FightingFIT 3 stage course with Land Home and SophiaFIT starts tomorrow!

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Tomorrow my FightingFIT course starts at Ultimate Performance Athletix. Once a month every Tuesday I'll be taking you through some kick ass self defense techniques both standing up and on the ground. Each course will deal with more confrontational situations and as the course goes on you'll learn how not only to defend yourself, but to fight back also.

The stages are:

- Stage 1: Defend and Deflect which will be held on Tuesday October 29, 6.10 - 8pm.

This workshops will be focusing on awareness, and blocking and framing to create structural shapes to block the attacker without using strength. The focus will also be on maintain stance, base and balance and using your own body weight to your advantage. Moving to make angles to get the attacker off balance is also a focus so that you can create space and get away.

- Stage 2: Fight & Flee will be held on Tuesday November 12, 6.10 - 8pm.

This workshop will deal with more up close and confrontational situations such as head locks and bear hugs and will include more focus on the ground aspect. Equipped with the basics of framing, blocking and defending using structural strength from stage 1, The focus for stage 2 is on fighting back and reversing the situation to disarm the attacker. Sophia will show you some simple, extremely effective and empowering techniques that can 'turn the tables' to stop the attacker in his tracks.

- Stage 3: Lethal Ladies. which will be held on Tuesday December 10, 6.10 - 8pm.

This workout is the final stage and will focus on attacking as a means to disarm your attacker so you can get away. The best defense is a strong attack so the idea is to start fighting back right away but by using techniques that can potentially cause some serious damage. This workshop will deal with more situations on the ground and will feature choke holds and arm locks when pinned on your back.

For more info on the courses click this link on SophiaFIT website:
To view this quick video click here:

To sign up click here:

For those who would like to sign up for 2 courses or all 3 courses at once there is a discount code that will give you 20% off to type in at checkout is: FightingFIT20 which gives you 20% off. This is only applicable if you decide to purchase at least 2 workshops at once.

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There will be a raffle and the lucky 3 winners will receive a small gift package of Defense Soap products!! These are all natural soaps and lotions to keep you clean after you workout and train.

Sign up here!

The discount code to book 2 or more spots is SFSPECIAL20.

A weekend of bliss, sisterhood, BJJ, beach, yoga, meditation & workouts

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The past long weekend was just amazing at my Weekend Retreat. The camp was set at the stunning Anna Maria island surrounded by garden and just across the road from the beach. After a meet and greet dinner on Thursday evening we started the days of the retreat with a morning sunrise yoga taught  by the lovely Christina Andranda. It was such a healing and relaxing way to start the day. 

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We enjoyed 2 hours of BJJ every day and the ladies opportunity to learn techniques that work better for women and train with women. For many, this is a unique and novel experience.  

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The afternoons were a time to relax and chill at the beach and enjoy the perfect weather and the evenings were dedicated to different workshops. We did a booty & ab workout one evening and a guided meditation with powerful visualisations on another. 

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I want to say thank you to Jodi and Stephanie for helping out and doing a great job with preparing all the healthy nutrition food. Also I want to say thank you to all the sponsors who provided their amazing products to the goodie bags that helped to make this whole camp experience even better. Don’t forget to use the exclusive discount codes especially provided for you from the camp and grab your gear at 25% off. 

Fore more info and to order more awesome products visit: 

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Stay tuned for my next weekend retreat. This one most likely will be geared towards general health and fitness with self defense and workouts, so its open to all. Feel free to spread the word to your friends for the opportunity of health, fitness and healing.

women's self defense with athlete at f45 training

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My women’s self defense workshop on the weekend with Athleta at F45 gym was lots of fun. It was such a pleasure to teach these ladies and girls some skills that could potentially be life saving. This initial workshop focused on blocking and framing and understanding concepts such as structural strength. I emphasis the importance of getting on our side and using our legs rather than being flat on our backs and pushing with our arms. This workshop set the frame work for other workshops to come where the focus is on reversing the fight and fighting back as a means to disarm the attacker. Stay tuned for the next progression!!!

Empowered moms empowering their daughters

Empowered moms empowering their daughters

Athleta, sponsors for my SophiaFIT Weekend Retreat

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Athleta will be sponsoring my up and coming Weekend Retreat In Anna Maria Island, FL this month. I am so happy that they will be a part of a second camp!!! Athleta strives to empower women and as well as making amazing workout gear, they host workshops and events that support women’s endeavors.

All the lucky ladies will be receiving a $25 gift card in their goodie bags!!!

Rocking my matching set. Athleta marble leggings and sports bra.

Rocking my matching set. Athleta marble leggings and sports bra.

Breaking Muscle - The best tool for your health (that is often overlooked)

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For optimal health we need to go to a deeper level that encompasses so much more than just counting calories or macros. Have a peek of my latest article to read more our best tool for overall health and why it is the most overlooked.

We have become so disconnected because of apps and calorie counters. What about how we feel? Doesn’t that count for something? What many of us don’t realize is that listening to our bodies is the best tool of all to tell us if we are doing or eating something that agrees with us or not. Our bodies will tell us if we are overtrained, because if we are tuned in, there is a difference to deep fatigue or just laziness. Our bodies will tell us if that food we eat works for us or not, regardless of the macro content according to the apps. Are we bloated, lethargic or energetic and full of zeal? Start by tuning in and listening. I mean, really listening, there are sooooo many signs!! And then make the changes if something doesn’t feel right. Your body is the best tool for your health and wellness, it’s time to start listening and to trust it.

I don’t use apps or measure my food.  I know what is what. I have applied this knowledge and figured out what works best for me in order to thrive, because I have listened to my body.

I don’t use apps or measure my food. I know what is what. I have applied this knowledge and figured out what works best for me in order to thrive, because I have listened to my body.

Women's self defense, Spa at Palms!

Sophia McDermott Women's self defense

My Women’s self defense workshop this weekend was a huge success. It was a full house and every women walked out of the studio looking confident, happy and empowered. It is so great to see how many women are investing in themselves and their personal protection and safety. This is priceless and every woman and should learn these basics.

Stay tuned for stage 2 of the workshops which will focus on more detailed defense techniques to disarm your attacker.

Thank you Nina at Body In Mind Pilates Studio at the Spa at Palms for hosting me and putting this together.

Celebrating Giselle Villasenor photography

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A couple of weeks ago I taught a series of seminars in Chicago. I was blessed to have Giselle Villasenor photograph of my events at Serafin Jiu Jitsu Academy. Her works shows her passion for BJJ and photography. She has a skill for capturing the moment, whether it be teaching, competing or learning.

I love that more entrepreneurial women are sharing their skills in BJJ, whether it be as a professor, a referee, a photographer etc and shining. All of us women have something offer in this community an the more we showcase our skills and shine, collectively the more amazing this will BJJ community will be and the more we will thrive. #empoweredwomen #shinetogether .

Self Love, The framework for your life.

Gizelle Villa Photography

Gizelle Villa Photography

The way you feel about your self, your self worth, and self acceptance sets the framework for what comes into your life. We live in a sea of opportunities and infinite possibilities and how you feel determines what you’ll attract into your life. What you feel, you’ll attract. What you focus on expands. It all starts with you. Operate out of integrity and self love. Amazing things start happening.