Live workouts on Twitch TV

Sophia MCDermott Drysdale02_Twitch.jpg

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 and join me on my channel: SophiaFIT.

Hydration - Quick Tips


Did you know that on average, Americans drink a little more than four glasses a day!! By not hydrating yourself adequately you can affect your workout, your weight — even your brainpower. Here are just a few quick tips to help you hydrate!

1. Make drinking water a daily habit

2. Feeling thirsty or experiencing dry mouth, flushed skin, fatigue, or head-ache can all be signs of dehydration. Hydrate the body with some water before reaching for panadol

3. Plain water too boring, try adding fresh lemon or lime juice or a handful of berries.

4. To increase your fluid intake, enjoy a few pieces of fruit a day, as well as some
homemade vegetable soup. For example 1 cup cooked sliced zucchini  contains 6 oz of water!!

5. If you find you get to the end of day without finishing your water bottle set a timer as a reminder to drink a glass of water every hour or so!

And remember you don't need to guzzle a gallon of H2O during your exercise session, simply drink to satisfy your thirst and you'll take in what you need.

New Year, New You!

The beginning of a new year is such an exciting time! It is time where you can ultimately reset and create new goals to smash throughout the year! Don't get me wrong I love the holidays but in most cases they are not necessarily great for our waistline!! In 2018 I want to be your mentor, your inspiration and your friend to help you with your health & fitness goals!!


I know a lot of you want to make positive changes to your health to kick off the new year so I am offering both my Nutrition eBook and my 7 Day Meal Plan for 50% off!

Subscribe to my newsletter here to receive the special code for 50% off My New Year Bundles! This is only available for the month of January! 

These books still offer loads of recipes and my basic philosophy on eating for weight loss including what you eat, when, how much and why, and other factors that affect your health and weight loss potential.

Seminars in Oregon!

Sophia MCDermott Drysdale FIT

I will be teaching a co ed seminar on Saturday April 29 and a women's workshop on Sunday April 30 at Clarke's University of Martial Arts in Oregon. I believe that each the seminar is $65 and the workshop is $50. For those ladies who would like to attend both you receive a discount and pay $100. I do highly recommend the ladies to attend the women's workshop since I will be showing techniques that are better suited for women that allow us to use our strengths such as mobility and flexibility. Jump onto the events page and contact Prof. Ryan Clarke to book your spot!!!

Staying in shape while on the road

Sophia McDermott Drysdale

I have been travelling to teach so it's been a few days since I have trained. Making the right food choices while I am on the road, at the airport eating out etc is what keeps me in check. The secret is to ALWAYS have healthy food handy. I never head off to an airport without my hard boiled eggs and a banana. While I am on the road I will grab a salad and a KIND bar with no added sugar. 

When eating out I make sure to have a salad of some fish and vegetables. Easy of the dressings and sauces and I stop eating when I am feeling full. 

Strategies to deal with the grief or divorce

Sophia McDermott Drysdale FIT

I recently finished up some more filming today for my next article for Breaking Muscle. I am writing about divorce and the 7 stages of grieving. This article is about and creating ways to channel all the emotions in a positive way.  When we are in a state of shock or disbelief  them we may need help with motivation. When are are feeling angry then we may need a physical outlet for that anger and aggression. My series on divorce are about building awareness on the topic which is still a bit taboo. But the reality is that the heart breaking event f a divorce is something that 50% of is experience. If there is more awarenss about this, then there will be better coping strategies and more support networks available. This should be an interesting read. Stay tuned.

Carbs, Protein and Fats = ESSENTIAL

Life is all about Balance!

Let’s talk about Protein, carbs and Fats!



Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy  it needs to workout and train  hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!

This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.

Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!

Source: Muscle & Fit

Source: Muscle & Fit


Eat right and you will always stay in shape

Sophia MCdermott Drysdale fit

These days I spend half my life traveling to teach, which is awesome. But that means I can't train as much as I would like. I am living proof though, that eating right keeps your body on track even if you miss a few training sessions. Next time peeps don't despair if you can't get to the gym, just make sure you eat right! #eatclean #sixpack #travel #bikinibody #weightloss#diet #nutrition #fitnessmotivation