As fitness professionals, we are keenly aware that women are routinely given mixed information about training during their pregnancy. Unfortunately, this is partly due to the remaining stigma whereby pregnancy is treated as if it is an illness and women are expected to rest all the time and never exert...". http://www.otpbooks.com/sophia-drysdale-training-pregnant-…/ This my second piece about training women while pregnant. In this article I list situations and conditions to look out for as well as exercises that are a big no-no. BUt this noes not mean to stop exercising!!! Exercise has a myriad of benefits for the mother and the developing baby, which will help throughout pregnancy and during her labor, birth and recovery. Exercise or training programs need to be modified accordingly, rather than being stopped altogether. So just because there are things we need to look out for, that doesn't mean that pregnant athletes should stop their training and doing what they love.
My article published in Breaking Muscle magazine discusses the myths about training for a six pack, or toned, flat abs. So many of us can get the definition on the upper portion but still have a little pooch on the lower belly. Check out my article where I demonstrate exercises that work the lower half of the abs too! http://breakingmuscle.com.au/au/strength-conditioning/5-exercises-for-fully-defined-ab-muscles
Demonstrating BJJ techniques with mackenzie Dern. Photo courtesy of Osu.
The Camp in Mexico was a huge success with 45 women on the mat. Ladies from Mexico, other South American countries such as Colombia and the USA attended to enjoy the experience of training with other women and learning from two black belt World Champs. Mackenzie and I took turns in demonstrating techniques and since this is the 3rd camp we have taught together, we quickly adopted our usual roles of me being the serious mamma bear and Mackenzie being the fun one full of games, laughs and surprises. Tgether we balance each other out.
Queens of the mat in Mexico.
Lola was also awarded her blue belt which is an awesome achievement considering she has a one year old baby. She is living proof that you can be a new mother but still make time to do the things you love.
Lola on receiving her blue belt.... Lots of tears of gratitude.
When not on the mat we had time to do some sightseeing and enjoy some Mexican food. Mexico is such a busy place, packed full of action.
Out and about in Mexico.
After the camp the ladies participated in a tournament where there were over 30 competitors!. This is quite a big deal for a women's only competition and it is a testament to how much this sport has grown and how it has progressed with help of leading ladies such as Itzel Bazua who organised this all.
For more updates on camps and events in Mexico, check out Itzels' organisation, Ma'at. She is hosting camps, tournament and bringing other black belts out on a regular basis to help grow the sport in her country.
Rachel earning her black belt and the Master World Championships
I am so happy to be a part of this movement of empowered women empowering women through jiu jitsu. My first stop a couple of weeks ago was Tennessee where I was the guest at the Girls Gone Gi Camp, an organisation that was founded by Pan Am and World Champ Rachel Morrison Casias who is a pocket rocket black belt who somehow survives pretty much on Pepsi??? lol
Izel Bazua: Mexico's highest ranked female and a pioneer for the sport with all her camps, competitions and refereeing.
My next stop was Mexico where I taught the camp alongside none other than Mackenzie Dern for the Ma'at Association founded by Itzel Bazua who is a brown belt, the highest rank in BJJ in Mexico who is an absolute pioneer for BJJ in her country and is making a big difference. Hats off to these ladies who are paving the way for women in BJJ and who are making a difference in the community. These ladies are providing opportunities for other women to learn and grow and are building the sisterhood that is getting stronger and stronger each year.
I trained throughout both my pregnancies which meant that I could get my pre baby body back sooner. Here I am at the beach with my second baby who was about 7 months old.
Many of us ladies will be a mum at some stage in our lives. But many of us are athletes too and if not we enjoy working out. Too often health professionals tell us that we can't exercise when pregnant since there are too many risks. I think today the problem is that pregnancy is treated like an illness and not like just another phase in a woman's life.
My article discusses all the changes that occur during pregnancy, everything from how the hormones affect us, to the structural changes and the development of the baby. Knowledge is the key and if we equip ourselves with knowledge then we can modify our training programs accordingly to still have an effect yet safe workout or training session. There is no need to stop. Our lives don't have to be on hold just because we are creating another inside us!
I was overwhelmed by the participation and response for my 5 Day Challenge that I held a couple of weeks ago. The focus for the first challenge was nutrition for weight loss where I shared with everyone inn the group a meal plan of 5 breakfasts, lunches, dinners and snacks. More that 100 amazing ladies participated and shared photos of their meals and their experiences with the group. Here are some of my favourite photos. Everyone felt more energetic, cleansed with flatter tummies. That is because this diet was free of all processed carbohydrates, and mostly grain free.
The next challenge will be workouts for weight loss. I plan to hold this around October. Stay tuned!!!!
I am doing a lot of traveling and teaching at the moment. It is so great to be able to meet so many amazing people and share the knowledge about all things BJJ, health, nutrition and empowerment.
I have two seminars in Northern California. Saturday JUly 16 in Oakland an Sunday July 17 in Rocklin. Send me an email at sophiadrysdalefitness@gmail.com if you would like to register. Not much time left!
Join my 5 day challenge in the 'Sophia's 5 day Challenge' FB group. The aim is to look and feel your best with my meal plans, recipes and nutritional guidance.
Today is the first day, but it is not too late. Sign up to the Facebook group 'Sophia's 5 day Challenge' and jump on my FB fan page Sophia Drysdale.
I am so excited that so many amazing ladies are taking part in this and I am just loving all the yummy photos of the food!. #SophiaFIT #bethestartofyourownlife
