Being in shape should be a year round thing not just a summer thing. Winter right now (not that it feels like it) but the secret is to create a lifestyle with health food and a workout/bjj training schedule that is a part of your weekly routine.
I’ll am offering custom meal plans please me for more info if you’d like some extra guidance.
Only two spots left fr my next awesome Weekend Retreat!!!!! Who wants to get away and recharge after the craziness of this year? The retreat included accommodation and healthy meals! We will be doing yoga, meditation, BJJ/self defense, going for a hike and some other fun stuff such as shopping or dancing lessons. This is a time to connect and recharge.
This retreat is small with lots of space to be mindful of the current times. Click here for more info: https://www.sophiafit.com/lifestyle-camps and feel free to email me with any questions sophia@sophiafit.com
When you are on the go day in day out having the time to make healthy food can be difficult. Protein bars and shakes and meal replacement drinks become the ‘healthy’ alternative but soon enough the diet consists of these replacement items instead of eating real whole foods that are loaded with nutrition and fiber. Thanks to clever marketing we don’t see these shakes and bars as such a bad thing.
Some of these products are so dense and high in calories. Packed with ‘healthy’ things like nuts and dates...one bar has as many calories as a giant salad with some chicken but with loads more sugar.
Additionally, when you drink your meals it prevents your stomach from signalling to your brain that you have actually eaten thus being more inclined to snack. The process of chewing your food is very important since it prepares your stomach for digestion. Actual food that has bulk like fibrous salads takes longer eat via chewing and longer to digest so it keeps you feeling fuller for longer. What’s the use of having a small yet calorie-packed bar or a shake (most likely filled with additives anyway) to lose weight when you’ll be hungry again in an hour or so?
Don’t get sucked into the marketing mania and think that by consuming bars and drinks is healthy and the way to lose weight. It’s exactly the opposite. If you want to be healthy fill yourself up with loads of fresh raw whole foods such as fruits, vegetables that contain enzymes, fiber and phytochemicals. Eat protein from a whole source such as eggs and fish rather than whey or soy isolates that are made in a lab. Avoid the condensed ‘health’ bars that are loaded with calories even though they may be ‘naturally sweetened.’ None of them will keep you full for long.
Here are some snack suggestions that I enjoy every day. They fill me up and they are made with real, whole foods that give you the nutrients that your body needs for optimal health.
To watch on youtube here.
To hear on Spotify here.
‘How are you showing up in your life -- as your authentic self, or as a person the world has trained you to be? Sophia McDermott was at the height of her career and a mother to two young children when she realized she needed to change women's perception of themselves and what it means to be a world champion in the male-dominated world of Jiu Jitsu.
Her new Live Interactive Training Sessions at girls-ontop.com will help show you exactly How To stay in tip-top shape -- and how to honor and trust your inner self above all else. If your goals in life don't match what people expect of you, this interview is a must-watch. You'll learn how to stop trying to fit in and be the person you were meant to be.
What is the truest most amazing vision that you have for your future self?’
There are so many ways to move our body. Since lockdown getting creating with nothing but your body weight and a mat has been the focus and you can have a really challenging workout that keeps you mobile, lean and strong with only your bodyweight if you know how.
Every Tuesday I am still teaching a Live BJJ based Mat Movement class at 5 pm PST on my private Facebook Group Here. The focus is only muscular endurance, strength and mobility. These workouts are fun and different and eager towards the athlete who is looking for a way to work out to help improve their performance.
Take a look at some of these movement patterns and give them a try!
Life at the moment is pretty stressful. There have been so many changes sometimes on a daily basis and it’s being one wild rollercoaster ride which can lead to stress and anxiety.
As a way to cope with all the changes and confronting news on the media, it’s really important to make time to switch off. There are a few different ways to switch off. Here are some things that I do that really help me, that I am happy to share with you.
Go for a walk in nature - breath the fresh air and get some vitamin D.
Do yoga, meditation or engage in rhythmic movement such as swimming laps where the focus is on the breathing and being in the present moment.
Surround yourself with good people who uplift you.
When people think of clean eating, they think of salads and steamed veggies with no flavor and it’s all just so tasteless and boring. I am here to tell you there are so many different ways to eat veggies that are healthy and just bursting with flavor!!! Try roasting or grilling veggies instead of just steaming them. Try adding some nuts or goats cheese to your salads. Light seasoning with lemon juice salt and pepper can make all the difference to plain sautéed veggies. Here are a couple of my favourite recipes from my Nutrition E book.
Need
1 cup of mushroom, thickly chopped
1/2 cup of red bell peppers (capsicum), chopped into 1 inch squares
1/2 cup of green bell peppers (capsicum), chopped into 1 inch squares
1 cup of onion (white or red/spanish), chopped into thick slices
For the marinade:
2 tbsp of olive oil
2 tbsp of worcestershire sauce
2 tbsp of honey
2 tbsp of soy sauce
4 - 5 wooden skewers
How
Preheat the grill, broiler or BBQ on medium to high heat. Soak wooden skewers in water for 5 mins to prevent them from burning. Add vegetables one by one onto the skewer. Coat each skewer with marinade. Grill/broil for 6 mins and turn over. Add remaining marinade and cook for another 3 mins.
Need
1 pound (450g) of carrot varieties ie, orange, purple, white or parsnip. Chopped lengthways in 4 inch sections and down the middle.
1 tsp of olive oil ½ tsp of All-purpose seasoning
Salt and pepper
Serve with 1 tbsp of dip (hummus or low-fat spinach dip)
How
Prepare in a baking tray lined with a drizzle of olive oil, chopped carrots. Sprinkling with seasoning, salt and pepper. Bake for 1 hour on 400 degrees F. Cool and serve 4 - 6 and enjoy with low fat spinach dip or hummus dip.
A safe space for women to learn virtual BJJ techniques, that work better for women. This is an interactive platform that is everything about women's BJJ including, live BJJ sessions and BJJ based workouts. There is also a Q&A session where any member can tune in and share their thoughts to the discussion and a video breakdown featuring two amazing ladies every week who submit their footage to me to view and share.
And even better still everyone who joins gets a free drilling dummy so we can all learn together in the comfort of our own homes while gyms are still shut. If gyms are opening up for you this is still a great opportunity for supplemental training and learning techniques that are better suited for women and taught by a woman.
This monthly membership price is only available for this weekend so don't miss this launch special.
Feel free to email me at girlsontop.bjj@gmail.com if you have any questions.
