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Week 4 Day 2

Happy Tuesday friends! 
The past couple of days with not reaching my new calorie goal (of a 200 calorie increase) not going to lie I was feeling like a "failed". But then quickly put it all into perspective with three main points... - This is me listening to my body and my hunger/fullness cues. - Your body can only put on about 125g of muscle per week so with that in mind 100 cal per week is probably more accurate for my goals anyway so I should keep aiming for that since it's more realistic and what I want. - I've seen so much positive change mentally and physically so I should celebrate that! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 4 Day 2

Happy Tuesday friends!
The past couple of days with not reaching my new calorie goal (of a 200 calorie increase) not going to lie I was feeling like a "failed". But then quickly put it all into perspective with three main points... - This is me listening to my body and my hunger/fullness cues. - Your body can only put on about 125g of muscle per week so with that in mind 100 cal per week is probably more accurate for my goals anyway so I should keep aiming for that since it's more realistic and what I want. - I've seen so much positive change mentally and physically so I should celebrate that!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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Week 4 Day 1

Egg appreciation! 
This may seem like an odd post but I've been LOVING eggs the past few months and I can't believe I haven't done a post on them before 🙈 
I posted a super quick light lunch/dinner yesterday on my story which took 5 minutes to make packed with all the healthy stuff and a balanced meal with protein, carbohydrates, healthy fats and micronutrients! • 3 whole eggs - scrambled with black pepper • Frozen spinach - thawed • Grated cheese
• Bread - Toasted

Swipe to see the benefits of whole eggs (vitamin/mineral benefits)

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 4 Day 1

Egg appreciation!
This may seem like an odd post but I've been LOVING eggs the past few months and I can't believe I haven't done a post on them before 🙈
I posted a super quick light lunch/dinner yesterday on my story which took 5 minutes to make packed with all the healthy stuff and a balanced meal with protein, carbohydrates, healthy fats and micronutrients! • 3 whole eggs - scrambled with black pepper • Frozen spinach - thawed • Grated cheese
• Bread - Toasted

Swipe to see the benefits of whole eggs (vitamin/mineral benefits)

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 4 Day 1

Happy Monday and welcome to a new week everyone! 
This week my goals are mainly mind focused because physically things are going fab! 
Another little update on the workout this morning (swipe to see workout stats) deadlift ended up going up 7.5kg from last week 😳💪 and front squat and bench went up another 1kg from what I had tested last week too 😉 🎉🎉🎉🎉 So my 12 week goal of increasing deadlift and front squat by 6kg (for working sets) has been well and truly smashed by week 4 😂 🎉🎉🎉🎉 ♡ This Weeks Goals ♡ • Be present in all aspects of my week • Take time to breathe - even if it's only for 5 minutes a day
• STUDY!! I've been lazy when it comes to teacher registration work (early childhood teaching) and extra personal training reading so even if I get an hour in this week of each it's an hour more than I've done in the past couple of months 😂

What are your goals for this week? 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 4 Day 1

Happy Monday and welcome to a new week everyone!
This week my goals are mainly mind focused because physically things are going fab!
Another little update on the workout this morning (swipe to see workout stats) deadlift ended up going up 7.5kg from last week 😳💪 and front squat and bench went up another 1kg from what I had tested last week too 😉 🎉🎉🎉🎉 So my 12 week goal of increasing deadlift and front squat by 6kg (for working sets) has been well and truly smashed by week 4 😂 🎉🎉🎉🎉 ♡ This Weeks Goals ♡ • Be present in all aspects of my week • Take time to breathe - even if it's only for 5 minutes a day
• STUDY!! I've been lazy when it comes to teacher registration work (early childhood teaching) and extra personal training reading so even if I get an hour in this week of each it's an hour more than I've done in the past couple of months 😂

What are your goals for this week?
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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What are your food obsessions? For me its DEFINITELY chocolate and almond butter and while there are days where I think 50 to 100g of dark chocolate and half a jar of almond butter is "too much" then I quickly put it back into perspective I need to get my calories up for my goals.. These both contain SO MANY health benefits! Sure maybe the quantity isnt what most could easily fit into their diets but for me and how things are with my calorie needs increasing (just to maintain weight still havent found the magic number yet) they are both easy and tasty ways to get calories in 😋

Natural almond butter (with only almonds and a bit of salt used) has SO many health benefits - being a monounsaturated fat powerhouse which also helps keep blood sugar stable, its packed with magnesium, potassium, vitamin E, vitamin B2 and is also a source of copper and manganese just to name a few. 
Dark chocolate (70% +) in 100g contains 11 grams of fiber, 67% of the RDI for iron, 58% of the RDI for magnesium, 89% of the RDI for copper, 98% of the RDI for manganese. It also has plenty of potassium, phosphorus, zinc and selenium which is something that most people struggle to get in their diets. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

What are your food obsessions? For me its DEFINITELY chocolate and almond butter and while there are days where I think 50 to 100g of dark chocolate and half a jar of almond butter is "too much" then I quickly put it back into perspective I need to get my calories up for my goals.. These both contain SO MANY health benefits! Sure maybe the quantity isnt what most could easily fit into their diets but for me and how things are with my calorie needs increasing (just to maintain weight still havent found the magic number yet) they are both easy and tasty ways to get calories in 😋

Natural almond butter (with only almonds and a bit of salt used) has SO many health benefits - being a monounsaturated fat powerhouse which also helps keep blood sugar stable, its packed with magnesium, potassium, vitamin E, vitamin B2 and is also a source of copper and manganese just to name a few.
Dark chocolate (70% +) in 100g contains 11 grams of fiber, 67% of the RDI for iron, 58% of the RDI for magnesium, 89% of the RDI for copper, 98% of the RDI for manganese. It also has plenty of potassium, phosphorus, zinc and selenium which is something that most people struggle to get in their diets.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 7

Numbers are done for next weeks workouts and wholley molley did they go up 😳 only 500g away from my goal of comfortably adding 6kg to my front squat and deadlift in the 12 weeks and we're only 3 weeks in! I definitely undersold myself 🙈 But we'll see how much we can add by the end of week 12 - to be honest would be awesome to get to (for working sets of 10) 90kg for deadlifts and 60kg for front squats 
Playing around with fonts so its going to look a little messy 😂 But think I've found one I like.

I cant believe we're 1/4 of the way through the challenge already! Cant wait to see everyone's progress pictures come in over this coming week! 
I hope everyone's ready to smash another week 😋

How is everyone spending their Sunday? 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 7

Numbers are done for next weeks workouts and wholley molley did they go up 😳 only 500g away from my goal of comfortably adding 6kg to my front squat and deadlift in the 12 weeks and we're only 3 weeks in! I definitely undersold myself 🙈 But we'll see how much we can add by the end of week 12 - to be honest would be awesome to get to (for working sets of 10) 90kg for deadlifts and 60kg for front squats
Playing around with fonts so its going to look a little messy 😂 But think I've found one I like.

I cant believe we're 1/4 of the way through the challenge already! Cant wait to see everyone's progress pictures come in over this coming week!
I hope everyone's ready to smash another week 😋

How is everyone spending their Sunday?
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 6 
Weight down again this week so time for another increase 🍫 In the past 3 weeks we're up 400 calories a day 💪 I'm thinking if I drop again next week I'll start increasing by 200 calories rather then the 100 calories I've been doing the past few weeks. 
Usually I dont take a lot of stock in the scale but at the moment I know it's a tool I need to look at. For 2 reasons... So I know if I need to keep increasing but also because I know where my body doesn't like being weight wise. I know I'm a fair way away from being at that weight (meaning I would have to drop a fair bit further) but it's still important to watch how things are going in that respect.

Logically I'm thinking these weight drops are due to body recomposition with how much my strength has gone up + seeing more definition. But I also think that its important to monitor especially as this has been kind of an ongoing thing.

When this orginally started I got my blood work done so I know I'm not deficient in anything, dont have thyroid issues or diabetic (something that did cross my mind given weight loss despite increasing intake and family history of diabetes) or have any other issues with my liver/kidneys or other vital organs ect. 
So for now I'm just going to keep doing what im doing and eating all the food 😂💪 #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 6
Weight down again this week so time for another increase 🍫 In the past 3 weeks we're up 400 calories a day 💪 I'm thinking if I drop again next week I'll start increasing by 200 calories rather then the 100 calories I've been doing the past few weeks.
Usually I dont take a lot of stock in the scale but at the moment I know it's a tool I need to look at. For 2 reasons... So I know if I need to keep increasing but also because I know where my body doesn't like being weight wise. I know I'm a fair way away from being at that weight (meaning I would have to drop a fair bit further) but it's still important to watch how things are going in that respect.

Logically I'm thinking these weight drops are due to body recomposition with how much my strength has gone up + seeing more definition. But I also think that its important to monitor especially as this has been kind of an ongoing thing.

When this orginally started I got my blood work done so I know I'm not deficient in anything, dont have thyroid issues or diabetic (something that did cross my mind given weight loss despite increasing intake and family history of diabetes) or have any other issues with my liver/kidneys or other vital organs ect.
So for now I'm just going to keep doing what im doing and eating all the food 😂💪 #fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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"Expressing forgiveness is easy, forgetting takes time"

When I look at that little sentence I see so many different events in my life flash before my eyes... Some directed at myself (as in things that I've done) and things that I've experienced (things directed at me by other people)

Past experiences have a way of staying with you and shaping how you see the world, change the steps you were going to take, change how you saw your life being (really the list can go on forever). Forgiveness while it can be incredibly difficult and take a lot of time, moving on from those feelings or the event is an even greater challenge. 
Those past experiences can have a way of making you doubt your decisions or the people around you and can make you fearful of those situations happening again. 
While its difficult to wait, time definitely heals, gives you clarity, let's you make changes and eventually after what can feel like an age - move on. 
But you will move on.

#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth #healthisnotasize

"Expressing forgiveness is easy, forgetting takes time"

When I look at that little sentence I see so many different events in my life flash before my eyes... Some directed at myself (as in things that I've done) and things that I've experienced (things directed at me by other people)

Past experiences have a way of staying with you and shaping how you see the world, change the steps you were going to take, change how you saw your life being (really the list can go on forever). Forgiveness while it can be incredibly difficult and take a lot of time, moving on from those feelings or the event is an even greater challenge.
Those past experiences can have a way of making you doubt your decisions or the people around you and can make you fearful of those situations happening again.
While its difficult to wait, time definitely heals, gives you clarity, let's you make changes and eventually after what can feel like an age - move on.
But you will move on.

#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth #healthisnotasize

Week 3 day 5 
Todays workout stats 💪

This weeks workouts were a little up and down when it came to my mindset but usually when that happens I know it's time to switch things up a bit. I usually keep the same "base" workout because I've made it so it targets all the major muscle groups with a lot of compound movements and I've seen SO much progress through doing it (hence why I keep going back to it). When it comes to changing things up I usually keep a lot of the same movement patterns - especially when it comes to the compounds, but change the weight/how I load the weight e.g good mornings instead of deadlifts (with a lot lighter weight) and dumbbell goblet squats (with lighter weight) instead of barbell front squats. Even having those little changes makes it feel like a completely new workout when you're still hitting the same muscle groups 😋

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 5
Todays workout stats 💪

This weeks workouts were a little up and down when it came to my mindset but usually when that happens I know it's time to switch things up a bit. I usually keep the same "base" workout because I've made it so it targets all the major muscle groups with a lot of compound movements and I've seen SO much progress through doing it (hence why I keep going back to it). When it comes to changing things up I usually keep a lot of the same movement patterns - especially when it comes to the compounds, but change the weight/how I load the weight e.g good mornings instead of deadlifts (with a lot lighter weight) and dumbbell goblet squats (with lighter weight) instead of barbell front squats. Even having those little changes makes it feel like a completely new workout when you're still hitting the same muscle groups 😋

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 4

Tonight after my 6 meals and about 3L of water I was feeling a little "fluffy" and "blah" and you know what? EVERYONE has those days! 
I would be lying if for a split second I didn't think about fat loss BUT then my brain quickly kicked that thought to the curb because.... 1. This isn't my TRUE form - I have A LOT of undigested food in my stomach right now. 
2. Even if this was my true form, it shouldnt matter... I'm fit, healthy and am living a life that I LOVE. 
3. I'm tired so I'm thinking emotionally rather than rationally. For me that tends to have me thinking more negatively and in extremes which is such an important thing - being able to recognize why you're thinking the way you are and then pick out those irrational thoughts.
4. Its HARD going against the grain! We live in a world of diet culture, 1200 calories a day diet plans in magazines and people with abs being "body goals". So being someone who completely goes against everything in that diet culture can feel a little lonely and isolating at times. 
Have a fun workout planned tomorrow but first I'll be getting some much needed sleep 😴😊 I hope everyone's had a great Thursday! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 4

Tonight after my 6 meals and about 3L of water I was feeling a little "fluffy" and "blah" and you know what? EVERYONE has those days!
I would be lying if for a split second I didn't think about fat loss BUT then my brain quickly kicked that thought to the curb because.... 1. This isn't my TRUE form - I have A LOT of undigested food in my stomach right now.
2. Even if this was my true form, it shouldnt matter... I'm fit, healthy and am living a life that I LOVE.
3. I'm tired so I'm thinking emotionally rather than rationally. For me that tends to have me thinking more negatively and in extremes which is such an important thing - being able to recognize why you're thinking the way you are and then pick out those irrational thoughts.
4. Its HARD going against the grain! We live in a world of diet culture, 1200 calories a day diet plans in magazines and people with abs being "body goals". So being someone who completely goes against everything in that diet culture can feel a little lonely and isolating at times.
Have a fun workout planned tomorrow but first I'll be getting some much needed sleep 😴😊 I hope everyone's had a great Thursday!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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Week 3 day 4

Todays goals (even though it's currently 12.20pm) ✔Grocery shop 
Plan my food for next (work) week 
Prep food for next (work) week 
Make egg bakes (16 portions)
Do laundry 😴
Plan next weeks workouts 
Boring day of getting things done to be prepared but nothing that a bit of Netflix in the background cant fix 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 4

Todays goals (even though it's currently 12.20pm) ✔Grocery shop
Plan my food for next (work) week
Prep food for next (work) week
Make egg bakes (16 portions)
Do laundry 😴
Plan next weeks workouts
Boring day of getting things done to be prepared but nothing that a bit of Netflix in the background cant fix 😉

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I was going to post something different tonight but then I came across this infographic and while I cant remember who said it to me a few years ago it's something that's always stuck... EVERYONE is on the mental health continuum and with different situations that causes your mental health to move up or down the continuum. 
Mental health is always seen as this "taboo" subject when really everyone has it, it just depends on where they are on the scale at that given time. 
Just because someone is diagnosed with something doesn't make them any different... They shouldnt be defined or put into a box because of their diagnosis because that's something that only helps medical professionals give them the help they need, NOT what people should judge their character on.

People shouldn't be defined by their diagnosis, because that is a minute part of what makes up them as an individual.

Photo credit: @thepsychologymum

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I was going to post something different tonight but then I came across this infographic and while I cant remember who said it to me a few years ago it's something that's always stuck... EVERYONE is on the mental health continuum and with different situations that causes your mental health to move up or down the continuum.
Mental health is always seen as this "taboo" subject when really everyone has it, it just depends on where they are on the scale at that given time.
Just because someone is diagnosed with something doesn't make them any different... They shouldnt be defined or put into a box because of their diagnosis because that's something that only helps medical professionals give them the help they need, NOT what people should judge their character on.

People shouldn't be defined by their diagnosis, because that is a minute part of what makes up them as an individual.

Photo credit: @thepsychologymum

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

We all have things that make us different (that's what makes us interesting right?!). For me when it comes to the physical side of things, being born as early as I was and brain bleeds my left side is significantly smaller and weaker than my right side and with not having a lot of feeling either.

I'm lucky that it doesn't limit me in day to day life (my right side automatically picks up the slack 😂) but when it comes to outward appearance things can get a little funky 🤣🤣 This picture was taken a few years ago where you can pretty clearly see the difference on my legs. With lifting my left has caught up a bit but... I'm definitely starting to see the differences again (though probably only noticable to me 😂) and ngl at times its frustrating because I know the likelihood of my body being somewhat symmetrical are pretty slim 😂😂😂😂 Quads that actually pop are something I would love to have and while I'm finally starting to see some progress on my right side, my left not so much 🙈 
Oh well, like I said yesterday outward appearance DEFINITELY isnt everything 🙃

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

We all have things that make us different (that's what makes us interesting right?!). For me when it comes to the physical side of things, being born as early as I was and brain bleeds my left side is significantly smaller and weaker than my right side and with not having a lot of feeling either.

I'm lucky that it doesn't limit me in day to day life (my right side automatically picks up the slack 😂) but when it comes to outward appearance things can get a little funky 🤣🤣 This picture was taken a few years ago where you can pretty clearly see the difference on my legs. With lifting my left has caught up a bit but... I'm definitely starting to see the differences again (though probably only noticable to me 😂) and ngl at times its frustrating because I know the likelihood of my body being somewhat symmetrical are pretty slim 😂😂😂😂 Quads that actually pop are something I would love to have and while I'm finally starting to see some progress on my right side, my left not so much 🙈
Oh well, like I said yesterday outward appearance DEFINITELY isnt everything 🙃

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 1

This weeks goal is to slow down... It might sound like a bit of a strange goal to have but sometimes your body just needs a bit of a break.

I'm that type of person that if I have my mind set on something I'm driven, BUT there is also only so much your body can take. In the past 7 weeks I've gone up around 25kg on my leg exercises and about 2-3kg on arm exercises. And while I can still maintain form I also can feel my body getting tired. 
So this week (and maybe even the week after that) I'm making it a goal to not increase my weight - which might sound backwards but sometimes for my head not progressing can feel like "failure". But it also takes a lot of strength to know your limits and stick within them at times 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 3 day 1

This weeks goal is to slow down... It might sound like a bit of a strange goal to have but sometimes your body just needs a bit of a break.

I'm that type of person that if I have my mind set on something I'm driven, BUT there is also only so much your body can take. In the past 7 weeks I've gone up around 25kg on my leg exercises and about 2-3kg on arm exercises. And while I can still maintain form I also can feel my body getting tired.
So this week (and maybe even the week after that) I'm making it a goal to not increase my weight - which might sound backwards but sometimes for my head not progressing can feel like "failure". But it also takes a lot of strength to know your limits and stick within them at times
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I got this DM today and while I wouldnt really respond to it though I would (and I did have a) laugh, I thought it warranted a post because I feel like it's a pretty powerful teaching tool. 
I am very much a "real personal trainer" as you claim I am not (you can swipe to see the qualifications which are what you need to legally train clients in New Zealand 😂) Why I dont have a goal for abs... "Having abs" aka getting to a low enough body fat percentage to see them (because everyone has abs) isnt a goal for me for many reasons. 
Having aesthetic goals isnt a bad thing at all, at times I've had them too! But I've also grown from having those goals and my mindset has completely changed and I dont really see outward appearance being a goal for me again.

I'm not saying I never will have them but I also know that they will be a byproduct of how I lead my life NOT because I'm doing things to actively achieve them. 
Reasons I dont have abs: - Because I want to fuel my body for performance rather than aesthetics - Because "having abs" doesnt reflect your: - Fitness - Knowledge around nutrition, health and exercise
- Mental and physical strength and health
- Overall health - Happiness - Having a good relationship with your body and food

All of those things I just listed are my current goals and for me to achieve that list means fueling my body with what my body maintains on. 
Hope everyone's having a great Sunday and Mother's Day ❤ 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I got this DM today and while I wouldnt really respond to it though I would (and I did have a) laugh, I thought it warranted a post because I feel like it's a pretty powerful teaching tool.
I am very much a "real personal trainer" as you claim I am not (you can swipe to see the qualifications which are what you need to legally train clients in New Zealand 😂) Why I dont have a goal for abs... "Having abs" aka getting to a low enough body fat percentage to see them (because everyone has abs) isnt a goal for me for many reasons.
Having aesthetic goals isnt a bad thing at all, at times I've had them too! But I've also grown from having those goals and my mindset has completely changed and I dont really see outward appearance being a goal for me again.

I'm not saying I never will have them but I also know that they will be a byproduct of how I lead my life NOT because I'm doing things to actively achieve them.
Reasons I dont have abs: - Because I want to fuel my body for performance rather than aesthetics - Because "having abs" doesnt reflect your: - Fitness - Knowledge around nutrition, health and exercise
- Mental and physical strength and health
- Overall health - Happiness - Having a good relationship with your body and food

All of those things I just listed are my current goals and for me to achieve that list means fueling my body with what my body maintains on.
Hope everyone's having a great Sunday and Mother's Day ❤
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 6 
Before vs end of week 2 (and yes I am well aware how rough I look in the week 2 pictures, sleep was lacking last night 😂) Front on I wouldnt say much has changed but side on there's definitely a difference. Still using my own programming but I think it's time to switch things up a little so I might throw in a bod session here and there. 
So far in the past 2 weeks I've managed to increase the weights I'm lifting by 1 to 2.5kg depending on the exercise. I've also been eating 200 calories more a day and I lost weight from last week so time for another increase 💪

This week I'm also changing my macro split around a bit - taking my protein down by 5% and adding it into fat because more chocolate and almond butter is never a bad thing in my book 🥜🍫 Went through @thebod_ calculator to see what they said in terms of my protein and took it down to match even though my maintence calories are significantly more a day than what they recommend for my stats. But this is why its important to know your body and like anything use those calculators as a STARTING point and adjust accordingly.. Everyone is unique and those calculators are just going off generic equations based on what you input. 
I want to stress once again that you DONT need to track or count calories to reach your goals! I do a bit of a hybrid of macros and intuitive eating so that also means some days I'm over and some days I'm under. I've always just been a very numbers and facts person (maths was always my fav subject in school 🤓) so I find it all incredibly interesting and pretty fun seeing the foods I can make fit

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 6
Before vs end of week 2 (and yes I am well aware how rough I look in the week 2 pictures, sleep was lacking last night 😂) Front on I wouldnt say much has changed but side on there's definitely a difference. Still using my own programming but I think it's time to switch things up a little so I might throw in a bod session here and there.
So far in the past 2 weeks I've managed to increase the weights I'm lifting by 1 to 2.5kg depending on the exercise. I've also been eating 200 calories more a day and I lost weight from last week so time for another increase 💪

This week I'm also changing my macro split around a bit - taking my protein down by 5% and adding it into fat because more chocolate and almond butter is never a bad thing in my book 🥜🍫 Went through @thebod_ calculator to see what they said in terms of my protein and took it down to match even though my maintence calories are significantly more a day than what they recommend for my stats. But this is why its important to know your body and like anything use those calculators as a STARTING point and adjust accordingly.. Everyone is unique and those calculators are just going off generic equations based on what you input.
I want to stress once again that you DONT need to track or count calories to reach your goals! I do a bit of a hybrid of macros and intuitive eating so that also means some days I'm over and some days I'm under. I've always just been a very numbers and facts person (maths was always my fav subject in school 🤓) so I find it all incredibly interesting and pretty fun seeing the foods I can make fit

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 5

2.5kg down 3.5kg more to go to reach my goal of comfortably adding 6kg to my front squat and deadlift over the next 12 weeks 💪 
How's everyone's week 2 going so far?

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 5

2.5kg down 3.5kg more to go to reach my goal of comfortably adding 6kg to my front squat and deadlift over the next 12 weeks 💪
How's everyone's week 2 going so far?

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Recovery is a messy thing no matter what it is, but especially when it comes to your mind. Honestly, even now there are days where its tempting to go back to how things were and how "easy" it would be just to let things slip back... But then I always remember what that time was like, how far I've come and how hard I've worked to get where I am. With EDs (and in my experience with my ED) you dont just lose weight, you lose whi you are, your personality and your life. You lose your friends, your ability to find your voice and your ability to think rationally. 
Through my 5+ years in recovery I've found mental and physical strength, made life long friends and got two qualifications. I've fallen multiple times, had hiccups in terms of my mental health but I'm also proud to say that throughout my 5 years I've never relapsed. Not because I havent wanted to (because let me tell you, there were many times), but because I refuse to let all that work and progress go to waste. 
In those times I leaned on the "fall back plan" I made for myself when I finished OP treatment and while its changed over the years with my maintenance (for the food side of it) and what I'm doing (mental health side of things). The core of it is still the same.

I used to think having a plan like this was a cop out, that it meant I was weak in the times I've needed to use it, but if anything its the opposite! Having plans in place is SMART! And making use of them and doing the hard work in times when there's an overwhelming pull to go back to old ways and sitting with truly uncomfortable and even at times frightening feeling shows true strength and growth. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #mentalhealth #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Recovery is a messy thing no matter what it is, but especially when it comes to your mind. Honestly, even now there are days where its tempting to go back to how things were and how "easy" it would be just to let things slip back... But then I always remember what that time was like, how far I've come and how hard I've worked to get where I am. With EDs (and in my experience with my ED) you dont just lose weight, you lose whi you are, your personality and your life. You lose your friends, your ability to find your voice and your ability to think rationally.
Through my 5+ years in recovery I've found mental and physical strength, made life long friends and got two qualifications. I've fallen multiple times, had hiccups in terms of my mental health but I'm also proud to say that throughout my 5 years I've never relapsed. Not because I havent wanted to (because let me tell you, there were many times), but because I refuse to let all that work and progress go to waste.
In those times I leaned on the "fall back plan" I made for myself when I finished OP treatment and while its changed over the years with my maintenance (for the food side of it) and what I'm doing (mental health side of things). The core of it is still the same.

I used to think having a plan like this was a cop out, that it meant I was weak in the times I've needed to use it, but if anything its the opposite! Having plans in place is SMART! And making use of them and doing the hard work in times when there's an overwhelming pull to go back to old ways and sitting with truly uncomfortable and even at times frightening feeling shows true strength and growth.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #mentalhealth #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 4

This coming weeks shop, no there isnt a lot there but I still have A LOT of prepped meals in the freezer so I'm just slowly making my way through them. 
I'm also going to be doing a big batch roast of pumpkin because I need it for the risotto I'm making for meals this weekend. I'm also testing to see how it freezes for possible bulk meal prep which I'll need to do another round in the next month or so. I bought a bunch of pumpkin so I can pre roast and freeze it for my egg bake that I'll be making another batch of in a couple of weeks I'm sure. 
Today has been a pretty unproductive day if I'm honest but I think a "chill" day is also needed every once and a while. It's been a bit of a shock to the system being in my new job (though I already love it!), but my mind needed a bit of a break. So I've spent a lot of my day binge watching Netflix since a new season of my favourite show came out 😋 
On tomorrow's agenda... Workout, PT work and meal prep. 
Hows everyone's Thursday been? 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 4

This coming weeks shop, no there isnt a lot there but I still have A LOT of prepped meals in the freezer so I'm just slowly making my way through them.
I'm also going to be doing a big batch roast of pumpkin because I need it for the risotto I'm making for meals this weekend. I'm also testing to see how it freezes for possible bulk meal prep which I'll need to do another round in the next month or so. I bought a bunch of pumpkin so I can pre roast and freeze it for my egg bake that I'll be making another batch of in a couple of weeks I'm sure.
Today has been a pretty unproductive day if I'm honest but I think a "chill" day is also needed every once and a while. It's been a bit of a shock to the system being in my new job (though I already love it!), but my mind needed a bit of a break. So I've spent a lot of my day binge watching Netflix since a new season of my favourite show came out 😋
On tomorrow's agenda... Workout, PT work and meal prep.
Hows everyone's Thursday been?
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 3 💪

Whoever said lifting isnt good cardio must have been doing it wrong 😂 
Added 1kg to all my leg exercises as well as my bench 😉 They're a little grindy but I also feel like "comfortable" weights dont challenge me as much even if they may look a little prettier going up 😂 
Today is my early childhood teaching Friday, the end of my first week in my new position and I've LOVED being back there! I get to work alongside two of my best friends and love all the teachers I was working with in my previous rooms. There are also a few new faces who seem amazing as well 😊 
Still absolutely loving walking to work also 😊

Tomorrow its onto getting ready for next week and working on PT sessions 🤓

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Week 2 day 3 💪

Whoever said lifting isnt good cardio must have been doing it wrong 😂
Added 1kg to all my leg exercises as well as my bench 😉 They're a little grindy but I also feel like "comfortable" weights dont challenge me as much even if they may look a little prettier going up 😂
Today is my early childhood teaching Friday, the end of my first week in my new position and I've LOVED being back there! I get to work alongside two of my best friends and love all the teachers I was working with in my previous rooms. There are also a few new faces who seem amazing as well 😊
Still absolutely loving walking to work also 😊

Tomorrow its onto getting ready for next week and working on PT sessions 🤓

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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Decided to make a couple of modifications to these gorgeous trackers from @in.this.body.i.live 😊 My goal for these 12 weeks isnt fat loss, its gaining as much strength as possible 💪

By the end of the restart I would love to comfortably add another 6kg to my working sets for deadlifts, hip thrusts (i use the same bar/weight for hip thrusts as deadlifts just higher rep) and my front squat. 
1.5kg down only 4.5kg to go 😂

Right now it's all feeling a little grindy so I'm thinking I'll probably try and go up weight every 2 weeks or so, so that my body can get used to the weight before increasing again. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Decided to make a couple of modifications to these gorgeous trackers from @in.this.body.i.live 😊 My goal for these 12 weeks isnt fat loss, its gaining as much strength as possible 💪

By the end of the restart I would love to comfortably add another 6kg to my working sets for deadlifts, hip thrusts (i use the same bar/weight for hip thrusts as deadlifts just higher rep) and my front squat.
1.5kg down only 4.5kg to go 😂

Right now it's all feeling a little grindy so I'm thinking I'll probably try and go up weight every 2 weeks or so, so that my body can get used to the weight before increasing again.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

It may not be pretty but its real 😂

Left was Saturday after 5 meals and about 3.5L of water and right was last night with unflexed biceps (seeing that I actually had baby ones coming along 😂😂). It feels a little strange having the opposite goal to most on the restart. For a lot it's to lose fat (and theres absolutely nothing wrong with that at all!) For me, my goal this time round is to get as strong as possible! 
While this is the start of week two of the restart this is week 6 of my programming... So far I've added 20kg to all my leg exercises, 6kg to my bench and 2kg on each dumbbell to my OH press and upright row (so I guess 4kg all together). Seems crazy that if I add all that up that's over 70kg more I'm lifting in a session for my working sets then I was 6 weeks ago 💪 
Being strong is something that is so empowering to me! And for myself I want to be as strong as possible 😊 hope everyone had a great start to week 2! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

It may not be pretty but its real 😂

Left was Saturday after 5 meals and about 3.5L of water and right was last night with unflexed biceps (seeing that I actually had baby ones coming along 😂😂). It feels a little strange having the opposite goal to most on the restart. For a lot it's to lose fat (and theres absolutely nothing wrong with that at all!) For me, my goal this time round is to get as strong as possible!
While this is the start of week two of the restart this is week 6 of my programming... So far I've added 20kg to all my leg exercises, 6kg to my bench and 2kg on each dumbbell to my OH press and upright row (so I guess 4kg all together). Seems crazy that if I add all that up that's over 70kg more I'm lifting in a session for my working sets then I was 6 weeks ago 💪
Being strong is something that is so empowering to me! And for myself I want to be as strong as possible 😊 hope everyone had a great start to week 2!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Ready for week 2! 
Food is all planned and prepped and I have my numbers for next week 😊 I already have protein bars in the freezer and just need to make a triple batch of chia pudding tonight to go with the lonely PB in the containers 😂

Numbers compared to last week for working sets (it's the week of small gains 😂): Front squats: +1.5kg 
Deadlifts: +1.5kg 
Hip thrusts: +1.5kg 
Bench: +1.5kg 
OH press and upright row stayed the same. 
Think it might be time for a deload week soon 😴

I'm also starting a new job today (I've worked there before but in a completely different position) so while I'm excited to go back im also a little nervous because im out of my comfort zone. But that's when we grow right? 
What have you all got going on this week? 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Ready for week 2!
Food is all planned and prepped and I have my numbers for next week 😊 I already have protein bars in the freezer and just need to make a triple batch of chia pudding tonight to go with the lonely PB in the containers 😂

Numbers compared to last week for working sets (it's the week of small gains 😂): Front squats: +1.5kg
Deadlifts: +1.5kg
Hip thrusts: +1.5kg
Bench: +1.5kg
OH press and upright row stayed the same.
Think it might be time for a deload week soon 😴

I'm also starting a new job today (I've worked there before but in a completely different position) so while I'm excited to go back im also a little nervous because im out of my comfort zone. But that's when we grow right?
What have you all got going on this week?
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

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 #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 #transformwithsophie

This is just what I needed on a cold morning like today plus its getting closer to Easter 🐰 AND you get your protein, carbs and fats in your meal so another win 😉

I made a hot cross bun recipe years ago but I cant find it on my old account knowing what was in those its time for a reboot to be more inline with how I eat now.

Single serving Hot cross buns v2 (protein edition)

25g vanilla pea protein 
2 Tspn Coconut flour 
20g Oats - made into oat flour 
1 egg white 
Cinnamon and sweetener of choice to taste
Mini box or small handful of raisins or currants 
Pinch baking powder 
coconut oil for spread (or any other spread of choice)

Preheat your oven to 180°C/350°F 
Soak your raisins/currants in hot water for 10 minutes while getting ingredients together 
Blend oats to make a flour 
Add all the remaining ingredients to the bowl with the raisins
Stir and add water as needed until you get a dough 
On a lined baking tray roll into 4 balls and flatten slightly 
With the back of a knife make a shallow x in each bun 
Bake for 20 minutes or until golden 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

This is just what I needed on a cold morning like today plus its getting closer to Easter 🐰 AND you get your protein, carbs and fats in your meal so another win 😉

I made a hot cross bun recipe years ago but I cant find it on my old account knowing what was in those its time for a reboot to be more inline with how I eat now.

Single serving Hot cross buns v2 (protein edition)

25g vanilla pea protein
2 Tspn Coconut flour
20g Oats - made into oat flour
1 egg white
Cinnamon and sweetener of choice to taste
Mini box or small handful of raisins or currants
Pinch baking powder
coconut oil for spread (or any other spread of choice)

Preheat your oven to 180°C/350°F
Soak your raisins/currants in hot water for 10 minutes while getting ingredients together
Blend oats to make a flour
Add all the remaining ingredients to the bowl with the raisins
Stir and add water as needed until you get a dough
On a lined baking tray roll into 4 balls and flatten slightly
With the back of a knife make a shallow x in each bun
Bake for 20 minutes or until golden
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Well here we are, 5 years later, 26 years old and basically my life is COMPLETELY different to where I thought it would be even just 5 years ago 😂 
No children (though I work with a lot of them so I consider them mine for 8 hours a day 😂 and I love them like they were my own), no man, no house of my own but life is good! 
My goals have COMPLETELY changed along with my mindset! 
In those 5 years I've gained 2 qualifications (in completely different fields), gained about 35kg because recovery is a great thing!, found who I truly am and learnt a lot of hard life lessons. 
Throughout that time I've also found life long friends, found the people who will actually stick by me and I also FINALLY grew a backbone and decided to stop caring what others thought and letting people treat me like dirt which has been a long time coming (not saying everyone has but there are a select few 😂). So to all the people who have been there with me through it thank you ❤ (And yup we're reusing the same picture 😂 I have two pictures from that time - this being the one when I was in recovery, both are the same weight, I'm the same dress so why not choose the one where I was making hard but positive life changes!) #fitness #health #girlboss #holisticliving #recovery #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Well here we are, 5 years later, 26 years old and basically my life is COMPLETELY different to where I thought it would be even just 5 years ago 😂
No children (though I work with a lot of them so I consider them mine for 8 hours a day 😂 and I love them like they were my own), no man, no house of my own but life is good!
My goals have COMPLETELY changed along with my mindset!
In those 5 years I've gained 2 qualifications (in completely different fields), gained about 35kg because recovery is a great thing!, found who I truly am and learnt a lot of hard life lessons.
Throughout that time I've also found life long friends, found the people who will actually stick by me and I also FINALLY grew a backbone and decided to stop caring what others thought and letting people treat me like dirt which has been a long time coming (not saying everyone has but there are a select few 😂). So to all the people who have been there with me through it thank you ❤ (And yup we're reusing the same picture 😂 I have two pictures from that time - this being the one when I was in recovery, both are the same weight, I'm the same dress so why not choose the one where I was making hard but positive life changes!) #fitness #health #girlboss #holisticliving #recovery #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

2012 > 2014 > 2019 
While it may not be "pretty" this is my story and to be honest I'm definitely proud of what I've achieved and the hard lessons I've learnt throughout it. 
If you didnt know me 7 years ago then most never believe me when I say I was as big as I was and i was that way for majority of my life my highest weight being 120kg. 
The 2014 picture was when the pendulum swung the other way and in my search of control and to run away from what was in my head that led me into the depths of an eating disorder that had been in waiting for many years for its opportunity to come out. 
2019 was from a few days ago now with a whole lot of hard work mentally and physically (5 years worth to be exact)! Educating myself on what healthy and balanced exercise and nutrition looks like and loving the challenge and the process! I would say most of that mental progress has been within the past year and the physical progress has came in the past couple of months. 
In the 2014 picture is the ONLY one of those pictures where my weight was considered "healthy" by the BMI scale. Yet for my body it was when I was at my MOST unhealthy with so many health problems! Remember that those are generic formulas but YOU are an individual so most of the time those generic formulas wont be quite right for your body 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

2012 > 2014 > 2019
While it may not be "pretty" this is my story and to be honest I'm definitely proud of what I've achieved and the hard lessons I've learnt throughout it.
If you didnt know me 7 years ago then most never believe me when I say I was as big as I was and i was that way for majority of my life my highest weight being 120kg.
The 2014 picture was when the pendulum swung the other way and in my search of control and to run away from what was in my head that led me into the depths of an eating disorder that had been in waiting for many years for its opportunity to come out.
2019 was from a few days ago now with a whole lot of hard work mentally and physically (5 years worth to be exact)! Educating myself on what healthy and balanced exercise and nutrition looks like and loving the challenge and the process! I would say most of that mental progress has been within the past year and the physical progress has came in the past couple of months.
In the 2014 picture is the ONLY one of those pictures where my weight was considered "healthy" by the BMI scale. Yet for my body it was when I was at my MOST unhealthy with so many health problems! Remember that those are generic formulas but YOU are an individual so most of the time those generic formulas wont be quite right for your body
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

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Night snack is always my biggest meal of the day because who likes to go to bed hungry?! I know I dont! This fuels my workouts (on the nights before I workout) allows my body to rebuild and repair, get stronger and plus it's just delicious!!! What's your favourite go to snacks? 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

Night snack is always my biggest meal of the day because who likes to go to bed hungry?! I know I dont! This fuels my workouts (on the nights before I workout) allows my body to rebuild and repair, get stronger and plus it's just delicious!!! What's your favourite go to snacks?
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

Todays stats from my 2nd workout of restart (swipe to see the workout!) This isnt technically a workout from The Bod but as I said in Sunday's post since I only want to workout 3x a week as apposed to the 6 I'm focusing on a lot of the main lifts. 
This is a workout I made through my own programming a few months ago but it's one that I love and I know will keep going back to throughout the next 12 weeks. In saying that though I know that there are a lot of the same movements in here that are featured in @thebod_

I really love circuit training and I've found that my clients and I have all seen great results doing circuit style training with a mix of big lifts and accessory work.So this workout is a mix of all of those things combined together 😋

Something else I do is tack different body part exercises onto big muscle groups (e.g arm exercises at the end of a leg focused circuit). I find that this allows the big muscle group to have a break but also is still using time effectively 😉

This is pretty volume heavy so adjust to your fitness level. It took me around 40 minutes + a long stretch session taking breaks when needed 😊

Also walked to the bus station rather than biked and I forgot how much I love it! It's like my meditation for the day before I start work and I have to admit I'm kind of excited for my walk home 😂😂 #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

Todays stats from my 2nd workout of restart (swipe to see the workout!) This isnt technically a workout from The Bod but as I said in Sunday's post since I only want to workout 3x a week as apposed to the 6 I'm focusing on a lot of the main lifts.
This is a workout I made through my own programming a few months ago but it's one that I love and I know will keep going back to throughout the next 12 weeks. In saying that though I know that there are a lot of the same movements in here that are featured in @thebod_

I really love circuit training and I've found that my clients and I have all seen great results doing circuit style training with a mix of big lifts and accessory work.So this workout is a mix of all of those things combined together 😋

Something else I do is tack different body part exercises onto big muscle groups (e.g arm exercises at the end of a leg focused circuit). I find that this allows the big muscle group to have a break but also is still using time effectively 😉

This is pretty volume heavy so adjust to your fitness level. It took me around 40 minutes + a long stretch session taking breaks when needed 😊

Also walked to the bus station rather than biked and I forgot how much I love it! It's like my meditation for the day before I start work and I have to admit I'm kind of excited for my walk home 😂😂 #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #thebodsquad #thebodrestart #strength #mentalhealth

Here are my goals for the restart

Gain strength. - 1RM Goals:
- 120kg hip thrust
- 100kg deadlift - 60kg front squat - 40kg bench - Overall though I just want to get as strong as possible. - Focus on my mental health - Focus on my own progress and not comparing to others. Be my own competition. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Here are my goals for the restart

Gain strength. - 1RM Goals:
- 120kg hip thrust
- 100kg deadlift - 60kg front squat - 40kg bench - Overall though I just want to get as strong as possible. - Focus on my mental health - Focus on my own progress and not comparing to others. Be my own competition.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

To kick off the restart I thought I would do a #dayonmyplate flexible dieting style. 
Decided I'd up my calories from now on (macro split the same) and see what my body does with the extra food 😋 I might end up increasing them more over the next couple of weeks with strength increasing it means I use more calories in my workouts so obviously then my body needs more food 😊

Discliamer: I'm not the biggest fan (taste wise) of savory carbs that you would usually have with a meal (like bread, hot rice, potatoes ect) so my carbs really come from veges, fruit, chocolate and rice cake bites 😂 
Breakfast: Chocolate chia seed pudding with peanut and almond butter/

Morning tea: Chocolate and almond butter/

Lunch: Egg bake with pumpkin, spinach and capsicum/

Afternoon tea: Toffee pop slice/

Dinner: Tomato vegetable stew/

Night snack: Apple, rice cake bites, toffee pop slice, chocolate and almond butter/

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

To kick off the restart I thought I would do a #dayonmyplate flexible dieting style.
Decided I'd up my calories from now on (macro split the same) and see what my body does with the extra food 😋 I might end up increasing them more over the next couple of weeks with strength increasing it means I use more calories in my workouts so obviously then my body needs more food 😊

Discliamer: I'm not the biggest fan (taste wise) of savory carbs that you would usually have with a meal (like bread, hot rice, potatoes ect) so my carbs really come from veges, fruit, chocolate and rice cake bites 😂
Breakfast: Chocolate chia seed pudding with peanut and almond butter/

Morning tea: Chocolate and almond butter/

Lunch: Egg bake with pumpkin, spinach and capsicum/

Afternoon tea: Toffee pop slice/

Dinner: Tomato vegetable stew/

Night snack: Apple, rice cake bites, toffee pop slice, chocolate and almond butter/

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I think it's time to do a bit of a "get to know me" post since I havent done one since creating this account 🙈 • My name is Sophie and I'm 25 • I'm a self proclaimed almond butter addict (seriously it's a problem 😂) • I have two cats but I love all animals • I'm a qualified early childhood teacher (got my qualification mid 2016) and a qualified personal trainer (got my qualification end of 2018) and I do both part time. • I put a very strong emphasis on promoting positive mental health, positive coping strategies and education around topics associated with it because I've experienced first hand the effects it can have when you get into a negative cycle and also the stigma that still surrounds it when there shouldn't be one. • I only really got into regular, heavy weight training at the start of this year but I love it! • My training style is usually full body workouts made up of circuits of heavy lifts accompanied by smaller accessory work in rest periods as I've found this to be the most effective for getting results for myself and my clients and is an effective use of time as well. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

I think it's time to do a bit of a "get to know me" post since I havent done one since creating this account 🙈 • My name is Sophie and I'm 25 • I'm a self proclaimed almond butter addict (seriously it's a problem 😂) • I have two cats but I love all animals • I'm a qualified early childhood teacher (got my qualification mid 2016) and a qualified personal trainer (got my qualification end of 2018) and I do both part time. • I put a very strong emphasis on promoting positive mental health, positive coping strategies and education around topics associated with it because I've experienced first hand the effects it can have when you get into a negative cycle and also the stigma that still surrounds it when there shouldn't be one. • I only really got into regular, heavy weight training at the start of this year but I love it! • My training style is usually full body workouts made up of circuits of heavy lifts accompanied by smaller accessory work in rest periods as I've found this to be the most effective for getting results for myself and my clients and is an effective use of time as well.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Decided to get back on @thebod_ bandwagon after what's been a while (about a year 😂). Honestly, the best thing about this guide (apart from the workouts)? I absolutely love the community and the message that surrounds this guide! 
I know today's usually the day that everyone posts their before pictures for the restart but I've made a conscious choice not to. I uploaded my pictures but for me, changing my appearance isnt my goal for this restart at all. If it happens it does but if not then that's totally okay too. 
My goals for the restart: - Gain strength. Would really love to get to at least a 120kg hip thrust, 100kg deadlift, 60kg front squat and 40kg bench for 1RM. Overall though I just want to get as strong as possible. - Focus on my mental health
- Focus on my own progress and not comparing to others. Be my own competition. 
Workout wise since I only want to workout 3x a week I'll be focusing primarily on the bigger lifts and less functional or core workouts. 
Food wise I'll be keeping things the same, just really going with meals I love, what my body craves and listening to my hunger/fullness cues but I also might increase my maintenance a little just to see what happens. 
I hope this post gave you a bit of a breakdown of where I'm starting and what I'll be doing over the next 12 weeks 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Decided to get back on @thebod_ bandwagon after what's been a while (about a year 😂). Honestly, the best thing about this guide (apart from the workouts)? I absolutely love the community and the message that surrounds this guide!
I know today's usually the day that everyone posts their before pictures for the restart but I've made a conscious choice not to. I uploaded my pictures but for me, changing my appearance isnt my goal for this restart at all. If it happens it does but if not then that's totally okay too.
My goals for the restart: - Gain strength. Would really love to get to at least a 120kg hip thrust, 100kg deadlift, 60kg front squat and 40kg bench for 1RM. Overall though I just want to get as strong as possible. - Focus on my mental health
- Focus on my own progress and not comparing to others. Be my own competition.
Workout wise since I only want to workout 3x a week I'll be focusing primarily on the bigger lifts and less functional or core workouts.
Food wise I'll be keeping things the same, just really going with meals I love, what my body craves and listening to my hunger/fullness cues but I also might increase my maintenance a little just to see what happens.
I hope this post gave you a bit of a breakdown of where I'm starting and what I'll be doing over the next 12 weeks
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Lets talk through my 1RM (1 rep max) how its changed from last month to this month and how I calculate it. 
When I originally started The BOD I would actually do a weight that i would only be able to do for 1 rep, but because I was training alone I wouldn't perform the movement correctly (go deep on squats ect) because I didnt have anyone to lift the bar off if I failed.

But now I find out my 1RM through doing multiple reps and plugging the numbers into an equation (swipe to see). Today my reps went up to as high as 10 on an exercise (so I definitely should have upped that weight but oh well) 😂 Doing higher reps just means its safer with a lower load as well as being able to perform the movement correctly and through the equation still getting your number. This is an equation I learnt through my PT training, I cant remember if the bod gives you an equation like this. 
This is all just personal preference but I'm keeping that structure from my own programming and meshing it with @thebod_ 😋 Hope some of you found this helpful 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Lets talk through my 1RM (1 rep max) how its changed from last month to this month and how I calculate it.
When I originally started The BOD I would actually do a weight that i would only be able to do for 1 rep, but because I was training alone I wouldn't perform the movement correctly (go deep on squats ect) because I didnt have anyone to lift the bar off if I failed.

But now I find out my 1RM through doing multiple reps and plugging the numbers into an equation (swipe to see). Today my reps went up to as high as 10 on an exercise (so I definitely should have upped that weight but oh well) 😂 Doing higher reps just means its safer with a lower load as well as being able to perform the movement correctly and through the equation still getting your number. This is an equation I learnt through my PT training, I cant remember if the bod gives you an equation like this.
This is all just personal preference but I'm keeping that structure from my own programming and meshing it with @thebod_ 😋 Hope some of you found this helpful
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Messy trolly but food shop for this week is done! 
I stocked up on a lot of items that I use everyday that were on sale and still came in under budget so that is always a win 😂

I also have a lot of prepped and frozen meal components as well as canned beans and fish at home already so that's why there isnt really a lot of meal components in here 😂 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Messy trolly but food shop for this week is done!
I stocked up on a lot of items that I use everyday that were on sale and still came in under budget so that is always a win 😂

I also have a lot of prepped and frozen meal components as well as canned beans and fish at home already so that's why there isnt really a lot of meal components in here 😂
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #thebodsquad #thebodrestart

Self confidence is something that took a LONG time to come for me and its only within the past year that I can actually say I'm totally confident within myself and my skin. 
Everyone no matter their size is beautiful. I find it such a shame that in society we mostly glamorize and idolize one body shape when people of all shapes and sizes have so much to offer the world! 
Remember that beauty, health and fitness isn't a size! 
#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

Self confidence is something that took a LONG time to come for me and its only within the past year that I can actually say I'm totally confident within myself and my skin.
Everyone no matter their size is beautiful. I find it such a shame that in society we mostly glamorize and idolize one body shape when people of all shapes and sizes have so much to offer the world!
Remember that beauty, health and fitness isn't a size!
#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

Super simple but delicious home made chocolate recipe I came up with today 
2 Tspn Coconut oil - melted 
Nut butter of choice 
Sweetener and flavourings to taste 
Melt the coconut oil 
Stir in nut butter and flavourings 
Pour evenly into 6 molds (I use silicone)
Put in the fridge or freezer until set and enjoy 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Super simple but delicious home made chocolate recipe I came up with today
2 Tspn Coconut oil - melted
Nut butter of choice
Sweetener and flavourings to taste
Melt the coconut oil
Stir in nut butter and flavourings
Pour evenly into 6 molds (I use silicone)
Put in the fridge or freezer until set and enjoy
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

This post should have probably day 1 of fast loss week instead of the last but then theres also the thinking around how the last leaves the lasting memory. 
And that is... Why do you want to lose fat in the first place and doing it for the RIGHT reasons. 
Are you losing fat for you and to make positive changes in your life? Or are you doing it from a place of punishment, hate or because you want to fit into society's "healthy" box which isn't sustainable or healthy for majority of people? (And I am one of those people where a 6 pack doesn't seem to be where my body likes to be!). #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

This post should have probably day 1 of fast loss week instead of the last but then theres also the thinking around how the last leaves the lasting memory.
And that is... Why do you want to lose fat in the first place and doing it for the RIGHT reasons.
Are you losing fat for you and to make positive changes in your life? Or are you doing it from a place of punishment, hate or because you want to fit into society's "healthy" box which isn't sustainable or healthy for majority of people? (And I am one of those people where a 6 pack doesn't seem to be where my body likes to be!). #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Now that we've gone through the ins and outs of your diet when it comes to fat loss it's time to look at exercise. 
Exercise is another way to create a calorie deficit but it's also difficult to create a big deficit because of the amount of effort needed. That's why with my clients who have a fat loss goal, I focus on diet first (making upto a 500 calorie deficit) and then we look at exercise for optimal health but also to create a bigger deficit. 
As a rule of thumb, 10 minutes of moderately high intensity exercise burns 100 calories. 
When it comes to the "best" exercise for fat loss really it comes down to finding something that you enjoy and that you'll stick to long term. With cardio that burns more calories but once you're done with your session that when the calorie burn stops. With weight training you can burn calories up to 48 hours after your session plus building lean muscle mass means you burn more calories at rest. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Now that we've gone through the ins and outs of your diet when it comes to fat loss it's time to look at exercise.
Exercise is another way to create a calorie deficit but it's also difficult to create a big deficit because of the amount of effort needed. That's why with my clients who have a fat loss goal, I focus on diet first (making upto a 500 calorie deficit) and then we look at exercise for optimal health but also to create a bigger deficit.
As a rule of thumb, 10 minutes of moderately high intensity exercise burns 100 calories.
When it comes to the "best" exercise for fat loss really it comes down to finding something that you enjoy and that you'll stick to long term. With cardio that burns more calories but once you're done with your session that when the calorie burn stops. With weight training you can burn calories up to 48 hours after your session plus building lean muscle mass means you burn more calories at rest.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Now it's time to find a way to fit your favourite foods into your diet daily! 
For me, my daily non negotiable is fitting chocolate into my day somewhere (though usually multiple times a day). The secret? Factor it in first! 
So if our fictional person wanting to eat 1500 calories to reach their goals wants chocolate in their day, I would say factor that in as a 150 calorie snack! That's 3 squares of a lindt block (i find that they're around 50 calories per square) that they can have as a snack on it's own or pair 1 square with another small option (like a piece of fruit) at each snack throughout the day. 
When it comes to main meals always have a protein, carbohydrate, healthy fat and vegetable source. 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Now it's time to find a way to fit your favourite foods into your diet daily!
For me, my daily non negotiable is fitting chocolate into my day somewhere (though usually multiple times a day). The secret? Factor it in first!
So if our fictional person wanting to eat 1500 calories to reach their goals wants chocolate in their day, I would say factor that in as a 150 calorie snack! That's 3 squares of a lindt block (i find that they're around 50 calories per square) that they can have as a snack on it's own or pair 1 square with another small option (like a piece of fruit) at each snack throughout the day.
When it comes to main meals always have a protein, carbohydrate, healthy fat and vegetable source.
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Once you have your calories, know about 80/20 it's time to figure out the foods you want to include in your daily diet. 
Firstly think about how many meals you want to have in a day and divide your calories accordingly. 
So initially just say our fictional person on 1500 calories wants to eat 6x a day then they would do 1500÷6=250 calories per meal. 
Then they look at it and think they want more calories in their 3 main meals (around 350 calories) so they take 100 cal off each of their snacks to make up the difference. 
This leaves them with: 
3x 350 calorie main meals = 1,050 calories 
3x 150 calorie snacks = 450 calories 
Total = 1500 calories in a day 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Once you have your calories, know about 80/20 it's time to figure out the foods you want to include in your daily diet.
Firstly think about how many meals you want to have in a day and divide your calories accordingly.
So initially just say our fictional person on 1500 calories wants to eat 6x a day then they would do 1500÷6=250 calories per meal.
Then they look at it and think they want more calories in their 3 main meals (around 350 calories) so they take 100 cal off each of their snacks to make up the difference.
This leaves them with:
3x 350 calorie main meals = 1,050 calories
3x 150 calorie snacks = 450 calories
Total = 1500 calories in a day
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

What is 80/20? 
No, it's not some fasting thing 😂 it's a way of thinking around food that takes the negative connotation around certain foods away and something that helped me completely change my thinking around food. 
Put simply, its means 80% of the time you eat whole, nutrient dense foods (fruits, vegetables, healthy fats, lean meats, beans and legumes ect) and 20% of the time you eat the not so nutrient dense foods (chocolate, biscuits, chips ect). I was the girl who had the "good" and "bad" labels on food but with 80/20 I look at food as nourishment, nutrient dense for my body and the not so nutrient dense is nourishment for my soul. 
All food is nourishing!

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

What is 80/20?
No, it's not some fasting thing 😂 it's a way of thinking around food that takes the negative connotation around certain foods away and something that helped me completely change my thinking around food.
Put simply, its means 80% of the time you eat whole, nutrient dense foods (fruits, vegetables, healthy fats, lean meats, beans and legumes ect) and 20% of the time you eat the not so nutrient dense foods (chocolate, biscuits, chips ect). I was the girl who had the "good" and "bad" labels on food but with 80/20 I look at food as nourishment, nutrient dense for my body and the not so nutrient dense is nourishment for my soul.
All food is nourishing!

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Following on from yesterdays post around what TDEE is and why it's so important to know it when it comes to fat loss let's look at how to manipulate it for your goals. 
Say the number that comes out is 2000 calories and you want to lose 500g a week that means you'll need to reduce your intake by 500 calories per day bringing your calorie goal to 1500 calories per day. 
Yesterday when I said that people have a tendency to think "less is better" I mean a lot of people think that if fat loss fat loss is your goal eating 1200 calories is what they need to do. While that still within the realm of "safe" for our fictional example in my professional opinion I dont think having an 800 calorie deficit per day is sustainable for optimal mental or physical health. 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Following on from yesterdays post around what TDEE is and why it's so important to know it when it comes to fat loss let's look at how to manipulate it for your goals.
Say the number that comes out is 2000 calories and you want to lose 500g a week that means you'll need to reduce your intake by 500 calories per day bringing your calorie goal to 1500 calories per day.
Yesterday when I said that people have a tendency to think "less is better" I mean a lot of people think that if fat loss fat loss is your goal eating 1200 calories is what they need to do. While that still within the realm of "safe" for our fictional example in my professional opinion I dont think having an 800 calorie deficit per day is sustainable for optimal mental or physical health.
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

The first step in fat loss is knowing how many calories your body needs to maintain. TDEE stands for "total daily energy expenditure" which takes into account your basal metabolic rate (basically the amount of calories your body needs to function if you just lay in bed all day), your physical activity, thermal effect of food and non exercise activity thermogenesis (so things like posture ect). While there is a formula to use there are also online TDEE calculators that do all the hard work for you that you can easily find on Google. 
So why is it so important to know it when It comes to fat loss? To make sure you're eating enough! When it comes to fat loss a lot of people think "less is better" meaning more fat loss but that isnt the case at all! Healthy and sustainable weight loss is between 250g to 1kg a week. For my clients I suggest 500g per week maximum (especially if the deficit is only coming from food) to make sure that we solidify those lifestyle changes that we implement.

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #fatloss

The first step in fat loss is knowing how many calories your body needs to maintain. TDEE stands for "total daily energy expenditure" which takes into account your basal metabolic rate (basically the amount of calories your body needs to function if you just lay in bed all day), your physical activity, thermal effect of food and non exercise activity thermogenesis (so things like posture ect). While there is a formula to use there are also online TDEE calculators that do all the hard work for you that you can easily find on Google.
So why is it so important to know it when It comes to fat loss? To make sure you're eating enough! When it comes to fat loss a lot of people think "less is better" meaning more fat loss but that isnt the case at all! Healthy and sustainable weight loss is between 250g to 1kg a week. For my clients I suggest 500g per week maximum (especially if the deficit is only coming from food) to make sure that we solidify those lifestyle changes that we implement.

#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #mentalhealth #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie #fatloss

This is just what I needed on a cold morning like today plus its getting closer to Easter 🐰 AND you get your protein, carbs and fats in your meal so another win 😉

I made a hot cross bun recipe years ago but I cant find it on my old account knowing what was in those its time for a reboot to be more inline with how I eat now.

Single serving Hot cross buns v2 (protein edition)

25g vanilla pea protein 
2 Tspn Coconut flour 
20g Oats - made into oat flour 
1 egg white 
Cinnamon and sweetener of choice to taste
Mini box or small handful of raisins or currants 
Pinch baking powder 
coconut oil for spread (or any other spread of choice)

Preheat your oven to 180°C/350°F 
Soak your raisins/currants in hot water for 10 minutes while getting ingredients together 
Blend oats to make a flour 
Add all the remaining ingredients to the bowl with the raisins
Stir and add water as needed until you get a dough 
On a lined baking tray roll into 4 balls and flatten slightly 
With the back of a knife make a shallow x in each bun 
Bake for 20 minutes or until golden 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

This is just what I needed on a cold morning like today plus its getting closer to Easter 🐰 AND you get your protein, carbs and fats in your meal so another win 😉

I made a hot cross bun recipe years ago but I cant find it on my old account knowing what was in those its time for a reboot to be more inline with how I eat now.

Single serving Hot cross buns v2 (protein edition)

25g vanilla pea protein
2 Tspn Coconut flour
20g Oats - made into oat flour
1 egg white
Cinnamon and sweetener of choice to taste
Mini box or small handful of raisins or currants
Pinch baking powder
coconut oil for spread (or any other spread of choice)

Preheat your oven to 180°C/350°F
Soak your raisins/currants in hot water for 10 minutes while getting ingredients together
Blend oats to make a flour
Add all the remaining ingredients to the bowl with the raisins
Stir and add water as needed until you get a dough
On a lined baking tray roll into 4 balls and flatten slightly
With the back of a knife make a shallow x in each bun
Bake for 20 minutes or until golden
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Easter doesn't have to "derail" your health and fitness goals! 
Here's a bit of a sample of what I would eat on 2000 calories a day focusing on being healthy but also with no restrictions! 
Swipe for ways to adapt for fat loss! 👉👉 I'm a self confessed almond butter addict so theres a lot of almond butter in here 😂 So feel free to switch it out for another fat source of your choice.

Breakfast: Healthy chocolate mousse with almond butter/

Morning tea: Carrot sticks with almond butter (1/4 of an avocado would work great here too)/ Lunch: Super simple stir fry with edamame, frozen mixed vege, vegetarian sausages (though you can switch it out for another protein) and brown rice (a great option for meal prep!)/ Afternoon tea: 2 squares 70% chocolate and almond butter/ 
Dinner: 3 egg omelette, salmon cakes with sauce/

Night snack: Apple, 2 servings of chickpea free protein chocolate chip cookie dough, 70% chocolate with almond butter, mini rice cakes/

Comment down below if you want exact measurements or recipes 😊 **Disclaimer: technically the "safe and sustainable" fat loss range is 250g to 1kg per week but I dont promote calorie deficits more than 500 calories (500g loss per week) as small but sustainable changes in diet can easily make that deficit** #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth #mealplan #2000calories

Easter doesn't have to "derail" your health and fitness goals!
Here's a bit of a sample of what I would eat on 2000 calories a day focusing on being healthy but also with no restrictions!
Swipe for ways to adapt for fat loss! 👉👉 I'm a self confessed almond butter addict so theres a lot of almond butter in here 😂 So feel free to switch it out for another fat source of your choice.

Breakfast: Healthy chocolate mousse with almond butter/

Morning tea: Carrot sticks with almond butter (1/4 of an avocado would work great here too)/ Lunch: Super simple stir fry with edamame, frozen mixed vege, vegetarian sausages (though you can switch it out for another protein) and brown rice (a great option for meal prep!)/ Afternoon tea: 2 squares 70% chocolate and almond butter/
Dinner: 3 egg omelette, salmon cakes with sauce/

Night snack: Apple, 2 servings of chickpea free protein chocolate chip cookie dough, 70% chocolate with almond butter, mini rice cakes/

Comment down below if you want exact measurements or recipes 😊 **Disclaimer: technically the "safe and sustainable" fat loss range is 250g to 1kg per week but I dont promote calorie deficits more than 500 calories (500g loss per week) as small but sustainable changes in diet can easily make that deficit** #onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth #mealplan #2000calories

Let's talk squats and why I primarily do front squats... The short answer to why I really only do front squats? For me, front loaded squats allow for a deeper movement with correct form. My left side of my body has limitations due to being born very early and front squats allow me to work around that limitation. 
Trust me when I say I've tried EVERYTHING to allow for more planterflection in my left ankle but when it comes back squats I still have an excessive forward lean. 
Having a more upright position when doing front squats allows me to have better balance (something else that I struggle with 😂) and get that little bit deeper. 
So if you're having a hard time with learning excessively forward when doing back squats, try goblet squats or barbell front squats and see how you go 😊 
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist 
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Let's talk squats and why I primarily do front squats... The short answer to why I really only do front squats? For me, front loaded squats allow for a deeper movement with correct form. My left side of my body has limitations due to being born very early and front squats allow me to work around that limitation.
Trust me when I say I've tried EVERYTHING to allow for more planterflection in my left ankle but when it comes back squats I still have an excessive forward lean.
Having a more upright position when doing front squats allows me to have better balance (something else that I struggle with 😂) and get that little bit deeper.
So if you're having a hard time with learning excessively forward when doing back squats, try goblet squats or barbell front squats and see how you go 😊
#onlinecoach #transformwithsophie #strongnotskinny #athomeworkouts
#realresults #balancedmeals #nutritionist
#personaltrainer #pt #selflovequotes #healthisnotasize #fitness #girlswholift #weightlifting #holisticliving #healthyfood #gym #fitness #nutrition #bbg #thebodresults #balancednotclean #happy #strength #mentalhealth

Something I was so afraid of was "taking up too much space". I felt like I wasnt worthy. Not worthy of that space, food, air, attention, someone's time, resources, money - you name it I felt like I wasn't worthy of it and I know that there are STILL a lot of people who feel now like I once felt. 
Breaking free of it was SUCH a hard thing and let me tell you it took A LOT of time and effort but I'm so glad to say that I'm on the other side of that. 
Something that really helped me in that time was visualizing my 3 year old self (but if you have children of your own I know that would be even more powerful). Would I tell her that she isnt worthy of any of those things? And if so why? 
My answer of course was always no. And then that got me thinking... These are constructs I've put in my head they aren't facts! Thoughts and feelings around things that have happened in my life and these are the result my mind came up with at the time and it's how I lived for years! 
Trapped in a place of not feeling worthy and living not even half a life because of it and STILL feeling guilty for and unworthy of that.

Just remember you ARE WORTHY! 
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults  #strongnotskinny #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

Something I was so afraid of was "taking up too much space". I felt like I wasnt worthy. Not worthy of that space, food, air, attention, someone's time, resources, money - you name it I felt like I wasn't worthy of it and I know that there are STILL a lot of people who feel now like I once felt.
Breaking free of it was SUCH a hard thing and let me tell you it took A LOT of time and effort but I'm so glad to say that I'm on the other side of that.
Something that really helped me in that time was visualizing my 3 year old self (but if you have children of your own I know that would be even more powerful). Would I tell her that she isnt worthy of any of those things? And if so why?
My answer of course was always no. And then that got me thinking... These are constructs I've put in my head they aren't facts! Thoughts and feelings around things that have happened in my life and these are the result my mind came up with at the time and it's how I lived for years!
Trapped in a place of not feeling worthy and living not even half a life because of it and STILL feeling guilty for and unworthy of that.

Just remember you ARE WORTHY!
#fitness #health #girlboss #holisticliving #vegan #girlswholift #nutrition #absaremadeinthekitchen #balancednotclean #onlinecoach #yoga #happy #bbg #thebodresults   #strongnotskinny   #personaltrainer #healthyfood #nutritionist #weightlifting #gym #healthisnotasize #thebodresults #transformwithsophie

How to recover from a break up (whether that be with a partner or a friend) 
A break up turns on the same brain receptors as opiate withdrawal so it's no wonder it effects people so strongly! Here's a few things you can do to help • Put reminders of them away - whether that's in a box in a cupboard or in the bin "out of sight out of mind" really does help • Write a list of everything that was wrong about the relationship for you to bring up in times you want to contact them • Unfollow and block on social media or at the very least mute all posts/stories. Having their posts pop up on your feeds will only derail any progress you have made. • Surround yourself with loving people - this is a BIG one! Lean on them, make new memories and be happy • Fill the gap! There is most likely a hole where that person once was. Fill it with the things that make you happy and serve you well... More time with friends and family, a new project, more time at work • Remember there is no "time limit" for how long it takes to recover. Dont listen to those people who say "you should be over ******* already" remember this process turns on the same receptors as opiate withdrawal so whether it takes a week, a month, a year, 10 years just know that you'll get there I promise ❤

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

How to recover from a break up (whether that be with a partner or a friend)
A break up turns on the same brain receptors as opiate withdrawal so it's no wonder it effects people so strongly! Here's a few things you can do to help • Put reminders of them away - whether that's in a box in a cupboard or in the bin "out of sight out of mind" really does help • Write a list of everything that was wrong about the relationship for you to bring up in times you want to contact them • Unfollow and block on social media or at the very least mute all posts/stories. Having their posts pop up on your feeds will only derail any progress you have made. • Surround yourself with loving people - this is a BIG one! Lean on them, make new memories and be happy • Fill the gap! There is most likely a hole where that person once was. Fill it with the things that make you happy and serve you well... More time with friends and family, a new project, more time at work • Remember there is no "time limit" for how long it takes to recover. Dont listen to those people who say "you should be over ******* already" remember this process turns on the same receptors as opiate withdrawal so whether it takes a week, a month, a year, 10 years just know that you'll get there I promise ❤

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