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

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

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

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

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.

Come to the gym w me - my pre-gym routine & leg day workout:
5 min cardio warm up
A1. BB RDL 3 x 6-10
B1. DB BULGARIAN SS 3 x 8-12
C1. ROUNDED BACK EXT 2 x AMRAP
D1. PENDULUM SQUAT 3 x 8-12
E1. BANDED LEG EXT 3 x 10-12 🧡🧡🧡

Monday in my life on a photoshoot day! We are working on a new challenge and always do a new shoot to create some fun assets to promote/ create the eBook 😍 so excited - this will be our last challenge of the year!! 🌶️ lmk if you like seeing these business/ life behind the scenes content 🫶🏼🫶🏼🫶🏼 #photoshootday #photoshootbts

Sydney actually goes so hard 🛰️⛓️ things, places, & people. 🇦🇺🦘#sydneyphotodump

BUILD YOUR OWN WORKOUT! I’m wearing GymShark Adapt Animal leggings & Adapt Camo lace up top 🔥. Feeling good 😊

It’s easy to be strategic about the angles you shoot from, the lighting you use, the filters or editing you apply to your content. It’s not easy for people’s mental health to see unrealistic representations of what a body looks like dat to day.

I am someone who trains 5 days a week
I am active
I take care of myself
I’ve trained for over 7 years
I am 11 weeks into a fat loss phase
And I still have cellulite and ‘unflattering angles’ according to societal standards.

It’s been a minute since I’ve reminded you xx #cellulite #selflove #celluliteisnormal

It’s giving box set booty shelf 📚 and the rate in churning through books I’m going to need a thicc shelf to fit them all 😮‍💨 some of my favourite exercises which are included in our Grow Your Glutes training program.

It’s giving box set booty shelf 📚 and the rate in churning through books I’m going to need a thicc shelf to fit them all 😮‍💨 some of my favourite exercises which are included in our Grow Your Glutes training program. Stay subscribed 👍.

According to your responses in my stories I need to post more content around my deficit and food so don’t tell me I’m not good to you. Inspired by our Glow Up 8-week Challenge which kicked off today AND we’ve extended registrations until 6am tmw #letsglow 👏🏼👏🏼👏🏼 if you like what you see (food 🥲) then come join us baby 🩵🦋

MUST-DO glute exercises — look it’s all well and good to incorporate these into your program if your goal is building a fat dumpy, but don’t forget the other factors that contribute to building muscle. Things like
✅ Lifting heavier over time
✅ Perfecting technique
✅ Adding more volume
✅ Taking test days
✅ Recovering properly
✅ Eating enough food
✅ Hitting your protein goal
✅ Being consistent
Exercise selection is one component — an important one at that. #trainwithsoph #growyourglutes #gluteexercises