The second of my 5 Day Challenge is taking place right now. I am so happy to announce that over 550 ladies who are keen to learn more about health and fitness are doing the workouts and sharing their meals in the group. There is a workout for each day of the challenge and each workout focuses on a different aspect of fitness and different muscle groups. It is not too late to join. All the videos are available. Click here to add yourself to the group! https://www.facebook.com/groups/248316812183450/
This is one of my breakfasts that I eat on a regular basis. It is filled with so much nutrients both macro and micro nutrients that it nourishes your body on all levels and gives you the energy that you need to thrive. For those who missed my most recent newsletter that had an in-depth breakdown of this meal and why it is so beneficial, I will be sharing with you more of my staple meals. SIgn up for my newsletters here: https://sophiadrysdale.squarespace.com/subscribe/
Rachel earning her black belt and the Master World Championships
I am so happy to be a part of this movement of empowered women empowering women through jiu jitsu. My first stop a couple of weeks ago was Tennessee where I was the guest at the Girls Gone Gi Camp, an organisation that was founded by Pan Am and World Champ Rachel Morrison Casias who is a pocket rocket black belt who somehow survives pretty much on Pepsi??? lol
Izel Bazua: Mexico's highest ranked female and a pioneer for the sport with all her camps, competitions and refereeing.
My next stop was Mexico where I taught the camp alongside none other than Mackenzie Dern for the Ma'at Association founded by Itzel Bazua who is a brown belt, the highest rank in BJJ in Mexico who is an absolute pioneer for BJJ in her country and is making a big difference. Hats off to these ladies who are paving the way for women in BJJ and who are making a difference in the community. These ladies are providing opportunities for other women to learn and grow and are building the sisterhood that is getting stronger and stronger each year.
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.
Try eliminating foods one by one that you may think are causing bloating, to achieve that flat tummy.
Unfortunately there are lots of healthy foods that can make you bloated. Just because a food has a lot of antioxidants or is high in cancer fighting agents such as broccoli, doesn't mean that it will always react well with you. Everyone is different and understanding what works best for your body is really important so you can feel your best and have that flat tummy without looking bloated and feeling uncomfortable. Some foods known to cause bloating are: nuts, apples, avocados, broccoli, brussels sprouts and cauliflower just to name a few. Dairy is a food group that is very well known to cause bloating which is why I don't recommend it. In fact due to all the other not so great qualities, the only dairy I recommend is organic greek style yogurt with no added sugar and all the live cultures.
If you are eating 'healthy' and feeling bloated start by eliminating some foods from your diet to see what exactly is affecting you.
When training for performance it is important to think outside the box and a time to get creative and have fun!
What a lot of people don't know is that gyms and weight training as we know it do not benefit the typical athlete. Most people do hypertrophy style training which is designed with one end in mind: to build muscle that looks good. Which is fine if you want to be a body builder. However, this type of training won't necessarily help you improve in your sport. Read on on my article published in Breaking Muscle magazine to find out why.
Here is a very simple recipe that does not require cooking and fulfills all your protein needs with about 30 grams of protein per serve. Canned salmon with the bones is one of the most calcium-rich, non-dairy foods. One serving contains about 200 ml of calcium which is two thirds as much calcium as a cup of milk. The recommended intake of calcium for adults is 1000 ml and 1300 ml for pregnant or breastfeeding mums.
Canned salmon is also high in Omega 3 fatty acids which is important for our skin, heart, brain and reducing inflammation in our body, So it is a win win all round. It goes well with some chopped carrots or crackers.
Canned Salmon with Yogurt and Sweet Chilli Sauce (serves 1 )
- 2/3 cup of canned salmon - 1 tbsp unsweetened low fat yogurt. - 1 tbsp sweet chilli sauce - 1 chopped green onion (spring onion) Drain canned salmon, add remaining ingredients and mix thoroughly.
"During pregnancy, the shift in weight distribution and centre of gravity causes pressure to mount on the mother's lower back, hips, and pelvis. This tightens the hip flexors and weakens the gluteals and hamstrings considerably. The imbalance can cause lower back pressure and a lot of pain.The abdominal wall may also separate, creating what is called diastasis recti, and the hormone relaxin is released which loosens all the ligaments in the pelvis. To top it all off, the ligaments of the pelvis, adductors and glutes are all weakened further during the birthing process. It’s a hell of a lot to deal with, and the overall result can be painful – many women have trouble climbing stairs and walking at a brisk pace.
But all is far from lost. I am back to doing the sports I love at a high competitive level, and I want you to get back to what you enjoy, at the level that you desire. The journey back to your former athleticism starts here..."
Read on about my article I wrote for Breaking Muscle Magazine about getting your core and hips strong again after having a baby. There are step by step videos. Enjoy.
