Sophia Rose is motivating her followers in her workout gear. In a new social media post the fitness influencer shares some words of wisdom with her followers while showing off her amazing figure in a two-piece exercise set. “Champ, you’ve been crushing it, but what if you could unlock *another* level? 🚀 We all hit that point where motivation starts to dip, and that’s when most people quit. But not you. You’re built different. This is your reminder that the hardest part of the grind isn’t the pain—it’s pushing through when you’re tired. That’s where real results happen,” she writes in the Instagram caption. “Let’s get it champ!!” How does she approach diet, fitness, and self-care? Here are her top tips for staying in shape.

“Stop making excuses,” Sophia writes in a post. “You have to show up every single day and give everything you have. In or out of the gym, you have to hold the desire, the dream, the vision…Be the Champ you were born to be. Always Team Venum, Always Fighting.”

According to Sophia, mobility work is a “game-changer, champ,” she writes in another post. “Taking care of your hips and body is a must if you want to move better and feel your best. When your body moves the way it was designed to, everything just clicks—you feel stronger, more flexible, unstoppable and ready to take on anything. Don’t sleep on this type of work; it’s a major key to leveling up.”

“Put in the work, and the results will ALWAYS follow champ,” Sophia suggests. “The magic isn’t in shortcuts or excuses. It’s in showing up, day after day, and giving it everything you’ve got. 👊🏽 Whether it’s hitting that extra rep, pushing through the sweat, or choosing the right fuel for your body—every decision counts. The only thing standing between you and your goals? Effort. So let’s put in that work, fam.”

“Consistency and discipline are your best friends on the journey to fitness fam,” says Sophia. “Mastering your form and technique isn’t just for show or about avoiding injury-it’s crucial for building rock-solid stability and hitting every muscle group effectively. These moves aren’t just exercises; they’re the foundation of a stronger, more resilient you.”

Sophia recommends strength training for staying in shape and building lean muscle. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills