Women's Workshop at Legacy Jiu Jitsu Los Angeles

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California babes!!!! I am heading over Sunday Feb 17, in 3 weeks to teach a women's workshop at Legacy Jiu-Jitsu Academy. I truly love teaching women’s workshops because I focus on techniques that work better for women and also i open the safe space up for discussions about all things BJJ and being a woman on the mat. I will also be touching on safe weight cutting, nutrition and straight training for BJJ athletes. My workshops are open to girls and ladies.

5 Fundamentals of strength training - Jiu Jitsu World Mag

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Check out my article just published in Jiu Jitsu World Mag that explains the 5 basic fundamentals for strength training for all those who are starting out in the gym who want to supplement their training to be fitter and stronger for BJJ.  The focus is to maintain a balanced body and to focus on movement patterns that are best suited for performance athletes. Don’t get confused in the gym by all the equipment and fancy exercises that you see on IG. Keep it simple, yet effective an follow this as as a guideline.

Yoga for my lifestyle camp, featuring Jasmine Bienvenue

Jasmine leading the way in morning yoga.

Jasmine leading the way in morning yoga.

Another shout out to one of the sponsors or facilitators for this camp! Featuring Jasmine Bienvenue who is the yoga instructor and who has held this position for all of my location camps! She will be sharing her skills with you and she will be taking you through the morning sunrise yoga for a perfect start to the day. She is available for private one on one sessions, so feel free to get in touch with her for your private session to help with feeling zen, and working on your flexibility and stability. Jasmine Bienvenue

For more info on my Lifestyle Camp check out the event page on Facebook: https://www.facebook.com/events/246903865988774/

And click here for info and to sign up!

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My Home Video Workout Series is available!!!

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For those wanting a kick start on their New Year resolutions, my Home Workout Videos are 50% off for the new year! 
The coupon is LAUNCH50. Grab your vids while this launch code is available. 
These workouts are fun and inventive and they focus on all the different aspects of fitness to get you the body you want. Check out the workouts here and grab your copy.

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There are 7 workouts in total and each workout is unique. There is so much info jammed packed in these workouts that will keep you motivated and inspired to workout. And the best thing is you can do these workouts in the comfort of your own home. All you need is a mat and a pair of dumbbells! Enjoy and send me your feedback!


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NEW YEAR GIVEAWAY

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I am launching my Home Workout Videos in the new year and partnering with FUJI Sports to do a GIVEAWAY!!! 15 lucky peeps get the workouts and a Fuji Sport sports bra for free!!!! 

  1. Sign up HERE

  2. Follow @sophia_fit_official @fujisportsus

  3. Tag two friends on the Sophia_fit_official page

Stay tuned to see if you are a winner!!!

BONUS!!! Anyone who signs up will receive a discount coupon for the Workout Videos for 50% off!!!

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WLC article, The benefits of body weight training

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Chck out my article just published on Whole Life Challenge. Here I list the most effective body weight exercises performed with focused attention and the benefits such as increased mobility and reduced risk of injury.

I guide you through an effective workout and recommend the best exercises to get the job done to keep you fit, strong and mobile.

Tips to stay on track with your diet for Thanksgiving feast

Thanksgiving is such a wonderful time to enjoy all this delicious food with family and friends. I think it is super important not to deprive yourself of this yummy one-a-year-treat.

However, there is is a difference between enjoying yourself and having a massive splurge to the point where you have blown your diet and consequently you feel like crap for days.

Here are some tips that will help you to stay on track and hep moderate the splurge on Thanksgiving.

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  • Skip the stuffing & gravy

    The stuffing is probably the richest and most calorie laden part of a Thanksgiving meal. It is a bread base that literally sucks up all the fat ad salt like a sponge. If you must have stuffing, limit it to a couple of table spoons at best.

  • For the gravy, if the fat has been scooped off is ok but most gravies are loaded with fat and salt. Limit this too and opt for cranberry sauce to complement your turkey.

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  • Opt for sweet potato or yams over normal potato.

    Sweet potatoes contain more goodness such as potassium, fiber and vitamin B. Additionally they are high in beta-carotene which your body converts into vitamin A. Just watch the added sugar for those sweet yam based dishes with marshmallows. Baked or matches sweet potato is a great option.

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  • Pile our plate high with load of veggies

    Green veggies or salads contain far less calories and a lot of nutrients. They are a great way to fill you up without all breaking the diet. Make sure the veggies are steamed or baked with less fat and steer clear of the cheese, fatty, richer sauces.

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  • Alternate the alcohol with water.

    Another way we break the diet is through drinks, wether it be wine, creamy drinks or sodas. Alternate each alcoholic drink or rich drink with a glass of water and keep the calories in check that way.

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It is also super important to drink loads of water which will help with digestion and help to flush out the excess salt from all the rich foods.

Remember to keep your portions in moderation. Don’t just eat because it is in front of you. Listen to your body. Snack a little before hand so that you don’t arrive to the dinner insanely hungry and then then splurge and eat everything in side and finally, keep your water intake up.