Fitness coach Sophie Guidolin has shared three of her favourite ‘summer shredding’ recipes that help keep her in top shape all season.
The Gold Coast mum-of-four, who is a qualified nutritionist and founder of THE BOD, describes tracking macro nutrients as the ‘life-changing’ secret behind her incredible figure and includes them on every recipe she shares.
Her three favourites include a Vietnamese prawn noodle salad. a turkey taco bowl and a summer veg omelette.
Fitness coach Sophie Guidolin has shared three of her favourite ‘summer shredding’ recipes that help keep her in top shape all season
VIETNAMESE PRAWN NOODLE SALAD
This mouthwatering recipe contains 347.5 calories, 33.8 grams of protein, 3.5 grams of fat and 45.9 grams of carbohydrates per serve.
‘Sweet potato noodles can be found in the Asian aisle of supermarkets,’ Sophie said.
Alternatively use brown rice vermicelli noodles for the same macros.’
TURKEY TACO BOWL
This healthy take on a Mexican classic is so simple anybody can make it and contains just 398 calories per serve.
It contains a whopping 27 grams of protein per serve, 12.5 grams of fat and 41.1 grams of carbohydrates.
‘Alternatively to making your own taco seasoning mix, you can use a premade taco or Mexican spice mix,’ Sophie said.
SUMMER VEG OMELETTE
This light and fluffy omelette is packed full of goodness and contains 338 calories and 33.7 grams of protein, 16.4 gram of fat and 10.3 grams of carbohydrates per serve.
‘Nutritional yeast flakes provide a cheesy flavour and are dairy free,’ Sophie said.
‘They can be found in the health aisle of supermarkets. For the corn, use canned corn or cut corn kernels from a corn cob (boil in water for 5 minutes to cook first).’
IN THE GYM: WORKOUT DOS AND DON’TS
‘The biggest mistakes that women make with their training is that they’re too scared of weight training and they get stuck doing cardio,’ Sophie told FEMAIL.
‘Whilst this will help burn calories, it won’t help to change your overall shape or increase your metabolic capacity.
‘This means your goals are harder to achieve and maintain long-term.’
That said, Sophie said the best workouts are the ones that ‘make you happy’.
‘There is no better workout than allowing yourself to feel motivated and inspired so find things that you actually enjoy doing,’ she said.
‘[It’s also important to ] try different workouts and keep your body guessing – this is a key fundamental in ensuring optimal results. Look at strength training, cardiovascular training and stretching,’ she said
‘[It’s also important to] try different workouts and keep your body guessing – this is a key fundamental in ensuring optimal results. Look at strength training, cardiovascular training and stretching.’
Sophie’s THE BOD app and website have all kinds of simple workouts to suit different ability levels.
‘A quick 15 minute workout that you can do daily is part of our functional sessions and we allow users to be able to select different levels according to time limits and fitness levels,’ she said.
It may be surprising when you look at her lean physique, but Sophie refuses to cut out any food groups from her diet
IN THE KITCHEN: BALANCE, NOT RESTRICTION
It may be surprising when you look at her lean physique, but Sophie refuses to cut out any food groups from her diet.
‘I avoid cutting out any particular food groups or macro nutrients as I believe in a balanced diet,’ she said.
‘I think it’s really important for women to learn that cutting out entire food groups may be a good “quick fix” but it is not an overall long-term strategy – when you start eating those foods again you gain back all of the unwanted kilos.’
That said, she does name six staples that you will always find in her kitchen: almond milk, bananas, frozen mango, chia seeds, coconut yoghurt and watermelon.
‘Being able to eat a flexible diet with foods that I want to eat and still be able to achieve my goals was the biggest game changer – one that I have been doing now for over six years and allows me to have the body that I have now, 365 days a year,’ she said
HOW TO ACHIEVE YOUR FITNESS GOALS IN 2022
‘Find what you love and do it consistently. Consistency is definitely the key and if you haven’t already started tracking macros, start now as it changed my life,’ Sophie said.
‘Being able to eat a flexible diet with foods that I want to eat and still be able to achieve my goals was the biggest game changer – one that I have been doing now for over six years and allows me to have the body that I have now, 365 days a year.
‘We include this entirely free on THE BOD website using the macro calculator or within app.’
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