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Energy boosting, pre-workout smoothie recipe (low-inflammation friendly),🥤putting my new @ninjakitchenau Stealth IQ Blender to the test. I’m not about a lumpy smoothie and coming into the warmer months (if Melbs ever gets the memo), it’s frozen smoothie season. Can’t wait to create more delicious smoothie recipes, it’s crazy how much more excited I get about cooking/ creating recipes when I have products that make that process easier and fun. Recipe: 1/2 frozen banana 1 scoop protein powder 250ml almond milk 1 shot of coffee 1tbs peanut butter Handful of ice 333 calories | 25g protein If you’re in the market for a blender, I strongly STRONGLY suggest getting the Ninja Stealth IQ Blender, so far I’ve made the silkiest smoothies, pesto, chimichurri, and sliced vegetables with more ease than my tired old blender that was collecting dust. #ad #paidpartnership #NinjaStealthIQ
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sopheallen
Energy boosting, pre-workout smoothie recipe (low-inflammation friendly),🥤putting my new @ninjakitchenau Stealth IQ Blender to the test. I’m not about a lumpy smoothie and coming into the warmer months (if Melbs ever gets the memo), it’s frozen smoothie season. Can’t wait to create more delicious smoothie recipes, it’s crazy how much more excited I get about cooking/ creating recipes when I have products that make that process easier and fun. Recipe: 1/2 frozen banana 1 scoop protein powder 250ml almond milk 1 shot of coffee 1tbs peanut butter Handful of ice 333 calories | 25g protein If you’re in the market for a blender, I strongly STRONGLY suggest getting the Ninja Stealth IQ Blender, so far I’ve made the silkiest smoothies, pesto, chimichurri, and sliced vegetables with more ease than my tired old blender that was collecting dust. #ad #paidpartnership #NinjaStealthIQ
Going through a break up at 32 (a few weeks before turning 33) had me feeling like an absolute failure. I thought at this age I ‘should’ be with my forever person, I ‘should’ be married or engaged and living with the guy. I shouldn’t be going through a break up. And at this age, are there even any good single guys available let alone ones that meet the standards I dreamed of (that I was told were too high)? These were all questions I battled faced. I worked so hard to be ok as just me. I booked solo trips, spent a lot of time alone, tried new hobbies, dated, read, did therapy, worked hard, started meditating, sat in silence, made a witchy spirit manifestation jar, hung with friends and fam - yet I still always wished to share my life with a romantic partner. I hate the saying ‘you’ll find the when you stop looking’. I never stopped seeing opportunities or wondering if ‘this was him’, because it was what I wanted. You try telling someone with a goal to stop thinking about it, as if that’s helpful. Like we should feel shame for wanting to find love and actively seeking it. Guess what, I met someone perfect for me whilst looking and being intentional about it. Was it a surprise? Yes. I’m glad my relationship started in my 30s. I feel better equipped to communicate healthily, make decisions that align with my values, and navigate the relationship dynamic and our lives together. Skills I don’t have until later in life. Had settled on the last relationship, I’d never be where I am now. That thought gave me comfort when everything felt scary, unknown and hopeless 💕
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sopheallen
Going through a break up at 32 (a few weeks before turning 33) had me feeling like an absolute failure. I thought at this age I ‘should’ be with my forever person, I ‘should’ be married or engaged and living with the guy. I shouldn’t be going through a break up. And at this age, are there even any good single guys available let alone ones that meet the standards I dreamed of (that I was told were too high)? These were all questions I battled faced. I worked so hard to be ok as just me. I booked solo trips, spent a lot of time alone, tried new hobbies, dated, read, did therapy, worked hard, started meditating, sat in silence, made a witchy spirit manifestation jar, hung with friends and fam - yet I still always wished to share my life with a romantic partner. I hate the saying ‘you’ll find the when you stop looking’. I never stopped seeing opportunities or wondering if ‘this was him’, because it was what I wanted. You try telling someone with a goal to stop thinking about it, as if that’s helpful. Like we should feel shame for wanting to find love and actively seeking it. Guess what, I met someone perfect for me whilst looking and being intentional about it. Was it a surprise? Yes. I’m glad my relationship started in my 30s. I feel better equipped to communicate healthily, make decisions that align with my values, and navigate the relationship dynamic and our lives together. Skills I don’t have until later in life. Had settled on the last relationship, I’d never be where I am now. That thought gave me comfort when everything felt scary, unknown and hopeless 💕
Over 30 days and eating this way has changed so much for me. Comment ‘guide’ for my free 7-day eBook sharing the guidelines for nutrition, movement, habits, and supplements x Energetically: I have more energy, it’s more stable through the day, and right now when I’m working more than ever I’m surprised this is the case. Mentally: I feel more focussed, & productive. I’m also really proud of myself for committing to this and allowing this experience to influence my nutrition approach ongoing. Physically: I’ve lost 2kg, some fat, some water. Yes I’m in a deficit (unintentional), but even the last one I did took 8 weeks to see as much progress of this, took more energy from me, and I fluctuated heaps on the scale from water/ inflammation which I now don’t see as aggressively on the scale. Initially this was going to be a 4 week thing. But now I’m so hooked on how I feel and how my body has responded. I’ll be slowly reintroducing some things (Greek yoghurt, honey, dates) one at a time to make sure this approach is sustainable for me ongoing. The goal was always an 80/20, but now more like a 90/10 with 90% of my diet making up this way of eating and 10% allowing for meals out/ occasions.
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sopheallen
Over 30 days and eating this way has changed so much for me. Comment ‘guide’ for my free 7-day eBook sharing the guidelines for nutrition, movement, habits, and supplements x Energetically: I have more energy, it’s more stable through the day, and right now when I’m working more than ever I’m surprised this is the case. Mentally: I feel more focussed, & productive. I’m also really proud of myself for committing to this and allowing this experience to influence my nutrition approach ongoing. Physically: I’ve lost 2kg, some fat, some water. Yes I’m in a deficit (unintentional), but even the last one I did took 8 weeks to see as much progress of this, took more energy from me, and I fluctuated heaps on the scale from water/ inflammation which I now don’t see as aggressively on the scale. Initially this was going to be a 4 week thing. But now I’m so hooked on how I feel and how my body has responded. I’ll be slowly reintroducing some things (Greek yoghurt, honey, dates) one at a time to make sure this approach is sustainable for me ongoing. The goal was always an 80/20, but now more like a 90/10 with 90% of my diet making up this way of eating and 10% allowing for meals out/ occasions.
I’m 36 here’s what I wish I knew 10 years ago: ❤️‍🔥Everything feels like a rush - a rush to get the dream body, climb the corporate ladder, make a certain amount of money, buy the car, find your life partner. This pressure means it can be hard to determine if what’s in front of you is right for you or just the fastest way to check a box. Slow down, know yourself well enough to know if the decision supports who you want to be. ❤️‍🔥Stop living in a deficit - this isn’t the way to stay lean. It’s the way to get lean, but it’s not a lifestyle. You need to learn how to maintain that body on higher calories. ❤️‍🔥If your physique costs you your peace, flexibility, meals out, a social life, food fear, and your period, it’s not the right physique for you. Maintaining a strong, healthy body takes work, but it should add to your life, not detract from it. ❤️‍🔥Weight train, give a fuck about getting strong (no it won’t make you bulky). It’s an investment into your longterm health bc the cost of being weak, having poor coordination, and minimal muscle mass will likely mean assisted living ❤️‍🔥Exercise regularly - because you’ll build more self-belief by proving to yourself that you’re capable of doing hard shit. This can also be done through other tasks outside your comfort zone (solo travel, public speaking, dating etc) ❤️‍🔥Go to therapy, read self-development books, journal, mediate - get closer to knowing who you are it’s the fastest way to live a meaningful and aligned life ❤️‍🔥One of the most important decisions you’ll make is who you decide to share your life with, don’t settle, and while you’re at it, become the kind of person you would want to date - it goes both ways. ❤️‍🔥Learn how to take accountability, a victim mindset where you blame every bad thing that happens to you on external things doesn’t help you. It just holds you back from progressing. ❤️‍🔥Learn about food, don’t avoid vegetables, you’re not a child, eat enough protein, not bc you’re a gym bro but bc you realise how important building muscle is, and don’t subscribe to carb s
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sopheallen
I’m 36 here’s what I wish I knew 10 years ago: ❤️‍🔥Everything feels like a rush - a rush to get the dream body, climb the corporate ladder, make a certain amount of money, buy the car, find your life partner. This pressure means it can be hard to determine if what’s in front of you is right for you or just the fastest way to check a box. Slow down, know yourself well enough to know if the decision supports who you want to be. ❤️‍🔥Stop living in a deficit - this isn’t the way to stay lean. It’s the way to get lean, but it’s not a lifestyle. You need to learn how to maintain that body on higher calories. ❤️‍🔥If your physique costs you your peace, flexibility, meals out, a social life, food fear, and your period, it’s not the right physique for you. Maintaining a strong, healthy body takes work, but it should add to your life, not detract from it. ❤️‍🔥Weight train, give a fuck about getting strong (no it won’t make you bulky). It’s an investment into your longterm health bc the cost of being weak, having poor coordination, and minimal muscle mass will likely mean assisted living ❤️‍🔥Exercise regularly - because you’ll build more self-belief by proving to yourself that you’re capable of doing hard shit. This can also be done through other tasks outside your comfort zone (solo travel, public speaking, dating etc) ❤️‍🔥Go to therapy, read self-development books, journal, mediate - get closer to knowing who you are it’s the fastest way to live a meaningful and aligned life ❤️‍🔥One of the most important decisions you’ll make is who you decide to share your life with, don’t settle, and while you’re at it, become the kind of person you would want to date - it goes both ways. ❤️‍🔥Learn how to take accountability, a victim mindset where you blame every bad thing that happens to you on external things doesn’t help you. It just holds you back from progressing. ❤️‍🔥Learn about food, don’t avoid vegetables, you’re not a child, eat enough protein, not bc you’re a gym bro but bc you realise how important building muscle is, and don’t subscribe to carb s
1. I no longer train 6-7 days per week - 3 is enough to maintain/ grow muscle and recover sufficiently from 2. I no longer do any HIIT in my routine (or I’ll include it IF I’m well rested/ not overly stressed) 3. I no longer train close to failure - my CNS couldn’t recover from this intensity so I had to drop it 4. I no longer include more than 5-6 exercises per session - instead of adding more, focus on giving more effort to less 5. I no longer skip my warm ups - preparing my body for the work ahead to reduce injury 6. I no longer exclusively weight train - yoga, pilates, and other forms of movement can support your nervous system and still contribute to your goals 7. I no longer stack intense workouts back to back - I need to rest properly between sessions to allow my body to recover 8. I no longer force myself to do specific sessions just because they’re part of the plan if my body is under-recovered, sore, or in a part of my cycle that requires me to slow down/ take it easy 9. I no longer ignore pains/ aches/ soreness hoping they will go away - I modify my sessions + recovery to work with my body instead of push through 10. I no longer believe injuries are just from poor technique, but also an overloaded nervous system - see point below 11. I no longer consider my training as a separate part of my overall life stress - stress accumulates and training should factor this in and adapt to your current energy 12. I no longer neglect including breathing as part of my exercise routine - helping me regulate my nervous system during/ after training Who’s on a low-inflammation journey? Let’s do it together 🫶🏼✨💧
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sopheallen
1. I no longer train 6-7 days per week - 3 is enough to maintain/ grow muscle and recover sufficiently from 2. I no longer do any HIIT in my routine (or I’ll include it IF I’m well rested/ not overly stressed) 3. I no longer train close to failure - my CNS couldn’t recover from this intensity so I had to drop it 4. I no longer include more than 5-6 exercises per session - instead of adding more, focus on giving more effort to less 5. I no longer skip my warm ups - preparing my body for the work ahead to reduce injury 6. I no longer exclusively weight train - yoga, pilates, and other forms of movement can support your nervous system and still contribute to your goals 7. I no longer stack intense workouts back to back - I need to rest properly between sessions to allow my body to recover 8. I no longer force myself to do specific sessions just because they’re part of the plan if my body is under-recovered, sore, or in a part of my cycle that requires me to slow down/ take it easy 9. I no longer ignore pains/ aches/ soreness hoping they will go away - I modify my sessions + recovery to work with my body instead of push through 10. I no longer believe injuries are just from poor technique, but also an overloaded nervous system - see point below 11. I no longer consider my training as a separate part of my overall life stress - stress accumulates and training should factor this in and adapt to your current energy 12. I no longer neglect including breathing as part of my exercise routine - helping me regulate my nervous system during/ after training Who’s on a low-inflammation journey? Let’s do it together 🫶🏼✨💧
Going through a break up at 32 (weeks before turning 33) was my version of hell. I’m a lover girl, I love being in relationships but they never came easy and I always struggled to meet people. I felt like my dream man didn’t exist and I’d have to lower my expectations, even more so at this age bc ‘all the good ones were taken’.. or so I believed. Thank fk that break up happened, because it lead me to you @willhanson_coach and not far off turning 37 it’s been 3 years of loving you, being loved by you, and being so grateful that I didn’t succeed in convincing myself that I was the problem that needed changing. I hate to see women settling for anything, but particularly in love - it’s more of a reflection on what we think we deserve and how we feel about ourselves than anything. Strengthen your self and have the courage to walk away and be open to something better. ✨💘🧚🏻‍♂️
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Going through a break up at 32 (weeks before turning 33) was my version of hell. I’m a lover girl, I love being in relationships but they never came easy and I always struggled to meet people. I felt like my dream man didn’t exist and I’d have to lower my expectations, even more so at this age bc ‘all the good ones were taken’.. or so I believed. Thank fk that break up happened, because it lead me to you @willhanson_coach and not far off turning 37 it’s been 3 years of loving you, being loved by you, and being so grateful that I didn’t succeed in convincing myself that I was the problem that needed changing. I hate to see women settling for anything, but particularly in love - it’s more of a reflection on what we think we deserve and how we feel about ourselves than anything. Strengthen your self and have the courage to walk away and be open to something better. ✨💘🧚🏻‍♂️
1. I no longer eat gluten, dairy, sugar, or drink alcohol. Removing these has probably had the biggest impact overall 2. I no longer train 5-6 days per week. If I can’t recover properly from it, my body will be inflamed and puffy 3. I no longer train close to failure in my gym sessions. 4. I no longer use supplements that aren’t specific to me. Random supplements for inflammation without knowing your blood markers/ what your body needs is a waste of your money. 5. I no longer choose the lowest calorie option of foods (sugar free maple syrup). I prioritise digestion and nutrients over calories 6. I no longer expect to train the exact same throughout my cycle. I know when to slow down, when to take a break, & when to push harder 7. I no longer view rest as unproductive. I prioritise daily moments of rest (silent walks, saunas, reading, journaling) 8. I no longer override my body’s cues. Tiredness, hunger, stress, soreness, bloating, are all messages 9. I no longer enter deficits regularly. Once a year maximum and for no longer than 10 weeks 10. I no longer view tiredness as one poor nights sleep, rather, the accumulation of what my body can/ can’t tolerate across training, sleep, work/ life stress, my cycle 11. I no longer fast and eat within an hour of waking. Supporting blood sugar, my energy, & my hormones. 12. I no longer eat raw foods as much as possible. Cooked vegetables are easier to digest and put less stress on digestion. 13. I no longer treat my body like I’m a man. Recommendations for men and women should be different - we shouldn’t fast, use cold therapy, and require more sleep. Anyone in their low-inflammation/ gut health era, I’m sharing everything I’m doing to support my body, endometriosis, and longterm health, let’s do it together! ✨
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sopheallen
1. I no longer eat gluten, dairy, sugar, or drink alcohol. Removing these has probably had the biggest impact overall 2. I no longer train 5-6 days per week. If I can’t recover properly from it, my body will be inflamed and puffy 3. I no longer train close to failure in my gym sessions. 4. I no longer use supplements that aren’t specific to me. Random supplements for inflammation without knowing your blood markers/ what your body needs is a waste of your money. 5. I no longer choose the lowest calorie option of foods (sugar free maple syrup). I prioritise digestion and nutrients over calories 6. I no longer expect to train the exact same throughout my cycle. I know when to slow down, when to take a break, & when to push harder 7. I no longer view rest as unproductive. I prioritise daily moments of rest (silent walks, saunas, reading, journaling) 8. I no longer override my body’s cues. Tiredness, hunger, stress, soreness, bloating, are all messages 9. I no longer enter deficits regularly. Once a year maximum and for no longer than 10 weeks 10. I no longer view tiredness as one poor nights sleep, rather, the accumulation of what my body can/ can’t tolerate across training, sleep, work/ life stress, my cycle 11. I no longer fast and eat within an hour of waking. Supporting blood sugar, my energy, & my hormones. 12. I no longer eat raw foods as much as possible. Cooked vegetables are easier to digest and put less stress on digestion. 13. I no longer treat my body like I’m a man. Recommendations for men and women should be different - we shouldn’t fast, use cold therapy, and require more sleep. Anyone in their low-inflammation/ gut health era, I’m sharing everything I’m doing to support my body, endometriosis, and longterm health, let’s do it together! ✨
Never been so grateful for the past version of myself who knew she deserved more and wasn’t going to settle until she got it, despite being shit scared that I was on my 30s and things ‘shouldn’t be this way’ I was so scared to start over again. But I was closer to finding the type of love I yearned for like this, than being with the wrong person. 3 years together today with my love @willhanson_coach who makes me feel seen, safe, and happier than I thought possible ♾️🫶🏼🧈🤍
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sopheallen
Never been so grateful for the past version of myself who knew she deserved more and wasn’t going to settle until she got it, despite being shit scared that I was on my 30s and things ‘shouldn’t be this way’ I was so scared to start over again. But I was closer to finding the type of love I yearned for like this, than being with the wrong person. 3 years together today with my love @willhanson_coach who makes me feel seen, safe, and happier than I thought possible ♾️🫶🏼🧈🤍
Doing everything I said I’d do even if it feels uncomfortable (building my cals up in a reverse diet knowing it’s the only way my body will respond to future fat loss). Not necessarily on higher cals (I may still need very low cals despite what people think they know about me - this is just my reality, get over it). A reverse does guarantee a higher calorie deficit just to clear that right the fuck up. So I’m doin it & I’m training harder, have energy to go heavier & add cardio & sleep better & you really don’t realise how much energy you win back once you start eating more food. 2027 fat loss phase loading bc I know I’ve got more in me, imma get the dawg and prove it to myself 🔥
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sopheallen
Doing everything I said I’d do even if it feels uncomfortable (building my cals up in a reverse diet knowing it’s the only way my body will respond to future fat loss). Not necessarily on higher cals (I may still need very low cals despite what people think they know about me - this is just my reality, get over it). A reverse does guarantee a higher calorie deficit just to clear that right the fuck up. So I’m doin it & I’m training harder, have energy to go heavier & add cardio & sleep better & you really don’t realise how much energy you win back once you start eating more food. 2027 fat loss phase loading bc I know I’ve got more in me, imma get the dawg and prove it to myself 🔥
I don’t know why I waited so long to get a Robovac, maybe it’s because I was waiting for the right one, but here it is. The @mova_anz MOVA Z60 Ultra Roller Complete Vacuum (or Flobo). You know those products that completely change your life? This is one of those - we haven’t done a manual vacuum or mop since getting it a month ago, the house is clean, we’ve gained time, and Patch isn’t stressed by the activity like he is with our old vacuum cleaner. If you’re in the market for a Robot vacuum/ mop cleaner, I’ve done the research and experimenting for you and highly recommend making a purchase. It maps your house, has a built in camera (I love using it to stalk Patch when I’m out of the house), it super low maintenance to take care of, cleans really well, protects your rugs/ carpet despite having a mop built into it, and comes with a 3 year warranty. Available at au.mova.tech @harveynormanau and @jbhifi #mova #moveahead #movaz60urc
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sopheallen
I don’t know why I waited so long to get a Robovac, maybe it’s because I was waiting for the right one, but here it is. The @mova_anz MOVA Z60 Ultra Roller Complete Vacuum (or Flobo). You know those products that completely change your life? This is one of those - we haven’t done a manual vacuum or mop since getting it a month ago, the house is clean, we’ve gained time, and Patch isn’t stressed by the activity like he is with our old vacuum cleaner. If you’re in the market for a Robot vacuum/ mop cleaner, I’ve done the research and experimenting for you and highly recommend making a purchase. It maps your house, has a built in camera (I love using it to stalk Patch when I’m out of the house), it super low maintenance to take care of, cleans really well, protects your rugs/ carpet despite having a mop built into it, and comes with a 3 year warranty. Available at au.mova.tech @harveynormanau and @jbhifi #mova #moveahead #movaz60urc
Idk if that was good or annoyed but either way we’ve got baked in gloots happening in these contour shorts by @averactive (DC SOPHIE5).
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sopheallen
Idk if that was good or annoyed but either way we’ve got baked in gloots happening in these contour shorts by @averactive (DC SOPHIE5).
At 36 years old, here’s what I wish I knew about fitness & nutrition in my 20s! - Losing fat without building muscle will make you look fragile & thin (not toned) - People who are willing to ‘miss out’ & commit to delayed gratification will move 10 steps ahead of those that won’t - The arbitrary goal of ‘fat loss’ will keep you stuck in never believing you’re lean enough - You should always be trying get stronger. Period. - Following the same program on repeat even if you’re bored will build muscle faster than changing every few weeks. - Losing fat and regaining it multiple times will make future fat loss really fkn hard. - Do it to prove you’re capable of more for yourself, not others. - Having a consistent fitness routine you follow through on is one of the sexiest traits you can have. - Starting now will support you in every decade to follow. - The events/ meals out I went overboard with weren’t what caused me to lose progress, the decisions I made the next 5 days were. - Health & fitness is about more than aesthetics. It’ll give you confidence, self-believe, & a higher standard for yourself. - The hard sessions I wanted to skip were the ones that helped me build resilience & standards in every aspect of life. - It’s not easy a lot of the time, but it’s not meant to be. You get to choose whether it’s optional or inevitable.
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sopheallen
At 36 years old, here’s what I wish I knew about fitness & nutrition in my 20s! - Losing fat without building muscle will make you look fragile & thin (not toned) - People who are willing to ‘miss out’ & commit to delayed gratification will move 10 steps ahead of those that won’t - The arbitrary goal of ‘fat loss’ will keep you stuck in never believing you’re lean enough - You should always be trying get stronger. Period. - Following the same program on repeat even if you’re bored will build muscle faster than changing every few weeks. - Losing fat and regaining it multiple times will make future fat loss really fkn hard. - Do it to prove you’re capable of more for yourself, not others. - Having a consistent fitness routine you follow through on is one of the sexiest traits you can have. - Starting now will support you in every decade to follow. - The events/ meals out I went overboard with weren’t what caused me to lose progress, the decisions I made the next 5 days were. - Health & fitness is about more than aesthetics. It’ll give you confidence, self-believe, & a higher standard for yourself. - The hard sessions I wanted to skip were the ones that helped me build resilience & standards in every aspect of life. - It’s not easy a lot of the time, but it’s not meant to be. You get to choose whether it’s optional or inevitable.
A NEW LOW… Enough is enough, I need to start bringing my own accessories with me bc this is simply unacceptable. I want to know if you think I’m a horrible person or if you’d have acted the same way as I did upon this discovery…? Why are gyms so gross 🤣😭
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sopheallen
A NEW LOW… Enough is enough, I need to start bringing my own accessories with me bc this is simply unacceptable. I want to know if you think I’m a horrible person or if you’d have acted the same way as I did upon this discovery…? Why are gyms so gross 🤣😭
Yeah happy birthday I guess… cleaning up after people who have the ability to lift the weights but apparently not remove them…? What a confusing phenomenon.
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sopheallen
Yeah happy birthday I guess… cleaning up after people who have the ability to lift the weights but apparently not remove them…? What a confusing phenomenon.
I know this makes a lot of people mad, but I stand by this statement. Not everyone is blessed with the ability to lose fat on 1900 calories. No matter how many reverse diets they do, or muscle mass they have. Some of us just maintain on lower calories, meaning we need to eat an amount that seems diabolical to someone who consumes our daily intake across a meal and a snack. We all have a ceiling for how much food we can eat before we’re in a surplus, even with a reverse diet - there are just some people who need to go low for a period of time to lose the fat. I’m not saying this is for everyone, I’m not saying it’s where we start from, I’m not saying we don’t try everything to get those calories up - but I do think people need to stop shaming others for how low they might need to go to see a result when they have no control over it. There are cases where a reverse diet will work, and there are cases where it will not. This is for the women who it doesn’t work for x
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sopheallen
I know this makes a lot of people mad, but I stand by this statement. Not everyone is blessed with the ability to lose fat on 1900 calories. No matter how many reverse diets they do, or muscle mass they have. Some of us just maintain on lower calories, meaning we need to eat an amount that seems diabolical to someone who consumes our daily intake across a meal and a snack. We all have a ceiling for how much food we can eat before we’re in a surplus, even with a reverse diet - there are just some people who need to go low for a period of time to lose the fat. I’m not saying this is for everyone, I’m not saying it’s where we start from, I’m not saying we don’t try everything to get those calories up - but I do think people need to stop shaming others for how low they might need to go to see a result when they have no control over it. There are cases where a reverse diet will work, and there are cases where it will not. This is for the women who it doesn’t work for x
PLEASE I can be the only one this happens to?! I was thinking surely I just grabbed two diff weights (which I definitely have also done 😂), but nope… just an imbalance completely tripping me out loll
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sopheallen
PLEASE I can be the only one this happens to?! I was thinking surely I just grabbed two diff weights (which I definitely have also done 😂), but nope… just an imbalance completely tripping me out loll
1. I’d never go in without a plan/ program. Walking to an area/ machine with purpose vs wandering around lost would send me back out the door immediately. 2. I’d never follow workouts I’ve saved off Instagram. We all need progression, repetition, and customisation if we want to see results. 3. I’d never train 5-6 days a week. 3-4 days with the right program will deliver better results than over-training + give your body time to adapt. 4. I’d never let increasing weights be my focus if I haven’t perfected my technique first 5. I’d never start with technical movements such as a barbell back squat or deadlift. Get good at the movement pattern basics before advancing to more technical exercises. 6. I’d never change programs earlier than 4 weeks. If you’re still progressing with that program (improving form, increasing weight) stay on it until it’s been 6 weeks. 7. I’d never jump straight into a fat loss phase (controversial). Starting out is the best opportunity for building muscle whilst losing fat at the same time (eat at maintenance to achieve this). 8. I’d never expect to feel confident after 1 session or 1 week. This will build over time. 9. I’d never skip rest days or think doing more is better. Rest is when muscle builds and recovery is part of this process. 10. I’d never expect I’d done something wrong if my muscles were sore. This is part of being exposed to a new stimulus. 11. I’d never stop because I wasn’t seeing results fast enough. Results come with time + consistency. 12. I’d never miss the chance to join the Foundations Program because it has everything you need to start the right way. Anyone getting started in the gym, I’ve been doing this for 10+ years and I’m here to make you feel seen + guide you 🤍
161K
769
25
7mo ago
sopheallen
1. I’d never go in without a plan/ program. Walking to an area/ machine with purpose vs wandering around lost would send me back out the door immediately. 2. I’d never follow workouts I’ve saved off Instagram. We all need progression, repetition, and customisation if we want to see results. 3. I’d never train 5-6 days a week. 3-4 days with the right program will deliver better results than over-training + give your body time to adapt. 4. I’d never let increasing weights be my focus if I haven’t perfected my technique first 5. I’d never start with technical movements such as a barbell back squat or deadlift. Get good at the movement pattern basics before advancing to more technical exercises. 6. I’d never change programs earlier than 4 weeks. If you’re still progressing with that program (improving form, increasing weight) stay on it until it’s been 6 weeks. 7. I’d never jump straight into a fat loss phase (controversial). Starting out is the best opportunity for building muscle whilst losing fat at the same time (eat at maintenance to achieve this). 8. I’d never expect to feel confident after 1 session or 1 week. This will build over time. 9. I’d never skip rest days or think doing more is better. Rest is when muscle builds and recovery is part of this process. 10. I’d never expect I’d done something wrong if my muscles were sore. This is part of being exposed to a new stimulus. 11. I’d never stop because I wasn’t seeing results fast enough. Results come with time + consistency. 12. I’d never miss the chance to join the Foundations Program because it has everything you need to start the right way. Anyone getting started in the gym, I’ve been doing this for 10+ years and I’m here to make you feel seen + guide you 🤍
2025 was a flop year for me. There were so many struggles, so many things that were happening that I realised too late (mental health), that I was ‘too busy’ to really notice and showed up in other ways. Symptoms in my body, my mood, my inability to tolerate seemingly small things. These things don’t end with a new year, they change with awareness and proper action. I know so many of us are feeling burnt out, unfulfilled, overwhelmed, tired, anxious, pressure to reflect and goal set and make 2026 amazing. Let me remind you that goals can be set anytime, you deserve to rest, you’re not going to be behind if you don’t do ‘these 5 things before 2025 is over’, you can start working toward your goals on the 1st, the 30th, or a Wednesday. If you had a great year or you’re hyped for 2026 and have your goals set, that’s also fine too. There is no right or wrong way to go about it, but we don’t need to put so much pressure on an entire year being amazing. Life is filled with ups and downs, we’re all going to experience them. Not my most inspiring post, but up there with the real ones which is something I’m really appreciating seeing from others 🫶🏼🫶🏼 I know these experiences have given me important lessons, I know there will be a big change for me in 2026. I just haven’t figured it out yet, but I know I’m being directed there.
154K
6.17K
186
9mo ago
sopheallen
2025 was a flop year for me. There were so many struggles, so many things that were happening that I realised too late (mental health), that I was ‘too busy’ to really notice and showed up in other ways. Symptoms in my body, my mood, my inability to tolerate seemingly small things. These things don’t end with a new year, they change with awareness and proper action. I know so many of us are feeling burnt out, unfulfilled, overwhelmed, tired, anxious, pressure to reflect and goal set and make 2026 amazing. Let me remind you that goals can be set anytime, you deserve to rest, you’re not going to be behind if you don’t do ‘these 5 things before 2025 is over’, you can start working toward your goals on the 1st, the 30th, or a Wednesday. If you had a great year or you’re hyped for 2026 and have your goals set, that’s also fine too. There is no right or wrong way to go about it, but we don’t need to put so much pressure on an entire year being amazing. Life is filled with ups and downs, we’re all going to experience them. Not my most inspiring post, but up there with the real ones which is something I’m really appreciating seeing from others 🫶🏼🫶🏼 I know these experiences have given me important lessons, I know there will be a big change for me in 2026. I just haven’t figured it out yet, but I know I’m being directed there.
DM or comment ‘GLOOTS’ for the blueprint & challenge access 🍑 we gonna stack those glutes girl. I know a thing or to about building caked glutes - you need a glute specialised training program for starters. Sit your ass down to watch and then get on up to join the challenge bc it’s gonna be our best yet 🥞📚
147K
1.79K
362
1mo ago
sopheallen
DM or comment ‘GLOOTS’ for the blueprint & challenge access 🍑 we gonna stack those glutes girl. I know a thing or to about building caked glutes - you need a glute specialised training program for starters. Sit your ass down to watch and then get on up to join the challenge bc it’s gonna be our best yet 🥞📚
Forget miscounting reps… what about completely forgetting which leg you’ve JUST worked and then doing the exercise with the weight on the other side only to be working the exact same leg. Unintentional drop set on a single leg hip thrust only humbled how weak that left glute is 😂
146K
2.08K
48
12mo ago
sopheallen
Forget miscounting reps… what about completely forgetting which leg you’ve JUST worked and then doing the exercise with the weight on the other side only to be working the exact same leg. Unintentional drop set on a single leg hip thrust only humbled how weak that left glute is 😂

Soph Allen (@sopheallen) Instagram Stats & Analytics

Soph Allen (@sopheallen) has 409K Instagram followers with a 1.01% engagement rate over the past 12 months. Across 249 posts, Soph Allen received 338K total likes and 28.2M impressions, averaging 1.36K likes per post. This page tracks Soph Allen's performance metrics, top content, and engagement trends — updated daily. To benchmark @sopheallen against other accounts, use Socialpruf's Instagram competitor analysis tool.

Soph Allen (@sopheallen) Instagram Analytics FAQ

How many Instagram followers does Soph Allen have?+
Soph Allen (@sopheallen) has 409K Instagram followers as of October 2026.
What is Soph Allen's Instagram engagement rate?+
Soph Allen's Instagram engagement rate is 1.01% over the last 12 months, based on 249 posts.
How many likes does Soph Allen get on Instagram?+
Soph Allen received 338K total likes across 249 posts in the last 12 months, averaging 1.36K likes per post.
How many Instagram impressions does Soph Allen get?+
Soph Allen's Instagram content generated 28.2M total impressions over the last 12 months.
Can I compare Soph Allen with other Instagram accounts?+
Yes. Add @sopheallen to a competitor set with Socialpruf's Instagram competitor analysis tool and benchmark it side by side with any other public accounts on views, engagement rate and follower growth, with history back to each account's first post.