Secrets of a fitness queen: Mum-of-four, 31, reveals the 15-minute workout and 3,500 calorie diet behind her impossibly toned physique – and insists you CAN still eat ice cream
- Sophie Guidolin has revealed the secrets to her ultra-toned physique
- The 31-year-old mother-of-four says you can be fit and still have dessert
- The fitness professional says being too strict with calories can lead to failure
Super fit mum-of-four Sophie Guidolin eats 3,500 calories a day and exercises just four times a week to maintain her incredibly shredded physique.
The 31-year-old, from the Gold Coast, Queensland, says you don’t need to ‘eat a super strict diet’ in order to lose weight and become the best version of yourself – and can enjoy dessert every night.
‘I believe you should never sacrifice dinner with friends for the sake of a six pack or abs,’ she told Daily Mail Australia.
Super fit mum-of-four Sophie Guidolin eats 3500 calories a day and exercises just four times a week to maintain her incredibly shredded physique
The mother-of-four says you have to make time for exercise – when her twins (pictured) now five were born she would exercise at 4am
The buff mum says starving yourself to limit calories will just make you more likely to binge eat later on
‘You can have meals out and enjoy your life and still meet your fitness goals.’
In fact she believes dropping calories too low or trying to stick to a hardcore diet leads to weight gain.
‘If we are starving ourselves we can end up binge eating the week before our period, because when we are hungry our cravings are worse,’ she said.
Sophie eats 3500 calories a day – consuming a split of protein and carbohydrates.
A protein shake with milk
Lasagne and salad
Satay chicken with rice
Mango Weiss Bar
Choc fudge and honeycomb yoghurt snack pack
Two Cruskits with chocolate peanut butter
Low fat chocolate mousse
Three litres of water
Sugar free hot chocolate
The busy mum says taking the time to work out makes her a better mum to her four kids
She is pictured here with her five-year-old twins and says getting fit doesn’t have to rule your life – she still enjoys eating icecream with her girls
‘Then over the course of the month your total intake is actually more than if you had been eating normally the whole time.’
She calorie tracks to make sure she is getting enough food – rather than tracking to limit her intake.
‘I eat a lot, and have slowly worked up to 3500 calories a day, this is after six years of flexible eating and concentrating on my macros rather than my calories.
‘I believe you should never sacrifice dinner with friends for the sake of a six pack or abs,’ she told Daily Mail Australia
The mum says she and her kids live an active lifestyle – but she doesn’t make them ‘work out’
‘I can now eat intuitively because I know how much protein and how many carbs are in my food,’ she said.
The mother-of-four says going cold turkey, quitting sugar and saying no to the foods you love don’t help build good habits.
‘If you like to have dessert every night you can still do that,’ she said.
‘But if you usually have a Magnum, which is about 400 calories, you could switch to a banana Paddle Pop, which is 80 calories.’
She said it is important to make achievable goals that focus on positive outcomes – like to be able to run 5km, rather than particular weight loss goals which focus on self loathing
SOPHIE’S 15 MINUTE AB WORKOUT
Complete 10 reps of each exercise below to create one circuit. Complete the circuit three times.
1. Air squat
2. Push Up
3. Step Up
4. Dumbbell Seated Shoulder Press
5. Bench Dip
6. Glute Bridge
The 31-year-old says you don’t need to ‘eat a super strict diet’ in order to lose weight and become the best version of yourself – and can even have dessert every night
The mum’s ripped physique is maintained with weight-based workouts three to four times per week.
She says it is important to make time for exercise if you want to become a healthier version of yourself.
‘Nobody has time – you have to make the time. When I had my twins I would wake up at 4am just to work out,’ she said.
The personal trainer says it is important not to become obsessed – and to still enjoy life’s simple pleasures like going out with friends
Now the personal trainer puts aside an hour each day for herself, three or four times a week this hour is for exercise – the rest of the the week she does journalling.
‘Having this time to myself makes me a better mum and partner,’ she said.
While she likes working with weights she says there is no one size fits all approach to fitness – and people need to pick physical activity they love so it can become a habit.
Sophie has recently become the face of Reebok, after wearing their Nano XI sneakers for years, and says she is excited for 2021 – after a rough 2020.
Now the personal trainer puts aside an hour each day for herself, three or four times a week this hour is for exercise – the rest of the the week she does journalling
While she likes working with weights she says there is no one size fits all approach to fitness – and people need to pick physical activity they love so it can become a habit
‘When I first started in the fitness industry in 2012, there were a few dream brands I had my eyes set on – and Reebok was one of those.’
The mum said she thought the offer from Reebok was a prank at first.
‘When I first started in the fitness industry in 2012, there were a few dream brands I had my eyes set on – and Reebok was one of those.
‘I have always worn their shoes, not because of sponsorship but because I love them,’ she said.
Sophie says making goals reachable is important – as it helps you look at fitness in a positive way – instead of looking at it because of deep-seeded self-loathing.
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