lifting heavy vs bodyweight workouts

Sophia MCDermott Drysdale

I recently wrote an article that is yet to be published all about heavy lifting vs body weight workouts. Some people think that lifting heavy is the only way to build muscle and get those ‘gains’. but is it? I address things such as posture and motor neuron efficiency, Are the right muscles firing to perform the lift? I address the issue of long term and acute injury. I also discuss moving with mindfulness and how this can greatly increase muscular activity. Stay tuned for the article. I’ll let you know when it is published.

The Great Outdoors.

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While the weather is totally awesome right now get outside as much as you can. Enjoy the fresh air and get some sunlight. I recommend outdoor workouts and walks as much for your mind as well as your body. 30 minutes of natural sunlight every day gives you your daily dose of Vitamin D. Getting outside is also a great way to break up the monotony of sitting in a office all day. Get out for a walk, do some stretches, breath. You’ll feel, refreshed with more vitality.

Get creative with workouts outdoors too. There are so many things you can do with just your body weight such as burpees, push ups, ab work. Find a park bench and do step ups, dips and lunges. Grab a jump rope, do some sprints. The options are endless. Your mind and body will thank you for it.

Master Worlds Camp Recap

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Late August in Las Vegas is one of the busiest times for the BJJ world. The Master World Championships as well as the Las Vegas Open are held and here and all come to participate.

I ran a training camp at the UFC gym Las Vegas (Blue Diamond) for all those who wanted to acclimate to the Las Vegas altitude and weather, who wanted to keep sharp and stay on track in preparation for the tournament. People attended from Canada, Mexico, Australia, Europe and from the USA. What an amazing group of people and what great training.

I cant wait until next year to do this all again.

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Who needs to do some washing? lol

Who needs to do some washing? lol

The ladies from my Lifestyle camp earlier in the year. Like a reunion.

The ladies from my Lifestyle camp earlier in the year. Like a reunion.

My Top Tips to help you stick to your workouts!

It's easy to talk yourself out of working out! Even when you have the best intentions to work out, excuses are so easy to find - “I’m too tired” or "I’m busy," or "The weather is bad." Here are my top tips for staying in the game!

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  1. On Sunday nights plan your week of workouts! Treat them like an event so make time for them in your daily schedule! Write them down in your diary and put reminders on your phone!

  2. If you workout in the morning, layout your training clothes and shoes before you go to bed so they are ready for when you jump out of bed

  3. If you don’t train before work Have training clothes and shoes in your car so you can stop by the gym on the way home from work

  4. Organise a active date/catch up during the week with friends or family. Other people will keep you accountable!

  5. Have a collection of workouts you can do in your living room for when the weather is miserable and you don’t want to leave the comfort of your home. My SophiaFIT Home Workouts are perfect for this!

  6. Set a goal! Write it down and stick it on the fridge or add it as a daily reminder on your phone. This will act as the driving force when you lack a bit of motivation!

If you are looking for the extra kick, send an email to sophia@sophiafit.com or click here. I would love to work with you and help you achieve your health & fitness goals.

Master Worlds Training Camp

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I am excited to announce that I will be hosting another Master Worlds Training Camp. Open to guys and girls!

WHAT IS THIS CAMP ABOUT?
The focus will be on polishing techniques, timed rounds and drilling to maintain fitness and get acclimated to the dry Vegas air before you steps on the mat to earn your gold medals!!! 

WHEN, WHERE?
The camp will be held at the UFC Gym. 4360 Blue Diamond Rd, Las Vegas, NV 89139
Date:  Saturday, August 18 - Tuesday evening August 21. 

Sessions times are as follows:
Saturday & Sunday  at 12pm - 1.30pm
Monday &Tuesday at 10am - 11.30am and 6:30pm - 8pm .

HOW MUCH?
Camp in Full: $180
Day passes (2 sessions Monday or Tuesday): $60
Single sessions: $35
Limited spots available. Day passes and casual sessions available. 

WHO CAN COME?
This camp is open to all females & males of all associations, teams, belt ranks. This camp is not exclusive to those competing at the master Worlds, however, the minimum age is for those to attend is 15 years old.

WHERE DO I BOOK MY SPOT:
Please reserve your spot and/or sessions below!

Chicago Tour!

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There are loads of events coming up and I am super excited to be travelling, teaching and meeting new and amazing people. The 1st stop for June onwards is a mini tour in Chicago.

I will be teaching a coed seminar in at BJJ LAB in Naperville on Saturday June 30th at 10.30am - 1pm. To book your spot email Mark at: napervillebjj@gmail.com

 

 

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My next stop will be women's workshop at Serafin BJJ Academy in Evanston on Sunday July 1st at 10am-12pm. I will be showing specific techniques and movements that work better for women. There will be Q&A for all the ladies who would like to ask any specific questions. To book your spot email Jen at: jenzanotti26@gmail.com

 

 

 

 

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Finally I am teaching a seminar/workshop on Monday evening July 2 at 7.30 - 9.30 pm at ROL Academy in Orland Park. This seminar is Co Ed and I plan to teach spider guard concepts.

To book your spot register at www.rolacademy.com/seminar.

I can't wait to go back to Chicago! Book your spot if I will be in or near your neighbourhood!

Legumes

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You’ve all heard of them and probably had them on your plate at one point or another. Legumes are packed with protein, vitamins, minerals and fiber with no added fat or cholesterol! They also account towards your daily vegetable serving! Legume family includes: Kidney beans, peas, soybeans, peanuts, green beans, lentils, chickpeas and alfalfa.

So why should you introduce legumes into your daily diet??

1. High in Protein

Legumes are a great source of plant-based protein. For example a cup of Chickpeas contain up to 15 grams of protein and white beans contain 19 grams!! If your goal is weight loss, eating enough protein can also encourage satiety and keep you feeling full while increasing your metabolism and the amount of calories you burn after a meal!

2. Boost Your Heart Health

Legumes have been shown to decrease cholesterol, blood pressure and inflammation.

3. Stabilizes your blood sugar

The high amount of fibre in legumes works to slow the absorption of sugar in the bloodstream and maintain blood sugar levels.

Don’t like the taste or idea of eating legumes? Well here is a delicious recipe that uses legumes in a sneaky way!!

Chickpea Protein Bars

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Ingredients
1 15-ounce can chickpeas, drained and rinsed
½ cup packed, very soft dates (about 6-8)
¼ cup peanut butter (or any nut/seed butter, e.g. almond, sunflower seed, tahini)
1 teaspoon vanilla extract
¼ teaspoon fine sea salt
⅔ vanilla protein powder
⅓ cup pepitas (green pumpkin seeds), toasted
⅓ cup dried cranberries

Method
1. Line a 9x5-inch loaf pan with baking paper

2. In a large food processor, process the chickpeas, dates, peanut butter, vanilla and salt until smooth, stopping and scraping the sides of processor bowl.

3. Add the protein powder, pepitas and cranberries. Pulse until very well combined and mixture looks like a dough ball (if not, add a bit more protein powder).

4. Press mixture evenly into prepared pan.

5. Refrigerate at least 4 hours or freeze 1 hour until firm. Remove from tin and cut into bars, Store in an airtight container in the refrigerator for up to 2 weeks (or freeze for up to 2 months). ENJOY!!