Stronger Faster Younger

Stronger Faster Younger Plant-strong training for the next 40 years. He is also an A.C.E. Certified Personal Trainer, is certified in Plant-Based Nutrition through the T.

Free Youthspan Snapshot (5 min): https://sfy-coach.vercel.app/snapshot — then join our free Skool for Q&A, workouts, and check-ins: https://www.skool.com/stronger-faster-younger-7194 Derek Tresize and Marcella Torres are the husband and wife team of competitive bodybuilders behind Vegan Muscle and Fitness at, where they have shared their training and nutrition tips, recipes and more since 2009. Owners of Richmond, Virginia’s only plant-based personal training studio, Root Force Personal Training, the pair seeks to promote a fit and active plant-powered lifestyle and shatter the perception that strength and athleticism can’t be achieved with a plant-based diet. Derek is a three-time natural bodybuilding champion and pro bodybuilder with the World Natural Bodybuilding Federation. Colin Campbell Foundation and Cornell University, and holds a Bachelor of Science in Biology. Marcella, formerly a professional mathematician, is now a competitive bodybuilder, professional meal planner, and professional dancer. She holds a Bachelor of Science in Applied Mathematics and Physics. Together they work with clients both internationally and locally helping everyone from new vegans to seasoned competitors build muscle and get lean with a whole-foods, plant-based diet. Their mission: to generate as many fit vegan role models as possible to get the message across that a plant-based diet isn’t a handicap in the world of athletics – it’s an advantage! Derek and Marcella have been featured in many online and print publications such as Vegan Health and Fitness magazine, Naked magazine, Vegan Lifestyle magazine, The Richmond Times-Dispatch, Style Weekly, One Green Planet, The Daily Beet, Vegan Bodybuilding and Fitness, the IDEA Fitness Journal, Bodybuilding.com, Break-ingMuscle.com, the television show “What Would Julieanna Do?”, and online radio programs such as The Big Inside on FTNS Radio. Both have been official sponsored athletes of Vegan Bodybuilding & Fitness and members of Team Plantbuilt, representing vegan athletes annually at the Naturally Fit Supershow in Austin, Texas. To learn more about Derek and Marcella visit their website www.veganmuscleandfitness.com, or connect on twitter .

Live Q&A with Derek this Sunday, Sep 20 · noon ET in Stronger. Faster. Younger. on Skool ☑️🥗💪🏽Bring a question, or just ...
09/17/2026

Live Q&A with Derek this Sunday, Sep 20 · noon ET in Stronger. Faster. Younger. on Skool ☑️🥗💪🏽

Bring a question, or just drop in. Starting later than you wanted, training around a cranky joint, getting stronger without wrecking yourself - all are fair game. If you can’t make it, leave it in the comments and he’ll try to hit it and post in a clip!

Link in bio / Skool:

https://www.skool.com/stronger-faster-younger-7194

09/17/2026

Adherence is the hard part.

The plan usually isn’t what fails. Life gets busy, the shoulder complains, the week shrinks - and the month disappears.

Being able to jump in and do what you CAN today, when the perfect session doesn’t survive, is the whole game.

That's why our SFY program has an efficient tier, not just an optimal one 😅 and that's why it has a built-in spotter to adjust every day of the workout.

Start with where you actually are. Free Youthspan Snapshot, five tests, takes five to ten minutes. Link in comments

09/16/2026

Safe strength training, no equipment needed 💪🏽

Find a stable wall. Hold as long as you can and build from there: timing yourself gives you a benchmark to track.

Strength is one of the five capacities we focus on that tend to slide with age, and you can train it without a gym 🙂

Curious about YOUR Youthspan benchmark?
Free Youthspan Snapshot test:

Https://sfy-coach.vercel.app/snapshot

09/14/2026

Nostalgic comfort food — all plants 🌱

📍 Plant Power

09/09/2026

Power goes before strength does. It goes before muscle mass too. It's a better predictor of health outcomes later in life than either of them. And almost no one prioritizes it in their training.

The test: standard chair, about sixteen inches. Arms crossed. Sit down with control, stand up fast, five times, and time it. Use the same chair when you retest.

That is lower-body power, the quality that decides whether getting off a couch is a thought or a task. One of the five tests in the Youthspan Snapshot.

Free, about ten minutes. Sfy-coach.vercel.app/snapshot

09/07/2026

Why these five and not any others.

Muscle power. Reaction time. Single-leg balance. Getting up off the floor. Grip strength.

Each one tracks a capacity that tends to slide with age. Together they cover different systems, and you can test them at home with a chair and something to hang from.

They also move. Getting up off the floor is scored out of ten. Each point is a real change in how easily you get off the floor, and you retest the whole battery at Week 22. That is not curing anything. It is stacking the deck.

All five in about ten minutes. You get a Youthspan number.

Free. sfy-coach.vercel.app/snapshot

09/04/2026

Grip is one of the markers the research keeps coming back to, and you can train it.

Find something solid you can hang from overhand. Take the grip. If lifting your feet is too much right now, leave them on the ground and take some weight off. That still counts.

Work toward feet off the floor and thirty seconds. Over a minute is a strong place to land.

One of the five tests in the Youthspan Snapshot. Free, about ten minutes.

Link: https://sfy-coach.vercel.app/snapshot

09/02/2026

Stand on one leg. Time it.

Eyes open, level floor. Lift the other foot and hold. Ten seconds is the floor.

Thirty is where you want to be. Past sixty you can stop.

Test both legs and score the weaker one.

Clinics keep finding single-leg balance among the markers that track with how well people age. This is one of five tests in the Youthspan Snapshot.

Free, about ten minutes. You retest the whole battery at Week 22 so you can see what actually moved: https://sfy-coach.vercel.app/snapshot

healthspan rootforce

08/29/2026

Breathe in - does your waist get bigger or smaller? For most of us it gets smaller, which is backwards, and it teaches your core the opposite of its job. Your lungs are shaped like a pyramid, so the bottom is much bigger than the top and breathing down and out will use a lot more of their volume. If you put your hands on your waist, thumbs back, just under the ribs - everything should push out in all directions when you inhale. That’s a 360 breath, and it’s what a good lifting brace is built on. Full video on the channel. healthyaging fitover50

01/02/2026

The full chalkboard at Root Force represents a year's worth of personal records for our clients - lots of hard work and sweat! On the 1st it all comes down and we start fresh. Onwards and upwards!

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