Brazilian Fit Squad

09/07/2022

✨One of my gorgeous clients body transformation.
Over 9 weeks she lost 11kg.
I was amazed by her attention to detail, taking notes when we spoke.
She trained twice a week, eating more calories and the results are obvious.

Would you like to know more book a free consultation,
Send us a message

06/07/2022

Book your free consultation:
https://calendly.com/sonibcoach/chat-with-soni

01/07/2022

01/07/2022

27/06/2022

26/06/2022

26/06/2022

25/06/2022

26/01/2022

Muscle gain is NOT EASY especially for women.

-It depends on several basic factors: Nutrition, training type, lifestyle, discipline, hormone imbalance, age…

-Insufficient training - Women won’t evolve with low volume.
Volume of training is individual it depends on the level of training for each one.

-Number of series, repetitions, weight, frequency of training, experience, technique…

-Excessive cardio (However, planning the frequency, timing and adequate intensity can be useful, depends on the goal)

-Scared of Lifting —Unfortunately some women still think that lifting heavy weights will make you look too muscular.
The fundamental of training is to go out of your comfort zone not just for increased strength but more importantly to get results.

COMMON MISTAKES:

1-Copy training from social media
2-Doing what a friend is doing, thinking that what works for her works for you, this includes nutrition and training.
3-What is popular (trend) in fitness. It’s not because it is popular it works, THE BASICS ALWAYS WIN.

Remember training is not the same as exercising. Training must be done according to and specific FOR YOU based on your NEEDS.

4-Loss of discipline because you can’t see results quickly. It’s normal to want results quickly, we all want this, right?
But it is important to break the big picture into a small steps so you don’t get frustrated with yourself or discouraged or even given up.
It’s a slow process and you will need a professional to help you.

A professional will plan your program to be individualised and according to your needs.

If you are struggling to get results, send me a message 💪🏼

13/01/2022

🚨Hi my name is Soni owner and head coach of Brazilian Fit Squad and these are my girls…

Would you like to join us?🙋🏻‍♀️

My proven approach can definitely help YOU with your fitness goals.
You and I work together on YOU.
We work on your nutrition, foods you dislike won’t be in your nutrition plan.
I will make you feel strong, confident and feminine.
It doesn’t matter your age, we are all capable to change to a better version of ourselves

“OVERCOME YOUR LIMITING BELIEFS…
YOU DON’T NEED TO BE THE FASTEST, BRAVEST, HARDEST, YOU JUST NEED TO SHOW UP CONSISTENTLY AND BE BETTER FOR YOURSELF”

08/11/2021

🦾CHANGES START WITH THE FIRST STEP 🦾

14/10/2021

14/09/2021

5 reasons YOU Need a Coach:

1-keep you accountable to your fitness routine

A coach is committed to help you and ensure you keep your purpose on track. Constantly checking your progress weekly so you don’t get lost.

2-Help you set long-term realistic goals

Most people expect fast results, that lead to unrealistic goals. Weather your goals are to achieve a “bikini body for summer’’ or lose extra kilos you have put on during lockdown. It takes time.
A coach provides you realistic goals in an appropriate timeframe specific for you.

3-Cater to your personal requirements

You are unique from every body else. Your ability, goals, health story, mobility, injuries and other personal factors will be taken into account when comes to training program.

4-Renew your Confidence

A coach helps improve your wellbeing. They care about how you feel, how you follow your nutrition plan, stress and sleeping because these all affect your performance. A coach is a supporting voice that helps you with your struggles and well-being.

5-Challenge you

A coach takes you to the next level. How many times do you challenge yourself?
When you are about to give up on the last rep your coach will push you a little further.

09/09/2021

The 5 Myths about LPF:

1-Burn fat in the abdominal area

We can’t target a specific area when it comes to body fat. We lose body fat through caloric deficit by consuming calories. Individuals accumulate and lose fat in different places. You can’t target a specific area.

2-Harm Linea Alba

Recent studies in Spain found an Improvement of diastasis recti in a postpartum group after ten weeks of low pressure training. LPF is an alternative to traditional exercise such as a curl-up where is excessive pressure should be avoided in this cases.

3-You can do without a coach by watching some videos

Low pressure fitness cannot be emulated through reading or watching videos. You need private instruction to create a new body self awareness and brain map. This is a repetitive verbal and tactile guidance to create memory patterns.

4-It’s only a vacuum

There is so much more… Hypopressive exercise is a tool that can be used to help pos-natal women to recover pelvic floor dysfunction, core strength for better performance, improve posture, abdominal resting tone and prevention of hernias.

5-It’s only for athletes

It’s not only for athletes, as mentioned above, women and men can be benefit from this type of training.

I hope this will help clarify some myths, any questions please comment below 👇🏼

06/09/2021

LAT PULLDOWN TIPS 👇🏼

At the start after scapula elevation, embrace depression, lowering the bar just a bit (this is called scapular depression)

Following this focus on retraction, pulling your shoulder blades together.

One thing I say to my clients is: “Imagine your BACK IS AN OPEN BOOK AND YOU HAVE TO CLOSE IT”

04/09/2021

Low pressure fitness helps us with a better sense of self awareness and a brain map from head to toe.

There are 10 steps we need to know before we hit the first pose of LPF (Vênus)
They are very basics steps but not easy to follow.

1-Feet line up with hips
2-Knees bent
3-Pelvics neutral
4-Scapula activation
5-Arm position
6-Axial position of head and neck
7-The body axis
8-Breathing
9-Open rib cage
10-Finally apnea

We create patterns in everything we do, we learn to do things this way. With posture it isn’t different.

The repetitive habits we create in every day life in a simple routine such as sitting and standing increase pressure and posture imbalance.

How many times have you found yourself slouching with shoulder blades forward or standing tilting your pelvis?

It is very common, especially for those who work seated in front of a computer.

Feels familiar to you?