Sarah Bowmar in Two-Piece Workout Gear Displays the "Power of Synergy"

She Has Cystic Fibrosis

Sophie was diagnosed with Cystic Fibrosis at four months old and was told she might not live past 16.“Cystic fibrosis is a genetic disease that affects your lungs and digestive system, inherited from birth - although I was actually diagnosed very late,” she told Women’s Health. She added to Strava that she ended up in the hospital at 19 and was told by doctors she "only had a couple of years to live,” she said. “I think this is where the power of naivety can sometimes kick in. I sat there in the hospital thinking ‘I don’t believe you. I don’t have time to die. There are all these things I want to do with my life.’”

Running "Saved My Life" She Says

“Running saved my life. If I hadn’t gone on my journey and decided to challenge myself through running in different ways, who knows whether or not I’d still be here today,” Sophie told Strava. “I believe fitness saved my life, because it’s given me experiences and memories, and it’s also shown me what I am capable of. My happiest times and my happiest memories have been the ones where I've been leaning into the most discomfort.”

Goal Setting

Sophie recently revealed that her goal for 2025 is to complete “12 challenges in 12 months,” she wrote in a post. “I thrive and love big challenges but next year is about being able to achieve smaller but just as significant goals throughout the year to fit into life and staying fit and strong simply say YES to anything. The main goal being I want to see how fast and strong of a runner I can become and add in some different types of adventure to take me back to the mountains, trying new things to push me out of my comfort zone and with few things set already and a dream race in place which I’ll talk about soon its turning into an incredible year. And Also the building blocks to get as strong as I can ready for the big challenge I want to do after…I love setting goals.”

Swimming

As part of her workout split, which she shared on Instagram, Sophie swims. “Weeks out from @newyorkcity_marathon,” she wrote. Why does she swim? “I swim for recovery and to reduce impact plus benefits for my engine and lungs for running,” she said in the post. She does two 30 minute swims per week. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Hiking

Sophie loves to hike and mountain climb. She even summited Mount Kilimanjaro in 2015, two years after she was told she had years to live. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

Eat Out of Hunger

Emotions have a “great impact on our hunger levels,” Shona explained to the Daily Mail . She has a hack for making sure you are eating out of hunger. “When you want to eat, ask yourself if a snack will truly ‘fix’ your situation, or if there's a better choice that aligns with a long-term solution,” she said.

Take Some Deep Breaths Before Eating

Another one of her hacks? “Excessive stress has negative implications for our digestive enzymes, so we want to make sure that we take a few deep breaths to calm the nervous system before eating,” she said. Be “present” when chewing and chew each mouthful 5-10 times she says. And, don’t eat in front of the TV, she says, which will likely cause you to “'over-eat and under-chew.”

Avoid Ultra Restrictive Diet

Shona isn’t a fan of ultra restrictive diets. She also warns against thinking about food as inherently “good” or “bad. Instead, “Food should be enjoyed and not used as a tool for punishment or reward,” she says.

Protein

“Protein intake isn't just about preserving muscle mass - even though this is hugely important for all of us; it's also necessary for many bodily processes from making digestive enzymes to hormone production, immune and cognitive function,” she says. “Building meals around a protein source ensures that we get the necessary amino acids that our bodies need to function and thrive. We can store fat and we can store carbohydrates, but we can't store protein.”According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Fiber

Shona calls fiber, the “unsung hero of our digestive system,” she says. “Fiber is a non-digestible carbohydrate that helps us maintain healthy bowels, regularity and supports the growth of beneficial bacteria in our gut.” She recommends between 25 and 30 grams per day.

Walking

Michelle makes sure to get her steps in. You can usually find her walking around Miami. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Motivation in the Mirror

What motivates Michelle? “I would say the mirror. There’s nothing more motivating than when you find a new vein! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans,” she told Simply Shredded.

5 Hardcore Workouts Per Week

Here is what Michelle’s workout looks like, as she detailed it to Simply Shredded:

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

Here Is What She Eats in a Day

Michelle shared a sample menu of what she eats in a day with Muscle & Fitness.

Breakfast: Protein pancake or chocolate peanut butter overnight oats

Snack 1: Stuffed avocado tacos or tuna tartar

Lunch: Cashew chicken lettuce wraps or noodles with creamy avocado pesto

Snack 2: Peruvian ceviche or yogurt protein cups

Dinner: Teriyaki ginger tilapia or coconut chicken curry

Cardio for Weight Loss

To “cut down” or lose weight, do lots of cardio, advises Michelle. “I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest,” she said.