IFBB Champ Sophie Guidolin in Two-Piece Workout Gear Says "Focus on What You Stand to Gain"
Sophie Guidolin is sharing inspiration with her followers in her workout gear. In a new social media post the IFBB champ shows off her amazing body – including her flat abs – in a two-piece exercise set. "FOCUS ON WHAT YOU STAND TO GAIN," she writes in the caption. "Too often, we focus on what we're trying to LOSE. But true transformation happens when we shift our mindset to everything we stand to GAIN. When you make that shift, you start to enjoy the process, focus on your growth, and keep showing up. It's not just about physical change – it's about building strength, confidence, and resilience." How does she approach diet and fitness? Here are 5 rules followers.
Rule 1: Exercise Every Day
Sophie exercises "3-4 in a normal week, 4-5 in the lead-up to a competition," she tells Women Fitness. "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."
Rule 2: Use Fuel As Food
Protein and carbs keep Sophie's body fueled for fitness. "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," she tells Women FItness. "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."
Rule 3: Strength Training Over Cardio
"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," she says. 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!"
Rule 4: Balance Macronutrients
Sophie keeps tabs on her macronutrients. "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," she tells Women Fitness.
Rule 5: Strive for 10 to 14 Reps
Sophie strives for a certain number of reps, she explains in a recent post. "There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), 'We're growing, babe!' 📈 It's like baking the perfect cake – the right ingredients, the right time, and boom – masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day…. 42+ reps.. hahaha like my 8kg dumbbell curls," she says.
