Model turned personal trainer and nutritionist – getting to know Sophie Gray

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Sophie Gray got more than she bargained for when she set out to forge her place in the modelling industry and came back with restrictive eating habits and a workout timetable that bordered on obsessive.

A quick life reset and this holistic nutritionist and personal trainer now inspires others to live happily and healthily with her personal workout plans, colourful recipes on Way of Gray and more than one laughing-fruit-selfie.


Her career

“Believe it or not, I’m actually not crazily into fitness. I work out because I know it’s good for my body and that’s exactly why I chose to pursue a career in healthy living – I felt like the industry was making it seem like you had to be all or nothing, all the time. I wanted to show women that you can be more casual about fitness, have fun and still see incredible results.”

Her fitness regime

“I work out no more than four days a week, for about 45 minutes at a time. I do bodyweight exercises focusing on full body movement. I love training my core and getting my heart rate up. I also attend yoga classes as often as possible.”

Her nutrition

“I absolutely love food and eat an abundance of fresh, natural foods every day. I love acai berry bowls, smoothies and raw chocolate. Sandwiches are also a favourite of mine. I never count calories.”

Behind the scenes

“When I first got started, I was obsessed with my legs looking a certain way. I have always played sports and so my legs are/were muscular. I didn’t understand that you can lose weight, but you can’t change your body’s natural shape.

“The one thing I like to make clear through my Instagram is that I cry just like everyone else. The smile you see through my channel is genuine, but I also have my down days – days where all I want to do is sit on the couch, eat cookies and cry. I think these days are necessary to enjoying the good ones.”

Looking for more fitness inspiration? Check out these 7 Instagrams to follow now.




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Peanut butter chocolate chip blondies

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Sally O’Neill shares her peanut butter chocolate chip delights for a superfood treat without the guilt.

What you’ll need (serves 12)

1 can chickpeas, rinsed
2 tsp natural vanilla extract
½ cup natural peanut butter*
¼ cup rice malt syrup or unsweetened apple sauce
2 tbsp coconut sugar*
1 tsp baking powder
Pinch of sea salt flakes
½ cup of 85 per cent to 90 per cent dark chocolate broken into chips (or use vegan or dairy-free chocolate chips as needed)

* You can use almond butter, sunflower seed butter, or whatever nut butter you like. For a totally sugar-free version, use 30 drops of liquid Stevia instead of the sweeteners, and cacao nibs in place of the chocolate chips.

What you’ll do

Preheat your oven to 180°C.

Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth.

Put half the chocolate chips and stir or pulse until combined.

Dump the dough into a lined brownie tin and spread until around 3 cm thick.

Press remaining chips into the top of the batter.

Bake for about 20–25 minutes, until slightly browning at the edge.

Remove from the oven and allow to cool.

Store in an airtight container at room temperature (or in the fridge) for up to one week.

Recipe by Sally O’Neill The Fit Foodie, first published on Nourish Magazine.




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5 Things You Should Know About Freezing Your Eggs

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Nature has an ironic sense of humor: For a lot of women, the idea of having a baby is downright terrifying until one day, it suddenly isn’t. But in many cases that day doesn’t come until right around the time the baby-making window of opportunity is starting to close, and fast.  

While our fertility rates gradually decline as we get older, there’s a drop in our ability to reproduce between ages 32 and 37, with a more rapid fall after that, according to the American College of Obstetricians and Gynecologists (ACOG). That biological deadline is one of the reasons actress Olivia Munn, 35—of Iron Man 2 and Mortdecai fame—decided to freeze her eggs. Last week on the podcast Anna Faris Is Unqualified, Munn talked about how much relief it has brought her: “I think that every girl should do it,” she said. “It’s also just like, why not do it.”

In reality, the decision is a lot more complicated than that. Before you call your local fertility clinic, there are a few things you should know about the procedure technically known as oocyte cryopreservation.

RELATED: 15 Factors That Affect a Woman's Fertility

It’s not a one-step process 

The egg freezing procedure takes a few weeks, says Mindy Christianson, MD, an assistant professor of gynecology and obstetrics at Johns Hopkins University and a physician at the Johns Hopkins Fertility Center. First steps can include a baseline ultrasound and a blood test. After that, you’ll start giving yourself injections of fertility hormones at home for about a week or so. The hormones will hopefully spur your ovaries to produce, say, 20 eggs, instead of just one. (Luckily, the needles aren’t painful, says Dr. Christianson. They’re similar to insulin pens.) Throughout the process, you’ll need to return to your doctor’s office for follow-up blood tests and ultrasounds.

Egg retrieval is no day at the spa

Your doctors will probably gather your eggs (sorry) with ultrasound guidance. They’ll stick a long, thin needle into your vagina, then grab the eggs and prep them for freezing. You’ll be under sedation for that, naturally. The good news: You’ll probably only have mild cramping afterwards, and with a pain pill, you should be okay. (Though wait a few days to exercise, since your ovaries will be enlarged.)

RELATED: Maria Menounos Snapchats Her Egg Retrieval Procedure

It’s pretty expensive

After tallying up the costs of the injections, doctor’s visits, and the procedure itself, you’re probably looking at a bill that can total $10,000 to $15,000, says Dr. Christianson. And then there’s the cost of storing the eggs, which may set you back anywhere from $500 to $800 a year.

However, the price tag looks better after you turn 40. A 2012 study in the journal Fertility and Sterility found that a woman trying to get pregnant at age 40 would save $15,000 if she froze her eggs at age 35. That’s because the costs of using assisted reproductive technology to get pregnant after you’re 40 can be more expensive than freezing your eggs at a younger age.

Egg freezing isn’t endorsed as a way to delay having kids

ACOG, the American Society for Reproductive Medicine (ASRM), and the Society for Assisted Reproductive Technology all agree: There’s “no data to support the safety, efficacy, ethics, emotional risks, and cost-effectiveness of [egg freezing for the purpose of circumventing reproductive aging].” It’s also worth pointing out that the technique used today is still relatively new. It was only in 2012 that the ASRM recommended that oocyte cryopreservation no longer be considered an “experimental” procedure.

RELATED: The Tough Truth About Egg Freezing Perks

You aren’t guaranteed to get pregnant afterward

A 2015 study published in the Journal of the American Medical Association found that using in-vitro fertilization with frozen eggs resulted in a live birth about 43 percent of the time. But of course, no one is guaranteed to get pregnant. Even a healthy, fertile 30-year-old woman only has a 20% chance of getting pregnant per cycle.

If you are interested in exploring the possibility of freezing your eggs, you may want to start by looking up the clinics near you. The Centers for Disease Control and Prevention keeps this database of fertility clinics in every state with statistics on their success rates.

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Grilled Polenta & Vegetables with Lemon-Caper Vinaigrette

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Grilled Polenta & Vegetables with Lemon-Caper Vinaigrette Recipe
Grilled Polenta & Vegetables with Lemon-Caper Vinaigrette
This healthy grilled vegetarian dinner recipe is super-flexible: substitute any fresh vegetables you have on hand.

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Spicy pepita, kale and buckwheat salad

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Lola Berry helps us explore new recipe ideas like this sturdy salad fully of healthy goodness that is incredibly easy to whip up.


What you’ll need (serves 4)


125 g (1 cup) buckwheat

2 tbsp extra-virgin olive oil

1 onion, finely sliced

35 g (¼ cup) dried apricots, chopped

1 bunch of kale, stalks removed and leaves finely chopped

Zest of 1 lemon

Spicy Pepitas

Drizzle of extra-virgin olive oil, plus extra to serve

70 g (½ cup) pepitas (pumpkin seeds)

Pinch of paprika

Pinch of chilli flakes

Pinch of salt flakes

What you’ll do

Tip the buckwheat into a pot with 375 ml (1½ cups) of water. Bring to the boil then lower the heat a little and simmer for about 8 minutes. Drain and set aside to cool.

Pour the extra-virgin olive oil into a frying pan, add onion and sauté until onion starts to go transparent, then add the apricots and kale and lightly sauté for 2 minutes, until kale has softened and turned bright green. Then throw in your cooled buckwheat and toss it all together.

Now put a touch of olive oil in a small frypan and toast your pepitas. They will puff up a little – this is fun – then, just before you turn the heat down, add the paprika, chilli and salt. Toast for another minute or two.

Remove salad from heat, stir in the lemon zest and toss most of the pepitas through. Serve in a big bowl, drizzle with a dash of extra-virgin olive oil and sprinkle on the leftover pepitas – add a few more chilli flakes just like Lola Berry.

Recipe & image by Lola Berry.

First published at Nourish Magazine.




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