Don't blow it all after one bad meal. Consistency and persistence is the key

To all my amazing clients who are on this journey with me, just a reminder that weight loss on the scales is not linear. Sometimes (and especially for women) the scales might jump up a pound or so for no reason!!! Keep doing all the right things and have faith in the bigger picture. Blowing it all because of one bad day is not the answer. You body needs consistency. Feed your  body with consistent healthy meals and move every day. Persistence is the key... just like how we work towards anything we want in life. 

WHEN to eat for weight loss

Check out my article that was published a few weeks ago about WHEN to eat. In previous articles on my series about eating for weight loss I discussed the basics of the metabolism and how the body processed the food we eat. In the second article I discussed WHAT to eat. WHEN to eat is also really important.  The timing our meals, eating regularly and for athletes eating yoru carbs around your training sessions is importnatn for maximum energy and recovery.

https://www.wholelifechallenge.com/when-you-should-be-eating-if-you-want-to-lose-weight/

Look at things from a perspective of health and you will make better choices

If you look at things from a perspective of health rather than a perspective of 'will this make me fat?' You will always make better choices. If you choose foods that are good for you because you want to be healthy then as time goes on you will continually make better choices and as a result your body will follow. You will lose weight, your skin will look better, you will have more energy. If you are an athlete, you will perform better and have better recovery.  

Eat for health and not for looks. That means eat as much fruit and vegetables as you can get your hands on. Eat whole foods. Stay away from processed carbs and processed meats with nitrates and drink plenty of water. 

New Year Special!!! Nutrition e book and home video workout!

To celebrate the new year and to make sure you all keep motivated I am including a FREE home workout video. In this video I take you through a 25 minute full body workout that helps keep you fit, toned and strong.  

This is a deal that can't be missed!

This book covers the 4 aspects - the HOW, WHAT, WHEN and WHY'S to eat for weight loss.

You will also learn about:

- The basics of nutrition,

-how the body works and the dangers of cutting calories.

There are over 35 delicious recipes that are simple to make and the meal plan is so easy and straightforward to use that you can't go wrong.

My intention is to share with you my journey with nutrition so that it empowers you with knowledge about food and health so that you can make informed life long choices to be in the best shape of your life.

Please email me to recieve your discount coupon code that gives you 20% off! Sophia@SophiaFIT.com

New Years Special!!!

I am gearing up for a New Year special. If any of you have wanted to order my nutrition e book I am including a free workout!!! I take you through a 25 minute workout to get your whole body sculpted and strong. I am releasing it soon!!!   My book covers all the basics of healthy eating and eating for weight loss while my workout will  keep you fit and toned. A perfect combination to start off the new year!!!

What you need to know about your body's hormonal response to food.

Have a read of my article just published in Whole Life Challenge magazine. I discuss the effect that food has on our bodies in a hormonal/chemical way and how this can program out bodies to store our calories or to utilize them. If we eat all of the wrong types of food, regardless of the overall calories content it can signal our body to store continuously. This means that our cells can become starved of nutrients because everything is being converted as fat. Conversely if we eat certain foods and in the right combination this will signal our bodies to utilize the fuel for energy.  For overall health and weight loss what you eat and how you you eat is as important as how much  you eat. Read on to find out why. https://www.wholelifechallenge.com/what-you-need-to-know-about-your-bodys-hormonal-response-to-food/

Banana and Strawberry smoothie recipe

Here is a quick and easy recipe for my favourite smoothie. If you want a little bit of a sugar hit after training, this is perfect. It is also ideal when paired with a couple of eggs for breakfast which will give you a balanced meal of protein (eggs) fats (eggs) and carbs (smoothie). I always use almond milk or coconut milk. The only dairy I use is unsweetened greek yogurt. That is because the live active cultures are so good for your gut health which helps keep your immune system strong. .

- 1 cup of almond milk
- 1/2 banana
- 1 cup of strawberries
- 1 tbsp chia seeds
For the smoothie add banana, strawberries and chia seeds to the  almond milk. Blend thoroughly.

Personalized diet and workout programs

I am excited to announce that I am offering personalized  diets and workouts sessions.  I offer  remote sessions via skype where I create a taylor made diet or diet and workout for you. For those peeps in Las Vegas I can see you in person for your sessions. Spots are very limited since my focus is on quality.. There are only a couple spaces left. 
-My focus is weight loss through nutrition.
-Toning and sculpting. 
-Getting back in shape after a baby. 
I have found that sometimes it is the little things that can make a huge difference. We have been told so many different things from health and fitness experts and the media and it can be really misleading. My job is to empower you with knowledge so that you can make informed  lifelong choices to be the best that you can be.
If you are interested in any of my personalised programs email me at sophiadrysdalefitness@gmail.com.