I'll go first! I made progress this week by scheduling my week differently as I struggled with balancing different things I need to do (see the YT video of why I stopped uploading) and it made SUCH a difference to my entire week and mood. I felt really calm and in control & i haven't felt that for a long time. also had a super fun meeting where we planned some very exciting things so that was definitely a good way of ending my week 🥰 Not all sunshine and unicorns though, while piercing my ear a piercing fell INTO my ear so i had to go to the doctor (more about that in next week's vlog) and Loie ate something bad so we had to take her out 5 times during the night 😂😂
@@jacquelinecarbajal5748 sending you much love. remember to protect your own boundaries by saying no. you cannot be there for other people / give them energy when you don't make sure that your own cup is filled ❤️
Cardio is so underrated in today’s fitness community. People have forgotten how important actual fitness is. I got back into running recently after realising I’d lost a lot of fitness (hadn’t been focusing on physique either, just cheese haha) and I have a friend who is pro strictly strength training only. And she was like, what do you mean you’re unfit, look at your abs! … this is what we’re dealing with. I think people push the anti-cardio rhetoric because it sells more plans. People hate cardio so tell them they don’t have to do it and they’re signing up in droves!
All work is muscular work. Even cardio is muscular work that leads to adaptation roughly like this: muscles, blood vessels supporting the muscles, organs supporting the muscles - liver, lungs, heart etc. Yes, with cardio you will adapt specifically to the activity you do -you will become better runner, let's say, but not a better rower. Because you run more efficiently through many mechanisms, but central adaptations to heart and conditioning are actually quite small, smaller than with intense resistance training. So if one just wants to be healthy and cardiovascularly fit, and get more balanced benefits across the board - muscle mass is very important as we age to stay functional and prevent falls, it directly affects our likelihood to surivive any surgery, car accident etc., you get brain and anti-depressive benefits as well - then resistance training is enough. You don't leave any general trainable factor of physical fitness on the table when you "just lift weights, while you do with cardio, as your muscles arem't trained optimally across the board with cardio and this affects all the subsequent general adaptations. You can test this by measuring heart rate during high effort resistance training workout, but there is another variable - cardiac output - the amount of blood your heart pushes out with every beat - and your watch can't measure that, but it is much bigger with resistance training than with cardio. That's extremely heart healthy because the arteries on heart surface that nourish the heart (and where heart attack typically happens) are immediately filled with this pumped blood and it reopens them and makes them nice and strong. It "trains" them which lowers your chances of heart attack and also long term creates more collaterals so blood can go through another route if needed.
The irony for me personally is I prefer cardio over weights. Weight lifting is boring af to me. My brain checks out half the time. With cardio (the cardio I do anyway) you need to focus and be coordinated because I'm doing a series of complex movements so my brain is engaged.
I just loooove your videos ! Your style, the details… You can see that you put a lit a work into everything and you’re my biggest workout inspiration! 🙏🏻😍 Greetings from Germany 👋🏻
I've noticed that cardio/running on treadmill does really help to keep you feel good mentally the whole day after doing it. Weightlifting feels good too, but cardio seems to have a greater feel good effect surprisingly 😃
A new video from you always make my day🤍 you have been such a great role model for me throughout my weight/fitness journey. Some days can get pretty tough, and the messages throughout your videos always help me realign my mindset and remind myself to keep pushing even when the results are not easily visible.
i have missed you so so much!!! I'm so happy you restarted vlogging, it brings me so much joy. i really hope you are doing better, i wish you always the best
I have gone through and watched nearly all of your videos. Your vlogs are so calming, real, informative, and relaxing. I feel like we would be best friends! You also give me great insight on how I should take time to focus on myself as well and not just fully on my personal training business too, that I can’t pour from an empty cup.
Love thiiiis❤️ no bad vibes: it inspired me to eat some nutella cookies in the name of balance 💚 bc I was struggling with ED in the past 3 years You give me so much motivation to go to the gym and even if I cannot do every exercise 100% corretly I still show up 💪🏼
To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))
Your videos are ✨ art ✨ soooo nice! Thank you so much for the work you keep putting in... I love them, such an inspiration and always lots to learn from u!
I sit on my knees and put the plate on my lower back with 2 hands, once it’s there I keep pressing the plate against my back with 1 hand and put the other on the ground so I can let myself go forward into a plank position. Once I’m horizontal I let go of the plate!
Sometimes putting together the juicer is a bit stressful, but the end result is always worth it =D Min is very similar and I juice for two days usually. I store it in a glass jar with a very tight lid and it doesn't oxidise as fast. Loved the video. Never done weighted planks going to try them today
Hey Sophie! Do you mind letting us know what concealar you're using? I've been using a different Charlotte Tilsbury one forever, but they just discontinued it so I'm looking for a new one! :)
Got it in Spain!! From that big store where you can buy everything with the green logo🙈 forgot the name. Wouldn’t recommend though! It’s a pain to clean
I wish more people would train to be healthy, strong and able to move around more easily. when I see those bulky dudes at the gym I can't help but wonder how they scratch their back or put on their shoes. It's a bit silly to focus only on one kind of training just to look a certain way, that's not fitness. I think a good balance of strength, cardio, flexibility and mobility is key to being healthy, less vulnerable to injuries and staying fit until you reach an older age.
Or you could simply let people exercices for whatever purpose they want to achieve like damn it must be complicated for you to mind the only business that give you money.
What would you recommend for someone that want's to eat more but is just never hungry? I´ve been training since 2017 and I'm quite satisfied with the current weight I can lift and also almost satisfied with the look of my body. I think that stepping up on my nutrution would 100% take me further but the problem I've had since 2017 is that I'm used to eating little. I've tried to bulk before but I cannot sustain the process, since I'm just never hungry (so I just give up and have been on maintanence for almost 3 years now). Funny thing is that I am stronger than Iwhat I was when I first started even if I haven't been able to increase my calorie intake, and some say that as you start lifting heavier you get more hungry but that has never been the case with me. It's an issue that I just kind of ignored and gave up on but watching your videos has made me wonder 'how?' without being miserable while eating.
Hi, I have this same problem. I've found that I can manage around 1600 calories a day max, which is okay, but I also jog and walk around five miles a day and lift weights, so I'm not eating enough to always sustain my workouts. I workout for stress and mental health so it's a terrible cycle. I've learned I have to give up that idea of two or three meals a day. I can't eat until I have been awake for a few hours, so once I start eating, I just tend to get full, and then grab a snack an hour or two later. I have a lot of protein shakes and Greek yogurt also. Even though I'm rarely hungry, if I choose to have protein, it helps with my goals. I'm with you though. Everyone told me cardio and lifting would make me hungrier and nope. It's still a struggle a year into my fitness journey!
I have been working out and eating quite healthy and not many snacks but I can’t get the weight to shift and been no changes in my body , any tips because I’m getting frustrated lol
You probably need to track your food intake, at least temporary for a while until you've found the calorie amount needed for fat/weight loss. Also try to keep your meals large enough so you don't need snacking in between them. You can add an extra walking session to naturally burn some extra calories.
Olá Sophie!!!!!!! Você é uma guerreira!!!!!! Determinada e dedicada sempre!!!!!! Muito massa o seu jeito loirinha gata!!!!! Você está cada dia mais gata Sophie!!!!!😻😻😻 Parabéns!!!!!!!! Já me inscrevi no canal Sophie!!!!!!! Tamo junto!!!!!!!!❤❤❤😍🤩😘🤩🤩🤙🤙🙏🙏🙏
