LiftnGrow.with.sophia

It's almost like people want things to change (for their problem and their body )but they don't want to have to change themselves...

Why do i love squat?

BUILDING YOUR BODY LIKE BUILDING A HOUSE

BEFORE YOU START DOING ANY DECORATING YOU NEED TO HAVE A SOID FOUDATION.

Big compound movements are your foudation

Single-joint isolation exercises are the decorations.

🔥🔥 "Warrior - ALEX " this is a real Lift and Grow -Main-gain: gain muscle size without gaining fat.

💯💯 This results from March 2021- November 2021. There were 2 lockdowns 3 weeks and 6 weeks which means the gym has been closing in this period of time.

✅✅ Which means I am super proud of you Alex train hard, consistently even when no one watching you!!! 💪💪💪

Trainer Sophia Trainwithme 🌹

⛔⛔⛔" You are NOT allowed to have bake bean when you are dieting "

🤔🤔🤔 Who said that ???? Bull- 💩...

What i eat ( as pic ) : 2 whole eggs, 3 eggs -white, 80g kumara,70g bake bean,88g capsicum.

Marco nutrition : Calorie 328 ,Protein 25g ,Carb 35g ,Fat 8g

✅ I can eat whatever i want as long as they fit in my calories budget ( which is 1600 calories - Deficit)
✅ I can eat whatever i want but i need to weight them ,log them ,and track how many calories they are ,to avoid over eating (calories over 1600)
✅ My whatever is not whatever ...lmao i need to hit 130-150g protein a day and stay under 1600 calories 🤣

There is a trade off.

➡️If you dont want to track calories you have to strict your diet ( low carb, or low fat or not allowed this ...,not allowed that...)
➡️ Food choices matter : eating for functional is normally doesn't taste good , food tastes good is normally very high in calories ( so huge portion, over eat will be high as well) -90% eating for body functions
-10% entertainment ,fun food keep me.happy 😂 .or you can do 80-20 , 70-30 depends how hard you want.

❤❤ The bottom line : There is no perfect diet .Everyone is diff so understand your body then adjust your diet here or there and make that diet work best for you !

🔥🔥 What is best diet ???

✅Help you achieve your fitness goal ( base on energy balance, could be deficit, surplus ,maintain -depends)
✅Will allow you enjoy your food the most without felling too strict
✅Sustanable, you able to follow for long time like year and years (not 6 weeks or 12 weeks or 6 months ...)

Facebook trainwithme
LiftnGrow.with.sophia ❤

❤️❤️ to all my clients, my friends....

👉👉 i have been trained myself and my client for years ...this is what i realize...👇👇

i hope it will help you somehow ❤️

LiftnGrow.with.sophia xoxo

💥💥My client - Results💥💥

"Results happen over time not overnight. Work hard, stay consistent and be patient"

Proud of you Shelly ❤️

LiftnGrow.with.sophia xoxo

GOOD QUESTION!

❓❓❓ WORK HARD OR DO THE HARD WORK????

👉👉Let's do "HARD WORK " first (Master it) then add "WORK HARD". 💪💪 make a perfect session .

LiftnGrow.with.sophia xoxo❤️

My client and I ❤️❤️
Iam Sophia Sophia Trainwithme- a Personal Trainer that leads by example.

I know to achieve fitness goal is long road, I will tell you exactly what it takes, let's do it together ❤️

LiftnGrow.with.sophia xoxo

🔥🔥NEAT: Non-exercise activity thermogenesis: is the energy expended for everything we do that is not sleeping / eating/ sports(exercise)

👉👉For example : walking your dog, gardening , cleaning the house, cooking ,dancing in shower ...

✅1 HOUR OF EXERCISE= 4% OF YOUR DAY (gain strength, muscle depend...)
✅NEAT = 63% OF YOUR DAY (no strength,muscle improvement)

🔥🔥 1,000 steps will burn : 30-40 calories
🔥🔥🔥 10,000 steps will burn : 300-400 calories (if you can not increase NEAT you may have to do formal cardio )

👉want to burn more calories -> aim for 10,000 steps plus
👉don't want to do cardio -> increase your NEAT
👉don't want to eat less -> move more
👌👌 YOUR CHOICE !

LiftnGrow.with.sophia xoxo
Sophia Trainwithme

Lifting is important .
changes mindset ( stay positive, change the way you eat )
gains strength (become strong, tougher )
gains muscle (that is how you will look sexier )

LiftnGrow.with.sophia xoxo