Training

You want results? Then eat and train like it

All too often people train year in and year out without ever getting one single step closer to their goals.

Way too often you see people dieting like crazy, losing the weight, only to gain it and often more back again in a short time.

People are normally wondering about these following questions:

So why is it not working? Is it my genes? Is it that I just don’t do it right? Or is it that I shouldn’t expect results?

If I can achieve one thing, right now, as I have you reading this, I want to convince you that YES you should expect results! I am not a magician; these are not overnight results – but steady, continuous, awesome results. Step-by-step, they will transform you into who you really are. That dream of yours… That dream IS who you really ARE!

If you wanna change: CHANGE

Your body will ONLY change when it has to, when it is pressed to, when the circumstances urge it to.

If you just go to the gym, and do your well known routine, go to the same classes week after week (like most of the girls), well then the body is kind of used to that, and it gets no what so ever indication that it needs to improve in order to keep up. Therefore there are absolutely no changes happening.

In order to improve you need to continuously make new challenges for your body to overcome; then it will wake up and understand, wow I got to make some improvements here in order to endure that program.

How to do that?

  • Change your weight routine, incorporate new stuff, e.g. TRX, BOSO, functional training, with power bags and so on.
  • Use heavier weights!
  • Make zero breaks between sets and make active breaks instead (e.g. aerobic breaks with squat- jumps, or plank -squat -jumps, skipping between sets is perfect).
  • And for the girls: stop doing ONLY aerobic programs- it is time to do some weights too, and use the weights, you can lift more than 1 kg, come on, you do that every day in the supermarket anyway, or when you carry your kids.

Weight training can be fun, if you use different exercises every time.

  • Set a goal
  • Think of yourself as an athlete.
  • Improve your diet – it is not how much you eat – it is WHAT you eat.
  • A fit and healthy body is 80 % made in the kitchen. One hour in the gym is important, but it is what you eat and drink in the 23 hours after that really counts.

Through my experiences with hundreds of clients as a sports nutritionist and as personal trainer, as well as through my own personal transformation, I discovered that to be fit and truly healthy you need four vital elements: FITFOOD (Nutritional meal planning) + INSPIRATION (mindset) + TRAINING + u; a unique u- one that is designed especially and ONLY for you. With the correct combination of each of these four you are right on to your goal.

We each have our own unique goal(s), our own specific history of health issues, and our own unique needs. No nutritional meal plan should ever be the same for any two individuals; no training program should ever be the same for any two persons.

We are ALL one of a kind and each of us deserves to be treated as the unique individual that we are.

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

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  • An antidote to pain and injury. Training your core reduce injury risk, it improves posture and the ability to hold proper (neutral) spine alignment. This holds you in a correct upright position that will keep pains in the body away, especially back pain.
Training for a real strong core is essential to avoid injuries in sports and during training, especially for the big lifts like squats and deadlifts, and in general for all types of pull exercises. All sports, in fact, require focus at core training. Since it brings excellent balance and better stable movement. It’s a functional muscle group that provides stability for the trunk, spine and pelvis. Your abdominals also functions to flex the spine. The last thing we want on squats and deadlifts is for your spine to round, putting your disks in a very vulnerable position. This means creating tension through the recurs abdominals without causing spinal flexion. In general however, all normal every day activities like bending to put on your shoes, cleaning tasks, picking up smaller items and shopping bags. In short a string core underpins everything you do. 
Abs - and core strength exercises are essential to your optimal health and peak performance. 
#coreworkout #absworkout #training #personaltrainer #physique #dragonflag #shredded #abs #trainhard #peakperformance #health #goals
  • I think it’s important that we all look ourselves in the mirror and ask the question: what do I love to do in my life? Go all in on that. Then there is no need for anyone to point fingers, judge, hate and leave destructive comments. I believe we are all here to improve, so constructive feed back and how to level up and become even more successful are, of course, more than welcome.
I, personally, love to inspire other people to train more and get healthier, and I know for a fact that I do. I am, of course, also here to promote my job as a sports nutritionist and personal trainer. Our outfits are quite different than the normal office dress code, I am thinking that quite few people here, haven’t been much to the gyms lately, and therefore aren’t used to the dress code and decorum of elite athletes and personal trainers. And therefore have felt that I should “cover up”, I am an ambassador of my own brand and I build physiques, it’s normal for a personal trainer to show his/her physique.
I also want to express how grateful I am for all the support and incredible constructive feed back I am getting; let’s focus on that and all level up together.
I wish you all an amazing new week. Do you and go all in on your personal goals 
#donthatecreate #personaltrainer #sportsnutritionist #goals #physique #training #health #abs #doyou #improve #personalgoals #personalgrowth
  • Just to make it completely clear: I have no Tinder account 😂😂 I do not intent to make one! What I do have is my Sofa 🤟🏼and I often look like this in my break, making sure my muscles don’t get cold. #keepingitreal #dollypartonchallenge😂 that turned into tons of questions regarding a Tinder account I do NOT have #therealchallenge #ison #relax #zen #zone
  • Multidimensional ✌🏼
Wholeheartedly me everywhere and so much more ♥️
Be all you can be, all in on striving towards your best version #linkedin #fb #tinder #instagram #fitmum #sportsnutritionist #coach #personaltrainer #champion #success #healthylifestyle #multidimensional #wholehearted #dollypartonchallenge😂
  • You are unique and when you take that into account you actually start getting the results that you crave. 
A great metaphor is to think of caring for a houseplant, and this is simple really because there are only three variables- light, water and soil. If you want a plant to grow you place it near the window so it gets enough sunlight, and you make sure to give it enough water. If the plant doesn’t thrive, you may take a look at the soil and make sure it has enough nutrients in it. We know all plants are different and some needs less light and more water, some different soil etc. Even though there are only three variables, there are a lot of options. 
Now imagine trying to grow muscles and achieve a specific goal for a human when there are a large amounts of variables that affect the progress. It becomes easier to understand that a personal approach is necessary for optimal results. We all start with a different current state, body fat percentage, muscle mass, training history, training method or lack there of, injuries, health condition, work load, life situation etc when you respect all your personal variables then you’ll start thriving.
  • - we are all busy and we don’t live under perfect circumstances.
You have to make the decision that you will train no matter what! I have the rule, that we train no matter what, unless you have fever or it’s your rest day; in my book your rest day is part of your training, though, and there are things you do on your rest day that sets yourself up for achievement on your training days.
If we sit and wait for the perfect, or even good, days only, where we are rested, with energy and everything working out for us, well, then there will be very few days in a year, we will train. Especially as working single parents, when we have kids, there is always something. But even when you are alone, the days you feel tired, with a headache, you maybe just got your period, maybe you just feel low...you train anyway, that’s the rule. And when you do so you’ll feel so much better, always. It’s not always possible to train with 100%, maybe you go for just 50% maybe even less, maybe you’ll have to get the training done at home, at the office, or on your way home; maybe you can only reach 30 min one day, do it anyway, and the training habit is getting formed. You choose you, you give yourself oxygen, you get empowered, and you achieve your goal in a, slow maybe, but sure way.

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