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Sofia | CPT, GFI

@sofmariec

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DENVER, CO 📍💌
lifting, life, balance 👟
keeping the gym simple

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If you think is for you, it just might be 🤝 Here to show that you can live a balanced life while still being disciplined and proud of the way you live by @sofmariec

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an hour ago

New quarter, New programming!!

Tried this one out the other day and my legs are still barking at me (in the best way). Splitting your lower body into push and pull sessions lets you work your quads and hamstrings a little more intensely since they have more time to recover each week. Happy lifting!! 🤎🍂 by @sofmariec

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a day ago

Winter (arc) is coming…

Here are 2 ways to plan for it whether you have a specific goal in mind or just want to become the best version of yourself for 2027. I got this, you got this, let’s do this 🔐 by @sofmariec

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3 days ago

If I heard this 5 years ago I would’ve saved myself a lot of stress, overtraining and thinking, and injuries!!

Happy lifting ☄️🌟❤️‍🔥 by @sofmariec

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4 days ago

FULL LOWER BODY ❤️‍🔥🌶️

I normally split my lower body days into a push and pull but I was not feeling great last week and decided to do one shorter lower body day instead. A good reminder that sometimes life happens and that’s okay!! Do what you can to adapt (my legs definitely did because MAN were they sore after)

Happy lifting!! by @sofmariec

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9 days ago

Working 40 hours a week in an office on top of commuting was definitely an adjustment from being a trainer at corporate gyms, but making the small changes laid out have made the biggest difference to maintaining a healthy lifestyle.

Changes worth mentioning:

- I have the same workout split each week, but I’ll adapt it to how my schedule is looking. For example, if I have a networking event Wednesday night, I’ll be sure to make that my off day and do my lifts on other days. This makes sure I’m not having reasons to skip a workout.

- I save my longer lifts for weekends. This usually means I am hitting an intense leg day Saturday or doing cardio and core after my upper body day on Sunday

- Meal prepping for only 2-3 days has been GAME CHANGING. Power to anyone that can eat day 5 meal prep, but I find I usually don’t want food I made by then and will order out instead. This helps me stick to eating my food while keeping it fresh and varied

- Walking during lunch has been such a mental refresh on top of a physical one. I easily clear a mile in under 30 minutes and it lets me take a sec to breathe or call someone I love

- Prepping basics on Sundays such as chopped veggies, rice, chia seed pudding, and fruit has made cooking and snacking after work so much easier and efficient

Hope this helps anyone struggling with trying to do it all and prioritize their health while being away from home a lot!! You got this 🍓💌🍎🗓️ by @sofmariec

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10 days ago

SATURDAY 🍂🎃

I absolutely love starting off weekends with slow mornings and a heavy lift so I can have fun the rest of the day and not worry about routine as much. Hope you had a balanced, restful weeekend!! by @sofmariec

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13 days ago

BARBELL HIP THRUSTS |

The absolute motherload for gains that can also cause serious injury if not done correctly. To make sure you’re doing this right, focus on a few key items:

- Place the bottom of your sports bra line at the edge of the bench
- Keep your chin tucked the entire time
- Focus on driving your midsection down instead of your glutes to avoid arching your back
- Take it slow on the way down, and POWERFUL on the way up, pushing through the heels
- Inhale down, exhale as you push up
- Engage your core like you never have before

Happy lifting!! 🖤👻 by @sofmariec

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16 days ago

When life gives you insomnia turn it into a morning your ideal self would do??? Safe to say I survived the day but need one to recover now 🫣 One day I’ll become a morning gym girl !! by @sofmariec

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17 days ago

So you want to grow but feel lost or like you’re not making progress…I got you 🙂‍↕️

Below are a few solutions to things you might be doing that have helped myself and clients see results that are easy to implement and fit into anyone’s life ⤵️

• Strength train lower body 2x a week…not 3 (sorry 🫣). Too often I see beginners spamming leg days hoping that more training means more gains when that is notttt the case. Giving your lower body enough rest allows you to actually push your lifts to your limits, recover, and get stronger instead of constantly feeling burnt out.

• Focus on adding in low intensity cardio like walks, not full out runs. I love a good run (sparingly ;)) and think it’s beneficial for so many reasons. Buttt (get it) if your main goal is muscle growth, add in those hot girl walks. Walking relies more on burning through fat stores, while higher intensity uses more of your carb storage, which we need to have better lifts. Speakong of carbs…

• Focus on CARBS, not just obsessing over protein. Yes, protein is important, but carbs are not the enemy. You need them to have the energy to get through heavy lifts, and being scared of carbs can make it so much harder to properly fuel your body. They can be found in so many things and have been one of the biggest factors for my own growth.

If you are still feeling stuck, give me a DM!! I know how frustrating it can be to feel confused on how to reach a certain goal, and I want everyone to be able to grow, get stronger, and feel balanced and confident doing it 🩶 by @sofmariec

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19 days ago

A day full of long walks, working glutes and hammies, and preparing for a week in the office 🍂🫶 by @sofmariec

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20 days ago

DEFICIT CURTSY LUNGES

Why they are fantastic for glute growth and deserve a spot in your lower body programming:

• They’re unilateral, so each glute has to work independently instead of letting your stronger side take over. This helps with imbalances and gives your core some work too

• The diagonal step gives your glutes a different angle to work from while also working on your hip stability. This different plane of motion helps challenge your body in a way other than moving just forward/backwards and sideways, which is important to add into your lifting routine

• The diagonal step also gives your glutes a larger stretch, helping your muscle get more work on the push up (so more GROWTH). This is even more compounded by standing on a plate, which gives you even more range of motion 🤏

This is such a good one to throw into your routine once you’ve built a solid foundation with lifting and want to switch things up a little. I love adding this into my programming when focusing on building the glutes, especially that upper and outer glute fullness, while also challenging balance and stability.

Happy lifting!! 🌞💛🙂‍↕️ by @sofmariec

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23 days ago