I recently finished up some more filming today for my next article for Breaking Muscle. I am writing about divorce and the 7 stages of grieving. This article is about and creating ways to channel all the emotions in a positive way. When we are in a state of shock or disbelief them we may need help with motivation. When are are feeling angry then we may need a physical outlet for that anger and aggression. My series on divorce are about building awareness on the topic which is still a bit taboo. But the reality is that the heart breaking event f a divorce is something that 50% of is experience. If there is more awarenss about this, then there will be better coping strategies and more support networks available. This should be an interesting read. Stay tuned.
Sarasota Beach, where the lifestyle camp will be held
Who is the lucky lady who is going to snap up this last spot for the lifestyle camp. I am so excited that this camp is going to be a full house!!!. For those who would still like the opportunity to train, to enjoy healthy meals and to be able to participate in the other activities and workshops the 'local package' and the 'bjj package' is still available.
Email me for details: Sophia@sophiaFIT.com. To view all that the camp entails check out the link and download the PDF. http://www.sophiafit.com/lifestyle-camps/
Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy it needs to workout and train hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!
This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.
Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!
Have a read of my article just published in Whole Life Challenge magazine. I discuss the effect that food has on our bodies in a hormonal/chemical way and how this can program out bodies to store our calories or to utilize them. If we eat all of the wrong types of food, regardless of the overall calories content it can signal our body to store continuously. This means that our cells can become starved of nutrients because everything is being converted as fat. Conversely if we eat certain foods and in the right combination this will signal our bodies to utilize the fuel for energy. For overall health and weight loss what you eat and how you you eat is as important as how much you eat. Read on to find out why. https://www.wholelifechallenge.com/what-you-need-to-know-about-your-bodys-hormonal-response-to-food/
I am taking on my personalised clients for the month of December. If you would like some motivation, guidance or accountability send me an email at Sophia@SophiaFIT. My programs are about lifestyle since weight loss is about so many more factors other than just the eating part. I ook into your sleep and workouts and work situation etc and make sure that you are doing all the right things to get where you want to be on your health and fitness journey.
Being in the shape you want and feeling great is about creating a healthy lifestyle.
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!
BOOTY BLASTER
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.
The Early Bird special for my lifestyle camp in Florida is almost over!!! The special expires at the end of this month. So if this camp is something that you want to do, get in touch with me or book your spot to ensure the discounted rate. This camp is perfect if you would like to escape the Winter blues and hang out at a beach front mansion, learn BJJ from the lovely Gezary Matuda and myself and have the opportunity to experience health eating, meditation, body/mind/sol healing and yoga. So far ladies from all around the world, of all ranks, from all different schools have registered!. I am sooooo excited to be part of this sisterhood that unites us all, regardless of where we are from. This camp will be epic! Thank you to or sponsors who will be providing their awesome products in your goodie bags on arrival: Fuji Sports, Pulse Skincare Co, Monkey Tape, Fortitude Wellbeing, Defense Soap and other local companies also.
Click the 'download' botton on this link for more info: https://sophiadrysdale.squarespace.com/lifestyle-camps/ Join my Facebook group all about my camps and seminars here: https://www.facebook.com/groups/1735578096676542/
Freshly squeezed juices are one of the best way to cleanse and detox your body.
For those who are following my cleanse in my newsletter to help flush systems after the delicious Thanksgiving meal, the recipe for my cleansing veggie juice is below. But firstly it is important to know that you must use a what's known as a masticating juicer that extracts the juice by pressing and crushing and squeezing as opposed to the more traditional centrifugal juicers. Centrifugal juicers operate with fast spinning blades which essentially chop up the veggies into tiny little pieces. This as well as the heat generated from the fast spinning blades kills the enzymes which are vital for our health and digestion. I spent almost $300 on a good juicer, one from Omega Nutrition and it is worth it. Invest is a good juicer and make sure that you are getting all the enzymes, antioxidants, vitamins and minerals from your juice!.
