It is really important to find the balance in your fitness routines. After all your training sessions and after a hard workout you have to make the time to stretch. Training involves contracting your muscles repeatedly over time. So in order to maintain that balance you need to stretch which elongates your muscles. Without stretching, your muscles can tighten up and over time this can lead to muscle pain, joint pain and musclular and strength imbalances. So after your sessions, make the time for a stretch. Even a quick stretch for 5 mins will make a world of difference to how your body feels after the workout once you have cooled down.
I headed out to Texas to teach a seminar with Hannette Staack for the Women's Brazilian Jiu Jitsu Federation. The event was a huge event with a tournament also with many people participating. I am honoured to be a part of this amazing event and to be teaching along side the amazing Hannette Staack who is doing amazing things for women in the sport.
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.
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.
"It seems so normal to eat eggs on toast for breakfast or a sandwich for lunch. A muffin or some pretzels dipped in salsa for a snack and pasta for dinner to refuel after a heavy workout. Of course, the muffin is low fat and the toast is whole grain. It only makes sense to eat healthy when you are working out and trying to maintain a good lifestyle, right?
What most people don’t realize is that this diet, which is typical for most Westerners, is slowly killing them, and that is no exaggeration. These foods I mentioned all have one thing in common — they are derived from wheat."
Read on in my latest article that was recently published in Whole Life Challenge about wheat and why it is so bad for you. There are so many better alternatives of carbohydrates that are far less processed contain many more essential nutrients such as fiber, vitamins, minerals and essential fats.
I love my job. I get to fly all over the world to connect with other fabulous women who get to connect with each other. Everywhere I go I meet new people and make new friends. I was honoured to be a part of Breakdown Academy's first women's openmat event. The gym is working hard at promoting women in the sport so I support this wholeheartedly. THey are hosting a women's open mat every month so stay tuned for details.
Performing weight training while pregnant? Most professionals will tell you to stop training.
I recently submitted an article to On Target Publications about all the changes that occur in a mother's body while she is pregnant so that trainers and coaches can be informed about everything going on with their clients and can continue to train them safely.
There are many changes that occur in a woman's body during pregnancy and birth, however women are apt at adjusting. My pet peeve is that all too often pregnancy is treated as if the expectant mother has a sickness and should be put to bed rest for the next nine months. It is outright ridiculous to me that society largely still view it in this way. Life for the expectant mother and exercise or training in your sport doesn't need to be stopped since pregnancy and birth is actually an intrinsic part of a women's life. Activities may need to be modified. Training programs may need to be altered according to the mother's new conditions but not stopped altogether. Assuming it is a normal pregnancy with no complications, all expectant mothers can exercise right up until birth.
The hormonal system which affect so many different aspects, heart rate, breathing rate and metabolism all change during pregnancy. Blood volume almost doubles, body temperature rises and most women will gain weight. Structurally the pelvis widens and opens primarily due to the hormone relaxin. There is a shift in the center of gravity which can cause the pelvis to tilt forward causing lower back pain and the abdominals stretch and weaken as the baby grows.
My article will be published in about a month or so which discusses the changes on a very detailed level. It is important that all coaches and athletes themselves should be aware of these changes and the systems of the body that are affected so that they can modify their programs and continue to train in a safe and effective way are.
There is so much going on this month and I am so excited to be a part of it all. For my first weekend of June I will be making a guest appearance at BJJ BReakdown academy who is hosting their first eve women's open mat rolling session. This will be a change for ladies to get their groove on and roll and learn in a non competitive environment. I will have a roll with everyone and I will will be demonstrating some techniques. Email me at Sophiadrysdalefitness@gmail.com.
