A fitness coach shared exactly what she stopped doing and started getting her dream body, and why it took her years to find the right training style and nutrition for her physique.
Sophie Allen, 32, from Sydney, said she was “stuck in unhealthy cycles and mindsets” for a long time that meant she wasn’t seeing results or would see results and then gain weight again.
Only when she gave up the overly restrictive diets, endless training sessions, and all-or-nothing mentality, did Sophie begin to see results.
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A fitness coach shared what she stopped doing and started getting her dream body, and why it took her years to find the right training style and nutrition (pictured now)
BEFORE AND AFTER: Sophie Allen, 32, from Sydney, said she was “stuck in unhealthy cycles and mindsets” for a long time that meant she wasn’t seeing results or would see results and then gain the weight back on.
Sofia wrote in instagram: ‘Creating a body that embodied strength, health and confidence (yes, because I struggled to trust myself to maintain the results I worked hard for and kept sabotaging myself by overeating) has taken YEARS.
“It’s only in the last few years that I’ve really figured out what works for me and helped women around the world take the same approach.”
The 32-year-old said she has stopped restricting herself too much with her diets, training every day, doing bad programs and having an “all or nothing mentality.”
Sophie has also stopped thinking there are ‘good’ and ‘bad’ foods, endlessly dieting and tracking her calories.
The 32-year-old said she has stopped restricting herself too much with her diets, training every day, doing bad programs and having an “all or nothing mentality” (pictured now)
Instead, she replaced it with an “inclusive nutrition approach” that sees her follow the 80/20 eating approach, where she eats healthy 80 percent of the time and a little of what she loves 20 percent of the time. time.
Sophie also follows a solid schedule, doing only five exercises per session and training only three or maximum four times a week.
She trains ‘closer to failure’ and spends most of her year on ‘maintenance’ calories.
As a result, your body has never looked better.
Instead, she replaced it with an “inclusive nutrition approach” that sees her follow the 80/20 approach to eating (which she stopped doing and started doing in the picture).
Sophie Allen’s day on a plate revealed
BREAKFAST: Protein oatmeal with some berries and cocoa nibs.
SECOND BREAKFAST: Rice toast with avocado and two poached eggs. small cafe.
LUNCH: Barramundi with chips and mixed vegetables.
DINNER: Grass-fed tenderloin steak with rice and the same mixed vegetable combo from lunch.
Sophie typically eats around 2,000 calories a day, which includes healthy fats, carbohydrates, fiber, and protein.
Sophie said she could never cut meat out of her diet, as it provides her with too many essential nutrients that she couldn’t get anywhere else.
“People often ask me if I could ever go vegan,” Sophie wrote on her Instagram page.
“As someone who has a history of low iron levels and who focuses heavily on the micronutrient content of food, it’s not something I’d want to do anytime soon.”
Sophie said that eating meat, and red meat in particular, comes with a host of nutritional benefits.
Not only does it give you essential nutrients like iron, zinc, magnesium, and protein that are hard to get from other non-animal sources, but it’s also good for you, if enjoyed sustainably.
Sophie tries to keep her intake to the recommended intake of 65 grams per day or 455 grams per week.
“To put this in perspective, a serving of steak is typically between 250 and 380 grams raw,” he added.
‘A good tip with your meat is to buy local.’
What is Sophie’s typical weekly shopping list?
BUDGET: $200 per week
The 30-year-old woman shared what she buys in a week (pictured)
* PROTEIN: Extra lean organic ground beef, prawns, barramundi, chicken breast, tenderloin, protein powder, eggs and egg whites.
* CARBOHYDRATES: Gluten Free Bread, Gluten Free Dairy Free Brioche Buns, Pita Bread, Rice Cakes, Gluten Free Weetbix, Mini Chocolate Dipped Rice Cakes, Dark Chocolate, Sugar and Low Salt Ketchup.
* FRUITS AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, romaine lettuce, blueberries, and strawberries.
* HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.
Fountain: Sofia Allen
Sophie previously admitted that her goal with her weight used to be to be ‘skinny’, so she would starve herself thinking it would give her what she wanted (pictured now)
Sophie previously admitted that her goal with her weight used to be to be ‘skinny’, so she would starve herself thinking it would give her what she wanted:
“All I wanted was to be skinny, to shrink parts of me that I didn’t love,” she previously wrote on Instagram.
“Skinny was all the rage when I started my fitness journey…then I decided to exploit the ideas I had about beauty and focus on getting STRONG.”
Sophie said she used to prioritize cardio over strength work, eating as little as possible, around 1,400 calories a day, only to “binge” on cheat meals on the weekends.
It took her months to research why she wasn’t seeing the results she wanted to completely change her mindset and approach.
“Chronically, I was eating poorly, not recovering, spinning my wheels, making no progress, burning whatever muscle I gained, not developing strength or solid technique…no wonder I wasn’t getting anywhere,” he said.
“It took me a while to figure out what style, frequency, type, volume, and intensity I could recover from to get the best results for my goals.
“Now, I’ve taken my body through building phases to fuel my sessions and build the muscle I was after.”
She added: “I rest a lot, eat a lot, sleep a lot, lift a lot and have a lot of butt.”