Tips to stay hydrated this Summer

You lose more water than you think when you spend all day out in the sun at the beach or pool. Stay hydrated and avoid feeling wiped out from the heat.

You lose more water than you think when you spend all day out in the sun at the beach or pool. Stay hydrated and avoid feeling wiped out from the heat.

For those enjoying the Summer and spending hours outside in the sun and heat, even if you are in the pool or at the beach your body is losing water at a rapid rate. If you have a cocktail or two this further dehydrates you since alcohol is a diuretic.

Dehydration contributes to headaches and lethargy. It also causes you to retain water which leads to swollen joints and puffiness in the skin. If you want to feel good and look good in your bikini, then drinking loads of water is imperative.

To avoid lethargy, headaches or swelling, or even sun stroke, drink more water than you think you need. But, It’s so hard to remember when you are not having so much fun!!!.

So here are some tips and strategies to get your fluids up:

  • Have a (non plastic) water bottle with you at all times and aim to drink 1 liter every 2 hours.

  • Switch every second alcoholic drink out with an ice water or a soda water, so that you are alternating between a beer/cocktail drink and water.

  • If you are out with the kiddies, pack or buy some low sugar (or even homemade) popsicles to suck on.

  • Pack or buy loads of watery fruit such as honey dew melon and water melon.

  • Ditch the cocktails altogether and enjoy some fresh yummy fruit smoothies.

  • After your time by the pool in the sun, rehydrate even more with an additional liter or two of water. It may feel like water overload but it will greatly mitigate any negative effects from being out in the heat and can make the difference from feeling wiped out to feeling fresh.

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UFC gym Greenville, SC is having me out for co ed seminar!!!!

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I am heading back to the East cost to teach a co ed seminar at the UFC GYM in Greenville, SC on Saturday July 13. I had so much fun teaching there last year. Such a fantastic gym with such good people. I look forward to seeing some familiar faces and some new faces. I look forward to teaching some new techniques also.

You can book your spot with: greenvillegmgym@ufc.com

Athleta women's self defense workshop at Redemption

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Last weekend I taught a women’s self defense workshop with Athleta at Redemption in Summerlin LV. I was so happy to see so many amazing ladies come to learn to further empower themselves. I taught a few techniques starting up and on the ground. I also covered a few basic physiologic aspects such as awareness and standing your ground.

Thank you Athleta for putting on this event and thank you for the gear! I love their clothing, but more importantly, I love what Athleta stands for. They strive to empower women and girls through fitness.

I love my Athleta marble set!

I love my Athleta marble set!

For those who missed it I am hosting my FightingFIT 6 week self defense/fitness course which starts on Monday June 17!. The course is more extensive and includes a SophiaFIT full body workout to get you fit and strong, toned and lean.

Click here for more info:

Co ed seminar and women's workshop at Elite in Wilmington NC

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For on the east coast, come to my seminar and/or women's workshop in Wilmington NC, at Elite Brazilian Jiu Jitsu, Saturday June 29. I will be teaching some passing at the seminar and some guard techniques at the women’s workshop so if you want to come to both you’ll get a whole lot of information. Book your spot with Kristen Laliberte Hieber if you haven't already!!! The day is going to be filled with awesomeness. I can’t wait!!!

Quinoa pasta recipe!

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I Have some clients who just love pasta. I don't eat pasta but there are healthier options if it's your thing. Here is a pic of a recipe of mine. It's pasta salad with avocado, cherry tomatoes and green onion and it is delicious.I use greek yogurt instead of cream or creamy mayonnaise. This works perfectly with pan seared salmon. Stay tuned for my next newsletter for the recipe! 

If you want to subscribe to my free newsletter, you can sign up here: https://www.sophiafit.com/subscribe

Women's Self defense with Athleta!

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I’ll be teaching a women’s self defense workshops hosted by the amazing clothing brand, Athleta. I will be teaching really valuable techniques, both standing up and on the ground. My workshops are fun and i strive to create a safe environment for all ladies to learn.

This Saturday at Redemption in Summerin. Its free, but you must register.

Tune in. Eat right, train right for your body

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People who don’t know me assume that I train for endless hours a day. In truth I am a single mum who spends most of her time juggle kids, teaching classes and sitting in front of a computer writing. I write for health and fitness magazines and I write personalized plans for people who want to look, feel and perform better. So I don’t workout all day, every day. I can’t. Over the years I have figure out what works for my body, but as a trainer and a coach i have learned a lot about what works for women bodies too.

The key to staying in shape is to train right and eat right. But not only that, its about managing stress and sleeping right too. Optimal health is like baking a cake. You need to factor in everything (all the ingredients) to get the right recipe to make the perfect cake. If one of the ingredients is not right, such as not enough sleep, or not the right amount of food at the right time, then the cake won't turn out right.

The first step is to start listening to your body, so ditch those calorie counters and start actually tuning in to your body. The body is the most amazing machine that is constantly telling you want it need for optimal health. If you are hungry then eat. Stop eating when you are feeling full, no matter how much food is left on your plate. If you are tired, rest. Take note of the difference between true fatigue and laziness. Take note of how you feel after eating certain foods? Do you feel bloated and lethargic? Or do you feel energized and full of vitality?

Tuning in is the 1st step but if anyone would like a little extra guidance feel free to check out my personal plans here or email me at sophia@sophiaFIT.com and I can email you the plan outlines.

The core, where your strength lies - Jiu Jitsu World Mag

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My article recently published in in Jiu Jitsu World Mag talks all about where our strengths lies - the core and why it is so important for function movement. As a performance athlete, this is crucial. Your core is responsible for stabilization and balance and also provides the grounding for you to be able to push and pull. The core is often overlooked and most ab exercises are focused toward the rectus abdominals to get that six pack for the beach. Here I focus on ALL aspects of the core and in particular the tranverse abs to help you to become a better athlete.

There are so many aspects to the core and so many different ways to work these muscles

There are so many aspects to the core and so many different ways to work these muscles

Working with a Swiss balls helps to build stability through the core

Working with a Swiss balls helps to build stability through the core