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Super food vegan smoothie bowl


Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMO’s.

Ingredients for overnight oatmeal with Chia seeds (first layer):

½ oats (gluten-free)

¼ cup Chia seeds

20 g pumpkin seeds

20 g vegan protein

1 tbsp Maca

Almond milk (½ cup)

Ingredients for raspberries mousse:

¼ cup frozen raspberries

20 g vegan protein

Almond milk (3-4 tbsp)

1 tbsp of hemp seeds

Ingredients for topping:

6 blackberries

6 frozen raspberries

6 blueberries

6 goji-berries


  1. Mix it all the ingredients for overnight oatmeal with Chia seeds together in a mixer, leave it over night covered in your refrigerator.
  2. Next day blend your raspberry mousse ingredients together in a blender for 3 min to make a firm soft ice mass, place it in top of the overnight oatmeal.
  3.  Place your topping

Enjoy your delicious super food meal.

A power pack of top quality nutrients for excellent optimal health and peak performance results.


Health benefits of Chia seeds

Chia seeds are among the healthiest foods on the planet, they are loaded with nutrients and very few calories.

They are full of fibers, clean protein, omega 3, calcium, magnesium, phosphorous, Zinc, potassium, vitamin B 1 and B 2.

They provide ongoing energy and are one of the best building blocks you can get in your recovery process.

This snack is for excellent fitness results and radiant health. Nurture and thieve


Chia seeds have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out chia seeds are a rich source of nutrients and antioxidants.

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.


Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.


Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.


Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.


Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.


Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient.


A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.


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


  • The heat is on 🔥
Let’s stop for a second complaining about the heat and look at the awesome benefits of it instead. 
I have before been speaking about the performance enhancing effects of heat: the exposure to heat increases the amount of heat shock proteins (HSPs). These are specialised proteins, which are protective and regenerative in nature. They deliver the following effects:
1. They prevent oxidative stress in cells 
2. They enhances recovery 
3. They preserve more amino acids in your system used for protein synthesis 
HSPs promote muscle adaptation, an essential part of training progression. If a muscle group is unable to adapt to the stressors being placed upon it, it won’t grow. HSPs ensure, especially during resistance training, the correct assembly of amino acids into appropriate protein enhancing hypertrophy (growing the glutes 🍑😉). HSPs and lifting: 
The eccentric, the negative or lowering portion of a lift, the the most promising range for muscle growth (and yasss ladies you do want to grow your glutes, all of you 💃🍑) so let’s do those real slow eccentric moves. Most people just drop the bar without actively resisting the weight and just don’t get the best part done ✅. Intense eccentric exercise can boost HSPs by over a 1000 percent, now imagine this in a combo with the heat, now that’s a perfect combination for muscle growth. Heat makes your body function better, both aerobically and anaerobically, as well as the bonus of removal of toxins from all your amazing sweat 💦 get inspired and take incredible beneficial steps straight towards your best version #glutegains #gains #leanmuscle #nutritionist #nutrition #fatloss #fatlosstips #trending #trainhard #fitspo #fitfam #fit #fitness #girlswholifts #personaltrainer #glutes #glutepump #healthylifestyle #happinnes
  • Reeves Deadlift: the best exercise for a V-Taper‼️
This lift was developed by Steve Reeves, one of the most famous bodybuilders of all times.
Reeves was known for having an incredible V-Taper and massive upper back. This exercise was a significant part of his training. 
The Reeves deadlift involves an inordinately wide grip that’s much wider than the snatch grip. It crushes the upper back and lats. 
This lift is for tall lifters with a large wingspan in general. 
My upper back used to be a weak spot, I work so much on it that it is becoming my strongest...incredible what we are capable at with persistence, patience and never ending ongoing training that always pushes us forward out over our limits in a never ending improvement plan. Leveling up, all the way up where you belong. DM me or e-mail me at and let’s get started on your progress towards your top physique, your best version #reevesdeadlift #deadlift #deadliftvariation #personaltrainer #trainhard #physique #vtaper #bestversion #musclegain #leanmuscle #girlswholift
  • Calories out > Calories In= Weight loss
- yes, but hold on‼️ Is weight loss really all you want? It’s what you think you want! Is it the number at the bathroom scale, you dream of? Or is it an incredible physique? Is it a fitness look? Is it tons of energy? Light at your feet? Is it with firm muscles and a butt up there where it belongs? 
What most people really dream of is an incredible physique. And that is build with the correct building blocks, with hard training for you. And remember: You can't out train a bad diet. If your nutrition doesn't support your goal and your training, you can kiss your dream body goodbye. You can't run off junk. Your body is NOT a bank account. The equation is NOT energy in energy out. It's much more complex than that. If you want a picture that is more correct we could consider using: chemical lab. Meaning whatever you eat effects your chemical conditioning, effects your hormones, effects your immune system, effects your cellular reproduction and so on. A great way to think of it, is food as your building blocks, your healing remedies, your repair optimiser, your optimal brain function driver and your mood fixer etc. Your food literally rebuild every single cell in your body with in a year (approximately 95 % of your cells are in fact replaced with in a year) it's up to you to feed that process in an optimal manner. What is optimal for you? It depends on all your unique factors, data measurements, current health state, training load, goal etc don't just do it: do it right. Get a personally designed nutritional plan specifically for you and your goal. DM me and let’s take firm steps straight towards your best version #fit #fitness #results #healthy #fatloss #fatlosstips #health #musclegain #leanmuscle #bestversion #dreambody #success #transformation #energy  #sportsnutrition  #nutritionist #eatclean #fitfood #leanmuscle #glutegains #abs #corestrength #physique #fitspo #fitfam #shredded
  • Build lean firm muscles‼️
It’s absolutely the best way to boost your metabolism and lower your body fat.
It’s the best you can do for your wellness and health. It’s such a feel good. Such an endorphin booster. Strong and confident. 
Women are often torn between what they are expected to look like: the female look of a 22 year old, which is unsustainable, because we do get older and lose 10% of our natural muscle mass per year. Just to keep your muscle mass you gotta use them. Nobody enjoys the “empty bag” kinda look. What is “feminine” or “masculine”? Women are often really scared to gain too much muscle, because it is considered “masculine”. I am warned daily not to over do it and get too “masculine” that’s why I make small videos like this to show you that, well at least I feel very feminine indeed. Peak performance and female muscles, feels really awesome, and I truly believe that should be the highest indicator of our goals, just how great it makes you feel. At a point I even suffered under this “don’t get too masculine” syndrome, until I decided to really add weight, live in a constant caloric surplus and gain mass. I have added kilos and muscle and I have never felt better and this is just the beginning. For the first time in the last 8 years where I was losing body fat since I was overweight (103 kg) I am allowing myself to thrive and build muscle mass.
When I design muscle gain programs for training and feeding you the like, by your specific calculated nutritional meal plan, you won’t gain body fat, you will add the right amount of muscle that will burn your body fat for you, always according to your goal of course. DM me or e-mail me at and let’s get started building that body you dream of and deserve #fit #fitfam #fitspo #fatlosstips #fatloss #mealplanning #musclegain #leanmuscle #physique #personaltrainer #girlswholift #abs #legs #healthylifestyle #strongnotskinny
  • Let’s thrive‼️ Let’s aim for peak performance.
Let’s aim for optimal health. 
Let’s aim for our best and happiest version. A version where you are full of energy. 
I don’t believe in feeling deprived in any way, I don’t believe in feeding on a salad leaf, dead tired on your sofa, not wanting to move, because you are way too low on calories. What’s the fun in that? What good does a ripped body do you if you aren’t alive and kicking?
I believe in feeding your body nutrients for thriving. A nutritional meal specifically designed for your personal needs and training program aiming for your growth. 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 recover on?
How did you support your immune system to fight inflammation and keep your body at its peak performance? 
DM me or email me at let’s make your specific nutritional meal plan and training program, and take incredible steps straight towards your best version #fit #fitness  #personaltrainer #nutrition #nutritionist #health #healthylifestyle #healthy #fatloss #fatlosstips #happiness #dreambody #loveyourbody #thrive #nurture #leanmuscle #abs #fitspo #trending #glutes #bikini
  • Get those results‼️
What is the reason you are doing this? To get results, right?
Most people go to the gym for years and nothing really happens. So many people tell me that they have been trying to lose weight for months and they are stuck...
Training should give you measurable results. 
Dieting should make you lose weight. 
If your training program doesn’t build you the muscle you want: change it!
If your diet doesn’t work: dump it!
Results should be seen and felt immediately. Small gradual improvements daily, weekly and  monthly. You should be constantly improving, losing body fat, elevating muscle mass, getting stronger, faster whatever your goal is, you should be moving towards it.
That’s what I do: 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. If you want the results, I 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. It’s action upon action, upon action. It has a lot to do with mindset. I will train your most important muscle: your mind. 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 straight towards your best version #fatloss #fatlosstips #fitspo #fitfam #fit #fitness #trainhard #trending #transformation #success #physique #personaltrainer #abs  #gluteworkout #goals