health

Jiu Jitsu World Mag - How to avoid chronic dehydration in athletes

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Check out my latest article published in Jiu Jitsu World Mag. Here i discuss why so many of us BJJ athletes are susceptible to chronic dehydration and signs to look out for. Chronic dehydration affects everything, from your digestion, to recovery and performance. Also your pain management, all to do with inflammation. Did you know that as little as 1-2% of your body weight in water loss has serious negative implications on your performances and well being?

Read this article to check if you are dehydrated, how it happens and ways to fix it.

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!




My Home Video Workout Series is available!!!

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For those wanting a kick start on their New Year resolutions, my Home Workout Videos are 50% off for the new year! 
The coupon is LAUNCH50. Grab your vids while this launch code is available. 
These workouts are fun and inventive and they focus on all the different aspects of fitness to get you the body you want. Check out the workouts here and grab your copy.

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There are 7 workouts in total and each workout is unique. There is so much info jammed packed in these workouts that will keep you motivated and inspired to workout. And the best thing is you can do these workouts in the comfort of your own home. All you need is a mat and a pair of dumbbells! Enjoy and send me your feedback!


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WLC article, The benefits of body weight training

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Chck out my article just published on Whole Life Challenge. Here I list the most effective body weight exercises performed with focused attention and the benefits such as increased mobility and reduced risk of injury.

I guide you through an effective workout and recommend the best exercises to get the job done to keep you fit, strong and mobile.

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.

Fit Mums!

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One of my missions is to help spread the idea that just because you are a mum, that doesn’t mean that the sexy fit women before babies is a thing of the past. Motherhood is by far the most challenging thing you’ll ever do since it is never ending - but oh so rewarding. But it is so easy to put our kids first and leave ourselves to the last. Before we know it we are tired, out of shape and no longer doing the things that we enjoyed before babies. It is all about creating that balance. But most certainly, the most import factor is your health because if you don’t have your healthy, you don’t really have anything. No mater how busy us mums are…. we must make time for ourselves to have a workout a few times a week. Get out and go for a power walk, hit the gym or do one of my live workouts on twitch while bubba is bouncing in the bassinet. you can log into view my workouts here: www.twitch.tv/sophiafit We can do this and fin time for one hour in the day for US!!!!

Live workouts on Twitch TV

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Today I went live on twitch. I want to say a big thank you to those who tuned in for my 1st live workout!!! We actually made it to the number one spot for Sports and Fitness!!! 
I will be sharing a lot more on BJJ, fitness workouts, cooking and general health and fitness tips so stay tuned. 
For those who missed it, log in to www.twitch.tv and join me on my channel: SophiaFIT.