Sophie van Oostenbrugge in Two-Piece Workout Gear Shares "What I Eat in a Day"

Two Cardio Sessions Per Week

In a YouTube video Sophie discussed her approach to exercise. “I always make sure to do at least two cardio sessions a week just to build my cardiovascular health. So this is regardless of whether I am trying to lose weight, whether I am maintaining or whether I am gaining weight. And then if I try to lose weight, then I slowly increase my cardio from there,” she says.

Cold Plunge

Sophie recently did a cold plunge while in Italy. “Had the most magical few days,” she captioned a series of Instagram snaps. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 stu

She Strength Trains

Sophie’s main workout is strength training. “I train my legs two to three times a week currently in my current split, but not every session is equally aimed at targeting my glutes. But I train legs two to three times a week,” she reveals. She also likes the deadlift, “just because it is the most, like the best exercise ever,” she says. “You just feel so strong when you are performing it. You're targeting your legs, your hamstrings, your glutes, your lower back. It trains your grip strength. I just love the dead lift, so I have to go with deadlift.”

Building Muscle Mass

Sophie isn’t just trying to slim down. “The bulk is on, and this is how I make sure to keep building muscle mass,” she wrote in a post, revealing “the exact details” of her exercise session.

1. front foot elevated smith machine split squat: 3 x 10-12 per side

2. smith machine good morning: 3 x 8-10

3. smith machine hip thrust: 3 x 12, 10, 8

4. side lying hip abduction: 2 x 15 per side (ad)

What She Eats in a Day

Here is what Sophie eats in a day, according to her latest post. For breakfast she has toast with butter, eggs, cottage cheese, and blueberries. Then for lunch she eats salmon with pesto and rice. Dinner is steak and potatoes with asparagus. She finishes her day off with dates and butter for dessert.

She Loves Sweet Potatoes

Gibbs is seen making sweet potato toast in her Instagram post. Sweet potatoes have a lot of benefits. Reid Health states, “Dietary fiber is another beneficial nutrient found in sweet potatoes. A 1/2 cup portion of cooked sweet potato with skin contains just over three grams of fiber according to the USDA. A high fiber intake reduces your risk for type 2 diabetes colon cancer heart disease high cholesterol and high blood glucose — and may help improve mood and memory according to a review published in the journal Metabolism. Adults and children need 14 grams of fiber for every 1000 calories they consume suggests a review published in Nutrition Reviews.”

She Loves Eggs

Gibbs is seen eating eggs with her sweet potato toast in her Instagram video. Eggs have a lot of benefits. The Mayo Clinic says, “Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared with other sources of cholesterol. For example, people typically eat eggs with other foods high in salt, saturated fat and cholesterol such as bacon, cheese and butter. These foods are known to increase heart disease risk and you should eat them sparingly. An egg on its own is a nutritious option for breakfast, lunch or dinner. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.”

She Relaxes

Gibbs is all about relaxation. She talked about this in the caption of this Instagram post. “Sometimes when we’re on a healing journey, deep in life & growth we forget the medicine that is letting our hair down, expressing ourselves freely, dancing & letting loose ❤️🔥Before I left I chose not to stress about being out of routine, eating microwave meals & staying out all night because healthy means to fulfill our need to play & have fun too!✨Sending love to everyone still out there 🌻”

She Does Pilates

Gibbs shared some more of her favorite foods and workouts in this Instagram video. In it, she is seen doing Pilates. The Cleveland Clinic states that Pilates has a lot of benefits. “The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster. Pilates is known especially for improving lower back pain, as seen in both this 2015 and this 2020 study.”

She Loves Avocado

Gibbs is also seen eating avocado in the previous Instagram video. According to The Cleveland Clinic, avocado has a lot of benefits. “Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka ‘good’ fats. Oh, and did we mention that they taste great and they’re super versatile?!”

Here's What She Eats in a Day

Kerly shared a sample day of eating, starting with breakfast: 3 egg whites and 1 whole egg

30g of oats or 1/2 potatoes. Next up, a snack, a protein shake and 2 small Colombian potatoes. Then, for lunch she has 140g chicken with 100g rice and a green salad. For a snack she has 90g shrimp and zucchini vegetable pasta. And finally, for dinner she has 110g of fish with 1 egg and green salad.

Intermittent Fasting

In order to “lose weight, burn fat and get super fit” Kerly intermittent fasts, which she calls her eating method. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Low Carb Diet

Kerly is on a low carb diet, she told El Estimulo, revealing she only eats “light” sandwiches. “I try not to eat a lot of bread because it makes my belly bigger, but when I can, I use whole wheat bread. I try to combine it with protein, which is very important to maintain muscle. I like to put some dressings that give flavor to the sandwich so that the diet is pleasant and I don't get bored,” she says. “Olives, avocado, olive oil, alfalfa, whole wheat toast, a grilled chicken breast and a little mustard, because it's the only dressing that doesn't have calories. No mayonnaise, no tomato sauce.”

She Counts Calories

“My diet only allows me a low-calorie sandwich, between 150 and 180 calories, which could be eaten mid-morning - I eat 6 times a day - because you can't eat carbohydrates at night. I try to find the right flavors, since I live on a diet. I put a little bit of what I have at home, avocado, which even though it has fat, it's the good kind, tomato too, so to speak, you can't overdo it either, and olive oil, which is a good fat for the body, skin, hair and nails,” she added.

No Mayo

One ingredient that she would never put in a sandwich? “Mayonnaise because I think that first of all it's greasy for the skin, it gives you acne and secondly it goes to your belly, your rolls. I don't like mayonnaise at all,” she said.