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Super food vegan smoothie bowl

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Epic transformation in just 5 months

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

Receive exclusive optimal health & fitness advice from Sofie

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  • We all look and feel much better “in muscles”‼️ we are definitely built to use them 💪🏼 we literally wither away if we don’t. Building lean muscle mass is always the right choice: it elevates your metabolism and will burn your body fat for you. Building lean muscle mass will make you strong and confident. Building muscle mass will lower your biological age. Every year after 35 we actually lose muscle mass, if we don’t build it. Stress is also a big reason that we actually may lose muscle mass. Chronic and excessive cortisol elevation is the main reason for losing muscle, because it directly causes a breakdown of muscle tissue. It also slows down the muscle repair/rebuilding by inhibiting the immune system (which is the driver of muscle growth) and limits how much muscle you can carry by increasing myostatin, a protein that acts as the governor for how much muscle your body allows you to carry (more myostatin means less muscle). DM me or e-mail me at sofiefitu@gmail.com to get your meal plan and training program specifically calculated for your current state aiming straight towards your goal. The magic ingredient in any fitness/health plan is YOU, you are unique and should be treated as such www.sofiefitu.com #fit #fitness #wellness #healthylifestyle #training #personaltrainer #nutritionist #nutrition #exercise #fitspo #fitfam #builtmuscle #musclegain #leanmuscle #fatloss #fatlosstips #physique #gluteworkout #abs #health #trend
  • Summer offer 50% discount on all meal plans, training programs and prepaid training sessions‼️ Take advantage of the next 10 days and let’s get started creating those incredible results for you. How fast will you be able to see the results? Immediately. Yes, your fat loss starts as soon as you implement your meal plan. I design it 100% for you, based upon your current state aiming straight towards your goal. I give results, that’s my expertise, I promise you that! Firm steps straight towards your best version and physique ever www.sofiefitu.com #fit #fitspo #fitness #back #physique #personaltrainer #offer #discount #trainingprogram #nutritionalmeals #mealplanning #mealprep #abs #results #goals #fatlosstips #fatloss #healthylifestyle #trainhard
  • “What does a rock hard body like yours supplement on?” Remember: your base is your actual real food, your macros. Your supplements should supplement your food, when necessary. This is something 100% individual and based upon your current state aiming straight towards your personal goal. To get it right, we measure you and gather all your personal data and details, see if you miss any minerals, vitamins etc. we get a good look at your training load, injuries, injury history, health, your work load, your sleep, your stress level etc. based upon all your very specific personal data we design a meal plan and a supplement plan supporting your current state to get to the next level. My supplements will never equal your supplements. Let’s not just do it, let’s do it right: - Your nutritional meal plan should be specifically calculated for you and your current state aiming straight towards your personal goal. - Your nutritional meal plan should boost your metabolism. - Your nutritional meal plan should boost your immune system. - Your nutritional meal plan should enable lean muscle growth and turn you into a fat burning machine. - Your nutritional meal plan should enable you to peak perform on all levels. - When your training is done correctly it makes the exact amount of micro trauma, by your nutritional meal plan you grow back stronger and leaner. - This is how I do it - DM me or e-mail me at sofiefitu@gmail.com and let’s get started with incredible steps straight towards your best physique and version www.sofiefitu.com #fit #abs #fitness #fitspo #personaltrainer #fitfam #nutritionist #nutrition #mealplanning #mealprep #results #goals #bikini #glutegains #physique #health #healthylifestyle #supplements
  • Do you want to build incredible glutes? Then the benefits of Romanian deadlifts are priceless. This lift builds amazing glutes and hamstrings. It’s very beneficial for your lower back. It’s a high intensity compound exercise, which means it burns tons of calories for you too. It balances your quad and hip extractor muscle group. It creates great hip mobility. It places very little stress on your knees (excellent for athletes with knee problems). This lift is so great for glute and hamstrings, because it doesn’t involve the quads as much as all the other lifts. Most basic lifts are quad dominant, like squats, conventional deadlifts, leg press etc where as this lift goes directly into the back side of your body. DM me and let’s get started with firm steps straight towards your best physique and version www.sofiefitu.com #romaniandeadlift #deadlift #training #gluteworkout #hamstringworkout #glutegains #personaltraner #results #gains #leanmuscle #physique #fit #fitness #fitspo #fitfam #trainhard
  • Build a strong physique 💯 1. Use whole body lifts. Get a hold on a bar and do Olympic lifts, power lifts, deadlifts in all variations, use your whole body. 2. Stop doing only machines in the gym. Get to work, think of yourself as an athlete. 3. Think of the body as one piece. Most people are too much into muscle groups at the time, let’s see how they actually work together. 4. Define your goal clearly 5. Remember that you aim for micro trauma during training. In order to get stronger you gotta feed that process correctly by a specific designed meal plan. 6. Growth takes place while you sleep. Healing recovery and repair is how you are able to continue to grow on top of your old growth, this only happens if you get that sleep in. 7. Relax. Yes, your mind is a muscle too, you can train it to keep your cool focus, and you should, your results and life depends on it. DM me or e-mail me at info@sofiefitu.com and let’s get started with firm steps straight towards your best physique, ever www.sofiefitu.com #fit #fitness #physique #trainhard #powerlifting #lift #personaltrainer #nutritionist #results #goals #abs #glutegains #fitspo
  • A little “single” dance I made this morning 🤟🏼💁‍♀️ stating that I am in an amazing relationship with myself (It is one of the most common questions I get, if I am single!). I believe it’s paramount to create an awesome relationship with yourself. To get to know yourself. To choose you. In this way you will conquer your goals. You will fill yourself up with energy and joy, because you know what sets you on fire. You get to know what you want. You can define it and communicate it. Particularly as women and especially mothers, we often are there to serve others, to help our children and take a huge work load (it’s a 24/7 job to be a mom), let’s be honest. And in that we often forget ourselves, what we used to like, what we are about, our goals and passion. We even forget to take care of our health and become a version of ourselves which we hardly recognize. I have been there, hardly remembering which music I liked, hugely overweight and washed out as a personality (that was at least is it felt at times being a single mother to x 3 small kids). My point here is the better relationship you have with yourself the more you have to give. The happier you are. The better mother you will be. The more incredible partner you will be too if you find your match, if not that’s fine too. Don’t settle for less than you can be, don’t settle for dead-end relation-shits and things that just drain you. If you choose you, you might even be able to blow life right back into your old relationship again, because you come as who you truly are: your best version: on fire 🔥 www.sofiefitu.com #fit #fitness #onfire #ripped #shredded #leanmuscle #abs #selfcare #selflove #bestversionofyou #fitspo #goals #fitfam #personaltrainer #healthylifestyle #beyourself #chooseyou #health #fitmom
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SOFIE'S RECIPES

Super food vegan 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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Top quality nutrition tailor made

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Flax seed protein balls

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