I am hosting a women's Pan Am training camp

I am excited to be teaching a women's only training camp for the Pan Ams. This is a great opportunity to train and roll with other women since we compete with women. The sessions starting on March 5 untilMarch 12 will include techniques, drilling, timed rounds, conditioning and nutrition- eating for optimum performance and eating to make weight. This is open to any lady who wants to get her groove on in Las Vegas no matter what belt, team, patch, age or rank.
It should be fun!!! Please email me for details. Spots are limited.

A great chance to connect and to train with other talented ladies!

The Compound Effect- How your daily choices have a profound effect over time

The compound effect. Do your daily choices lead you little by little towards your goals or the life you want to lead? Are you where you are at in life because of the decisions you made or  because of the decisions you should have made but didn't?

We look at people who have 'made it' who are millionaires or multiple time world champions or totally zen and at peace, or have the perfect body or whatever it may be.... and it is easy to misconstrue that it happened overnight or that they just 'got lucky.' I am telling you that (with the exception of the Kardashians and Paris Hilton, lol) almost everyone spends years working hard to achieve these levels of awesomeness. Each day these hard working, driven people get up an hour earlier to go to the gym, or each day they spend an extra 20 minutes drilling, or each day they make the time for some mindful meditation- and that is why they have succeeded. 

A lot of us start the year with our goals and we are very diligently working towards them for the first week or so....until life gets in the way. In my most recent newsletter I discussed in detail some strategies that can help keep you focused, however here are a few main ones to consider: 
-  Work backwards and set out your long term goals. Where do you want to be in 5 years time, 1 year's time, one month, time and one week time. 

- Break down your goals day by day. This way you can set realistic and achievable goals.
This is actually where it all happens. This is how the COMPOUND EFFECT comes into play by actively making daily choices and decisions. If your goal is to lose the 20 pounds then are you going to opt for mac and cheese tonight or chicken and veggies?  

- Grab a diary and put reminder and motivational  notes around the house or the workplace where you can see them all the time.  

The COMPOUND EFFECT is so simple yet such an amazing formula to attain the life that you want. I believe that all your dreams can come true if you actively make it happen by making conscious choices that bring you closer to your goal at every moment.

Exercises to tighten and strengthen the glutes, core and hips after childbirth.

Here is a sneak peak of an article I wrote for Breaking Muscle Magazine about rehabilitating the hips, core and glutes after having a baby. These exercises are essential for every mother to do after giving birth to ensure the muscles are correctly tightened and strengthened to ensure a proper functioning body and balanced muscles. 

Many mothers experience back pain and pelvic pain and have a gap in between their abs known as Diastasis Recti. These exercises will help heal the pelvis, strengthen the glutes, stretch out the lower back that has been compressed for so long due to the forward pelvic tilt and tighten the abs. 

Twisting from side to side with a ball in the knees works the adductors and core and is a good stretch for the the lower back.

Arm and leg extensions work the core for balancing as well as the hamstrings, glutes, upper back and rear delts.

Whole Life Challenge, Sweet potato mash recipe

Check out my recipe that was published in Whole Life Challenge Magazine! The article talks about the best times to eat carbs so that there is less likelihood of them ending up on your hips and thighs. Sweet potato one of my preferred complex carbs since it is a vegetable with loads of antioxidants and other goodies. 

https://www.wholelifechallenge.com/sweet-potato-bacon-mash/

Sweet potato mash with a little bacon. - A healthy treat after a hard training session

Interview with BellaFit magazine

Here is a fun interview that I did with BellaFit magazine all about my Australian tour. I left in November last year for an entire month of touring and teaching jiu jitsu, self defense and nutrition. I met so many amazing people and had such a great time. 

Thanks BellaFit for bringing awareness to women's BJJ and self defense!  https://youtu.be/KYIlKOAohD4

Added to the list of BJJ Heroes!

Last week I was added to the BJJ Heroes list which is a database of BJJ fighters from  all around the world. I am pretty sure I am the only Australian to be part of this encyclopaedia for Jiu Jitsu athletes so it is a real honour.  Thank you bJJ Heroes! 

http://www.bjjheroes.com/bjj-fighters/sophia-mcdermott-drysdale

Last day to use your coupon for my new Nutrition e book!

I wanted to share with you a message I received last night from one of you amazing peeps who purchased my nutrition e book - Jennifer Zanotti Ori
"I felt you shared so much great information without going on to long. The delivery was straight and to the point and very easy for people to read through. 
People unfortunately don't always take the time or have the time to educate themselves on what they are truly eating and there is an overwhelming amount of resources that honestly makes it very easy for people to get confused on what to believe or not. 
I think the information is golden and especially loved that you included a section about labels and what ingredients are not good and can be disguised as sugar or chemicals...great knowledge. 
The recipes were great! And of course your personal story which so many people can relate to. It's not always just about weight, which we know will fall off when you are consistently fueling your body correctly, but overall health and realizing there are essentially so many poisons in all the processed foods today. 
I absolutely loved it! You are going to help so many more people because of this and everything you continue to do! You're a rockstar!"

Thank you so much Jennifer for sharing your views of the book with me. I really value everyone's feedback so PM me or write a note here and let me know what you think of the book.https://sophiadrysdale.squarespace.com/buy-nutrition-e-book/
Today is the last day to use your coupon so grab your copy while you can!

Bikini Bodies are made in the winter, not the summer.

A bikini body is a year long task. Blowing out in winter and crash dieting in summer is not the way to go.

Bikini bodies are made in the Winter, not the Summer so when it is Winter it doesn't mean you can curl up on the couch and pig out while telling yourself that you will eat clean and hit the gym when it gets warmer. And when Summer comes around that doesn't mean you go on a crash diet to squeeze into your bikini for that beach trip which is a week away. Yo- Yo dieting and crash dieting are seriously one of the most damaging and aging things you can do to your body. Here is why...

Dieting or moments of calorie restriction put your body under undue stress where your body  releases stress hormones which store fat more effectively. Skipping even one meal can put your body into a  fat storing state! Continued calorie restricted dieting causes your metabolic rate to slow down, which is the rate at which your body burns calories for energy. Instead of using up your fuel for all your biological functions, your body stores your calories since it thinks it is starving and wants to save every last calorie for survival.  So pigging out and then crash dieting will actually make you fatter in the long run. 

The only way to long term weight loss is consistent healthy meals over time that nourishes your body while allowing your body to safely release stored body fat, but knowing HOW to eat for weight loss can be difficult. It is all about knowing WHAT to eat, WHEN to eat, HOW much to eat and WHY.

For those of you who have not already purchased my nutrition e book, now is the time to do it since the discount coupon code is only available for another couple of days. My book uncovers the HOW, WHAT, WHEN and WHY of eating for weight loss so that you can make life long informed choices to be in the best shape that you can be.