A huge 'Thank you’ for attending my Weekend Retreat & a glimpse inside the goodie bag!

My Weekend Retreat is coming up. These camps and retreats are such an amazing experience because they encompass so many different aspects of health and wellness. The aim is to feel good, mentally, physically and emotionally. To recharge and to connect to other like-minded and amazing women who are focusing on themselves. 

As a ‘Thank You’ for attending my camps and retreats I always love to provide goodie bags to enhance the experience. I would like to showcase a couple of the treats and the amazing and generous sponsors who are supplying their goodies. 

Athleta

Athleta is an activewear clothing brand that focuses on the modern-day working woman who is interested in health and fitness. The best thing about this brand is that they strive to empower women by hosting events and workshops run by women. They also arrange events to help the environment and use eco-friendly fabrics.

All the lucky ladies will receive an Athleta gift card. More info on Athleta, click here.

Hemp Creations Co

‘All things made from hemp’ are generously providing lots of goodies to everyone at the retreat. Some of their suppliers’ are Bluebird Botanicals, Moon Mother and Colorado Hemp Honey who specialize in soaps and beauty products, CBD tincture, and clothing made from hemp. Hemp Creations Co focus on brands that are good for us and the planet. 

Warrior Women Within: Women’s Self Defense Workshop

Ladies, I am launching another 3 Stage Women's Self-Defense course Tuesday nights from March 17 - March 30 at Bodysport Fitness Center. I will be taking you through a journey on how to protect yourself from all situations, whether someone comes up from behind, or you are already pinned down on the ground. This information is soooo valuable and I want to share it with every woman so that they have the skills that could potentially save their lives. 

Book your spots. It's in 2 weeks!!! For family discounts please message me for the 20% discount code.

The 1st stage is Defend & Deflect on Tuesday March 17 at 6.30pm - 8pm.
This workshops will be focusing on awareness, and blocking and framing to create structural shapes to block the attacker without using strength.

The 2nd stage is Fight & Flee on Tuesday March 24 at 6.30pm - 8pm.
This workshop will deal with more up close and confrontational situations such as head locks and bear hugs and  will include more focus on the ground aspect.

The 3rd stage is Lethal Ladies on Tueday March 31 at 6.30pm - 8pm.
This workout is the final stage and  will focus on attacking as a means to disarm your attacker so you can get away. I will be teaching techniques that can potentially cause some serious damage to the attacker.

FightingFIT 3 stage course with Land Home and SophiaFIT starts tomorrow!

Tomorrow my FightingFIT course starts at Ultimate Performance Athletix. Once a month every Tuesday I'll be taking you through some kick ass self defense techniques both standing up and on the ground. Each course will deal with more confrontational situations and as the course goes on you'll learn how not only to defend yourself, but to fight back also.

The stages are:

- Stage 1: Defend and Deflect which will be held on Tuesday October 29, 6.10 - 8pm.

This workshops will be focusing on awareness, and blocking and framing to create structural shapes to block the attacker without using strength. The focus will also be on maintain stance, base and balance and using your own body weight to your advantage. Moving to make angles to get the attacker off balance is also a focus so that you can create space and get away.

- Stage 2: Fight & Flee will be held on Tuesday November 12, 6.10 - 8pm.

This workshop will deal with more up close and confrontational situations such as head locks and bear hugs and will include more focus on the ground aspect. Equipped with the basics of framing, blocking and defending using structural strength from stage 1, The focus for stage 2 is on fighting back and reversing the situation to disarm the attacker. Sophia will show you some simple, extremely effective and empowering techniques that can 'turn the tables' to stop the attacker in his tracks.

- Stage 3: Lethal Ladies. which will be held on Tuesday December 10, 6.10 - 8pm.

This workout is the final stage and will focus on attacking as a means to disarm your attacker so you can get away. The best defense is a strong attack so the idea is to start fighting back right away but by using techniques that can potentially cause some serious damage. This workshop will deal with more situations on the ground and will feature choke holds and arm locks when pinned on your back.

For more info on the courses click this link on SophiaFIT website: https://www.sophiafit.com/fighting-fit-course
To view this quick video click here: https://youtu.be/01lM4Yu1Uss

To sign up click here: https://www.sophiafit.com/buy-fighting-fit-course/fightingfitwith-landhome

For those who would like to sign up for 2 courses or all 3 courses at once there is a discount code that will give you 20% off to type in at checkout is: FightingFIT20 which gives you 20% off. This is only applicable if you decide to purchase at least 2 workshops at once.

There will be a raffle and the lucky 3 winners will receive a small gift package of Defense Soap products!! These are all natural soaps and lotions to keep you clean after you workout and train.

Sign up here!

The discount code to book 2 or more spots is SFSPECIAL20.

Jiu Jitsu World Mag - strength training fundamentals

Keep your eyes open for for my next article to be published in Jiu-Jitsu World Magazine all about the five fundamentals of strength training. This article is a great guide for those who want to add some supplemental training to their BJJ training to increase their performance but who have limited knowledge on how best to train for performance.

Even though we might know what do to on the mats, it doesn’t mean wi=e know what do to in the gym. It can be daunting since there are so many different ways you can train depending on what your goals are, not to mention how to use all the machines and equipment. In this article I break it down and keep things simple and stick to the 5 fundamentals of training. Stay tuned.

Master Worlds Training Camp

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!

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

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

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!

Let's Get Fishy

Suffering from muscle or joint soreness after exercises? Well fish oil can help in assisting your recovery process. As when we work out, oxidative stress occurs which creates inflammation within your body. So ensuring that your body recover properly mean we will be able to train harder at a greater intensity for longer!

Fish oil is loaded with omega-3 fatty acids that can help to lower blood pressure, reduce inflammation and prevent heart disease. Fish oil is derived from the tissue of oily fish with the best source of fish being cold-water fatty fish. Humans consume fish oil through fish themselves or fish oil tablets.

Why we need it? As our bodies are able to make most of the fats we need, this is not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega 3 foods or supplements.

So if you are someone who eats fish 2-3 times per week, you may not need to supplement but if you aren’t a fan of fish than supplementing fish oil into your diet will provide great benefits. Or alternatively there are plenty of other foods to help you reap the heart-healthy, brain-boosting, and inflammation-fighting benefits of omega-3 fatty acid. These foods include: Wild Rice, Flaxseed and Flaxseed Oil, Eggs and Walnuts.

One last fact to convince you about how good fish oil is! Scientific studies have and will continue to back up all of the incredible fish oil benefits from eczema and fertility to heart disease and many types of cancer!! How amazing!

Omega-3 Boosting Simple Salmon Salad (Serves 2)

INGREDIENTS
3 tablespoons ground flaxseeds
2 salmon fillets
2 tablespoons of olive oil
2 tablespoon of lemon juice
4 handfuls of spinach leaves
1/2 of an avocado
Pinch of sea salt
Pinch of cracked pepper

METHOD
1. Turn on your oven and preheat it to 375ºF.
2. Place the ground flaxseed, olive oil and lemon juice into a bowl and combine.
3. Place one side of each salmon fillet into the bowl and leave for a minute. Remove the salmon fillets and place on a baking tray.
4. Use a spoon to put any remaining flaxseed mixture on top of the salmon fillets. Use a fork or your fingers to ensure the flaxseed mixture is lightly pushed into the salmon fillet.
5. Season the salmon fillets with a pinch of sea salt and cracked black pepper.
6. Place the baking tray with salmon fillets in the oven and leave for 20 minutes. Check the flaxseed crust is moist and crunchy when removed from the oven.
7. Prepare the fresh baby spinach leaves and diced avocado on a plate with a squeeze of lemon, then add the flaxseed crusted salmon fillets and Enjoy!