Look at things from a perspective of health and you will make better choices

If you look at things from a perspective of health rather than a perspective of 'will this make me fat?' You will always make better choices. If you choose foods that are good for you because you want to be healthy then as time goes on you will continually make better choices and as a result your body will follow. You will lose weight, your skin will look better, you will have more energy. If you are an athlete, you will perform better and have better recovery.  

Eat for health and not for looks. That means eat as much fruit and vegetables as you can get your hands on. Eat whole foods. Stay away from processed carbs and processed meats with nitrates and drink plenty of water. 

Seminar tour in Colorado

I'll be doing a series of seminars in Colorado at the end of this month. If you are in or near the area please stop by. I focus on teaching movement and transitioning when on top, spider guard and or course i love my leg locks and toe holds!!!

The first seminar will be a co - ed seminar held at CSBJJ academy in Colorado Springs on Saturday January 28 at 12pm. 

My next seminar will be head at Rocky Mountain JJ. I will be teaching another co ed seminar and this one will be on the Sunday January 29 at 10.30am. 

My Final seminar will be held at Katharo Training Center and it will be a women's only workshop.  This will be held at 3pm on Sunday January 29. Here I will open it up to some Q&A about being a woman in a male dominated sport. 

follow my new instagram page! @sophia_fit_offical

I recently created a new instagram page. This one is dedicated to the health, fitness and nutrition aspect of SophiaFIT where I will be sharing my articles, recipes, workouts, inspiration and motivation posts. Please follow. @sophia_fit_offical https://www.instagram.com/sophia_fit_official/?hl=en

Lifestyle Camp is Sold out!

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. 

New Year Special!!! Nutrition e book and home video workout!

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

Drink loads of water when you are travelling

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 were boring?

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. 

New Years Special!!!

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!!!