Sophie Stanbury Workout Fitness So Shape Protein Shake Sweaty Betty Workout Attire











I’ve had lots of questions about what I eat in a day and how I stay slim and fit.  First of all, let me say that everyone is different so what works for me may not work for you.  Also, I have found over the years that sometimes it’s easier to stay in shape, and other times it’s a real struggle.  I hope that what I share with you here will help you formulate your own plan and what works best for body.

After the birth of my first child Harry I struggled to get my body back, and as they say, it takes nine months to grow a baby and nine months to get your body back to where you were.  I lived really close to a Bikram hot yoga centre, so I did that at least 4-5 times a week (it was an excuse to escape for an hour and a half) as well as trying desperately to get back in shape.  I actually started following the Dukan diet religiously, but it was a bit of a fad diet that eventually worked – what it did teach me was discipline, which I’d never thought about as I had never thought about what I was eating.

Now it’s very different – I am quite strict about what I eat, and I try to work out at least 4-5 times a week depending on how much work I have on.  Even if it’s only a 20 minute run around the park with Coco.  Exercise and fitness go hand and hand, and doing both will help you reach your goals quicker.

Sophie Stanbury Workout Fitness At Home Coco Dog











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Normal Day –

I start my day with a cup of hot tea – green tea is best, but I’m addicted to English Breakfast – for me, it’s the only thing that hits the spot first thing in the morning, I have it with a splash of semi-skimmed milk sometimes ½ tsp of honey!

If I am in a rush, I grab one of my protein shakes [tried and tested a few – So Shape Coconut flavour is my favourite]  and have it on the go on the way to a meeting or a workout.  This is such a quick and easy meal replacement and fills you up and gives you lots of energy – I take it in the car to drop the boys to school and then onto my exercise class… it keeps me going until lunchtime, and I’m actually quite addicted.

My other favourite drinks/smoothies/ shakes (which are like a meal replacement) are:  

Collagen coffee frappuccino:

1-2 dates

A small cup of coffee

1 tablespoon of Great Lakes Gelatin collagen hydrolysate

1-2 cups oat milk

1/2 teaspoon of cashew nut butter or a small handful of cashews

1 dessert spoon maple syrup

Large handful of ice.

This drink is my absolute favourite and is an alternative to a snack.


Chocolate protein shake:

1 banana

1 tablespoon a maple syrup

1 tablespoon of Creative Nature Cacao Powder

1 teaspoon of nut butter

1 date

1 scoop of protein powder

–You can also add flaxseed and chia seeds if you want to


Breakfast Smoothie:

1 banana

1 scoop of protein powder

1 handful of blueberries

1 cup of oat milk

1 teaspoon of nut butter

1 teaspoon of maple syrup

Handful of ice

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If I can I start every day with a workout I do, sometimes this isn’t possible, but on the whole, I normally drop the kids at school and go straight to exercise.  My favourite exercise is Paola’s Body Barre which is all about strengthening, toning, and elongating your body. A mixture of ballet and pilates – it is challenging but manageable, and you definitely feel sore afterwards.  I find that if I book into a class, I have to go so it’s a good way of making yourself exercise (home and park workouts can easily be forgotten or lost once you start checking emails).  I also love E-pulsive, which is a 20-minute workout while having electric muscle stimulation – its the equivalent of a four-hour gym workout, you basically do all the regular exercises – lunges, weighted squats, ab work and butt lifting while your muscles are being stimulated.  At first, it’s really painful but once you get used to it you actually quite enjoy the pain!  Lol!  I do find it targets specific areas that are hard to tone which is why I love it. On the days that I’m super disciplined, i love a quick run with my dog Coco in the park, it’s great to be outside and I love the fact you can do it anytime for free!!  I’m not a member of a gym as I don’t really like the gym ethic and being stuck indoors and feeling like I have to go so for me classes are the way forward as I can chop and change depending on what I feel like and always keep it different so I don’t get bored.  


Mid-morning snack –

I normally take a packet of nuts, dried fruit, pumpkin or sunflower seeds in my bag, and I grab a small handful whenever I am hungry.

Another great snack if I’m home is a hard-boiled egg (i only have this if the boys have had eggs for breakfast and I’ve cooked an extra one).

My other favourite is Bresaola [cured beef] which is low-fat, high protein – it seems to suit my body snacking on protein but isn’t for everyone.

I drink at least half a litre of water between breakfast and lunch as staying hydrated is really important.


Lunch –

Either I grab a salad which consists of a protein [either chicken or fish] and some crunchy greens [kale, watercress, spinach] with lemon and olive oil dressing and some Himalayan sea salt.

I love chicken soup [Daylesford Organics are my favourite].

If I’m out with the boy’s bun-free burger with salad is another firm favourite!  Byron do a great one 🙂

Omelettes are my other go to with ham and mushrooms or ham and tomatoes – really satisfying and very low in fat.

Sophie Stanbury So Shape Protein Shake Fashion On The Run Fitness












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Mid-afternoon snack –

I Always have a cup of tea to keep me going and if I need it a banana or small handful of nuts.

I try to drink another half litre of water before dinner.


Dinner –

Unless I am going out for dinner, I keep it simple at home and have either fish or chicken with some vegetables.

Or if I can’t be bothered I will have chicken soup if I haven’t had it at lunch time.

If I do go out for dinner [unless it is a cheat day], I always order protein with green veg.

I try and eat before 7 pm if I am not going out as I love my sleep and tend to be in bed by 10:30 pm.


Cheat Days –

These are normally the weekends with the boys.  I love thin crust American hot pizza with extra chillies, dim sum, Thai green curry and my absolute favourite is a Sunday roast with all the trimmings!  During the summer ribs on the bbq or anything on the BBQ is a must and my boys love to help – I always make huge salads (potato, quinoa, green etc.) to go with it.

And then it is back to business on Monday.




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