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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


  • Decide, then act.
How fit do you want to be?
How great at your sport?
How full of energy? 
How healthy? 
Just decide exactly how you want it to be, then immediately act upon it. Let’s make those plans and get started. Nutritional meal plan 100% Personalised for your current state aiming straight towards your goal. Training program specifically for your needs taking you straight to your dream body. Mindset to get you whatever you want. Stop thinking about it and let’s get into the doing part. Stop procrastinating and finding it better to start January 1, why? You just lose valuable time that way. But you will eat too much because it’s Christmas anyway...really? That’s one day, do, eat party drink and let’s train the day after and get you back on track. But New Years evening? Yes, that’s one day, by all means party, drink and eat, then let’s train the next day and get you back on track again. It’s really not a big deal, it’s two days, ok maybe three or four you will go wild, and you should, life is to be enjoyed. All the normal days we train and eat according to the plan. All the special days we party. Sounds like a good deal, right? It is: I will take you straight to your dream body and life. DM me or e-mail me at #fit #fitness #dreambody #fitspo #fitfam #trend #glutes #abs #transformation #success #leanmuscle #personaltrainer #nutritionist #nutrition #healthylifestyle #mealprep #goals #training #train #eatclean #fatloss #fatburn #health #girlswholift
  • Dream bodies are build under pressure 🤟🏼
It’s hard, the best kind of hard. Sumo-deadlifts are especially great for real tall people like me 😜 (185 cm). I am barefoot because I like real stability and contact with the ground to press though. It was late, I had worked all day and I just craved to get those shoes off my feet so badly 💯 Savage. I love showing my face like this under pressure doing the hard work behind this incredible physique I am creating, one step at the time, constantly improving and adding both weight and volume. 
Sumo deadlift benefits:
1. gluteus maximums and quadriceps development. 
2. It minimises lumbar spine stress. Due to the wider stance the lifter is able to open the hip, flex the knees, and keep the hips closer to the bar at the start, ultimately initiating the torso angle of the start position by shifting the demands of the lift from the spine erectors to the quadriceps and glutes. 
The sumo deadlift will enable you to use heavier weights. But remember it is not enough to use heavy weights, 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 repair and 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 take firm steps straight towards your best version #fit #fitness #results #goals #badass #personaltrainer #sumodeadlift #transformation #results #healthy #fatloss #fatburn #dreambody #glutes #trainhard #liftheavy #eatclean #fitspo #fitfam #success #health #leanmuscle #trend #fitspo #fitfam #train #deadlift #girlswholift
  • What’s stopping you? 
Why aren’t you already straight at your best version?
What is holding you back?

Don’t you deserve the best for you? 
How many months and years have gone by procrastinating? 
Now that we are in the month of December people say stuff like: it’s Christmas soon, what’s the point anyway, I will eat so much and get even more fat during the holidays; I guess I’ll start at January...
Why? Why not start right now, sure it’s December, sure there are parties and food, if you train hard and all the other hours of the day eat healthy and according to your plan then you have won a whole month, oh yes, let’s get right in to your new year goal, now, no more waiting, no more playing small, let’s go all in and get you right to the absolutely best body you can have. Christmas or not, your goal should always be your goal, why? Because it makes you feel so damn good. DM me or e-mail at and let’s take incredible steps straight towards your optimal health and peak performance #fit #fitness #fitspo #fitfam #nutrition #personaltrainer #dreambody #transformation #success #goals #leanmuscle #healthy #fatloss #healthylifestyle
  • Born relentless, taught to behave.
Can you remember a time when you weren’t being taught limitations and compromises? A time were you didn’t worry what others would say? 
Most of us at one point stop doing what comes naturally and start doing what we are told. Most of us take all our crazy urges, ideas, desires and stuff them down somewhere deep inside of us in the darkness where no one can see them. Because we are told to be “good”. The problem is that you cannot be good without them. You can never even get close to your greatness if you are not in touch with all these crazy desires, why? They drive you. They light your fire. They make you do what most wont. Right now this minute, get in touch with the part of you that refuses to be taught, refuses to conform and behave. Get in touch with your instincts, light up your inner fire. You cannot be great without it. You cannot reach your goals without it. It’s time, allow yourself to be you. DM me or e-mail me at and let’s take those steps straight towards your best version. Photo be Zoi @zoitvarno 💫📸 #fit #fitness #fitnessmotivation #motivation #goals #vision #results #action #girlswholift #leanmuscle #transformation #success #trainhard #personaltrainer #dreambody #dreambig #gogetit #trend #fitspo #fitfam #glutes
  • Because moving towards your best version makes you feel so damn good💫
People refuse to workout or control their diets because it’s not comfortable for them. But how comfortable can it be to drag around all that extra weight and all the physical problems that goes along with it? Back pain, joint issues, shortness of breath, diabetes, heart’s estimated that 85 % of all physical discomfort comes from being overweight. Explain to me: if you can choose between being uncomfortable because you’re overweight and sick, or uncomfortable because you’re sweating at your training session some times per week, and you gotta eat healthy but tasty food, people choose the discomfort that leads to complete physical failure? 
I get a lot of clients complaining about their nutritional plan in the beginning, but that all changes as soon as they see and feel the results. Trust me nothing beats an outstanding physique, this feeling of fire in your veins, the orgasmic dance of your cells in your body after a hard core training session, tired in the best possible way and then you feed your muscles to get the gains. That’s so satisfying, every day improving, getting closer and closer to your best version. DM me or e-mail me at and let’s take incredible steps straight towards your best possible version. Photo by the one and only Zoi @zoitvarno 💫📸 #fit #fitness #fitspo #fitnessmotivation #lingeriesexy #lingerie #abs #glutes #goals #results #transformation #success #leanmuscle #healthylifestyle #fatloss #fatburn #trend #power #trainhard #liftheavy #girlswholift #personaltrainer #nutritionist #dreambody
  • Do you want more muscle mass? Lower body fat? Peak performance? Strong libidos? Drive? Improved cognitive ability? Stronger bones? Lower biological age? 
I think we all crave the above, right? 
What is the single hormone that does it all the above? Yep you got that one right: Testosterone 💯 this goes for both males and females, women just naturally produces less of it than males. How come so many people suffer from insufficient levels of it? The modern world is robbing you from it. Tobacco smoke is a killer of it, so is alcohol and environmental pollutants, lots of medicine lowers it especially birth control pills. The more acid body environment the lower T is often the equation. So what can we do? Lifestyle. T-boosters: 
1. Nutritional planning, calculated specifically for your current state aiming straight towards your personal goal. Add garlic, magnesium, zinc and vitamin K.
2. Weight/strength training
3. Stop doing hours of cardio, it stresses your body, elevated cortisol and other stress hormones that lower your testosterone. Cardio has its place, but it should only be the icing of the cake. 
4. De-stress, stress affects your T-level hugely. Meditation? Diving? Sex? Do more of it, by all means. 
5. Sleep, getting enough sleep is paramount for your body to naturally produce testosterone. 
A healthy, well feed, well trained body elevate naturally tons of testosterone that builds muscle mass in a lean manner and burns body fat like crazy. DM me or e-mail at and let’s take incredible steps straight towards your best version. Photo by my amazing daughter Zoi @zoitvarno #transformation #success #bodytransformation #healthylifestyle #healthy #fatburn #fatloss #health #happiness #nutrition #nutritionist #badass #personaltrainer #leanmuscle #bikini #trainhard #eatclean #dreambody #dreamlife #goodvibes #fitness #fit #fitspo #fitfam #fitmom #abs #girlswholift #glutes #trend