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Sofia | Personal Trainer and Nutrition Coach

@sofitbysofia

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followers

753

following

General Manager @clubpilates
WBFF Bikini Athlete
📍Toronto
Dm for training inquiries 📩

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right where i need to be •

#fitnessjourney #fitmodel #wbff #onlinecoach taken in South Beach, Miami, Florida by @sofitbysofia

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6 months ago

living life without fear 🤍

show: @wbffentertainment
coach: @fitwithrima
posing: @_fit.queen
hair: @hairglambyamanda
makeup: @thinkjennmakeup
bikini: @magicbikinis

Thank you for all the love and support throughout this amazing journey ✨ the best has yet to come 🧚🏼 taken in Orlando, Florida by @sofitbysofia

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5 months ago

6 months ago, my goal was simply to complete a HYROX solo and see how I compared to my mixed doubles race last year.

I wanted to become a better runner (mission accomplished 🥹 ) and it wasn’t until about a month ago that sub 90 even became a goal.

I knew if I wanted it, I had to be smart from the start. Stay controlled, trust my pacing, and get faster as the race went on instead of burning myself out early.

1:27:16 on the clock 🤍

BUTTT, I was DQ’d after mistakenly completing only one lap of the farmer’s carry instead of two, so my result won’t live on the leaderboard (Learn from my mistake!!). Definitely a tough lesson to learn, but it doesn’t take away from how proud I am of the race I ran.

Goodluck to all of you athletes out there this weekend ⚡️

#hyrox #hyroxtraining #workout #running #proud taken in Toronto, Ontario by @sofitbysofia

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13 days ago

my version of fun ☺️

#hyrox #hyroxwomen #torontolife #fitnesslife

lesson learned: count. your. laps. don’t rely on the judges !!

this station was super smooth 💁🏽‍♀️

almost got penalties for toes on the white line 😅

getting in the groove 🪩 taken in Toronto, Ontario by @sofitbysofia

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12 days ago

8 days out !! are we ready ? 🤑

#running #hyrox #torontolife #fitness #athlete taken in Toronto, Ontario by @sofitbysofia

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22 days ago

the mind can be the most powerful or the most limiting thing we have ✨

#wbff #wbffbikini #fitnessmodel #fitnessmotivation #fitnessjourney by @sofitbysofia

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4 months ago

Imagine committing to something so fully that your life starts to align around a single goal.
Instead of just envisioning the life you want… you go out and build it.

We are far more capable than we give ourselves credit for.
The biggest limitation is rarely strength, it’s the mind, and the courage to take action.

Let this be your reminder, you are capable. Of more growth. More discipline. More consistency.
Of going after whatever lights your soul on fire. 🤍

This isn’t just a hip thrust transformation.
It’s proof of what happens when the mind overcomes its own limiting beliefs. ☁️

90lb -> 360lb

#transformation #fitness #mindset #gymgirl #consistency by @sofitbysofia

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9 months ago

The very highly requested what I eat in a day is here💃🏻

every day looks a little different, but we try to keep protein in every meal that I eat. I try to eat every 3 to 4 hours as that’s what I’ve realized makes my body feel best. I try not to go many hours without food because I noticed my hunger levels spike, which then causes me to eat whatever is in sight in that moment. And that is just not great habits for the goals that I have right now. I am currently training for my first bodybuilding show which is in April so my foods look a little bit different, we’re actually incorporating more food now as I’m in a slight build phase. But nonetheless, I don’t stick to a meal plan. I eat foods that make my body feel good not leave me super stuffed and sluggish, actually fuel my body for what I need it to do that day and of course incorporate a sweet treat daily because I put my mental health first.😊

If you have any questions about how much you should eat for your goals~ full out the intake form in my bio for nutrition coaching and we can chat 💌 by @sofitbysofia

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10 months ago

Most people never get lean because they skip these simple things

1. Structured nutrition: not randomly guessing portion sizes. Every bite was calculated, every sip tracked, macros adjusted weekly based on how my body was changing.

2. Progressive overload: Training with purpose, not just trying to break a sweat. Tracking lifts, and improving either weight, reps or control weekly.

3. Discipline > motivation: I didn’t rely on how I felt. I showed up and executed even on the days I didn’t want to.

It’s not complicated…but it doesn’t require consistency.

If you’re training hard but not seeing real definition, you’re likely missing one of these.

DM me “LEAN” or apply via link in bio if you need help getting there💌

#bodyrecomposition #leanphysique #fatlosstipsforwomen #onlinefitnesscoach #transformyourbody taken in Toronto, Ontario by @sofitbysofia

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6 months ago

and just like that,
after about 6 months of dedication
the day is here ✨ @wbffentertainment
thankful and so blessed 🤍

#wbff #wbffdiva #wbffbikini #wbfffitnessmodel taken in Orlando, Florida by @sofitbysofia

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6 months ago

with every breath, we find purpose. ✨
with every breath, we awaken our power.

through movement, we return to ourselves —
we find our centre, we find our peace,
and in that stillness, we touch something greater. 🌙

together, we move with intention, we flow with heart.
we ground into the earth 🌿 and lift into freedom. ☁️

this is more than just movement.
this is the soul remembering its own rhythm.

a place where breath and body meet,
where energy flows without force,
where we are free to just be — present, alive, and whole.

welcome to our magical place. ✨

#vinyasaflow #soulfulmovement #magicalplace #mindfulliving #movewithpurpose taken in F45 Training New Toronto by @sofitbysofia

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a year ago