WLC article, The benefits of body weight training

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Chck out my article just published on Whole Life Challenge. Here I list the most effective body weight exercises performed with focused attention and the benefits such as increased mobility and reduced risk of injury.

I guide you through an effective workout and recommend the best exercises to get the job done to keep you fit, strong and mobile.

Tips to stay on track with your diet for Thanksgiving feast

Thanksgiving is such a wonderful time to enjoy all this delicious food with family and friends. I think it is super important not to deprive yourself of this yummy one-a-year-treat.

However, there is is a difference between enjoying yourself and having a massive splurge to the point where you have blown your diet and consequently you feel like crap for days.

Here are some tips that will help you to stay on track and hep moderate the splurge on Thanksgiving.

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  • Skip the stuffing & gravy

    The stuffing is probably the richest and most calorie laden part of a Thanksgiving meal. It is a bread base that literally sucks up all the fat ad salt like a sponge. If you must have stuffing, limit it to a couple of table spoons at best.

  • For the gravy, if the fat has been scooped off is ok but most gravies are loaded with fat and salt. Limit this too and opt for cranberry sauce to complement your turkey.

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  • Opt for sweet potato or yams over normal potato.

    Sweet potatoes contain more goodness such as potassium, fiber and vitamin B. Additionally they are high in beta-carotene which your body converts into vitamin A. Just watch the added sugar for those sweet yam based dishes with marshmallows. Baked or matches sweet potato is a great option.

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  • Pile our plate high with load of veggies

    Green veggies or salads contain far less calories and a lot of nutrients. They are a great way to fill you up without all breaking the diet. Make sure the veggies are steamed or baked with less fat and steer clear of the cheese, fatty, richer sauces.

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  • Alternate the alcohol with water.

    Another way we break the diet is through drinks, wether it be wine, creamy drinks or sodas. Alternate each alcoholic drink or rich drink with a glass of water and keep the calories in check that way.

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It is also super important to drink loads of water which will help with digestion and help to flush out the excess salt from all the rich foods.

Remember to keep your portions in moderation. Don’t just eat because it is in front of you. Listen to your body. Snack a little before hand so that you don’t arrive to the dinner insanely hungry and then then splurge and eat everything in side and finally, keep your water intake up.

Jiu Jitsu World Mag - strength training fundamentals

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Keep your eyes open for for my next article to be published in Jiu-Jitsu World Magazine all about the five fundamentals of strength training. This article is a great guide for those who want to add some supplemental training to their BJJ training to increase their performance but who have limited knowledge on how best to train for performance.

Even though we might know what do to on the mats, it doesn’t mean wi=e know what do to in the gym. It can be daunting since there are so many different ways you can train depending on what your goals are, not to mention how to use all the machines and equipment. In this article I break it down and keep things simple and stick to the 5 fundamentals of training. Stay tuned.

live workouts on twitch TV

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I am super excited to announce that I am doing my workouts live!!!! Tune in to www.twitch.tv/sophia and do my workouts with me. They are great for getting in shape as well as maintaining good shape if you are an athlete. My focus is to create a balance body that is fit, agile, toned, strong and with good mobility. My workouts are challenging but you can work to your own level and progress. I focus on buying calories so if weight loss if your goal, you are gonna love these workouts.

Come join me aery Sunday 9am pst for ‘Mat Movement’ workout and Tuesday 12.30pm pst for my strength workout and get fit with me!!!!

www.twitch.tv/sophiafit

Fit Mums!

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One of my missions is to help spread the idea that just because you are a mum, that doesn’t mean that the sexy fit women before babies is a thing of the past. Motherhood is by far the most challenging thing you’ll ever do since it is never ending - but oh so rewarding. But it is so easy to put our kids first and leave ourselves to the last. Before we know it we are tired, out of shape and no longer doing the things that we enjoyed before babies. It is all about creating that balance. But most certainly, the most import factor is your health because if you don’t have your healthy, you don’t really have anything. No mater how busy us mums are…. we must make time for ourselves to have a workout a few times a week. Get out and go for a power walk, hit the gym or do one of my live workouts on twitch while bubba is bouncing in the bassinet. you can log into view my workouts here: www.twitch.tv/sophiafit We can do this and fin time for one hour in the day for US!!!!

Make your own perfect meals while eating out

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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.

This weekend, Oklahoma!

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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.

Train the mind and reap the benefits on the body, Jiu Jitsu World Mag

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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