I am launching my 7 day meal plan - Spring into Summer bodyFIT guide were I will be sharing with you my recipes and all the meals and snacks I eat on a daily basis. What do you think of this photo? I wanted to pormote the whole spring theme with the blooming flowers.
I will be teaching a co ed seminar on Saturday April 29 and a women's workshop on Sunday April 30 at Clarke's University of Martial Arts in Oregon. I believe that each the seminar is $65 and the workshop is $50. For those ladies who would like to attend both you receive a discount and pay $100. I do highly recommend the ladies to attend the women's workshop since I will be showing techniques that are better suited for women that allow us to use our strengths such as mobility and flexibility. Jump onto the events page and contact Prof. Ryan Clarke to book your spot!!! https://www.facebook.com/events/1778604115791126/
I am so excited to be sharing with you more of my recipes in my 7 day meal plan. My e book 'Spring into Summer, SophiaFIT Body Guide' with be released on May 1st but will be available for pre order soon! All the recipes are my own and what I eat on a weekly basis!!! If you want to stay lean but have the energy to train, this is how you should be eating. Stay tuned!
Keeping in theme with last weeks blog post on Protein! I thought I’d provide you guys with a little insight into the world of protein powders!
What are Protein Powders?
Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:
Along with the raw form of protein, many company fortify their products with vitamins, minerals, greens, additional fats, grains, fibre and/or thickeners. So although protein powders come directly from whole food sources, they’re not whole foods themselves.
For Vegetarians and vegans, rice and pea isolate proteins are powerful on their own. But mixed together, they're the first vegetarian protein that can compete with animal-derived proteins and meet the demands of hard-training athletes!
Next question! Why would I want to use a protein powder?
Regardless of your individual goals, its important that you get enough protein in your diet and protein powders can be very helpful if you aren’t getting enough from whole food!
As the protein market has exploded with an array of brands, values and ingredients! Here is a list outlining the strengths and weakness.
Just remember you get what you pay for so by choosing the “cheap” protein powder you most likely buying into a product with higher amounts of lactose, fat, filllers etc..
Ps. Pre Order of My Spring into Summer 7 Day Meal Plan is available now! Click here to secure your copy!
Who's ready to do my next 5 Day Challenge? It start Monday April 24! This one is all about the mental aspects of health and fitness. Over 5 days we will work on: goal setting, positive affirmations, meditation, tools etc for motivation and inspiration and of course self love - making sure you put you first. Jump onto FB and add yourself and your girlfriends, mothers and sister to the group called 'Sophia's 5 Day Challenge'!
Are you finding that you are eating breakfast, ensuring you have balanced meals and snacks throughout the day but you are still hit with mid-afternoon munchies and late night cravings??
Well, I can give you some insight into why this happens! Protein rich foods take longer to leave the stomach, therefore keeping you fuller for longer! Protein also keeps your blood sugar level steady, which prevents the sudden spikes in hunger that occur after dramatic drops in blood sugar. And since the body requires more energy to digest the nutrient compared to fats or carbohydrates you will burn more calories! Yes eating protein with each meal may help you stay full protein it is particularly important at breakfast!
Yes making protein the focus of your morning meal can take more time than slathering nut butter on toast or microwaving oatmeal but trust me it it is worth the effort! Planning is key to ensure that lack of time doesn’t become the reason behind you falling back into old patterns. You can easily overcome this by making up extra beans, vegetables or hard boiled eggs early in the week so that you have foods ready to go when you are pressed for time.
Keep the smoothie, but decrease the fruit and any sweeteners. Add nut butter, low-fat cottage cheese or almond meal to increase the protein.
Eat more eggs. Why not bulk up the protein and the serving size by adding in some egg whites.
Add beans. Whether it be black, pinto or chickpeas – beans add both lean protein and fiber. Add vegetables. Replace your grain-based complex carbs like toast and bagels with sautéed spinach, roasted cauliflower or stir-fried peppers and onions. Try adding a handful of spinach or other leafy greens to your morning smoothie!
1/3 cup of quinoa
¾ cup of plain low fat greek yogurt
¼ cup of blueberries ( or raspberries/blackberries/strawberries)
Handful of walnuts
Teaspoon of cinnamon
Teaspoon of pure vanilla exact
Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, pure vanilla extract and teaspoon of cinnamon. Using 1/4 cup blueberries and walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass.
2 Eggs
½ cup of sliced mushrooms
½ tomato, chopped
½ cup of spinach
Combine eggs and beat lightly. Using a cooking spray, cook eggs in non-stick pan. Add mushrooms, tomatoes and spinach in the center of omelet. Cook until eggs are set and fold over.
2 fresh eggs
2 ounces wild smoked salmon (roughly 2 thin slices)
1/2 cup rocket
1/4 avocado, diced
Squeeze of fresh lemon
Pinch of freshly ground pepper
Heat a teaspoon of coconut oil over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper. Once your eggs are fully cooked, slide them into your bowl, and Enjoy!
Last weekend was a huge week. I had a blast in Philly teaching at World Class Martial Arts academy where Leeann teaches who is the founder of the women's BJJ empowerment group Josei Heishi JiuJitsu. Because of Leeann's amazing network the turnout was great.!
My co ed seminar on Saturday
On the Saturday March 11 I taught a co ed seminar. One again it is so great to see so many progressive guys attending who are open minded. This was the 1st co- ed seminar in 16 years that was taught by a woman. I am really excited to be the 1st lady teching it! There were a total of 6 black belts on the mat which is such an honour.
My women's workshop on the Sunday
On SUnday March 12 I taught women's workshops where we problems solved and I answered questions. I also taught mobility and movement from on top which is helpful for anyone lighter.
Leeaan recieved her purple belt!!!
Black belt babes ;)
https://www.wholelifechallenge.com/mexican-style-chicken-salad/
Check out my recipe here that was recently published in Whole LIfe Challenge Magazine. This is one of my favourite salads since it is a complete meal with protein, carbs and fats. Enjoy!!!
