Mia Sand, also known as “Miss Mia Fit,” is a Danish fitness influencer and body-positive advocate. She has gained a massive following on social media thanks to her positive attitude, dedication to fitness, and inspiring message of self-love.
Sand began her fitness journey in 2013, after giving birth to her first child. She struggled with postpartum depression and low self-esteem but found that exercise helped her to feel more confident and empowered.
Since then, Sand has become a fitness icon, inspiring thousands of people around the world to pursue their own fitness goals and to love their bodies just the way they are. She is known for her no-nonsense attitude and her commitment to lifting heavy weights and building muscle.
But Sand’s message goes beyond just physical fitness. She is also a passionate advocate for body positivity and self-love. She encourages her followers to embrace their bodies, flaws and all, and to focus on health and happiness rather than trying to conform to unrealistic beauty standards.
Sand’s dedication to body positivity has earned her a loyal following, with many people inspired by her message of self-love and empowerment. She is proof that fitness and health come in all shapes and sizes, and that there is no one “right” way to look or feel.
Body
Sand is 5’5″ (165 cm) tall and weighs approximately 130 pounds (59 kg). She has a muscular build and is known for her impressive strength and fitness level.
Workouts
Sand’s fitness routine is focused on lifting heavy weights and building muscle. She often shares videos of her workouts on social media, showcasing her impressive strength and dedication. Sand’s workouts include a variety of exercises, including deadlifts, squats, and bench presses, and she works out six days a week.
Mia Sand’s Workout Plan:
Monday – Legs and Glutes:
- Warm-up: 10 minutes of cardio (jogging, cycling, or rowing)
- Barbell squats: 4 sets of 10-12 reps
- Deadlifts: 4 sets of 10-12 reps
- Leg press: 4 sets of 10-12 reps
- Hip thrusts: 4 sets of 10-12 reps
- Leg extensions: 4 sets of 10-12 reps
Tuesday – Upper Body:
- Warm-up: 10 minutes of cardio (jogging, cycling, or rowing)
- Bench press: 4 sets of 10-12 reps
- Overhead press: 4 sets of 10-12 reps
- Pull-ups or lat pulldowns: 4 sets of 10-12 reps
- Dumbbell rows: 4 sets of 10-12 reps
- Bicep curls: 4 sets of 10-12 reps
- Tricep pushdowns: 4 sets of 10-12 reps
Wednesday – Rest Day
Thursday – Back and Abs:
- Warm-up: 10 minutes of cardio (jogging, cycling, or rowing)
- Barbell rows: 4 sets of 10-12 reps
- Pull-ups or lat pulldowns: 4 sets of 10-12 reps
- Cable rows: 4 sets of 10-12 reps
- Planks: 4 sets of 1 minute
- Russian twists: 4 sets of 20 reps
Friday – Shoulders and Arms:
- Warm-up: 10 minutes of cardio (jogging, cycling, or rowing)
- Dumbbell shoulder press: 4 sets of 10-12 reps
- Lateral raises: 4 sets of 10-12 reps
- Front raises: 4 sets of 10-12 reps
- Bicep curls: 4 sets of 10-12 reps
- Tricep pushdowns: 4 sets of 10-12 reps
Saturday – Cardio:
- 30 minutes of high-intensity interval training (HIIT) on the treadmill, elliptical, or stationary bike
Sunday – Rest Day
Note: Mia Sand usually incorporates a mix of compound exercises and isolation exercises in her workouts, and varies her sets and reps to keep her muscles challenged and avoid plateauing. She also emphasizes the importance of warming up properly and stretching after each workout to prevent injuries.
Diet
In addition to her workouts, Sand also follows a balanced diet. She often shares photos and recipes of her meals on social media, which include a mix of lean protein, healthy fats, and complex carbohydrates. Sand emphasizes the importance of eating a variety of whole foods and listening to your body’s hunger cues.
Meal 1:
- 3-4 egg whites
- 1 whole egg
- 1/2 cup of oatmeal with cinnamon and berries
Meal 2:
- 4-5 oz of grilled chicken breast
- 1/2 cup of brown rice or quinoa
- 1 cup of steamed vegetables
Meal 3:
- 4-5 oz of grilled salmon or tuna
- 1/2 sweet potato or 1/2 cup of brown rice
- 1 cup of steamed vegetables
Meal 4:
- 1 scoop of whey protein mixed with water
- 1 small apple or other fruit
Meal 5:
- 4-5 oz of grilled chicken breast or lean beef
- Large mixed greens salad with 1 tbsp of olive oil and balsamic vinegar
- 1/2 avocado
Meal 6:
- 1 scoop of casein protein mixed with water
- 1 tbsp of natural peanut butter or almond butter
Note: Mia Sand’s diet plan focuses on eating lean proteins, complex carbohydrates, and healthy fats to support muscle growth and energy levels. She emphasizes the importance of eating whole, unprocessed foods and listening to your body’s hunger cues. She also allows for some flexibility in her diet and enjoys treats in moderation. She drinks plenty of water throughout the day to stay hydrated and avoids sugary drinks and processed foods.
