Fitness With Sophie

There is A LOT going on my end for us 3. All good stuff for the greater good but stuff that is over whelming when smack bang in the middle of it.

The way I approach my own personal journey with different situations is much like I approach my clients health and fitness with them.

1- don’t over think the overall goal too much and just put one foot in front of the other, one day at a time, ticking the small things off that will eventually build up to the huge end result.

2- when feeling overwhelmed with life, just concentrate on the things that are in your control and the rest will follow.

3- trust that good things come to those who put the work in consistently every day.

This is the 3 things that I am applying to my own life right now.

If the reward of the hard work and sacrifice outweighs the work and effort you put in, then you can’t go wrong. Go for it.

Showing up every day for them in every way possible and one day this will be a chapter of my life I will look back on with pride. ❤️

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Real results for real women

Unlocking the most powerful version of you

You know all those reasons you are convincing yourself not to start?

They are the EXACT reasons you should.

Swipe across to see why ❤️

Currently taking on clients for January. Let me help you become the woman we both know you were born to be 🙌🏻🔥🙌🏻

Drop me a message to learn a little more about how I can help and let’s go into the new year together, insuring another year doesn’t pass by that you wish you had prioritised yourself 💋

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Real results for real women

Unlocking the most powerful version of you

💥 Client Testimonial 💥

Helping women see their worth and helping them build an achievable lifestyle that fits with their current responsibilities and relationships in order to feel healthy, strong and empowered is my favourite thing to do.

This isn’t about looking good. This is about feeling good. Looking good is a bi product of feeling good 💯

If you need help finding the right balance of being everything you need to be at work and home, but also making time for yourself to feel like the fullest version of you possible, then drop me a message as I would love to help ❤️

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Real results for real women

Unlocking the most powerful version of you

Wow. caught me off guard with this.

I met Ellie for the first time when I worked for Gr***de. She won’t mind me saying that when she first came to me, she had zero confidence, doubted herself in so many ways and just didn’t see herself in a positive way at all. She reminded me A LOT of my twenty year old self.

All I wanted to do was help Ellie see her value and the only way I knew how to do this was to introduce her to the world of getting strong and feeling like super woman in the gym.

It may sound ridiculous to some but the gym and the lifestyle I have created around my health and fitness has brought me so much fulfilment, confidence and self acceptance, which has then allowed me to become so much more than I knew I was capable of (not just professionally but more so from a mindset perspective, the gym has been a key part to me remaining strong through some very challenging times) I could see and feel from Ellie that the gym was her escape and she reminded me of myself so much 10 years prior that I knew we were onto something.

Ellie and I worked together for a few years and I watched her grow and grow in every area of her life professionally, physically and mentally.

Since having my kids I have been watching Ellie from a far just grow and grow and it is a privilege to watch. I am truly honoured to have even been a tiny part of her journey. Watch this space because this girl is going to set the stage on fire over the next few years ❤️

Thank you for your lovely words Ellie, I have never been more grateful to meet such incredible women every single day in my job 🥰

Happy Saturday beauties # # #

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Real results for real women

Unlocking the most powerful version of you

8 handy low cal snacks to help you with your weight loss journey……

Baby bell light - 42 cals
Pom bears - 66 cals
Twister - 78 cals
Peperami - 112 cals
Itsu chicken gyoza - 155 cals for 5
Strawberries - 66 cals for 200 grams
Soba noodle pots - 219 cals for one pot (flavours vary slightly)

In my opinion if you work for the basis that 85% of your daily food choices should be good, healthy, strong nutritional content foods and the other 15% can be foods that are a little more convenient/satisfy cravings.
Then that is the basis for a good diet that still includes foods that you enjoy.

Sometimes we eat on the run and having low calorie snacks to keep hunger at bay when juggling lots of plates can be handy so I hope these help ❤️

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Real results for real women

Unlocking the most powerful version of you

Big shoutout to my two little people smashing this week in the face 🎉

Jasmine is loving her new childminder and Jude is taking year 1 in this stride 🔥

Proud as always. Although we are currently running on 3 hours sleep (jasmine) and Jasmine was stung by a wasp on the school run in the pouring rain (and has been crying for the full 1.45 mins since)

Other than that though, this week has been a success 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Happy weekend ❤️ PASS ME THE PROSECCO 😉

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Real results for real women

Unlocking the most powerful version of you

5 quick and easy low calorie food swaps you can make in your day to day life in order to make dieting easier.

Swipe to see 😘

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Real results for real women

Unlocking the most powerful version of you

Year 1 for my handsome boy today ❤️

He spent an hour doing his hair, changing his black socks to white socks (goes with his shirt better apparently) and telling me to re iron his shorts 😅

Such a little lad already 😂

Love you little man # # #

If there never feels like a good time to diet, then you need to reframe the way you think about your nutrition and here is why….

Your diet is not an additional thing to worry about that makes life harder, if done correctly it will enhance your life and make things easier.

So if you are struggling with overwhelm, then here are the reasons your ‘diet’ could actually help…..

- more energy to achieve the things you need to tick off each day.
- clearer skin and lower BMI, leading to more confidence.
- healthier
- a new appreciation of food and what you fancy to eat at meal times (rather then this endless cycle of never knowing what you fancy and then feeling rubbish after you eat)

Looking after your nutrition is so much more than fat loss. It is living a healthy and more energised life.

Feeling good in your own skin is just a bi product of a healthy lifestyle choice that benefits you and everyone around you ❤️

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Real results for real women

Unlocking the most powerful version of you

Struggling with your period?

It’s really tough on varying levels for so many of us and the emotions, loss of energy and fatigue can be very very real.

Have a read through the slides on this post for some helpful hints and tips on your nutrition, training and self image during that dreaded week of the month.

We are all in the same boat, so hopefully this helps ❤️

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Real results for real women

Unlocking the most powerful version of you

TOP 5 NO NO’s WHEN DIETING……….

1 - don’t cut out foods you enjoy (even if they are the foods that you are more tempted to over eat on)
Unless you plan on never eating that food again then we need to find a way to include it. A vital part of dieting needs to be having foods in your cupboard that you love without eating 10 of them at a time.

2 - dont avoid social plans in order to ‘stay on track’
Similar to the last slide, unless you plan on never leaving the house again, then we need to keep you social with the people you love. Otherwise you will pile weight back on the moment you stop living like a recluse, not to mention the effects it could have on your mental wellbeing

3 - don’t set your calories too low.
You are setting your self up for an over restrict and binge cycle if you diet ‘too hard’. Slow and stead is almost always better for long term results when the goal is a lifestyle change. You need good energy levels in order to keep your activity levels high, which also heavily dictate fat loss. it is very much a balancing act of the two.

4 - do not train in order to burn calories.
Our actual training sessions have very little impact on calories burnt in a day. If you train as a way of burning calories then you will see exercise as a punishment, rather than a point in your day where you can do something purely for yourself. Training regularly builds your strength and fitness (which is equally as important, if not more important that fat loss)

5 - do not expect yourself to be 100% adherent to your diet day in and day out. Allow for human behaviour, we are not robots and everyone has days where they hit the f**k it button and give in to a few extra calories.
One day of over eating will not effect your fat loss, one month of over eating might!! So don’t feel disheartened the moment emotions take over and you give into some cravings, it will put you on a slippery slope to self destruct and trust me when I tell you - WE ALL DO IT!!!

If you need some help and guidance with the above then I would love to talk to you. I am currently taking on online clients so just fill in the enquiry form in my bio and I will be in touch ❤️

Meet 👏

3 months into her online journey with me and I can honestly say her commitment to this journey and to herself is outstanding.

I remember her first consult call and thinking ‘this girl is seriously ready to make a change’ I could just tell by the way that she was speaking that she was sick of feeling down on herself and being in this constant cycle of following fad diets and over restricting to then fall off the other end of it because it was too hard to stick to.

Megan wanted to make a change, but this time for the long term. This is exactly what we have done.

Megan trains from home 3 x a week with a pair of adjustable dumbbells and tracks her calories in a way that still enables her to eat foods she enjoys with the people she loves. We have a flexible approach that allows her to run her business and live her life.

Megan is now -

- 16 pounds down
- Wearing clothes that haven’t fitted her in years
- Feeling fitter and stronger than ever before
- More confident in her own skin than she has felt in years
- Most importantly of all….. she is genuinely enjoying the process 🙌🏻🙌🏻🙌🏻🙌🏻

I honestly can’t wait to do another post on this girl in 3 months time because I just know her progress is going to be exceptional.

Let’s keep going beauty. So excited to see where we get to in another 3 months ❤️❤️❤️❤️❤️

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Real results for real women

Unlocking the most powerful version of you