SophiaFIT

Women's self defense class with Athleta!!!

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For those in Las Vegas, come along to Athleta’s next event where I will be teaching a women’s self defense class in Summerlin on Saturday June 8. In this class you will learn some great skills to protect and empower yourself, and have fun too. Taught by a women, I focus on creating a safe environment where all women participating can learn together, share and connect.

The event is free. All you need to do is register here:

Getting Z with Jen Z at the next Lifestyle Camp in April

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I want to give a huge shout out Jennifer Zanotti who will be at the SophiaFIT Lifestyle Camp, 2019 camp to offer her beauty services to all the camp ladies.  She has been an Esthetician and Make-up artist since 2001, and owns her own business “Jen Z’s Beauty & Wellness Services”, since 2007. Jen is also a kick ass BJJ purple belt.

The beauty services she will be offering at the camp are:

  • facials

  • relaxing head, neck and shoulder massages (stress therapy)

  • and other skin treatment and beauty services.  

The lovely Jennifer Zanotti

The lovely Jennifer Zanotti


Reach out to Jennifer Zanotti to book a spot with her at the camp. You can check out all her beauty & wellness services www.jenzanotti.com.

Jen is also super passionate about showcasing empowered women and sharing her knoweldge on BJJ, health nutrition and self care.  Listen to her podcast "Getting Zen with Jen Z" at wgnradio.com, itunes or Google Play!




5 Fundamentals of strength training - Jiu Jitsu World Mag

Sophia McDermott Drysdale Jiu Jitsu world mag

Check out my article just published in Jiu Jitsu World Mag that explains the 5 basic fundamentals for strength training for all those who are starting out in the gym who want to supplement their training to be fitter and stronger for BJJ.  The focus is to maintain a balanced body and to focus on movement patterns that are best suited for performance athletes. Don’t get confused in the gym by all the equipment and fancy exercises that you see on IG. Keep it simple, yet effective an follow this as as a guideline.

Yoga for my lifestyle camp, featuring Jasmine Bienvenue

Jasmine leading the way in morning yoga.

Jasmine leading the way in morning yoga.

Another shout out to one of the sponsors or facilitators for this camp! Featuring Jasmine Bienvenue who is the yoga instructor and who has held this position for all of my location camps! She will be sharing her skills with you and she will be taking you through the morning sunrise yoga for a perfect start to the day. She is available for private one on one sessions, so feel free to get in touch with her for your private session to help with feeling zen, and working on your flexibility and stability. Jasmine Bienvenue

For more info on my Lifestyle Camp check out the event page on Facebook: https://www.facebook.com/events/246903865988774/

And click here for info and to sign up!

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Tips to stay on track with your diet for Thanksgiving feast

Thanksgiving is such a wonderful time to enjoy all this delicious food with family and friends. I think it is super important not to deprive yourself of this yummy one-a-year-treat.

However, there is is a difference between enjoying yourself and having a massive splurge to the point where you have blown your diet and consequently you feel like crap for days.

Here are some tips that will help you to stay on track and hep moderate the splurge on Thanksgiving.

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  • Skip the stuffing & gravy

    The stuffing is probably the richest and most calorie laden part of a Thanksgiving meal. It is a bread base that literally sucks up all the fat ad salt like a sponge. If you must have stuffing, limit it to a couple of table spoons at best.

  • For the gravy, if the fat has been scooped off is ok but most gravies are loaded with fat and salt. Limit this too and opt for cranberry sauce to complement your turkey.

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  • Opt for sweet potato or yams over normal potato.

    Sweet potatoes contain more goodness such as potassium, fiber and vitamin B. Additionally they are high in beta-carotene which your body converts into vitamin A. Just watch the added sugar for those sweet yam based dishes with marshmallows. Baked or matches sweet potato is a great option.

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  • Pile our plate high with load of veggies

    Green veggies or salads contain far less calories and a lot of nutrients. They are a great way to fill you up without all breaking the diet. Make sure the veggies are steamed or baked with less fat and steer clear of the cheese, fatty, richer sauces.

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  • Alternate the alcohol with water.

    Another way we break the diet is through drinks, wether it be wine, creamy drinks or sodas. Alternate each alcoholic drink or rich drink with a glass of water and keep the calories in check that way.

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It is also super important to drink loads of water which will help with digestion and help to flush out the excess salt from all the rich foods.

Remember to keep your portions in moderation. Don’t just eat because it is in front of you. Listen to your body. Snack a little before hand so that you don’t arrive to the dinner insanely hungry and then then splurge and eat everything in side and finally, keep your water intake up.

lifting heavy vs bodyweight workouts

Sophia MCDermott Drysdale

I recently wrote an article that is yet to be published all about heavy lifting vs body weight workouts. Some people think that lifting heavy is the only way to build muscle and get those ‘gains’. but is it? I address things such as posture and motor neuron efficiency, Are the right muscles firing to perform the lift? I address the issue of long term and acute injury. I also discuss moving with mindfulness and how this can greatly increase muscular activity. Stay tuned for the article. I’ll let you know when it is published.

The Great Outdoors.

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While the weather is totally awesome right now get outside as much as you can. Enjoy the fresh air and get some sunlight. I recommend outdoor workouts and walks as much for your mind as well as your body. 30 minutes of natural sunlight every day gives you your daily dose of Vitamin D. Getting outside is also a great way to break up the monotony of sitting in a office all day. Get out for a walk, do some stretches, breath. You’ll feel, refreshed with more vitality.

Get creative with workouts outdoors too. There are so many things you can do with just your body weight such as burpees, push ups, ab work. Find a park bench and do step ups, dips and lunges. Grab a jump rope, do some sprints. The options are endless. Your mind and body will thank you for it.