sophia fit

live workouts on twitch TV

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I am super excited to announce that I am doing my workouts live!!!! Tune in to www.twitch.tv/sophia and do my workouts with me. They are great for getting in shape as well as maintaining good shape if you are an athlete. My focus is to create a balance body that is fit, agile, toned, strong and with good mobility. My workouts are challenging but you can work to your own level and progress. I focus on buying calories so if weight loss if your goal, you are gonna love these workouts.

Come join me aery Sunday 9am pst for ‘Mat Movement’ workout and Tuesday 12.30pm pst for my strength workout and get fit with me!!!!

www.twitch.tv/sophiafit

Seminars at Da Firma training Centre & Podcast

On September 16th & 17th I was lucky enough to run a Coed Seminar and a Women's Only Workshop at Da Firma Training Centre in Virginia. It was a great weekend and I'd like to thank everyone who came to the Seminar and workshop! The overall vibe was electric and everyone was there to work hard and have fun! 

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I recently did a podcast for Maddiss Productions with Professor Ricardo.  In the podcast we discussed how I got her start in Jiu Jitsu and what I am currently doing. Listen to the full podcast HERE. Thank you to Ricardo for the opportunity.

 

Seminars in Kentucky

The ladies group private where we discuss all things girly...

The ladies group private where we discuss all things girly...

This weekend just past I headed out to Kentucky to teach a ladies workshop and a seminar.  I met some familiar faces and some new faces and it is always a great opportunity to connect and share knowledge. We discussed all things jiu jitsu and nutrition. I enjoyed the relaxed Southern vibe. Everyone was so welcoming and friendly. Thank you Christinia Scott for being a wonderful host and for making this possible. 

My seminar. Some familiar faces and some new ones.

My seminar. Some familiar faces and some new ones.

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.

 

 

World's Lifestyle Camp underway

Another group of fabulous ladies all here to share the love of BJJ

Another group of fabulous ladies all here to share the love of BJJ

The Worlds, Lifestyle camp is underway and everyone has finally arrived. Once again I am blessed enough to have the opportunity to meet another fantastic group of ladies all here to learn and connect and have a good time. 

BBQ Chicken with Mexican style salad

BBQ Chicken with Mexican style salad

Last night we enjoyed the warm weather and ate dinner outside on the patio. We enjoyed BBQ chicken and a Mexican style salad. Stay tuned for the recipe!