Quick & efficient leg day warm up routine to limber up before my weights session. I also do a warm up set of each exercises with 0kg- light weight eg I’ll do bar only and then lighter weight for BB RDL before the weight I plan to do of my first working set. Those warm up sets don’t count to my total set number.

Are you team warm up or get straight into it 👀 it’s something I’ve started taking more seriously in my 30s that’s for sure #warmuproutine

These are a few things I do to help reduce the severity of my endo symptoms both throughout my cycle and during my period when the pain is at its worse.

Endo is still such a mystery, whilst we’ve made progress we’re still so far from being able to properly manage this chronic illness.

If you’re unfamiliar with my story, here’s a quick recap:
• unlike many women I was diagnosed straight away after experiencing horrific pain with my period (this was in 2010, I was 21)
• I had the lap surgery to see if I had endo and they find very very minor endo in there (pain & amount of endo aren’t correlated - you can have a lot and no pain or a little and lots of pain)
• during the surgery my bowel was perforated but no one realised
• over a week later I was having emergency surgery to repair the perforation, spent over a month in hospital, ICU, more surgeries (this time to my lungs) and antibiotics for over a year
• I was very very lucky to live and vowed never to get the surgery again

My initial exploration into reducing toxic load was in relation to supporting my endometriosis, but the more I learn the more I discover how cooked exposing ourselves can be to our health. This post isn’t to scare you or shame you, but to share some small (and some significant) things I’ve done to reduce my exposure.

Because these toxins are found in so many products, household items, flooring, shoes (bringing in dirt from outside through our house), air, water etc… there are lots of ways we can reduce our exposure.

Next for me - DIY cleaning products, replacing ALL food storage containers with glass (about 80% of our home is there), swapping plastic/ rubber cooking utensils for wooden/ steel, researching food storage wrap (instead of cling wrap/ foil), more indoor plants… my list will grow (lowkey scared about make up though).

I’d love to hear any deals you’ve made that we could all benefit from?? ⚠️✨

Feeling like a 🍭 day 2 of my 10 days of spring fits 🍋💜 thoughts on this colour combo??

Tights: #csb Serenity in lemon
Crop: #gymshark ruched sports bra (old so colour might not be available)
Bag: #luxeliftingco

#gymfits #australianfitness #springgymoutfits #10daysofspringoutfits #elitestans

My Puglia/ Bari recommendations 🇮🇹🍝🛵 (swipe for the list), we absolutely loved Puglia. It hasn’t been discovered by tourists anywhere near as much as other parts of Italy such as the Amalfi coast, far less people, more local Italians, and a far more authentic experience imo (I’ve been to both). Also a lot more affordable and better value for money. We hired a car (Italian drivers disregard speed limits 😂), and explored the beach’s and towns nearby but mostly relaxed at our beautiful accomm. 10/10 would go back and explore more beaches along this coastline. #puglia #bari #southitaly #pugliarecommendations

A day beach hopping in Greece 🧿🌺🐚🦀🌞 I know it seems like I’m making light of how upset I felt, but I don’t necessarily want to vulnerability bomb thousands of people, rather be honest about the experiences I go through and still struggle with despite how much I’ve overcome. I can have breakthroughs but still have moments like this and that’s all part of progress and being human 🩷✨🐠

👙Beaches:
Piso Livadi
Golden Beach
Kolymptheres

🐠Food:
Taverna Glafkos

#paros #ditlgreece #elitestans

Eras tour *fitness edition* 💪🏼 from forcing leanness on myself for years and years, living in a deficit and ruining my hormones as a result, making fat loss incredibly difficult each round. To rebuilding myself by EATING MORE, spending more time OUT of a deficit, focussing on getting strong, seeing myself as more than my weight and expanding my self-view (I am more than my body, shape, weight and size).

Health is something only we can define for ourselves, I used to think being small made me healthy, but as you can see it wasn’t. Unless genetically so, we can’t stay at our smallest weight for life. We go through seasons, change, grow, priorities shift — what sticks are the consistent daily habits 🫛🥑🫐

If you’re struggling with fat loss but spending most of your time in a deficit, this is your sign to reverse diet and spend MORE TIME at maintenance. Check out @train.withsoph if you’re serious about doing this the right way #fitnessresults #transformation

It’s hard to see changes day by day and even week by week, but that doesn’t mean they’re not happening (if you’re following the right program for training 🏋🏼‍♀️ and nutrition 🌮).

Here are the results from my recent deficit/ fat loss phase with @train.withsoph and a few weeks into my reverse diet. Overall I lost a total of 5.7kg including during the reverse diet (which I’m still doing).

PS: It’s much easier and faster to see fat loss results compared to muscle gain results! #fatlossresults #howtolosefat #fatloss #elitestans

Fat a$$ workout loading… getting myself perky for Euro-summer and trying some new workouts for @train.withsoph 👀 last exercise is obv quads but I also wish for those to pop too 🍒 #gluteworkout #growyourglutes #glutetraining #elitestans

Some simple goals to include in the month of August 🌸 pick 1-3 to incorporate each day/ week and see how much healthier you become by the end of the month! Which will you be choosing? #augustgoals #monthlygoals #minigoals #healthylifestyle

I’m on vacay 🩰 Tassie + some home for Chrissy 🎄✨#merrychristmas

The glutes are ✨gluteing✨ these have been some consistent exercises I’ve put in my program the last 1-2 training blocks and I can confirm we’ve seen growth 🤝. Not only is exercise selection important - but training intensity (along with progressive overload) is the other main difference for me lately — I’ve been training hard 🥵

We’ve got a Grow Your Glutes training program available for beginners, intermediate & advanced trainers for 4 or 5 days of training in the TWS app train.withsoph 📲 go geddem #glutetraining #growyourglutes #twsglutes #bestgluteexercises

🤑🤑🤑 about to make some withdrawal, thank you 🙏🏻. If this continues I might start going some giveaways 😂

The glamorous side of work is always the photoshoots, edits, make up, and creative outcomes - the other side is part me stressing about where I’m at in my cycle (for those extremely interested in my period 😂 I was 5 days out here so I wasn’t feeling amazing), if I’ve remembered all my props/ outfits/ shoes/ accessories/ cameras, what photos we need to get, changing between shoots, getting BTS, photos, videos for socials, then browsing through 900 photos to pick around 6-20 to edit, coming back home to all my computer work that I missed that day (being the face of and also the one running the biz - thank fk for my team)… did I mentioned I spray painted all my props for this shoot? 😂

Sometimes I look at bigger companies and think… it would be really nice to have a big team to take care of a lot of those tasks 🥹 but then I think about how far we’ve come, from my solo days to having a team I plan on growing…

LOOK you can achieve a lot in 3 months with the right plan.. ahem @ train.withsoph Wellness Challenge starts in 2 weeks.. here are my deficit results:
12 weeks
5kg down
-500 calorie daily deficit
12-14k daily steps
4 weight training sessions & 1 boxing session a week
3-4 meals pre day
prioritising sleep, stress management, water intake
and being consistent as hell using the TWS app to keep me accountable and on track.
I’ve been reverse dieting for 7 weeks now to maintain within my goal of 2kg on average of my final weigh ins.
A little advice:
• Decide if you’re someone who does better with a shorter more aggressive cut or a longer moderate cut
• Don’t drive yourself into the ground or extend the deficit to the point where your reverse diet is cooked before it’s even
• Have a coach, someone who knows what they’re doing to advise you (even coaches need coaches) bc deficit brain decisions for yourself are very tough to make.
#howtolosefat #fatlossprogress #trainwithsoph

“Your ass won’t get fat sitting on it”.. I mean it will if you eat in a surplus and your fat distribution skews toward your ass, but if you want to build a muscle mommy ass then you’re gonna have to train for it. Here’s a lower body workout to assist if that’s your goal (with some quads and hams in there too).

Week 6 is always so painful right before a new training block bc you KNOW you gotta bring the heat - real life thoughts in this w/o.

Train With Soph birthday sale ends in 2 days! 40% off quarterly memberships - linked in bio xx #lowerbodyworkout #trainwithsoph

‘What if this is shit’… today my business Train with Soph turned 4!!! I never had any ambition to become a business owner until about 5 years ago. This was around the time I became obsessed with fitness and helping women achieve their goals. I felt like everything I needed didn’t exist and I had to piece together bits of everything from everywhere with no clear understanding of why I needed to do these things to get from A to B. So I did it myself and then built TWS to help others feel less alone/ more empowered and sure of their path with their health/ fitness/ nutrition goals.

I never thought (or even now think) of myself as a business woman/ CEO type. I never would have followed this path if my desire for freedom and flexibility hadn’t collided with my passion for fitness and helping people — I guess that’s fate.

Pre

A girly capable of enduring more than she ever thought possible.

A girly making choices that put her first.

A girly who never dreamt she’d have achieved all that she has to date.

A girly protecting her energy and light at all costs.

A girly forever a work in progress and learning to be accepting and self-compassionate in the face of all that still needs to be worked on.

Photoshoot bts for our new challenge coming this month!! 🍒❤️‍🔥💋 I’m still shook that I did my own hair, the Dyson is giving professional blow dry dupe for a very basic girly 🙌🏼 #photoshootbts