Personal trainer Sophie Allen shares her “secret” to staying healthy – and this may surprise you | exclusive


Sophie Allen is a Melbourne certified personal trainer and founder of Training with Soph Exercise and nutrition program.

Having gone through her own fitness journey – complete with all her ups and downs – Allen is now helping thousands of others achieve their health and fitness goals.

Here, she joins the 9Honey Coach series 5 fitness questions.

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Sophie Allen Personal Trainer
Sophie Allen is a Melbourne certified personal trainer. (Instagram)

1. We always promise the “secret” to being healthy and keeping healthy. Which one is yours?

There is more than one you should have and stay healthy, and this will be different depending on one’s definition of health.

Whatever that key is to someone (whether it’s walking a day, training five times a week, getting eight hours of sleep, or meditating), the “secret” is to create habits and lifestyles that you really enjoy most often and what’s left consistent over time. It doesn’t have to be as complicated as we think.

2. What is one thing you now know about health (whether it be training, eating or general well-being) that you wish you could go back in time and tell yourself five or 10 years ago?

I wish I had the right person to educate me on how to set up an effective training and nutrition program to help me achieve my goals and to do so in a way that fits my lifestyle.

The basics of it all – follow a well-thought-out program for four to six weeks of muscle building, proper technique, not a vigorous diet at first, and make the most of being a new trainer (adaptations as a beginner trainer are the best you’ll get enough fuel and a proper training program).

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3. What is your nutrition philosophy?

I don’t subscribe to strict rules, cliched diets, or diet types. Nutrition should be considered on an individual basis, as we all have different preferences and mindsets. Over the years I’ve gone from strictly following meal plans, IIFYM (if it fits your macros), yo-yo diets, “cheat meals”, keto diets, and detoxes — these are the works.

And what I’ve found most effective for me is using calorie counting as a tool when I have a specific goal (like losing fat), and filling those calories with whole foods that make me feel satisfied (as far as energy, gut, and brain health go). Allow desserts to be eaten and ordered and meals taken out without overeating. Structured flexibility is a good way to put it.

The “secret” is to create habits and lifestyles that you really enjoy. “

4. What area of ​​your health, fitness or well-being are you working on improving? Is there a goal you set yourself, or a skill you’re trying to master?

I am currently working on cardiovascular fitness. It’s something I neglected for a long time because I didn’t enjoy it, and I knew that for fat loss it wasn’t as important as I thought (calories are the most important). So I stopped doing that.

Then I revisited my own definition of health, and heart health and longevity are part of that. I now find fun pushing myself differently from the weight training I used to do and fell in love with boxing!

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Sophie Allen Personal Trainer
Allen is the founder of the Train with Soph exercise and nutrition program. (Instagram)

5. What small practical step would you ask a friend to take if they asked for your advice on something they could do to improve their health, starting today?

Choosing one simple action to incorporate into your schedule that you can do every day — like going for a walk in the morning, or having a step goal to get your body moving — can make a big difference to your overall health.

Movement is something that many people don’t get enough of, and walking is something most of us can do. From there, I will begin to establish a habit every 1-2 weeks that aligns with your vision of what a healthy version of yourself means. It doesn’t have to be complicated.

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