Mia Sand Diet

Mia Sand is someone that a lot of people can learn something from. This beautiful woman lives in Denmark and is a busy working mom. In the past, she struggled with finding time and motivation to promote her own fitness. However, as she grew older she realized that there was something that could be changed and that she was going to go for it.

Now, she’s not only a trainer but also someone that has become an inspiration for others online. Mia Sand is sometimes called Miss Mia Fit, which is a respectable name, considering her lean but curvy figure.

When she had decided that something needed to be changed, she didn’t waste a moment and headed straight to a local gym in her area. Now, companies are sponsoring her not only to be their model but also to allow her to share her story the rest of the world.

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Mia Sand Workout

With her tall height and naturally curvy physique, her journey was a hard one. She had never liked the way she looked, which is something a lot of people can relate to. We tend to worry so much about what we see in the mirror as well as the number that flashes on the scale, that we forget about anything else.

Mia Sand was able to get through that, and she pursued something she had never done before. She worked with a trainer, knowing that was the only way she’d be able to get results and began to sculpt her body with weight training.

Here is an example workout, that can be found here:

Mia’s Fat Loss Workout

In this workout, Mia focuses on losing extra fat. She does this by having rest periods of 20 seconds between each set, and also by adding drop sets and supersets.

  • Dumbbell Biceps Curls super setted with Hammer Curls, 3 sets of 10-12 reps.
  • Cable Biceps Curls, 3 sets of 10-12 reps.
  • Assisted Chin-Ups, 5 sets of 10-12 reps, last 2 sets are drop sets.
  • Skullcrushers, warm up 2 sets, then proceed to 3 working sets of 12 reps each.
  • Cable Triceps Pushdowns supersetted with Dips, 3 sets of 8 reps.

Mia Sand Diet

mia sand

When it comes to dieting, Mia Sand is not as strict as when she is training. The best benchmark for dieting is making sure that you’re getting as much of the nutrients that you need, as well as burning the excess calories you consumed that day.

With her heavy-lifting training program, Mia probably needs to consume large amounts of protein per day. This is so that her body will be able to maintain her lean and toned physique. Not only does she need lots of protein, she also needs carbs for energy.

Of course, depending on what you would like to achieve, you can make changes to your diet accordingly. If you’re thinking of losing weight, then a low carb diet is recommended. However, if you’re looking to build some serious muscle, then you should pack up on carbs when you can.

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Here are sample meals that Mia Sand might be eating, taken from here:


  • 3 eggs
  • 1 cup of spinach
  • 1 slice sprouted-grain toast
  • 1 tbsp almond butter
  • ¼ cup mixed berries
  • 1 glass water / green tea / black coffee


  • 4 oz of light tuna
  • 1 cup chopped cucumbers and peppers
  • 1 tbsp of guacamole
  • 1 sprouted-grain wrap
  • 1 cup baby carrots
  • 1 glass water/green tea black coffee

Mid Afternoon Snack

  • 1 scoop protein powder
  • 1 cup spinach
  • 1/4 cup strawberries
  • 1 tbsp extra virgin coconut oil
  • 8 ounces unsweetened vanilla almond milk
  • Ice cubes as desired


  • 4 oz (1 palm-sized portion) of chicken
  • 1 cup (1 fist-sized portion) of asparagus
  • 1 tbsp (1 entire thumb) of extra-virgin olive oil
  • 1/2 cup (1 cupped handful) quinoa
  • 1 glass water


Calories: 1,554 Protein: 130g Carbs: 110g Fiber: 28g Fat: 66g

Mia Sand’s Social Media Channels

If you would like to get updated on Mia Sand’s life story or see the progress of her growth as a fitness model for yourself, you can check her out on social media or follow along with her blog.

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