Fitness coach, 30, reveals how she transformed her body in just THREE WEEKS from home - and the exact diet plan she follows daily
- Fitness coach Sophie Allen, 30, revealed how she lost 2.8 kilos in three weeks
- Sophie said the main thing has been tweaking her diet to eat 1,400 calories a day
- But, she added, things like sleep and walking 10,000 steps daily have helped
- Sophie shared the exact daily diet she has followed to see the results
- Here’s how to help people impacted by Covid-19
A fitness coach has transformed her body to lose 2.8 kilograms in just three weeks from home - and shared how you can sculpt the physique of your dreams even while gyms are closed during the coronavirus pandemic.
Sophie Allen, 30, from Melbourne, said the most important thing you can do to be in good shape is watch your diet, and she shared the exact daily diet she follows to stay lean and toned.
'Usually I don't always manage to stick to my calories, but I don't want isolation to be an opportunity not to stick to my goals,' Sophie said in a YouTube video.
So how did the 30-year-old do it?
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A fitness coach has revealed exactly how she transformed her body to lose 2.8 kilograms in just three weeks from home (Sophie pictured before and at the end of three weeks)
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Sophie Allen (pictured), 30, from Melbourne, said the most important thing you can do to be in good shape is watch your diet
TAKE CHARGE OF HER DIET
The first - and most important - thing Sophie said she has done is tweak her diet so that she is eating 1,400 calories day in and day out.
'Diet is so crucial to changing the shape of your body,' Sophie said.
'It's also given me something else to focus on during coronavirus. Instead of focusing on the pandemic, I can focus on things I can control like the food I'm eating.'
Sophie said she will weigh out her breakfast, lunch, dinner and snacks meticulously to make sure that it has the correct amount of protein, fat and carbs.
'A typical breakfast is two different meals, comprising a savoury dish and something sweeter,' Sophie said.
She will also have a daily prebiotic, alongside two cups of coffee with almond milk in the morning.
She shared the exact daily diet she follows to stay in shape, which includes beef mince with vegetables for one of her breakfasts and chicken with vegetables for lunch (both pictured)
By the time it comes to lunchtime, the 30-year-old fitness coach said it's also about flooding her diet with as much protein and vegetables as possible.
'Typically, I'll eat just some lean protein and plenty of veg,' Sophie said.
On this particular day, she went for chicken with pineapple and carrot, broccoli and zucchini.
But Sophie doesn't deprive herself, and she lets herself eat a couple of snacks each day in the form of either her egg-white pancakes with frozen strawberries or a couple of squares of dark chocolate.
Sophie (pictured) said she enjoys two coffees each day, made at home with her Nespresso machine with 120ml of oat milk
As with everything, this is all measured - so she eats around 278 calories in snacks throughout the day.
Dinner is slightly bigger than lunch, and this time Sophie said she ate open kangaroo meat burgers with vegetables.
'Tonight I've mixed kangaroo mince, barbecue sauce, eggs and vegetables together to make something healthy and tasty,' the 30-year-old said.
'I try to focus on a different thing each week to stay focused.
'This week, it was about diet and sticking to my 1,400 calories. Next week, I'm going to improve my sleep by one per cent.'
While you mightn't think it's much, Sophie said using her fitness tracker to make sure she gets 10,000 steps a day has been instrumental in helping her to drop more than two kilos inside three weeks (pictured at the beach)
GET 10,000 STEPS DAILY
While you mightn't think it's much, Sophie said using her fitness tracker to make sure she gets 10,000 steps a day has been instrumental in helping her to drop more than two kilos inside three weeks.
'I've been getting 10,000 steps or just over per day for the past three weeks, and I've been really consistent with it as it's something I do for my cardio levels,' Sophie said.
While she said walking isn't necessarily cardio per se, going for a daily walk also helps you to 'stay active' during the day and means you're always moving and not too sedentary.
Sophie (pictured) couples the 10,000 steps with a daily workout in the form of something that is targeted to her upper body, glutes, abs or legs
Her workouts include simple moves such as squats and presses and high knees, as well as more compound movements like renegade rows with dumbells and kettlebell swings and jump squats
WORK OUT DAILY
Sophie couples the 10,000 steps with a daily workout in the form of something that is targeted to her upper body, glutes, abs or legs.
'Sometimes all you need is a quick and dirty 20-minute HIIT circuit,' she recently posted on Instagram.
Her workouts include simple moves such as squats and presses and high knees, as well as more compound movements like renegade rows with dumbells and kettlebell swings and jump squats.
Sophie said you just need to make the time to fit a 20-30 minute workout into your daily routine to reap the rewards.
Finally, you will never drop weight unless you are making sleep a priority in your weight loss regime, according to the Melbourne-based fitness coach (pictured)
GET MORE SLEEP
Finally, you will never drop weight unless you are making sleep a priority in your weight loss regime.
'Last night, I went to bed at 12.30 and it was just too late as I'm tired and moody today,' she said.
Normally, Sophie said she gets into bed at around 9pm and then falls asleep between 10 and 10.30pm, waking up around 6.30am.
This allows her body to repair after working out, and means she is less likely to over-eat the next day.
To follow Sophie Allen on Instagram, please click here.
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