such a ripple effect. And this IS backed by science .

None of these books magically fixed my life. They made me more aware of my thoughts, my habits, my excuses and the choices I was making. Then I had to do the work.

Your turn. What book has genuinely changed something for you?

And save this post for when you’re in the right mindset to do something about it! by @vickijonescoaching

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a month ago

Meet Dexter 🐾
Swipe to read how a random encounter after Pilates turned into a rescue mission on my moped.

He went from dodging traffic and surviving mange to being my full-time beach and sunset coconut partner.

Since so many of you have been asking for updates on him, I gave him his own space!

Head over to @fromstreettoscooter to follow his daily adventures 🥰 by @vickijonescoaching

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a month ago