Super fit mum-of-four, 32, reveals her ultimate guide to transforming your body this year

Fitness coach and mum-of-four Sophie Guidolin has shared her ultimate health and workout guide for 2022 – and says tracking macro nutrients is the ‘life-changing’ secret behind her incredible figure.

Sophie Guidolin, 32, the nutritionist and personal trainer behind THE BOD, said it’s crucial to set clear goals to get back in shape after an indulgent festive period and kick off the year with activities you genuinely love.

She also recommends having a home menu of fresh meals and urges everyone to have fresh produce ready to go for meal prepping if they want to prevent binge eating or poor diet choices.  

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.  

‘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

‘[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

What is Sophie Guidolin’s day on a plate in summer? 

Breakfast: A fresh smoothie

Lunch: A salad with rice, lasagne or pasta

Afternoon snack: Banana bread

Dinner: Curries or summer barbecues

‘[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. 

Recipe: How to make Sophie’s Vietnamese Prawn Noodle Salad

Ingredients

250g medium or king prawns (raw, peeled)

1 clove (3g) garlic, finely diced

1 tsp (5g) coconut oil

80g sweet potato noodles (dry)

1.5 cups (100g) bean shoots

½ medium (110g) red capsicum, sliced into matchsticks

12 (78g) snow peas, sliced into matchsticks

¼ large (90g) cucumber, sliced into matchsticks

½ medium (62g) carrot, sliced into matchsticks

1 (18g) spring onion, sliced

¼ cup (6g) mint, chopped

¼ cup (5g) coriander, chopped

1 tbls (12g) roasted peanuts

 

Dressing

1 clove (3g) garlic, finely diced

¼ tsp (1g) red chilli, finely diced

2 tbls (30ml) fish sauce

2 tbls (30ml) rice wine vinegar

1 tbls (10g) coconut sugar

1 tsp (5ml) tamari

Method  

1. Chop capsicum, snow peas, cucumber, carrot into matchsticks; slice spring onion; chop mint and coriander, and set aside. 

2. Combine dressing ingredients – finely diced garlic and chilli, fish sauce, rice wine vinegar, coconut sugar and tamari. 

3. Boil a saucepan of water and boil noodles for 8 minutes (or as per packet instructions). Drain. 

4. Heat oil in a non-stick frypan. Add prawns and garlic. Stir fry for 6-8 minutes until cooked through. 

5. Divide noodles, vegetables, herbs and prawns between 2 bowls. Pour dressing over and toss to combine. Top with spring onion and peanuts. 

Tips: Sweet potato noodles can be found in the Asian aisle of supermarkets. Alternatively use brown rice vermicelli noodles for the same macros.

Serves two  

‘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.’