Arm bars are Sophia Mcdermott's favourite submission and she finds them from everywhere! The key is not to hold onto the arm but to use your hips. Your opponent won't see these coming! https://www.sophiamcdermott.com/BJJ-with-Sophia
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!
Spring is approaching and thinking about wearing those short shorts might seem improbable at the moment. But there are a few tried and tested exercises that will whip you into shape ASAP.
Kettlebell swings burn so many calories and are so good at toning the core, glutes and legs. Try 50 swings and do these 3 times through.
To tone the upper body such as the shoulders as well as the core, push-ups while balancing your hands on the Kettlebells with a row pack a punch. Try 10 on each side and do 3 times through.
It’s so easy to be eating more while we are all stuck at home. There is far less structure and one of the things most of us tend to do is snack when we are bored. In order to prevent piling on the bounds during lockdown its best to have healthy meals and snacks available, if not we’ll head straight for the crackers or the chips.
My 7 Day Meal Plan is a very straightforward no-fuss meal plan that discusses the basics of nutrition and maps out delicious yet healthy meals and snacks for 7 days straight. Search day is different so there is loads of variety to keep things exciting. There are over 30 recipes in the books. And as a thank you, I am giving you a special discount coupon code that will allow you to receive this book at half price!!!!
Pretty much all of us want a perfectly flat stomach. I don't know about you but the idea of doing endless crunches bores me to tears. But crunches work only one aspect of your abs anyhow. To get tight abs with the nice v shape and outlines on the side, you need to work you whole core including your transverse abs and your obliques. Here is one amazing exercise to get your abs in shape for the bikini weather! The exercise works your whole core including your transverse abs, which supports your spine and your rectus abdominals.
START
FINISH
Maintain a straight line from knees to head.
Draw your belly button towards your spine.
Start by placing your forearms on the ball and drop your chest on your arms. Slowly extend your arms rolling the ball out, keep a straight line through your midsection and then roll the ball back in.
Aim to do this movement 10 times.
Have a read of an article I wrote that explains how the core works in more details show some awesome exercises that target the whole core!!!
Here is a great core workout right here! Give it a try!
A shoutout to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at my camp. Specialising in a variety of pecan butters, they are healthy yet so decadent, rich and delicious. It’s like you are eating a dessert. I can't wait for all the ladies to try!!!
Check out Sunday Provisions - Formerly Beardy Boys for their amazing nut butters!
I will be taking you through my Mat Movement Workout Outdoors, that involves a full body workout that will focus on strength, endurance and cardio fitness. The exercises will be a combination of martial arts, calisthenics and gymnastics based movement patterns, to create an awesome workout where all you need is YOU!
We will start off with a gentle warm up followed by the workout and then finish up with a cool down stretch with flowing relaxation movements with breathing and mindfulness to reduce stress.
WHEN: Tuesdays at 5.30pm - 6.30pm
WHERE: Rainbow Family Park, 7151 W Oakey Blvd, Las Vegas, NV 89117
COST: Single sessions at $10
Family packs at $15 for the whole family
Pack of Three for $21
WHAT TO BRING: A yoga mat or towel
A shout out to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at this camp. Specialising in a variety of pecan butters, these are healthy yet so decadent and rich and delicious that it’s like eating a dessert.
I can't wait for all the ladies to try!!!
Check out here for their amazing nut butters!
Here is a delicious recipe for my oat bliss balls. I use peanut butter but you can easily switch out the peanut butter for Sunday Provisions pecan butter or any nut butter you prefer.
My Weekend Retreat is coming up. These camps and retreats are such an amazing experience because they encompass so many different aspects of health and wellness. The aim is to feel good, mentally, physically and emotionally. To recharge and to connect to other like-minded and amazing women who are focusing on themselves.
As a ‘Thank You’ for attending my camps and retreats I always love to provide goodie bags to enhance the experience. I would like to showcase a couple of the treats and the amazing and generous sponsors who are supplying their goodies.
Athleta is an activewear clothing brand that focuses on the modern-day working woman who is interested in health and fitness. The best thing about this brand is that they strive to empower women by hosting events and workshops run by women. They also arrange events to help the environment and use eco-friendly fabrics.
All the lucky ladies will receive an Athleta gift card. More info on Athleta, click here.
‘All things made from hemp’ are generously providing lots of goodies to everyone at the retreat. Some of their suppliers’ are Bluebird Botanicals, Moon Mother and Colorado Hemp Honey who specialize in soaps and beauty products, CBD tincture, and clothing made from hemp. Hemp Creations Co focus on brands that are good for us and the planet.
