LiftnGrow.with.sophia

LiftnGrow.with.sophia What is Lift n Grow?
- Lift with a good form
- Grow " callous" for the mind

Better to get hurt by

It's almost like people want things to change (for their problem and their body )but they don't want to have to change t...
02/02/2022

It's almost like people want things to change (for their problem and their body )but they don't want to have to change themselves...

30/01/2022

Why do i love squat?

BUILDING YOUR BODY LIKE BUILDING A HOUSE

BEFORE YOU START DOING ANY DECORATING YOU NEED TO HAVE A SOID FOUDATION.

Big compound movements are your foudation

Single-joint isolation exercises are the decorations.

🔥🔥 "Warrior - ALEX " this is a real Lift and Grow -Main-gain: gain muscle size without gaining fat.💯💯 This results from...
28/11/2021

🔥🔥 "Warrior - ALEX " this is a real Lift and Grow -Main-gain: gain muscle size without gaining fat.

💯💯 This results from March 2021- November 2021. There were 2 lockdowns 3 weeks and 6 weeks which means the gym has been closing in this period of time.

✅✅ Which means I am super proud of you Alex train hard, consistently even when no one watching you!!! 💪💪💪

Trainer Sophia Trainwithme 🌹

⛔⛔⛔" You are NOT allowed to have bake bean when you are dieting " 🤔🤔🤔 Who said that ???? Bull- 💩...What i eat ( as pic )...
15/10/2021

⛔⛔⛔" You are NOT allowed to have bake bean when you are dieting "

🤔🤔🤔 Who said that ???? Bull- 💩...

What i eat ( as pic ) : 2 whole eggs, 3 eggs -white, 80g kumara,70g bake bean,88g capsicum.

Marco nutrition : Calorie 328 ,Protein 25g ,Carb 35g ,Fat 8g

✅ I can eat whatever i want as long as they fit in my calories budget ( which is 1600 calories - Deficit)
✅ I can eat whatever i want but i need to weight them ,log them ,and track how many calories they are ,to avoid over eating (calories over 1600)
✅ My whatever is not whatever ...lmao i need to hit 130-150g protein a day and stay under 1600 calories 🤣

There is a trade off.

➡️If you dont want to track calories you have to strict your diet ( low carb, or low fat or not allowed this ...,not allowed that...)
➡️ Food choices matter : eating for functional is normally doesn't taste good , food tastes good is normally very high in calories ( so huge portion, over eat will be high as well) -90% eating for body functions
-10% entertainment ,fun food keep me.happy 😂 .or you can do 80-20 , 70-30 depends how hard you want.

❤❤ The bottom line : There is no perfect diet .Everyone is diff so understand your body then adjust your diet here or there and make that diet work best for you !

🔥🔥 What is best diet ???

✅Help you achieve your fitness goal ( base on energy balance, could be deficit, surplus ,maintain -depends)
✅Will allow you enjoy your food the most without felling too strict
✅Sustanable, you able to follow for long time like year and years (not 6 weeks or 12 weeks or 6 months ...)

Facebook trainwithme
LiftnGrow.with.sophia ❤

25/07/2021

"Warrior " - ALEX. Welcome to the next level - Future bikini competitor💪💪

Trainer Sophia Trainwithme. That's the way we do ❤️❤️

❤️❤️ to all my clients, my friends....👉👉 i have been trained myself and my client for years ...this is what i realize.....
07/07/2021

❤️❤️ to all my clients, my friends....

👉👉 i have been trained myself and my client for years ...this is what i realize...👇👇

i hope it will help you somehow ❤️

LiftnGrow.with.sophia xoxo

💥💥My client - Results💥💥"Results happen over time not overnight. Work hard, stay consistent and be patient"Proud of you S...
07/07/2021

💥💥My client - Results💥💥

"Results happen over time not overnight. Work hard, stay consistent and be patient"

Proud of you Shelly ❤️

LiftnGrow.with.sophia xoxo

GOOD QUESTION!❓❓❓ WORK HARD OR DO THE HARD WORK???? 👉👉Let's do "HARD WORK " first (Master it) then add "WORK HARD". 💪💪 m...
05/07/2021

GOOD QUESTION!

❓❓❓ WORK HARD OR DO THE HARD WORK????

👉👉Let's do "HARD WORK " first (Master it) then add "WORK HARD". 💪💪 make a perfect session .

LiftnGrow.with.sophia xoxo❤️

My client and I ❤️❤️Iam Sophia Sophia Trainwithme- a Personal Trainer that leads by example.I know to achieve fitness g...
05/07/2021

My client and I ❤️❤️
Iam Sophia Sophia Trainwithme- a Personal Trainer that leads by example.

I know to achieve fitness goal is long road, I will tell you exactly what it takes, let's do it together ❤️

LiftnGrow.with.sophia xoxo

🔥🔥NEAT: Non-exercise activity thermogenesis: is the energy expended for everything we do that is not sleeping / eating/ ...
28/06/2021

🔥🔥NEAT: Non-exercise activity thermogenesis: is the energy expended for everything we do that is not sleeping / eating/ sports(exercise)

👉👉For example : walking your dog, gardening , cleaning the house, cooking ,dancing in shower ...

✅1 HOUR OF EXERCISE= 4% OF YOUR DAY (gain strength, muscle depend...)
✅NEAT = 63% OF YOUR DAY (no strength,muscle improvement)

🔥🔥 1,000 steps will burn : 30-40 calories
🔥🔥🔥 10,000 steps will burn : 300-400 calories (if you can not increase NEAT you may have to do formal cardio )

👉want to burn more calories -> aim for 10,000 steps plus
👉don't want to do cardio -> increase your NEAT
👉don't want to eat less -> move more
👌👌 YOUR CHOICE !

LiftnGrow.with.sophia xoxo
Sophia Trainwithme

Lifting is important .changes mindset ( stay positive, change the way you eat )gains strength (become strong, tougher )...
22/06/2021

Lifting is important .
changes mindset ( stay positive, change the way you eat )
gains strength (become strong, tougher )
gains muscle (that is how you will look sexier )

LiftnGrow.with.sophia xoxo

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