Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

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Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

Next Lifestyle Camp up and running - grab your spot!!

Sophia McDdermott Drysdale FIT

This isn't just a BJJ camp (although there is 2 hours of technique and training every morning), it is about all the aspects that are important in creating a fabulous and healthy lifestyle. This camp includes healthy food/nutrition, movement with yoga and sculpting workouts and the mental aspect where I have a holistic facilitator who does the guided meditations and Warrior Within workshops. This camp will  be covering the theme of eliminating negative self talk which is such a big thing to  hold us back from getting what we want in life. 

The best thing about the camps though is the sisterhood and the lifelong friendships that are created to BJJ. This will be my 6th camp and a wonderful sisterhood that has come about from these. 

Here is a link that has loads of info: there is a PDF you can download. 

https://sophiadrysdale.squarespace.com/lifestyle-camps/

Here is how you can book your spot with payment options: let me know if you would like to do a payment plan. 

 

Please email me at sophia@sophiaFIT.com if  you have any questions!!!

 

Kings of Kitchen

 A kitchen stocked with plenty of fresh, healthy produce not only allows you to easily throw together quick, healthy meals & snacks but helps in eliminating any temptations! Firstly you need to ultimately “cut the crap”! Get rid of foods that are dragging your energy level down and increasing your fat levels! This includes all processed pre made meals, refined sugar, soft drinks and sugary snacks! Once you’ve cleared out your pantry, fridge and don’t forget about the freezer, it’s time to stock your kitchen with ingredients that are going to fuel your body to not only burn fat but get you lean and full of energy!

 

Here are the foods which I believe are the Kings of the Kitchen and are an essential in any household!

  • Eggs – the home of healthy fats and good any time of day.
  • Coconut oil – a natural saturated fat, perfect for cooking.
  • Avocado – the green goddess packed with heart-healthy monounsaturated fat.
  • Sweet potatoes – are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids! Need I say more...
  • Blueberries – Perfect for a quick snack or add to your smoothie!
  • Chillies – dried or fresh, they bring spice to your life.
  • Spinach – add to your smoothie, salad or omelette, this King will give your a hit of protein as well helping to suppress your appetite
  • Nuts & Seeds - Ultimate on the go snack! Stick with almonds, walnuts, and sunflower seeds.
  • Low Fat Greek Yogurt - Packed with protein, enzymes and probiotics!
  • Canned veggies or fish - Fresh is always best, but keeping a few cans of tuna, corn and beans are super convenient and quick for when you are on the go!
  • Herbs and spices – turmeric, paprika, cinnamon

You can find easy, simple & delicious recipes using the Kitchen Kings in My Spring into Summer 7 Day Meal Plan! Click here to purchase your copy!

Home workout videos!

Sophia McDermott Drysdale FIt

Behind the scene I have been working tirelessly with my team to put together my Home Workout Video Series. I am super excited to share these with you since these workouts are a combination of my years as knowledge as an athlete in gymnastics,  BJJ and Figure and as a personal trainer/coach/instructor. I have created 7 workouts that target different aspects of fitness and different muscles groups to work the entire body and to keep you challenged.  The workouts are full of variety and fun exercises to also keep you motivated and inspired to continue on your health and fitness journeys.

The workouts will be released soon at https://ultimatebundles.com/. Subscribe to their website to receive massive discounts!!!  Stay tuned for more updates!

Look out Las Vegas, Girls in Gi are coming!

 

 

As you all know, Girls in Gis is coming to Las Vegas on Sunday August 27th (the day after the Master Worlds). If you are heading to Vegas to compete, extend your travels for one extra day to make this epic event. Ladies from literally all over the world will be there and it will be an amazing opportunity to connect and train. I will be the guest instructor along with the lovely Mylene Ramos Manalo. Book your spot ASAP since this is going to fill up!!

Thank you to City Athletic for hosting and FUJI Sports who are the sponsor of the event!

Seminar in Jackson Mississippi

Sophia MCDermott Drysdale FIT

I am excited to be heading to Jackson in Mississippi to teach! On the saturday August 12 I will be teaching a co ed seminar, and on the Sunday August 13th I will be teaching a Women's Workshop. Please message me if you have any questions. Spots are limited and this will sell out fast. Book your spot with Jessica at 662 285 8851. Early bird specials and discounts for those who want to do both days. 

Home workout video series in progress!

Sophia MCDermott Drysdale FIT

I have been working tirelessly with my team to get this project finished in time. My home workout video series is all coming together. For those who did one of my 5 day challenges, you will have had a taste of what my workouts are all about. Here is the link to join the group: https://www.facebook.com/groups/248316812183450/ Like and follow my Facebook page to stay up to date with loads of health and fitness tips: https://www.facebook.com/sophiamcdermottFIT/ 

Quick. Easy. Healthy!

That feeling is all too similar of getting home after a long day and having to think about dinner! It is just so easy to just pick up the phone and order take out! This insanely delicious and simple recipe will sure to change your mind about take out!

My Turkey Lettuce Wraps are not only quick but super easy to prepare and also a great healthy alternative to regular wraps! This meal will leave your body and tastebuds feeling satisfied! 

Turkey Lettuce Wraps

I N G R E D I E N T S
250grams (1/2 a pound) of turkey mince
1 - 1 1/2 cups of mixed veggies (use any veggies that you have in your fridge)
1 teaspoon chilli (powder or flakes)
1 teaspoon of paprika
1/2 teaspoon ground ginger
1 clove garlic, chopped
2 tablespoons low-sodium soy sauce (look for gluten-free)
2-4 leaves of butter lettuce or romaine lettuce
2 tablespoons cilantro, chopped
1 lime, sliced into 4 wedges

H O W
In a large frying pan, heat oil over high heat and add turkey. Cook, stirring until starting to brown.
Stir in veggies, chilli, ginger, garlic and soy sauce. Cook until veggies are tender, about 2 minutes.
Fill the lettuce leaves with your turkey mixture. Top each with some avocado, cilantro and extra chilli. Serve with lime.

This should take you all up only 20 mins to cook & prepare! How easy is that!