Tasty Treats made healthier

Sophia McDermott Drysdale FIT

We can all enjoy some tasty treats. Over the years I have found ways to make not so  healthy food, much healthier by replacing some ingredients with healthier options, eliminating some ingredients that aren't necessary and changing the way food is cooked. 

So here is my healthier version of french toast. Firstly I use sprouted grain ezekiel bread that  is bursting with  so much more nutrients than normal processed white wheat bread that has zero nutrients. Secondly I cut out more of the not so good ingredients. This recipe is so simple and so easy.  Here's how.

French Toast with Summer  Fruit. (serves 2)

2 slices of sprouted ezekiel bread

1/3 cup of sweetened almond milk

1 egg

1/3 tsp vanilla essence

1 tsp coconut oil (for cooking)

2 cups of chopped fresh summer  fruit such as mixed berries, banana or mango

powdered sugar (optional)

Mix the egg with  almond milk and vanilla essence. Soak the bread in the mixture and add to a pan coated with coconut oil. Cook the toast on one side on medium heat for about 3 minutes and then flip cooking the other side for about 3 minutes.  Repeat with the other slice of bread. Chop up the fruit and serve on top of the toast and serve with a tiny sprinkle of powdered sugar. 

Feminine Strength

Sophia MCDermott Drysdale FIT

Completely UNapologetic for being a chick with muscles! 💪 Believe it or not in my teens and early 20's I didn't wear shorts because I was so self conscious about how muscular my legs were. I'd cover my arms too. Now I have reached a point where I embrace it all because my body is forged from a lifetime of doing sports that I love and training damn hard. I don't aspire to be like those skinny waif models. I aspire to be strong, capable, athletic and feminine. And they do all go together.

Fitness Motivation

Sophia MCDermott Drysdale FIT

I am here to guide you and share my knowledge. But I can't physically be there to stop you from putting that slice of pizza in your mouth. Peeps, with my personalized diets, the guidance and encouragement comes from me but the drive, will power, motivation and discipline comes from you. I have very limited openings for Feb. Hit me up if you would like some info about my personalized plans. Sophia@sophiaFIT.com


Resistance Training

Tell me this. Why is it that the one type of training that is proven to considerable burn more calories, tone and strengthen your body and make you look hot?!

The fear of “bulking up” has been keeping many women out of the weights room! When in actual fact, us girls should be embracing dumbbells and body weight training.

Resistance Training is another name for exercising your muscles using an opposing force i.e. dumb bells or resistance bands. The benefits that coincide with resistance training will surprise you! Lifting weights improve your bone density, joint mobility and body composition, not to mention that daily tasks such as lugging groceries, carrying kids around and climbing stairs become easier! And the benefits don’t end there!! Physical strength creates and enhances mental strength meaning that each time you finish a weight training session you are going to feel like you could take on the world!!

To help kick start your love of resistance training, here is quick workout to work that BOOTY!


1 Minute Kneeling Leg Lifts (right)
30 Seconds Kneeling Leg Lift Pulses (right)
1 Minute Kneeling Leg Lifts (left)
30 Seconds Kneeling Leg Lift Pulses (left)
1 Minute Squats
30 Seconds Static Squat Hold
30 Seconds Squat Jumps

Repeat 3 times and feel that BURRRNNN!

Let’s work together to quash this stigma about weight training. Feminine strength is all about being strong on the inside as well as being strong on the outside. Trainers and professionals everywhere should be spreading the news about the myriad of benefits that resistance training has to offer so that all women are keeping healthy, happy, safe and strong.

Is eating less and doing more the key to long term fat loss?

I eat more than most...  have learned that starving yourself is not the way for long term fat loss or for health

I eat more than most...  have learned that starving yourself is not the way for long term fat loss or for health

There is a reason why the weight loss industry is a billion dollar industry. People will try almost everything to lose those stubborn last 5 pounds. Thermogenics, diet pills, grapefruit diets, ketogenic diets, skipping meals, you name it....  And to top it off there are a lot of frauds out there who are capitalizing on this, making their millions but misinforming the masses. 

the main theme that runs throughout all of these diets,  is restriction or cutting out a food group. None of this is healthy. To top it off, as a trainer I was taught the very simplistic notion that input vs output is the key to weight loss. Basically we must burn off more than we eat. This idea may work for someone who has not spent years yo-yo dieting and has literally destroyed their metabolism, but for most of us, especially women we know that just isn't true. It is due to years of calorie restriction and more exercise that most of us are in this situation in the first place!!! If a client comes my way who has spent years dieting and destroying her metabolism do you think it would be wise of me to tell  her to eat even less and spend another 30 mins per day on the treadmill? I think not. 


Long term calorie restrictioin or dieting causes the metabolism to slow down, which is the rate at which the body burns calories for energy. Instead of using up the fuel for all bodily functions, it stores the calories since it thinks it is starving and wants to save every last calorie for survival. 


We need to shift the idea that eating less is conducive to weight loss. In reality, eating for weight loss is all about changing the way we eat so that your body can deal with the calories in a way that is hormonally conducive to fat loss. Basically we need to eat in a way that enables our calories to be utilized for energy rather than stored. 

There are a few factors involved and WHAT you eat is only one of them... When you eat, how much you eat, sleep, and water intake all make up  the recipe for eating for fat loss. 

Here are a few tips to get you on the right path:

1/ Eat regularly: to keep your metabolism elevated and burning fuel the entire time.

2/ Eat a big breakfast: Eat breakfast like a Queen and dinner like a pauper. Start the day off with a good hearty meal. This is creates the benchmark on what rate your body will be burning your fuel for energy throughout the day.

3/ Pile your plate high with greens: The enzymes which are responsible for every biological function in the body are derived mostly from the raw veggies we consume.  Eating loads of salads will fill you up on nutrient rich foods. 

4/Drink plenty of water: Water is necessary for proper digestion and to filter toxins from the body. 

I am writing a series for the magazine Whole Life Challenge. Stay tuned for the Full info. If you would like to receive more health, fitness and nutrition tips please subscribe to receive my weekly newsletters :




My Next 5 day challenge starts November 7th

Sophia McDermott Drysdale FIT

My next 5 day Challenge starts on November 7th! 5 days of 5 workouts to lose weight, tone up and get fit! Invite your sisters, girlfriends and mums and let's get as many amazing ladies as possible to do this together! Jump on to Facebook to join the group and add your friend's name also!   https://www.facebook.com/groups/248316812183450/