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How to Make BulletProof Coffee

HowtomakebulletproofcoffeeIf you haven’t heard of Bulletproof coffee yet, I’m sorry. Really, I’m sorry. Why you ask? Because you’re missing out! This stuff is delicious and makes you feel, well, bulletproof. Bulletproof coffee was made popular by biohacker and health nut Dave Asprey of the I have been following his podcasts and blog for over a year now and just love all of the awesome health and fitness advice he offers. He created his Upgraded Bulletproof coffee because he wanted a coffee that was free of mycotoxins. This is a form of mold that is present in much of the store bought coffee we consume today. You aren’t required to use his brand of beans as long as you make sure that the ones you choose are organic, fair trade and mycotoxin free coffee. Here is where I get my beans.

The other two ingredients necessary for Bulletproof coffee are unsalted, Kerrygold Pure Irish Butter and MCT Oil. The fact that someone would put butter in their coffee may shock you, but it has been a tradition in many cultures for centuries because it is rich in healthy fats. MCT stands for Medium-chain triglycerides. This oil is very similar to coconut oil, but is 16 times more potent. The combination of the grass fed butter and oil will also leave you feeling full and satisfied, so it may help stave off hunger cravings. Once blended, these ingredients create an amazing tasting latte!

Want to know how to make this delicious coffee? Check out my step-by-step guide and video below!

Step One: Brew the Coffee. This is the first step in the process. You can choose to use a SterlingPro Coffee & Espresso Maker (aka a french press) like me, or you can opt for a pour over method. Bring about 3 cups (for 2 servings) of purified water to a boil. Next, grind up your beans and place into the french press or device of your choice. Once your water has cooled, take the water and slowly pour it over the grounds. Let this brew for 4 minutes.

Step Two: Add the Butter. While you’re waiting for the coffee to brew, you can add your butter into your blender. I use about a tablespoon and a half for one serving (one cup). Don’t be afraid to add more if you would like! Just make sure that the butter you use is always unsalted and grass fed. This is because grass fed butter is metabolised differently than regular butter or margarine.

Step Three: Add the MCT Oil. Next, you will want to add one to two tablespoons of MCT oil to your blender. Be careful not to add too much your first time as it is very “cleansing” to your system. You can always add more as your body becomes used to the oil.

Step Four: Blend It! Once you have your butter and oil in the blender, you will need to pour the brewed coffee on top in your blender. Lastly, you will want to make sure you blend all of the ingredients really well in order to create that frothy, latte taste. Be sure to BLEND the butter and oil into the coffee, NOT just stir it! This will not taste good! Blend well to ensure the best outcome.

Step Five: Enjoy! If you’re already a Bulletproof coffee fan like me, let me know by commenting below. If it’s your first time trying it out, tell me how you like it!

Stay Fit,





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April 10, 2015 - 6:32 pm

Kathy Vincent - Great info! Will definitely give it a try!

June 18, 2015 - 4:22 am

WilliamHise - Such are in fact awesome YouTube video clips, its my fortune to visit this web site and finding these cool YouTube movies.

July 10, 2015 - 1:47 am

soph1028 - Glad you guys liked the post!

March Fitness Favorites

Can you believe that spring is here already? Ok, I realize that it’s still snowing in some parts of the world, but it definitely feels like spring here in sunny California! I have been inspired by our 80 degree weather and all of the fun neon colors I’ve been seeing lately. It’s time to trade your all black gym attire for a pop of color! Just adding a lime green sports bra or raspberry iPhone armband into the mix will get you in the spring spirit! Take a look at some of my March favorites and let me know which ones you’ll rock this season.

Stay Fit,


march favorites from sophie mae fitness





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May 23, 2015 - 4:51 pm

Mike - 1 is enough. What do you do with them when you are at work? Do you crate them or do they have free run of the house? I just love your blog and think you are so cute. I esielpacly love the videos. I wish more bloggers would do that.

How to Start Eating Gluten Free

how to start eating gluten freeThe very first post I ever wrote was focused on the 5 reasons why I am gluten free. In this post, we are going to talk about how you can begin eating gluten free as well! I know that the thought of giving up that beloved slice of pizza or morning bagel may seem like an impossible task, but believe me when I say that ditching the grains can make all the difference in your body. I know this from personal experience. I have been living the paleo/gluten free lifestyle for about 18 months now and don’t see myself going back anytime soon. Why? Because I feel great! I have so much energy, my tummy is flat, my skin is clear and I no longer crash mid-day from hunger.

Weather it’s something that you’ve been thinking about for a while, or it’s just something that sounds interesting, this post and video are for you! Remember that every body is different and has unique nutritional needs. If gluten free living isn’t for you, no problem! You need to do what is right for your body and lifestyle. But if you’re ready to give it a try, here are my top 3 tips for going gluten free.

1.  Know What You’re Getting Into: As I mentioned above, everyone is different, so going gluten free will have different effects on each person. For me, I went through some bizarre withdrawal systems the first two weeks of eliminating wheat out of my diet. I had night sweats, headaches, weird cravings, and I was moody (not the norm for me!). Dr. William Davis who wrote the book Wheat Belly, says that this can be typical for the first few weeks because our bodies are just so used to ingesting wheat products. The average American consumes 180 pounds of wheat per year. That’s a lot of cereal! So it’s no surprise that our bodies may need to detox from all of that gluten. The trick is really to ride it out. I promise there is a light at the end of the tunnel!

2. Don’t Eat “Gluten Free” Foods: When you are first embarking on your grain free journey, you will want to avoid food labeled as “gluten free.” The reason for this is because you want to switch from eating processed foods (anything that comes from a box) to whole, clean foods (organic veggies, fruits and proteins). When food companies remove the gluten from their products, they have to replace it with something. This “something” is typically GMO ridden corn or processed soy product. Not good. Now this is not to say that you can’t ever eat anything labeled as “gluten free,” but just make sure that you read the labels very carefully to ensure you are eating the most high quality food possible.

3. Know Your Reasons: So many people believe that the gluten free lifestyle is just a trend. Others don’t even know what gluten is! Knowing why you are committing to making such a huge diet change is essential to your success. Read as many books, articles and blog posts about the subject can you can and don’t just take it from me! There are so many people who have benefited greatly from getting rid of the gluten. I will also caution you because there will be well-meaning family members (and not-so-nice people) that question your health and diet choices. Knowing the science and reasons for why you are choosing to eat this way will keep you on track when your best friend asks, “can’t you just have one doughnut??”

Stay Fit,




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March 21, 2015 - 3:41 pm

Lori Connolly - You probably already know this but eating Paleo you learn Platains can become one of your favorite fruits. It literally can replace potatoes in stew or crock pot (like corn beef and cabbage) meals. Also you can fry chips with them for dipping or cook as a starch. Plantains and eggs make the yummiest pancakes ever!! I love them!!

March 27, 2015 - 3:59 am

soph1028 - Hi Lori!

I love Platains! I never thought of cooking them in a crock pot instead of potatoes though! Such an awesome idea!

My Fitness Story

sophiemaefitness.comThis week we will be doing something a little different. I thought it was time to tell you all about my personal fitness and health journey. This post and video will explain how I got started and how I arrived at where I am today! It has been a crazy journey, but I am proud to say I am pursuing my passion each and every day. I would love to hear about YOUR journey! Hashtag #fitisthenewblack on social media to tell me what inspired you to get fit.

Fitness has always been a huge part of my life. I remember getting my first runner’s high when I was eleven and doing yoga three times a week when I was thirteen. I have also always considered myself to be very in-touch with how certain foods and workouts affect my body and my mind. Because of this, I have never experienced what it is like to be overweight, but I do know how it feels to be out of shape and unhappy with how my body is performing.

I also know what it’s like to be sick and tired of being sick and tired. And that’s where my journey began.

For the last nine years, I have been working in the fashion world as a Fashion and Wardrobe Stylist. I have helped hundreds of women discover a personal sense of style through closet organizations and personal shopping. I have also styled for major fashion magazines and TV productions and have had a blast while doing it! Three years ago, I began a new entrepreneurial adventure and became the co-founder of Stylish Details, a wedding planning and photography company. We went from planning four weddings our first year, to twenty-five the next and thirty-eight last year. Needless to say, the last few years have been stressful, yet incredibly fulfilling.

On top of all that, I married my high-school sweetheart and best friend almost five years ago. With the combination of getting hitched, becoming my own boss and traveling, I began to gain weight. Granted, no one looked at me and ever said that I looked overweight, but I couldn’t recognize my body in photos and was always tired – always. I was eating super late at night, drinking with clients on week days, and eating all sorts of wedding cakes on the weekend (which was pretty awesome).

I was sick, tired and felt very out of touch with my body. That’s when I knew something had to change. So I did.

My business partners and I read  Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, which changed the way I looked at nutrition. We all vowed to go “wheat free” for as long as we could, as an experiment, just to see how we would feel. This meant no wheat or grains of any kind. The results were pretty crazy. The first month was really hard for me, not because I craved bread or pasta that much (ok, maybe a little. . . ok a lot), but my body went through an extreme detox process. I felt like I was coming off of a major drug (which was partly true, because in the end your body can’t tell the difference between a donut and heroine). I had headaches, night sweats, low energy levels and irrational thoughts like “I need bread now or I’ll die!!”.

After a few weeks, my “brain fog”  lifted and for the first time in a long time, my mind was working the way it was meant to work. I could think clearly, speak without pausing to find words and had energy levels that I haven’t experienced since I was a kid. My constant food cravings disappeared.

I was finally able to go through the day without feeling like I was going to kill someone if I didn’t eat right away. I was feeling great.

My mind wasn’t the only thing that changed when I began eating clean. My body went through a total transformation as well. I began lifting heavy weights and doing very minimal cardio training three to four times a week. My skin began to “shrink” to my growing muscles and I started to see my waist for the first time in a long time. My muffin top was gone. I could even begin to see abs.

Slowly I began to eliminate dairy (except for grass-fed butter in my coffee), soy and corn out of my diet. I began eating a diet high in healthy fats and very low sugar. I began to feel (and look) amazing for the first time in a longtime. My mind, my body and my skin were looking healthy and vibrant.

However, this journey to health has not been easy, nor has it been quick. It took a year and a half of hard work to make it happen.

My passion has always been to help empower women to be the best version of themselves. That’s why I began Sophie Mae Fitness. Here, I share my personal fitness and health journey with others, in hopes that I might encourage women everywhere to become healthy, fit and happy.

I can’t wait to help you achieve your fitness and health goals!

Stay Fit,




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How to Build Muscle for Women

howtobuildmuscleforwomanThis week I will be answering one of my favorite questions. Why is it one of my favorites you ask? Because it’s all about gaining muscle for women. I love talking about chicks getting fit, gaining muscle and loosing fat because I’m all about encouraging healthy and fit lifestyles for women! There are so many magazine covers out there that scream headlines like, “Get Toned in 10 Days!” or “Slim Down for Summer!”, but these articles typically don’t touch on the importance of gaining muscle in order to stay lean and become stronger. We need to switch our focus from trying to simply “get skinny” to “getting stronger and kicking some major butt!”

In this post I’ll be answering a question submitted by Amy via Sophie Mae Fitness about how she can begin to build muscle. I answer her question on my YouTube channel and have also listed my top 4 tips below. If you have a fitness, health or wellness question you’ve been wanting to ask, simply email me at or visit me on Instagram, Twitter or Facebook! So let’s get to it!


Amy Asks,
Dear Sophie Mae,
I am looking to learn how to get in shape and eat clean. I don’t have a ton of weight to loose, however, I want to gain muscle mass. Can you give me some of your best tips for gaining muscle for women?
Hope you’re going well!

xo, Amy


1. Start Lifting: This may seem a bit obvious, but it’s true that you will never gain the muscle you want without heading to the weight room. Sure it can be intimidating if you’re used to running on the treadmill for hours on end, but you gotta get over your fears and start lifting heavy! When I began lifting weights just three to four times a week, I noticed a huge change in my body. I began to loose inches, gain definition and had energy to burn! This is because when you lift weights, you continue to burn calories long after you leave the gym. I promise you won’t end up looking like a dude, either. It’s really impossible for us girls to get “huge” unless we have the help of steroids. So get your yourself in the gym and start lifting!

2. Eat Your Protein: Our muscles need adequate nutrition to grow and thrive. This is why making sure you are feeding your body clean, healthy foods is essential to building muscle and feeling great. You may have heard that downing protein shakes is the way to grow those guns, but did you know that too much protein can actually have the opposite effect? Every body is different and has specific dietary needs. That’s why I always suggest going to a trusted nutritionist to find out how much protein is right for you. There are so many different protein sources to choose from that it can be overwhelming. Having a professional show you which would be best (and how much) will be very beneficial and will help you get the results you’re looking for.

3. Get Rest: When you begin to become addicted to how weight lifting makes you feel (and believe me, you will), it is easy to forget that you need rest days in order for your muscles to grow. You can actually hinder your progress by overworking your body. Muscles need time to rest in order to rebuild themselves. If you lift four days a week, make sure that you take a day off in-between to rest and recover. If you want to stay active during those days off, simply do some yoga or take a walk outdoors. I always say that the harder you train, the harder you should rest and recover!

4. Be Patient: We all want to see results right away (do I have abs yet??), but you must remember that muscles take time to grow and develop. It is actually faster to lose fat than it is to gain muscle. That’s why making sure you are working out regularly, eating clean and getting the right amount of nutrients for your body is the best way to ensure muscle growth. Don’t get discouraged when you don’t see results overnight. Keep focused and keep at it. I promise you will see results!

Stay Fit,




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