Age is just a number 

Nikos Kokkos is one of the best examples I have, from my clients, that age is just a number. This is what Nikos posted:


And I would like to quote his exact words:

“So, two Personal Best Records for me on 100 m (11.6) and 200m (24.0) came at my age 48 + at the beautiful island of Kefallonia! I would like to thank my coach Darren Scott and my sports nutritionist Sofie Tvarno for their expertise and directions! We keep going.”

And that’s exactly what we will: keep going and aiming higher. It’s incredible what you can achieve when the focus is on optimal and peak performance. When your nutritional plan is designed specifically for you taking all your personal needs into account. For athletes nutrient timing is of huge importance. Support before and after training, support before and after championships etc. Everything counts and when you put your unique factor into the equation then you go beyond what you thought possible.

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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  • Summer body challenge is ON‼️ When people ask me what I do, the answer is this:
“I give results”
The best and fastest results possible to your physique, to your performance, to your health - in short to your best version. 
That’s my expertise. I cut through all the bullshit and I kick ass to get you there. There are no cheat meals with me. No slack. No feeling sorry for yourself. If you want the results, I can calculate specifically how make that happen for you. I can design the perfect meal plan for you, the best possible training program to get you the fastest possible to your goal. But you have to be willing to execute. To show up for your training and do things you don’t like nor wanna do. You have to follow your meal plan 100 % 24/7/365, you have to commit to your goal and what we are doing. It’s action upon action upon action. It has a lot to do with mindset. I will train your most important muscle: your mind. When people ask me what my favourite body part I always reply: “my mind” I have worked very hard on my mindset to get to where I am. It’s an important part of your training. The ability to show up for training every day and do what no one else is willing to do, that comes from a very well trained mind. To drive to the top and stay there, year after year: that’s mindset. DM me or email me at and let’s get started with firm steps straight towards your best version #fit #fitness #fitspo #summerbodychallenge #summerbody #abs #bikini #leanmuscle #fitfam #personaltrainer #nutritionist #sportsnutritionist #nutrition #eatclean #getlean #fatloss #fatburn #success
  • Behind every successful woman is the butt she got moving to get there 💯💪🏼 - there are no easy solutions.
- No magic pill. - No fat-burner that will do it for you. - If a company or personal trainer is trying to sell you their workout as easy and comforting, then you know it won’t work. Your body has absolutely no need to adapt and level up to something that’s easy.
- Your body fat won’t drop off those hard earned muscles by eating comfort foods.
- The fitness journey is hard work, thousands of hours of training, of meal prepping, of planning, of trial and error.
- That what makes it great, that’s why it’s a challenge!
- if it was easy everyone would have it, and it wouldn’t be so special! - Working for it, progressing daily towards it, sweating for it, adjusting and trying harder makes it the best journey you can ever set out on. After all it’s the journey towards all you can be, towards your absolute best possible version. - DM me or e-mail me at and let’s get started with incredible steps towards your top physique 
#fit #fitness #personaltrainer #legday #lunges #gluteworkout #trainhard #results #fatlosstips #fatloss #eatclean #workout #fitspo #fitfam #abs #physique #dreambody #summerbody #goals #getit #trend
  • Reaching that goal of yours
- requires work‼️
- the right kind of work, which takes year to actually really hack, by studies, by trial and error, you become an expert in your field. Here I compare my progress the last three years. Remember I was overweight (103 kg) it took me years to lose the excess body fat, my life circumstances wasn’t easy (hard working single mother to three kids). - No one ever got fit and ripped by not putting in the training hours!
- No one ever build lean incredible muscle mass without feeding the process! It requires nutritional meal planning specifically for your current state aiming straight towards your goal. - Body fat loss is “simple” but improving body composition, meaning losing body fat and building muscle, is a lot trickier. It requires the use of smart nutritional meal planning and the best of training methods. 
A lot of people who focus on “fat loss” think of their training program as a way to burn more calories, and because of that they assume that the key is to do higher reps and a lot more sets, or/and they end up doing way to much cardio in comparison to lifting weights and actually building some nice lean muscle mass. They are right, you definitely have to increase energy expenditure, but it should not be in the expense of the growth stimulus placed on the muscles. It’s more important to focus on increasing density than volume. Density refers to doing more work per unit of time. This will keep your metabolic rate high both during and after your training. If you plan it correctly you promote growth. And body fat burn! - girls, I mean growth at all the right places 😉 think glutes, lean tight abs and firm arms. With just one dumbbell at hand we can make magic happen. DM me or e-mail me at Let’s take those incredible reps straight towards your best version #fit #fitness #fatlosstips #personaltrainer #nutritionist #dreambody #transformation #success #trainhard #eatclean #fatloss #musclegain #fitspo #fitfam #glutegains #abs #strenght #energy #gains #pump #girlswholift #progress
  • Focus at your end result‼️
That’s how you get it, and it goes in all matters in life. After all they are all connected. And we do talk a lot about holistic health and how everything we do effects us. If you have a peak performance goal, if you want to be a gold winner (success in your business goes under this metaphor as well), then you gotta treat yourself as a top athlete. You gotta treat yourself as a peak performer. In order to peak perform your nutritional meal plan should be 100 % because that enables you to peak perform, it enables full brain power. In order to peak perform, you gotta train like it. You gotta sleep like it. You gotta think like it. Attitude is a huge one, your mind needs to grow muscles as well. You gotta control your “monkey brain” it will run here and there needing this and that, control it and delete whatever thought that doesn’t serve your purpose. You do not “need” pizza, you do not “need” to smoke, you don’t need the alcohol or the sweets...if you want to reach your goals, get into the driver seat, get your compass ready, set your gps and head straight for your end destination. If you get off course, get right back on track again, end destination in mind and here we go with firm steps straight towards your best version. P.S. just finished leg day 💪🏼 full of good vibes and incredible energy #gains #glutegains #muscleup #healthylifestyle #summerbody #healthylifestyle #nutritionist #fitspo #fitness #fit #fitnessmotivation #personaltrainer #trainhard #legday #pump #goals #fatlosstips #fatloss #transformation #success #leanmuscle #glutes #training #trend #mealplanning #trainingprogram
  • Thrive & shine like 🤟🏼 Key points:
* Self care * Anti-inflammatory nutritional meal planning!
* Training for stress release * Stress management * Relaxation 
Remember: Inflammation makes your body resistant to key chemical messengers that help you to burn body fat, tolerate stress and normalize your appetite and cravings. Inflammation keeps your body from “hearing” cortisol, the key stress hormone. As a result, your cortisol levels rise, stressing you out, storing body fat and causing you to have cravings. Cortisol also lowers your serotonin, the feel-good chemical that helps you feel calm, optimistic and sleep well. Inflammation also creates resistance to leptin, the hormone that regulates feelings of hunger and fullness. Finally, inflammation keeps your body from responding properly to adiponectin, which regulate blood sugar and body fat. Add up all these responses and you gain body fat and causes poor health. What causes inflammation: 1. Poor diet 2. Gut health issues 3. Food allergies 4. Food sensitivities 5. Chronic infections 6. Stress and exhaustion 7. Lack of sleep 8. Insufficient recovery 
What to do: Nutritional planning for your optimal health. Gut health. Eliminate food items that causes allergies and sensitivity. Find cause for chronic infection and address it. Relax and sleep more. Reduce toxins in food, home and personal care products. 
Getting your personal nutritional meal plan designed for you is the absolute best thing you can do, we are all unique the best results come when we are treated as such DM me or e-mail me at 
#fit ##nutritionist #wellness #healthylifestyle ##healthy #fatloss #fatburn #dreambody #relax #bikini #abs #glutes #results #leanmuscle #badass #personaltrainer #fitmom #happiness #health #sportsnutrition #destress #calm #fitspo #fitfam #mealprep #mealplan #eatclean #trainhard #trainmean
  • Dream bodies are build under pressure‼️
It’s hard, the best kind of hard. 
A little deadlifting.
I love training barefoot because it gives me real stability and contact with the ground to press though. An incredible physique is build by hard work, one step at the time, constantly improving and adding both weight and volume. 
gluteus maximums and quadriceps development. 
Remember you need sufficient volume to stress the fibres involved and exhaust the endurance capacity of the muscle. Enough stress on your legs does wonders: it creates a huge amount of micro trauma, your recovery process speeds up your own naturally produced human growth hormone, which will add to your overall strength and lean muscle mass. Muscle growth is a must do in fat loss: why? It burns huge amounts of energy for you 24/7/365, meaning your metabolism is up and fat loss process is spot on. Plus everyone looks great in muscles. And it’s an incredible feeling getting stronger and stronger. DM me or e-mail me at and let’s get started on the summer body challenge, which incredible steps straight towards your best version #fit #fitness #results #goals #badass #personaltrainer #deadlifts #transformation #results #healthy #fatloss #fatburn #dreambody #glutes #trainhard #liftheavy #eatclean #fitspo #fitfam #success #health #leanmuscle #trend #fitspo #fitfam #train  #girlswholift #summerbody