WHAT I EAT IN A DAY to get and stay fit + leg workout

[@elizabethstewart8495]

I Eat when I'm hungry, and that has made me less stressed and helped me to give all I can give to my workout,instead of being hungry. And personally for me i feel better and get better results. Thanks for your inspirational video's!! Love them! ❤

[@ma_niz]

Sophie I love how you try to be the most positive influence on our lives. You're so real

[@kierraj.stuvland3966]

Thank you for sharing this truth from your experience. Trying to adhere to all the "rules" -- especially around food -- has been robbing me of the joy of lifting lately. And, I've been wondering why I've been in such a funk. A lightbulb went off for me when you shared. I'm remembering that the core of all of this movement should be joy, fun, and the gratification that comes with hard work and expanding our limits. Great video.

[@emilyrosebrennan]

I don’t even know how to express how I inspired I am by you! Your videos get me so excited to level up and be excited to be a better version of myself.

[@emilyrosebrennan]

Update, I started training for a half marathon. Increased my water intake. Taking sleep more seriously. And made more time for friends and less for social media. This has been so transformative

[@lilianaresende2210]

I'm midway the video but i had to say something. It's so refreshing and so positive to see you approach the comment you got in IG. You just told your truth, reenforced the need to NOT be perfect, doing what works for you, without referring if the comment was wrong or right. Just loved it. I really enjoy your content and there are so many people doing and sharing something similar. But you bring so much good vibes and positive attitude. Thank you for that ❤️

[@jax644]

You're my favorite channel. Hands down. I follow a lot and it was hard for me to take them seriously, not to diminish their own hard work, but it just was so much to take in or listen to and you are the only one who feels genuine. You don't push, you just give advice and let us curate it to our lives. It's appreciated

[@Danaclerici]

Loved this video !!! Just hit legs this morning, but will save this for next time !!!

[@nicholajayne]

So excited to be able to watch a premier!!! Love your videos!!! I haven’t been able to go to the gym in a few years and it’s was something I was very committed to back then, and my Mum just bought me a gym membership for my birthday this week and she is actually (for the first time ever) going as well so it’s awesome to be able to share my knowledge and watch her fall in love with it like I have!! You inspire me so much on my self care/wellness journey I began at the beginning of the year… thank you!!!!

[@GAINSBYBRAINS]

Ahh happy birthday to you❤️❤️ such a thoughtful and useful gift. happy that you get to share that experience with your mum❤️❤️

[@bripoole8736]

From a nutrition student... Having a light carb snack is actually very good during a hard training session. If you are working hard, then you might need to restore your energy in the form of a carbohydrate snack!!!

[@marthabeales7805]

Love to see you supporting Pamela ❤❤

[@amandaking421]

My favorite human to watch✨ so inspiring and positive, keeping doing you girl 🤎

[@thebestyousteffifitlife3499]

I loved the chat that you did during your make up routine. I totally get the point and I see it the same. I used to complicate things and always wanted to make it perfect. That stressed me out a lot. Now I am way more flexibel and more intuitiv and way more happy

[@dmaiflora]

Love watching your videos 💕 I turned 30 today and you motivate me everyday to get up and get in shape for a healthier mental and physical self 😊

[@lisamauri9628]

I really like the fact that you upload more often!!🤍

[@brittneymassey]

You’re the cutest and I totally agree on your view of working out to feel good/get it done but don’t stress about being perfect!! Some people stress me out so much with critiques. I mean be safe by all means but yes this is why I watch you!!

[@iamjilliancole]

I just love your content, you're so positive and I'm always left feeling refreshed watching your videos :). I'm so curious how you got started doing what you do - you have such an inspiring set-up with how you conduct everything with the fitness, the lifestyle, etc. It's so good!

[@leaguillaneuf6746]

I'm not a long subscriber but i must say that i'm really glad i found your channel.I love so see you smile and it warms my heart. You really looks like a kind soul. sending love from france

[@corinedrainville2157]

Watching your videos is sooo relaxing. Thank you for being so kind xx

[@laughinggas0910]

Your physique and overall state of health is excellent and speaks for itself. If you want to eat (what looked like a harmless snack) halfway to give you more of a boost or energy, then hey. More power to you! You could get away with eating a greasy burger and be fine lol. I’ve eaten a snack literally right before walking into the gym and had amazing workout sessions. Besides….the science is gonna shift in a couple years anyway and then it’ll be the popular thing to do 😂

[@montanameloney7949]

the sound quality is much better in this video...loveee

[@carissawong2451]

You moving to the beat of the music in the stretching intro was so satisfying to watch, haha!

[@caitlynscelfo9169]

Love this. Thank you for sharing your passion for healthy lifestyle

[@ambisalad]

Thank you for talking about not getting caught up in rigid structures. I am currently in that mindset and it’s so … hard and ends up being discouraging. Getting caught up in the number on the scale when I have been so diligent about my workouts (been doing your emailed ones since you started sending them out!) . I have been watching your previous bulk/cut videos for direction but I have to ask - have you found that in your last 6 month journey your number on the scale has grown in conjunction with your muscle growth? How do you deal with that? Is it a positive feeling, does it harbor negative feelings for you (it does for me) or do you not even account for the scale and just go by how you feel and how your clothes fit? I know I have gained muscles over my exercise journey but I feel like I have the same stubborn 10 lbs that don’t seem to budge.

[@sheilasherret9596]

Honestly it sounds to me like you would benefit from taking a break from the scale for a while, or at the very least weighing less often. If it only serves as a point of stress, then it's not the right tool for you right now. How your workouts feel, how your clothes fit, and how you look in the mirror would all be better progress indicators than the scale.

[@GAINSBYBRAINS]

I don’t weigh myself or focus on numbers in general. Very liberating and can recommend!!!❤️❤️❤️

[@elena-it7xs]

I love that you love and care for your dog so much ♥️

[@AnnaReidCheers]

Your videos make my day - best way to start my day - so motivating

[@isasofia6512]

Always a pleasure to watch! Maybe u could do a what I eat in a week next time?🥰

[@GAINSBYBRAINS]

I want to but it requires a bit of planning! Haha❤️❤️

[@Lucy-qk4jg]

Wow, this video is incredible!🔥 Full of deep quotes. I like them! I think it helps us to look ahead. If you train and everything doesn't work, you still have to be proud of yourself because you decided to go to the gym. Every training makes you a little stronger and better, no matter how "bad" it was…(e.g.)💛

[@jjbartula]

love u Sophie! So excited to watch 🤍🤍🤍

[@GAINSBYBRAINS]

love u 🥺❤️❤️❤️

[@TheFreakyVibes]

im so jealous of your gym, none of the gyms near me look as nice as this.

[@IsobelCeline]

These vlogs are so nice to watch 🥰✨

[@jennadutton1785]

Holy Crap!!! 😍😍👌 that dress looks amazing on you!!

[@jessicalabier4559]

I feel like you’re opening up more and I love it ! Love so much!🙌🏼

[@Jessica-qp2sk]

Lunch looked delicious I never tried rice with cucumber and that kind of chicken but you’ve rly inspired me 🤎

[@megantucker5624]

I love your videos! So informative, calming, and entertaining!

[@berry.8117]

You’re amazing like always ❤️

[@margarethestein3038]

Totally know what you mean. I made an education as fitness trainer some year ago and since that it is so hard for me to just do sports without thinking about every theoretical factor. I hope my English is not that bad. Greetings from Germany!

[@rubywilliams1070]

Loved this video! I’m keen to know , how many rest days do you have per week?💚

[@bekki4249]

do you live alone? what do you think about drinking and training? how do you feel when saying no to going out because u want to stay on track? love your content, thank you

[@GAINSBYBRAINS]

I live with my boyfriend & I never enjoyed going out too much so I don’t. I wouldn’t skip it because I want to stay on track, live your life according to your values and boundaries and be free within those

[@montanameloney7949]

we love a new video yayy!!! thanks for being so inspiring and positive Soph...you are beautiful

[@jessicalee6313]

Love your videos ❤️❤️ always makes my day !!!

[@annaadamou4017]

Sophiee I am sooo happy when you upload 😊it makes my day ♥️I click like in advance because I know for sure that I will like it 😘♥️

[@debbiesjourney]

Watching from the beggining and giirl, your meals look really good

[@catherinethomas7476]

your features always remind me of Barbara palvin 💕

[@yashnimadhoo3207]

Those legs Sophie!! It motivates me more during my workout sessions. Love you sooo much💖✨️

[@GAINSBYBRAINS]

Love you more!!!!😭😭

[@liesasanders7184]

Hi ik studeer voeding en heb een specialisatie sportvoeding gedaan. Eten tijdens een workout is prima... sommige mensen krijgen gewoon last van hun maag als ze dit doen, als je daar geen last van hebt en honger hebt... gewoon eten! x

[@GAINSBYBRAINS]

❤️❤️

[@katiesimpson2911]

Love love love!!

[@ChampagneTaylor1]

Did legs this morning! Next time I’ll try this workout! Great job girly😊❤️

[@duudaferreira7894]

I really loved the idea of spammy account ! you are creating an army, and I also applied it for my life, I started it yesterday . It was so fu**ing amazing. Thanks for that XOXO FROM BRAZIL 🇧🇷💙

[@elizabethhector6752]

Tia Toomey is the fittest woman in the CrossFit world and she snacks between workouts!

[@GAINSBYBRAINS]

thank you haha i love that

[@lucydillon9826]

I really like your videos !!

[@ellew.1183]

It’s so hard to find a good lifting belt, especially a contoured one 😓😓 Would you mind sharing where this black one is from?? Love you lots!!

[@GAINSBYBRAINS]

Love you!! Amazon❤️

[@ashtondobbins4684]

Love this!! Also… need this makeup suitcase table-it looks amazing!!😍😍 where is it from?

[@GAINSBYBRAINS]

Dutch store but I’m sure you can find it if you google makeup suitcase❤️❤️

[@ashtondobbins4684]

@@GAINSBYBRAINS thank you ❤️

[@chinaaurrabazo193]

i eat a rice cake in between my workout....then again some people dont train to lose weight, like me, i train to build muscle and because i like to feel strong and eating a rice cake or rice crispy treat give me a lil boost of energy so i can push harder!

[@nataliemc6737]

You called me a Real One 🥺 haha! Love your content Sophie always 🥰

[@GAINSBYBRAINS]

THANK YOU🥺🥺🥺🥺 appreciate you more than you know!!! the support on spammy actually helped me a lot with opening up & showing another side of me❤️

[@romanaverwey]

Sophie, glad you are back! Can you tell me where you got the coffee glass from? 😍

[@GAINSBYBRAINS]

Bijenkorf❤️

[@romanaverwey]

Thnx! I immediately ordered a set!❤️ 😍

[@milliedowney9759]

THANK YOU!!!! I love these!!!🤍💛🤍💛🤍💛🤍💛

[@courtneymedic]

Omg, how do you not put a padding on the bar with such heavy squats!?! You're a beast!

[@GAINSBYBRAINS]

The pad messes with my mobility! Never used it

[@ShayyButter]

that dress was so flattering on you!!

[@saraatppkdotpt8140]

Really cool video! Entertaining content!

[@lw0tt13]

Just adding in here that you can literally see your abs through the dress…we love that❤️‍🔥

[@facundodubor7566]

i would like to see you in twitch! i really enjoy your videos, they relax me and they are part of my morning routine jej, thank you very much! PD: i will follow you in your other ig account right now

[@mortizflo]

What is better for weight loss cardio eliptical, exercise stationary bike or weights or both . I just want to lose 30 pounds. In a month or two can that be possible.

[@katromansol8]

Love you Sophie! hugs from Costa Rica

[@MoniqueMajid]

Yay for the new account 😊

[@GAINSBYBRAINS]

❤️❤️❤️

[@MoniqueMajid]

@@GAINSBYBRAINS ❤

[@emanuele9082]

love your channel

[@joannepons8275]

Loved your video of course it is a lot of work putting everything together at the gym, doing a voice over and all the other stuff you do I have nothing but deep respect for you and wish I had the know how and nerve to do the same and it is a pity that some people always complain about everything and everyone and have no respect, but I do and thank you for being you……🤗🥰💋

[@krsaara]

Great video! 😊

[@mehmetracicetin]

queen

[@oliviadamgaard2792]

Can you share a link for the makeup suitcase? ❤️ it’s so amazing and I need it in my life! Thank you and love you!

[@GAINSBYBRAINS]

I don't have a link but I think he got it via bol.com 🥰🥰🥰

[@christophegopaul2586]

This instrumental though, so relaxing lol. Someone knows the name of it. ❤️😩

[@molasorrosalom4846]

Weird funny question. When girls stand with their hands on their hips, why do they do it with their thumbs facing forward? Hope you're doing well.

[@alexaware9346]

what brand of spicy mayo do u use! love that i found ur channel

[@nataliafl]

I love your videos, from Brazil, ❤️

[@stephaniemichaelaxo]

Love. Love. Love. What camera do you use?

[@GAINSBYBRAINS]

I switch between Sony and fujifilm!

[@kriswina22]

I really love your videos and your calming voice. Question though…do you ever eat cookies or ice cream? Do you just not have a taste for such things since you’ve been eating well for so long.

[@GAINSBYBRAINS]

I do☺️

[@isavazquez9359]

Loved the video!!😁👍🏼

[@1918g1]

Love this!! Do u track with a watch for workouts and also macros?

[@1918g1]

Oh and also do you track steps

[@GAINSBYBRAINS]

No🥰

[@FREEandFITwithLISH]

I love your accent...excellent video btw!! So sensible. Where is your accent from because another trainer I follow speaks same, just curious!

[@YamillaPoort]

Super leuke video weer 😍 mocht wetransfer het nog een keer niet doen kun je ook filemail gebruiken btw 😃

[@GAINSBYBRAINS]

Oh top!!!! Dankjewel voor de tip❤️

[@YamillaPoort]

@@GAINSBYBRAINS graag gedaan 🥰

[@phammlillian6009]

Hope to see your abs workout exercises and routine

[@Ravisingh-io5uq]

Very great video ❤️😍

[@catiasereno226]

Hei, love it... Is very important to show at is other ways to get there and is no perfection, but what is good for you!!! 💕 I didn't get here you bought the dress, but is very simple and beautiful!! 💕 😘

[@GAINSBYBRAINS]

❤️! Got it from na-kd 🥰

[@catiasereno226]

@@GAINSBYBRAINS thanks 😘

[@suhhyunlee9904]

Perfect is the enemy of good 😉

[@papikabron18]

I love ur dress you look so gorgeous in it ❤️

[@isabellaapl]

What hair cut do you have? ❤️ loved your videos btw!

[@GAINSBYBRAINS]

No idea🙈❤️❤️ long layers I guess!

[@disguywill]

Borrowing my Hubby’s KZbin account… but I just had to ask if you can link the dress?? Please thanks 🙏🏻

[@GAINSBYBRAINS]

I don’t have a link! But it’s from a collab from someone with na-kd🥺 hope that helps

[@ItsSillyWithaC]

Do you mind if I ask how much protein you try to eat in a day? I’ve been trying to get around 125 grams, but by the end of the day I’m just not hungry and I end up eating just to get that last bit of protein in even though I don’t even want to eat 😓

[@CourtneyyMorriss]

Glute gains showinggggg 😍

[@GAINSBYBRAINS]

🥺❤️❤️❤️

[@TheEnvy44]

what were you eating at the beginning during the workout ?

[@GAINSBYBRAINS]

Oat bar!

[@mohammadabbas6950]

My sister loves you very much 😅❤️❤️

[@Southsidefulldetail]

I would do the same thing looks so delicious

[@ineesmouraa]

Where do you buy the edamame beans?! I also live in The Netherlands and I'd love to know! 🥺

[@GAINSBYBRAINS]

From the frozen isle @ Albert Heijn ❤️ it’s from bonduelle

[@ineesmouraa]

@@GAINSBYBRAINS ahhhhh thank you so much, I'll check! 😍

[@utubejazzgodess]

What Nike shoes are you wearing in the first clip? Love ❤️

[@Bikinikrys]

What is the machine you use to froth your milk for your coffee?

[@izawestman]

Did you forget to put the voiceover on the video? 🤗🤗

[@GAINSBYBRAINS]

No! I just love having music only sometimes 🥲❤️

[@izawestman]

@@GAINSBYBRAINS oh okay! I was just confused when you talked about recording the voiceover 🙈☺️🙏🏼

[@thebestyousteffifitlife3499]

Spammygram, I have never heard about it. And google couldn't find it. Could you pls share

[@GAINSBYBRAINS]

Instagram: @spammysooph haha❤️

[@adrianaruiz-unger8896]

whatare your sneakers called ?? love them

[@sadiedurham4058]

Thank you 😘 💖❤❤💖💖💖take care

[@MrDiasJoana]

“Me enjoying doing shopping “ 😅😄

[@devaarguelles]

LOVE YOU

[@GAINSBYBRAINS]

LOVE YOU