@sophactivelife on Instagram have full name is Soph Allen. Here you can discover all stories, photos, videos posted by sophactivelife on Instagram.
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NEW YOUTEWB (also YouTube) is LI1|iVE for the week 😱🎥 youtube.com/sophactivelife it’s a vlog style tube showing you how I track calories when I eat out.. and the aftermath of me eating out 🤰🏼😅 #iaintaquitter go check it, and while you’re there be a doll and subscribe - I upload every Tuesday 😊 tysm x
There IS a right time to diet
When people choose to diet and lose fat, often it comes from a negative headspace (I don’t like how I look therefore I will diet). This was me when I first started dieting, it can be a great motivation tool actually.. HOWEVER there IS a right and a wrong time to diet which is a question that can be overlooked.
When NOT to diet:
✖️ you have a negative relationship with food (trust me, it’s really hard to fix from a deficit) ✖️your calories are already low (varies person to person but anything around 1500 and under isn’t ideal) ✖️ you’ve already spent a large portion of the year dieting (our bodies actually hate dieting, so I like them quick and nasty - the more time we can spend at maintenance the better, for our energy, mind & hormones) ✖️ your life is super stressful, prioritising sleep, rest and recovery will be hard (this is an integral part of a successful dieting phase - if you’re gonna be stressed, overworked and not sleeping.. the diet will suck even more than it already is going to) ✂️✂️
It’s Monday and I never post selfies and I feel weird about it but here’s one anyway 👼🏻 hiiiii
Also - I’ve always avoided things I’ve felt I was bad at, but recently I’ve stepped up and made an effort to ‘adult’. One of those things is finances.. omg I’m so bad at it BUT I’m gonna stop saying I’m bad at things and start making an effort to learn. Especially bc running your own business requires you to be savvy with $$ so, if you’re avoiding shit cause you think you’re bad at it, my advice is to find someone that knows it, absorb everything you can from them to get your base up to scratch then do your own research!
I did the same with make up (so bad at being a girl I swear), but I soaked up everything I could from my MUA @smickmakeup and have been binge watching YT tutorials and now I’m getting better! 😊
You’re not going to accidentally get better at things, I’ve spent heaps of money on my education for training and nutrition and THAT IS HOW YOU LEVEL UP! 🤓 HAPPY MONDAY! @train.withsoph be launching dis week YAY 🧚🏻♂️🧚🏻♂️🧚🏻♂️
Yo! 50% off all programs only gonna be live for a few more days before they gone for good 💥💥💥 link in bio if you wanna take advantage of my brain - aka how I train, eat, meal plans, dieting, building muscle, ya know my jam 🥰🥰 ilysm to all the babes who’ve joined and will be starting Monday! 👼🏻👼🏻👼🏻
My physique goals rn and why I’m in a building phase (surplus of calories) is so I can create more shape w my body. I want big legs, a nice round booty that sits perky, to keep my waist snatched and decrease a little size in my arms.
Eating in a surplus and training the way I do isn’t just for ‘body builders’ or ‘competitors’ it’s for anyone wanting to make a life long change to their physique.
My current condition isn’t even a strict or a restrictive way of living. If you guys watch my stories, then you see I really live my Boujeest life : dinners out, cookies & donuts most Fridays, I don’t live in the gym (I train 4-5 days a week for an hour), no cardio.
Ofc it takes time and previously built muscle, but so many people go into a structured surplus and ram in more calories than warranted and don’t train effectively or even track their weights and reps to ensure that extra food is being used to get stronger 💪🏼💪🏼 there is an art to this. ***DON’T FORGET*** my current programs are having the BIGGEST sale before I remove them from my site for good 50% OFF EVERY PROGRAM! Link in bio to check them out 🥰🥰 so many of you starting on Monday together!
My hairpin says ‘Queen’ but my heart says ‘donuts’ so I decided to build a donut empire and so far I’m at a net loss bc I keep eating them all but hey, my ass has never looks juicier 🍑. On a less funny but equally as exciting note, being the Queen of my own empire was never something I visualised for myself until recent years. I put myself in a box 📦 and sealed it, whilst my potential lay outside - “I’m not a boss, I can’t build a business, who am I to help people?” Wrong questions boo, wrong questions.
Anyone can achieve their dreams if they work relentlessly, are open to failing and give a shit about what they’re doing. Somehow, against my own imagination, I became one of these people and next week I’m launching @train.withsoph to those that have registered their interest via the link in my bio (last few days to register for a lifetime discount and first access) 💥💥
GAINING WEIGHT 💥
Comparing these photos, my initial thought was.. wow my glutes (second pic) have really packed it on 😂😅🍑 I miss being lean... then I realised being that lean was actually fucking painful because I was low energy, hungry and tired. All the glamorous shit that no one tells you about dieting 😂 there’s a time and a place for it, it’s great to get you to achieve your goal, it’s amazing if you’re able to maintain it once you get there (albeit a reverse diet is pretty hard..). But it’s just so weird that my first thought it is that I need to be back there when I’m 100 x happier where I am now.. luckily I’m aware and I snapped myself out of getting sucked into purely the visible side of things.
Also remember wherever you are, or whatever point you’re at, isn’t forever. If you wanna lose fat, do a diet phase for a bit, if you get over it and your priorities shift, go back to maintenance.. there’s no rules around this, it’s your life, your body. Your priorities change, so too can your goals and nutrition. I’ll be dieting again next year at some stage, I’m in no rush.
My 1 constant is that I always give 110% in the gym, my training is what’s enabled me to gain 4kg and still have a strong, lean body 💪🏼 the majority of my food choices are wholefoods that fuel my sessions and I’m a lot more flexible with eating out and not tracking everything that I eat. It’s a very nice place to be 🥰
Things I always get asked:
No set macros, as long as I hit minimum 140g protein
5 training sessions a week
3 x lower body
2 x upper body
10k daily steps 💖💖
Do ‘mum shorts’ count if your child is a business? Because today was a career high for me - the conception of @boujeefridaypodcast and delivery of @train.withsoph (ok something huge happened today that I can’t share till next week but Z O M G guys.. so high on life and cookies rn 🍪) 😭🥰
Ever say you were going to do something and then take no action to pursue it?
Me.. until I started surrounding myself with the kind of people who made me level up 🙌🏼 I’ve spoken about doing a podcast before, it was a 2020 goal for my brand.. so last #BoujeeFriday @matilda_murray_ and @kingdonn_ and I were chatting in the office, and decided we’d start one together so.. a week later we have all the gear, microphones, a sound interface (wot), podcast name @boujeefridaypodcast and cover photo and we’re recording our first episode today like.. what is life. That wasn’t rhetorical.. life is what you make it, and we’re making shit happen @boujeefridaypodcast coming soon! 💖
HEAVY lower body/ quad dominant session 🔥
Like every week, my goal is to increase by either reps, weight or technique. The focus of this program is weight, so my rep ranges are a bit lower. The rep ranges aren’t set, they’re determined by my performance. I’m meant to be working 2 reps from failure, so I’m not going all out, but pretty close 👑. I’m keeping the same weight across all sets rather than increasing or decreasing as I go. Reps will decrease given fatigue accumulation from previous sets okiii enough program chat from me:
A. Low Bar Squats (quads)
3 sets x 75kg
B1. DB Bulgarian Split Squats (glutes)
I used 20kg in each hand
B2. Single Leg Curl (hamstrings)
3 sets x 20kg
C. Leg press (quads)
3 sets x 153kg (don’t forget to include the machine weight, this one weighs 53kg, it should say somewhere on the machine)
D. Seated Leg Curl (hamstrings)
3 sets x 70.5kg
These weights and reps are specific to where my strength is at, set your own standards for how heavy you’ll be lifting 💪🏼💪🏼 ps you can see how hard I’m working by my facial expressions 😂 really have to psych myself up for my workouts cause I know how heavy I gotta lift.
Wearing @staxlivin use code SOPH10 for a discount x
Do you reckon anything you’ve done has been wrong or right.. or has it all just been things that have contributed to your progress as a human.
Do you ever get to a point and be like ‘ok yeah I’m done, I can stop now’? I feel like we always strive for progress, whether it’s with life goals, business/ career, physique or relationships.
You’ve probably all heard the saying ‘it’s not about the destination, it’s about the journey’, which is totally up to the individual because we’re the writers of our own lives. But finding joy in any process has been the key to finding happiness for me.
Coming out of my diet phase and into my building phase and watching my body change so quickly has been amazing in seeing myself, my essence and who I am remain exactly the same. It’s shown me that no matter what is happening externally, I am still me and that’s what matters the most.
I hope this caption gives you a little bit of a reminder that no matter what you’re doing, you will always be you, and you are always enough exactly as you are 💖
MY BIGGEST SALE EVER! 50% OFF ALL PROGRAMS - link in bio! 💖🥰 I’m only doing this for a limited time only until I remove all my OG programs from my website and swap over to my new website :) SO BE QUICK.
I honestly have so much love for these programs I created, they’re such fun workouts and my girls have had some KILLLER results following them. So proud of you all. Happy hump day 🍑 @muscatmediacreative capturing my good side ;)