LASO Fit & Well

21/09/2020

🌱💕😊
Did you know essential oils aren’t just a beautiful smell but also have countless other practical uses for your well-being?

Like most people, when I first heard about essential oils I simply thought of those little bottles as 'nice smelling' liquids. I had heard of tea tree oil, frankincense and patchouli. I saw diffusers in stores but didn’t know much else about them. I didn’t know just how versatile they can be!

Oils are such a big part of my life now that it's hard to remember a time when I didn't rely on them. Some of the uses include: tummy aches, sore throats, congestion, sore muscles, injuries, burns, skin irritations, acne, immune support, cough and colds, stress relief, sleep, headaches, hormone balance, beauty + SO much more.

Due to their versatility I have been able to ditch toxic household products and switch to these natural solutions that I feel good about inhaling, ingesting and topically putting on my skin.

Support is imperative when embarking on any big lifestyle change. I LOVE hearing about other people's stories of transformation and cheering them on/celebrating as they make positive changes. As a result, I'm excited to team up with my friends Joanne, Jess and Tricia to chat about healthy living + the many ways we use oils in our respective lives as wellness coaches, moms/moms to-be, nutritionists, personal trainers etc!

Join us this Thursday, September 24th at 8pm.

We can’t to wait to share our experiences with oils and young living and answer any questions you may have about these natural products.

(Link in Instagram bio)
https://zoom.us/j/2241031494

30/08/2020

Try our online classes:
https://bookwhen.com/lasofitwell

25/08/2020

💜💪🏻🍽
Why is Protein important?
While carbs and fat get alternately praised and punished, protein is basically the golden child among the macronutrients. 🤩👌🏻
Protein helps build, repair and maintain tissues, as well as boost the immune system, and increases fat burning.👏🏻👌🏻
All foods have a macronutrient breakdown but did you know the amounts that you consume of each can influence and alter your body composition? Did you know that consuming the right amount of protein will keep you feeling fuller for longer so you are less likely to over eat?
Everyone has an individual macronutrient breakdown that is dependent on many life factors.
The reason you may not be seeing the results you want after working out tirelessly might be because you aren’t fuelling your body optimally. You may be over consuming calories and could benefit from tracking your daily macronutrient intake so you feel more balanced.
Once upon a time I had no idea. 🤷🏼‍♀️ But when I decided to start tracking my intake, I noticed the biggest difference. While I can’t say I follow this method 100% of the time, I can say when I so stick to it, I see the most change.
Want to learn more? We offer macronutrient coaching! Send us an email to lasofitwell@gmail.com or send a DM of you want to learn more about how we can help! 👍🏻 📧
🤞🏻
💪

04/08/2020

⭐️True change comes from within⭐️
You have to WANT to change in order to actually make it happen.
Our client Jovie has worked so hard and has learned so much with us. Her progress is undeniably incredible and we are so proud of her.
Not only has Jovie achieved a physique she never thought she could, she has learned so much about exercise and nutrition. We have been working extremely hard to build muscle mass and to get her into a positive state of mind when it comes to food and fueling her body properly.
‼️This is just the beginning for her!‼️
Also, huge shoutout to our favourite photographer for taking these amazing pictures. Hands down he is the best in the business and did a fantastic job with Jovie during her Photoshoot.
🙋🏼‍♀️ Are you ready to take your mind and body to the next level?
We are here for you, waiting to help you achieve your fitness and wellness goals.
Seriously❗️
What are you waiting for⁉️
Send us a DM or click the link in our bio to apply for our 1:1 Online Coaching Program.
💜💪🏻
@ Georgetown, Ontario

31/07/2020

💜💪🏻😁
Our August Virtual Fitness Schedule Starts tomorrow and I am smiling ear to ear!
I am so grateful for the love and support we have received launching our virtual group exercise classes. I get to share my passion and love of fitness with others and It brings a lot of joy into my life everyday!
Working out as a team has brought a sense of community and connection in these times of uncertainty. These live sessions offer accountability, increased endorphins 😊and eternal motivation as we work hard and sweat together! 😅
🥰💪🏻Movement is medicine, and good for your mind, body and soul. With the determination and a little creativity you can get an amazing workout in from the comfort of your own home. We want to show you just how empowering and fun it really is!
🙌🏻Need the push to get started? Join our community! We also offer 1:1 coaching for a more customized and holistic approach!
👍🏻We have some spots available and we'd love to help you thrive and live your life feeling fit and well!💪🏻💜
💜Find out more:
👇🏻
lasofitwell@gmail.com
💜Purchase Classes or 1:1 Coaching Today!
👇🏻
https://lasofitwell.square.site/
✌🏻

17/07/2020

👋🏻💁🏼‍♀️👋🏻
As we grow and evolve as individuals, our goals and visions for ourselves change.
I remember when I was in college working with a fellow student as their PT client. He asked me “what are your fitness goals?”
You know what I said....
“I want to get toned. I don’t want to have too much muscle and look manly. I just want to be tight and fit.”
🤯🤯🤯
If only I knew now what I knew then... I’d have such a different answer.
The thing is... 20 year old Sofia didn’t have a clue about weight lifting and all the positive benefits it elicits. I was just scratching the surface my first semester in college learning about all the wonderful things the human body does. Little did I know this would start a life long journey for me.
So here we are.
Many years later.
Two kids later.
Weight gain.
Weight loss.
Muscle gain.
Muscle loss.
My fitness and wellness goals have evolved and changed quite a bit over the years to the point I’m currently at. Little 20 year old Sofia probably wouldn’t want all the muscle I currently have. She also didn’t know that having muscle wouldn’t make her look manly but rather help to create a strong feminine physique.
If you’re afraid of lifting weights or don’t know where to start, I can help you create a plan that will cater to your specific goals and needs. There’s nothing cookie cutter about what Lauren and I do. We work with YOU for YOU.
Interested in working with us? Send us a DM or email us at lasofitwell@gmail.com.
We’re ready to help you crush your fitness and wellness goals!

14/07/2020

👋🏻🥵✅
‼️CARDIO FINISHER‼️
Let’s face it.... many times we don’t have the extra time to do some LISS cardio. Unless you have a piece of cardio equipment at home or like to run, chances are cardiovascular training has been put on the back burner since March.
Instead of doing the dreaded 5KM run, try adding in a cardio finisher on your strength training days. It doesn’t have to be anything crazy. Just something that gets your heart rate elevated to finish off a kick ass workout.
Today I did:
✅ 100 reps of skipping rope
✅ 30 kettlebell swings
⚠️ Repeat 5 times
DONE AND DONE!
Happy Monday everyone! Let’s set the tone for the rest of the week and make it a good one!
✌🏻💜

28/06/2020

28/06/2020

JOIN US 🤩💜👍🏻

31/05/2020

🍌🍫 🍞
💜ALMOND FLOUR BANANA MUFFINS💜
Overripe bananas have been a thing in my household lately. The kids go through phases where they just can’t get enough of something and then suddenly stop eating it all together. Bananas seem to be on the top of the list and I just hate to throw them away or even worse... put them in the freezer only to forget about them for years to come.
So instead of making the same recipe that I always make (which is a fan favourite) I set out to find something new to try. I wanted to make muffins that weren’t so high in carbs and sugar but still packed with flavour.
🥁Cue the drumroll please🥁
These almond flour banana muffins are amazing! With only 3 main ingredients and no added sugar or oil, they are both delicious and highly nutritious.
Here’s what you’ll need:
💜 3 large ripe bananas
💜 3 large eggs
💜 1 tsp pure vanilla extract
💜 1 tsp cinnamon
💜 1 tsp baking soda
💜 1/2 tsp baking powder
💜 1/4 tsp salt
💜 3 cups almond flour
💜 1/4 cup dark chocolate chips
💜 Cooking spray
Instructions:
1️⃣. Preheat oven to 350F and spray muffin tin with cooking spray. Set aside.
2️⃣. In a powerful blender or food processor, add bananas, eggs, vanilla, cinnamon, baking soda, baking powder, and salt. Process until smooth.
3️⃣. Add almond flour and process just enough to combine. Pause, scrape the walls and process just a bit to combine.
4️⃣. Add chocolate chips and fold in with a spatula.
5️⃣. Using an ice cream scoop, divide the batter in the muffin tin.
6️⃣. Bake for 25-30 minutes until the muffins are golden brown and toothpick inserted comes out clean.
7️⃣. Remove from oven and let cool for 20 minutes.
*️⃣*️⃣*️⃣ Over ripen bananas are a MUST! If your batter is too thick, it means your bananas were not ripe enough.*️⃣*️⃣*️⃣
Total macros per 1 muffin:
💜 11g protein
💜 19.3g carbs
💜 13.5g fat
Enjoy! ☕️