Sonja Turner - Nutrition & Fitness Coach

If you’re trying to maintain or lose weight it’s important not to get yourself into a calorie surplus so choose your treats wisely 😉
When I get a sweet craving this is my favourite little treat - berries (I buy frozen and defrost what I need), nuts, which I break up with the back of a spoon and a large teaspoon of cacao. Sometimes I swap the nuts for unsweetened desiccated coconut.
Making your treat foods off limits will only make you want them more. Treats are fine in moderation but you don’t want to disrupt your blood sugar too much. Cacao is a great way of getting that chocolate fix. If you love milk chocolate, start will getting used to dark chocolate. Eventually milk chocolate will taste too sweet!! 😊 🍫

It’s been ages since I did any Muay Thai and I’m pretty rusty (as you can see haha 😂) When you’re busy it’s easy to stop doing the things we love doing. Thanks Margs @toughenupsports I’m still sore 4 days later!! 😫
For most people, the best workout is the one you’ll actually do and enjoy 😊👍🏼

It’s not often you get to cross the harbour bridge with no cars! Having had surgery on my foot a couple of years ago one of my 2018 goals has been to be able to run 10km again. And what better race to choose than the Sydney Harbour Bridge Run! The outlook is so beautiful you don’t even notice the distance! 😊
Thanks @bionicallah for running with me, we both crossed off a couple of goals today! 🎉 @ Sydney Harbour

Is someone you know not behaving as they normally would? Do they seem out of sorts? More agitated or withdrawn or just not themselves?
Trust your gut instinct and ask them if they’re ok. By starting a conversation and commenting on the changes you’ve noticed you could help that family member, friend or workmate open up. Show them they’ve got your support.

I don’t have kids myself so I love my daily Supermums sessions. Some of them I’ve known since just after they were born 😍 The kids and I have fun while I get the mums work up a sweat 💪🏼💪🏼

FRIDAY AT THE GYM
I love it when clients set new personal bests! 2x sets of 8 bench press at 75kg. Congratulations Aaron!!
Aaron has been training twice a week consistently and as well as this PB he’s also seeing improvements with some back issues by strengthening his back and core stability.
... Aaron, your consistency and hard work have really paid off! 🏋️‍♀️👍🏼
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Hell yeah, 100kg deadlift goal!!! Smashed it!!! Core, back and legs feeling strong 💪🏼💪🏼💪🏼
This has always been a weakness for me so it feels great to tick this particular goal off my list! 😁🏋️‍♀️

Fresh out of the oven, taste testers required! 😊
I’m trialing a new recipe for banana bread. This one has ‘clean’ unrefined ingredients. There’s a piece to try for everyone training this week.
If it’s good enough it’ll go up on my website. Let me know what you think so I can tweak the recipe if necessary.

Monday mornings! 😫 But good things are always there, no matter how small. What wonderful things can you recognise from your Monday and does acknowledging these things change your outlook for the rest of the day? 😎🙏🏻
Deadlift day today. Hoping to finally get that 100kg lift!! 💪🏼💪🏼

Natures gym! Sometimes all you need some clean fresh mountain air, beautiful scenery and a good hike to clear your head and feel the burn 👍🏼
I’m feeling totally stress free, recharged and ready for the week ahead!! @ Blue Mountains National Park 😀

This is hands down my favourite winter comfort food. I've been making it for years. It's filling, tasty and healthy. Everyone I've cooked this for has loved it and has cooked it for their families. The days may be getting a little warmer but the evenings are still perfect for this warming dish.
If you give it a go, let me know how you liked it 😁
Head to my blog for the recipe https://bit.ly/2uE19DF

Fit and healthy bodies come in all different shapes and sizes

Normally I drink over 2 litres of water a day but lately I’ve struggled so I bought a 2 litre bottle and wrote myself a little encouragement 😊
We often forget how important keeping hydrated is. If you’re constantly feeling tired, suffering from brain fog or achy joints there’s a chance you might be dehydrated. Many people live in a state of constant dehydration and don’t realise how much more energetic and vital they could feel.

I love school holidays as the older kids join their mums at my Supermums group training. Leonie’s killing the push ups! I think she’s after my job!! 🤔😂💪🏼

8 EASY IMMUNE STRENGTHENING STRATEGIES 💪
Although we can catch colds or get sick any time of the year, Winter definitely seems to be the time of year when even the most hardy of immune systems can weaken. If you’re someone who tends to get sick at this time of year, there are easy steps you can take to boost your immune system and help your body stay well this Winter ❄️
Read more: https://bit.ly/2I4b21n

I’m using any opportunity to train outside at the moment as it’s been so sunny lately. This 10kg weight vest is helping me with my upper body strength as I’ve got some cool goals to share with you soon. And you never know, I might even apply for Ninja Warrior!! 😉

FRIDAY FROM THE GYM
Smashing goals and setting new personal bests. Well done Gemma for hitting that 80kg deadlift!! You’re catching me up!! 😉👍🏼

Sutherland 2 Surf ✔️ Next stop City to Surf in August and the Harbour Bridge Run in Sept. Who’s keen to join me? 🏃🏼‍♀️

Mondays can sometimes feel negative but what if we tried to see them as an opportunity for a new beginning?

I couldn't recommend Sonja highly enough, she has a passion for her job that really shines through in every session. She has helped me achieve fitness goals I never thought I could achieve, eternally grateful!

I couldn't recommend Sonja highly enough, she has a passion for her job that really shines through in every session. She has helped me achieve fitness goals I never thought I could achieve, eternally grateful!