athlete

5 Fundamentals of strength training - Jiu Jitsu World Mag

Sophia McDermott Drysdale Jiu Jitsu world mag

Check out my article just published in Jiu Jitsu World Mag that explains the 5 basic fundamentals for strength training for all those who are starting out in the gym who want to supplement their training to be fitter and stronger for BJJ.  The focus is to maintain a balanced body and to focus on movement patterns that are best suited for performance athletes. Don’t get confused in the gym by all the equipment and fancy exercises that you see on IG. Keep it simple, yet effective an follow this as as a guideline.

World Championships

 3rd at the worlds, but the only mother on the podium out of all the black belts

 3rd at the worlds, but the only mother on the podium out of all the black belts

This past weekend was the biggest weekend of Jiu Jitsu because it was the weekend of the World Championships. So many athletes prepare for this big to  make their mark in the World of BJJ. 

So many amazing women have crossed my path  in the past few years and a lot of them competed. I know that for a lot of these ladies they are juggling full time jobs and families and yet they are still making their mark on the tournament scene. This is just a testament to how incredible so many women are who have a life full of responsibilities and commitments, but they make the time for themselves and their passions also.  

I was the only mother on the podium in the women's black belt division at the Worlds in 2014. Ladies, with support and lots of dedication our dreams as mothers, career women and world class athletes can be achieved. This just shows how strong and capable we really are. 

Check out my article in Gracie Mag that came out yesterday about correcting the posture and aligning the shoulders. If you are a martial artist you may be susceptible to having rounded shoulders because of the posture you constantly have to maintain to protect yourself. For those who have a desk job and sit on a computer all day, this problem is further compounded since most people sit with poor posture with their spine rounded their shoulders slouched forward.
Over time this posture tightens and shortens the chest muscles and the front deltoids and stretches and weakens the upper back muscles such as the lats, rhomboids and the rotator cuff muscles that stabilize the shoulder. Due to incorrect alignment this posture can make you more susceptible to injuries such as impingement syndrome, tendonitis and rotator cuff injuries which can result in chronic pain and limited mobility. Having any of these conditions puts more stress on the bicep tendons and front deltoids, making  you more susceptible to bicep tendon tears and labrum tears because the front deltoids and the chest are engaged during 'pulling' work instead of just the back muscles. 

Here are a few photos that demonstrate opening up the chest and pulling back the shoulder to minimize injury. 

The stick behind your shoulders will open up your chest and pull back your shoulders.

The stick behind your shoulders will open up your chest and pull back your shoulders.

Raising the knees will loosen up the lower back also.

Raising the knees will loosen up the lower back also.

 

 

create a lifestyle to allow you to feel, look and be the best you can be.

In order to feel, look and be the best you can be involves a number of factors and not just one thing.

In order to feel, look and be the best you can be involves a number of factors and not just one thing.

I have been travelling a lot lately and have not been able to carry out my usual routine. I realised that to look, feel and be your best many different factors come into play. It is not just about eating clean or squeezing in a workout, it is about creating a lifestyle that allows all your body and mind to thrive. Sleep, diet, exercise and time out  to de-stress such a meditation session are all equally as important. Just one element such as eating clean is not going to make you healthy if you are stressed all the time or if you  don't have time to exercise. as Having a lifestyle that enables you to achieve all the elements creates a healthy mind and body and allows you to feel, look and be the best that you can be. 

 

Skin care for Athletes

A proper skin care routine is important, especially for athletes who get sweaty every day.

A proper skin care routine is important, especially for athletes who get sweaty every day.

I know as BJJ ladies we don't mind roughing it up so much. Being sweaty with messy hair and eternally in sports gear or a gi seems to be our default look. But underneath that disheveled exterior I think most of us like to have nice smooth skin. There are two ways that we can maintain good skin, one is from eating the right foods and staying hydrated, and the other is from using good skin care products and having a good skin care routine that ensures our skin is breathing and clean. 

Wash your face ASAP! 

The number one  thing you must do if you train BJJ or workout and get sweaty is to wash/shower as soon as you can right after a training session.  There are so many nasties from rolling around on the mat and the more time they have to settle on your skin, the greater the chance of ending up with something like ringworm or staph. The warm moist environment of sweaty skin is a paradise for  fungal infections. Infrequent washing also means that your skin is subjected to day to day dirt and germs which get into your pores and can lead to small lumpy inflammations and pimples. 

An antimicrobial skin cleaner/soap is a good idea from brands such as Defense Soap for your body, but I don't recommend using this on your face. If you want to wash up the nasties on your face, then something a little kinder to the skin such as tea tree oil soap that Defense Soap also makes would be a better option.

Defense soap, and with tea tree oil which is good for battling the nasties but not so harsh on your skin.

Defense soap, and with tea tree oil which is good for battling the nasties but not so harsh on your skin.

 

Here is the routine that you should be doing for smooth, vital skin:

Use a cleanser, not a soap bar on your face. I don't recommend that you wash your face with regular soap. The pH balance of most soaps are too harsh and they strip your skin of all the natural oils,  leaving your skin dry. Good cleansers will clean off the oil, debris, and makeup, sweat from training.

Follow with a Toner. Toners are meant to be used after cleansing. They help restore skin's pH balance after using a cleanser and they restore and repair the skin's surface after the cleansing.  

Moisturize every morning  and night. I think it is important to use a day cream and a night cream since they do have their differences. Most day creams tend to be a little lighter and contain an SPF sunscreen. In addition to moisturizing our faces we need to moisturizing our whole bodies. If you experience a lot of chafing from the gi or mat burn etc, this is particularly important since the chafing causes the skin to dry up and harden and can lead to ingrown hairs and clogged pores. Moisturizing after every training session will keep skin supple and soft. 

What do I use?

For the past 6 weeks I have been using the product line recommended called Arbonne RE9 and I have seen a noticeable difference in my skin. It's is fuller and more vibrant which is perfect to prevent those fine lines from  appearing. I am quite diligent about my routine and this in and of itself has made a difference. 

Arbonne RE9, Anti aging line. This is what I use now and I am not looking back.

Arbonne RE9, Anti aging line. This is what I use now and I am not looking back.

The package that I have fallen in love with used all natural ingredients and no harsh chemicals and includes a: cleanser, toner, renewal serum, eye cream, a SPF day moisturizer and a hydrating night cream. All this sounds like a lot, but the reality is that if you want nice skin when you are 50, this is what we have to be doing now - washing, cleansing, toning and moisturizing. There is also a men's skin care line which is awesome. 
Check out the link and let me know if you are interested in purchasing the package from me and I can get you some details.  sophiadrysdalefitness@gmail.com
https://www.arbonne.com/discover/products/re9advanced.shtml