SophFit 21 Day Challenge

MONDAY 4rd June - 24th June 

Program Goals:

Health, Fitness, Weight loss, Accountability

Program Design:

Male and Female | Any level of fitness

Program Length:

21 Days

Nutrition:

Access SophFit Recipes

WELCOME CHAMP!

Welcome to 21 days of kick ass accountability, community and all the tools you need to start your journey and RESET FOR SUMMER!


****I’ve added loads of my SophFit recipes from inside the app to get you started along with seven kickass workouts to get us all moving and working on our goals together fam.


This challenge is about you saying YES to change, YES to action and YES to starting your SophFit transformation!

If you’ve just arrived please see instructions below:


  1. WELCOME! You are here and now have access to all the AMAZING kick ass resources you need to SMASH the next 21 days! 
  2. Head to the SOPHFIT COMMUNITY CONNECT section of the board and hit the ‘CLICK HERE TO JOIN COMMUNITY’ and you’ll be invited to our exclusive challenge community.
  3. Thats it..you are in and ready! LESSSSS GO!!!!
  4. If you are a NOTION user and have an account and would like to save this board in your account, then head to the top right hand side, hit the duplicate icon (CLICK HERE TO SEE)


Let’s smash these epic next 21 days together. Don’t forget to drink your 2L of water, sleep 7+ hours, and try to get your steps (10K day / 70K a week) completed. You will find a daily log below, should you wish to track it, and plenty of community support in our dedicated WhatsApp Group.

DAILY TARGETS FOR THIS CHALLENGE

  • Aim for 10,000 steps per day for 21 days 
  • Use the recipe ideas and avoid processed food for 21 days
  • 2l x waterTrack Your Progress
  • 7 hours of sleep a night 
  • Workout 3 - 7x per week. I’ve added 7 kickass workouts! You will repeat these 7 workouts 3x over the course of the next 21 days depending on how many days you workout in the challenge. I challenge you to push your reps for time each time! LFG!!! 


HOW TO NAVIGATE THIS CHALLENGE

  • Read through this document and have a look over your awesome resources.
  • Join the Community WhatsApp Group and introduce yourself!
  • I HIGHLY recommend taking BEFORE photos so you can see the visible changes even if the scale weight doesn’t move (very common!) = front, side, and back in good lighting fam!
  • Head over to my FREE Macro Calculator to get your personal targets. 
  • Download my FREE pdf trackers to help you plan your 21 days.

Let’s rally together to offer community support!!

Here you can ask me questions too!

JOIN OUR WHATSAPP GROUP: 


Q&A WITH SOPHIA

Each week I’ll ask you for your top topics and questions in the community. Then each week you’ll hear the answers to your top questions!  


’WEEKLY WIN’

  • post your weekly win
  • Share a step in progress no matter how big or small
  • PB’s for your workouts?
  • Mastered an exercise?
  • Accountability selfie?
  • Share them all and this epic community will jump on board to celebrate with you!


’COMMUNITY’ Chat

  • Supplement questions
  • Workout questions
  • Daily affirmations
  • Use this for supporting one another, sharing wins, etc.

 Calculating your Calories and SophFit Recipes 


Tracking calories and macros is a key component of a successful nutrition plan.

By keeping track of the calories you consume and the balance of proteins, carbohydrates, and fats, you can more accurately plan meals that meet your nutritional needs and help you achieve your goals.

To track your Macro and Calorie requirements fam HEAD HERE to my SophFit Macro calculator

CLICK HERE TO VIEW PDF

Supplements

 Looking for the low down on some basic supplements? If you are wanting to add supplements to your plan head over to Rule 1 using this link https://glnk.io/xlxw/sophia and use code SOPHIA.


  • Creatine: This supplement enhances strength and muscle gain, and boosts performance in high-intensity workouts. Take 5 grams of creatine monohydrate daily, either before or after your workout.
  • Fish Oil: Rich in omega-3 fatty acids, fish oil supports heart health, fights inflammation, and may aid mental health. Take 1-2 grams of EPA daily, preferably with a meal.
  • Magnesium: Magnesium supports numerous body processes, including muscle and nerve function, blood sugar control, and blood pressure regulation. Take 200-400 mg of magnesium daily, preferably in the evening as it may aid sleep.

Optional extras

Belief

Valerian root is often used as a natural sleep aid due to its tranquilizing effect. It can help to calm anxiety and improve the quality of sleep. The recommended dosage varies, but generally 300-600mg before bedtime is suggested.

Ashwagandha:

This is an adaptogenic herb that is known for its stress-lowering effects. It may also enhance focus, reduce fatigue, and improve sleep quality. The typical dose is 300-500mg, taken with food.

Marine Collagen:

This is a powerful supplement for skin health, promoting elasticity and hydration. It can also support joint and bone health. The typical dose is 10-15 grams daily, preferably on an empty stomach for better absorption.

Bonus tips 

  • Sleep

    - Aim to get at least 7-9 hours of quality sleep per night.

    - Establish a regular sleep schedule by going to bed and waking up at the same time daily.

    - Create a sleep-friendly environment in your bedroom: dark, quiet, and cool.

    - Limit exposure to screens before bedtime.

    - Avoid caffeine and alcohol close to bedtime.

  • Stress Management

    - Incorporate regular physical activity into your routine.

    - Practice relaxation techniques such as deep breathing, meditation, yoga or tai chi.

    - Maintain a healthy diet and take time to eat mindfully.

    - Make time for hobbies and activities you enjoy.

    - Connect with loved ones and social support to talk about your stress.

  • Regulating Nervous System

    - Practice mindfulness and meditation to help calm the nervous system.

    - Engage in regular physical activity which can help reduce anxiety and improve mood.

    - Limit caffeine as it can stimulate the nervous system.

    - Practice deep, slow breathing techniques to help calm the nervous system.

  • Social Connection and Mental Strength

    - Make time for face-to-face connection with family and friends.

    - Engage in social activities that you enjoy.

    - Volunteer or get involved in your community.

    - Seek professional help if you're feeling isolated or depressed.

GET READY… SET……GO FAM!!!!!

Meal / Workout PLAN

I can’t wait to see you in the community and watch your journey over the next 21 days!


I’m so happy you’re here.


Let’s take on the next 21 days champ!


Soph x