Sophia MCDermott Drysdale

UFC gym Greenville, SC is having me out for co ed seminar!!!!

UFC Co Ed Seminar.jpg

I am heading back to the East cost to teach a co ed seminar at the UFC GYM in Greenville, SC on Saturday July 13. I had so much fun teaching there last year. Such a fantastic gym with such good people. I look forward to seeing some familiar faces and some new faces. I look forward to teaching some new techniques also.

You can book your spot with:

Girls in Gi's 8th Anniversary Weekend!

Girls in gis 8th anniversary .jpeg

This coming weekend marks the 8th anniversary for Girls In Gis, which is an amazing organization dedicated to bringing women together in BJJ and providing a support network. Girls in Gis have grown exponentially over the past few years and it is so awesome to see how collectively woman can build something so amazing. I am super honoured to be the guest instructor along with the super talented Hannette Staack. We will both be sharing some techniques in a seminar the following day. Please book your spots asap for this event. It will be an opportunity not to be missed. 

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!!!

All you need to know about Protein Powder!

Keeping in theme with last weeks blog post on Protein! I thought I’d provide you guys with a little insight into the world of protein powders!

What are Protein Powders?
Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:

  • Rice
  • Egg
  • Milk
  • Pea
  • Hemp

Along with the raw form of protein, many company fortify their products with vitamins, minerals, greens, additional fats, grains, fibre and/or thickeners.  So although protein powders come directly from whole food sources, they’re not whole foods themselves.

For Vegetarians and vegans, rice and pea isolate proteins are powerful on their own. But mixed together, they're the first vegetarian protein that can compete with animal-derived proteins and meet the demands of hard-training athletes!

Next question! Why would I want to use a protein powder?
Regardless of your individual goals, its important that you get enough protein in your diet and protein powders can be very helpful if you aren’t getting enough from whole food!

As the protein market has exploded with an array of brands, values and ingredients! Here is a list outlining the strengths and weakness.

  • Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.
  • Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.
  • Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.
  • Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.
  • Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.

Just remember you get what you pay for so by choosing the “cheap” protein powder you most likely buying into a product with higher amounts of lactose, fat, filllers etc..

Ps. Pre Order of My Spring into Summer 7 Day Meal Plan is available now! Click here to secure your copy!



Don't blow it all after one bad meal. Consistency and persistence is the key

Sophia McDermott Drysdale FIT

To all my amazing clients who are on this journey with me, just a reminder that weight loss on the scales is not linear. Sometimes (and especially for women) the scales might jump up a pound or so for no reason!!! Keep doing all the right things and have faith in the bigger picture. Blowing it all because of one bad day is not the answer. You body needs consistency. Feed your  body with consistent healthy meals and move every day. Persistence is the key... just like how we work towards anything we want in life. 

Banana and Strawberry smoothie recipe

Sophia MCDermott Drysdale

Here is a quick and easy recipe for my favourite smoothie. If you want a little bit of a sugar hit after training, this is perfect. It is also ideal when paired with a couple of eggs for breakfast which will give you a balanced meal of protein (eggs) fats (eggs) and carbs (smoothie). I always use almond milk or coconut milk. The only dairy I use is unsweetened greek yogurt. That is because the live active cultures are so good for your gut health which helps keep your immune system strong. .

- 1 cup of almond milk
- 1/2 banana
- 1 cup of strawberries
- 1 tbsp chia seeds
For the smoothie add banana, strawberries and chia seeds to the  almond milk. Blend thoroughly.


My Seminar in San Diego

Sophi McDermott Drysdale seminar

Last weekend I taught a seminar in San Diego. I looooove San Diego with it's laid back vibe and sea breeze. Thank you to Paulete and Michael at The Stronghold who put this seminar together, it was a great opportunity for me to meet some new people. The seminar was a good opportunity for other ladies from other schools to come together, to learn, connect and share information. 

I love how BJJ bring so many people together from all walks of life. One family.