Sophia Hatzis

Digital content producer at Wild Women On Top

Previous posts

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Diet and exercise. That was the prescription for ‘health’ I grew up with. Broccoli and burpees. Cutting carbs and doing crunches. Spinach and spin classes. It wasn’t until after I was diagnosed with depression that I realised this health equation was missing a key ingredient.
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This no-fuss recipe couldn't be easier and more delicious. It's the perfect treat to impress your friends and it goes perfectly with a cuppa on a clifftop after a long hike. Plus, it's vegan and can be altered to be gluten-free.
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Seeds are hard to get into your diet at the best of times. They're super good for us, so we should try to pack more in where we can. These healthy crackers are the solution to your seed (and your cheeseboard) problems. The recipe comes from our Co-owner and Managing Director Tania Taylor and this snack is sure to become one of your staples.
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Have you ever used exercise as a way to punish your body? Have you ever seen exercise as a way to ‘make up’ for the food you ate or as a way to get rid of that extra skin on your tummy? Me too. It’s taken dozens of hours of therapy, months of personal work, and some good old fashioned trial and error to finally accept the truth about exercise.
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Springtime is truly a hiker's dream. The weather is delicious, the sun is shining, the birds are singing, the days are longer, and the wildflowers are back, baby! To celebrate the start of spring, we're sharing some of our favourite local walks that are bursting with life and are perfect for this season.
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If there's one thing Wild Women love, it's delicious and nutritious treats that're super easy to make. When you're out on the trail - and you need a hit of something sweet - these bliss balls are the perfect snack solution.
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When the doors to my gym closed in late March due to COVID-19, I felt like the rug had been pulled out from under me. In the first few weeks of lockdown, I’ll be honest, I was in a pretty dark place. I felt joyless, flat, uninspired, confused, scared and isolated. I got teary and emotional over insignificant things. They’re feelings I know many of us went through, at various times, at various intensities. But lockdown also taught me a valuable lesson about exercise…
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In these challenging times, mums (and dads) are being presented with unique challenges. Many mums are having to work from home, home-school their kids, manage the household, and care for their mental and physical wellbeing. This week, in honour of Mother’s Day, we’re asking the kick-ass mums in the Wild Women office how they’re managing to keep fit and well in isolation. You probably won’t be surprised that all of these incredible queens are getting a good dose of nature – daily!
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Since COVID-19 (coronavirus) began to spread, many of us have been thinking about how we can best protect ourselves and our loved ones from getting sick. The internet is full of 'immune-boosting' recipes, supplements and superfoods... but do any of them actually work? We've asked the experts and here are the answers.
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When Jodi Fisher won our Most Inspiring award for 2019, she was shocked. But her coaches and fellow Wild Women weren't so surprised.
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No matter how much you plan for your next adventure, the reality is some things just won't go your way. But if you add these four key elements, you've got yourself a wild adventure you'll remember forever.
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Whether she's going on a local hike, or packing for a longer adventure, Di Westaway never leaves the house without this hiking gear.
Jacq Conway
Along with her usual hiking staples of salty snacks and a first-aid kit, there's one piece of kit Coach Jacq swears by for longer adventures. This item is well worth the extra weight in your pack.
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At the end of a long walk, there's nothing much better than sitting with your girlfriends on a clifftop with a cup of hot chocolate or coffee and a delicious sweet. Ann's muffin recipe is the perfect treat for the trail.
Mt Solitary Hero
It's finally spring! So now's the perfect time to get off the couch and ditch Netflix for the outdoors. These are the adventures you should put on your must-do list.
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Ever felt overwhelmed and confused about what to bring in your pack on a hike? We feel you. Melbourne Trek Training coach Sarah Biggs shares the five pieces of kit she won't leave the house without.
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If you’re trying something new, you’re probably not going to be good at it straight away. If you’ve only just started hiking, it’s going to take time, practice and commitment to do something like climb Mount Kilimanjaro. Being a newbie can be scary. But growth doesn’t happen in your comfort zone. The magic happens when you fail and try again.
One of our Wild Women, Angela, set herself a challenge. To get up when it was still dark to watch the sunrise every morning. Even when it was freezing. Even when she just wanted to turn off her alarm and stay in bed.  Here's how it changed her life. 
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This creamy pumpkin soup is packed full of veggies and is absolutely bursting with flavour. It's the perfect soup to warm you up in winter.
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We know how amazing we feel post workout. But getting out of bed early, before the sun is up, isn't easy. Especially in winter. When it's cold, and dark, and rainy outside. Here are 10 great tips that make getting out the door and onto the trail a happy ritual, not a dreaded task.

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