The Wellness Diaries: Growing My Glutes Workout

[@GAINSBYBRAINS]

ok so today is OFFICIALLY bulk day 1 because I need to start day 1 week 1 on a Monday 😌 it's a GLUTES workout and I'm talking about how I go about eating during this bulk

[@mroz1087]

🙌💯

[@muslimahkouture]

Do you mind sharing your measurements? Your current body is my goals 😩🫶🏼

[@user-mt4jx1lx3g]

I feel that you’re the most raw KZbinr I’ve seen, showing her gains growing step by step, I’m so happy to see you grow and flourish, and for encouraging us as well, you’re inspirational Sophie!!

[@talisaweird]

She really lives up to the quote “be the change you want to see in the world” Thank you for doing what you do ❤

[@Em_mayer637]

I love watching you before work, you calm me down and motivate me for the gym after work! I am always trying to gain but get scared when I start to put on mass, this is what I need to see

[@r.s92]

Rdl, wide stance leg press, db hip thrust, leg curls, cable kickbacks

[@user-ky9yo8ds9v]

This will be my second bulk. For me the counting calories truly helps. It helps me to be accountable about eating enough and gives me a source of evidence about if my mental health is slipping. When my anxiety or depression takes over I tend to lose an appetite and do not get the nutrition in my body that I need. Especially to help me stabilize again. So counting calories and making sure my meals are balanced helps me out a lot.

[@Zx6rBlue]

I think bulking over the winter makes sense in that we tend to eat more around christmas anyway. The weather outside isnt very conductive towards cardio at that time as well. I think people generally eat less in the summer due to hotter weather as well.

[@GAINSBYBRAINS]

That does make sense - didn’t think of that

[@Zx6rBlue]

@@GAINSBYBRAINS 😊🙌🙏

[@lizabean723]

@@GAINSBYBRAINS @ScarletReflections totally true! but to Sophie's point at the end: people weren't talking about seasonal habits, they were concerned about seasonal body image.

[@elena-it7xs]

If I may say so- Sophie’s bulking is not done by adding extra sugar and empty calories - it is done mindfully by eating more of the nutritional food that she usually eats already -

[@Zx6rBlue]

@@lizabean723 I'm saying not everyone thinks that way about seasonal body image. Some people have other reasons to bulk in the winter and cut in the summer, at least I do 😊

[@Dee0227]

I have been watching you for years Sophie and every time i watch your videos it gives me more motivation to continue this journey. Im going to be starting my first bulk in 2 weeks and cant wait to see your progress. As hard as it might be to film your life and come up with new things you have been and continue to be really inspirational ❤

[@nazgolphb2532]

Thanks!

[@katwolff]

your dog omg the most precious silly thing in the workout scenes hahaha love love love

[@mork7y]

So excited for these videos. Thank you so much for sharing a healthy and positive approach to training your body for long term health and not just to “get skinny for summer”. You’re inspiring me on my fitness journey 😃💪🏻

[@mansoor3159]

Sophie Love your back to back vlogs and you are my favourite youtuber you are my inspiration and I wish you have a wonderful wonderful week ahead💕💕😀

[@lons9238]

Your words at the end, that you should not only feel good in a shredded body, were so true and just beautiful. thank you ❤

[@Angiegypt]

Keep going with the wellness diaries weekly - loving it 🥰 healthy mind set and focus is such an inspiration 😊

[@rubyfranco4813]

As much as I love to see your fitness related posts, I genuinely enjoy your voice. It is sooooo relaxing. 😁

[@savannahduenas]

my favorite fitness youtuber ever! so real and inspiring

[@MamaSwole]

The queen has uploaded💖

[@ikond_]

I like your videos so much! The main reason, why I like it, because of calmness. I don’t like to do anything in a harry and your videos is thing that I need. English language is not my native language. I want to say you thanks, for your slow and clear speech 🫶🏋️‍♀️ Your motivate me to continue my fitness journey🩵

[@visar1995]

You seems working so hard and with passion,and this motivates a lot of people👏

[@Gheed.A]

Darling Sophie, thank you so much for this insightful video! Your emphasis on intuitive eating, gaining nutritional knowledge, and fostering a healthy relationship with food is incredibly refreshing

[@charlottemousset9517]

Hello Sophie. JUST AMAZING and crucial point you are make. I love your approach. Fantastic mindset. Your content is the best❤❤❤❤

[@emilydroll]

I love this! Please make more content like this where you talk about the specifics of how you train!!

[@nina.bum24]

I feel very lucky that you were the person I found and decided to follow for fitness, I think without your guidance I could have gone down that unhealthy calorie/macro/only shred in the summer kind of mindset whereas because of how you educate your viewers I am able to have a little voice in my head that tells me that isn’t why I am working out, really appreciate your videos and also your make up was extra stunning!!

[@mckenzie_Rockneberg]

Very happy to follow this unconventional bill timing to learn about mindset while carrying around extra body fat in the summer. I am excited to see a person be transparent during the process with emotional ups and downs. Plus, I want to see the beautiful and stylish outfits you will put together that maybe show less body parts. Or not I guess. But I struggle to find cute outfits that are more modest during the summer when I am not swimsuit ready. It’s a lot of linen pants and longer dresses and no midriff showing and sometimes it feels less cute but Sophie knows how to always look cute and she will look amazing evens if she adds 30 lbs of body fat because she stays so fit and tan so I’m excited for the inspiration !

[@saskiabilstein8073]

I really appreciate the thing you said at the end. It is ok to gain in summer, you don't have to be shredded to be beautiful. I really enjoyed this video 😊

[@diogoribeiro4987]

Your dog was giving you a little push on that leg machine 😊 (11:40)

[@jmcruzie566]

Need more of the doggie!! Such a cutie ❤

[@torahtangela]

I love your intuitive, sustainable approach to eating, Sophie! I hope to get to that point. 😊 And I love soooooooo much what you were saying about bulking in the summer. That really hit me where it needed to. 🎯 I have some serious mindset work to do around both food and body image. Thank you for sharing your thoughts ❤

[@lauraserrano5099]

Loving the wellness diaries so much❤

[@ttharita]

YOU ARE MY INSPIRATION. KEEP DOING WHAT YOU LOVE 🩷

[@esther_basa]

You're so sweet! I am here for it all! That nigiri rice mold was super neat. I didn't know they made those - going to order one. I love that you're bulking over the summer. I was surprised to here that so many people were concerned about that.

[@MudgarClub]

You are such an amazing human being , explain everything so smoothly , what are your views that people should know about their traditional practice also like mudgar swings🙏🏼

[@agatapijanowska7285]

The Wellness Diaries are so amazing❤ I love watching all your videos! I admire you so much!

[@tamymansy]

Love the fact that you are starting your bulk in April ! ❤ it really shows where you are at with your relationship to your body, to fitness and I find it very inspiring. Thank you for the motivation ! Lets gooooo 💪🏻🫶🏻

[@tamaryntodd9972]

I love your lifting straps, Sophie! Would you mind sharing? I don’t recognise the logo 😅

[@belenroche4458]

I loved Sophie! You are the most original person. Thanks beauty!! ❤

[@isabellasm8312]

Ty for this inspiration Sophie! Grettings from Colombia❤

[@melissaarias951]

I love your videos, they give such motivation! I wish you'd put out a cookbook. I don't have an iPhone, so I can't download your app. 😢 I'm so interested in your routines and your recipes!

[@cadeaumbabazi]

Love ur calm voice n the way u xplain. Im bulking until coz my focus is muscles unlike b4 whn it was belly bt funny how my belly isnt bigger coz with strength exercise u engage core n do 3x/wks abs exercise with strength n it helps.

[@phucho5702]

Oh my!! Totally agree on the part where you mentioned bulking in the summer hahaha! I’m bulking too and sometimes I wonder why I do this during these months 😂. But I’m enjoying it it so I’ll just keep going 😂.

[@kele6wele]

I appreciate you and this video as I’m also bulking and will go into the summer. Started my second cycle of your workout on your app last week.

[@Amarmi579]

I'm so excited about this new series 😃 I think you could make 1 video every 2 weeks about your macros in this bulking phase, in case you do high and low carb days, recipes, macros percentages, etc... also, are you going to keep track of fat % or muscle %? Thanks for sharing Sophie 👍 we want ALL the details 😄!

[@missmusic1999]

Your dog is 2 cute, my dog ran to the TV when your dog was on screen lol also thanks for being so realistic and honest its really helpful xox

[@zofiamay9510]

Love the approach that it’s ok to bulk over summer I am doing the same! Love the video😍😍😍❤️🍒

[@melissabeckschebe2266]

Jij bent echt een grote inspiratie ik doe je hourglass programma in de app het is zo’n fijne app en jij bent een heel fijn persoon om naar te kijken en luisteren zo positief en liefdevol 🥰 blijf je zeker volgen deze bulk zo benieuwd wat je bereikt hou van je aanpak! Go with the flow en gaan!

[@sportski_nutricionista_ana]

You're absolutely amazing girl! 😍 Sooo enjoy watching to your videos! 😊 Gooo ahead! 💪🏻

[@xxmeee1053]

I love seeing the dog

[@lauraparra223]

amo a tu perrito, saludos desde COLOMBIA

[@mampshakgaelizabethmothapo1928]

Hey 😊 well, I think that it is great that you are doing it in summer. Do not ask me why but I just love such body challenge journeys in summer. I can't describe it but it still feels good

[@Patricia-kv2bs]

What are your measurements? Can’t see the numbers. Or just writing down for yourself? 💓

[@Rachelleae]

Loving this new series 😊 I was just wondering if your program app has a home dumbbell option?

[@Puchungoification]

Super fit, 😃Saludos desde Mexico !

[@AmySoca]

Just watched this video! But I appreciate how you went into how to cut or bulk via food or exercise. Honestly not sure why I didn’t think of that! Are you able to go through food? Like how do you stay on track and how do you choose foods to eat for cutting or bulking

[@jessrosejim5440]

What grips are you using?:)

[@loristarkey]

Is this your home gym?

[@elisab99]

You're my motivation and my moment of relax Sophie. I'm learning so much from you. As for example the rule "slower the better" and my training is totally changing in better. I'm starting seeing serious improvement and I'm getting a more relaxed approach to the gym. I'm just wondering, it's ok feel a bit of pain/ pressure over the sacrum after the leg press? Cause I always feel it and I stopped using the leg press for this reason 😢 Btw I'm definitely get my pair of weight straps. Time has come 😅❤ thank you for your video❤

[@thomassetti6255]

your dog helped you with your last series😂

[@JohannaSonnleitner]

Random question sorry I usually do not ask this kind of questions, but were are these chairs from that you have standing with your desk? the white ones ? they are soooo nice!!!

[@ghazalamani4440]

Your dog is soooooo cute😊❤❤❤❤❤❤

[@allisoncuello6612]

Fuerte y hermosa, toda una inspiración ! 💪🏻🌹👏🏻👏🏻👏🏻

[@karentrejo8259]

Love your videos but how to do handle workout recovery ? What do you do to minimize the after pain ?

[@paulinan.9548]

i use your app on daily basis and right now i am almost done with hourglass program. i am wondering what program you use during your bulking journey 😊 transform?

[@vitoriaarruda2968]

In the last video she said she is using the hourglass program 😊

[@DrLindseyM]

Same program, she just eats more

[@calvinliu6304]

Hi Sophie! Nice one 👍

[@tatianatimo]

Hello Sophie, I am curious if I can I find your app on the android app store?😊

[@koalabear90001]

I love your videos! But in order for someone to get results they do need to track their food. You can’t just follow a fitness program without having the diet match the program and have it tailored to them as an individual that should change depending on them as they progress. Someone who’s done the work and have achieved results knows how to intuitively eat…but when they started they don’t and the only way they know is from tracking. I’m glad you touch on the subject and love your advice on how you grow yourself. However every person needs to have certain macros at the beginning tailored to them as an individual and what their goals are in order to get results. Or they could do your programs and be upset that they aren’t getting anywhere. It would be helpful to stress have done my program and it not work…here could be the reasons why ect. 😊I know you go over that but I can see someone who’s new to this just follow the fitness part and be discouraged as to why they’re not seeing results. Just some food for thought as someone who’s been there found out I needed to do that later on in my fitness journey and could have saved me time and aggravation. I now help others avoid that starting off and it’s helped. I also understand the downside of tracking ect which I want all clients to eventually be able to eat intuitively…but starting off they need to track and get their macros set by a professional.

[@alexandrajanee6149]

I think she can because she’s lucky genetically and that’s good for her! ❤ if you see her old photos she was very slim not much body fat so she probably doesn’t put much fat on even if she eats a lot. Most of us do have to track and be much more regimented! She works very hard in the gym though that’s for sure 🥰💗

[@FairyKD]

What wrist wraps do you use!

[@alexandrajanee6149]

Some people are so lucky with their genetics I could not intuitively eat and lose weight for sure I definitely have to track. I have a friend who is so fit/lean and she just eats whatever, drinks alcohol most weekends, no routine at the gym and she’s made so much more progress than me. It must be amazing knowing you can eat more and you won’t put on much fat because you weren’t fat to begin with. Must be so freeing ❤

[@Sidthestoryteller]

it may feel that way in hindsight, but they are also developing visceral fat with that kind of lifestyle.. which is even more dangerous. nobody keeps themselves healthy by not having a healthy relationship with fitness and nutrition, even though they appear to be "fit". Don't compare yourself to anyone apart from yourself trust me on this

[@alexandrajanee6149]

@@Sidthestoryteller appreciate you saying not to compare 🫶🏻 something I need to practice more for sure! I think with time my self confidence in what I’m doing is building 🥹💗

[@HermanNucleosis]

Is that your personal gym? Ghoooooorl amen

[@MiguelJaramillo-v1w]

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

[@patriciacarvalho3928]

Hey, when are you releasing your app for IOS? 😭

[@akihiro88]

Self made sushi 🍣 … You are something special.

[@cindyloOoouuUu]

If you set a couple plates down on the floor (ie: under your bum and feet) while doing hip thrusts it will give you a better starting point for them.

[@GAINSBYBRAINS]

Good tip!! My plates are still really slippery unfortunately

[@erinodonnell386]

Everyone is different. Personally, I am much more comfortable weighing my food and tracking either just my protein or protein and calories, and not weighing myself or taking measurements very often. I can usually tell by how my clothes fit if I’m moving in the direction I want to be going (bulking, cutting, maintaining) but measuring my body empirically causes me a lot of emotional distress. I am not someone who naturally eats a lot of protein. I tend to prefer eating a lot of fruits and vegetables and a very high fiber diet and I’ll naturally drift towards that when I eat intuitively. Which is fine most of the time but isn’t optimal when I’m bulking.

[@monaruch2282]

Does anybody know which lifting straps she’s using?

[@jessrosejim5440]

I have slowed down the video and I’m pretty sure it says LGND, but I cannot find them anywhere..

[@Janhxhwvx]

I loooove to watch your video^^

[@AyaAya-ml2qm]

I like your channel keep going ❤

[@brandonpadilla933]

It'd be nice if you show us how the measurement are correctly made in a video. Thanks 👌

[@lukasmanu]

Ok.Everything is perfect in this video.

[@saltpotatos]

Love the content! But I‘m wondering: How is her gym always empty? 😅

[@raquel99gf]

your dog😭🥰

[@Daniella-wh4uj]

Lovely dog😍😁

[@Mellow-c9w]

Lifting straps🙏🏽

[@B.Macedo]

Eu também acho que pesar comida ser muito rígido com alguma dieta as vezes pode não ser o melhor para todos ainda mas pra quem já tem ansiedade algo parecido porque é tudo um processo melhor mesmo seria levar a alimentação como uma rotina não como uma dieta assim fica mas leve e fácil de fazer

[@pass1onfru1t]

hi! waar zijn jouw lifting straps van? ik zoek deze soort alleen kan ze niet vinden :(

[@Entrapturing]

I wish you would have shown a warm up.

[@MrSilus2000]

Gains come faster when you stop measuring your progress so much. Your body needs a break from your mind

[@DaniellaNicoleS]

I wish there was one of your workouts on the website solely for growing your glutes

[@OndaBoosters]

Great thumbnail🍷

[@Mrs_M19]

How is your gym always quite

[@kameldz5642]

ILOVE you so much paypi 💪💋💋🌹🌹

[@stephaddiction]

Please make the app for android users!❤

[@Joek.7]

مرحباً انا جداً معجبة برياضتكِ واتمنى ان تضيفي ترجمة اللغة العربية الى فيديوهاتك، شكراً ❤ 1:22

[@sosoaseel786]

سويه عربي من الخيارات ترجمه تلقائيه مكتوب

[@aIexissc]

You’re gorgeous. Love the content.

[@leonardomoreira955]

Olá Sophie!!!!! Tudo bem??? Você está cada dia mais gata!!!!🌞🌞🌞 Parabéns pela sua dedicação e perseverança!!!!! Tamo junto garota lindaaaaa!!!!😊😊😊 Abraços aqui do Brasil!!!😊❤❤❤😍🥰🤩🤙🤙🙏🙏🙏

[@MarcosAndré-t8z]

Realmente ela é muito gata!!!!! Sempre dedicada e esforçada!!!!! Parabéns Sophie!!!!!!! Ela parece ser gente boa também!!!!! O jeito que ela fala, calmo, tranquilo!!!! É massa demais!!!!!😊❤❤❤

[@meganhopkins5572]

What lipstick are you wearing??😍@gainsbybrains

[@ferlem.8998]

are you in your own gym already? :)

[@theoisaac9948]

Good 👍 👍

[@sadiedurham4058]

❤❤❤❤❤

[@lagirl4648]

I'm early!!❤

[@mehmetracicetin]

cool :)