BLOG, FitFood, Recipes

Green super food smoothie bowl

Green smoothie bowl

Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMOs.


½ banana

1 apple

Almond milk

2 tbsp of hempseeds

2 tbsp brown rice protein

1 tbsp spiroulina

1 tbsp wheatgrass


20 Hippophae

10 blueberries

5 strawberries

10 almonds

1 tbsp chia seeds

1 tbsp sunflower seeds


Mix it all together in a mixer. Place your topping.


This is an optimal health booster. It is full of antioxidants, chlorophyll, micronutrients, fibers and super healthy fatty acids: omega 3, 6 and the very rare 7 from the Hippophae, which beautifully assist you in your fat loss process keeping your skin flexible, radiant, tight and smooth.

More importantly are the healthy fatty acids speeding up your own natural human growth hormone production: your fountain of youth and strength.


The real fountain of youth is in you. It is the growth hormone HGH:

HGH stimulates tissue growth, increases muscle tone and lean mass, enhances flexibility, thickens muscles.

From when you are born until the age of 30 years old approximately, HGH is naturally released into your bloodstream about an hour and a half after you go to sleep and once more before you wake up in the morning. High levels of HGH drop over time. That is one of the reasons that we are aging.

The good news is that you can naturally boost your HGH by top quality nutrition, exercise, quality sleep and healthy lifestyle.


Healthy nutrition is extremely important in maintaining the natural production of HGH. Having adequate intake of good clean protein, in particular, has been found to be associated with HGH production. Best protein choice is plant based, such as hemp seeds, legumes etc combined with 20-30 % healthy fatty acids, omega 3, 6 & 7, which speeds up the natural HGH production. The omega 3, 6 & 7 are beautifully assisting in your fat loss process as well by keeping your skin flexible, smooth, tight and radiant. You will not get lose skin, it will beautifully follow up naturally, even with quite a bit of weight loss.


Exercise is one of the most powerful, natural ways to stimulate the release of HGH in the body.

One of the best workouts for HGH production is strength training, or muscle building exercises, at high intensity.

Lifting weights, or even doing push-ups, are effective.


Sleep is listed as the other powerful, natural means to trigger HGH production. In the April 2000 issue of “Growth Hormone and IGF Research,” researchers at the University of Chicago explain that there is a correlation between the amount of time spent in deep sleep and the amount of HGH produced in the body. Since HGH production is highest in the later hours of sleep, a short sleep span of five hours as opposed to at least seven will limit your natural production of HGH.It is very important to reach the deep D –sleep phase.

Reduce Stress:

Learning to control the stress in your life is critical to natural HGH production. While relaxation won’t actually trigger the secretion of HGH, if you are stressed, you will stop its natural production. Stress produces a rise in your body’s levels of the stress hormone adrenaline. The European Journal of Endocrinology reports that adrenaline will suppress the rise of HGH levels. Meditation, yoga, journaling and exercise have been found to help.

We receive human growth hormone bursts after heavy exercise. 

Weight lifting is an excellent choice for this. Laboratory tests in Miami have produced exciting results. People in their sixties who’ve gone at least ten to fifteen years without any muscle tone are learning to lift weights and create muscle mass equivalent to that of 20 year olds, with energy levels to match. 

What does this mean? 

It means you can be as strong in your seventies and eighties as you were in your twenties and thirties. This however only if you give your body the nutrients and rest it needs.


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


  • 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