Sophie Bocalid

Sophie Bocalid Hi! I’m Sophie Bocalid! I’m a former fitness trainer. My page covers health, nutrition, fitness and workouts. I’m living with PCOS since at the age of 15.

I share the highs and lows of my experience. I’m sending all my love to everyone with PCOS 💖 My name is Sophie Steger, creator of Amila Fitness. I'm a certified personal trainer and a lover of life. This page is dedicated to my family and friends interested in expanding their outlook and build up their lives through fitness. This page is to provide inspiration and motivation along their fitness j

ourneys through motivational and educational posts on all things in the fitness world. I love sharing my thoughts and opinions and hope that you have something to say. Though I am a certified personal trainer, this page is designed to be of general informational use and is not intended to render medical advice. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website.

25/04/2026

Weight loss with PCOS doesn’t happen overnight.

If you’re not losing weight, it may be due to:

NOT MOVING YOUR BODY DAILY
With PCOS, daily movement matters 💚

You don’t need intense workouts—just staying active each day can help support hormone balance, improve insulin sensitivity, and boost your mood.

Move your body in ways you enjoy. Consistency over perfection ✨

NOT TAKING SUPPLEMENTS
With PCOS, supplements can be a helpful support 💊

They can fill nutritional gaps, support hormone balance, and help your body function at its best—especially when paired with a healthy lifestyle.

Of course, everyone’s journey is different, so it’s always best to find what works for you (and consult a professional when needed). But don’t underestimate how something as simple as the right supplements can support your overall well-being ✨
Listen to your body. Nourish it. You deserve to feel your best.

NOT PRIORITIZING SLEEP
With PCOS, quality sleep is essential 😴

Getting enough rest helps regulate hormones, support insulin balance, and improve overall well-being. It’s one of the simplest ways to take care of your body.

Rest well—it matters 💚

With PCOS, what you eat matters—and protein plays a big role.

NOT EATING A HIGH-PROTEIN DIET
A high-protein diet can help keep blood sugar stable, support hormone balance, and keep you feeling full longer. It’s a simple shift that can make a real difference in managing symptoms.

NOT MANAGING STRESS
Managing stress is a must with PCOS 💚

High stress levels can throw hormones even more off balance, making symptoms harder to manage. Taking time to rest, reset, and care for your mind isn’t a luxury—it’s part of your health.

Protect your peace. Your body will feel it ✨

It’s not failure—it’s PCOS. Be patient with your body. 💛

PCOS weight loss is slow, not impossible.

23/04/2026

Living with PCOS isn’t easy, but I’m choosing to fight for my body every single day.

Daily movement.
Weight lifting.
Core workout.

Some days are slow, some days are strong—but every step is a step toward healing, balance, and self-love. I’m not just working out, I’m showing up for myself.

To every PCOS girl out there: keep going. Your body is worth fighting for. 💪🏽🌸

weight loss isn’t an overnight fix and it doesn’t come from trying to change everything at once.Start with one small h...
27/01/2026

weight loss isn’t an overnight fix and it doesn’t come from trying to change everything at once.

Start with one small habit, master it, then build from there.

For many women, that first step is protein 🔑 to help you feel fuller for longer, curb cravings, and support insulin balance—so your body can finally release stubborn belly fat.

Keep it rolling 🏃🏽‍♀️💨
12/01/2026

Keep it rolling 🏃🏽‍♀️💨

28/12/2025

Most individuals only need to do more exercise, so if you find that running, strength training, yoga, or Pilates help you get moving, keep doing it.

Movement is something you can (and should) do if you love it or it helps your mental well-being.

What kind of movement is most comfortable for you at this moment?

-Sophie 💕

12/12/2025

You are investing in your future self with each session. You’re not merely preparing for this moment. You’re developing the resilience, strength, and mobility that will see you through your 50s, 60s, and beyond. I lift and run at 44 because of this.

Here are ankle and calf exercises I try to do after run. Round of 2 to 4. 12 reps each leg.

Cheers!

Small moves daily lead to big strength! Keep going! 💪✨
01/05/2025

Small moves daily lead to big strength! Keep going! 💪✨

Today‘s breakfast is groat oats — 150 grams oats with 1 scoop of whey protein, teas of peanut butter, frozen blueberries...
20/09/2024

Today‘s breakfast is groat oats — 150 grams oats with 1 scoop of whey protein, teas of peanut butter, frozen blueberries and sprinkle of cinnamon. Groat oats take longer to cook, but I saved time in the evening by cooking them already and store in the fridge.

Why Groat Oats?

Low GI foods are ideal for PCOS because insulin and glucose functioning are not as smooth as a healthy individual.

Oats such as the Groat Oats are a great breakfast option for women with PCOS to help manage their symptoms, such as blood sugar and insulin resistance, cholesterol management, weight loss and weight management, and gut health. Just don't put a lot of sugar or honey on them to try and sweeten it as it will increase the glycaemic load.

September is Awareness Month! 💜 Changes like eating high protein meals, staying active, and caring for your mental hea...
16/09/2024

September is Awareness Month! 💜

Changes like eating high protein meals, staying active, and caring for your mental health can help you feel more in control.

It is not easy. But every small step makes a difference.

I got diagnosed with PCOS in my junior year of high school. My Mom started to notice irregularities in my cycle when I was 15. After my 1st period, didnt had it again for a year.

For anyone that doesn't know what PCOS stands for - Polycystic Ovarian Syndrome.

An imbalance in hormones that can lead to cysts in the ovaries, heavy or irregular periods, infertility, excruciating cramps, facial hair, PMS for the whole cycle, weight fluctuations, and a host of other symptoms.

Not to mention the strain it might cause us physically, mentally, and emotionally. The harm it can do in the future or now, and how it can even pose a threat to life.

I just want people who are struggling to understand and cope with this condition to know they are not alone. Many of us out here are experimenting with various diets, herbal cures, physical examinations, doctors, etc.

I've given it a lot of try and am still working through it! 💪🏽🙏🏽

Life is grand! whatever the era it is. I'm relocating my fitness-related items to this page again and it feels really nice after a long pause.

Please note that I will always remain loyal to who I am. If you don't agree with anything I say or share, accept it and continue scrolling or unfollowing. I will not engage in catty back and forth and refuse to get into arguments.

Even if I share my fitness routines, everyone's ability level differs from mine. Understand your current situation, get medical clearance, and adjust as needed.

Just took this photo today after my workout, standing in the rain waiting to feel the warmth of the sun again 🌞

💕 Sophie

Chill Friday run. Many of us are running on fumes, so pause and walk away for a spell if you need to. Be well ✨
14/12/2023

Chill Friday run. Many of us are running on fumes, so pause and walk away for a spell if you need to. Be well ✨

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