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TRAINING VIDEOS

Here I share strength training and mobility tips.

small.but.mighty15

NASM CPT - Move well, lift heavy and run fast.
B.S. In Kinesiology.
• Pre/Post Natal
• Kinstretch
• FRC mobility specialist
• Kettlebell Athletics

To my dearest body, I wan to thank you. You’ve

To my dearest body,
I wan to thank you. You’ve done so much for me. I haven’t always spoken highly of you and treated you the nicest. You’re here to stay and I love you for that- we’ve grown together through it all. My dearest body I now love you with my all. You’ve brought me so much joy through sport and weights along with letting me lay on the couch! You’ve allowed me to feel strong and do things I never thought I could helping me to become the woman I’ve dreamt of, it means the world! Over the years I’ve become nicer to you and that will continue.
I’m grateful for all the highs and the lows, I wouldn’t change a thing about you today.

You look like no one else and that’s what’s so special!

My dearest body I want you to know I love you so!

#SelfLove #Grateful #motivation #fitness #legday #strong

If you want to do something - chances are you can

If you want to do something - chances are you can but it might not happen as quickly as you’d like or with the path you’d expect. Keep going anyways. 5 sets of 6 for today 🥰 #fridayfeels #mood #goals #pullups #motivation #girlpower

2022 is what dreams were made of! The year I pulle

2022 is what dreams were made of! The year I pulled over twice my body weight off the floor aka deadlift. Got a small injury and changed my focus to pull-ups😅 there’s always something we can do in the gym! There are endless options and when I pick one I can’t help but want to improve it! I’m too internally competitive to let some things fly….🤷🏻‍♀️😬🙋‍♀️ I’ll never forget the year of 2’s! Although I’m just getting started😘

Ps I had the goal of deadlifting over twice my body weight for 5 or 6 years so long I forget. Goals take time and patients! My favorite part wasn’t only actually doing it but the whole journey!

First video of me doing pull-ups in years is the second clip from October 1st. The rest are more recent!

#backday #pullups #gains #goals #fitness #fitchick #wellnesswhy #gymrat #chicago #personaltrainer #mood #sundayfunday

No straps, no belt, no chalk - just grit. If you l

No straps, no belt, no chalk - just grit. If you look up deadlift in the dictionary I think my picture might come up. I’ve taken my deadlift journey slow and very seriously to make sure it lasts a lifetime! PRs are icing on the cake. Started with 95lb in 2016, 205-215 in 2018, 230 in March 2020 hit twice my body weight #NeverForget wanted this goal for 3 years but knew it would happen eventually so was slow to do so! Had some help from @matsoff22 on that journey. Obviously lockdown and no lifting. Hit 225 on my birthday June 2021 just to make sure I could do something decent. April 3rd hit 235lb and Saturday April 16th hit 240😱 over twice my body weight. I couldn’t be happier (when I hit 250 I’ll be happier jk?).

Anyways, lifting weights is so fun, so pure it’s strictly a numbers game against yourself. Just like running it’s you and the clock. I think that’s why lifting has taken my heart. Seeing what one’s body, the human body, is capable of is incredible- not sure there’s much cooler!? But then again I’m just a meathead trapped in this body. #ironaddict

Deadlifts - I love you.
Wt 116

Love,
Sophie

#deadlift #fitnessjourney #personaltrainer #health #wellness #legday #pr #gymrat #love #Selflove #chicago #core #Power #glutes #barbell #joy #LiftingForLife #mondaymood #mood #goals #motivation

How to build up to or brush up your chin-up/pull-u

How to build up to or brush up your chin-up/pull-up, etc. you ask?!
- start with a dead hang, (I forgot to video this actually…so this was me just hanging/moving after a set😬) try and hang on as long as you can, while staying still! At first it may not be long but one must start somewhere and starting is better than not☺️. Shoot for say 3-5 sets of this. If you can hold on for 30+ seconds for a couple sets move on to step 2! I would suggest doing this twice a week for a month. Helps with grip strength. Try and engage your body- the whole thing!
- Scapular pull-ups! Get those things sliding on those ribs!! This helps major with initiating truly ALL pulling movements. Slower makes it tougher and really allows your body to feel and get to know the movement. Try for 3-5 sets of 5-10 reps. Complete twice a week for a month. If the last couple weeks you’re feeling good, add a dead hang ~15s followed by 10 of these!
- Hang time at the top! I remember the first time doing these and dying laughing immediately after. I held it for 3 seconds or less🥲 I nearly dropped/fell down. REMINDER we ALL start somewhere. I wasn’t born like this. Helps your body get familiar with this position and engaging those big lat muscles and tiny ones around your shoulders/scaps *big chest* team no rounding. Work up to 3-5 sets.
- Time for some big movement here! Negatives here we come! Jump up, sloww control down. The slower you go the tougher the movement is on those muscles! Keep that form people, really think about and focus on keeping all those muscles engaged from the last step engaged NOW *as you’re lowering*. 3-5 sets of 3-10 reps depending on your feeling of spice and speed- baby steps. You know the drill - twice a week for a month.
- Last step..Give it a try! Remember what you’ve been working for!! If you can only get a couple and tire out - use the tools in your toolbox. Do extra, do a couple full ones then add in the negatives after! I still do it to get that volume in.
- Extra last step - add some weight😏
Won’t happen over night!
#pullups #howto #backworkout #fitness #fitchick #gym #training #goals #health #personaltrainer #wednesday

Out of office - I have a case of the blues🟦 #s

Out of office - I have a case of the blues🟦

#ski #vail #colorado #workout

Deadlift diaries - Just when I wasn’t sure if I

Deadlift diaries - Just when I wasn’t sure if I could lift heavy, because I had a glass and a half of wine last night, I did. Suck it whoop. Being in the red doesn’t mean s*** just like @nutritionwellnesslifestyle_ and I said in our podcast - data IS NOT the end all be all! (This is proof) One must still live, you can workout hard! I wasn’t even nervous to lift this weight- it’s like I knew I could do it or something🤔 weird but I liked it. As these reps were happening I was screaming inside, I was honestly hoping for a set of two but 3 x 3 I’ll take🥰. Set & rep PR.
I won’t see next week BB I’ll be on the slopes. I will miss you but as they say - distance makes the 💜 grow fonder. So we’ll catch up in 10 days or so (who’s counting). I love you always.

Xoxo your iron queen
1.30.22
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#deadlift #legs #legday #glutes #chicago #goals #love #fitness #fitnessjourney #health #balance #wellnesswhy #core #power #strength #strengthtraining #girlboss #motivation #personaltrainer #mobility #run #selflove #sundayfunday #monday #mood #feels #girlpower #strongwomen #gains

Today’s Leg day- haven’t shared a full workout

Today’s Leg day- haven’t shared a full workout in a long time. Did this last week as well. Keeping it simple. Truly this is a lazy man’s leg day workout 🙋‍♀️💁‍♀️👌right up my ally! No super sets. Just one focus at a time. @nrach your new leg day HW for the next month!

Started with BB split squats 2 x 10 (warmup sets), 2 x10 (more warmup), 105 for2 x 8, finally 115 for 2sets 5-6reps. Focus on pushing the ground away using your glute as you stand up - full rang of motion please (ROM). Can sub for heavy dumbbells with a front rack hold. Or for at home.

Front foot elevated (FFE) revers lunges 4x8-10reps. Focus on hips/glute per usual - trying not to push off with your back foot or shift weight onto back leg too much in general! More forward lean = more glute!

Lateral box lunges w/ front rack EZ bar 4x8-10. Woof, second time using the EZ bar - last week was the first! Focus on sitting your butt back but don’t get off balance, keep weight even in your foot!! Try not to lean back as you sit- this is more likely to lead to using momentum To stand back up. Find your height with this, low isn’t for everyone and that’s okay, you can work up to lower always😈

SL hip thrust 1.5 stance 4-5 x15 not the biggest hip thrust fan (if I do them somethings wrong) but I liked this add on last week and this week. I do a staggered stance so my hips don’t dip/go off to the side 🤷🏻‍♀️I’m telling myself it’s from the car accident I was in 11 years ago which gave me scoliosis and not my weak core.
Anyways, PRO TIP: on the lowering I continue to *try* and keep my glute squeeeeezed to make it more torturous instead of just relaxing on the way down. I also prefer a shorter box!!! My shoulders are just below my knees.Try it.

Rest 60-90s for everything butt (see that pun) BB lunges I’m slow I take up to 3min. I’m a diva when it comes to big lift rest😜

Okay I think that’s enough. Peace and love from your iron addict, iron digger 💜💜
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#legs #legday #singleleg #barbell #workout #strengthtrain #gym #personaltrainer #chicago #health #fitness #fitnessjourney #glutes #butt #tuesday #goals #mood #mobility #athlete #power #girlboss #fitchick #love #selflove #ironaddict #gymrat #gains

Deadlift diaries - I had fun today and actually su

Deadlift diaries - I had fun today and actually surprised myself I was a little nervous and had some doubts before we hung out. I was feeling a little low energy but decided to do my best since I had nothing to lose! You always keep me in check and help me get stronger that’s for sure. I love you more than anything and I know you’re always there for me no matter what. It’s fun hanging out around 200-205lb with you and I look forward to breaking 230 soon. I think I need to get out more!? But I’ll never forget you. 🥰🤣

On today’s episode of Sophie’s deadlifting yet again- she did 200lb for 2 sets of 5 followed by 2 more sets of 5 at 205 🙌👏🥰

Lastly *LIFTING HEAVY WONT MAKE YOU BULKY*

I’m just here making myself laugh everyday🤷🏻‍♀️
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#deadlift #fitness #health #fitnessjourney #chicago #wellness #selflove #goals #thursday #mood #feels #workout #barbell #glutes #personaltrainer #mobility #run #lifestyle #girlboss #fitchick #legday #legs

I have never felt so body positive towards myself

I have never felt so body positive towards myself consistently over the past 3 weeks than in 8+ years and possibly ever! I’m not sharing this to brag I’m sharing this for those that feel insecure and don’t see it ending, I was there for a long time, it sucks. I’m here to tell you. It. Is. Possible! But, you HAVE to do the work, get uncomfortable, change, grow or your thoughts/feelings, etc. will not change, why would they? That’s like expecting to see gains in the gym without doing anything. I could not be happier and feel more unstoppable due to the work I’ve done. I haven’t said/thought negative things about my body in a long time. Now, will I probably have a bad day here and there? Yes, will they ever be as bad or as many consecutive days as there once were? Not likely, because I’ve put in the work to recognize the thought/feeling in that moment, acknowledge it, feel it and let it go. I wasn’t sure how to put this all into words, so I did my best 🤷🏻‍♀️

Highly recommend cognitive behavioral therapy 👏👏👏 my one year anniversary was a few weeks ago.

If you read this far 💜 thank you!!

And yay these are my dead lifts, sets of 8 at 185, haven’t done that since September 🙌 here we go! Glad I was being blinded by the sun every two instead of thinking of how hard I was working😂

#motivation #fitnessmotivation #selflove #fitnessjourney #gains #goals #health #mentalhealth #personaltrainer #chicago #chicagopersonaltrainer #mobility #fitchick #core #legs #deadlift #squat #legday #love #workout #barbell #ironaddict #wednesday #mood #power #strengthtraining #strength #feels #lifestyle #therapy

🎙SECRET’S OUT!!!🎙 @nutritionwellnesslifes

🎙SECRET’S OUT!!!🎙

@nutritionwellnesslifestyle_ and I started a podcast! (Link in bio)

WELLNESS WHY is now available on @spotify and coming soon to all platforms so you can listen wherever you prefer to stream.

Why "Wellness Why" you ask?...

Every single person has a deep motivation that fuels their life. Their "why".

But "why" can mean so many things.

✨"Why" are you in the career you are in?
✨"Why" do you want to improve your health?
✨"Why" do you follow (enter nutrition or fitness recommendation here)?
✨"Why" do you make the actions you make...every single day?

Join our journey where we dive deeper into the conversation of all of these "whys".

In our episodes we will discuss an array of nutrition and fitness topics, the WHY behind those topics, and discuss developing your own WHY to help you live life to the fullest!

Head on over to my LINK IN BIO and check out our first two episodes LIVE NOW. We are SO excited for you to join us on our audio journey!

New episodes streaming weekly.
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#wellness #wellnessjourney #monday #mondaymotivation #mondaymood #health #fitness #fitnessjourney #podcast #goals #motivation #lifestyle #mindful #mindfulness #personaltrainer #dietitian #mentalhealth #feels #healthylifestyle #selflove #girlboss #girlpower #strengthtraining #legday #chicago

Friday fails or Friday feels? To move is to be hum

Friday fails or Friday feels? To move is to be human. And to fail is to be human... am I right!? I actually just think this is funny and to remind you that I’m not as perfect as you may think I am (no one is)! Also a reminder to push yourself out of your comfort zone, test your limits and laugh at yourself! The only way to change is to get uncomfortable - mentally and physically. Also, never forget to make sure you have a solid support system☺️
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Right before this @beccafariafit and I were discussing how to fail a squat lift because I never actually had! I had only failed split squats and deadlifts. My fear of it is now gone and I have new goals to break my squat PR.
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#squats #legs #legday #chicago #fitness #fitnessjourney #friday #fridayvibes #fail #fitnessfail #friends #health #healthy #mood #feels #fitchick #mobility #run #strengthtraining #workout

Sometimes I do upper body… shocking, I know. I’ve been pretty consistent with twice a week the past couple months. These are some of my favorite exercises, I personally love back and shoulders. I also like to pair exercises when I lift upper body!
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4 x 8 BB row - pronated grip
4 x 8 DB shoulder press

4 x 10 DB incline rows neutral
4 x to failure DB pronated grip row

4 x 10 SA DB row
4 x 10 Bench upright rows

I also really like pull-ups but I did less vertical pulling this day! Next time!
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#sundayfunday #sunday #lift #upperbodyworkout #backworkout #shoulders #fitness #strengthtraining #love #consistency #weights #personaltrainer #health #sofit #gains #run #runner #mobility #chicago #workout

About yesterday... I was ecstatic. I deadlifted 20

About yesterday... I was ecstatic. I deadlifted 205 for two sets of 5 reps. I’ve been quite aggressive with my lifting the last 8 weeks and it’s paid off, I’m the strongest I’ve ever been. Deadlifting is pure joy for me, I love every second of it. I actually didn’t get nervous before these two sets because last week I set the intention of pulling this yesterday and I trusted myself to make it happen. Yes, I usually I get nervous when I go super heavy. Sounds silly but you’d never want to see me back in college before my 800m or 4 x 4🥲. IT’S CAUSE I CARE.
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I can’t wait to crush my 230 max PR hopefully within the next few weeks🤞
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#deadlift #chicago #personaltrainer #fitness #fitnessjourney #health #healthyliving #selflove #love #joy #glutes #legs #legday #workout #power #strength #strengthtraining #ironaddict #lift #motivation #goals #mobility #fitchick #bossbabe #mood #monday

Split squat challenge!!! Your body weight or a lit

Split squat challenge!!! Your body weight or a little more 🤪like I did here! No grips, no chalk, no belt, to the FLOOR, lockout every rep, 8 each leg, stay on that back toe and give it a go!!!
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I used 45s last week and figured it wasn’t too bad so I tried 60s today, honestly the hardest part was grip - as you can see the last few reps I’m barley holding on with my left hand😅 my hand turned white. I did a couple sets of 6 reps as well and an uneven set 8 on one and 6 on the other after this set since I really couldn’t hold on anymore. Some days it’s going ovaries to the wall!!!! 😘
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My OG plan for my brothers wedding was to maybe 🤞 get a little more cut instead I think the opposite might have happened but I’ve gotten legit the strongest I’ve ever been in the last 6-8 weeks at 29- feels pretty good to be honest🥰
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#challenge #weightchallenge #splitsquats #squat #legs #fitness #health #fitnessmotivation #fitnessjourney #fitchick #personaltrainer #chicago #movement #goals #bossbabe #mood #feels #hotgirlsummer

Friday mood . . . Take me back to adult tennis cam

Friday mood
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Take me back to adult tennis camp with @marenwjung already. K thanks.
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Retirement tours, self portrait may 2021 #Tennis #fitness #health #love #workout #legs #fridayfeels #fridaymood #mood #flashbackfriday #tbt #vacation #sports

We all know I love a solid movement variation. I’ve been digging this one- it gets that ham gooood. If you’re short like me you may want to elevate your foot or if you’re tall you can add a pad under your knee to make it more comfortable and not let your hip dip or hike too much.
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I’m keeping my leg a little straighter so it hits different, you can play with it. I’m competitive so the first video I’m dying because I had a client do it earlier that morning and I had to beat him in weight 😂. So I did, still got it.
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I can tell you this isn’t loved by my clients but they’ll deal. Think of it like a Bulgarian but for deadlifts. Keep most of your weight on the planted foot. Try it out and report back. K thanks bye.
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P.s. I kindly muted the videos so you didn’t have to hear my breathing 😆💜
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#deadlift #hamstrings #workout #goals #motivation #legs #legday #love #personaltrainer #chicago #fitness #health #fitnessjourney #sunday #sundaymood #competative #gains #gym

First off I think my face before I start lifting i

First off I think my face before I start lifting is hilarious... so casual. I’ve been digging this unilateral (single leg) movement a lot lately... as all my clients know😜. One because it’s a leg movement, two it’s a single leg movement, three it gets that butt, four it gets that side butt! We are constantly living in the saggital plane (forward and back movements (flexion/extension)) so it’s important in my opinion to add in movements like this and/or lateral lunges, adductor side planks, curtesy lunges, all the things, etc. get them sides going!
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The way you position yourself for this you may feel it a little differently depending how much you forward lean, let your knee come forward, etc. play with it, leaning forward more will get more glute- staying more upright will get more quad. Pick your poison. Have some fun!
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Try it out and report back
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#legs #legday #glutes #workout #fitness #health #fitnessjourney #barbell #personaltrainer #chicago #mobility #strengthtraining #power #love #singleleg #squats #lunges #run #runcoach #lifting #weights #highbun #legsfordays #feels #mood #gains #gymlife

Last day at 28, still got it. Was feeling good and

Last day at 28, still got it. Was feeling good and decided to push it. Hit 225 for the first time since March 2020. Entering the next year feeling strong as hell mentally and physically and couldn’t be more excited 🥰 watch out 👀
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And it’s the first day of shark week so the world can suck it.
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That is all. Thanks for the push @michaelroch happy early birthday to us🥳
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#friday #fridayvibes #deadlift #barbell #power #strength #workout #love #selflove #chicago #personaltrainer #legs #legday #glutes #mobility #feels #mood #goals #motivation #max #fitness #health #fitnessjourney #gains #gym

Meet @nrach we met in 2018 on accident... she was

Meet @nrach we met in 2018 on accident... she was supposed to go to Pilates but got paired with me instead, oops. She’s the strongest she’s ever been in and out of the gym😘! Including starting to just get into golf and driving the ball 220 easily.
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My favorite transformation of hers is not only her strength gains but her ability to do her homework on her own at her gym without ANY FEAR. I mean that makes me 😍. We trained for it to. She helped set up and take down the bar for a bit, asked any and all questions and now she’s a pro.
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So we get to work on little movement tweaks here and there and really building load, work on breathing and switch grip for sumo dead’s. First time any female client (or male client actually lets go boys...) has used 30s for this movement. Say whatttt that’s 60lb total Incase you needed help.

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As my clients know I love legs, and I love lunge variations, try this out it’s tough! You can even elevate your front foot if you’re feeling extra spicy.
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Anyways, sassy soph is back✌️ if you’ve read this far thanks, oh don’t forget leg day. And a reminder you don’t know until you try. GO DO IT.
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Ps - don’t mind my annoying voice 😬
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#bossbabe #client #personaltrainer #personaldevelopment #workout #lunge #legday #golf #power #strengthtraining #strength #girlpower #goals #motivation #mood #monday #legs #dumbbells #deadlift #selflove #fitness #fitnessjourney #health #healthylifestyle #mobility #chicago #chicagotrainer

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