Nothing beats a good stretch especially when I'm feeling sore! Stretching is also a great opportunity for you to switch off, disconnect and just focus on you!
Benefits of Stretching include:
- Improves blood flow to your muscles
- Helps your flexibility and range of movement by loosening tight muscles
- Increases energy levels
Keep an eye out for my detailed post about stretching!! Subscribe to my newsletter here, follow me on Instagram & Like SophiaFIT on Facebook so you don't miss out!
Blueberries, sweet morsels jam packed with vitamin C, K & B6, folate, potassium, fibre, manganese and antioxidants! Often labelled as a superfood, blueberries are low in calories and incredibly good for you plus super convenient snack for when you are on the go!
Instead of throwing loads of facts at you about Blueberries, I’ve picked my favourite and I think most beneficial facts about Blueberries!!
They are the King of Antioxidant Foods!
The antioxidants in blueberries help to protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. They contain even more antioxidants than green tea, and that speaks volumes about their nutrient density!
Help with weight loss!
As blueberries are rich in fiber and low in calories, this makes them an ideal snack to have in-between meals for those who are seeking to lose weight. Blueberries are rich in soluble fiber, which are the type of fiber that dissolves in water. Soluble fibers slow down the process of digestion, which in turn keeps you feeling full for a longer period of time therefore keeping those hungry pains at bay! Combine 1 cup of natural yogurt with 1/2-1 cup of blueberries and you have the perfect 3pm snack!
Powerful Skin Food
Blueberries are good for your health both internally and externally. Being rich in Vitamin A and vitamin C, blueberries nourish your skin from the inside out! Eating blueberries helps heal sun damaged skin, reduce dark spots and reduces puffiness in the skin due to its anti-inflammatory properties.
1-1/4 cups fresh or thawed blueberries, pureed (blender or other method)
1/2 cup raw or organic milk (full fat)
1/2 cup oatmeal, processed to fine powder in a blender)
1/8 cup virgin olive oil
1/8 cup raw honey
Mix well, apply to face and leave on for 15 – 20 minutes.
Refrigerate and use the remainder for up to 1 week.
The countdown is on! My next Lifestyle camp is starting in just a couple of weeks on Sunday April 29 - Friday May 4 at St Augustine, Florida! With accomodation situated right on the beach it is impossible for you not to leave feeling refreshed, revitalised and STRONG! There will be 5 Days of Yoga, Bjj, Meditation and of course nourishing meals (which are all from My Nutrition E Book & 7 Day Meal Plan) Plus loads of beach time and the opportunity to meet some truly amazing women!
Just a quick shout out to the sponsors for very generously providing a few essentials for all "Full Package" Camp Attendees goodie bags!
Thank you to everyone who attended my Women's Workshop and Seminar last weekend, April 7 & 8 at Open Guard at Apex gym in North Carolina. We had a great turnout from both guys and girls and I couldn't have asked for a more motivating, strong group of people! Also a huge thank you Jennifer Haglebarger Aldo for writing such an inspiring article about her experience over the weekend! Sometimes I forget how much our presence can make an impact on people - good and bad. It is super important to be mindful about our words and actions!
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"The atmosphere was perfect - disciplined but welcoming and friendly. I even felt brave enough to ask Sophia for a roll a the end, which is something I would normally never do. She’s so encouraging and supportive, she even made me feel comfortable...."
"Women don’t just have the inner battle that everyone struggles with to persevere and achieve their goals, we also have a lifetime- generations- of voices telling us you don’t belong here, you can’t physically do that, you’re achieving this goal at the expense of neglecting your family, and at times in history even the rules stated ‘no girls allowed’ , the list goes on and on..."
Read Full Article Here.
The drive for health and fitness doesn't come easy for everyone, and it's especially hard to find when you’re coming off of a long streak of doing slacking off!! We've all fallen off the health and fitness bandwagon before; whether it’s a busy time in life, or you’re going through something heavy, or even if you’ve simply just lost all drive. They say the hardest part is just getting started, and I couldn't agree more. Do you find yourself always looking for excuse why not to train and eat healthily? And the longer you go without working out, the easier it is usually is for us to continue postponing that sweaty workout!!
I want to help you be the most fittest and healthiest version of yourself! To give you that extra motivation am I offering my Spring into Summer 7 Day Meal Plan at 30% OFF! You can add your details here or shoot me a message for the discount code!
In my recent article of Whole Life Challenge, 6 Healthy Ways to Feel Awesome in Time for Spring Break, I touch on a few things that you can do to reset your body and your habits so spring and summer find you out in the world, feeling active, happy, confident, and healthy.
These include:
- Drinking Lots of Water
- Limit Fatty Meat and Dairy Products
- Avoid Breads and Processed Carbs
- Move Your Body
Hopefully you find the tips in this article really helpful to reset!
Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. Oats contain a wide range of nutrients including vitamin E, essential fatty acids and the list goes on!! They are not only good for the stomach but are interestingly super filling, satisfying and very versatile! Due to their versatility they are super easy to add into your diet whether it be your morning oats, your afternoon snack or even dinner!
One benefit of Oats that may actually surprise you is that oats May Help You Lose Weight!! By delaying the time it takes your stomach to empty of food, the beta-glucan in oats may increase your feeling of fullness. Beta-glucan can also promote the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity! And for those asking what is Beta-glucan.. Beta-glucan is a type of soluble fiber!
Now we all now the everyday uses for oats so I thought I’d share with you a two recipes that include oats that aren’t muesli or porridge!
INGREDIENTS
METHOD
1. Preheat oven 400 degrees. Bring water to boil in a saucepan.
2. Add Coconut aminos or Tamari, onion , garlic, Italian seasoning and cayenne pepper.
3. Stir in oats, cooked rice, walnuts, black beans, and flax seeds.
4. Reduce heat and keep on stirring until liquid is absorbed, about 2 minutes.
5. Remove from heat and allow to cool enough to handle.
6. Using a large canning jar lid including the rim, form patties placing them on a lightly oiled baking paper.
7. Bake for 30 minutes, turning halfway. You may also cook in a lightly oiled pan on both sides. Top with your favourite toppings!
INGREDIENTS
METHOD
1. Preheat oven to 375F. Spray a muffin tin with coconut oil.
2. Place flax and water in small bowl. Stir and set aside to “gel."
3. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture and combine.
4. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
5. Spoon mixture into muffin cups, filling to the top.
6. Bake for 23-28 minutes, or until a fork comes out clean. Store cooled muffins in an air-tight container in the refrigerator. These freeze well, too!
With easter just around the corner it’s difficult to avoid the “holiday” binge: chocolate, hot cross buns….You eat until you feel sick, indulge in the sugar high until the guilt kicks in and you hate yourself for it days later? Does this sound familiar! Well this year is going to be different! Here are a few quick tips to help you avoid the guilt!
Prepare a healthy version of your favourite food – If you cannot resist enjoying a hot cross bun or two lathered in melted butter then why not opt for a “healthified” version without all the sugar! See recipe below!
Make a Plan of Attack – on the day before you get to an event or party, create a plan of attack! Decide how much of what you are going to have and make sure you stick to it!! Also by making the promise with yourself to not feel guilty as you will be get back to eating like normal the next day!
Hydrate!! – Water can help you curb cravings for bad foods. Often, when you feel like your body is longing for foods, all it really needs it water. Your hunger signals can easily get mixed up.
Limit the booze - we all know that feeling when we’ve had a few champagnes, our judgement becomes clouded and we find ourselves reaching for the second or third piece of cake! Pace yourself this Easter, and hydrate yourself with a fresh coconut water or sparkling water with lime!
Get Moving - Exercise is not about punishment or “making up for” what you’ve eaten. Do it because it feels good and keeps you in a happy, healthy routine.
Ingredients:
250g wholemeal flour (can substitute for almond meal)
1 tsp cinnamon
½ tsp ground ginger
1 tsp baking powder
¼ tsp baking soda
½ cup raisins or golden sultanas
½ cup dried chopped apricots
½ cup milk of your choice
2 tbs p pure organic maple syrup or raw honey
2 ½ tbsp coconut oil
2 eggs (one for glaze)
1 tsp lemon juice
½ tsp vanilla extract
½ orange, zested
Optional Sweet tooth: Add 50 g 85% dark chocolate, chopped
For the cross:
1 egg white
1/4 cup desiccated coconut
Method
1. Preheat the oven to 180C and line a baking tray with baking paper.
2. Place the flour, cinnamon, ground ginger, baking powder, baking soda, currants (or sultanas) and apricots in a large bowl and combine.
3. Place the milk, maple syrup or honey, coconut oil, lemon juice, vanilla extract, orange zest and one egg in another large bowl and whisk until well combined and a little ‘fluffy’.
4. Add the wet mix to the dry ingredients and fold through gently until just combined and a sticky dough forms.
5. Lightly dust a clean bench with flour, place dough on bench and using floured hands form the dough into round buns. Then place the buns on the prepared baking tray.
6. Whisk the second egg, and using a pastry brush, lightly brush the top of the buns.
7. For the cross: whisk egg whites and desiccated coconut. Drizzle over unbaked buns in a cross shape with two spoons or using a piping bag.
8. Bake in the oven for 15-20 minutes or until golden brown and cooked through. ENJOY!
