My Way of Saying Thank you

While we are all stuck in lockdown I want to help make this time as healthy for us all as possible with the focus on all aspects of health including mental and physical health by keeping us fit and motivated as well as sharing tips and recipes to stay healthy. I am really happy to be doing these workouts with you. It’s so motivating knowing we’ll all be meeting up at a certain time and working out together. As much as we may feel alone, we are actually all part of a collective support group with the same goal of feeling good and staying healthy in mind.  The other week we had 50 people tune into one of my BJJ strength workouts!!! How amazing is that!

I am looking at providing these workouts long term so that you can implement them into your weekly routine once life goes back to normal. So stay tuned for the awesome new program. 

In the interim the workouts will be available on my private FB group, SophiaFIT Health & Fitness Tips  Please invite your friends to the group to join us in the workouts too!

Sophia's Quick Health & Fitness Tip: how to stop your Avocado from going brown!

Often times I don’t need a whole avocado, especially when I’m making food for just myself, so I am left with a spare avocado half. As we all know, the cut surface of an avocado quickly turns brown making it hard to store for long. 

This is due to an enzyme in avocados causes the flesh to oxidize when exposed to air, turning it an unappealing brown color. Many people simply press a piece of plastic wrap over the cut surface to limit the exposure of the cut surface to oxygen is enough. It may be a very short term option but it won’t last longer than a few hours. 

Here are two things I do to keep my cut avocado fresh and green for longer:

1. Sprinkle some lemon juice on it!

I have found that the best way to keep a cut avocado green and fresh is to sprinkle some lemon juice on it. The lemon juice slows down the oxidation process. 

2. Store it with an onion!

The other option is storing the cut avocado in a sealed container with onion. Apparently the sulfur acts as a preservative which also slows down the process.

Mat Movement - Livestream Workouts

I am pumped so I am excited to announce that I will be doing some livestream workouts!!! Each workout will be different and focusing on a different muscle group or different aspect of strength/fitness to help you feel energised and to keep you fit and strong and healthy.

I have already done a few live streams which were so much fun. We did a full body martial arts based workout out and then an abs and booty workout.  each workout starts with a warm up, a vigorous exercise routine and a cool down relaxation stretch with some breathing to help de-stress during these crazy times. 

Join my private Facebook group SophiaFIT Health & Fitness Tips, to view the live stream videos

The workouts are 5.30pm and 12pm PTS. Stay tuned for updates on times and type of workout. 

Ditch the crunches for flat abs! Try these exercises instead!

Pretty much all of us want a perfectly flat stomach. I don't know about you but the idea of doing endless crunches bores me to tears. But crunches work only one aspect of your abs anyhow. To get tight abs with the nice v shape and outlines on the side, you need to work you whole core including your transverse abs and your obliques. Here is one amazing exercise to get your abs in shape for the bikini weather! The exercise works your whole core including your transverse abs, which supports your spine and your rectus abdominals.

Rollouts on the PB

START

FINISH

TIPS!

• Maintain a straight line from knees to head.

• Draw your belly button towards your spine.

• Start by placing your forearms on the ball and drop your chest on your arms. Slowly extend your arms rolling the ball out, keep a straight line through your midsection and then roll the ball back in.

• Aim to do this movement 10 times.

Have a read of an article I wrote that explains how the core works in more details show some awesome exercises that target the whole core!!!

Here is a great core workout right here! Give it a try!

Shoutout to Sunday Provisions

A shoutout to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at my camp. Specialising in a variety of pecan butters, they are healthy yet so decadent, rich and delicious. It’s like you are eating a dessert. I can't wait for all the ladies to try!!!

Check out Sunday Provisions - Formerly Beardy Boys for their amazing nut butters!

Workout with Me!

Las Vegas locals, who wants to stay fit and in shape?

I will be taking you through my Mat Movement Workout Outdoors, that involves a full body workout that will focus on strength, endurance and cardio fitness. The exercises will be a combination of martial arts, calisthenics and gymnastics based movement patterns, to create an awesome workout where all you need is YOU!

We will start off with a gentle warm up followed by the workout and then finish up with a cool down stretch with flowing relaxation movements with breathing and mindfulness to reduce stress.

WHEN: Tuesdays at 5.30pm - 6.30pm

WHERE: Rainbow Family Park, 7151 W Oakey Blvd, Las Vegas, NV 89117

COST: Single sessions at $10
Family packs at $15 for the whole family
Pack of Three for $21

WHAT TO BRING: A yoga mat or towel

First Session is on TUESDAY MARCH 24TH!

Sunday Provisions, The best nut butter on the planet, and sponsors at my up and coming Weekend Retreat!!!

A shout out to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at this camp. Specialising in a variety of pecan butters, these are healthy yet so decadent and rich and delicious that it’s like eating a dessert. 

I can't wait for all the ladies to try!!! 

Check out here for their amazing nut butters!

Here is a delicious recipe for my oat bliss balls. I use peanut butter but you can easily switch out the peanut butter for Sunday Provisions pecan butter or any nut butter you prefer.

Grapple TV Podcast with Kenny jewel. Resilience…

I was honoured to sit down with Kenny a few weeks ago and hav a candid chat for Grapple TV podcast. I don't really talk about bjj here so much. I talk about deeper issues of life, mindset, resilience and dealing with setbacks. Bjj is just a tool to become really strong mentally so that we can overcome anything in life.

I talk about how tough it was moving up the ranks and being a ‘gringo’ which on the competition circuit. All these experiences fostered my drive to do what I am doing today - which is to make your journeys easier and to provide support and a sisterhood.

You can listen to this fun and empowering podcast here.

A huge 'Thank you’ for attending my Weekend Retreat & a glimpse inside the goodie bag!

My Weekend Retreat is coming up. These camps and retreats are such an amazing experience because they encompass so many different aspects of health and wellness. The aim is to feel good, mentally, physically and emotionally. To recharge and to connect to other like-minded and amazing women who are focusing on themselves. 

As a ‘Thank You’ for attending my camps and retreats I always love to provide goodie bags to enhance the experience. I would like to showcase a couple of the treats and the amazing and generous sponsors who are supplying their goodies. 

Athleta

Athleta is an activewear clothing brand that focuses on the modern-day working woman who is interested in health and fitness. The best thing about this brand is that they strive to empower women by hosting events and workshops run by women. They also arrange events to help the environment and use eco-friendly fabrics.

All the lucky ladies will receive an Athleta gift card. More info on Athleta, click here.

Hemp Creations Co

‘All things made from hemp’ are generously providing lots of goodies to everyone at the retreat. Some of their suppliers’ are Bluebird Botanicals, Moon Mother and Colorado Hemp Honey who specialize in soaps and beauty products, CBD tincture, and clothing made from hemp. Hemp Creations Co focus on brands that are good for us and the planet.