Australian personal trainer Sophie Allen has shared insight into what she eats in a day to maintain her toned physique and body mass.
The 32-year-old from Sydney shared a video on Instagram to inspire her 380,000 followers to eat well every day – and revealed she doesn’t track calories either.
Her “day on a plate” consists of homemade meals high in protein, vegetables and carbohydrates, such as pasta or rice.
Sophie starts the morning with an almond cappuccino followed by a night of chocolate protein oats with berries and salted caramel sauce.
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Australian personal trainer Sophie Allen (pictured) has shared exactly what she eats on a day when she doesn’t track calories
In an Instagram video, Sophie started the morning with an almond cappuccino followed by a night of chocolate protein oats with berries and salted caramel sauce (left) For lunch, she had a bowl of gluten-free shrimp pasta with peas, goat cheese and tomatoes (right)
For lunch, Sophie enjoyed a bowl of gluten-free shrimp pasta with peas, goat cheese and tomatoes, which she said was “delicious”.
In the afternoon, she ate two slices of rice bread – one topped with Vegemite and avocado, and the other with peanut butter, banana slices and a drizzle of honey.
Sophie also reminded others to drink at least two liters of water every day to stay hydrated.
Drinking 2 liters a day has been found to promote smooth digestion and improve the skin’s natural glow while reducing the risk of headaches, high blood pressure and other stress-related pain.
‘Gotta stay hydrated girls. You must have your emotional support water bottle with you at all times,’ Sophia said in the video.
In the afternoon, she enjoyed two slices of rice bread – one topped with Vegemite and avocado, and the other with peanut butter, banana slices and a drizzle of honey (at left). For dinner, which was her last meal of the day, Sophie made a rice dish with egg, chicken and vegetables (right)
For dinner, which was her last meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables.
Eating a hearty meal for dinner that contains protein, carbohydrates and vegetables will keep you full longer and until breakfast the next morning.
The recommended daily calorie intake for women is between 1,600 and 2,000 calories per day, while men need 2,200 to 3,000 calories per day, according to Healthline.
Previously, Sophie also revealed that she spends around $200 a week on groceries, which typically include lean proteins, fruits and vegetables, healthy fats, and healthy carbs.
Sophie, 32, is known for sharing workout ideas, meal prep tips and health advice online
What is Sophie’s typical weekly shopping list?
BUDGET: $200 per week
The 30-year-old shared what she buys in a week (pictured)
* PROTEIN: Extra lean organic ground beef, shrimp, barramundi, chicken breast, cut rump steak, protein powder, eggs and egg whites.
* CARBOHYDRATES: Gluten-free bread, dairy-free gluten-free buns, pita bread, rice cakes, gluten-free Weetbix, mini chocolate-dipped rice cakes, dark chocolate, tomato sauce reduced in sugar and salt.
* FRUITS AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, cos lettuce, blueberries and strawberries.
* HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.
Source: Sophie Allen
Last year, Sophie revealed how she lost six pounds in just eight weeks.
On Instagram, she said it wasn’t just her body that had changed, but that she had also experienced “tremendous growth in mindset.”
To lose weight, she simply reduced her calorie intake and followed the regimen consistently, increased her daily step count, and maintained her workout routine.
Last year, Sophie revealed how she lost six pounds in just eight weeks. To lose weight, she simply reduced her calorie intake and followed the regimen consistently, increased her daily step count, and maintained her workout routine.
She said it wasn’t just her body that had changed, but she had also experienced ‘tremendous growth in mindset’
“Rather than share the basic things I’ve done to lose weight, let me tell you about what I’ve been doing for the past six months and five years,” she wrote. on Instagram.
“For five years I trained, I dieted, I bounced, I dieted again, I bounced again, I competed in a bikini, I still bounced back, I dieted, I bounced back, over and over… and over again.”
“I was always dieting or not, and when I wasn’t, I got so fed up that I had a hard time reversing properly and maintaining that weight. The only consistency was that I showed up in the gym and getting strong week after week.
Sophie went on to explain six months prior that she had spent “all the time sitting at the interview/slight excess feeling uneasy” and began to question her “identity, her abilities, her life and his self-esteem”.
What are Sophie’s top tips for lasting fat loss?
1. Eat less than you burn in a day.
Sophie (pictured) shared the advice online. Often she opts for something like an egg white omelette to fuel her muscles.
2. Move your body more and regularly. It doesn’t always have to be a workout, but then you have to make sure you get 10,000 steps.
3. Track your progress (either by scale weight, pictures, measurements, fit of clothes, how you feel or your strength) and make changes if things aren’t moving the way you want .
4. Accept that it takes time and don’t expect change to happen overnight or even in a week.
5. Don’t jump to the conclusion of a plateau until you’ve been 100% consistent for three to four weeks.
6. Eat mostly whole foods because you’ll have better energy, satiety, and better overall health.
7. Get plenty of sleep and make sure it’s high quality. Aim for between seven and nine hours.
8. Try to reduce stress as much as possible.
9. Ask someone who knows what they do to write a workout and nutrition plan for you.
Source: Sophie Active Life
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