Sophie Gudiolin performing a pose on the Arnold Classic Amateur 2017 stage
Home » Sophie Guidolin Wiki – Age | Height | Weight | Workout Plan

Sophie Guidolin Wiki – Age | Height | Weight | Workout Plan

Sophie Guidolin is an international fitness model and competitor who’s placed and won a number of IFBB, INBA, and WNBF shows. With years of experience in training and nutrition, Sophie is also a renowned fitness instructor and entrepreneur who helps other women reach their goals – be it weight loss or strength development.

However, Sophie didn’t always have the amazing body you see on social media today. She initially set off on her fitness journey to get rid of 28kg she gained during pregnancy. But, she became ‘addicted’ to living healthily in the process, to the point that she decided to make a career out of fitness.

Quick Stats

Full Name: Sophie GuidolinDate of Birth: 16th of March, 1986
Weight: 114lbs-125lbsHeight: 5’6” (167cm)
Nationality: AustralianOccupation: Fitness Instructor and Competitor
Sophie Guidolin doing a squat with a ball between her hands


  • Nutritionist
  • Fitness Instructor
  • Published Author and Model
  • Digital Entrepreneur
  • Professional Athlete

Competition History

  • 2014 Arnold Amateur, Bikini Class D, 5th place
  • 2017 Arnold Amateur, Bikini Class F, 3rd place
  • 2018 Arnold Amateur, Bikini Class G, 2nd place


Pregnancy Kilograms

Hailing from Adelaide, Australia. Sophie’s incredibly toned and lean body is the result of many small decisions she’s made throughout her life. The first big one came after she gained 28kg of weight during pregnancy which saw her enter the gym and start eating healthily to get her body back in its prime.

Little did Sophie know, this would be the birth of her passion for fitness, where she became hooked to improving her body and seeing the results of her hard work.

Becoming a Competitor, and Influencer

Due to her growing interested in fitness, Sophie decided in 2012 to enter her first ever fitness competition. She prepared very hard for it by modifying her macros and adding countless cardio sessions on top of her already tough weightlifting workouts.

After experiencing the feeling of being on the stage, Sophie only saw one road moving forward – to continue competing against other dedicated fitness competitors, and to watch her own mental strength improve during the process.

After winning several titles and world rankings, Sophie asked herself what’s next on her journey. And one of the things that she was really passionate about was helping others. This is when she’s decided to develop her own training and nutrition programs that would help women improve their lives and achieve their body goals – whether that’s simply toning up and getting trim, or even sculpting a physique worthy of a fitness show as Sophie herself did.

Sophie Guidolin's amazing body transformation

Sophie Today

Sophie’s fitness programs became a huge success, and led her to delve deeper into the area of coaching and digital entrepreneurship. She’s now known as a successful fitness instructor and certified nutritionist.

People saw the passion Sophie had for the fitness lifestyle, and so it’s no surprise Sophie managed to gather thousands of loyal followers over the years.

Through her growing experience, she’s continuing to help empower other women around the world with her knowledgeable advice, as well as teaching her 4 children the importance of a healthy lifestyle to build good foundations from a young age.

Sophie Guidolin Workout

Sophie is a big fan of training shoulders. The burning sensation, which some people shy away from, is what Sophie looks forward to the most.

Besides the standard weight training routine, Sophie also focuses on badass high power movements to burn additional calories. These include deadlifts, heavy squats, T-bar rows and others.

In addition to strength training, Sophie does 1 HIIT (high-intensity interval training) session per week in park with her kids. It keeps her metabolism high – and burns fat – for hours after her workout has finished.

You may ask, does Sophie listen to music, and if yes, what kind? The answer is yes, she listens to music! However, she’s not a fan of any particular genre, but rather listens to a little bit of everything – from trance to commercial music!

Sophie Guidolin posing with her back turned to the judges at the Arnold Classic Amateur stage

Sophie Guidolin’s Leg Workout Routine

A typical leg day looks like this for Sophie;

  • Warm up – 50m of walking lunges
  • Squats, 6 sets of 8-12 reps
  • Leg curls, 1 warm up set of 20 reps, followed by 3 working sets of 12 reps
  • Stiff legged deadlifts, 6 sets of 6-10 reps
  • Glute Kickbacks, 4 sets of 8-12 reps
  • Weighted walking lunges, 4 sets of 12 steps

Sophie Guidolin Diet

Sophie Guidolin is meticulous with her meal prep, making meals in advance so that she can stay on top of her nutrition no matter where she is. Preparing meals is also a good strategy for having something healthy to reach for when cravings arise!

In terms of foods that Sophie eats, they include:

  • Vegetables
  • Fruits
  • Fresh fish
  • Quinoa
  • Coconut oil
  • Oat milk
  • Almonds and nuts
  • Legumes and beans.

Sophie’s favorite cheat food is her own raw cheesecakes, which she says are made of “clean” ingredients. You could say that technically this isn’t even a cheat meal, because she doesn’t feel guilty about it!

Sophie Guidolin Meal Plan

Sophie’s day of eating looks something like this;


  • 3 egg whites, 1 whole egg
  • ⅓ cup (uncooked) instant oatmeal
  • A handful of almonds

Nutrition: 240 calories, 20g protein, 22g carbs, 8g fat


  • 4 oz lean chicken breast
  • 3 oz baked sweet potatoes without skin
  • Handful of walnuts

Nutrition: 258 calories, 26g protein, 17g carbs, 11g fat


  • 4 oz lean chicken breast
  • ½ cup brown rice
  • 1-2 cups steamed broccoli

Nutrition: 263 calories, 29g protein, 34g carbs, 3g fat


  • 1 scoop vegan protein
  • ½ large banana
  • 1 tbsp 100% peanut butter

Nutrition: 271 calories, 29g protein, 19g carbs, 9g fat


  • 5 oz codfish
  • 1 corn tortilla
  • 1 cup boiled zucchini

Dinner salad

  • 2 cups mixed greens
  • handful of almonds
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onions
  • a drizzle of balsamic vinegar

Nutrition: 328 calories, 32g protein, 32g carbs, 9g fat


  • 1½ scoops whey protein isolate mixed with water

Nutrition: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Nutrition: 1,518 calories, 174g protein, 124g carbs, 40g fat

Sophie Guidolin Supplements

In addition to her clean diet, Sophie is also a big fan of supplements. Some of the ones she takes on a daily basis include:

  • L-Carnitine
  • Glutamine
  • Vegan Protein
  • Fish oil
  • Whole-Food Multivitamin
Sophie Gudiolin posing sideways on a fitness stage

What Sophie Guidolin’s Example Shows Us

Sophie has worked hard to be where she is. If she can give any advice to people who want to achieve their fitness goals, it’s to listen to your own body, not broscience!

We’d also add to that; patience! Remember that Sophie didn’t build her body in a week, a month, or even a year! It took her years before she became who she is today.

As Sophie’s shown us, the key is to enjoy every step of the way. When you turn your focus away from the goal to the process of reaching that goal, that’s when you start to progress that much faster!

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