Last week I had a photoshoot for Blessed Bodywear. These guys make the BEST leggings. The ones I am wearing are the mid calf squat pants and they are available in a bunch of colours. They honestly feel like a second skin. If any of you would like to purchase a pair please go to: http://www.belezabrazilstore.com/#_a_SophiaFit In order to get free shipping please type the code: SophiaFIT on checkout!.
The second of my 5 Day Challenge is taking place right now. I am so happy to announce that over 550 ladies who are keen to learn more about health and fitness are doing the workouts and sharing their meals in the group. There is a workout for each day of the challenge and each workout focuses on a different aspect of fitness and different muscle groups. It is not too late to join. All the videos are available. Click here to add yourself to the group! https://www.facebook.com/groups/248316812183450/
Here is a quick and easy recipe for my favourite smoothie. If you want a little bit of a sugar hit after training, this is perfect. It is also ideal when paired with a couple of eggs for breakfast which will give you a balanced meal of protein (eggs) fats (eggs) and carbs (smoothie). I always use almond milk or coconut milk. The only dairy I use is unsweetened greek yogurt. That is because the live active cultures are so good for your gut health which helps keep your immune system strong. .
- 1 cup of almond milk
- 1/2 banana
- 1 cup of strawberries
- 1 tbsp chia seeds
For the smoothie add banana, strawberries and chia seeds to the almond milk. Blend thoroughly.
Such a great group of ladies.
I had the most amazing time in Florida. I held two seminars. One was a women's only and the other was co ed. the co ed seminar had 6 other black belts on the mat. Is is so amazing to see the open minded progressive guys, coming along to these events and supporting women in the sport. Thank you Katrina for putting this all together.
The ladies had me sign their flyers!!!
The co ed seminar
For those who don't know me, I am a mum of two. I have a 3 and a 5 year old. With the right exercise and diet anything is possible. My next 5 Day Challenge starts on MOnday November 7th. I will be releasing 5 videos that guide you on safe and effective ways to workout for fat loss, toning up and for fitness. https://www.facebook.com/groups/248316812183450/ .I am looking forward to the workouts challenge next week and I will be available for guidance along the way. Add your name to the group and add your friends too!!!
We all know that eating pizza are bad and eating apples are good right? Aside from the calorie content, the foods we eat have a hormonal effect on our bodies and will program our bodies to either burn our fuel for energy or to store it.
Some of you may be familiar with the glycemic index. It is a value given to carbohydrates based at the rate at which they are broken down by the body and released into the bloodstream as glucose. If you eat carbohydrates that have a high glycemic index they are broken down rapidly by the body and cause a spike in blood sugar levels. Your body responds with a surge of insulin to lower the blood sugar levels and it shuttles the excess glucose to be stored. That is why when you eat a lot of processed high carb meals such as pasta, bread, cakes etc it is a recipe for weight gain because hormonally your body is geared to store, store and store!!!
Don't get me wrong, I am all for carbohydrates. As athlete we need carbs for energy to train but it is they TYPE of carbs you choose as well as other food you eat in combination with the carbs. Opt for unprocessed grains like quinoa and other ancient grains as well as fruits and fruits and veggies. The glycemic index of carbs can be altered with the addition of proteins and fats. It is best to eat a balanced diet by consuming healthy carbs, protein, fat and together at every meal which allow your body to better utilize all you are eating for energy rather than programming your body to store.
A balanced meals with carbs, protein and fats
Here is an example of an idea meals with a balance of carbs (corn, beans and greens), protein (chicken) and fat (avocado and olive oil dressing).
Siesta Key beach, relaxing after yoga & BJJ
I started these 'Lifestyle Camps' so that hard working ladies who bust their butts in the workforce, being mothers and basically juggling it all could have an experience where they were looked after and could get a much needed break. I wanted these camps to be an opportunity for BJJ ladies to stop and to just focus entirely on themselves and to connect with other amazing, like minded women.
So far this year all my Lifestyle Camps have been so much fun and I would like to expand these camps to be able to provide this opportunity for more women and make it a time that you gals will never forget. The next camp I am working on is set to be held on February 13th - 17th in Siesta Key, Sarasota Florida - which quite seriously is magical. We will all be staying at 2 mansions minutes walk from the beach, doing jiu jitsu every day and shaking off the Winter blues. I know that after a few months of the cold weather, heading to Florida to hang at the beach and enjoy the sunshine will be paradise.
The focus of this camp will be geared a little more towards overall lifestyle hence the camp will also include:
- BJJ sessions
- Yoga session
- Meditation sessions.
- On site masseuses.
- Showbags with cool BJJ gear and discount coupons.
- All meals provided and from my nutrition e book.
The camp will also be packed with loads of other additional activities.
SPECIAL GUEST BLACK BELT:
I am arranging a special guest female black belt instructor to teach alongside me.
WARRIOR WITHIN WORKSHOPS:
I have a special guest who will be conducting a 'Warrior Within' Workshop that is especially useful for those who need some more confidence in themselves on their training journey or who are competing.
NUTRITION SEMINAR
I will also be hosting a nutrition seminar to help shed some light about about healthy eating, safe weight cutting and eating for performance.
EXTRA ACTIVITIES AT THE BEACH:
I believe there is the option to go do some watersports at the beach also. Stay tuned for details.
I am opening up this camp to 20- 30 ladies. If you think this is something that interests you, please send me a quick email to sophia@sophiafit.com. I will be offering a DISCOUNT for those who register early. From the feedback I have received already, this might sell out fast, so please email if you want to be a part of this!
One of the houses at Siesta Key. waterfront pool view.
I have been working with my editor on my workout videos for my 5 day challenge which starts in a little over 2 weeks. I am really excited! Here are a few snap shots of my 'Butt Blast' workout. The 5 workouts that I am sharing in the group all have a different focus so each workout is unique and overall, at the end of the gives a great full body workout. Join the Facebook group if you haven't yet and add your girlfriend's names also.
