Sophia Miacova Workout Routine and Diet Plan

Famed American actress Sophia Miacova was represented by the Abrams Artist Agency. In addition to her fitness enthusiast reputation, she has worked with the brand Ricki Brazil. Her self-titled YouTube channel, which was started on January 15, 2015, hosts fitness-related video content at present. Her content was first published on her channel on December 17, 2015. The very first video emphasized on her YouTube channel was entitled “DAILY WORKOUTS”. She appeared in the comedy series “Nuclear Family” in 2016 in addition to YouTube.

Sophia Miacova

Despite her relative inexperience in the modeling industry, Sophia Esperanza seems like a seasoned veteran due to her achievement. Her Instagram account is among the most popular on the social media site, with an impressive 3.1 million followers. Sophia shares her workouts and diet routine with her supporters, so I went through her social media to learn how she stays so fit!

Sophia Miacova Body Statistics

  • Birth Year: 1994
  • Birth Date: 2 January
  • Height: 5 feet 7 inches/ 1.7 meter/ 170 centimetre
  • Weight: In Kilogram – 55 kg
    In Pound [lbs] – 121 lbs
  • Breasts: 32 C
  • Waist: 23
  • Hips: 35
  • Body Measurement: 35-23-35 inches

Sophia Miacova

Sophia Miacova Workout Routine

As a vegan who works out as hard as she eats, Sophia is not overwhelmed at all about how intense her workouts are. Her goal is to exercise every day.

Her exercise routines begin with stretching before she begins. Lots of stretching. As often as possible, she stretches until she does not feel uncomfortable. It’s the only way to find out if you’re truly flexible enough. As soon as she’s warmed up, she goes through her daily workout.

Sophia Miacova

Her daily routine consists of the following:

  • Lunges with free weights 12-20 reps
  • Side leg lifts with a 10-pound weight
  • Lateral lifts with 8-pound free weights
  • Sit-ups
  • Standing oblique lifts with 10-pound weights

In addition to helping her maintain her tone, the exercises she does could also cause you to bulk up depending on your size. Additionally, if building muscle is not your main goal, you may be more fit for other bodyweight exercises.

That was all about the workout routine that Sophia Miacova follows in her daily time. She also has a great diet plan to support her workouts and keep fit throughout the day. In the next segment, we will see exactly what she eats for her diet plan so that she could remain active. 

Sophia Miacova Diet Plan

The vegan protocol that Sofia follows is strict. This means she doesn’t eat anything that contains animal products. Yes, that’s right…no meat, fish, eggs, dairy, or honey. While it’s quite strict, that doesn’t mean she’s sacrificing either nutritional value or taste. Most of her recipes seem pretty tasty as well.


The first thing she drinks in the morning is a cup of herbal tea, ordinarily, one that contains echinacea and other immune-boosting herbs. To be completely organic, she only buys non-GMO teas. In addition to turmeric powder and fresh lemon juice, she adds a pinch of cinnamon to the tea.

In the mornings, she mixes up fresh smoothies after working out. One of her favorites contains purple kale. The leaves are removed from the stems and the kale is chopped into small pieces so the blender can process it easier.

In the next step, she adds half an apple, one banana, half a cup of granola, half a cup of unsweetened hemp milk, and eight ice cubes. This is then blended on high until all the ingredients are completely mixed.

Sophia Miacova


Green Smoothie:
6 ice cubes
Hemp milk
1 1/2 tablespoons hemp seeds
Small handful spinach
1/2 avocado
1/2 banana
Sprinkle of cinnamon
Protein Powder
1 date

Berry Smoothie:
6 ice cubes
Hemp Milk
1 1/2 tablespoons hemp seeds
Protein power
Frozen strawberries, blueberries, blackberries
Sunflower butter
Flax omega blend


To keep things fresh and lean, she prefers a light lunch. To keep things filled, she typically has a big salad for lunch.

Her salad consists of fresh lettuce mix, endive, radicchio, bell pepper, purple onion, cherry tomatoes, and fresh sprouts. The ingredients are then thoroughly mixed before serving.

Sophia Miacova

She prepares her dressing by juicing two lemons and mixing the juice with avocado oil, 2 tablespoons of apple cider vinegar, 1 tablespoon dried herbs, 1 tablespoon garlic powder, 1 tablespoon black pepper, and a touch of Himalayan salt. Adding the dressing to the bowl of mixed greens, she shakes it up well.

Afterward, she slices half an avocado and sprinkles a few pitted Kalamata olives on top.


Most of the time, she consumes leftovers from lunch for dinner. She usually makes a lot of recipes so she can prepare more than one meal. In this way, she can quickly grab something tasty and healthy after a long day at work.

However, when she’s feeling creative, she loves preparing vegan comfort food. In her case, quesadillas are her favorite.

One vegan cheese is sharp cheddar style by Parmela Creamery and the other is Chao slices creaminess original by Field Roast. They are dairy-free and made from plant-based ingredients.

Her recipe calls for sautéing bell peppers in avocado oil with a dash of lemon pepper until they are slightly soft. Once the peppers have been removed from the pan, she adds a little oil and heats the tortillas. She adds cheese to each tortilla once it has been warmed, then folds it in half.

On top of the cheese, she places a plate to help it melt faster. A tortilla is now exposed to more heat since it has been smoothed into the skillet. With the generous helping of pico de gallo and the sautéed peppers on top, she serves the quesadillas when they’re brown and the cheese is melted.


Sophia enjoys having healthy snacks that she can prepare before she needs them, just like any active person who follows a healthy diet. During her intense training sessions, it helps keep her energy levels high and ensure that she consumes enough calories to fuel her body.

Some of her favorite snacks include frozen raspberries, fresh fruit, vegan coconut vegan yogurt, and pickles (Bubbies vinegar-free pickles are her favorite).

Sophia Miacova

Do you have questions or feel overwhelmed? Here’s a quick guide to vegan grocery shopping, starting with the basics:

Soy products:


Nuts and Seeds

Brazil Nuts

Beans and Legumes

Black beans
Black-eyed peas
Kidney beans



Fruits and vegetables

Go nuts!

Plant-based oils and fats

Avocado oil
Coconut oil
Olive oil


Agave nectar
Maple syrup
Raw cane sugar

Dairy-free drinks

Almond milk
Coconut milk
Coconut water

That was all bout the diet plan that Sophia Miacova takes in her daily routine. In the next section, we will pick out one of the fitness interviews that Sophia Miacova has given explaining what she does to keep herself fit. We will consider that to make a whole picture about what she does. 

Sophia Miacova Fitness Interview


I have an infatuation with waffles. I can eat 10 waffles loaded with vegan butter and pure maple syrup like my life depends on it.

Sophia Miacova


When I first started going to the gym, I wasn’t sure how to use the free weights properly. I tried to grab two 40 lb weights to work out my arms with. Well, the weights never made it off of the rack and I realized the 10 lb weights were where I belonged.


I admire Jane Goodall for obvious reasons. She is a beautiful person inside and out. I think those who dedicate their lives to bettering the world through compassion are rare these days. She spent her entire life educating others and through her work we can all learn so much.


I love oldies rock – I feel like I should have been born in the 60s to enjoy 70s music to the max. I am obsessed with EVERYTHING from this era – I am an old soul.


My favorite pieces from the new activewear collection are the mesh pieces. The pants are high-waisted, which is a plus for my figure.




If I am traveling tons for work or have limited time to the gym, then outdoor sprints, 100 sit-ups, and lunges are my best friend. These simple workouts don’t require a gym!


The gym and makeup combined don’t sit well with me. I’m all about a good moisturizer (tinted at times) or an essential oil mix on my face. When you work out, your pores open up soaking in makeup. The less the better! I always work out with my hair up in a ponytail or a top bun. I like to be frizz-free while I work up a sweat.


Veganism was always a thought in my mind as I grew up. As social media grew, I was constantly coming across video footage of farmed animals. I had never seen in-depth footage of the farmed animals until then. Astonishingly, the result wasn’t the problem for me as much as the treacherous lives the animals lived up until their end. I felt/feel nothing deserves to be tortured from the time of birth to death just because they aren’t human. A meal is not more important than a living being’s life. Mass production of animals is killing our planet, which essentially is us.


My favorite meal is a maxi bowl. The bowl is a mix of brown rice, quinoa, lettuce, beans, sautéed red peppers and onions, cilantro, avocado, tomato, pepitas, lime-chilli, pumpkin seeds, and salsa!


I would have to say I look pretty weird while doing my warmup. I just jump around, flail my arms around, and do backflips. Just kidding on the backflips.


The results are my motivation. When I first started to hit the gym, I was always discouraged. Once I kept at it for 2 weeks, the results were so incredible that it became a game to me. What working out can do for a person is endless. I’ve never felt so good in my life and that’s why I cannot give up!


I believe everybody is unique. What may work for one person, may not work as well for the next. I believe listening to your body is key. I love to work out 5-6 days a week with a mix of sprints, weight training, and a bit of cardio.

Sophia Miacova


If I have a job from 9-5, then I make sure that I get in a few sprints in the morning and allow time at night for some weight training. I love morning routines, but if I have to a nightly routine will have to do.


I am a gadget-free gal. I wear my iPhone, headphones, and ankle weights at most.

What’s a typical day in life for you like?

I wake up and hit the gym in the morning when I’m the most energetic. When I’m not shooting; I can film a YouTube video, research the newest vegan beauty products and spend quality time with my two amazing cats. Oh, and did I mention grocery shopping for food, cooking food, and thinking of when I can have more food? I love food.

What do you like to do to keep fit?

Naturally, I am very thin so weight training is key for me. I work out to build mass instead of intense cardio to lose weight. Some of my favorite workouts include the leg press and some good old-fashioned sit-ups!

What is your favorite go-to recipe at home?

I love good pasta and salad! I make a tomato sauce with mushrooms and spinach and pour it over some pasta made from black beans. It’s so easy and I get tons of my daily nutrients from this meal.

Makeup tips for girls in a rush?

The best tip I can give is to always have that ‘fresh-faced’ look. By cleansing well, moisturizing, and keeping the foundation minimal; the face looks so pretty in the daylight. I like to do a simple messy bun, foundation mixed with moisturizer, and lip gloss. I stay away from powder in the daytime.

Words you live by?

“The greatness of a nation and its moral progress can be judged by the way its animals are treated.” -Gandhi

Something that changed your life?

I can say the most pivotal moment in my life is when I watched the footage behind the food industry. Between the documentaries, short films, and YouTube footage; my life was changed for the better. I’ve never had such a clear conscience before. Life has so much more meaning and I’ve learned to respect life in all forms.

And finally… your guilty pleasure?

Let’s end this questionnaire on a tasty note! Hmm, I’d have to say my guilty pleasure is my homemade Krispy Kreme donuts. I used to be SUCH a Krispy Kreme fan that going Vegan meant I HAD to learn how to make my own. After countless mistakes, burnt donuts, and hours in the kitchen; I’ve conquered the vegan Krispy Kreme donut. Life is good!

Sophia Miacova Diet Tips

Sophia Miacova also gives out some tips for her diet and fitness plans which helps her stick to her diet. She makes sure to keep it slow and do all the needed research for getting the best out of what you are up to. Thus here in this section, we will discuss these diet tips and see how she ameliorate her fitness levels.

Do your Research

Veganism can be an extreme diet shift if you’re an omnivore, and it isn’t just a temporary change that you can make when you’re trying to lose weight. As veganism requires a lifestyle change and a mindset shift, it’s important to research not only how a plant-based diet can benefit your health, the environment, and animals, but also what nutrients you will have to exclude from your diet and how to compensate for them. An excellent place to start is this vegan guide.

Sophia Miacova

It’s not uncommon for people to want to switch to veganism, but they fail to do it properly. People don’t get the nutrients they need and they are just giving up meat. Making sure that you consume other beneficial foods is important when you go vegan.

Make a Plan

It takes commitment and some preparation to change eating habits once you’ve done your research and read through vegan guides. Seek out restaurants with vegan options that are interesting and fun to eat at. Get rid of old habits and get into new ones. Those wishing to switch to a plant-based diet prefer to do so by eliminating one animal product at a time, whereas others prefer to shift to cold turkey. Choosing what is most compatible with your personality and lifestyle is completely up to you, based on how your body feels and what is most sustainable.

Find inspiration

Switching to a plant-based diet may be more challenging for individuals who view food more as fuel compared with those who do not. Nonetheless, a vegan diet can be just as enjoyable as any other! The fact that there are so many resources available and such fun ways to learn can make getting informed exciting. Get simple and fun vegan recipes from vegan YouTubers, bloggers, and Instagrammers. To make your transition smoothly, you should try to understand how others have made the transition. Being able to find a community is so important for continuing to be motivated and inspired. Our favorite YouTubers include Liv B and Sophia Miacova, and the vegan subreddit r/vegan is home to a community of over 187,000 people who wish to share advice, recipes, and discussion.

Make a grocery list

You should have an idea of what your vegan diet staples are once you have been inspired by the many vegan dishes you can try. It is often possible to buy these foods in bulk, so you can store them in your pantry. Have a general idea of what you’d like to stock up on, make a detailed list of the items you need, and know which product you want to purchase. It transforms grocery shopping from an intimidating experience into one that is enjoyable and stimulating. It’s important to keep in mind that there is a growing number of vegan snacks, mock meats, and cheat meal items as well.

Experiment with vegan ingredients and cuisines

If you know where to look, there are several vegan ingredients that are just as wholesome and delicious as regular ingredients. Still long for cheese? A delicious, nutty, cheesy flavor is provided by nutritional yeast. Are you planning to make pancakes? Try substituting flax seeds for eggs for a protein-packed snack. There are many ingredients that will transform your vegan meals from bland and boring to bursting with flavor with tempeh, soba noodles, and tahini.

Sophia Miacova

Monitor how you’re feeling

Pay attention to how you feel and what your body is telling you. Have you been feeling dizzy or tired? It is possible to deplete your body with certain nutrients like iron or vitamin B12, but it is not as common as most people believe that a vegan diet induces protein deficiency. Many new vegans are unaware of the importance of fat, Sammut says. “Our brains are made up of mostly fat, our bodies thrive on fat…it’s incredibly important. Sometimes you can get those symptoms of low protein or low B12 but really your body isn’t fuelling itself. I’d say something just as important as protein would be fat.” Avocados, nuts, and seeds are all great sources of healthy fats that come from plants.

Supplement if necessary

Monitoring your body’s mood goes hand in hand with monitoring how you feel. According to Sammut, she has learned from studying Holistic Nutrition that over the last 100 years, farming practices have changed so much that food does not provide us with all the vitamins and minerals it once did. “Everyone, no matter what your diet is, should be supplementing, at least with a multivitamin,” she advises. Make sure you get your blood tested in order to determine whether you are lacking any vital nutrients or vitamins.

Sophia Miacova

Get a friend on board

Making the transition to veganism with a partner, a friend, or a family member is a great way to stay responsible. In the same way, starting a new fitness regimen is much more fun and motivating when you are accompanied by someone. With your buddy by your side, you can bound ideas off each other and feel that you aren’t alone. Having a buddy keeps you motivated.

Be a KIND vegan

All of us have heard of stereotypes and they exist for a reason. As vegans learn more and more about unethical practices and the cruelty that animals endure, they grow extremely bitter and angry. Despite being understandable, it is not the best tactic to project that energy onto others in an attempt to win their support. Rather, show empathy for their position. Tell people what you’ve learned about veganism when they ask, instead of making this a constant topic of discussion. Also, take into account that everyone has a different path for becoming vegan. Being kind and patient with others is essential to helping them understand how this lifestyle has changed their life.

Remember that veganism goes beyond food

In the event that you’re thinking of becoming vegan for ethical reasons, you may want to consider what brands you choose for clothing, cosmetics, and accessories. Vegan leather is available from many stylish brands, ensuring no animals were harmed in the making of your gorgeous bag; others, such as Versace, are fur-free as a way to honor these adorable animals.

That was all bout the tips and tricks that Sophia Miacova gives out to her fans. Besides following a normal diet, Sophia Miacova also follows a great supplement and nutrition plan that helps her stay at the top of her fitness game. Thus in the next section, we will explore her supplement requirements.

Sophia Miacova Nutrition and Supplements

Sophia Miacova is not too big on supplements but there are some that she needs to take in order to amp up her fitness levels. In this section, we will talk about her supplements to see how she keeps up with her daily nutrition requirements because it can get hectic with her kind of schedule. Take  a look:

Vitamin B12. DNA is made from this vitamin in the human body, cell health is maintained, and red blood cells are made. As mentioned above, our bodies require vitamin B12 to keep our brains and immune systems healthy. Symptoms of a vitamin B12 deficiency include tiredness, weakness, and low metabolism. The daily recommended dose of B12 for adults is 2.4 micrograms. Considering B12 is not naturally produced in the human body, we must purchase this nutrient from animal sources such as meat, poultry, dairy, and eggs. Here’s where it gets tough-if you are now vegan, you are no longer consuming these sources of B12. Therefore, your body will only be able to obtain it through supplements. Several studies indicate that vegans are deficient in vitamin B12 in a whopping 92% of cases.

Vitamin D. Vitamin D in our bodies plays a vital role in digesting calcium and phosphorous, maintaining our bones’ health, and maintaining a healthy immune system. Fatigue, low mood, weak bones, and low mood are all symptoms of vitamin D deficiency. It may be common knowledge that vitamin D is best obtained from direct sunlight, but people who live in cold climates, such as Canada and the U.S., where the sun doesn’t shine 24/7, often have vitamin D deficiencies. Those who follow a vegan diet are at an even greater risk of vitamin D deficiency since vitamin D can also be found in fatty fish or fortified dairy. Vitamin D is recommended to be consumed in amounts between 400 and 800 IU/day by adults, however, you can increase this amount to 1000-4000 IU/day if you’re indoors most of the day or live in a cold or cloudy climate.

Sophia Miacova

Omega-3 Fatty Acids. What are Omega-3 Fatty Acids and why are they so important? We hear this word a lot, but what is it? The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) lower blood fat levels, prevent joint pain, are crucial for brain and vision development, and may even improve depression symptoms. In order for our bodies to function properly, they are extremely important. While vegans can obtain Omega-3s from plant-based sources such as nuts and seeds, many types of fish contain EPA and DHA. It is recommended that adults consume 250-500 mg of Omega-3 Fatty Acids, including EPA and DHA combined, to maximize their health.

Iron. Hemoglobin, our bodies’ oxygen transporter, uses this nutrient to transport oxygen throughout the body. Without enough iron in your body, your body cannot produce enough healthy red blood cells, resulting in insufficient oxygen transported throughout your body, leaving you feeling tired all the time. Iron is one of the crucial nutrients in a vegan’s diet as it cannot be obtained from the animal products they consume, such as meat, fish, and poultry. However, beans, peas, lentils, and some fruits and vegetables provide vegans with iron. According to the National Institute of Health, women should consume 18 mg of iron daily and men should consume 8 mg.

Give a Comment