Coaching With Sofia

Stuck on that same 5 kg for the last few months or even years?
Clearly, something isn’t working!
Message me ‘5kg’ and I will help you get rid of it.

Train Lower Body with me! 💪🙌

Barbell RDL
Leg Press
Goodmornings
Leg Extensions
Split Stance Barbell RDL
Single Leg Press

10-12 reps 3 sets !

Give it a go and let me know how you found it. If you want something personalised to your goals and body then 📲 DM me !

There is no point getting upset, take inventory, do an audit and make the changes otherwise if your lifestyle doesn’t line up, the results won’t either❗️

DM me or apply for coaching with the link above

3 things I always make sure are in check before I go grocery shopping❗️❗️

More workouts won’t fix what your diet is undoing.

You could be training consistently.
You could be hitting the right volume.
You could be doing everything aligned with your goal in the gym…

But if your nutrition isn’t structured properly, you won’t get the result.

Your body needs the right amount of fuel.
The right balance of macros.
Enough protein to support muscle.
Enough overall intake to actually change.

If you’re under-eating, over-eating, guessing, or inconsistent…
your training has nothing solid to work with.

Training and nutrition go hand in hand.
Not one or the other.

These are the basics and yes, everyone’s heard it before…
but most people still aren’t executing it properly.

Friendly reminder:
You don’t need to do more.
You need to do it right.

If you want help structuring your nutrition so your training actually starts paying off — DM me 🤍

We all been there, are are all human! But when that realisation comes up, what do you do about it?
This is what shapes you into a better version of yourself, accomplishing what you really want or a victim.. upto you!

See someone with a great body but you hate on her instead of getting inspired? I would suggest flipping the internal dialogue and realise you can have that body too.. you just need to put in the world required.

If you want help rewiring the way you approach things or want the right plan instead of staying a victim then DM me! I’m here to help, no judgment just a space for you to Improve and be at one with yourself and others

Morning Routine! Consistent wherever I am in the world ❤️

☀️

Stop treating fat loss as punishment.
Your training isn’t payback for what you ate❗️
�It’s not a consequence.🥺

If every session feels like you’re trying to “undo” something, you’re building resentment; not results.

Fat loss works when training becomes:
• Progression� • Structure� • Stress regulation� • Self-respect

Not self-attack.

The body changes when it’s consistently supported; not punished.🙌

Train because you value yourself.❤️� Not because you’re disappointed in yourself

There are no fat loss hacks.
No secret tea.
No magic supplement.
No “one weird trick.”

There are just fundamentals people don’t want to hear.

If you want to lose body fat:

• Hit your protein target – protect your muscle, manage hunger, improve recovery.
• Eat in a calorie deficit – consistently. Not Monday–Thursday. Not “most of the time.”
• Train with intent – resistance train to give your body a reason to stay firm and strong.
• Move daily – steps matter more than you think.
• Sleep and recover – a dysregulated nervous system will fight you the whole way.
• Repeat for long enough – longer than your emotions feel comfortable with.

Fat loss is not about extremes.
It’s about ex*****on.

Boring? Maybe.
Effective? Always.

The people who win aren’t the ones chasing hacks.
They’re the ones mastering the basics, on repeat.

If you’re stuck, it’s not because you need another trick.
It’s because you need tighter fundamentals.

DM me 📲 let’s get those fundamentals in check!

There are parts of this journey I don’t always share. ❤️‍🩹

The moments where I doubt myself.�Where I question if I’m on the right path, even when logically, I know I am.

Sometimes the inner critic gets loud.�Sometimes emotions rise.�Sometimes I feel overwhelmed.

But here’s the difference now:
I don’t let emotion dictate ex*****on.
I bring myself back to the plan.�Back to the data.�Back to what I know works.
Feelings are valid.�They just aren’t always accurate.
I can feel doubt and still show up.�I can feel overwhelmed and still train.�I can feel uncertain and still move forward. 🙏🙏

Discipline isn’t the absence of emotion.�It’s the ability to regulate it.
Especially in training.
Because how you train is often how you live : reactive, or regulated.
I choose regulated.
Always back to the plan. 💪

This is how to do a Bulgarian Split Squat with a glute focus activation!

Save this next time you’re trying the movement and let me know how you go!