meditation

The Countdown is ON!!!

Lifestyle Camp Flyer APRIL 18.jpg

The countdown is on! My next Lifestyle camp is starting in just a couple of weeks on Sunday April 29 - Friday May 4 at St Augustine, Florida! With accomodation situated right on the beach it is impossible for you not to leave feeling refreshed, revitalised and STRONG! There will be 5 Days of Yoga, Bjj, Meditation and of course nourishing meals (which are all from My Nutrition E Book & 7 Day Meal Plan) Plus loads of beach time and the opportunity to meet some truly amazing women!

Just a quick shout out to the sponsors for very generously providing a few essentials for all "Full Package" Camp Attendees goodie bags!

Meditation Tips!

mediation, yoga Sophia McDermott Drysdale.jpg

For those lades who missed out on the camp here is an opportunity to do some meditation in your own time. This is an excerpt from an article I wrote from a magazine which gives you a brief explanation and a step by step guide on the ‘how to’ of meditation and the basics.

There are many different methods of meditation but the simplest way to reach this peaceful state is to focus entirely on the body and the breath. This practice is known as “mindful meditation” or “focused attention.” Our breath is one of the only things that is autonomous that we can actually control.
 

Here’s how to do it:

Start by finding a comfortable place to sit or lie down without being distracted.

Close your eyes and inhale slowly for a count of six to eight. Then exhale slowly for a count of six to eight.

When you inhale, imagine you are breathing in clean light air or energy, and when you exhale, imagine you are releasing dark air or energy that your body needs to clear.

Keep this focus on the breath while trying to relax every part of your body. Visualize moving down your body from the top of your head down to the tips of your toes. As you move through each part of your body, allow for the relaxation to set in, specifically taking advantage of each exhale to further relax your muscles.

Enjoy the stillness. If a stray thought comes into your mind, push it out by returning your focus to your breath or to the relaxed muscles in your body. Every time a thought comes into your mind, replace it as soon as you are aware of it.

Deep, calm, and purposeful breathing has been shown to relax your body by slowing down your central nervous system (which can be over-activated from anxiety and stress). Meditation has been shown to repair the central nervous system like a good night's sleep. Reduced stress also means lowered cortisol levels and lower blood pressure, increased immune function, and increased mental wellbeing.

Next Lifestyle Camp up and running - grab your spot!!

Sophia McDdermott Drysdale FIT

This isn't just a BJJ camp (although there is 2 hours of technique and training every morning), it is about all the aspects that are important in creating a fabulous and healthy lifestyle. This camp includes healthy food/nutrition, movement with yoga and sculpting workouts and the mental aspect where I have a holistic facilitator who does the guided meditations and Warrior Within workshops. This camp will  be covering the theme of eliminating negative self talk which is such a big thing to  hold us back from getting what we want in life. 

The best thing about the camps though is the sisterhood and the lifelong friendships that are created to BJJ. This will be my 6th camp and a wonderful sisterhood that has come about from these. 

Here is a link that has loads of info: there is a PDF you can download. 

https://sophiadrysdale.squarespace.com/lifestyle-camps/

Here is how you can book your spot with payment options: let me know if you would like to do a payment plan. 

 

Please email me at sophia@sophiaFIT.com if  you have any questions!!!

 

Why aren't I losing weight?

Have you been trying to lose weight and only seeing minimal maybe even no changes? There are a few simple things that you maybe doing wrong! All it takes is a few simple adjustments to your diet, exercise regime and you will be seeing results again!

Skipping Breakfast

It may seem like a great idea to save calories but skipping breakfast almost guarantees that it will leave you consuming unnecessary amounts of calories later in the day to make up for it which can actually have an negative effect on your metabolism. Breakfast doesn’t need to be complex, it can be as simple as making a quick protein smoothie with banana and berries or scrambled eggs! All you need is a simple healthy calorie hit to jump-start your metabolism.
 

You are slogging out hours on the treadmill!

Increased muscle = increased fat burning! Swap the hour you spend pounding the pavement with a 30 minute weight training session. Not only does lifting weights prevent injury by strengthening the joints but it also builds lean muscle which leads to an increase metabolic rate meaning you will keep burning calories long after you have left the gym!
 

Not eating carbs!

sweet-potato.jpg

Eliminating carbs can actually do the opposite! It can put your body into a state of ketosis which I think is not so good for women. Plus if you are a performance athlete you will find that your energy levels are lower and you can’t get through your training sessions well! Your body DOES need carbohydrates in order to fuel it throughout the day and to help metabolise fat. When talking about carbs, the type of carbs are very important. Starchy carbs such as pasta and potatoes will lead to weight gain but choosing healthier carbohydrates that are unrefined and unprocessed such as brown rice or quinoa or root veggies are a much healthier option!
Key point: Eat them in moderation and eat them around your workouts!
 

Color - SDrysdale_04182015-033 copy.jpg

No drinking enough water!

A glass a day won’t suffice but ensuring your drink 2 -3 litres per day, according to recent studies, can aid with weight loss. Filling up on water before a meal can help ensure you don’t over eat therefore helping with portion control! Also eating foods that contain a lot of water such as fruits and veggies, will help fill you up faster! And what does that mean? You eat less! If you struggle with your daily water intake, I suggest adding a few slices of lemon or some fresh berries to add a little “zing” to your water!  
 

You don’t leave yourself time to have fun!

I know what you may be thinking, what does fun have to do with why you aren’t losing weight! Well stress is shown to cause weight gain as it triggers the body to eat more of especially the foods high in sugar and fat! Make sure you allow yourself at least 15 minutes everyday to relax and unwind.  Meditation is a really great stress relief since it calms your nervous system. If you have more time take the opportunity to catch up with friends, go on a hike, a yoga class or a relaxing walk in nature.

Sophia's 5 Day Challenge, done and dusted!

Sophia McDermott Drysdale

Last week I held my 3rd 5 Day Challenge. This was about the mental aspect of health and fitness and the focus was on goal setting and planning. I arrange a task where the ladies had to work backwards from their long term goals all the way to their daily goals. This was probably the toughest of all the tasks.  The next task was to create a vision board, to help manifest all that they wanted in life. The 3rd task was provided by Sheila Kennedy who has a business, Sounds From Source and The Athlete Sportsbag where she focuses on getting that athlete to the next level by working on the mind and body. She contributed with a wonderful  relaxing meditation that was filled with some positive affirmations. You can check out here work here: http://thebestworkoutforyou.com/ 

the 4th was all about snuffing negative thought patterns and replacing them with positive affirmations and understanding that you deserve to have all that you desire and finally on the last day I provided a workout that was a yoga/zen workout. The focus was strengthening through stretching and breathing through the movement. My aim was to offer a way to de-stress through moving the body. 

For those who would like to see this workout it is on my YouTube Channel. Please subscribe to stay tuned for more workouts. https://youtu.be/moj63s3YB6c

I truly hope that everyone enjoyed the challenge and found it worthwhile. You can join the group for future challenges here: https://www.facebook.com/groups/248316812183450/?fref=nf

Sophia's 5 Day Challenge Starts Today!!!

Sophia MCDermott Drysdale FIT

Who is ready to do this 5 Day Challenge? It starts today!!! You can join the Facebook group here!. https://www.facebook.com/groups/248316812183450/ This will be the best one yet since it focuses on the mental aspect. For those who compete, it is all mental. We will be looking at creating positive affirmations to help with all this so you can get out there and do your absolute best. For those who don't compete these skills can be used for other goals you may be striving for. So we will be covering goal setting strategies as well as meditation and yoga to eliminate stress. Sheila Kennedy from The Athletes Sports Bag Featured Athletes has provided the meditation which is such a blessing. She focuses on getting that athlete to the next level. Join the group and add your girlfriends!!! 

100% healthy lifestyle

Sophia Drysdale

They say it is 80% diet and 20% exercise, but in reality it is 100% of the right lifestyle. What you eat, how much water you drink,how you train, how much sleep you get and your frame of mind are all essential factors to looking and feeling your best every day. All the parts together make up the whole. Just eating right but not sleeping enough won't do. Just as training hard but not eating right won't work either. Another important factor is rest. Taking time out for some TLC is very important for your mind and your body. Treat yourself to a massage and take timeout every day for some meditation.