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  • Anti-inflammatory green smoothie If you love smoothies, but don’t know how to make them fit into your diet (without the excess sugar), then check out today’s post.  This smoothie recipe is not only naturally sweetened, but is also anti-inflammatory. I’ve been adding turmeric into all my smoothies, and juices.  I can write a whole post on its benefits. There is a lot of research showing its effects on fighting inflammation, and reducing the risk of developing other diseases, so I make sure I add it whenever I get a chance.   If you don’t have whey powder, you can give this smoothie a protein boost by adding some plain greek yogurt (which is exactly what I did). I also added couple spoons of Aloe vera because the smoothie hides its taste. Aloe Vera doesn’t taste horrible in general and I can tolerate it with just water, but If I can just mix everything up in a smoothie all at once, it’s even better.     PS: Need help introducing anti-inflammatory superfoods to help with chronic back pain and hip inflammation?! here is a mini e-book full of recipes for your convenience! Anti-inflammatory green smoothie Anti-inflammatory green smoothie Servings1 person Prep Time5 minute Ingredients […] The post Anti-inflammatory green smoothie appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • No crunch core workout – lumbar stabilization (5 minute low impact #5) I’ve been really loving taking a break during the day to do my 5 minute routines, especially when I’m really busy and can’t make it to the gym. Today I have for you a great mini-workout to strengthen the lower abdominal and core muscles. Again, this is a no crunch routine. I stay away as much as possible from any crunches because they can really destroy your posture (we already spend most of the day hunched over). I like to work my core either laying down on my back, or on my belly doing reverse crunches. I also introduce the stability ball whenever I can (I have a video post planner for stability ball series as well coming up soon).     As you know I am ALL about movement to help conquer back pain. While I think that having chronic low back pain can have different causes, and we do have to “investigate” them to heal, I also strongly believe that movement and exercise helps tremendously in not only regenerating cells, strengthening the muscles and improving your overall health, but also boosting your energy, mood and improving your mindset.   And if you can’t dedicate 20-30 minutes a day […] The post No crunch core workout – lumbar stabilization (5 minute low impact #5) appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • My simple fitness routine to stay pain-free (and reduce inflammation) Hi friends! Back on the blog today with another fitness post. This week I want to share with you my personal fitness routine to stay pain-free. Now, before I jump into everything I do and let you watch the video, I just want to say that it took me a while to figure out a sustainable routine that works for me.   It is your job to take the time to structure a routine that works for YOUR specific needs and schedule. While you don’t have to copy everything I do, I am hoping this post will inspire you and give you ideas on how to get started! If you can’t watch the video right now, scroll down to read more about my routine ? **looking for resources to help you find relief..check out the back pain kit below! My personal fitness routine to stay pain-free *PS: I am NOT getting paid by any brands mentioned in this post to promote them. They are simply products I love and think are worth sharing. You can of course choose whatever brand you trust that is available in your country. In the spirit of full disclosure, the links below are affiliate links […] The post My simple fitness routine to stay pain-free (and reduce inflammation) appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • Joint-friendly warm-up routine – 5 minute low impact #4 Hey guys, So after a week of moving, and lifting heavy boxes all day, everyday, my body was literally saying NO to anything and everything else. I know it’s been a while since I wrote a blog post but I am BACK! and so excited to be typing this right now (I have a huge grin on my face), and sharing with you another amazing joint-friendly warm-up routine.   So if you’ve been following me for a while, you would know that I’m a huge fan of low impact exercises. Low impact workouts give us the opportunity to move, and transform our bodies despite the aches of chronic muscle or joint pain. In fact, movement is crucial for healing, and choosing the right types of movement can make a huge difference in how you feel during and after your workouts.   I have moved away from high impact exercises (even though I loved them), because it was not sustainable for me to train that way. I had to find a sweet spot so I can still continue working out, without loading up my joints and having to rest 4 days to recover from chronic pain so I can workout again.  […] The post Joint-friendly warm-up routine – 5 minute low impact #4 appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • Fix glute medius & piriformis weakness (5 Minute Low Impact #3) Hi guys! Today I have for you another low impact workout to target and fix glute medius & piriformis weakness. We will be using a resistance loop band to add resistance, and engage the muscles better. A resistance band around your thighs will have your legs push against it, which helps maintain a proper form during each exercise. For example, you’re less likely to have you knees cave in when you have a band around your thighs as you squat down.   If you don’t have a resistance band, you can totally do this low impact workout with just your body weight. Make sure you stay focused on keeping your glutes and abs tight to ensure you are targeting the right muscles.   If you’re interested in getting a loop band, there are the ones I recommend (amazon affiliate link). They usually come in 3-5 resistance levels, and you want to use the one that provide enough resistance without over-loading your legs. PS: don’t forget to grab your back pain kit   Fix glute medius & piriformis weakness – a 5 minute resistance band workout Exercises Side squats – Left/Right: 8 – 10 reps Start Plank – Out and in: […] The post Fix glute medius & piriformis weakness (5 Minute Low Impact #3) appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.

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