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


  • 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 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 
#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 #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 and let’s get started with incredible steps straight towards your best physique and version
#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 #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 and let’s get started with firm steps straight towards your best physique, ever #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 🔥 #fit #fitness #onfire #ripped #shredded #leanmuscle #abs #selfcare #selflove #bestversionofyou #fitspo #goals #fitfam #personaltrainer #healthylifestyle #beyourself #chooseyou #health #fitmom