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

Live workouts on Twitch TV

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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.