Mia Sand, also known as Miss Mia Fit, is a fitness model and social media star from Denmark. She has over 3 million followers on Instagram, where she posts photos and videos of her workouts, lifestyle, and family. She is known for her unique looks, which she says, “Defy the norms of today.” She has a muscular and curvy physique that challenges the conventional standards of beauty and fitness. She is also a sponsored athlete for several fitness gear and clothing companies, such as WorkoutEmpire and FashionNovaCurve. In this article, we will explore Mia Sand’s biography, fitness journey, training routine, diet plan, and tips for staying fit.
Mia Sand was born on October 11, 1987, in Copenhagen, Denmark. She is of mixed German, Danish and Faroese descent. She grew up playing with boys and doing “boys’ things”, such as climbing trees and doing sprints. She always competed with the boys, but never won. She was not interested in fitness or sports until she became pregnant with her first son at the age of 19. She gained a lot of weight during her pregnancy and felt unhappy with her body. She decided to change her lifestyle and start working out to lose weight and get in shape.
She joined a gym and started lifting weights. She was inspired by female bodybuilders and fitness models who had muscular and feminine bodies. She wanted to achieve a similar look and prove that women can be strong and beautiful at the same time. She also wanted to inspire other women to embrace their curves and be confident in their own skin. She started posting photos and videos of her progress on social media and gained a lot of followers who admired her transformation and personality.
She met her husband, Rune Jakobsen, a fitness trainer and bodybuilder, at the gym. They fell in love and got married in 2015. They have two sons together, Sean and Liam. They live in Copenhagen and run their own online coaching business, where they help people achieve their fitness goals.
Mia Sand’s fitness journey was not easy or smooth. She faced many challenges and obstacles along the way. She had to deal with negative comments and criticism from people who did not understand or appreciate her physique. She also had to overcome injuries and health issues that affected her training and performance. She suffered from diastasis recti, a condition where the abdominal muscles separate during pregnancy, which caused her lower back pain and core weakness. She also had a herniated disc in her neck, which limited her mobility and range of motion.
Despite these difficulties, Mia Sand never gave up on her fitness journey. She learned from her mistakes and adapted her training and diet accordingly. She also sought professional help from doctors, physiotherapists, chiropractors, and massage therapists to heal her injuries and prevent further damage. She listened to her body and rested when needed. She also learned to ignore the haters and focus on the positive feedback from her supporters.
Mia Sand’s fitness journey is still ongoing. She continues to challenge herself and improve her physique and performance. She also continues to share her journey with her followers and inspire them to pursue their own fitness goals.
Mia Sand trains six days a week for about an hour each session. She follows a powerlifting-based training routine that focuses on heavy compound exercises with low reps. She also does some isolation exercises with higher reps to target specific muscle groups. She alternates between upper body and lower body workouts throughout the week.
Some of her favorite exercises are squats, bench press, deadlifts, dips, pull-ups, rows, curls, extensions, lunges, leg press, calf raises, crunches, planks, and side bends. She likes to vary her exercises and try new things to keep her training fun and challenging.
She does not do much cardio because she prefers to burn calories through weight training. However, she does some high-intensity interval training (HIIT) once or twice a week for about 15 minutes each session. She also does some low-intensity steady-state (LISS) cardio once or twice a week for about 30 minutes each session.
She warms up before each workout with some dynamic stretches and mobility drills. She cools down after each workout with some static stretches and foam rolling. She also does some yoga and meditation once or twice a week to improve her flexibility and mental health.
Mia Sand follows a balanced diet plan that consists of heart-healthy fats, energy-providing carbohydrates, and lean proteins. She eats five to six meals a day, spaced every three to four hours. She drinks plenty of water throughout the day and avoids alcohol, soda, and sugary drinks.
She does not count calories or macros, but she has a general idea of how much she needs to eat to maintain her weight and muscle mass. She adjusts her portions and food choices depending on her goals, activity level, and mood. She does not follow any strict rules or restrictions, but she tries to eat mostly whole, unprocessed, and natural foods. She also allows herself some treats and cheat meals once or twice a week to satisfy her cravings and enjoy life.
Some of the foods she likes to eat are eggs, oatmeal, fruit, yogurt, cheese, nuts, seeds, bread, rice, pasta, potatoes, vegetables, salad, chicken, turkey, beef, fish, seafood, protein shakes, smoothies, bars, cookies, cake, ice cream, chocolate, and pizza.
Tips for Staying Fit
Mia Sand has some tips for staying fit and healthy. Here are some of them:
- Find a workout that you enjoy and stick to it. Consistency is the key to success.
- Set realistic and specific goals and track your progress. Celebrate your achievements and learn from your failures.
- Don’t compare yourself to others. Everyone is different and has their own strengths and weaknesses. Focus on your own journey and be proud of yourself.
- Don’t be afraid to lift heavy weights. Lifting weights will not make you bulky or masculine. It will make you strong and toned.
- Don’t starve yourself or follow fad diets. Eat enough to fuel your body and support your metabolism. Eat a variety of foods and enjoy them in moderation.
- Don’t neglect your recovery and rest. Your body needs time to heal and grow. Sleep well, hydrate well, stretch well, and relax well.
- Don’t let negative comments or criticism get to you. You are beautiful and amazing just the way you are. Ignore the haters and surround yourself with positive people who support you.
- Have fun and enjoy the process. Fitness is not a punishment or a chore. It is a lifestyle and a passion.