Behind the scene I have been working tirelessly with my team to put together my Home Workout Video Series. I am super excited to share these with you since these workouts are a combination of my years as knowledge as an athlete in gymnastics, BJJ and Figure and as a personal trainer/coach/instructor. I have created 7 workouts that target different aspects of fitness and different muscles groups to work the entire body and to keep you challenged. The workouts are full of variety and fun exercises to also keep you motivated and inspired to continue on your health and fitness journeys.
The workouts will be released soon at https://ultimatebundles.com/. Subscribe to their website to receive massive discounts!!! Stay tuned for more updates!
As you all know, Girls in Gis is coming to Las Vegas on Sunday August 27th (the day after the Master Worlds). If you are heading to Vegas to compete, extend your travels for one extra day to make this epic event. Ladies from literally all over the world will be there and it will be an amazing opportunity to connect and train. I will be the guest instructor along with the lovely Mylene Ramos Manalo. Book your spot ASAP since this is going to fill up!!
Thank you to City Athletic for hosting and FUJI Sports who are the sponsor of the event!
I am excited to be heading to Jackson in Mississippi to teach! On the saturday August 12 I will be teaching a co ed seminar, and on the Sunday August 13th I will be teaching a Women's Workshop. Please message me if you have any questions. Spots are limited and this will sell out fast. Book your spot with Jessica at 662 285 8851. Early bird specials and discounts for those who want to do both days.
I have been working tirelessly with my team to get this project finished in time. My home workout video series is all coming together. For those who did one of my 5 day challenges, you will have had a taste of what my workouts are all about. Here is the link to join the group: https://www.facebook.com/groups/248316812183450/ Like and follow my Facebook page to stay up to date with loads of health and fitness tips: https://www.facebook.com/sophiamcdermottFIT/
That feeling is all too similar of getting home after a long day and having to think about dinner! It is just so easy to just pick up the phone and order take out! This insanely delicious and simple recipe will sure to change your mind about take out!
My Turkey Lettuce Wraps are not only quick but super easy to prepare and also a great healthy alternative to regular wraps! This meal will leave your body and tastebuds feeling satisfied!
Turkey Lettuce Wraps
I N G R E D I E N T S 250grams (1/2 a pound) of turkey mince 1 - 1 1/2 cups of mixed veggies (use any veggies that you have in your fridge) 1 teaspoon chilli (powder or flakes) 1 teaspoon of paprika 1/2 teaspoon ground ginger 1 clove garlic, chopped 2 tablespoons low-sodium soy sauce (look for gluten-free) 2-4 leaves of butter lettuce or romaine lettuce 2 tablespoons cilantro, chopped 1 lime, sliced into 4 wedges
H O W In a large frying pan, heat oil over high heat and add turkey. Cook, stirring until starting to brown. Stir in veggies, chilli, ginger, garlic and soy sauce. Cook until veggies are tender, about 2 minutes. Fill the lettuce leaves with your turkey mixture. Top each with some avocado, cilantro and extra chilli. Serve with lime.
This should take you all up only 20 mins to cook & prepare! How easy is that!
My recent Article for Whole Life Challenge breaks down all you need to know about Cooking with Coconut Oil! Cooking with fats and oils can be really confusing and hard to understand so throughout my article I go into detail about how oils change when you heat them, their smoke points and what is healthy and not so healthy. I also talk about the level of refinement and how this process produces trans fats which are lethal.
I was lucky enough to be a guest instructor with along side the amazing multiple time world champ and total badass Hannette Staack for the Grapplin' Gals event in Seattle. The weekend was kicked off with my Co Ed Seminar on Friday followed by a Women's Seminar on Saturday where I was able to meet some truly inspiration peeps!
We were also lucky to be joined by 6 other black belts who show case their skills. It truly was a huge event!
A massive thank you goes to the Grapplin' Gals is the organisation and Sonia Sillan who organised this amazing event!
You might not believe it now but being short on sleep can really affect your weight! Yes I know we all live such busy lives and sometime you need to make sacrifices to complete all your jobs but this is something that should become a priority!!
Do you find yourself reaching for a large latte or two to get you through the day?! Or have you been tempted to skip a workout because you're too tired and get take away for dinner? Well this can not only explain the reason why are you are struggling to lose weight but may cause you to be less motivated to get moving!
Ensuring you get enough shut-eye is as important to your health, well-being and your weight as are diet and exercise! Achieving less than seven hours of sleep per night can reduce and undo some of benefits from weight loss. As when you have a “sleepy” brain it ultimately sets your brain up to make poor decisions, therefore dulling the activity into the brain's frontal lobe that is in charge of decision-making and impulse control! (TIP: Don’t do your weekly grocery shopping on little sleep!!)
Other than the effect on your brain function, insufficient sleep can affect your levels of insulin. Insulin regulates the metabolism of carbohydrates, fats and protein by promoting the absorption of, especially, glucose from the blood into fat, liver and skeletal muscle cells. So when insulin is functional well, the fat cells remove fatty acids and lipids from your bloodstream and prevent storage. BUT if you consistently don’t allow yourself enough sleep you will become more insulin resistant eventually leading to excess insulin which ends up as stored fat in all the wrong places!!
Enough of the fact and onto some tips to help you ensure you get at least 7 hours of sleep!
Shutdown your computer, mobile, and TV at least an hour before you head to bed
Keep your bedroom for only sleep and sex! Think relaxation and release, rather than work or entertainment. So try and avoid having a desk or computer in your room, save that for the office or kitchen bench!
Create a bedtime ritual. Instead, take a warm bath, meditate, or read.
Stick to a schedule, waking up and winding down out at the same times every day, even on weekends.
Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. (Keep in mind this is different for everyone!)
Ensure your room is dark as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it!
These tips are pretty basic but trust me they you will see the results!
