Sophia Drysdale

Women's ONLY BJJ Classes

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My Women's Only BJJ Classes at the UFC Gym are the perfect way for all ladies to give this awesome martial arts a try in a safe and friendly environment. here I guide you on learning some of the most effective self defense techniques and you have a great workout also. BJJ is very empowering and fun and it gets you strong and fit! If you are in Vegas, come and give it a try!

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

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Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

Don't blow it all after one bad meal. Consistency and persistence is the key

Sophia McDermott Drysdale FIT

To all my amazing clients who are on this journey with me, just a reminder that weight loss on the scales is not linear. Sometimes (and especially for women) the scales might jump up a pound or so for no reason!!! Keep doing all the right things and have faith in the bigger picture. Blowing it all because of one bad day is not the answer. You body needs consistency. Feed your  body with consistent healthy meals and move every day. Persistence is the key... just like how we work towards anything we want in life. 

Everything you need to know about what is going inside your body when you are pregnant

I trained throughout both my pregnancies which meant that I could get my pre baby body  back sooner. Here I am at the beach with my second baby who was about 7 months old.

I trained throughout both my pregnancies which meant that I could get my pre baby body  back sooner. Here I am at the beach with my second baby who was about 7 months old.

Many of us ladies will be a mum at some stage in our lives. But many of us are athletes too and if not we enjoy working out. Too often health professionals tell us that we can't exercise when pregnant since there are too many risks. I think today the problem is that pregnancy is treated like an  illness and not like just another phase in a woman's life. 

My article discusses all the changes that occur during pregnancy, everything from how the hormones affect us, to the structural changes and the development of the baby. Knowledge is the key and if we equip ourselves with knowledge then we can modify our training programs accordingly to still have an effect yet safe workout or training session. There is no need to stop. Our lives don't have to be on hold just because we are creating another inside us!

http://www.otpbooks.com/sophia-drysdale-pregnant-clients/

The 5 day challenge has begun!

Join my 5 day challenge in the 'Sophia's 5 day Challenge' FB group. The aim is to look and feel your best with my meal plans, recipes and nutritional guidance.

Today is the first day, but it is not too late. Sign up to  the Facebook group 'Sophia's 5 day Challenge' and jump on my FB fan page Sophia Drysdale. 

I am so excited that so many amazing ladies are taking part in this and I am just loving all the yummy photos of the food!. #SophiaFIT #bethestartofyourownlife

5 day challenge

I am a mum of two and I know how tough it is to stay on top of your goals. I can help you by sharing with you my meals that I eat on a daily basis.

I am a mum of two and I know how tough it is to stay on top of your goals. I can help you by sharing with you my meals that I eat on a daily basis.

My 5 Day Challenge starts on Monday. If you want some guidance to feel and look your best then this group is for you! Just click on the link to join. https://www.facebook.com/events/166490073765233/
During the challenge I will be providing my meal plan with recipes and a shopping list over the 5 days and offering guidance and fitness and nutritional tips! 
It all sounds too good to be true, but it is not. It is just my way of giving back to all those who have attended my seminars and camps over the years... Jump on my FB fan page Sophia Drysdale and my instagram page @sophiadrysdale for more tips. :)‪#‎SophiaFIT‬ ‪#‎bethestarofyourownlife‬

A good start

Push ups on your knees is a good place to start without straining your back. 

Push ups on your knees is a good place to start without straining your back. 

Lately I have been working on a series of articles for various health and fitness magazines about training after having a baby or trying to get back into peak performance shape after having a serious injury. 

The first article I wrote about the importance of strengthening the core and the chest for framing. Ladies,  it is very important that your core is strong before you progress to doing push ups on your feet. If you can perform 20 push ups on your knees with a straight back (no banana back) then you are ready to progress to push ups on your feet.  But if your back is sagging, stick to push ups on your knees, aim to get your chest almost to the floor to get  your core strong, otherwise you might straight your lower back. Baby steps. 

On Top Publications - 6 reasons why all women should perform resistance training

My in depth article lists all the main reasons why performing resistance training is A MUST for all women.

My in depth article lists all the main reasons why performing resistance training is A MUST for all women.

On Target Publications is a resource for fitness and health professionals to keep up to date with the latest knowledge and to stay informed. The books, audios and articles that the authors publish are all written by professionals in the industry and backed up with science and years of experience. I am honoured to be writing for these guys and my focus is on women's health and fitness. 

http://www.otpbooks.com/sophia-drysdale-resistance-training/


This article discussed the myriad of benefits of resistance training for women - from increased bone density to reduced stress.  This article is about all the other health benefits that aren't related to apperances. Unfortunately in this day and age people work out so they can look better, but there are so many other reasons why we should all be performing resistance training that keep us healthy and happy. So for all the trainers out there who have a client who is on the fence about lifting those bigger dumbbells for fear of getting too bulky, have her read this and I guarantee it will change her mind. 

Having muscle on your frame doesn mean you are masculine. It means you are fit, healthy and strong which is all about feminine strength.

Having muscle on your frame doesn mean you are masculine. It means you are fit, healthy and strong which is all about feminine strength.