I show effective ways to attack from the most dominant position in Brazilian Jiu Jitsu and I show you some combos so that you never have to force anything.
SophiaFIT
Sophia McDermott Co-ed/Womens Seminars Legacy Burbank, CA, June 18
Join me at Legacy Burbank in CA On June 18 for my seminars. We will have both seminars. Women’s Workshop 9 am and I'll be sharing specific techniques for women and Co-ed Seminar 12 am. You can participate in both if you want, isn't it amazing? Book your spot soon.
Flat tummy - work the whole core.
To get tight abs with a thin waist when you are standing sideways with the nice v shape and outlines on the side you need to work your whole core. The core is comprised of many different muscle groups that move in different ways but to simplify the most obvious are the Rectus Abdominis the outer layer that we see as the six pack, the Transverse Abdominals the inner layer which works to support the spine and the Obliques which are more on the sides of the stomach which assist in rotation or twisting. Working all these aspects is important for having that toned look but also for having a balanced, functional core.
Hands down one of the best exercises that works the whole core are Rollouts with a Physio Ball. For my Girls On Top program last week we did our strength workout with the ball and did exactly this exercise. My abs from top to bottom were sore for days.
Black Belt or Bust podcast.
Last month I had the honor of speaking with Misty and Keeley, the owners of the Black Belt or Bust podcast. Once again I share my candid views on being a woman in BJJ and all the awesome stuff I have planned.
A big shout out to Fuji Sports!
I want to give a big shout-out to FUJI Sports for their awesome gear and for their amazing sponsorship for all my camps and for their support for women in BJJ. They empower women in BJJ, MMA, and Judo by providing a huge range of clothing to female athletes that are just as available and full of variety as the men’s range. Other companies may have a few token items for the females that train but Fuji Sports focus as much on the female athletes as much as the male athletes. Fuji Sports have been sponsoring me and taking care of me for years and has featured me on many of their campaigns in efforts to support female athletes. They gladly support and sponsor many other female athletes who are helping to bring that feminine presence and awareness to the sport. So thank you Fuji Sports for all that you do.
For my next Lifestyle Camp coming up on June 4th FujiSports will be generously providing a couple of goodies to the goodie bag for all the ladies to enjoy!
Check out some of their awesome gis here that I offer and enter The VIP code:
FUJIVIP10 for $10 off and free shipping.
Delicious Food Made Healthy!
One of my knacks is tweaking recipes so that they are good for you but still just as tasty. I have learned over the years to substitute certain ingredients with other more healthful ingredients but still gives that creamy taste or crispy texture.
For those who love crispy fried chicken but don’t want to deal with the fried fat give this recipe a try. It’s super simple too.
Crispy Baked Chicken
(serves 4)
Ingredients:
1.2 lbs chicken thighs
2 tbsp chicken seasoning (can be BBQ rub)
2 tbsp olive oil
Salt and pepper to taste
Method:
Preheat oven to 385 degrees F
2. Trim the excess fat off the chicken thighs. Season both sides with rub or seasoning and add salt and pepper then place open and flat on a baking dish lined with parchment paper. Drizzle with olive oil on both sides.
3. Bake for 45 - 1 hour depending on how crispy you’d like the chicken.
4. Serve with chopped celery and low fat ranch dip or add to a salad.
Lower back pain?
If you have lower back pain it may be because your hips are super tight. If you play a lot of guard in BJJ and/or sit a lot at a desk etc, then most likely your hips are super tight. Sitting for long periods of time tighten the hip flexors which can cause muscular imbalances in other parts on your pelvis and core contributing to lower back pain. Tight hip flexors also over take a lot in abdominal exercises so that you aren’t actually working your lower abs, but over working your hip flexors instead, further exacerbating the problem.
Try these stretches. Aim to do these every day. Hold it for at least 30 seconds each side.
Sophia McDermott, Lunge Stretch
Sophia McDermott, Cobra Stretch
Athleta workout gear, comfy, durable and versatile
I've been super busy behind the scenes and there is so much amazing stuff coming your way!!! heroes a snap shot a shoot I did recently decked out head to toe in Athleta gear. I. The amazing ladies who have enquired about these pants during my live workout sessions with you am wearing the Fallaron Joggers, XS. They are super comfy. :)
For the lucky ladies coming to my Sophia FIT Lifestyle Camp June 4, you'll be getting an Athleta gift card so you can put it towards some cool gear of your own!
Feel free to check out their catalogue