Sophie Guidolin is a nutritionist, master trainer, gym owner, author and world-renowned fitness model with numerous titles, most recently winning her IFBB Bikini Pro Card. Her passion for health started after her first pregnancy, during which she gained 28 kilos and developed gestational diabetes as a result of her unhealthy lifestyle. She started weight training and changed her diet, and she amazingly shed 30 kilos. Sophie has developed numerous workout and nutritional plans, transforming the lives of thousands of people, and is dedicated to leading a healthier, more active lifestyle. Counting macros along with weight training was the key to Sophie’s transformation. She believes in the practise of controlling your body fat and weight through nutrition, and controlling your muscle shape and size through weight training, which is her preference over doing hours of cardio in the gym and her program reflects this.
Women Fitness’ President Namita Nayyar recently spoke to Sophie, the inspirational mother of four, about her expertise on parenting, relationships, exercise and nutrition.
NN:
You Begin Your Day with?
SG:
A workout! The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day.
NN:
The best part about being a mother?
SG:
I feel there are so many rewards being a mum, the moment your children accomplish new skills or the sound of their laughter. I love being the one who can comfort them when they’re sad or feel scared. I love being able to guide them through life and teach them new skills or knowledge.
NN:
When did you start enjoying working out?
SG:
After the birth of my second son, Ryder. I developed gestational diabetes in my first pregnancy [with son Kai, 11], and began walking while pregnant with Ryder. This later evolved to training in the gym (cardio-based), and I then started lifting weights as my confidence in the gym improved. Once I started weight training, I never looked back – I loved the feeling that being strong gave me, I loved the results, and I loved (and continue to love) the way you can achieve a lean, feminine shape with weights.
NN:
Your breakfast comprises of?
SG:
Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup.
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NN:
Your favorite fitness icon?
SG:
I don’t know that he’d call himself an ‘icon’, but my husband Nathan Wallace. He’s an accomplished athlete in his own right (powerlifting and bodybuilding), he is one of the most knowledgeable people I know when it comes to nutrition, technique and body composition, and he has coached me through multiple bikini competitions including winning my IFBB Bikini Pro Card without deprivation, endless cardio, water loading or depleting, or any hormonal issues. He’s helped reverse diet competition girls who have negatively impacted their hormones or metabolism with extreme dieting and he works with clients around the world to help them achieve their best physique whatever their goals, lifestyle or nutritional preferences.
NN:
How do you like to train your body? 3 Must-do exercises for legs, abs & upper body?
SG:
Weights! I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn.
- For legs, I love squats, sumo deadlifts and hip thrusts.
- For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts.
- For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!
NN:
Your pre and post-workout meals?
SG:
Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.
NN:
What is the MACROS Diet?
SG:
Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round.
NN:
Top 3 healthy snack options?
SG:
- HappyWay chocolate protein powder mixed with oats and water. Great for travelling too.
- YoPro high protein yoghurt tubs
- My banana bread. I have two versions – a refined sugar-free, additive and preservative free version from My Kids Eat, and a gluten free version in THE BOD.
NN:
What inspired you to develop the 12 week fitness program ‘THE BOD’?
SG:
After I gained and lost 30kgs in my first pregnancies, I developed an interest in fitness and wholefoods, inspired by my young family. I started to share my transformation on Instagram, and once I realised how strongly my emotions, body transformation and fitness journey resonated with other women I knew that I had to create a program that was easy to follow, sustainable, flexible, family-friendly and achieved REAL results, not a fad diet or fast shred.
I invested everything into THE BOD; years of development and money I scrimped to create a program I was proud of. Demand was overwhelming and continues to grow – we just recently signed up 1000 people to our THE BOD Restart in only a few days, and we have BODSQUAD clients all around the world.
NN:
What is the best compliment that you have received from a client & your trainer?
SG:
I hear from clients every day that THE BOD has changed their lives – helping them feel strong, confident and fit, and motivating them to cook whole foods for themselves and their families. Being able to help someone transform their mindset and prioritise their health is the greatest compliment.
My husband is my coach, the best compliment that he has ever given me is purely organic, watching his nerves before I step on stage for a competition, or not being able to eat the day of my competition because he is so nervous means so much more to me than any words.
NN:
How many times do you workout in a week?
SG:
3-4 in a normal week, 4-5 in the lead-up to a competition.
NN:
Your gym bag essentials would be?
SG:
Ha! I actually vlogged about this! Versa Gripps, THE BOD Maintenance program, headphones and phone, THE BOD Booty Bands, wipes to freshen up and my Bohemian Skin face wash, my makeup bag (I train without makeup and get ready for the day at work), a perfume stick, travel sized protein powder, and my vlogging camera.
NN:
Social media has been instrumental in your growth. What is the best part about it?
SG:
Being able to connect with thousands of women around the world. As a face-to-face trainer, I can only support one woman at a time. But if I post my workout, technique tips or one of my clean recipes on social media, I can share it with thousands of people, right around the world.
The other benefit is the community that you can build on social media. Our @thebod_ Instagram has over 73K followers, and our THE BOD clients are invited into our private Facebook Forum, where they can receive online support from other clients and our coaches. No matter where you are on your fitness journey, having someone to cheer you on and encourage you when you slip is vital to your success.
NN:
Biggest post pregnancy weight loss myth that needs to be busted?
SG:
Cutting calories to lose the ‘baby weight’. Mums need food! Too often, mums will prioritise making a healthy lunchbox for their kids, pureeing organic vegetables for their babies or cooking a healthy dinner for the whole family.. but then subsist during the day on coffee, muffins or the kids’ leftovers. You can’t train without energy, you won’t sleep well on a sugar roller-coaster, and you certainly won’t get the fitness and physique results you want without planning your food. It’s a simple as making yourself a lunchbox when you make the kids’. Or cooking a double batch of dinner, and storing single-serves in the fridge to ensure you’ve got a wholesome meal on hand.
NN:
Athleisure brands that you love?
SG:
Cleo Harper, Lorna Jane and Nike.
NN:
Any advice you would have loved to get when you were pregnant?
SG:
In my first pregnancies – eat well now and you’ll benefit later! In my twin pregnancy – exercise when your body is up for it, sometimes rest is more beneficial!
NN:
Resolutions or goals for 2018?
SG:
I set myself fitness, financial and family goals every year. This year I’ve already hit my fitness goal (winning my Pro Card), and am constantly working on my family goal (balance – #mumlife!). My business goals are coming to fruition too – I’ve already released one book, More than Words, and have two new books in production for release later this year. Our annual THE BOD Weekend will also be our biggest yet, with double the number of participants, triple the number of sessions and the most amazing brands on-board. It’s going to be a great 2018!
NN:
Message for your 359K followers on Instagram?
SG:
The same thing I tell my children (and my parents told me) – “You can do or be anything you want – with hard work and commitment”.
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Women Fitness thanks Katherine and her team for helping create this incredible feature.
All content on this site is copyright of Women Fitness and no part of any article found on this site may be reproduced without an express permission and highlighted, do follow link crediting http:// www.womenfitness.net/ or preferably the original page as the source. This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2018 Women Fitness