Egg-Cellent Eggs

Eggs, which have been a usual part of many people’s breakfast, definitely have a place on SophiaFIT’s Superfoods list. They are loaded with nutrients and as they can take up to four hours to digest, this protein can actually help you lose weight!!

Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient our bodies require! They truly are the perfect food to be added into our diet!

One Eggs contains the following:
* Vitamin A
* Folate
* Vitamin B5
* Vitamin B12
* Vitamin B2
* Phosphorus
* Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc!

Along with containing all of the above, they are a great source of inexpensive, high quality protein with more than half the protein of an egg is found in the egg white!

Instead of loading you up with a plethora of facts about Eggs, I thought I’d just choose one!

Did you know that eating eggs can help you lose weight? I know this may come as a surprise to those who thought eggs were fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

The high level of protein in which eggs contain help keep you fuller for longer therefore decreasing the chances of you reaching for that mid-morning snack or over eating at lunch!

Don’t have time in the morning to cook your eggs?? Cook them the night before or meal prep on Sunday! Boiled eggs last for safely up to a week in the refrigerator after they were cooked or prep your omelette the night before whilst cooking your dinner!

It doesn’t stop there!! The use of eggs extends past the kitchen! Egg whites can be used for face masks to help tighten your pores and cure acne problems. For a quick and easy Hydrating Egg Facemasks all you need to do is combine 1 egg white , ¼ ripe avocado and 1 teaspoon yogurt!

Hopefully this weeks Superfood Series Blog has helped provide you some insight into how amazing eggs are! If you are stuck for ideas on how to incorporate eggs into your diet, both my Nutrition E Book & 7 Day Meal Plan Ebook contain plenty of recipes showing the versatility of eggs! Alternatively send me an email at sophia@sophiafit.com as we can work on meal plan together!

4 Quick & Easy Breakfast Ideas

Breakfast truly is the most important meal of the day as it breaks your overnight fast and kick starts your metabolism! So starting your day with a nourishing meal with set the tone for your day ahead. Here are my favourite brekky options that are super quick, easy and healthy!

Protein Smoothie
I love my Banana & Strawberry smoothie to kick start my day! Add a scoop of protein powder and top with crushed nuts, seeds for an extra boost! Check out my recipe HERE

Granola Parfait
Combine 1/2 cup of organic unsweetened greek yogurt with 1 cup of berries, a 1/3 cup of granola and a tbsp of chia seeds.

Easy Peasy Scrambled Eggs
All you need is 2 eggs 1/4 cup of unsweetened almond milk, 1/2 cup of sliced mushrooms and 2 handfuls of spinach. Whisk together and add to a pan lightly coated in coconut oil. Stir the eggs intermittently until they are light and fluffy!

Egg Bowl
Saute your favourite greens (such as spinach, kale) in olive oil or coconut oil with a sprinkle of chilli flakes until slightly wilted. Add sautéed greens to bowl with two eggs (poached, fried or boiled), 1/4 of an avocado and a sprinkle of slivered almonds.

Only a few more days until my 50% Special on my New Year Bundle ends! Enter the discount code “NEWYEAR50” at checkout! Offer ends Wednesday 31st of Jan at midnight!!

Fail to Plan. Plan to Fail.

I’m sure you have all heard this saying many times but it couldn’t be more true! Planning will help you stay on track with your weight loss goals, improve your health and might even save you money. If you find yourself wasting time in the kitchen, spending hours at night cooking dinner or want to stay on track with your 2018 health goals then meal prep is for you! The benefits of meal prep definitely out way those few extra hours on Sunday you spend cooking such as it will save money and help with achieving your goals.

The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don’t have the time, opt for tinned tuna, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take no time to simply throw in a Tupperware.

Here are my top tips for Meal Prep!

• Invest in some quality Tupperware and ziplock bags! They will become your new best friend!
• Cook in large batches and store in the fridge or freezer to keep fresh for during the week plan ahead. Sit down and write a list of the meals you are going to cook and the ingredients you need
• Make a shopping list and STICK TO IT!!
• Set aside few hours a week to chop, cook and prepare your meals for the week!

Click here to download my Weekly Meal Planner!

My New Years Bundle contains both my ebooks that are filled with a range of delicious, easy & healthy meals that you can prep for the week! Subscribe to my mailing list to receive 50% OFF! Subscribe HERE!

How to break bad habits!

New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!

So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!

1. Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.

2. Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a  treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga

3. Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!

4. Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!

5. Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.

Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!

Save the Date!!

The weekend of January 27th & 28th I am excited to announce that Josei Heishi are bringing me out to host a seminar at the World Class Martial Arts Centre in Philadelphia!

On Saturday the 27th of January I will be hosting a Seminar for both Females & Males from 1.30pm - 4.30pm. Then on Sunday 28th of January from 10am - 1pm I am hosting a Females Only Seminar!

Saturday's seminar is $60 and Sunday's is $50 but for all females who would like to attend BOTH seminars there is a discounted rate of $100! 

I am so excited for a great weekend and looking forward to meeting so many inspiring people! To register send an email to leeann@leeannmorris.com.

Lifestyle Camp February 2018, St Augustine!

I have just launched My Lifestyle Camp for 2018.
I am already excited about this one since I know I will be getting away from the Winter Blues and meeting more amazing ladies. This camp will be held in St Augustine instead in a quaint beach side town. The
house is right on the beach overlooking some stunning ocean views. The Lifestyle Camp dates are Feb 25 until March 2.
Learn more HERE.

I am offering a early bird special until December 31. If this is something you would like to do please email me to book your spot or for any questions. sophia@sophiaFIT.com.

**50% deposit required to reserve your spot. Payment plans available upon request **

Women's ONLY BJJ Classes

My Women's Only BJJ Classes at the UFC Gym are the perfect way for all ladies to give this awesome martial arts a try in a safe and friendly environment. here I guide you on learning some of the most effective self defense techniques and you have a great workout also. BJJ is very empowering and fun and it gets you strong and fit! If you are in Vegas, come and give it a try!

My Toning & Sculpting class at UFC gym, 11am Saturdays!

My Toning & Sculpting classes at the UFC Gym my focuses is to get the heart rate up and burn those calories for fat loss and then focus on the parts that us ladies need to work on the most, such as the butt, tummy and thighs. In this class we work hard to get that nice toned, sculpted shape. If you are in Vegas, come join the classes. All you need is yourself, a towel and water!