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Sophie Davenport | Online Coach & PT

@sweatwithsophs

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💅🏼 sustainable fat loss, strength & performance
✨ women’s health practitioner (in training)
🧿 your holistic health girly
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let me (re)introduce myself 🥰 by @sweatwithsophs

and just like that, it’s November 🤎

Countdown to my next hyrox is on, 5 weeks to go 🏃🏼‍♀️

Had my first solo pro simulation to see where I’m sitting, lots of autumn walks, and some DIY - productive month 😌 by @sweatwithsophs

calorie deficits have their place but you can’t stay there forever

To get the look you want you need to spend time eating at maintenance, building muscle, fuelling yourself, and getting stronger 💪🏼

Sometimes eating more than seem scary, I’ve been there myself but ultimately you will need to spend time in that phase and not constantly jumping in and out of a deficit

If you feel stuck with your next steps then DM me ‘BUTTONS’ for 1-1 coaching 🍫 by @sweatwithsophs

the ultimate glute day routine 🌶️

Full workout:

DB sumo squats 3 x 15

BB hip thrusts 3 x 8-12 (I always do a warm up set too)

B-stance RDL 3 x 10 each leg

Bulgarian split squat with rotation - 3 x 10
The rotation helps to strengthen your adductors, could really feel these the next day 🥵

Glute medius hip thrust - 2 x 12-15

Cable kickbacks 2 x 10-12

Save and follow for more ❣️ by @sweatwithsophs

the fundamentals 🤓

These are the steps you need to follow to lose weight/ change your body composition / build muscle

It’s easy to get caught out with all the conflicting information online but this is what works and what gets my clients results

Follow the steps and adjust as needed

Follow for more useful fat loss tips 💪🏼

#fatloss #weightloss #womenshealth by @sweatwithsophs

brides who flex 🩵✨

When Laura started with me she wanted to build muscle and lose fat

We started with a structured training programme that focused on her getting stronger, hello 110kg hip thrust 👀

And we worked on her nutrition as a pescatarian whilst still allowing her to fit in the foods she loved 🍪

We didn’t take extremes but she worked hard and she followed the plan - and sometimes that meant adapting to whatever was going on in her life

Being a bride can come with a lot of pressure to look and feel a certain way but Laura showed how showing up for yourself makes you feel your most confident

She trusted me and the process, and the results speak for themselves

Congratulations Laura 🩵

If you don’t know where to start DM me EVOLVE to start your own transformation journey 💌

#bridaltransformation #weddingprep #fatlossjourney #bridetobride #bridetobe by @sweatwithsophs

Maybe you’re guilty of some of these or maybe all.. 👀

Losing weight can seem overwhelming - I get it

But it can be so easy to overlook the basics and put the blame elsewhere

Have you asked yourself these questions recently?

Let me know in the comments 💬 by @sweatwithsophs

are we really having this conversation again???

I remember when I first started going to the gym I was nervous to wear a sports bra on its own simply because of the attention I thought it might bring - and as I got older I thought wgaf I’m going to wear what I want to work out in

Shane Gillis’ comments represent the deep level of misogyny that runs through society. Making a judgment on a woman because she wants to wear sports wear in a gym just shows how a lot of men think women are there for them to look at and approve of. This kind of rhetoric drives the “what was she wearing “ comments.

Wear WHATEVER you want to wear to the gym, because at the end of the day its a safe space for many women, it’s about you feeling good in yourself, confident and comfortable and literally nada about a man’s opinion on it 🙃 by @sweatwithsophs

Unfortunately I don’t have a face that hides my feelings very well 👀

Absolutely no judgment but also no sugar coating happens around here 💅🏼

Reaching your goals doesn’t come with a million complicated rules around exercise and nutrition, it is based around you with fundamentals - so it feels doable and not like you want to start over every Monday

Accountability, understanding and always a fun is my approach when it comes to coaching 🤝

Join the team by filling out an enquiry form (in my bio) 💪🏼 by @sweatwithsophs

It’s time to speak up by @sweatwithsophs

The most common food tracking mistakes I see as a coach (and some I’ve made myself!)

If you can track your food accurately (not perfectly) it will make your life 1000x easier when it comes to fat loss, weight loss, building muscle, and body recomp

Knowledge is power, especially when it comes to nutrition. It’s so easy to underestimate what you’re having, I think tracking is a great way to learn about whats in your food and what portion sizes look like

It’s not about obsessing over every macro - your relationship with food is key but the more you know the easier it will be!

Have you ever done any of these? Let me know in the comments 🤭 by @sweatwithsophs

Oh sure you have honey 🤭

We almost forgot to finish this 😂🍾 promise I’ll resume to non wedding content soon x

#bridedress #weddingday by @sweatwithsophs