I am so happy to announce that my Lifestyle camp to be held in February is sold out!!!! I can't wait to get to Sarasota, Florida and do some BJJ, hit the beach and hang with all the amazing ladies who are coming to the camp. Ladies from all over the world are attending. This should be epic.
To celebrate the new year and to make sure you all keep motivated I am including a FREE home workout video. In this video I take you through a 25 minute full body workout that helps keep you fit, toned and strong.
This is a deal that can't be missed!
This book covers the 4 aspects - the HOW, WHAT, WHEN and WHY'S to eat for weight loss.
You will also learn about:
- The basics of nutrition,
-how the body works and the dangers of cutting calories.
There are over 35 delicious recipes that are simple to make and the meal plan is so easy and straightforward to use that you can't go wrong.
My intention is to share with you my journey with nutrition so that it empowers you with knowledge about food and health so that you can make informed life long choices to be in the best shape of your life.
Please email me to recieve your discount coupon code that gives you 20% off! Sophia@SophiaFIT.com
During the holiday season a lot of you are travelling. Whether you are driving or flying the best way to battle the travel fatigue is to drink lots of water. If you are flying I have found that this helps with battling times zones, swelling, fatigue and jet lag, especially if you are on long international flights. I know it might be a pain in the butt to always be going to the toilet but you will feel so much better for keeping your body hydrated throughout your journey. When ever I am travelling I take a full 1.5L bottle with me and drink it all!!!
Also while to weather is cold (for those in the northern hemisphere) you may not feel like drinking lots of water.. but believe me your body needs it, as always. So carry a bottle of water around with you and aim to drink about 3L per day.
Happy holidays!
Who said salads are boring? Arugula, avocado, roasted sweet potato and pumpkin, dried cranberries, goat's cheese, and walnuts. For the dressing: olive oil, balsamic vinegar, salt and pepper. I also add a dash or maple syrup or honey to bring out the sweetness which compliments the goat's cheese an the nuts really well.
Pair this with a piecce of grilled chicken or salmon and it is the perfetctly balanced meal with your fats, proteins and carbs.
I am gearing up for a New Year special. If any of you have wanted to order my nutrition e book I am including a free workout!!! I take you through a 25 minute workout to get your whole body sculpted and strong. I am releasing it soon!!! My book covers all the basics of healthy eating and eating for weight loss while my workout will keep you fit and toned. A perfect combination to start off the new year!!!
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!
Source: Muscle & Fit
