Johanna Sophia Diet Plan, Workout Routine, Exercise, Body Measurements

Who Is Johanna Sophia?

Johanna Sophia is a Canadian fitness star who overcame bulimia. Johanna developed a passion for fitness events throughout her teen years.

However, this quickly developed into an obsession where she restricted her caloric intake and performed cardio three times per day. Johanna lost 30 pounds during this time and appeared unwell.

Johanna decided to stop competing and put more emphasis on her health in 2014 after realizing that something needed to change.

She overcame her obstacles by adopting a fresh approach to exercising and dieting, and today she is an inspiration to women all over the world.

Here is her account:

“I was liberated to think of my body as something that helps me stay alive, strong, and well—a tool rather than a prop or trophy—when I stopped thinking of my body as something that needed to look a specific way.”

Body Measurements of Johanna Sophia

Full Name:	Johanna Sophia
HEIGHT:	N/A
WEIGHT:	135 – 145lbs (61.2 – 65.8kg)
NATIONALITY:	Canadian
PROFESSION:	Online Workout Trainer, Fitness Influencer
ERA:	2010

Accomplishments

• Fitness Entrepreneur
• Online Workout Coach

Biography (Early Life)

A hobby that became an obsession

Johanna Sophia has always been passionate about physical exercise.

She loved training so much that she turned into a full-time competitor while still in high school.

Things quickly deteriorated, though, as Johanna developed an “obsession” with pursuing the ideal physique for competitions.

She began engaging in aerobics three times per day and strictly limiting her calorie intake. She dropped rapidly from 140 pounds to a ripped but unhealthy 117 pounds.

Bulimia

Johanna’s extreme training and dieting caused her to develop bulimia before she even realized it.

Johanna’s eating disorder caused her to worry about her calories all the time. She stated:

When my eating disorder was at its worst, I was extremely thin and made myself ill at least once per day.

“I was eating the low-calorie diet that my coach had prescribed for me, but I was also bingeing on junk food, everything rich or sugary that I could get my hands on.” Johannes Sophia

Johanna’s Insecurities

Johanna’s obsession with working out and eating well only made her lack of confidence worse.

She was preoccupied with reducing weight and “fixing” herself because she was constantly noticing “imperfections” in her physique.

Johanna adds, “I always felt that I wasn’t good enough or didn’t measure up.

Johanna started to understand what she had done to herself after her third fitness competition. She decided that something needed to change at this time.

Turnaround

Johanna decided to stop competing in 2014 after realizing she couldn’t maintain her rigorous workout regimen.

She then set out to “take care of myself first” as her top goal.

Johanna reduced her daily cardio workouts to just one, going to the gym.

To strengthen herself and overcome her despair, she also began a 100-day squat challenge in which she trained assiduously and consumed a lot of nutritious food.

Today’s Johanna Sophia: A New Life

Johanna increased the weight she squatted during her squat challenge from 225 pounds to 320 pounds. It took her no longer than 70 days to complete this.

I was pleased since it added three inches to my butt, says Johanna.

The battle against bulimia was a long one, but after years of sacrifices, Johanna’s life is now very different from how it was.

She no longer exercises strenuously or controls her diet. Johanna has lost 145 pounds and appears to be in better physical and mental condition than ever.

“It will always be worth it, but it will require time, hard effort, and a lot of perseverance.”

Training (Workout)

Johanna Sophia Training Development

Johanna worked out for her competitions up to three times a day.

Her gym training included numerous activities that required many repetitions. Johanna looked unwell and lost a lot of weight quickly as a result.

But she later changed her workout regimen. It was built on performing strenuous workouts like squats, deadlifts, and overhead presses once a day throughout training.

Johanna regained a healthy weight after making this adjustment, growing stronger in the process.

Training Periodicity

Johanna no longer tries to train as frequently as she used to.

Her emphasis is on doing more tasks in less time.

Her exercises are brief and incorporate a variety of methods, including forced reps, forced sets, and drop sets, to raise the intensity and eventually improve outcomes.

Simple And Quick Ab Workout

Johanna is renowned for posting quick exercises that can be done anywhere, at any time.

Here is an illustration of a workout that targets her abs:

• n and Outs, 15 reps
• Heel Touch, 15 reps
• Star Crunch, 15 reps
• Full Body Crunch, 15 reps
• Planks, 60 seconds

How: Perform the aforementioned exercises without pausing in between. Take a little pause after completing the final exercise, then carry out the process three times.

Johanna Sophia Glute Workout

Here is a brief yet challenging glute exercise that Johanna posted on social media;

#1 15 reps of seated hip abductions

Johanna positions the resistance band over her knees and sits on the ground to begin the exercise. She slowly does it, bringing her knees apart and concentrating on contracting her glutes. She then gradually reunites them while maintaining stress on the bands.

15 repetitions of #2 Fire Hydrants on each side

Johanna makes sure to keep her back flat while performing this exercise, then progressively moves her leg away from her center.

She then returns to the starting position while maintaining tension on the band by clenching her outer glutes.

#3 20 repetitions of sumo squat pulses

According to Johanna, you can perform this workout without using resistance bands. She claims that throughout this exercise, she solely pays attention to keeping her feet wide, turning her toes out, and feeling the compression.

#4 20 repetitions of hip thrust to hip abduction

Johanna lays her back flat on the floor and then lifts her glutes off the floor by pushing through her heels. She moves her knees apart after that. Johanna concentrates on sensing the “squeeze” in her glutes while she does this.

#5 Windmills (20 repetitions), lying

Johanna begins the exercise by lying flat on her back, rotating her legs in the other direction, and maintaining a flexed abs position.

Similar to earlier exercises in this program, she concentrates on feeling the squeeze at either end of the range of motion.

Nutrition (Diet Plan)

Automatic Eating

Johanna claims that she now eats intuitively, putting an emphasis on an all-around healthy diet but occasionally allowing herself sweets.

“I heed my instincts and give in to my cravings for sweets. I follow the 80/20 principle.

She makes sure to have a lot of protein, as well as a modest amount of healthy fats and complex carbohydrates. Quinoa, brown rice, and sweet potatoes are some of the foods she eats for carbohydrates.

To think of my body in terms of how it works rather than how it appears has been one thing that has helped me create a healthier body image.

What Johanna Sophia Can Teach Us?

If Johanna Sophia has taught us anything, it’s that no matter your age, background, or difficulties, you too can succeed.

Johanna had bulimia in her late adolescence, but she overcame it and went on to become a fitness icon and an inspiration to many.

Anyone who may be going through similar challenges and wants to better their life can get inspiration from her narrative.