The Master Worlds Training Camp starts this weekend!

The Master Worlds Training Camp starts this weekend!!! The focus of the camp is to polish your A game. To work on a game plan, strategy, guard pulls, take downs, grip breaks, point system.. all the while the athlettes are getting acclimated here in Las Vegas. I will also be showing techniques that work really well for women and covering topics such as nutrition and weight cutting.

It is not too late to book your spot for the weekend, Monday and Tuesday mornings. So far there will be such an interesting mix of people from all over the world, all levels and all ages. 

The camp will be held at the UFC Gym. 4360 Blue Diamond Rd, Las Vegas, NV 89139

Date: Saturday August 19 - Wednesday August 23

1. Sessions times are as follows:
2. Saturday August 19: 10am - 12pm
3. Sunday August 20: 10am - 12pm
4. Monday August 21: 10am - 11.30am, 7pm - 8pm
5. Tuesday August 22: 10am - 11.30am, 7pm - 8pm
6. Wednesday August 23, 10am - 11.30am, 7pm - 8pm

Personalised plans

I just finished up filming some workouts for clients of mine who are doing personalised plans. I have some openings for September. If you are looking for a tailored meal plan or tailored workouts to help you lose weight, tone up or to improve overall health or sports performance feel free to email me for details. sophia@sophiaFIT.com  

Checkout the personalised plan page for more details: https://sophiadrysdale.squarespace.com/personalized-diet-workouts/

Home Workout Videos available for 6 DAYS ONLY!!

I will be launching my new workout videos at the end of the month. They will be sold in a fitness bundle for almost 70% off. But they will only be available for 6 days!!!

These videos are a result of my years of experience as an athlete, a trainer/coach and are designed to sculpt muscles and burn fat at the same time.

These workouts can be done any time, any where. All you need is 30 minutes, a mat and some hand weights! Perfect for the busy mom or when you are travelling. 

My Home Workout Series includes 7 video workouts that focus on a different aspect of fitness to work your entire body that tones and sculpts as well as builds cardiovascular fitness and burns fat:

1. Full Body Sculpt
2. Full Body Cardio
3. Sculpted Shoulders & Arms
4. Shapely Legs
                                     5. Toned Tummy                                     
6. Booty Blast
7. Zen, Strengthening through Lengthening

Stay tuned for more info so that you can receive them at a huge discount. And remember, these are only available for 6 days!

Finding balance for overall health

It is always a juggle to maintain a healthy lifestyle when there is so much going on. I am a single mother who is constantly working but I have found a way to make my lifestyle as holistically healthy as possible. This includes, the right amount of sleep, clean eating, moving my body, connecting with nature, getting sunlight and meditating. They are all important for creating that overall balanced, healthy lifestyle. If you eat right and workout but don't get enough sleep or if you sleep enough but have a highly stressful job and have trouble finding time to eat your meals... then your life needs a bit of an overhaul. Finding balance is the key. 

Tasty Treats made healthier

We can all enjoy some tasty treats. Over the years I have found ways to make not so  healthy food, much healthier by replacing some ingredients with healthier options, eliminating some ingredients that aren't necessary and changing the way food is cooked. 

So here is my healthier version of french toast. Firstly I use sprouted grain ezekiel bread that  is bursting with  so much more nutrients than normal processed white wheat bread that has zero nutrients. Secondly I cut out more of the not so good ingredients. This recipe is so simple and so easy.  Here's how.

French Toast with Summer  Fruit. (serves 2)

2 slices of sprouted ezekiel bread

1/3 cup of sweetened almond milk

1 egg

1/3 tsp vanilla essence

1 tsp coconut oil (for cooking)

2 cups of chopped fresh summer  fruit such as mixed berries, banana or mango

powdered sugar (optional)

Mix the egg with  almond milk and vanilla essence. Soak the bread in the mixture and add to a pan coated with coconut oil. Cook the toast on one side on medium heat for about 3 minutes and then flip cooking the other side for about 3 minutes.  Repeat with the other slice of bread. Chop up the fruit and serve on top of the toast and serve with a tiny sprinkle of powdered sugar. 

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

Next Lifestyle Camp up and running - grab your spot!!

This isn't just a BJJ camp (although there is 2 hours of technique and training every morning), it is about all the aspects that are important in creating a fabulous and healthy lifestyle. This camp includes healthy food/nutrition, movement with yoga and sculpting workouts and the mental aspect where I have a holistic facilitator who does the guided meditations and Warrior Within workshops. This camp will  be covering the theme of eliminating negative self talk which is such a big thing to  hold us back from getting what we want in life. 

The best thing about the camps though is the sisterhood and the lifelong friendships that are created to BJJ. This will be my 6th camp and a wonderful sisterhood that has come about from these. 

Here is a link that has loads of info: there is a PDF you can download. 

https://sophiadrysdale.squarespace.com/lifestyle-camps/

Here is how you can book your spot with payment options: let me know if you would like to do a payment plan. 

Please email me at sophia@sophiaFIT.com if  you have any questions!!!

Kings of Kitchen

 A kitchen stocked with plenty of fresh, healthy produce not only allows you to easily throw together quick, healthy meals & snacks but helps in eliminating any temptations! Firstly you need to ultimately “cut the crap”! Get rid of foods that are dragging your energy level down and increasing your fat levels! This includes all processed pre made meals, refined sugar, soft drinks and sugary snacks! Once you’ve cleared out your pantry, fridge and don’t forget about the freezer, it’s time to stock your kitchen with ingredients that are going to fuel your body to not only burn fat but get you lean and full of energy!

Here are the foods which I believe are the Kings of the Kitchen and are an essential in any household!

• Eggs – the home of healthy fats and good any time of day.
• Coconut oil – a natural saturated fat, perfect for cooking.
• Avocado – the green goddess packed with heart-healthy monounsaturated fat.
• Sweet potatoes – are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids! Need I say more...
• Blueberries – Perfect for a quick snack or add to your smoothie!
• Chillies – dried or fresh, they bring spice to your life.
• Spinach – add to your smoothie, salad or omelette, this King will give your a hit of protein as well helping to suppress your appetite
• Nuts & Seeds - Ultimate on the go snack! Stick with almonds, walnuts, and sunflower seeds.
• Low Fat Greek Yogurt - Packed with protein, enzymes and probiotics!
• Canned veggies or fish - Fresh is always best, but keeping a few cans of tuna, corn and beans are super convenient and quick for when you are on the go!
• Herbs and spices – turmeric, paprika, cinnamon

You can find easy, simple & delicious recipes using the Kitchen Kings in My Spring into Summer 7 Day Meal Plan! Click here to purchase your copy!