Get Versatile with eggs!

For those who don't like to eat a lot of meat (I am vegetarian also) you can get versatile with eggs. Omelets are an awesome way to get your protein in and your veggies. You can eat this for a breakfast, or a lunch or even a dinner!!!

Eat the egg yolks too. The whole things bout avoiding the yolks due to high cholesterol is #bs. The yolk contain additional protein, good fats and all all your fat soluble vitamins. The yolks are also a really potent course of choline helps with nerve transmission.

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Ways to eat vegetables so they aren’t boring!!

When people think of clean eating, they think of salads and steamed veggies with no flavor and it’s all just so tasteless and boring. I am here to tell you there are so many different ways to eat veggies that are healthy and just bursting with flavor!!! Try roasting or grilling veggies instead of just steaming them. Try adding some nuts or goats cheese to your salads. Light seasoning with lemon juice salt and pepper can make all the difference to plain sautéed veggies. Here are a couple of my favourite recipes from my Nutrition E book.

Mushroom Kebabs

Need
1 cup of mushroom, thickly chopped
1/2 cup of red bell peppers (capsicum), chopped into 1 inch squares
1/2 cup of green bell peppers (capsicum), chopped into 1 inch squares
1 cup of onion (white or red/spanish), chopped into thick slices
For the marinade:
2 tbsp of olive oil
2 tbsp of worcestershire sauce
2 tbsp of honey
2 tbsp of soy sauce
4 - 5 wooden skewers

How
Preheat the grill, broiler or BBQ on medium to high heat. Soak wooden skewers in water for 5 mins to prevent them from burning. Add vegetables one by one onto the skewer. Coat each skewer with marinade. Grill/broil for 6 mins and turn over. Add remaining marinade and cook for another 3 mins.

Roasted Carrot Medley

Need
1 pound (450g) of carrot varieties ie, orange, purple, white or parsnip. Chopped lengthways in 4 inch sections and down the middle.
1 tsp of olive oil ½ tsp of All-purpose seasoning
Salt and pepper
Serve with 1 tbsp of dip (hummus or low-fat spinach dip)

How
Prepare in a baking tray lined with a drizzle of olive oil, chopped carrots. Sprinkling with seasoning, salt and pepper. Bake for 1 hour on 400 degrees F. Cool and serve 4 - 6 and enjoy with low fat spinach dip or hummus dip.

Virtual Personal Training Sessions & a Nutritional Plan with SophiaFIT

I am excited to announce that I will be offering Virtual Personal training sessions via Facetime or Skype. Alongside the training session, you will receive a Tailored Nutrition Plan and Workout Schedule!

My programs are very much geared towards overall lifestyle since feeling great and looking good is about so much more than what you are eating. With a personalized program, I will be looking into your food and water intake, your exercise,  your sleep, your supplements and your schedule/stress levels. My aim is to tailor a program that works best for you personally and make sure that it is achievable for you so you can realistically reach your goals. 

Please email me at sophia@sophiafit.com for details and prices.

2020 Weekend Retreat in Las Vegas!!!

At the end of March I am teaching a Weekend Retreat and it is going to be amazing. Set around nature, the house is also close enough to visit the strip to enjoy all the bling that Las Vegas has to offer. The focus of my retreats is to recharge and heal and to get away from the daily grind. We will be enjoying good healthy food that is provided, workouts and no gi/self defense training as well as morning sunrise yoga. The evenings will be spent with various workshops including a guided meditation and a session with a very special guest motivational speaker, holistic facilitator and clairvoyant.

All the ladies attending will also be receiving a goodie bag from our amazing sponsors!!!

There are a few spaces left. For more info and to book your spot click here:

For any questions feel free to email me at: sophia@sophiaFIT.com

Parties, functions, travel and staying in bikini shape!

I am loving the Summer and enjoying the pool, but staying in shape right now is an extra challenge because there are so many functions lately for me as well as extra travel and it is tough to stick to clean eating all the time. Staying put and sticking to the usual routine are when things are easy, but I find that these functions, parties and travel the are the test.

The key is to find balance. Living a life of complete restriction is not enjoyable. If you are at that function and want a cup cake, then have one. But maybe enjoy just the one. Stick to the other healthier options available - If there are healthier options. Sticking to smaller portions is also very important when keeping your diet in check.

If you are drinking, make sure to alternate a drink with a glass of water. This especaily important if you are out in the sun all day. Becoming dehydrated at a party while out in the sun all day is no fun at all.

If you are at a place where there is no healthy food available, then being super organized and bringing healthy food or snacks could save the day. Alternatively you could eat a healthy meal beforehand so you are less tempted to nibble on all the unhealthy food. I personally always have a Kind bar and a pice of fruit in my bag no matter what.

Feeling good in my own skin in a bikini is important but so is enjoying life in general so finding that balance is the key.

WLC article, The benefits of body weight training

Chck out my article just published on Whole Life Challenge. Here I list the most effective body weight exercises performed with focused attention and the benefits such as increased mobility and reduced risk of injury.

I guide you through an effective workout and recommend the best exercises to get the job done to keep you fit, strong and mobile.

Make your own perfect meals while eating out

If you are on point with your diet sometimes it is hard to find the perfect meal in the correct macros for you when eating out. I like to get a bunch of sides to make my perfect meal. I know I need a good natural protein source, a natural whole source of complex carbs, some good fats and lots of greens or veggies to get a high dose of vitamins and minerals. Eggs, curried cauliflower, avocado and sweet potato was my choice the other day when eating out. The eggs are a great source of protein, the sweet potato is a great choice of complex carbs, avocado is a great source of fat, mostly monounsaturated and the cauliflower is a good choice of veggie and adds some great flavor. You can’t go wrong from a nutritional standpoint with this plate.

Listen to your body

So much of honoring your body is about listening to it. Take note of how you feel after eating certain foods. Do you feel bloated, sluggish, lethargic? Or do you feel nourished and energized? There are loads of healthy foods that may not agree with you. Every body is different, but being in tune with yourself is the key. #knowyourself