My 2nd 5 Day Challenge that took place the other week was a huge success. I was so happy that people were all participating together and doing the workouts. I released a video workout a day where the lovely ladies who joined the group could enjoy the workouts in the comfort of their own home when it suited them but with the support and encouragement of the who group. Some participants chose to prep their meals and share them with the group also.
All up I am happy that this challenge could motivate people to lead healthier, happier lifestyles.
The lifestyle camp I am hosting in Florida is all about mind, body and soul (and BJJ of course). The lovely Tina West who is a blue belt from Melbourne Australia and a Holistic facilitator will be covering some mind/soul aspects for the camp. She will be offering: -Mediations -Vibrational (frequency) Sound therapy -Inner Warrior Workshop. Tina is also available for 1 on 1 sessions. Please send her a message if you would like to book a session with her. For any of you who are interested the camp please add yourself to the group where you'll see the event with all the info. https://www.facebook.com/groups/1735578096676542/ Spots are selling fast so pelse jump on this is is something you think you want to do!
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.
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.
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).
