Hey there! I’m Coach Sofia. Super glad you’re here and thank you so much for visiting my website and downloading this resource. I’m sure you’ll enjoy the recipes here. I started my blog coachsofiafitness.com to help you conquer back pain naturally. You don’t have to take toxic drugs forever because there is a way out through an anti-inflammatory nutrition and corrective exercises. I’m not one of those fitness coaches who’s just gonna

tell you what to do and pretend to know what you’re going through. I KNOW what you’re going through because I’ve been where you’re at. I battled chronic pain for 7 years and almost went on disability because I couldn’t function anymore. I was diagnosed with piriformis syndrome, an L5/S1 disc herniation and ankylosing spondylitis (a rare spinal arthritic condition) all in few years and my body was fighting itself. Strength training, corrective exercises, and anti-inflammatory nutrition gave me my life back. Throughout the past years, I came up with some powerful smoothie packed with anti-inflammatory nutrients. I’d encourage you to make a smoothie once a day to get into the habit of it. You can totally add more of whichever ingredients in the recipes. The ingredients are only my suggestions and you are free to use them as you wish. PS: Please keep in mind that some of these smoothies are not that sweet, and I don’t add any sugar because sugar increases inflammation in the body. So if you want to add sweetness, you can add an apple or stevia. Few tips here: • Use fruits to sweeten and avoid artificial sweeteners and regular sugar. • Feel free to add almond milk, coconut milk, coconut water, fresh juice as you wish. • The collagen protein is optional - collagen has amazing healing properties. This is the brand I use. • You can make double the amount and store the rest for the next day

MORNING ENERGY SMOOTHIE  

INGREDIENTS  

● 2 handfuls of spinach 

● 2 tsp ground flax 

● 1 tbsp hemp hearts 

● 1 small piece of turmeric 

● 2 tbsp greek yogurt (optional) 

● ½ apple 

● ¼ avocado or 1 tsp of coconut oil 

● 1 cup of almond milk 

● ½ cup of water   

 

SANTE SMOOTHIE  

INGREDIENTS  

● 1/4 Cup of carrots ● 1 Cup of lettuce ● 1 Pear ● 1/2 Cucumber ● 1 Tsp turmeric powder (or fresh turmeric) ● Slices of fresh ginger ● 1 Cup of almond milk ● 1 Banana ● Add water or almond milk until you are satisfied with the thickness 

    

  

MINTY SMOOTHIE  

INGREDIENTS   

● 1 Apple ● 1 Cup of freshly juiced oranges ● Fresh mint leaves ● ½ Mango ● Turmeric powder ● A scoop of collagen protein 

   

      

 

GREENS POWER SMOOTHIE  

INGREDIENTS   

● 1 Cup of chopped kale (remove the stem)/ spinach ● 1 Cup of almond milk ● A Small slice of ginger ● 1 Medium banana ● ¼ Cup of aloe vera gel or juice ● Add water until you reach a preferred thickness 

  

  

   

 

LIGHT GREEN SMOOTHIE  

INGREDIENTS   

● 1 Cup of lettuce ● 1 Pear ● ½ Cucumber ● 1 Cup of coconut water 

    

    

   

SPINACH SMOOTHIE  

INGREDIENTS   

● 1 Cup of spinach ● 1 Cup of plain greek yogurt ● Spirulina (powder or tablets) ● 1 Apple ● 1 Tsp almond butter ● 1 Cup of almond milk ● ¼ Avocado (optional ● Ice and water 

       

  

  

FRESH MORNING SMOOTHIE  

INGREDIENTS   

● 1 Cup of freshly squeezed oranges ● 1 Apple ● 1 cup of frozen strawberries (or fresh) ● 1 scoop of collagen protein ● 1 small slice of turmeric 

      

         

POST WORKOUT SMOOTHIE  

INGREDIENTS   

● 1 Cup of protein powder (preferably grass-fed organic whey or collagen protein). ● 2 Cup of frozen strawberries ● ¼ Cup of greek yogurt ● ¼ cup of home-made orange juice (optional) ● 1 Slice of fresh turmeric ● 2 Tbsp of aloe vera gel/juice 

      

  

SUPER GREEN SMOOTHIE  

INGREDIENTS  

 ● 1/2 avocado ● 1 Cup of spinach ● 1 Apple ● A handful of parsley (adds an amazing fresh taste) ● 1 Cup of home-made orange juice ● Spirulina (optional) 

   

      

 

AlMOND-CHIA SMOOTHIE  

INGREDIENTS   

● 1 Tbsp almond butter ● 1 Cup of almond milk ● 1 Tsp cinnamon ● 1 Tbsp chia seeds ● ½ Banana ● 2 Tbsp hemp seeds 

   

   Just a quick note. Don’t be afraid to mix new ingredients together and adjust the recipes to your taste.  I personally love to add turmeric, lots of greens and a piece of fruit to add sweetness.  Aloe vera has been an amazing addition to my diet as well. It has powerful healing properties that help regenerate bones. There are many Aloe vera juices on Amazon you can check out. I hope that you enjoyed this e-book. Let me know if you have any questions or need further direction with anything :)