Epic transformation in just 5 months

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 an extremely bloated condition. With the personalised specific nutritional plan I designed for him, he regained his health. By the 15/7/17 we reached a bit below his target of 10% body fat. In the same period he gained quite an impressive amount of muscle mass and reached his stated fitness goal. This is an example of 100% dedication, focus and planning. Every single day 24/7/365.

The difference between this job and other similar, and even more outstanding transformations I have done, is the before and after photos, that are so well taken. And the fact that Panagiotis had the balls, to show the before photos, which he wasn’t so found of to begin with, it took a lot of convincing. Most clients don’t take the before photos, other clients don’t want to show the transformation, normally because they are ashamed of their look before. Others just don’t want the publicity.

A lot of people don’t believe this transformation to be authentic, they think it’s photoshopped. It’s great news that Panagiotis know so many people due to his job, that more than thousands remember his before look and can see for themselves how he look today if they take a walk by Fitness Palace.

Now, what about you? Are you up for a transformation so outrageous that people will think it’s photoshopped?

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


  • One year progress ‼️
- muscle gain was on the menu, and indeed I gained muscle mass. I gained energy. I gained more knowledge applying this on myself. 
It’s so funny how scared I was to get fat again (remember I used to be 103 kg). My meal plan with a caloric surplus, which added up to more than the amounts that male triathlons are eating, looked a bit extreme. 
All it really did was making me thrive and shine. And understand even more just how important your nutritional meal plan is. Just how huge getting enough sleep is. How important it is to train real hard according to your current state aiming straight towards your goal is, constantly improving and applying new methods. It’s the first time in my career as a sports nutritionist and a personal trainer, I worked myself as a top athlete. The results speak for themselves.
Aiming for optimal health and peak performance, your best and happiest version does exactly that. Making you feel full of energy. Feeding your body with the exact right nutrients, specifically designed for your personal needs and training regimen. Hard training doesn’t make much sense without nutrient support, because what exactly are you going to grow back stronger on? What exactly did you feed your body to build from? How did you support your immune system to fight inflammation and keep your body at its peak performance? DM me or email me at and let’s take incredible steps straight towards your best version #fit #fitness #girlswholift #personaltrainer  #nutrition #nutritionist #sportsnutritionist #health #healthylifestyle #healthy #fatloss #fatburn #happiness #dreambody #fitmom #badass #musclegain #glutegains #loveyourbody #thrive #nurture #bikini #leanmuscle #abs #fitspo #trending
  • Choose you‼️ choose your goal and best possible life. 
What if I told you, you can get as fit as you like. As ripped as you dream of. As successful as you want in the pursuit of your goals.

Every dream you can imagine, that’s your deep instinct telling you it can be real. Follow those visions and dreams and desires, and believe what you know. You can turn those dreams into reality. Never stop until you do. 
I truly believe in zero limitations. Everything you want can be yours. 
Let’s get started with your personal designed meal plan and training program, as well as mindset DM me or email me at and let’s get started. Let’s take those steps straight towards your best version #fit #fitness #fitspo #fitfam #strongnotskinny #bikini #beachbody #summerbody #summerbodychallenge #nutritionist #personaltrainer #glutegains #abs #fatloss #fatburn #leanmuscle #goals #trending #transformation #success
  • Reaching that goal of yours 💯💪🏼
- requires work‼️
- 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 #training #badass #personaltrainer #nutritionist #dreambody #transformation #success #trainhard #eatclean #fatloss #fatburn #musclegain #fitspo #fitfam #trend #abs #strenght #energy #power #glutes #glutegains #gains #pump #gluteworkout #legday #girlswholift
  • Beach mode on‼️
Feeling so comfortable in your own skin ☺️
- a great expression. An amazing feeling too. - Your skin is alive‼️
It is NOT a dead piece of over-washed clothing. 
Your skin can follow your new transformed fit body. It doesn’t necessarily remain lose. When your transformation is done correctly, your skin will get back into place. This is possible when your transformation is done step by step with quality nutrition specifically calculated for your current state aiming straight towards your goal and specific training for your needs. Lose skin is often created by crash diets, not getting enough nutrient-rich food, not enough water, not enough micronutrients, wrong nutrition, lack of sleep, not helping the skin naturally rebuild, repair and heal itself. The BIG must do is build muscle mass: why? It both build a round, hard, firm foundation and it creates micro trauma: which is a good thing. When we train really hard we aim for micro trauma, and IF we feed the recovery process correctly, we grow back stronger. DM me or e-mail at and let’s get started with firm action steps straight towards your best version. Photo by the one and only Zoi @zoitvarno #fit #fitmom #fitness #dreambody #transformation #abs #success #goals #strongnotskinny #healthy #fatburn #fatloss #fatlossjourney #weightloss #weightlossjourney #leanmuscle #ripped #personaltrainer #nutritionist #trainhard #liftheavy #eatclean #mealplan #nutrition
#fitfam #goals #summerbody #summerbodychallenge #bikini
  • Happy Women’s day ♥️
This years theme is spot on: Think equal, build smart and innovative for change. Empowerment for women and gender equality. 
In an equal, empowering environment we will all be able to thrive, improve and give back. Enabling each other to grow and become what we are meant to be. 
I am so grateful for all the amazing women in my life ♥️ I wish there was so much more space in this photo to fit you all in there. Let’s empower each other each and every day to evolve and shine - straight towards our best versions ♥️ our best possible lives #happywomensday #empoweringwomen #equality #innovation #health #healthylifestyle #fitness #bestversionofyou #love #power #girlswholift #fitspo #lovemyjob #trending #wellness #vitality #success #smile #happiness #strongwomen #strongnotskinny #goals #fitfam #personaltrainer #fitmum #nutritionist
  • Imagine all the pleasure your end result will give you 💯
One of the best ways to stick to your plans and take constant action upon it and actually reach that goal of yours, is to vividly imagine what it will give you. You should connect your goal with so much pleasure and wellbeing, success on all levels, that your brain totally agrees with you, that this is a pretty good deal. An amazing life full of energy and good vibes, beats the hell out of your chocolate muffin and extra caramel moccacino or whatever else it is you call “cheap pleasure” in this situation you are in now. Let’s get into real pleasure, shall we 😜
Your dream body and dream life is hugely connected. 
DM me or e-mail me at and let’s make those plans for you: A personalised nutritional plan and a training program designed for you. Specifically calculated based upon your current state aiming straight towards your best version #fit #fitness #leanmuscle #dreambody #girlswholift #dreamlife #transformation #success #healthylifestyle #healthy #fatloss #fatburn #ripped #fitspo #nutrition #nutritionist #mealplan #sportsnutrition #eatclean #trainmean #trainhard #fitmom #glutegains #glutes #goals #fitspo #fitfam