I am delighted to share talented Vegan Coach and Personal Trainer, Ramona Cadogan’s story
Ramona became a vegan for the animals but also to prevent or reduce the chances of getting ill from
consuming animal products.
She is a National level athlete in Olympic weightlifting competitions–in fact, she took the silver medal
at her first National meet by being in the sport less than 3 years.
Ramona is a certified personal trainer, Pilates instructor, vegan coach/meal planner and hula hooper
plus she has worked in the educational field for over 20 years.
“If you do veganism right,
you can gain health benefits
like more energy, clear skin
and balancing your weight.”
Urban Naturale: Tell us a little about yourself.
Ramona: I am Queens native and presently reside in Great Neck, N.Y.
I have been in the educational field as long as I have been into fitness–which spans over 20 years.
I was introduced to physical fitness by taking ballet at 5 years old.
I have a Bachelors Degree in Biology and a Master’s in Education from Adelphi University with a
I also have a tutoring service for most subjects/home schooling and test preps Pre-K to college.
I am a certified personal trainer, pilates instructor and hula hooper in the fitness industry.
I have been vegan since 2000 and competed in Olympic weightlifting competitions.
I took a silver medal in the Master’s Division for my age and weight class at my first national meet
in under 3 years after competing in the sport.
Urban Naturale: What motivated you to become vegan?
Was it a quick switch or a gradual transition?
Tell us about your vegan journey?
Ramona: I became motivated to become a vegan because of the animals and felt a plant-based lifestyle
is the way to go!
It was a quick transition especially when I saw how animals were slaughtered in many documentaries.
I became a vegan in 2000 and not only for humane purposes but I saw how my skin glowed and I had
Urban Naturale: How/when did you become a vegan health coach
and personal trainer?
Ramona: I became a vegan health coach in 2008 and a personal trainer in 2011.
I am certified by Alyssa Cohen’s raw vegan chef course and received my personal training/pilates certifications
Urban Naturale: How do you work with clients? What is your philosophy?
Ramona: I work with athletes, non-athletes, stay-at-home moms, children and the elderly on fitness.
I work with clients for fitness prep, weight loss, bodybuilding, toning, strength/conditioning and core fitness.
I have clients online or in-person.
Some clients request meal plans based on their fitness levels to enhance their performance.
Urban Naturale: What is your basic approach to vegan strength training
and diet planning?
Ramona: There is a different approach to providing a meal plan for a marathon runner as opposed to a weightlifter.
I base the meal plan on what type of sport the athlete or client participates in.
Urban Naturale: How should vegans plan nutritionally balanced meals
for the week? How can they make sure to meet their nutritional needs?
Ramona: To stay healthy vegans must have fruits, vegetables, nuts and seeds.
Most of the diet–depending if you are an athlete or not–should be high carbs and low fats.
Nutritional needs are met based on the individual’s blood work.
Eating plenty of fruits and vegetables brings fiber in your diet which is needed regularity and
Limit your nuts and seeds because they take longer to digest.
They are great source of omegas.
Eat more avocados for omega benefits and they are easier to digest than nuts and seeds.
Eating lots carbs like quinoa and sweet potatoes are important for endurance and strength athletes.
Urban Naturale: Why is protein so important for fitness and
What are your favorite vegan protein sources?
Ramona: Protein is for building and repairing.
My favorite sources are Beyond Meat, beans, tofu and seitan.
Purium is the best protein powder!
UrbanNaturale: Many vegans are overweight.
What is an effective way to lose weight on a vegan diet?
Ramona: To lose weight you need to weight train not just do cardio and have meals based on your
fitness goals designed for you.
If you do veganism right you can gain health benefits like more energy, clear skin and balancing
Drinking alkaline water with lemon to naturally detoxify the body the first thing in the morning
is a must.
By doing this you reset your metabolism.
Urban Naturale: What does a typical day on your vegan diet plan for strength
training look like?
What do you recommend that a client eat and drink on a typical day — drinks,
meals, snacks — to support their fitness goals?
Ramona: First thing in the morning it it best to have lemon in water to detoxify the body.
If I train in the morning I want to get my carbs and protein in 2 hours before I train along with my fats.
This could mean 2 to 3 sweet potatoes, 2 pieces of Beyond Meat and a half of avocado.
40 minutes after I train have some quinoa with seitan and some broccoli.
Then I eat some mixed nuts 2 hours later with an apple.
Then 2 hours after I’ll have a large salad with a variety of greens, seaweeds and dressing made from
lemons, pine nuts and dates.
Urban Naturale: Please share one of your favorite fitness-training-supportive
vegan recipes with us.
Avocado Kale Salad
1/2 head of kale
1 Hass avocado
1 radish, sliced
1/2 cucumber, sliced
1 handful almonds
1 medium organic red pepper
1 medium organic carrot shredded
1/2 lemon, squeezed for juice
Sea salt to taste
In a large bowl add a ½ head of chopped kale, cut up an avocado into many slices, then add to the bowl.
Other ingredients will be added to the bowl in following order: 1 radish, sliced cucumber, 1 handful of
almonds, 1 chopped organic pepper, 1 shredded organic carrot, 1/2 a lemon squeezed, a dash of sea salt.
Toss all the ingredients together and then serve.
Urban Naturale: Tell us more about the services you offer and how
our readers can contact you.
Ramona: To further connect with me on my journey as a vegan athlete you could find me on
I am one of the ambassadors for the NY area.
Check out this link to learn more about me:
You can connect with me in the following ways:
Facebook: Ramona Adelle Cadogan
Linkedin: Ramona Cadogan
Thank you for sharing your knowledge, insights and vegan fitness and diet coaching services with us, Ramona.
We value and appreciate your insights.
What did you think about Ramona’s vegan diet and fitness journey?
How/why did you transition to a vegan diet?
How do you fuel your workouts on a plant-based diet?
Share your thoughts and comments with us.