If you are on point with your diet sometimes it is hard to find the perfect meal in the correct macros for you when eating out. I like to get a bunch of sides to make my perfect meal. I know I need a good natural protein source, a natural whole source of complex carbs, some good fats and lots of greens or veggies to get a high dose of vitamins and minerals. Eggs, curried cauliflower, avocado and sweet potato was my choice the other day when eating out. The eggs are a great source of protein, the sweet potato is a great choice of complex carbs, avocado is a great source of fat, mostly monounsaturated and the cauliflower is a good choice of veggie and adds some great flavor. You can’t go wrong from a nutritional standpoint with this plate.
Peps of Oklahoma, I will be heading out this weekend. I will be teaching a co ed seminar so its open to guys and gals on Saturday October 27 at Oklahoma Martial Arts academy. Book your spot with Janie at 405 816 7242.
The next day I’ll be teaching a women’s workshop on Sunday October 28. I will be teaching techniques that work better for women, opening it up to Q&A and having a roll. Book your spot At Triton Fight Center at 918 252 4658.
If you would like to attend both, please message me.
My first article was published in Jiu Jitsu World Mag all about the benefits of training the mind and how it can really help to increase your performance as an athlete. So often we train our bodies and we forget all about the mental aspect. But competing and being the bet you can be in any given sport requires a huge mental aspect as well. The ability to focus, to push yourself, positive self talk are all extremely import aspects of being an athlete. I talk about he benefits of meditation and eliminative mental chatter and reducing stress also. Read the full article here: https://issuu.com/jiu-jitsuworld/docs/jjw_ed12_aprov_02/90
Today I went live on twitch. I want to say a big thank you to those who tuned in for my 1st live workout!!! We actually made it to the number one spot for Sports and Fitness!!! I will be sharing a lot more on BJJ, fitness workouts, cooking and general health and fitness tips so stay tuned. For those who missed it, log in to www.twitch.tv and join me on my channel: SophiaFIT.
So much of honoring your body is about listening to it. Take note of how you feel after eating certain foods. Do you feel bloated, sluggish, lethargic? Or do you feel nourished and energized? There are loads of healthy foods that may not agree with you. Every body is different, but being in tune with yourself is the key. #knowyourself
I recently wrote an article that is yet to be published all about heavy lifting vs body weight workouts. Some people think that lifting heavy is the only way to build muscle and get those ‘gains’. but is it? I address things such as posture and motor neuron efficiency, Are the right muscles firing to perform the lift? I address the issue of long term and acute injury. I also discuss moving with mindfulness and how this can greatly increase muscular activity. Stay tuned for the article. I’ll let you know when it is published.
While the weather is totally awesome right now get outside as much as you can. Enjoy the fresh air and get some sunlight. I recommend outdoor workouts and walks as much for your mind as well as your body. 30 minutes of natural sunlight every day gives you your daily dose of Vitamin D. Getting outside is also a great way to break up the monotony of sitting in a office all day. Get out for a walk, do some stretches, breath. You’ll feel, refreshed with more vitality.
Get creative with workouts outdoors too. There are so many things you can do with just your body weight such as burpees, push ups, ab work. Find a park bench and do step ups, dips and lunges. Grab a jump rope, do some sprints. The options are endless. Your mind and body will thank you for it.
Late August in Las Vegas is one of the busiest times for the BJJ world. The Master World Championships as well as the Las Vegas Open are held and here and all come to participate.
I ran a training camp at the UFC gym Las Vegas (Blue Diamond) for all those who wanted to acclimate to the Las Vegas altitude and weather, who wanted to keep sharp and stay on track in preparation for the tournament. People attended from Canada, Mexico, Australia, Europe and from the USA. What an amazing group of people and what great training.
I cant wait until next year to do this all again.
Who needs to do some washing? lol
The ladies from my Lifestyle camp earlier in the year. Like a reunion.
