My NEW patches have arrived! You can purchase yours here and BE THE STAR OF YOUR OWN LIFE. Support this movement of empowering ourselves and others. The motto 'Be the star of your own life' is all about taking charge of your life, living out your dreams and doing what rings true to YOU. Buy your patch today for $10.00!!
Last Saturday, I had the privilege to be a guest instructor at Triton Fight Center in Broken Arrow, Oklahoma. It was so amazing to be teaching so many women. Thank you Girls in Gis for the opportunity and Triton Bjj for hosting us.
And most of all a huge thank you to the 150 Ladies who came! I feel very honoured to be able to share my knowledge and experience with such an inspiring group of women!
Already counting down until the next Girls in Gis Event in Las Vegas on August 27th! Stay tuned for more info!!
This weekend I will be teaching a Seminar in Seattle with multiple time World Champion Hannette Staack. We will each be teaching a seminar and womens workshop. This will be an epic event where you will not only learn heaps and of course have a great time! There is loads going on that has been organised by Grapplin' Gals!
Book your spot HERE! The event is with Grapplin' Gals and you can find them on FB HERE!
Look forward to seeing you all there!
Many of my clients are busy career people who have jobs that involve quite a lot of travel. So as you can imagine the question I get asked a lot is 'What do I eat when I am travelling?' This spurred me on to write this article which was recently published in Whole Life Challenge Magazine. Here I list the worst to best places to eat and what they have to offer, ranging from gas stations to restaurants at the airport. For those who travel, this is really informative. You can read the whole article here:
https://www.wholelifechallenge.com/how-to-keep-eating-healthy-when-you-travel/
I wrote this next article also published in Whole Life Challenge Magazine because many of my clients do not know how to make healthy choices when eating out. I was finding that during the work week their diets were good since they stuck to their programs. But during the weekends while eating out, they blew their diets because of a plethora of bad choices such as too much alcohol, breads, dips and and other starters loaded with calories. Then there was the mains, and of course desserts. And then there was also the factor of portion control.
This article is pretty much a step by step guide as to eating out with a list of food to avoid and food to enjoy. You can read the whole article here:
https://www.wholelifechallenge.com/how-to-order-healthy-food-when-youre-at-a-restaurant/
Turmeric may be one of the most effective nutritional supplement due to its major benefits on not only on your body but on your brain! Turmeric really is a superhero spice! It contains a wide range of antioxidant, antiviral, antibacterial, anti-fungal and anti-inflammatory properties! To add the to the list of benefits, it is also loaded with many nutrients such as protein, dietary fibre, Vitamin C, Vitamin E, Vitamin K, Sodium, Potassium, calcium, iron, magnesium and zinc! And it has been found from over 6000 + studies that when turmeric is compared to conventional medicine its benefits EQUAL that of many pharmaceutical medications!!
As well as all the benefits above it has been found that a particular component of turmeric has the ability to prevent premature aging, reduce depression, manage arthritis and blood sugar!! How amazing is Turmeric!
Turmeric is one of those spices that can really be added to any meal, breakfast through to dessert! To help you with including Turmeric into your day I have included a few yummy recipes below. This shows you how simple it is to add extra nutritional value to each and every meal!
1 cup of coconut water
½ a teaspoon of turmeric (fresh or dried)
½ a teaspoon of ginger
Juice of a lemon
½ teaspoon of sea salt
½ teaspoon of cayenne pepper or ground chilli (optional - for an extra ZING)
1 teaspoon of honey (optional)
Place ingredients in a blender and give it whirl. Add lemon juice, sea salt and honey to taste!
2 cups fresh kale
2 cups coconut milk
2 cups pineapple
1 cup mango
Juice of ½ lemon
1 Tablespoon fresh ginger
¼ teaspoon to 1/2 ground turmeric to taste
Blend all ingredients until smooth and enjoy!
2 eggs
Handful of Spinach
Handful of kale
1 Medium Sweet potato, diced & pre cooked
Handful of chopped Cherry tomatoes
Teaspoon of turmeric
Whisk two eggs with turmeric, pour into a lightly greased with coconut oil pan.
Pour the whisked eggs into the pan, allowing it to settle for a bit. Then place on one side of the omelette, spinach, kale, sweet potato and tomatoes. Leave it to cook for a little then flip the opposite side to close it up like a sandwich.
Leave to cook for few minutes.
Remove from pan and serve with some avocado, salt and pepper to season.
Marinade
2 x Chicken breast
Tablespoon of turmeric
2 sprigs of oregano
Juice of a lemon
Dressing
2 x tablespoons of Greek yogurt
Tablespoon of turmeric
Juice of ½ a lemon
Marinate chicken breasts for 30 minutes to 1 hr in the fridge. Pre-heat the oven at 250 degrees. Place chicken breasts on baking tray and cook for 30 minutes or until golden.
While cooking prep the dressing, 1 tablespoon of turmeric with Greek yogurt and a touch of lemon juice and stir.
Serve Chicken with a grated carrot & zucchini, corn, mixed beans of your choice & a handful of spinach! ENJOY!
I am so honoured to have been chosen as the guest instructor at the up and coming Girls in Gis event in Broken Arrow , OK. The event will be held at Triton Fight Center. I plan on teaching techniques that work better for women as well as opening some Q&A for questions from the ladies where we can trouble shoot and discuss some hot topic that always come up about being a girl on the mats. Please go to www.girlsingis.com to register.
But dudes, don't despair for I will be teaching a co-ed seminar the following day at Oklahoma Martial Arts academy, Sunday June 11. For those ladies who will be attending the GIG event prior you will be able to receive a discount. I know that there are groups travelling from other states to come and make a whole weekend of this!!! This will be an epic weekend. Please contact Janie on the number on the flyer to book your spot and for accommodation options.
I will also be bringing #bethestarofyourownlife patches and some awesome Fuji Sekai gis. Let me know if you want one!
Me with Athena, my eldest daughter
I was honoured to be interviewed by the organisation BJJ Mums which is based in Europe. My focus with this interview was to spread the word about making the time to train even if you are a new mother. I know for so many new mothers that not having the time to train and to do the things they loved doing before the baby is a big issue.. so big that I think postpartum depression is actually linked to a loss of identity.
I encourage all women to lean in, ask for help, think outside the box and do what ever it takes to find solutions so that they can do what they love doing. I also encourage all women to make sure they are the lead actor in their own movie and not just the supporting role.. Click here to read the full article: http://www.bjjmums.com/bjj-mums-on-interview-i-sophia-mcdermoot/
Check out my two most recent blog below that have loads of info when it comes to getting and staying in bikini body shape. It is that time of year now where we have to be more mindful than ever with what we eat, when we eat if we want to look good in a bikini or a pair of booty shorts. My first blog talks about sugar and why it is so bad. High fructose corn syrup plays a feature in this article which is at the top of my no-no list.
My next blog talks abou bloating which is caused by certain foods we eat, both healthy and unhealthy as well as our state of mind, our stress levels and the time we eat. All of these factors are important when it comes to bloating.
Enjoy the blogs and stay tuned for more info to help you on your health and fitness journeys.
