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Sof

@sofwithaf

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It’s Sof not Soph
ADL | AUS
Our safe space for gym content
🌸 Email: [email protected]
🌸 TikTok: Sof.not.soph

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Do you want to be smaller, or do you want to be faster? 🏃🏼‍♀️

The harsh reality of running

If you want to get faster, run further, and stay injury-free, you might actually need to gain weight.

Because performance needs fuel.

Too many runners (including myself) chase being lighter at the expense of recovery, strength, and longevity.

If you’re getting into running purely to lose weight, you might need to rethink your goal.

#RunningTips #WomenWhoRun #RunCoach #RunningCommunity #HalfMarathonTraining by @sofwithaf

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4 months ago

Why ditching the band could be the key to your first unassisted pull-up 🚨

#pulluptraining
#firstpullup
#girlswholift
#gymgirls
#fitnesstips by @sofwithaf

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4 months ago

65kg > 53kg

It’s been about 5 years and 12kg since the first video was taken… since then I’ve completely changed my lifestyle.

It was never about a diet or doing anything extreme, just small practical changes that I can actually sustain and apply to my daily life. Maintaining a healthy body shouldn’t feel like work, it should feel good.

You can even see how much inflammation I was previously carrying in my skin.

In the words of @higherupwellness ‘it isn’t easy but it is simple’

#LifestyleChange #HealthyHabits #WellnessJourney #FitnessJourney #fitnessmotivation by @sofwithaf

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4 months ago

Just gotta keep on keeping on and trust your gut sometimes

#personalgrowth #growthmindset #selfdevelopment #inspiration #motivation by @sofwithaf

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3 days ago

How to stay lean whilst traveling 101

Coming from someone that currently travels at least twice a month

#FitnessTips #HealthyHabits #TravelFitness #FatLossTips #FitnessJourney by @sofwithaf

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4 days ago

Truthfully, this is the hardest time of the year for me.

You’re starting to wear less as the weather warms up, but you’re still wearing the winter bulk while trying to build the summer body…

Just a gentle reminder that the small changes do summate. Keep doing the little things now and they’ll add up!!

#bodyrecomp #fatlossjourney #fitnessjourney #girlswholift #fitnessmotivation by @sofwithaf

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6 days ago

4 weird signs I get when I’m in a calorie deficit and losing fat… without checking the scale

1. I’m thirsty… ALL the time
When you’re in a deficit, you’re often eating less food and potentially fewer carbs. Your body stores carbs as glycogen, and glycogen holds onto water. As glycogen gets used, some of that water goes with it.

2. My lips are weirdly dry
Less glycogen = less water being stored alongside it.

3. I’m not waking up starving
If your meals are higher in protein, fibre and food volume, they keep you fuller for longer and can increase satiety signals, while reducing hunger signaling.

4. My clothes are getting looser but the scale hasn’t moved
You can lose body fat while gaining or maintaining lean tissue, and your body composition can change without a big change in total body weight. Plus, water, glycogen and food in your digestive system can easily mask small changes on the scale. So your jeans can be telling the truth before the scales catch up.

Let me know what weird signs you experience???

#FatLossTips #WeightLossJourney #CalorieDeficit #FitnessTips #BodyRecomposition by @sofwithaf

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17 days ago

Input = output..

A gentle reminder to myself as I enter into another cut

#gym #girlswholift #gymgirl #cablecrunches #abs by @sofwithaf

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14 days ago

If you’ve ever wondered what a weekly shop looks like when you’re in a cut… here it is. And yeah, it ain’t cheap 🥲

#caloriedeficit #fatlossjourney #highprotein #whatieatinaday #groceryhaul by @sofwithaf

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18 days ago

They call me trapzilla

#triceps #traps #overactivetraps #gymgirl #relatable by @sofwithaf

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19 days ago

I might leave this one to the professionals..

#highproteinrecipes #proteincookies #cooking #lowcaloriecookies #gymgirl by @sofwithaf

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21 days ago

A few years of difference and a lot of small changes

#gymgirl #girlswholift #gymmotivation #beforeandafter #selfimprovement by @sofwithaf

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23 days ago