#transformwithsophie photos & videos

30 Posts

Save this mindfulness exercise for later! I'm someone who NEVER thought mindfulness worked for me but being able to focus on something physical made all the difference. 
So give this a try if you have felt like it hasn't worked for you in the past because I was you not too long ago 😊

1. Lie on your back with your legs elevated and your knees at 90° (resting them over the arm of a couch works well) 
2. Grab something with a little bit of weight but not too much (a big book will work well) 
3. Place the weighted object on your diaphragm 
4. Breathe in and out of your nose focusing on the book rising and falling 
Aim to practice this each day for 5 to 10 minutes - before bed is a great time because I find it makes me pretty sleepy 😴

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Save this mindfulness exercise for later! I'm someone who NEVER thought mindfulness worked for me but being able to focus on something physical made all the difference.
So give this a try if you have felt like it hasn't worked for you in the past because I was you not too long ago 😊

1. Lie on your back with your legs elevated and your knees at 90° (resting them over the arm of a couch works well)
2. Grab something with a little bit of weight but not too much (a big book will work well)
3. Place the weighted object on your diaphragm
4. Breathe in and out of your nose focusing on the book rising and falling
Aim to practice this each day for 5 to 10 minutes - before bed is a great time because I find it makes me pretty sleepy 😴

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

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How I got peanut butter by my cuticle I will never know 😂 but here's some healthy chocolate full of healthy fats and antioxidants to curb your sweet tooth 😋

For one giant serving (about 7 small chocolates) 
7.5g coconut oil - melted 
13g natural nut butter 
Cacoa and sweetener to taste 
Method: 
Melt the coconut oil 
Stir in the nut butter, cacao and sweetener until a uniform liquid forms 
Pour into silicone molds 
Put in the freezer for 10 minutes until set 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

How I got peanut butter by my cuticle I will never know 😂 but here's some healthy chocolate full of healthy fats and antioxidants to curb your sweet tooth 😋

For one giant serving (about 7 small chocolates)
7.5g coconut oil - melted
13g natural nut butter
Cacoa and sweetener to taste
Method:
Melt the coconut oil
Stir in the nut butter, cacao and sweetener until a uniform liquid forms
Pour into silicone molds
Put in the freezer for 10 minutes until set
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Even after almost 4 years @revivecafes is still my absolute favourite food place in the city 😍 Today they had two of my all time  favorites - Isreali Cous Cous and Beetroot and Lentils. My other all time favourites are Moroccan Chickpeas and Thai Satay Noodles. The Revive Raw Salad is pretty good too 
I usually go for the salad bar but the Not Butter Chicken is incredible also 😍

Not in partnership post in any way, shape or form I just love this place and I feel like it's still a bit of a hidden gem in the city ❤  #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Even after almost 4 years @revivecafes is still my absolute favourite food place in the city 😍 Today they had two of my all time favorites - Isreali Cous Cous and Beetroot and Lentils. My other all time favourites are Moroccan Chickpeas and Thai Satay Noodles. The Revive Raw Salad is pretty good too
I usually go for the salad bar but the Not Butter Chicken is incredible also 😍

Not in partnership post in any way, shape or form I just love this place and I feel like it's still a bit of a hidden gem in the city ❤ #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

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Ain't that the truth! 
In a world where everyone is trying to get ahead, be better than the next, do more in a day it's hard just to give time to yourself but if you run yourself ragged at the end of the day it's only you that is going to suffer. 
This is something I've learnt over the years first hand and now more than ever I'm taking steps to give myself more time. I'm lucky enough to live a life where I can reduce my days where I work but it's still such a scary thing when you're told all your life when you finish school you start working 5 days a week. 
Going against the grain is a scary thing but at the end of the day looking after YOU, your physical and mental health needs be a priority over working because you cant drink from an empty cup. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Ain't that the truth!
In a world where everyone is trying to get ahead, be better than the next, do more in a day it's hard just to give time to yourself but if you run yourself ragged at the end of the day it's only you that is going to suffer.
This is something I've learnt over the years first hand and now more than ever I'm taking steps to give myself more time. I'm lucky enough to live a life where I can reduce my days where I work but it's still such a scary thing when you're told all your life when you finish school you start working 5 days a week.
Going against the grain is a scary thing but at the end of the day looking after YOU, your physical and mental health needs be a priority over working because you cant drink from an empty cup.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

No formal workout for me today but we are oficially all moved into the new house (swollen ankles and all) with cat fur on my chair but it just needs a vaccume 😉

Weirdly this afternoon I looked down and saw my ankles (especially the left one) was REALLY swollen. There wasn't any pain apart from aching feet from being on my feet for majority of the day. 
I'm on my feet most of the day anyway but the one difference being today I was in flip flops when at work I'm in sneakers with orthitics because I have the worlds FLATTEST feet 😂

I'm hoping the swelling goes down from keeping my feet elevated tonight but if not we'll see if it's actually something more. 
Always remember YOU know your body best, so trust what its telling you. When you're tired - rest, when something is wrong take action whether that's going to the dr straight away or waiting a few days/trying a few different things on your own first. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

No formal workout for me today but we are oficially all moved into the new house (swollen ankles and all) with cat fur on my chair but it just needs a vaccume 😉

Weirdly this afternoon I looked down and saw my ankles (especially the left one) was REALLY swollen. There wasn't any pain apart from aching feet from being on my feet for majority of the day.
I'm on my feet most of the day anyway but the one difference being today I was in flip flops when at work I'm in sneakers with orthitics because I have the worlds FLATTEST feet 😂

I'm hoping the swelling goes down from keeping my feet elevated tonight but if not we'll see if it's actually something more.
Always remember YOU know your body best, so trust what its telling you. When you're tired - rest, when something is wrong take action whether that's going to the dr straight away or waiting a few days/trying a few different things on your own first.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

This may not LOOK like your traditional banofee pie but I can promise you it tastes like it with all so many  health benefits! (Plus its vegan so that's cool too 😋) Single serving protein banofee pie 
Crust: 
5g each melted coconut oil and almond butter 
5g oats 
5g coconut flour 
12.5g vanilla pea protein 
Sweetener of choice to taste 
Water as needed to bind 
Method: 
Preheat oven to 180°C/350°F
Melt coconut oil and stir in almond butter 
Make oats into a flour 
Add in all the other ingredients adding water as needed 
Press into a silicone mini loaf pan 
Bake for 10 to 12  minutes and allow to cool 
Filling:
50g banana 
125g unsweetened almond milk (or milk of choice)
7.5g chia seeds 
12.5g vanilla pea protein 
Cinnamon and sweetener of choice to taste 
Method: 
Place everything in a high speed blender
Blend until smooth making sure to break up all the chia seeds 
Allow to stand for 15 minutes in the fridge 
Pour the filling on top of the cooled base 
Devour 
Topping: 
20g sliced banana (or you can add it into the filling)

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

This may not LOOK like your traditional banofee pie but I can promise you it tastes like it with all so many health benefits! (Plus its vegan so that's cool too 😋) Single serving protein banofee pie
Crust:
5g each melted coconut oil and almond butter
5g oats
5g coconut flour
12.5g vanilla pea protein
Sweetener of choice to taste
Water as needed to bind
Method:
Preheat oven to 180°C/350°F
Melt coconut oil and stir in almond butter
Make oats into a flour
Add in all the other ingredients adding water as needed
Press into a silicone mini loaf pan
Bake for 10 to 12 minutes and allow to cool
Filling:
50g banana
125g unsweetened almond milk (or milk of choice)
7.5g chia seeds
12.5g vanilla pea protein
Cinnamon and sweetener of choice to taste
Method:
Place everything in a high speed blender
Blend until smooth making sure to break up all the chia seeds
Allow to stand for 15 minutes in the fridge
Pour the filling on top of the cooled base
Devour
Topping:
20g sliced banana (or you can add it into the filling)

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

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Strength comes from within in all senses of the word and right now I haven't felt more strong mentally or physically! 
And I'm not hitting any PRs right now 😂 But stripping things back to basics and REALLY focusing on form is making some big changes. 
Mentally things are going incredibly well too! I've finally got to a point in my life where I can honestly say I can put my mental health first - which being a "automatically say yes then think about what you agreed too later"  person is HUGE for me and I'm reaping the benefits. 
I'm surrounding myself with the people who love me and lift me up, getting rid of the negative, doing the things I love, taking steps to further my future, fuelling my body right and I feel amazing! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Strength comes from within in all senses of the word and right now I haven't felt more strong mentally or physically!
And I'm not hitting any PRs right now 😂 But stripping things back to basics and REALLY focusing on form is making some big changes.
Mentally things are going incredibly well too! I've finally got to a point in my life where I can honestly say I can put my mental health first - which being a "automatically say yes then think about what you agreed too later" person is HUGE for me and I'm reaping the benefits.
I'm surrounding myself with the people who love me and lift me up, getting rid of the negative, doing the things I love, taking steps to further my future, fuelling my body right and I feel amazing!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

I can't even begin to describe how I'm feeling around what's unfolded today 😭 My thoughts and love are with everyone who has been affected by what happened. 
Honestly I just have no words... But we as a nation are strong and I know we will all help each other heal together ❤

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

I can't even begin to describe how I'm feeling around what's unfolded today 😭 My thoughts and love are with everyone who has been affected by what happened.
Honestly I just have no words... But we as a nation are strong and I know we will all help each other heal together ❤

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

SELF TALK MATTERS!

Changing rooms and buying clothes used to be something I DREADED all because I was looking at myself in a negative way. 
I kept thinking... "I'm so fat"
"Your arms look horrible"
"Your legs are huge" "You need to lose a heck of a lot of weight" 
Now I LOVE it all because I flipped the script. 
Now I think... "I can see some changes!"
"You're a work in progress"
"Your hard work is paying off" "Clothes sizes fluctuate wildly!" And in actuality yourclothes size means NOTHING about you as a person 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

SELF TALK MATTERS!

Changing rooms and buying clothes used to be something I DREADED all because I was looking at myself in a negative way.
I kept thinking... "I'm so fat"
"Your arms look horrible"
"Your legs are huge" "You need to lose a heck of a lot of weight"
Now I LOVE it all because I flipped the script.
Now I think... "I can see some changes!"
"You're a work in progress"
"Your hard work is paying off" "Clothes sizes fluctuate wildly!" And in actuality yourclothes size means NOTHING about you as a person
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

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A big plus of my jobs (a full time early childhood teacher and part time PT) is how active and hands on they are. This day was a day I was pretty light on steps (I normally do about 15,000+). Having an active job really makes all the difference in keeping you moving throughout the day. 
This is also another "you dont need to spend a lot to be fit" reminder. I feel like these days most feel like you need a Fitbit or some sort of fitness watch to track your steps/calories burnt. And while it's in no way necessary to do your depending on the model your phone will most likely have one or you can buy an inexpensive pedometer (this was $3 from Kmart I bought a few years ago). #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

A big plus of my jobs (a full time early childhood teacher and part time PT) is how active and hands on they are. This day was a day I was pretty light on steps (I normally do about 15,000+). Having an active job really makes all the difference in keeping you moving throughout the day.
This is also another "you dont need to spend a lot to be fit" reminder. I feel like these days most feel like you need a Fitbit or some sort of fitness watch to track your steps/calories burnt. And while it's in no way necessary to do your depending on the model your phone will most likely have one or you can buy an inexpensive pedometer (this was $3 from Kmart I bought a few years ago). #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Weekly meal prep done! 
Breakfast: Greek Yoghurt, Ground linseed, almonds, oats, vanilla protein powder/ 
Morning tea: Protein and walnuts/

Lunch: TSP San Choy Bow and brown rice/ 
Afternoon tea: Home made double chocolate protein bar/ 
Dinner: Vegetarian sausage pasta sauce with wholemeal pasta/ 
Night Snack: Apple w almond butter, home made strawberry ice cream, BBQ rice cakes/

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Weekly meal prep done!
Breakfast: Greek Yoghurt, Ground linseed, almonds, oats, vanilla protein powder/
Morning tea: Protein and walnuts/

Lunch: TSP San Choy Bow and brown rice/
Afternoon tea: Home made double chocolate protein bar/
Dinner: Vegetarian sausage pasta sauce with wholemeal pasta/
Night Snack: Apple w almond butter, home made strawberry ice cream, BBQ rice cakes/

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

I love single serving recipes because it means its all for you! Plus it means that it's easy to multiply the recipe to make as many servings as you need with none left over so no food waste

Single Serving Carrot Cake Energy Balls 
17g almonds 
17g walnuts 
15g carrot 
25g vanilla protein pea protein 
Stevia, Cinnamon and ground ginger to taste
SF maple syrup
Water to bind 
Finely grate the carrot 
Chop the nuts 
Combine all the ingredients in a bowl 
Add water as needed 
Roll into balls 
Devour 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

I love single serving recipes because it means its all for you! Plus it means that it's easy to multiply the recipe to make as many servings as you need with none left over so no food waste

Single Serving Carrot Cake Energy Balls
17g almonds
17g walnuts
15g carrot
25g vanilla protein pea protein
Stevia, Cinnamon and ground ginger to taste
SF maple syrup
Water to bind
Finely grate the carrot
Chop the nuts
Combine all the ingredients in a bowl
Add water as needed
Roll into balls
Devour
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Finding your "why".. Finding your why is such an important thing when it comes to anything challenging! 
When times get tough, going back to your why is what keeps you moving forward and pushing towards your goal. 
One important thing to remember... Usually emotional "why" 's have more power than physical ones. 
For example "I want to lose xxkg of fat so I can run around with my children and see them grow up" holds a lot more power than "I want to lose xxkg of fat so I can look good for my holiday" 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

Finding your "why".. Finding your why is such an important thing when it comes to anything challenging!
When times get tough, going back to your why is what keeps you moving forward and pushing towards your goal.
One important thing to remember... Usually emotional "why" 's have more power than physical ones.
For example "I want to lose xxkg of fat so I can run around with my children and see them grow up" holds a lot more power than "I want to lose xxkg of fat so I can look good for my holiday"
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

At promised yesterday! 
I love single serving recipes because it means its all for you! Plus it means that it's easy to multiply the recipe to make as many servings as you need with none left over so no food waste

Single Serving Carrot Cake Energy Balls 
17g almonds 
17g walnuts 
15g carrot 
25g vanilla protein pea protein 
Stevia, Cinnamon and ground ginger to taste
SF maple syrup
Water to bind 
Finely grate the carrot 
Chop the nuts 
Combine all the ingredients in a bowl 
Add water as needed 
Roll into balls 
Devour 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

At promised yesterday!
I love single serving recipes because it means its all for you! Plus it means that it's easy to multiply the recipe to make as many servings as you need with none left over so no food waste

Single Serving Carrot Cake Energy Balls
17g almonds
17g walnuts
15g carrot
25g vanilla protein pea protein
Stevia, Cinnamon and ground ginger to taste
SF maple syrup
Water to bind
Finely grate the carrot
Chop the nuts
Combine all the ingredients in a bowl
Add water as needed
Roll into balls
Devour
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

And the results are in! 
10 weeks ago I decided it was time for a change in my workouts and just life in general... My goal with this challenge was to see how my body changed by switching up my training. I'm someone who LOVES a challenge, and a challenge is what I needed to get me out of a workout rut. My goal wasn't fat loss 
I made my own programming and tried out a style of workouts that I've never seen done before. 
Let's talk food! Given my post on Saturday about my past I'm always very careful (even years after) because I know I never want to get into that cycle again. So with that being said, food didnt change at all really... I still ate chocolate everyday sometimes a few squares at breakfast 😉 and all the carbs and intuitively upped my fats because I wanted to (walnuts are my new obsession) 😋 I didn't do anything to intentionally limit my intake - though hunger always fluctuates sometimes I was more hungry so I ate more and ate less on the days I wasn't all that hungry (just trusting my body's signals)

Now let's talk weight and measurements... My weight dropped by a whopping..... 500g 🤣 and THIS is why I take what the scale say with a grain of salt! If I was using the scale as my only progress measure I would have felt like I had achieved nothing where as you can see my body composition has changed a lot. 
My measurements from when I started (total of both sides): ***side note my 10 week measurements and pictures were taken at the start of shark week (sorry boys but just keeping it real and for context) so on waist and abdomen measurements are probably down a little bit more than i recorded*** Biceps (relaxed): +0.6cm
Biceps (flexed): +2.4cm
Waist: -0.5cm
Abdomen: -2.5cm
Glutes: +0.2cm
Thighs (relaxed): +3.6cm
Calves (relaxed): +4.3cm

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

And the results are in!
10 weeks ago I decided it was time for a change in my workouts and just life in general... My goal with this challenge was to see how my body changed by switching up my training. I'm someone who LOVES a challenge, and a challenge is what I needed to get me out of a workout rut. My goal wasn't fat loss
I made my own programming and tried out a style of workouts that I've never seen done before.
Let's talk food! Given my post on Saturday about my past I'm always very careful (even years after) because I know I never want to get into that cycle again. So with that being said, food didnt change at all really... I still ate chocolate everyday sometimes a few squares at breakfast 😉 and all the carbs and intuitively upped my fats because I wanted to (walnuts are my new obsession) 😋 I didn't do anything to intentionally limit my intake - though hunger always fluctuates sometimes I was more hungry so I ate more and ate less on the days I wasn't all that hungry (just trusting my body's signals)

Now let's talk weight and measurements... My weight dropped by a whopping..... 500g 🤣 and THIS is why I take what the scale say with a grain of salt! If I was using the scale as my only progress measure I would have felt like I had achieved nothing where as you can see my body composition has changed a lot.
My measurements from when I started (total of both sides): ***side note my 10 week measurements and pictures were taken at the start of shark week (sorry boys but just keeping it real and for context) so on waist and abdomen measurements are probably down a little bit more than i recorded*** Biceps (relaxed): +0.6cm
Biceps (flexed): +2.4cm
Waist: -0.5cm
Abdomen: -2.5cm
Glutes: +0.2cm
Thighs (relaxed): +3.6cm
Calves (relaxed): +4.3cm

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

1 month in recovery vs almost 5 years in recovery 
Eating disorders... As you have probably seen from my transformation photos you know i would have been heavier but I've also been underweight as well and this is me trying to get rid of the stigma and get rid of the myths around it. 
The first being that EDs come in all shapes and sizes. Looking back on it and what I know now even when I was younger I had disordered tendencies (the first I remember being starting when I was about 11) and my weight gain was due to BED. 
The anorexic time in my life took me very dark place. I don't have any pictures from when I was at my lowest because at that time I hated my body more than ever because I saw myself as being "huge" when my body was starting to fail. 
People who haven't been touched by EDs in some way usually think the main motivation is being thin. But if you asked ED sufferers their reason behind it, 99% of them will have being "thin" way down the list and their main motivation was/is control. 
Food and what they put into their bodies in the one thing that they feel they can control and that's why for a lot of people it's so hard to break, you need food to live and eating as much as the average person needs to maintain let alone to recover feels like too much to bare. 
Something else I want to touch on is that an ED is a MENTAL illness. So often people think once you're at a healthy weight then you're "cured" (I've experienced this myself) but the mental effects linger long after... If you're in therapy it's only when you get to that healthy weight that psychologists will start treating the mental side of the disorder because any time before then their treatment wont be effective since being underweight changes your brain chemistry. 
Now I'm happy to say I'm in a much better place physically and mentally  #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #eatingdisorderrecovery #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #eatingdisorderawareness

1 month in recovery vs almost 5 years in recovery
Eating disorders... As you have probably seen from my transformation photos you know i would have been heavier but I've also been underweight as well and this is me trying to get rid of the stigma and get rid of the myths around it.
The first being that EDs come in all shapes and sizes. Looking back on it and what I know now even when I was younger I had disordered tendencies (the first I remember being starting when I was about 11) and my weight gain was due to BED.
The anorexic time in my life took me very dark place. I don't have any pictures from when I was at my lowest because at that time I hated my body more than ever because I saw myself as being "huge" when my body was starting to fail.
People who haven't been touched by EDs in some way usually think the main motivation is being thin. But if you asked ED sufferers their reason behind it, 99% of them will have being "thin" way down the list and their main motivation was/is control.
Food and what they put into their bodies in the one thing that they feel they can control and that's why for a lot of people it's so hard to break, you need food to live and eating as much as the average person needs to maintain let alone to recover feels like too much to bare.
Something else I want to touch on is that an ED is a MENTAL illness. So often people think once you're at a healthy weight then you're "cured" (I've experienced this myself) but the mental effects linger long after... If you're in therapy it's only when you get to that healthy weight that psychologists will start treating the mental side of the disorder because any time before then their treatment wont be effective since being underweight changes your brain chemistry.
Now I'm happy to say I'm in a much better place physically and mentally #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #eatingdisorderrecovery #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #eatingdisorderawareness

Work life balance... I know first hand how hard getting a work life balance can be especially now with having cellphones and email, it's like taking the office with you wherever you go. 
Having a balance is so important! 
Heres a few tips to help: - Get a dairy and schedule in your work times
- Be productive with your time (making to do lists, scheduled time slots ect) - Set a time each day that you'll put work away and have some "me time" - Schedule your "me" time like you would any other appointment/commitment (even if it's just 15 minutes) - Make time each week to be social and other times to do something you enjoy 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

Work life balance... I know first hand how hard getting a work life balance can be especially now with having cellphones and email, it's like taking the office with you wherever you go.
Having a balance is so important!
Heres a few tips to help: - Get a dairy and schedule in your work times
- Be productive with your time (making to do lists, scheduled time slots ect) - Set a time each day that you'll put work away and have some "me time" - Schedule your "me" time like you would any other appointment/commitment (even if it's just 15 minutes) - Make time each week to be social and other times to do something you enjoy
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

Gone are the days of 2 hour workouts (yes I used to be that person when relationship with food, exercise and my body wasn't good). Now I prefer to do max 1 hour workouts (though i usually keep them to 30 minutes with minimal breaks) focusing on full body with  a mix of compound lifts and a few other things thrown in for fun 😊

I (like a lot of people) USED to use working out as a way to compensate for eating something I "shouldn't have" and in my really bad patches just to eat in general 👎). Now I workout because I love my body, it's my time just to zone out, get energized for the day and for the endorphin rush (because feeling happy is never a bad thing 😋). Strength training good not only for getting strong but it improves bone health and of you keep your rests to a minimum (keeping your HR higher) it doubles as a cardio workout too 😉 Just make sure you give yourself adequate rest for the load you're lifting ✌

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Gone are the days of 2 hour workouts (yes I used to be that person when relationship with food, exercise and my body wasn't good). Now I prefer to do max 1 hour workouts (though i usually keep them to 30 minutes with minimal breaks) focusing on full body with a mix of compound lifts and a few other things thrown in for fun 😊

I (like a lot of people) USED to use working out as a way to compensate for eating something I "shouldn't have" and in my really bad patches just to eat in general 👎). Now I workout because I love my body, it's my time just to zone out, get energized for the day and for the endorphin rush (because feeling happy is never a bad thing 😋). Strength training good not only for getting strong but it improves bone health and of you keep your rests to a minimum (keeping your HR higher) it doubles as a cardio workout too 😉 Just make sure you give yourself adequate rest for the load you're lifting ✌

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

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Treat yourself how you would a small child! 
How many of us talk to our best friend or children the way we talk to ourselves? I'm thinking not many! 
When it comes to ourselves we tend to be 300x more critical, picking out every flaw, talking down to ourselves and the list could go on. 
Coming from a teaching background this is something that really hits home... If I treated the children I looked after the way I treated myself not too long ago I would 100% be out of a job and rightly so! 
Health is a balance of physical and mental health, how you think effects your actions. 
No one is perfect and I feel like it's so engrained in us to be hurtful to ourselves these days that its unconscious. 
So I have a challenge for you all. Each day write down three things you like about yourself, make a book dedicated to this so when you're having a rough day you can look back on it 
Photo cred: @journey_to_wellness_

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Treat yourself how you would a small child!
How many of us talk to our best friend or children the way we talk to ourselves? I'm thinking not many!
When it comes to ourselves we tend to be 300x more critical, picking out every flaw, talking down to ourselves and the list could go on.
Coming from a teaching background this is something that really hits home... If I treated the children I looked after the way I treated myself not too long ago I would 100% be out of a job and rightly so!
Health is a balance of physical and mental health, how you think effects your actions.
No one is perfect and I feel like it's so engrained in us to be hurtful to ourselves these days that its unconscious.
So I have a challenge for you all. Each day write down three things you like about yourself, make a book dedicated to this so when you're having a rough day you can look back on it
Photo cred: @journey_to_wellness_

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

The happiness trap... This is a topic I'm pretty passionate about just because it's such a widespread issue that no one is really talking about. 
In society its portrayed that you should always feel happy, that having negative thoughts, going through down periods for example makes you "abnormal" or "weak". When in reality that's not the case AT ALL! This also creates a pretty unrealistic expectation in the western world of how life is and people feel like they've failed when they dont feel happy 100% of the time. 
Life has high and low points and that's okay and more importantly NORMAL! A few years on you'll be thankful for those low points because its within those low times that growth and learning happens. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

The happiness trap... This is a topic I'm pretty passionate about just because it's such a widespread issue that no one is really talking about.
In society its portrayed that you should always feel happy, that having negative thoughts, going through down periods for example makes you "abnormal" or "weak". When in reality that's not the case AT ALL! This also creates a pretty unrealistic expectation in the western world of how life is and people feel like they've failed when they dont feel happy 100% of the time.
Life has high and low points and that's okay and more importantly NORMAL! A few years on you'll be thankful for those low points because its within those low times that growth and learning happens.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

You don't need fancy equipment to get strong/fit/toned/lose fat/whatever your goal is!

In a year I lost 60kg with a skipping rope and a set of dumbbells. Even now I just use free weights (dumbbells and barbells) and resistance bands for  95% of my workouts. 
If you're looking to gain muscle I would say the two pieces of equipment you should get is a set of spinlock dumbbells with some weight plates and a set of resistance bands.

Why? Because with those two pieces of equipment you can perform or mimic 99% of machines and fancy cable machines, pieces of equipment and of course free weights in a commercial gym . 
Holding one end of the dumbbell gives you a kettle bell, holding both side of the dumbell gives you a slam ball (just make sure you dont let it go!), hold 2 small weight plates make movement patterns (wave, slams, snake) and you have battle ropes 
Barbells and dumbells perform essentially the same purpose I find barbells just allow a bit more weight distribution for heavier loads so less tension on your wrists, squat racks are just another thing for safety in allowing you to load barbells with larger loads and getting in onto your back/front. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

You don't need fancy equipment to get strong/fit/toned/lose fat/whatever your goal is!

In a year I lost 60kg with a skipping rope and a set of dumbbells. Even now I just use free weights (dumbbells and barbells) and resistance bands for 95% of my workouts.
If you're looking to gain muscle I would say the two pieces of equipment you should get is a set of spinlock dumbbells with some weight plates and a set of resistance bands.

Why? Because with those two pieces of equipment you can perform or mimic 99% of machines and fancy cable machines, pieces of equipment and of course free weights in a commercial gym .
Holding one end of the dumbbell gives you a kettle bell, holding both side of the dumbell gives you a slam ball (just make sure you dont let it go!), hold 2 small weight plates make movement patterns (wave, slams, snake) and you have battle ropes
Barbells and dumbells perform essentially the same purpose I find barbells just allow a bit more weight distribution for heavier loads so less tension on your wrists, squat racks are just another thing for safety in allowing you to load barbells with larger loads and getting in onto your back/front.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Because not all new things have to start on Mondays! 
Kicking off the middle of the week by launching my new Facebook page 🤗 
What you can expect is corresponding posts (but more in depth) to what I post here daily, additional content, challenges and giveaways specifically for my facebook transformers 😊

So if you're ready to gain a tonne of knowledge to help you transform your body and mind for life then this is the place for you.

My first post and more of what to expect will be up there on around 8.45pm 😁 So go give it a follow! 
Link is in my bio 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Because not all new things have to start on Mondays!
Kicking off the middle of the week by launching my new Facebook page 🤗
What you can expect is corresponding posts (but more in depth) to what I post here daily, additional content, challenges and giveaways specifically for my facebook transformers 😊

So if you're ready to gain a tonne of knowledge to help you transform your body and mind for life then this is the place for you.

My first post and more of what to expect will be up there on around 8.45pm 😁 So go give it a follow!
Link is in my bio 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Something I used to post all the time is meal prep photos and yo be honest I dont really know why I stopped! 
Meal prep is one of my HUGE keys to keeping on track. Spend an hour or two (if you dont do a giant 85 portion batch cook every 3 months like me 😂) in the kitchen during the weekend means having your food ready to go for the rest of the week.

Truly it's a win win! You stay on track to reaching your goals and it's like buying every meal out yet at a fraction of the price, more nutrient dense and 100% fitting your needs and preferences because YOU made it! 
My top tips when you're starting out: • When cooking main meals ALWAYS make more than you need, before serving portion out some for the freezer/
• Make your food interesting! Use lots of herbs and spices for flavour/
• Factor your "guilty pleasures" into your meal plan (though no guilt should be had!) Remember no one is perfect! 80% of the time focus on whole foods and the other 20% have your chocolate and ice cream!/
•Start slow if you need! Meal prep can be a huge change for a lot of people so even if you just slowly build up a stash of your  healthy staple favourites in the freezer that is an incredible place to start! 
Let me know down below some of your healthy staples 🤤 and dont forget to head over to @sophiewatsonfitnessfood for healthy recipes! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Something I used to post all the time is meal prep photos and yo be honest I dont really know why I stopped!
Meal prep is one of my HUGE keys to keeping on track. Spend an hour or two (if you dont do a giant 85 portion batch cook every 3 months like me 😂) in the kitchen during the weekend means having your food ready to go for the rest of the week.

Truly it's a win win! You stay on track to reaching your goals and it's like buying every meal out yet at a fraction of the price, more nutrient dense and 100% fitting your needs and preferences because YOU made it!
My top tips when you're starting out: • When cooking main meals ALWAYS make more than you need, before serving portion out some for the freezer/
• Make your food interesting! Use lots of herbs and spices for flavour/
• Factor your "guilty pleasures" into your meal plan (though no guilt should be had!) Remember no one is perfect! 80% of the time focus on whole foods and the other 20% have your chocolate and ice cream!/
•Start slow if you need! Meal prep can be a huge change for a lot of people so even if you just slowly build up a stash of your healthy staple favourites in the freezer that is an incredible place to start!
Let me know down below some of your healthy staples 🤤 and dont forget to head over to @sophiewatsonfitnessfood for healthy recipes!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

How often do you sit on your phone or laptop on the couch or just watching tv? 
Now how many of you have a stationary bike or treadmill not being used?

How about bringing that piece of equipment into the lounge or your bedroom and going on it while you watch a TV show or going on your phone? Just on a low resistance. 
Any movement is better than no movement 😉 As it is I've been sitting on this bike for 20 minutes, been talking to my friend, watching a show and I feel like I havent really done anything much but I can definitely feel my heart rate has been slightly elevated.

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

How often do you sit on your phone or laptop on the couch or just watching tv?
Now how many of you have a stationary bike or treadmill not being used?

How about bringing that piece of equipment into the lounge or your bedroom and going on it while you watch a TV show or going on your phone? Just on a low resistance.
Any movement is better than no movement 😉 As it is I've been sitting on this bike for 20 minutes, been talking to my friend, watching a show and I feel like I havent really done anything much but I can definitely feel my heart rate has been slightly elevated.

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

What a vegetarian personal trainer eats while traveling. 
Remember that being healthier isn't about denying yourself the things you love especially on holiday! Remember holidays are something OUT of your routine, enjoy it! 
You might gain weight short term but when you get back and get back to your regular routine your body will get back to where it was in no time! 
Breakfast: home made chocolate chunk quest bar/

Lunch: Falafel Pita Pit/

Afternoon tea: Protein ice cream (wasnt that great but I've wanted to try it for months so tried it)/ Dinner: Vegetarian Pizza (yes I ate it all because I was hungry)/ #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

What a vegetarian personal trainer eats while traveling.
Remember that being healthier isn't about denying yourself the things you love especially on holiday! Remember holidays are something OUT of your routine, enjoy it!
You might gain weight short term but when you get back and get back to your regular routine your body will get back to where it was in no time!
Breakfast: home made chocolate chunk quest bar/

Lunch: Falafel Pita Pit/

Afternoon tea: Protein ice cream (wasnt that great but I've wanted to try it for months so tried it)/ Dinner: Vegetarian Pizza (yes I ate it all because I was hungry)/ #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie #ipreview via @preview.app

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Less than 3 years ago this was my reality (not saying it's a bad thing though!). While this may look unhealthy to a lot of you this was the result of HEALING my body and mind.

After years of restricting and getting to a point where my body started shutting down through lack of food. My body deposited fat around my vital organs so it had what it needed to keep me alive if I got to where I was at that time again - thankfully 4 years on I haven't been in that situation again. 
This is also what sparked my passion for learning all I could about how to approach food and fitness in a healthy and balanced way which then sparked me wanting to spread that message with anyone who will listen. 
This time in my life is also when I started to think about becoming qualified but it's only last year that I found something that was a perfect fit 😊

Over the past 3 years I've built up a healthy relationship with exercise, my body and mind and have made so many strides mentally as well as physically.

This platform is where I'm going to be sharing with you everything I did to get me from my own personal prison in my head to where I am today 😊 and it feels so good! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Less than 3 years ago this was my reality (not saying it's a bad thing though!). While this may look unhealthy to a lot of you this was the result of HEALING my body and mind.

After years of restricting and getting to a point where my body started shutting down through lack of food. My body deposited fat around my vital organs so it had what it needed to keep me alive if I got to where I was at that time again - thankfully 4 years on I haven't been in that situation again.
This is also what sparked my passion for learning all I could about how to approach food and fitness in a healthy and balanced way which then sparked me wanting to spread that message with anyone who will listen.
This time in my life is also when I started to think about becoming qualified but it's only last year that I found something that was a perfect fit 😊

Over the past 3 years I've built up a healthy relationship with exercise, my body and mind and have made so many strides mentally as well as physically.

This platform is where I'm going to be sharing with you everything I did to get me from my own personal prison in my head to where I am today 😊 and it feels so good!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Finding balance can be tricky and I know this first hand! 
My advice schedule an appointment with yourself everyday to do something to unwind even if its just for 15 minutes 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Finding balance can be tricky and I know this first hand!
My advice schedule an appointment with yourself everyday to do something to unwind even if its just for 15 minutes
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

A lot of people I talk to dont know that you can freeze your grains and starches. When in all honesty you can freeze almost ANYTHING! Soups, sauces, meat, grains, beans, eggs - the last could go on. 
As a lot of you know I batch prep main meals every few months but I also make a big batch of rice (48 portions) and freeze it in portions. So for the price of 2 microwave rices I can have 48 portions + half a bag of rice left over 😋

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

A lot of people I talk to dont know that you can freeze your grains and starches. When in all honesty you can freeze almost ANYTHING! Soups, sauces, meat, grains, beans, eggs - the last could go on.
As a lot of you know I batch prep main meals every few months but I also make a big batch of rice (48 portions) and freeze it in portions. So for the price of 2 microwave rices I can have 48 portions + half a bag of rice left over 😋

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Living healthier and "cleaning up" your diet never has to mean cutting out the foods you love or never eating out, it's all about being SMARTER with your choices. Caught short on a day out of the house? Pick somewhere like subway or pitapit (my personal favourite ❤) instead of McDonald's, where you can get a balanced meal and load up on veggies. But that being said if you really want McDonald's every once in a while, HAVE IT! 
My philosophy when it comes to food and what I tell my clients is 80% of the time eat whole foods and the other 20% have more "fun" foods like McDonald's or chocolate. If you go to @sophiewatsonfitnessfood theres also tonnes of recipes for making your favourite "fun" foods fit into your 80% 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80/20 #onlinecourse #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie

Living healthier and "cleaning up" your diet never has to mean cutting out the foods you love or never eating out, it's all about being SMARTER with your choices. Caught short on a day out of the house? Pick somewhere like subway or pitapit (my personal favourite ❤) instead of McDonald's, where you can get a balanced meal and load up on veggies. But that being said if you really want McDonald's every once in a while, HAVE IT!
My philosophy when it comes to food and what I tell my clients is 80% of the time eat whole foods and the other 20% have more "fun" foods like McDonald's or chocolate. If you go to @sophiewatsonfitnessfood theres also tonnes of recipes for making your favourite "fun" foods fit into your 80% 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #80 /20 #onlinecourse #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #thebodsquad #thebodresults #transformwithsophie