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.

live workouts on twitch TV

I am super excited to announce that I am doing my workouts live!!!! Tune in to www.twitch.tv/sophia and do my workouts with me. They are great for getting in shape as well as maintaining good shape if you are an athlete. My focus is to create a balance body that is fit, agile, toned, strong and with good mobility. My workouts are challenging but you can work to your own level and progress. I focus on buying calories so if weight loss if your goal, you are gonna love these workouts.

Come join me aery Sunday 9am pst for ‘Mat Movement’ workout and Tuesday 12.30pm pst for my strength workout and get fit with me!!!!

www.twitch.tv/sophiafit

Seminars at Da Firma training Centre & Podcast

On September 16th & 17th I was lucky enough to run a Coed Seminar and a Women's Only Workshop at Da Firma Training Centre in Virginia. It was a great weekend and I'd like to thank everyone who came to the Seminar and workshop! The overall vibe was electric and everyone was there to work hard and have fun! 

I recently did a podcast for Maddiss Productions with Professor Ricardo.  In the podcast we discussed how I got her start in Jiu Jitsu and what I am currently doing. Listen to the full podcast HERE. Thank you to Ricardo for the opportunity.

Seminars in Kentucky

The ladies group private where we discuss all things girly...

This weekend just past I headed out to Kentucky to teach a ladies workshop and a seminar.  I met some familiar faces and some new faces and it is always a great opportunity to connect and share knowledge. We discussed all things jiu jitsu and nutrition. I enjoyed the relaxed Southern vibe. Everyone was so welcoming and friendly. Thank you Christinia Scott for being a wonderful host and for making this possible. 

My seminar. Some familiar faces and some new ones.

Check out my article in Gracie Mag that came out yesterday about correcting the posture and aligning the shoulders. If you are a martial artist you may be susceptible to having rounded shoulders because of the posture you constantly have to maintain to protect yourself. For those who have a desk job and sit on a computer all day, this problem is further compounded since most people sit with poor posture with their spine rounded their shoulders slouched forward.
Over time this posture tightens and shortens the chest muscles and the front deltoids and stretches and weakens the upper back muscles such as the lats, rhomboids and the rotator cuff muscles that stabilize the shoulder. Due to incorrect alignment this posture can make you more susceptible to injuries such as impingement syndrome, tendonitis and rotator cuff injuries which can result in chronic pain and limited mobility. Having any of these conditions puts more stress on the bicep tendons and front deltoids, making  you more susceptible to bicep tendon tears and labrum tears because the front deltoids and the chest are engaged during 'pulling' work instead of just the back muscles. 

Here are a few photos that demonstrate opening up the chest and pulling back the shoulder to minimize injury. 

The stick behind your shoulders will open up your chest and pull back your shoulders.

Raising the knees will loosen up the lower back also.

World's Lifestyle Camp underway

Another group of fabulous ladies all here to share the love of BJJ

The Worlds, Lifestyle camp is underway and everyone has finally arrived. Once again I am blessed enough to have the opportunity to meet another fantastic group of ladies all here to learn and connect and have a good time. 

BBQ Chicken with Mexican style salad

Last night we enjoyed the warm weather and ate dinner outside on the patio. We enjoyed BBQ chicken and a Mexican style salad. Stay tuned for the recipe!