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Sophie van Oostenbrugg is showing off her growing glutes – in her workout leggings. In a recent post, the fitness trainer and the founder of the Gains with Brains app who boasts 2.4 million Instagram followers, shares a stunning before-and-after photo revealing her "bulk." "My weight difference is about 8 kg's (17 lbs) here and I'm excited to do it all again and share the progress (fun parts and not so fun parts)," she writes in the caption of the Instagram photo. How does the influencer stay in such great shape? Here is everything you need to know about her routine.

At Least 2 Cardio Sessions Per Week


On her YouTube channel, Sophie revealed all of the health habits that keep her fit, starting with her approach to cardio. "I always make sure to do at least two cardio sessions a week just to build my cardiovascular health. So this is regardless of whether I am trying to lose weight, whether I am maintaining or whether I am gaining weight. And then if I try to lose weight, then I slowly increase my cardio from there," she says.

Related: This Is Exactly How to Lose Body Fat This Year

Her Grocery Haul


Sophie also revealed that her grocery list includes "some kind of plant-based meat replacer," canned beans, fat sources like nuts ("an easy snack"), avocado, bananas, frozen berries for smoothies and shakes, and "a lot" of vegetables "as you can never have enough vegetables," she says. She also gets hummus, sweet potatoes, oats, reduced sugar ketchup, peanut butter, and 90 percent dark chocolate.

Glute Workouts


Sophie does a lot of glute work. "I train my legs two to three times a week currently in my current split, but not every session is equally aimed at targeting my glutes. But I train legs two to three times a week," she reveals.



Sophie's favorite exercise is the deadlift, "just because it is the most, like the best exercise ever," she says. "You just feel so strong when you are performing it. You're targeting your legs, your hamstrings, your glutes, your lower back. It trains your grip strength. I just love the dead lift, so I have to go with deadlift."

Plant-Based Diet

Sock eyed salmon with green beans and lemon

Sophie encourages a plant-based diet, but also incorporates lean meat and fish. "I have been a vegetarian before," she says. "I'm all for trying different diets, seeing how your body responds to it and seeing how it makes you feel."

Relying on Discipline NOT Motivation


Sophie confesses that she is "not always motivated," which is why discipline is crucial. "I just rely on discipline. I know what I need to do in order to get towards my goals. I also know that if I stick to my work routine, if I stick to my diet, then I will feel much, much better afterwards. So that is the reason why I try to stick to it as good as I can. But that doesn't mean that I don't have days or I don't go to the gym. It doesn't mean that I don't have days that I don't stick to my diet," she says.

💪🔥Body Booster: Before you embark on a fitness journey, make sure to set specific goals and be disciplined if you want to achieve them.



Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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