Preparing for my Lifestyle Camp and things have been crazy busy. Even though I haven't had time to train as hard or as much as I would have liked, I have been on point with my diet. All I need now is a sun tan... and that is what I am going to get at the beach in St Augustine, Florida.
Vegetables provide nutrients vital for health and maintenance of your body! The list of benefits Veggies provide is ongoing but below are a few of the important ones!
• Can help you lose weight
• Are high in important nutrients including potassium, folate, vitamin A, vitamin C and the list goes on…
• Can reduce your risk of certain cancers, chronic diseases (such as diabetes) etc.
• Help to keep you immune system strong, heart & skin healthy
•Keep your gut, digestion and brain healthy
HOW MUCH?
Adults need to be eating a minimum of 5 serves of veggies! For kids 4 - 7 years they need at least 4 serves and 8 -18 years at least 5 serves of vegetables.
WHAT IS A SERVE?
A serve of vegetables or legumes (yes legumes such as lentils & beans count as veggies!!)
1 serve =
1/2 cup of cooked veggies
1/2 cup of dried beans, peas or lentils
1 cup of salad veggies
If you are struggle to include your 5 serves of veggies into your diet, My Nutrition E Book & 7 Meal Plan E Book are jam packed with veggie inspired recipes! And you can still receive 30% OFF my 7 Day Meal Plan Ebook! You can add your details here or shoot me a message for the discount code!
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!
