Health and Fitness

How to have a healthy balanced lifestyle: tips on losing weight and the best workouts.

  • Health and Fitness

    Sugar and Self-Love

    Click here for a free recorded webinar on sugar, stress and gut health!   As you know, I have a passion for sugar and sweet tooth’s and helping people deconstruct and decrease the desire for sugar! As a health and wellness nutrition coach, I’ve come up with an 8 week sweet tooth program that I designed with extensive research and my own experience. The next round begins April 5th- email me at for more information about the program and to sign up!  My friend Ellie at Meditative Movements has demonstrated a connection of eating sugar and self-love. A desire for sweets often correlated with lack of a great relationship…

  • Fabulous Life of S.A.T,  Health and Fitness

    Health and Wellness Nutrition Coach

    I know it is been a while since I’ve checked in with you! As most of you know, I’ve been busy with becoming an Integrative Health and Wellness Nutrition Coach through the Institute of Integrative Nutrition (IIN)! This has been an amazing journey and I’ve learned so much about health, wellness and nutrition! What the heck does that mean?! Answers to all of your questions can be found on my website Dose of Sonia, but I just wanted to say I’m super excited to start on this journey and share my wonderful secrets with everyone. In the mean time, follow me on social media: Instagram @doseofsonia, Twitter @doseofsonia, Pinterest @doseofsonia…

  • Health and Fitness

    Barre Blend

    I know what you’re thinking… more Barre?! YES! If you’ve been reading my workout posts, then you know how obsessed I am with barre (and for good reason)! I had the opportunity to collaborate with Beachbody OnDemand and do an early VIP access to Barre Blend! Barre Blend is a 60 day program which is included in Beachbody OnDemand (rates vary if you do monthly, every 3 mos or every 6 mos, but it averages out to about $10/month which is amazing! Barre Blend will be included in this starting in June, but if you want early access now, then it is an additional $60. Barre blend is conducted by…

  • Health and Fitness

    Pure Barre

    I’ve talked about Barre before (check out my previous posts: Xtend Barre, Barre3, Barre). I’m an absolute lover of barre and up until now, Ive been doing Barre at home (Physique57, Barre3, Pure Barre on demang, Xtend Barre and others). I did it all throughout pregnancy as well. However, after doing it for a year I hit a roadblock and needed something intense to change it up. This is when I decided to join Pure Barre! Pure Barre is a little different than the others Ive taken- it offers 3 types of classes: Classic (my favorite- using mainly your own body strength and a couple of other equipment), Empower (cardio…

  • Health and Fitness

    Xtend Barre Workout

    As you all know, Barre is one of my favorite types of workouts. Lately, Ive been doing Xtend Barre at home which combines some cardio with the toning and strengthening of barre. I have an online subscription on They have a variety of other workouts on there that I have not had a chance to try out yet! Length: 30 minsCost: $30/mos onlineStudios: In limited citiesLikes: toning, cardio, short, onlineDislikes: Beginner-intermediate difficulty level, no change in weight yet

  • Health and Fitness

    Kayla Itsines Workouts

    Kayla Itsines is an Australian personal trainer and the creator of the Sweat app. It’s definitely a great program worth looking into if you are short on time and want to maximize your minutes with target areas! I’m currently doing her workouts and loving them- here are my two cents: Pros 1. Can do it anywhere 2. Don’t need props 3. Tailor it to your time- reps and times can be adjusted 4. Can do different focus areas each day 5. Quick workouts that are effective Cons 1. Have to set a timer on your phone for each block (unless you count reps) 2. Have to use your phone to…

  • Health and Fitness

    How to Get Back that Pre-Baby Body!

                          Then- January 2018                                               Now- January 2019 This has by far been my toughest hurdle over sleep deprivation and breastfeeding/pumping challenges. I thought my body could bounce back easier, but no- things change- alot and you can’t control it as much (like permanent dark circles under the eyes). Abs are a lost cause, hips are wider from natural changes and if you’re breastfeeding, then you’re chest is bigger. Flab has now developed in places it wasn’t present before. Clothes…

  • Health and Fitness

    Sunwarrior Protein!

    Sunwarrior is a plant-based protein source mainly from superfoods. It can be tough to get all of your protein in as a vegan and I’m not 100% vegan, but I do try and avoid eating raw eggs and cheese. I’ll eat pizza and cake and things that have eggs in them though and honey so I don’t consider myself vegan per-say. However, I do want to eat clean and try have a whole foods plant based diet. This is when I came across Sunwarrior. Thank you Sunwarrior for all of the yummy samples and collaboration with Little Blue Book! Variety They have a lot of different protein bars and powder…

  • Health and Fitness

    Getting Back Into Yoga After A Break

    As wonderful as yoga is, there are times when a break is necessary. Sometimes the break is forced upon you; by circumstance, or health conditions that mean you don’t have the energy required. Or perhaps life just gets a little too busy, and you can’t quite spare those precious moments you’d usually spend on yoga, so you fall out of the habit. Give Yourself A Break About Taking A Break There’s nothing inherently wrong with taking a break from yoga for whatever reason you see fit. Sure, it’s probably preferable that you maintain your routine through thick and thin, but there’s also a need for realism. Sometimes, it’s just not…

  • Health and Fitness

    Why Free Food Isn’t Actually Free.

    We are all guilty of it- picking those grapes at the grocery store, going to Costco during lunch time to get free samples, acting like someone handed us a $1,000 check when there is free food at work or going to an event just for the free food. Everyone loves food- that’s why companies try to entice people with free lunch or dinner and we all fall for it. However, it is true what they say- there is no such thing as a free lunch. Aside from the commercial influence and bribing that comes with free food, the worst part is the harm you’re doing to your body and gaining…