Sofia Kuegeman is a Health Coach and Personal Trainer with years of experience studying and applying focus on health and wellness. Sofia has spent over a decade immersed in nutrition wellness, including completing the program Plant Based Nutrition at Dr. T. Colin Campbell Center for Nutrition Studies. She found this passion led her to create customized programs to assist others in taking back control of their health. Her wellness path over the years has brought her attention to the powerful synergy of nutrition, physical activity, and self-love. Food Fit Focus is about adjusting the focus of daily life in individuals to make it easier for a healthy and fulfilling lifestyle. 

You can find more information and follow Sofia on Instagram @food.fit.focus

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about ME

Hi y'all! Let me introduce myself.
My journey on this health and wellness path began when I chose to become a vegetarian over a decade ago. It developed when I opened up the book, Food Revolution by John Robbins. The research studies from the book taught me where my food came from and what effect it had on my body. It launched my lifestyle change and took me down a rabbit hole of other publications, research journals, and documentaries. I decided to go back to school to study nutrition and complete any programs I could find to learn more about the human body and our food system. I delved into education and developed even more awareness. I loved all the evidence-based information. I realized I had to learn how to cook whole, plant-based foods and not just order salads when I went out to eat.

The nutritional benefits of what we consume became my focus. Learning about the effects the meat industry had on our environment and my body, I moved to a vegan lifestyle. I wanted to share the knowledge I had gained but didn't know how to. During this time, not only did I become a regular at fitness events and the gym, but I strived to learn all I could through cardio-based workouts, boxing sessions, pilates, and strength training. Inspired and motivated, I conquered 3 Spartan Sprint races, a BattleFrog Series, and other challenges. I was having fun and felt like a better, healthier version of myself. I knew I needed to share this experience and knowledge, so I obtained my certifications for personal training and health coaching.

I continue to cultivate a healthy relationship between whole, plant-based nutrition and fitness based on the individual.

I will guide you and hold you accountable to a life of nutritious foods, energizing fitness routines, and a peaceful, driven focus. I am here to help nurture people into living a healthy, happy life once they move on from my program.

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food

Some delicious recipes to get you started on a plant-based life.

How to Make a Kale Salad 

1. Wash and dry the kale.
2. Remove the stems and tear leaves into small pieces.
3. Drizzle with olive oil, a squeeze of lemon juice, and a pinch of salt.
4. Massage the leaves until they are soft and tender.

5 Different Ways to Build Your Salad:

• carrot ribbons + sliced cucumbers + basil or mint + scoop of hummus + hemp seeds
• toasted almonds + thinly sliced carrots + diced tomatoes + scoop of quinoa
• roasted winter squash + dried cranberries + chopped almonds + apple cider vinegar
• thinly sliced fennel + roasted chickpeas with garlic + Dijon mustard + pine nuts
• chili-roasted sweet potato cubes + diced avocado + black beans + roasted pepitas

Chocolate Peanut Butter Overnight Oats

This is a great way to start each day! It can be made the night before, or up to 4 days ahead of time.

Ingredients:

• 1/2 cup rolled oats
• 2/3 cup unsweetened milk of choice (almond or soy so far have been good)
• 1 tablespoon chia seeds or ground flaxmeal
• 1/2 teaspoon vanilla extract
• 2 tablespoons natural peanut butter
• 2 tablespoons unsweetened cocoa powder
• Pinch of salt
• 0-2 tablespoons honey or maple syrup

Directions:

1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.

2. Close and refrigerate for at least 4 hours, but preferably overnight before eating

Dark Chocolate Pudding

A sweet little treat for those chocolate cravings.

Ingredients:

• 3 ounces, semisweet chocolate chips (about 1/2 cup)
• 3/4 cup nondairy milk
• 2 Tablespoons cocoa powder
• 1 package (12.3 ounces) silken tofu
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon, optional
• 1/8 teaspoon chili powder, optional
• maple syrup, if needed, to taste
• raspberries (or sub another seasonal fruit)

Directions: 

1. Place chocolate chips into a small pan, cover, and cook on low heat. Allow 5 minutes for chocolate to melt stirring occasionally. 

2. Place tofu, vanilla, melted chocolate chips, and nondairy milk mixture into a food processor or blender and process until smooth. Chill for 2 hours in the refrigerator or 30 minutes in the freezer. Serve raspberries on top of the pudding. 

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Focus

A year from now you may wish you have started today.  -Karen Lamb

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