Coach Sofia Fitness

42 Flips | 7 Magazines | 1 Following | 2 Followers | @SofiaHabity2017 |  I'm Sofia! I'm a chronic back pain warrior and strength coach, and I'm passionate about helping people workout effectively to fix muscle imbalances and alleviate chronic back pain. I use a combination of strength training, postural therapy and holistic nutrition to help you reclaim a life free of pain, where you can move without restriction. I also share low carb recipes because, why not  Hangout with me at coachsofiafitness.com

How to Strengthen a Weak Core!

As you guys know, I am very passionate about strength training, rehab and building a functional physique. When I started this blog, I was talking …

Exercise

No crunch core workout – lumbar stabilization (5 minute low impact #5)

I’ve been really loving taking a break during the day to do my 5 minute routines, especially when I’m really busy and can’t make it to the gym.<p>Today …

Workouts

9 hip stretches to alleviate back pain and piriformis syndrome • Coach Sofia Fitness

I often talk about “over-stretching” as our first direct reflex to back spasms and pain, and how we can use stretching more wisely to get all the …

Pain

6 weak glutes strengthening exercises

Every day, I receive an email or read a comment from members suffering from piriformis syndrome and its accompanying pain. I have noticed that no …

Workouts

5 ultimate lower back pain - piriformis syndrome exercises • Coach Sofia Fitness

What is the number 1 thing almost everyone is advised to do (or think of doing) when having an episode of lower back pain? stretching. stretching. …

Workouts

How the mind body syndrome may be causing you pain • Coach Sofia Fitness

Part of being a coach is to educate, and share information. If there is a treatment or tip out there that I feel will benefit you, you bet that I …

Pain

Traditional belgian waffle

Lately I have been making Belgian waffles everyday. I am not kidding when I say “everyday”. I’m hooked.<p>The recipe for this traditional Belgian waffle …

Breakfast

Grain free beef stuffed peppers (low carb, gluten free) • Coach Sofia Fitness

Preheat the oven to 380 degrees F<p>Heat up a saucepan in medium to low heat and add the chopped onion. Mix well until brown.<p>Add the chopped zucchini, …

Spices

Home • Coach Sofia Fitness

I’ve been talking quite a bit about stress on Instagram, which inspired this blog post today. I want to dive into the physical symptoms of stress, …

Back Pain

Eating healthy on a budget

If you are on a mission to get fit and healthy, you know that eating healthy food is a must to achieve that. You nutrition is actually more important …

Nutrition

I Will Teach You To Be Fit • Coach Sofia Fitness

Description<p><b>The ONLY 7 steps you need to take yourself from overweight and overwhelmed to fit and vibrant.</b><p><b>Dear friend,</b><p>My name is Sofia Habity and I am …

Fitness

Low Carb Grilled Cheese Sandwich • Coach Sofia Fitness

Today I am sharing a simple, yet delicious low carb grilled cheese sandwich. Only this time, we are not using regular sandwich bread 😉 #saywhaaat<p>I …

Breakfast

Why I'm following the GAPs diet, to heal my lower back pain • Coach Sofia Fitness

I am very excited to share my journey on the GAPs diet in this post. I want to document my story (ups and downs included), so that someone, somewhere …

Wellness

Is chronic back pain affecting your mental wellbeing? • Coach Sofia Fitness

It has been a while that I wanted to write a post about the mental implications of carrying chronic back pain or any other chronic illness in …

Meditation

Cast Iron Chicken Skillet • Coach Sofia Fitness

This weekend has been one of those where I felt like I was chasing my tail. I had a lot of things to get done, and was trying to do it all at once, …

Cast Iron Skillet

Stephanie Mansour helping women achieve wellness, fitness goals

Stephanie Mansour’s message to women is clear and concise: Feel good about your bodies, lose the weight and make it last.<p>The certified …

Deepak Chopra Reveals 7 Mindful Ways to Reduce Stress and Anxiety

With busy schedules and constant societal pressure, stress and anxiety are no strangers to most of us. It can be hard to unwind, relax and experience …

Meditation

25 Profound Mindfulness Quotes to Inspire You to Make the Most of Every Moment in Life

If you’ve been reading The Power of Ideas blog, you’ll know that we’re huge advocates of mindfulness. Research studies are showing that it offers …

5 Simple Strategies to Help You Perform Under Pressure

Keeping calm and clear in high-end pressure situations is a skill and not always that easy, especially as we raise the stakes. Whether it’s giving a …

Meditation

Slow down: A Buddhist 'mega monk' has just revealed his secret to happiness

Are you in pursuit of happiness? Well look no further, because a Buddhist ‘mega monk’ says the key to contentment is all about slowing down.<p>Haemin …

You don’t need a 10-year plan—you need to give yourself permission to experiment

“Tell me. Where do you hope to be in 10 years?”<p>Most of us have answered some variation of this question during a job interview. And many of us have asked this question of ourselves. But in my experience as a career counselor, it’s actually a deeply unhelpful way to think—particularly for a young …

Williams College

Upper back exercises that will fix your posture and reduce back pain • Coach Sofia Fitness

Hey guys!<p>Back on the blog this week with another postural therapy post. This time I want to write about how upper body posture can have a big impact …

Yoga

What supplements should I take? • Coach Sofia Fitness

<i>One of my subscribers requested a post about supplementation, so here it is 🙂</i><p>What supplements should I take?<p>Have you ever been to a whole food …

Wellness

11 Daily Habits of Exceptionally Successful People | Inc.com

Succeeding in business and in life obviously requires mastering a set of skills that will produce extraordinary results, says conventional wisdom.<p>None of them, unfortunately, come from reading books or articles such as this one, but it's certainly a good start.<p>The real success factor comes from the …

Self-improvement

Tip: How to Build Pecs With a Foam Roller

Yes, really. This training method will also improve your lifting mechanics. Take a look.<p>Do the Foam Roller Chest Press<p>Using a foam roller can teach …

Workouts

Low carb chicken stuffed peppers • Coach Sofia Fitness

I am finally posting this yummy low carb chicken stuffed peppers recipe!<p>Incorporating a low carb diet can be quite challenging. If you are used to …

A 20-Minute Cardio Workout That’s Way Better Than the Treadmill

There’s no need to suffer through a snoozefest of miles on the dreadmill treadmill just because you think that’s the easiest way to do cardio. News …

How to do a proper squat • Coach Sofia Fitness

It can be really frustrating to not know how to do an exercise properly. On one hand, it can be one of the reasons why many people stop exercising …

Pain

Simple Pumpkin Muffin Recipe (gluten free, Paleo and GAPs friendly) • Coach Sofia Fitness

Last week I posted about my journey through the GAPs diet – gut healing protocol – and why I decided to go for it. It has been 3 weeks now of just …

Breakfast

1-Bowl Vegan Gluten-Free Crackers

This recipe is for the carb and cracker lover who is ready to up their game and make their own at home. (Trust me. It’s not as scary as it …

Gluten-Free