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Epic transformation

Sofie Tvarno - Feb 21 2018

Are you going to be the new Panagiotis? We started out last year, around this time, to reach an insane goal, until mid July. His start body fat percentage was over 30%. He had huge gut problems, poor digestion and

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You don’t stumble upon a happy life, you create it

Focus on the things that sets your soul on fire and get to where you want

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Age is just a number 

Nikos Kokkos is one of the best examples I have, from my clients, that age is

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Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

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  • An antidote to pain and injury. Training your core reduce injury risk, it improves posture and the ability to hold proper (neutral) spine alignment. This holds you in a correct upright position that will keep pains in the body away, especially back pain. Training for a real strong core is essential to avoid injuries in sports and during training, especially for the big lifts like squats and deadlifts, and in general for all types of pull exercises. All sports, in fact, require focus at core training. Since it brings excellent balance and better stable movement. It’s a functional muscle group that provides stability for the trunk, spine and pelvis. Your abdominals also functions to flex the spine. The last thing we want on squats and deadlifts is for your spine to round, putting your disks in a very vulnerable position. This means creating tension through the recurs abdominals without causing spinal flexion. In general however, all normal every day activities like bending to put on your shoes, cleaning tasks, picking up smaller items and shopping bags. In short a string core underpins everything you do. Abs - and core strength exercises are essential to your optimal health and peak performance. #coreworkout #absworkout #training #personaltrainer #physique #dragonflag #shredded #abs #trainhard #peakperformance #health #goals
  • I think it’s important that we all look ourselves in the mirror and ask the question: what do I love to do in my life? Go all in on that. Then there is no need for anyone to point fingers, judge, hate and leave destructive comments. I believe we are all here to improve, so constructive feed back and how to level up and become even more successful are, of course, more than welcome. I, personally, love to inspire other people to train more and get healthier, and I know for a fact that I do. I am, of course, also here to promote my job as a sports nutritionist and personal trainer. Our outfits are quite different than the normal office dress code, I am thinking that quite few people here, haven’t been much to the gyms lately, and therefore aren’t used to the dress code and decorum of elite athletes and personal trainers. And therefore have felt that I should “cover up”, I am an ambassador of my own brand and I build physiques, it’s normal for a personal trainer to show his/her physique. I also want to express how grateful I am for all the support and incredible constructive feed back I am getting; let’s focus on that and all level up together. I wish you all an amazing new week. Do you and go all in on your personal goals #donthatecreate #personaltrainer #sportsnutritionist #goals #physique #training #health #abs #doyou #improve #personalgoals #personalgrowth
  • Just to make it completely clear: I have no Tinder account 😂😂 I do not intent to make one! What I do have is my Sofa 🤟🏼and I often look like this in my break, making sure my muscles don’t get cold. #keepingitreal #dollypartonchallenge😂 that turned into tons of questions regarding a Tinder account I do NOT have #therealchallenge #ison #relax #zen #zone
  • Multidimensional ✌🏼 Wholeheartedly me everywhere and so much more ♥️ Be all you can be, all in on striving towards your best version #linkedin #fb #tinder #instagram #fitmum #sportsnutritionist #coach #personaltrainer #champion #success #healthylifestyle #multidimensional #wholehearted #dollypartonchallenge😂
  • You are unique and when you take that into account you actually start getting the results that you crave. A great metaphor is to think of caring for a houseplant, and this is simple really because there are only three variables- light, water and soil. If you want a plant to grow you place it near the window so it gets enough sunlight, and you make sure to give it enough water. If the plant doesn’t thrive, you may take a look at the soil and make sure it has enough nutrients in it. We know all plants are different and some needs less light and more water, some different soil etc. Even though there are only three variables, there are a lot of options. Now imagine trying to grow muscles and achieve a specific goal for a human when there are a large amounts of variables that affect the progress. It becomes easier to understand that a personal approach is necessary for optimal results. We all start with a different current state, body fat percentage, muscle mass, training history, training method or lack there of, injuries, health condition, work load, life situation etc when you respect all your personal variables then you’ll start thriving.
  • - we are all busy and we don’t live under perfect circumstances. You have to make the decision that you will train no matter what! I have the rule, that we train no matter what, unless you have fever or it’s your rest day; in my book your rest day is part of your training, though, and there are things you do on your rest day that sets yourself up for achievement on your training days. If we sit and wait for the perfect, or even good, days only, where we are rested, with energy and everything working out for us, well, then there will be very few days in a year, we will train. Especially as working single parents, when we have kids, there is always something. But even when you are alone, the days you feel tired, with a headache, you maybe just got your period, maybe you just feel low...you train anyway, that’s the rule. And when you do so you’ll feel so much better, always. It’s not always possible to train with 100%, maybe you go for just 50% maybe even less, maybe you’ll have to get the training done at home, at the office, or on your way home; maybe you can only reach 30 min one day, do it anyway, and the training habit is getting formed. You choose you, you give yourself oxygen, you get empowered, and you achieve your goal in a, slow maybe, but sure way. Sent from my iPhone
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SOFIE'S RECIPES

Smoothie bowl

Recipe: Raw Vegan Gluten Free

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Green super food smoothie bowl

Green smoothie bowl Raw Vegan

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Flax seed protein balls

Flax seed protein balls Raw

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Chocolate mousse with cherries and blueberries

The best super healthy chocolate

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