I have been travelling to teach so it's been a few days since I have trained. Making the right food choices while I am on the road, at the airport eating out etc is what keeps me in check. The secret is to ALWAYS have healthy food handy. I never head off to an airport without my hard boiled eggs and a banana. While I am on the road I will grab a salad and a KIND bar with no added sugar.
When eating out I make sure to have a salad of some fish and vegetables. Easy of the dressings and sauces and I stop eating when I am feeling full.
There are so many ways to spruce up a salad. Make your staple greens, whether it be kale or various sorts of lettuce but you can add so much flavour to salads by adding some blue cheese, or goats cheese, cranberries, onion, shallots, nuts and in this case some dried apple chips. This gives the salads some texture too.
Serve with a piece of fruit or some baked sweet potato and this is a perfect meal with protein from the chicken, greens, good fats from nuts and an olive oil/balsamic dressing and carbs from the fruit or sweet potato.
This past week I just returned from teaching some seminars in Michigan and CHicago. It was a really great experience to connect and train with my old training partner and to meet some new people. My seminar in Michigan was rewarding because I was able to help guild some young ones, whereby I feel it is so important that they see a female leading and teaching.
Being a female role model to the little ones is so important.
My seminar in Michigan was particularly rewarding since there was a big turn out and most of the students were men. Hats off to those progressive, open minded dudes out there who see the benefits of learning from a women. For all those ladies who are teaching, refereeing, running academies, running BJJ groups etc, this is a big step for such a profoundly male dominated sport. I am proud to be a part of the movement of empowered women in BJJ paving the way. #girlpower
There are so many aspects to health. We need to fuel our bodies properly for optimal health and we need to move it every day - whether it be on the mat in BJJ class or going for a brisk walk. But one factor that is often overlooked is the amount of time we spend outside in the fresh air getting our daily dose of vitamin D. Vitamin D is considered by some to be the most important vitamin out there. It is responsible for so many things including the regulation of other minerals such as calcium, magnesium and phosphorus which are essential for strong bones among other things. Vitamin D has also been shown to help regulate blood glucose levels (good for insulin management) and it is good for mental health. Regardless, getting sunlight is essential for mental health. So even though it is still cold in some places, try your best to get out and get at least 15 minutes per day of natural sunlight to enjoy the myriad of benefits.
So simple, so yummy. Banana and strawberry smoothie with 300ml almond milk and 2 tsp chia seeds. A great snack or breakfast on the go with some hard boiled eggs. The hard boiled eggs are conveneint and provide the protein and fats you need while to smoothie provides the carbs, I have loads more recipes in my nutrition e book or my personalized plans.
For quite a while I have been looking for a good supplement brand that will give me all the antioxidants, enzymes, vitamins and mineral I need as an athlete, a mother, a business woman and someone who travels all the time. I discovered Juice Plus+ and I love this brand because the product is all natural .. literally vine ripened, freeze dried fruit and veggies in a capsule. They are not like the usual synthetic vitamins that just go out in your pee. I have not gotten sick since taking these. My daughters take the gummies. If you are an athlete or are a bit stressed or everworked then these might be perfect for you.
Here is the link if you want to have a bit more of a look. https://sophiadrysdale.squarespace.com/new-page/ I recommend the Orchid, Garden, Vineyard blend but you can also go for the the Orchid, Garden blend that is only $44. Cheaper than most normal vitamins.
I am back from teaching my LIfestyle Camp and it was the best experience ever! I had the chance to meet and connect with more amazing women from all over the world. The camp was held at 2 resort style houses right near the beach. The ladies could relax by the pool, go to the beach or chill at the house in between the workshops and classes.
Sunrise yoga
The day started off with sunrise yoga taught by the amazing Jasmine Bienvenue where the ladies performed on the beach followed by breakfast and then BJJ training.
I am teaching class and demonstrating on fellow black belt Christina Barry
The guest instructor was Gezary Matuda who is beautiful inside and out.
The ladies at the camp could chill at the beach in the afternoon
The evening workshops were help by me and Tina West who is a holistic practitioner. Together we encompassed the physical, mental and emotional aspects of health and fitness which is all so important for overall balance.
The ladies repping SophiaFIT
One of the workshops. A strength and conditioning session
The best thing about the camp were the lifelong frinedships made
I would like to say a big thankyou to all the sponsors who provided awesome gifts to the goody bags. FujiSports, Monkey Tape, Defense Soap, Pulse Skin Care Co, Juice Plus+ & Fortitude Wellbeing Center.
If you want a bit of a treat but a healthier alternative to real pancakes, this might do the trick. This low fat, high protein, low sugar and wheat free (gluten free) recipe is all kosher (for your health.) In this recipe I use egg whites to keep the fat content low for those who are dieting for tournaments etc, but you can use real eggs also. I I use coconut flour instead of wheat flour, greek yogurt instead of cream and only a dash of natural maple syrup to sweeten things up a bit. Serve this banana and strawberries and it is a delicious (and not so naughty) treat.
For those on a mega super diet of who are cutting weight then try adding grapefruit instead of a banana to keep the carbs lower.
Recipe: (makes 1 pancake)
2 tsp coconut flour
3-4 egg whites
1 tbsp almond or coconut milk
1 tbsp greek yogurt (it makes it fluffy)
1 cup of strawberries
1 banana
1 tbsp greek yogurt (optional)
1 tbsp maple syrup
Method:
Mix all pancake ingredients together. Coat pan with coconut oil. Add pancake mixture to pan and cook on medium heat fr a few minutes. flip when lightly browned. Serve with strawberries, a dollop of greek yogurt maple syrup.
