Sofia Blizard is a Health Coach and Personal Trainer with years of experience studying and applying focus on health and wellness. Sofia has spent the last decade immersed in nutrition wellness, including completing the program Plant Based Nutrition at Dr. T. Colin Campbell Center for Nutrition Studies. She found this passion led her to create customized programs to assist others in taking back control of their health. Her wellness path over the years has brought her attention to the powerful synergy of nutrition, physical activity, and self-love. Food Fit Focus is about adjusting the focus of daily life in individuals to make it easier for a healthy and fulfilling lifestyle. 

You can find more information and follow Sofia on Instagram



about ME

Hi y'all! Let me introduce myself.
My journey on this health and wellness path began when I chose to become a vegetarian over a decade ago. It developed when I opened up the book, Food Revolution by John Robbins. The research studies in that book taught me about where my food was coming from and what effect it had on my body. It launched my lifestyle change and inspired me to go back to school to study nutrition and complete any programs I could find to learn more about the human body and our food system. I loved all the evidence-based information. Learning how to cook whole, plant-based foods (and not just order salads when I went out to eat) was fascinating to me. The nutritional benefits of what we consume became my focus. Learning about the effects the meat industry had on our environment and my body, I moved to a vegan lifestyle. I needed to share this information. Inspired and motivated, the next inevitable step was fitness education. During that time I conquered many Spartan Sprint races, a BattleFrog Series, and other challenges. I was having a blast and felt like a better healthier version of myself. 

I continue to cultivate a healthy relationship between whole, plant-based nutrition, and fitness set for each client.

I will guide you and help hold you accountable to a life of nutritious foods, energizing fitness routines and peaceful, driven mindset. I am here to help nurture people into living a healthy, happy life with food, fitness, and focus.

eCornell graduate-badge.png



Some delicious recipes to get you started on a plant-based life.

How to Make a Kale Salad 

  1. Wash and dry the kale.
  2. Remove the stems and tear leaves into small pieces.
  3. Drizzle with olive oil, a squeeze of lemon juice, and a pinch of salt.
  4. Massage the leaves until they are soft and tender.

5 Different Ways to Build Your Salad:

  • carrot ribbons + sliced cucumbers + basil or mint + scoop of hummus + hemp seeds
  • toasted almonds + thinly sliced carrots + diced tomatoes + scoop of quinoa
  • roasted winter squash + dried cranberries + chopped almonds + apple cider vinegar
  • thinly sliced fennel + roasted chickpeas with garlic + Dijon mustard + pine nuts
  • chili-roasted sweet potato cubes + diced avocado + black beans + roasted pepitas


Chocolate Peanut Butter Overnight Oats

This is a great way to start each day! It can be made the night before, or up to 4 days ahead of time.


  • 1/2 cup rolled oats
  • 2/3 cup unsweetened milk of choice (almond or soy so far have been good)
  • 1 tablespoon chia seeds or ground flaxmeal
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons natural peanut butter
  • 2 tablespoons unsweetened cocoa powder
  • Pinch of salt
  • 0-2 tablespoons honey or maple syrup


1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.

2. Close and refrigerate for at least 4 hours, but preferably overnight before eating


Dark Chocolate Pudding

A sweet little treat for those chocolate cravings.


  • 3 ounces, semisweet chocolate chips (about 1/2 cup)
  • 3/4 cup nondairy milk
  • 2 Tablespoons cocoa powder
  • 1 package (12.3 ounces) silken tofu
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon, optional
  • 1/8 teaspoon chili powder, optional
  • maple syrup, if needed, to taste
  • raspberries (or sub another seasonal fruit)


1. Place chocolate chips into a small pan, cover, and cook on low heat. Allow 5 minutes for chocolate to melt stirring occasionally. 

2. Place tofu, vanilla, melted chocolate chips, and nondairy milk mixture into a food processor or blender and process until smooth. Chill for 2 hours in the refrigerator or 30 minutes in the freezer. Serve raspberries on top of the pudding. 







A year from now you may wish you have started today.  -Karen Lamb