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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
5.82M
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10mo ago
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
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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10mo ago
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.
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 💕
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! ✨
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 🫶🏼✨💧
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 ♾️🫶🏼🧈🤍
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).
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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1w ago
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
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
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.
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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.
Send this to your partner as their sign to dedicate some ink to you. People always get mad about the fact that we aren’t married and that getting a partner tattoo is stupid, but I guess the same people forget marriage has a pretty high divorce rate… I love that one of the ways Will expresses his love is through body art. His body has become a dedication to me, his daughter, and his love for music/ horror movies. I think it’s cool!
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sopheallen
Send this to your partner as their sign to dedicate some ink to you. People always get mad about the fact that we aren’t married and that getting a partner tattoo is stupid, but I guess the same people forget marriage has a pretty high divorce rate… I love that one of the ways Will expresses his love is through body art. His body has become a dedication to me, his daughter, and his love for music/ horror movies. I think it’s cool!
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 😂
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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 😂
Low-inflammation, high protein pizza recipe 🍕 Not gonna lie, its tough out there finding ingredients that fit the low-inflammation guidelines I’m following. I’m really glad @venerdi_bread didn’t bloat me bc it’s my new go to base (sorry but 23.6g of protein for a full pizza base?! Unmatched really). Recipe: • Venerdi Low Carb Goodness High Protein Seedy Pizza Base • Homemade pesto (pine nuts, lemon, lemon zest, basil, parsley, olive oil, garlic, salt, pepper) • Poached chicken/ shredded • Zucchini • Capsicum • Feta • Basil 400 calories | 43g protein ✨🍕
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sopheallen
Low-inflammation, high protein pizza recipe 🍕 Not gonna lie, its tough out there finding ingredients that fit the low-inflammation guidelines I’m following. I’m really glad @venerdi_bread didn’t bloat me bc it’s my new go to base (sorry but 23.6g of protein for a full pizza base?! Unmatched really). Recipe: • Venerdi Low Carb Goodness High Protein Seedy Pizza Base • Homemade pesto (pine nuts, lemon, lemon zest, basil, parsley, olive oil, garlic, salt, pepper) • Poached chicken/ shredded • Zucchini • Capsicum • Feta • Basil 400 calories | 43g protein ✨🍕
Older, hotter, fitter, richer xx
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sopheallen
Older, hotter, fitter, richer xx
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 🥞📚
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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 🥞📚
Make gyms welcome bc what we think someone is thinking is often so far from the truth!! Truly love seeing the girls in the gym, I know we’ve come a long way in gym culture, but we still have a long way to go. Be the girl who smiles at another girl Or who offers to share a machine Or who comments on a cute outfit This interaction made my day and only makes me want to yap to more girls in my gym (when I work on my courage!).
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sopheallen
Make gyms welcome bc what we think someone is thinking is often so far from the truth!! Truly love seeing the girls in the gym, I know we’ve come a long way in gym culture, but we still have a long way to go. Be the girl who smiles at another girl Or who offers to share a machine Or who comments on a cute outfit This interaction made my day and only makes me want to yap to more girls in my gym (when I work on my courage!).
9 years ago I started my first deficit, for the first 5 years of that time there were never planned maintenance periods or reverse diets. I was either in a deficit or rebounding from one, only to go back into another and struggle to stick it out. I didn’t know how to be out of a deficit, how to maintain my results, and deficits that once felt ‘easy’ started to become harder and harder. I’m not surprised. Even now, with spending chunks of time at maintenance outside of a deficit, it doesn’t feel like long enough. It’s insufficient for my body that has been through so much. No body is meant to live in a deficit, they’re not sustainable, they’re not long term solutions, but I didn’t know that. We’ve come a long way in the health space since I first started out, I have learnt a lot from my own studies, coaching, and personal experiences. Many of these lessons I’ve had to learn over and over again until they finally stuck. No one who wants to lose fat wants to be told to eat at maintenance and stay uncomfortable in their skin until their body is ready to enter a deficit. Unfortunately, sometimes it’s necessary and faster than attempting the deficit only to regain more fat. I say that with such compassion having been through it myself. And this struggle was one of the driving forces behind starting @train.withsoph when I learned of the reverse diet I couldn’t believe none of my coaches ever took me through one, I couldn’t believe none of them recommended getting out of a deficit and learning to maintain, so I wanted to be that coach for women on a large scale.
116K
1.50K
36
11mo ago
sopheallen
9 years ago I started my first deficit, for the first 5 years of that time there were never planned maintenance periods or reverse diets. I was either in a deficit or rebounding from one, only to go back into another and struggle to stick it out. I didn’t know how to be out of a deficit, how to maintain my results, and deficits that once felt ‘easy’ started to become harder and harder. I’m not surprised. Even now, with spending chunks of time at maintenance outside of a deficit, it doesn’t feel like long enough. It’s insufficient for my body that has been through so much. No body is meant to live in a deficit, they’re not sustainable, they’re not long term solutions, but I didn’t know that. We’ve come a long way in the health space since I first started out, I have learnt a lot from my own studies, coaching, and personal experiences. Many of these lessons I’ve had to learn over and over again until they finally stuck. No one who wants to lose fat wants to be told to eat at maintenance and stay uncomfortable in their skin until their body is ready to enter a deficit. Unfortunately, sometimes it’s necessary and faster than attempting the deficit only to regain more fat. I say that with such compassion having been through it myself. And this struggle was one of the driving forces behind starting @train.withsoph when I learned of the reverse diet I couldn’t believe none of my coaches ever took me through one, I couldn’t believe none of them recommended getting out of a deficit and learning to maintain, so I wanted to be that coach for women on a large scale.
May this transformation find you x
115K
6.68K
24
1mo ago
sopheallen
May this transformation find you x
Actually it is your job to pack up after yourself in the gym.. it’s not doing anyone any favours by leaving your weights on the machine. People who aren’t strong enough, tall enough, are injured or unable for other reasons to remove the weights have to change their workout or skip an exercise because your lazy ass couldn’t take the plates off. But you were able to prioritise your sets… it makes no sense. Just be a considerate person.
114K
3.15K
55
1mo ago
sopheallen
Actually it is your job to pack up after yourself in the gym.. it’s not doing anyone any favours by leaving your weights on the machine. People who aren’t strong enough, tall enough, are injured or unable for other reasons to remove the weights have to change their workout or skip an exercise because your lazy ass couldn’t take the plates off. But you were able to prioritise your sets… it makes no sense. Just be a considerate person.

Soph Allen (@sopheallen) Instagram Stats & Analytics

Soph Allen (@sopheallen) has 410K Instagram followers with a 1.20% engagement rate over the past 12 months. Across 246 posts, Soph Allen received 303K total likes and 21.3M impressions, averaging 1.23K likes per post. This page tracks Soph Allen's performance metrics, top content, and engagement trends — updated daily.

Soph Allen (@sopheallen) Instagram Analytics FAQ

How many Instagram followers does Soph Allen have?+
Soph Allen (@sopheallen) has 410K Instagram followers as of September 2026.
What is Soph Allen's Instagram engagement rate?+
Soph Allen's Instagram engagement rate is 1.20% over the last 12 months, based on 246 posts.
How many likes does Soph Allen get on Instagram?+
Soph Allen received 303K total likes across 246 posts in the last 12 months, averaging 1.23K likes per post.
How many Instagram impressions does Soph Allen get?+
Soph Allen's Instagram content generated 21.3M total impressions over the last 12 months.