Thank you for talking about the priviledge it is to have the time and space to do this type of work consistently. I also shifted my perspective of working out towards a place of gratitude a few years ago and my relationship to working out has never been better. Keep up the good work!
wow. appreaciate the honesty. saying that 12 weeks results are not real, unless you are using a substance, is the most honest thing i've heard from an influencer
“I GET to do this!” Instead of “I have to do this” I love that! ❤❤ mentality is a big part of routine and I’m grateful I get to transform my body with discipline.
I just want to say that your videos have helped me in every single stage of my fitness journey!! From wanting to lose weight, to wanting to build muscle, you have helped me so much and I can’t thank you enough!❤️
This is the first time I’ve heard about the mindset of thinking each set is the only one you are going to do so do it a right speed and form. That’s so smart
VIDEO SUMMARY... Recomp= Lose fat while building muscle @ same time. Four scenarios for this: 1. Beginner at the gym 2. Trained individual but took a break from the gym 3. Using performance enhancing substances 4. After a bulking phase for a changed body composition ⭐ Increase movement. Doing this to create the calorie deficit needed for weight loss ⭐ Use your schedule to schedule your workouts for optimal results instead of copying another's workout routine/ schedule ⭐ Design your environment to set yourself up for success ie, 1. Do a split that fits your schedule 2. If training at home put yoga mat out at night, put work out clothes out night before, have food at home that allows you to eat healthy and meet goals. Design your environment so it's easier for YOU. ⭐ Use resistance training to build muscle & cardio for fat loss ⭐ Re exercise and resting and healthy meal, change narrative to "I GET TO do this" instead of "I HAVE TO do this" ⭐ if increased frequency exercising in a week then decrease volume lifting in workout. Why? To allow quicker recovery for muscles
Thank you for this calm slow explanation for what you’re doing and not just a quick 5min video of a workout without the “behind the scenes” of what you do during a whole cut phase etc. it’s really helpful and really appreciated 🤍💕 And the voiceover with more details and tips is awesome!
It would be awesome if you could do more warmup videos! I have a hard time coming up with different things to keep it interesting, and am not always sure what moves I should focus on to prepare for different workouts. Just a thought 😊 I am over half way through your full body guide and absolutely LOVING it. Thank you so much for all you do 💕
You always have very good practical mindset tips: 'see it as something you get to do rather than have to do', makes a big difference indeed very true, thank you.
Thanks for this advice ! I’m a beginner and I’ve been stressing out about my workouts bc I see so many suggestions on workouts to do . But now I’m just gonna continue to do the workouts that I do and focus on being consistent
Every video is such an inspiration! Every time I listen something new from you that opens a new door in my brain. Thank you for putting so much effort and love to your videos and for all life lessons you share with us! Keep going ❤️🙌👌👏💪
My setting up for success is I bring a notebook to the gym where I keep a record of all my training in weights and reps, so I don't have to waste time and energy to think or strategize over progressive overload and what I need to do next. I rotate between two different mostly full body workouts. I don't see anyone else bring in a notebook--I know it's kind of old school and it doesn't mean people don't take records in their own ways like notebook on phone or an app--but I enjoy just jotting down everything with a pen really quick.
In her workout program she has it scheduled for cardio 1-2 times per week for 15-20minutes on one cardio machine and another 15-20minutes on different cardio machine so you can go on the treadmill, bike, elliptical, rowing machine. And it is at 65% of your maximum heart rate which can be calculated by doing (220-your age)
You’re a wonderful and genuine person Sophie 💕 you give me so much inspiration and motivation to keep going! Love you and always support you. Thanks for all your contents!
Thanks for this video, staying consistent is my main focus to stay consistent sometimes its the time I don’t have as a busy wife and mom of 3 it’s finding the time what’s short for me.
this is the second video that ive watched of you and i had to comment on how educated your sound AND how beautiful you are. every sentence that you say makes so much sense and the knowledge and mindset you have is so close to what i want mine to be. i also love how your makeup didnt change your features and instead enhanced them in the best way possible.
I love that you mention there's more than one way to be in a calorie deficit. I never thought about it, but it makes sense. I stopped working out because of my qork schedule and gained a bunch of weight despite never having bad eating habits. I'm definitely going to opt for moving more as opposed to eating less 😂
I’m not finished with the video and u might explain it later in the video but I’m curious how you deal with being more hungry by moving more? When I train more often, my body naturally wants more food. If you don’t track anything, and basically do intuitive eating, would you then naturally eat more without thinking about it because your training more? I’m not sure if I’m making sense….. how do u make sure u don’t also increase your calories by accident lol
I think you would have a good idea of what you normally eat so if you have an increased appetite you could just try to imitate that + increase volume (like adding side salads to your meals, having more fruit as snacks etc)
8:57 damn girly 😩 respectfully, you had me rewinding. I admire your hard work and dedication first and foremost, but (and I know you know, as you should) you look fantastic!
Love the way you are moving! You are amazing. Your approach really reminds me mine, and this helps to understand you more and implant improvements in mine is easier.
Do you do make up tutorials? I would love to see a video where you talk about what each item is for and how to use it. I’m terrible at figuring out make up and it would be so interesting to me to hear you talk about it. Regardless thank you for the video. Found it very good info.
Hello. Love your videos. On which days do you exercise your quads/calves, glutes / hamstrings, then your total leg day? Like day 1, day 2, day 3 which leg groups?
I think your success is that you are very organised in your life focus on your goal and you choose nice places and nice gyms for videos very nice best regards from Rhodes in Greece
I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
The most beautiful skin I have ever seen so far. I love watching your videos because they inspire me a lot (especially on my lazy days). Thanks for sharing. 🇧🇷🇧🇷
So happy to see another vid so soon! 😊 I am relatively new to the gym and struggle a bit with deciding on how fast to do an exercise. Does it make more sense to do the "hard" part of the motion reaaaally slow or do the motion faster but adding more weight? May be very obvious to many here 🙈
I'm a beginner and this video was very informational for me ❤ thank you. My plan is to just build my gym confidence and routine and find what I enjoy. So many good fitness trainers here on YT I've been learning from
I am in the "used to lift weights consistently, but took a very long break from it when my gym membership expired at the start of covid" category, so maybe this is my sign to start again. lol
Thank you for sharing, great video and super informative!!! Also love watching you start your morning routine. Can you share with us the face products you are using in this video please. ☺
Hey I’m just really curious. If a newbie trains, ups protein to 150g per day and has a moderate deficient in cals, how much muscle could the approx gain in 8 weeks? I have heard it’s really really hard to gain even one pound of muscle! Love your videos ❤
question: by less volume do you mean less weight so i can recover better and be able to do legs 3x ? this video was lowkey exactly what i needed at this pt with my body
I’m 5’8 and usually weigh 135 and started going to the gym and lifting weights and running and i am now 150! It freaked me out. Yet I look so much thinner…. And fit size 25 jeans. Is 150 lb okay? I wanna look like you!!
I love your videos! and their so entertaining and i feel like you are such a good taker and i feel like i lear a lot from you also you should do a makeup routine in a video
I know you say all the time you aren't a makeup girlie, but I would love a tanning routine! I love you so much Sophie, you got me to start my first bulk keep up the amazing content!!❤❤💕💕
2 videos in 1 week? who am i
😂😂 losing weight and gaining 😂😍👌🏼 something beneficial for everyone
The best 👍
in your muscle gaining phase, do you still incorporate cardio? if so how do u ensure you’re in a calorie surplus if you don’t track anything
❤GOAT
Lfg
Thank you for talking about the priviledge it is to have the time and space to do this type of work consistently. I also shifted my perspective of working out towards a place of gratitude a few years ago and my relationship to working out has never been better. Keep up the good work!
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
10:21 f😢😮😮😮😮😮😮😮eeer
Leg- 3 days/week
Quads and calves
glutes and hamstrings
and 1 full leg day
4-5 exercises per day
If it’s not enough raise intensity and effort 💪
wow. appreaciate the honesty. saying that 12 weeks results are not real, unless you are using a substance, is the most honest thing i've heard from an influencer
But some are true without supstance. Genes and hard work do play role
“I GET to do this!” Instead of “I have to do this” I love that! ❤❤ mentality is a big part of routine and I’m grateful I get to transform my body with discipline.
I just want to say that your videos have helped me in every single stage of my fitness journey!! From wanting to lose weight, to wanting to build muscle, you have helped me so much and I can’t thank you enough!❤️
This is the first time I’ve heard about the mindset of thinking each set is the only one you are going to do so do it a right speed and form. That’s so smart
👆👆👆Dm me on telegram, I have something special for you 🎁🎁🎁. Thank you commenting…..
That’s the only way I get through my workouts tbh! Tricking your mind is powerful lol
VIDEO SUMMARY...
Recomp= Lose fat while building muscle @ same time.
Four scenarios for this:
1. Beginner at the gym
2. Trained individual but took a break from the gym
3. Using performance enhancing substances
4. After a bulking phase for a changed body composition
⭐ Increase movement. Doing this to create the calorie deficit needed for weight loss
⭐ Use your schedule to schedule your workouts for optimal results instead of copying another's workout routine/ schedule
⭐ Design your environment to set yourself up for success ie, 1. Do a split that fits your schedule 2. If training at home put yoga mat out at night, put work out clothes out night before, have food at home that allows you to eat healthy and meet goals. Design your environment so it's easier for YOU.
⭐ Use resistance training to build muscle & cardio for fat loss
⭐ Re exercise and resting and healthy meal, change narrative to "I GET TO do this" instead of "I HAVE TO do this"
⭐ if increased frequency exercising in a week then decrease volume lifting in workout. Why? To allow quicker recovery for muscles
You are a hero, thank you!!!
Thank you for this calm slow explanation for what you’re doing and not just a quick 5min video of a workout without the “behind the scenes” of what you do during a whole cut phase etc. it’s really helpful and really appreciated 🤍💕 And the voiceover with more details and tips is awesome!
I absolutely adore this channel, thank you for talking to us under a calm and intellectual approach. I’m a subscriber forevaaaaa
the way you explain things is just so perfect for my brain! short, simple, clear. THE BEST
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting
It would be awesome if you could do more warmup videos! I have a hard time coming up with different things to keep it interesting, and am not always sure what moves I should focus on to prepare for different workouts.
Just a thought 😊
I am over half way through your full body guide and absolutely LOVING it. Thank you so much for all you do 💕
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting
I love your attitude and perspective on being grateful. ❤
"saying I get to do this instead of, I have to do this." So well spoken. 👏💖
Your workout plan is amazing and so easy to navigate! I love the quick clicks to videos or portions of the plan!! So cool! Great job
Finally someone that isnt counting every calorie etc they eat
You always have very good practical mindset tips: 'see it as something you get to do rather than have to do', makes a big difference indeed very true, thank you.
👆👆👆Dm me on telegram, I have something special for you 🎁🎁🎁. Thank you commenting…..
Thanks for this advice ! I’m a beginner and I’ve been stressing out about my workouts bc I see so many suggestions on workouts to do . But now I’m just gonna continue to do the workouts that I do and focus on being consistent
I love your gratitude mindset. Never thought about using this mindset in the gym. Dank je voor de inspiratie ✨️
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Every video is such an inspiration! Every time I listen something new from you that opens a new door in my brain. Thank you for putting so much effort and love to your videos and for all life lessons you share with us! Keep going ❤️🙌👌👏💪
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The slight wave in your natural hair is so nice 😍
Always brilliant advice and insights, Ive followed your journey from the beginning and I love what you stand for now
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My setting up for success is I bring a notebook to the gym where I keep a record of all my training in weights and reps, so I don't have to waste time and energy to think or strategize over progressive overload and what I need to do next. I rotate between two different mostly full body workouts. I don't see anyone else bring in a notebook--I know it's kind of old school and it doesn't mean people don't take records in their own ways like notebook on phone or an app--but I enjoy just jotting down everything with a pen really quick.
How did you know this is exactly what I was looking for? Thank you for this video!! ❤
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting …..
Can you tell us your cardio routine during this recomp? What time of cardio, how many times a week and for how long? I would just like an idea :)
In her workout program she has it scheduled for cardio 1-2 times per week for 15-20minutes on one cardio machine and another 15-20minutes on different cardio machine so you can go on the treadmill, bike, elliptical, rowing machine. And it is at 65% of your maximum heart rate which can be calculated by doing (220-your age)
@Ryleigh Martin awesome! Thank you so much! Really appreciate that 🥰
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@@ryleighmartin5136pure gold, thank you!
@@ryleighmartin5136 Thanks a lot for sharing🙏
Another one? I'm here for itttt 🥰
This was so good!! Thank you so much and I absolutely love your energy and positive outlook. You go girl! ❤💪🏾
Love this series!!!!!! I’m trying to lose fat and gain muscle too
You’re a wonderful and genuine person Sophie 💕 you give me so much inspiration and motivation to keep going! Love you and always support you. Thanks for all your contents!
Wish my gym was this nice and empty 😫 I’d be there all the time
👆👆👆Dm me on telegram, I have something special for you 🎁🎁🎁. Thanks for your comment….
Thanks for this video, staying consistent is my main focus to stay consistent sometimes its the time I don’t have as a busy wife and mom of 3 it’s finding the time what’s short for me.
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting
this is the second video that ive watched of you and i had to comment on how educated your sound AND how beautiful you are. every sentence that you say makes so much sense and the knowledge and mindset you have is so close to what i want mine to be. i also love how your makeup didnt change your features and instead enhanced them in the best way possible.
Super helpful, realistic advice! I feel better about only doing 3 days in the gym now :) also you're so pretty, you look just like Barbara Palvin!
You have come so far I've been watching your videos for about 6 months now thank you for all the helpful info
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I love that you mention there's more than one way to be in a calorie deficit. I never thought about it, but it makes sense. I stopped working out because of my qork schedule and gained a bunch of weight despite never having bad eating habits. I'm definitely going to opt for moving more as opposed to eating less 😂
I’m not finished with the video and u might explain it later in the video but I’m curious how you deal with being more hungry by moving more? When I train more often, my body naturally wants more food. If you don’t track anything, and basically do intuitive eating, would you then naturally eat more without thinking about it because your training more? I’m not sure if I’m making sense….. how do u make sure u don’t also increase your calories by accident lol
What really helped for me is walking, it’s the only way of cardio that doesn’t make me hungry and I lost 10kg by doing so!
I think you would have a good idea of what you normally eat so if you have an increased appetite you could just try to imitate that + increase volume (like adding side salads to your meals, having more fruit as snacks etc)
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting
Love to watch these videos at the end of my day, learn something new for my next gym day. Thank you so much.
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Those scenarios are not boundaries. I am an advanced lifter and I body recomp everytime I do a bulk to cut to maintenance calories
Loved how this was a fitness and beauty tutorial at the same time!
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
I agree & ❤ when you said 10:27, " I GET to do this..than I HAVE to do this. "
So helpful & your the most perfect human ever! Skin, hair, physique!
Love your videos! Missing your vlogs tho :( but still this one will help me so much! sending love from Serbia!🥰
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You are so gorgeous and so intelligent. I’m so glad I found your channel. I’m learning so much!!
This is the first video I watch for you and I really loved u 💘💘💘💘💘 from 🇸🇦
8:57 damn girly 😩 respectfully, you had me rewinding. I admire your hard work and dedication first and foremost, but (and I know you know, as you should) you look fantastic!
Anyone else surprised by how much time and effort she put into hair and makeup for the gym? 😂
it’s fun and relaxing
THANK YOU
this video is so helpful! also your eyes are so pretty- drop the brow routine please!
I was literally saying to my self how to properly body recomp because my bulk has been ALL OVER. Thanks for this vid ❤
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Can you please talk about how you are feeling through the journey? I feel and look exhausted as I am going through body recomposition.
I love how you acknowledge coming from a place of privilege. That is lovely.
Love the way you are moving! You are amazing. Your approach really reminds me mine, and this helps to understand you more and implant improvements in mine is easier.
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Love how you explain things! ❤❤❤
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting
Do you do make up tutorials? I would love to see a video where you talk about what each item is for and how to use it. I’m terrible at figuring out make up and it would be so interesting to me to hear you talk about it. Regardless thank you for the video. Found it very good info.
Love this body workout vlog so much!!! ❤❤❤
When you click for the thumbnail and stay for the mindset 😅
Yayyy more videos, what a treat ❤️ thank you Sophie
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wow that was a great set up for the hip thrust and I'm definitely trying it this week
I’m curious as to why your gym is empty??
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Keep it up!! Need motivation to get through the weekend
I love you. Your voice is so soothing.
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I love your vidios they are so inspiring. I also love your workouts they are so good and hard. And you are so beautiful and sweet. You go girl.💪🏼😊
A lot of those tips you gave ties in well with the principles of atomic habits
👆👆👆Dm me on telegram, I have something special for you 🎁🎁🎁. Thank you commenting…..
Hello. Love your videos. On which days do you exercise your quads/calves, glutes / hamstrings, then your total leg day? Like day 1, day 2, day 3 which leg groups?
I think your success is that you are very organised in your life focus on your goal and you choose nice places and nice gyms for videos very nice best regards from Rhodes in Greece
How can you not naturally be much hungrier and thus eat more if you are exercising more.. if you're not tracking?
Very helpful advice, personally for me, since I’m trying to start back with working out. Thank you!
Very true all the things you're saying you seem very genuine and you're adorable 😊 enjoying your content hope you get the results you're aiming for ❤
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I grew up in a very primitive, wild, and challenging environment. Every day, people bullied me because of my looks. I had only a few friends, and I treated them poorly because I was unhappy. I directed my aggression and negative emotions toward them, losi
The most beautiful skin I have ever seen so far. I love watching your videos because they inspire me a lot (especially on my lazy days). Thanks for sharing. 🇧🇷🇧🇷
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Great video, but can u also share what makeup you used in this video? I was distracted! ❤ love your tips thank you 😊
Sos una diosa. Seguí informando a la gente!
Thank you so much for explaining everything! It helped a lot!!
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Your hair looks great! Thankyou for your videos!
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So happy to see another vid so soon! 😊 I am relatively new to the gym and struggle a bit with deciding on how fast to do an exercise. Does it make more sense to do the "hard" part of the motion reaaaally slow or do the motion faster but adding more weight? May be very obvious to many here 🙈
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting …..
Well you know the quote "i get to do this than to say i have to do this " really clicked for me too.
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You are such a gem.
Great video, really good information and brought very clear :)
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Your hair looks so nice!
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Absolutely love your videos 🤍
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Much respect to you ❤
Thanks for the video. How much cardio do you do at the gym per week?
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Jammer dat je nooit reageert ondanks ik je altijd graag volg😊😊😊 succes verder! ❤
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I JUST watched you short ♥️♥️😌 abs on point 😌👌🏼
Hello, this is Nathan and u do a great and amazing job on your videos dear
I'm a beginner and this video was very informational for me ❤ thank you. My plan is to just build my gym confidence and routine and find what I enjoy. So many good fitness trainers here on YT I've been learning from
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁. Thanks for commenting …..
Thanks, so much sofie ❤
Great information! Thank you!! ❤
👆👆👆LET'S TALK ON TELEGRAM I HAVE SOMETHING SPECIAL FOR YOU🎁🎁🎁🎁🎁
Hi ! What camera do you use ?the quality is so good 😊
I am in the "used to lift weights consistently, but took a very long break from it when my gym membership expired at the start of covid" category, so maybe this is my sign to start again. lol
Thank you for sharing, great video and super informative!!! Also love watching you start your morning routine. Can you share with us the face products you are using in this video please. ☺
this was so educational! thank you!💜
You are the most inspiring fitness influencer for me! ❤ So thank you for these vids. What type of cardio are you doing?
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Hey I’m just really curious. If a newbie trains, ups protein to 150g per day and has a moderate deficient in cals, how much muscle could the approx gain in 8 weeks? I have heard it’s really really hard to gain even one pound of muscle! Love your videos ❤
question: by less volume do you mean less weight so i can recover better and be able to do legs 3x ? this video was lowkey exactly what i needed at this pt with my body
Since you do 3 leg days and 4 to 5 exercise. How many sets of each exercise do you do?
I’m 5’8 and usually weigh 135 and started going to the gym and lifting weights and running and i am now 150! It freaked me out. Yet I look so much thinner…. And fit size 25 jeans. Is 150 lb okay? I wanna look like you!!
I love your videos! and their so entertaining and i feel like you are such a good taker and i feel like i lear a lot from you also you should do a makeup routine in a video
A person can gain 1 to 2 pounds of lean muscle mass per month. So I 'm very curious what those 20lbs for 2 months are if not fats.
I know you say all the time you aren't a makeup girlie, but I would love a tanning routine! I love you so much Sophie, you got me to start my first bulk keep up the amazing content!!❤❤💕💕
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What all supplements do you take? Do you take creatine?
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