Naughty Made Nice E Book COMING SOON!

We've been working behind the scenes and preparing an amazing book full of loads of goodies that not only taste delicious but are good for you! Naughty Made Nice contains my favourite clean, processed sugar- free and flour-free, gluten-free and dairy-free treat and snacks. And the best thing, they are all super easy to make!!

I have included recipes to help satisfy your sweet tooth and keep your health in check. You can make caramel bliss balls, milkshakes, muffins, brownies and ice cream… the list is endless.

Healthy eating isn’t meant to be boring!! It’s about eating real, whole foods, more plants, and gluten-free products. And for the sweet stuff, natural sweeteners are the best!

As you weed out ingredients that cause inflammation and your blood sugar to spike, you’ll see a boost in your metabolism and notice blood sugar levels become more stable. No more sugar crashes and hangovers!!

I will be announcing Pre Order soon. Stay tuned!

Breaking Muscle Article: 7 Core-Strengthening Push Up Progressions For Female Athletes

For those doing my Mat Movement workouts with me here and who are struggling with all the push-ups, here is a great article I wanted to share with you that I wrote for Breaking Muscle Magazine a while back. It is a step by step progression to get you super strong for push-ups. Push-ups are an excellent exercise because a strong core is required in order to execute them properly. Often it's not the upper body that is weak, it's the core. A strong push up helps you frame much more effectively in BJJ and good framing is essential to stop your opponent from closing the space and securing side control - for those BJJ athletes.

Have a read of this article and enjoy the progressions. In the end, I guide you to some really advanced push-up options. I wanna know who can do the ones on the ball!!! 

Girl in Gis Live Workout!

I’m so honoured to be guiding you through a BJJ specific work out at Girls in Gis this Saturday at 10 am PST. Join me for the live workout to help you stay strong and healthy throughout this time! And you may even break a sweat!!

The workouts can be viewed HERE!

I’ll also be available to answer any questions that you ladies might have about health and fitness training for BJJ and making weight for competition. Can’t wait!!

Sophia's Quick Health & Fitness Tip: how to stop your Avocado from going brown!

Often times I don’t need a whole avocado, especially when I’m making food for just myself, so I am left with a spare avocado half. As we all know, the cut surface of an avocado quickly turns brown making it hard to store for long. 

This is due to an enzyme in avocados causes the flesh to oxidize when exposed to air, turning it an unappealing brown color. Many people simply press a piece of plastic wrap over the cut surface to limit the exposure of the cut surface to oxygen is enough. It may be a very short term option but it won’t last longer than a few hours. 

Here are two things I do to keep my cut avocado fresh and green for longer:

1. Sprinkle some lemon juice on it!

I have found that the best way to keep a cut avocado green and fresh is to sprinkle some lemon juice on it. The lemon juice slows down the oxidation process. 

2. Store it with an onion!

The other option is storing the cut avocado in a sealed container with onion. Apparently the sulfur acts as a preservative which also slows down the process.

Mat Movement - Livestream Workouts

I am pumped so I am excited to announce that I will be doing some livestream workouts!!! Each workout will be different and focusing on a different muscle group or different aspect of strength/fitness to help you feel energised and to keep you fit and strong and healthy.

I have already done a few live streams which were so much fun. We did a full body martial arts based workout out and then an abs and booty workout.  each workout starts with a warm up, a vigorous exercise routine and a cool down relaxation stretch with some breathing to help de-stress during these crazy times. 

Join my private Facebook group SophiaFIT Health & Fitness Tips, to view the live stream videos

The workouts are 5.30pm and 12pm PTS. Stay tuned for updates on times and type of workout. 

Ditch the crunches for flat abs! Try these exercises instead!

Pretty much all of us want a perfectly flat stomach. I don't know about you but the idea of doing endless crunches bores me to tears. But crunches work only one aspect of your abs anyhow. To get tight abs with the nice v shape and outlines on the side, you need to work you whole core including your transverse abs and your obliques. Here is one amazing exercise to get your abs in shape for the bikini weather! The exercise works your whole core including your transverse abs, which supports your spine and your rectus abdominals.

Rollouts on the PB

START

FINISH

TIPS!

• Maintain a straight line from knees to head.

• Draw your belly button towards your spine.

• Start by placing your forearms on the ball and drop your chest on your arms. Slowly extend your arms rolling the ball out, keep a straight line through your midsection and then roll the ball back in.

• Aim to do this movement 10 times.

Have a read of an article I wrote that explains how the core works in more details show some awesome exercises that target the whole core!!!

Here is a great core workout right here! Give it a try!

Shoutout to Sunday Provisions

A shoutout to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at my camp. Specialising in a variety of pecan butters, they are healthy yet so decadent, rich and delicious. It’s like you are eating a dessert. I can't wait for all the ladies to try!!!

Check out Sunday Provisions - Formerly Beardy Boys for their amazing nut butters!

Workout with Me!

Las Vegas locals, who wants to stay fit and in shape?

I will be taking you through my Mat Movement Workout Outdoors, that involves a full body workout that will focus on strength, endurance and cardio fitness. The exercises will be a combination of martial arts, calisthenics and gymnastics based movement patterns, to create an awesome workout where all you need is YOU!

We will start off with a gentle warm up followed by the workout and then finish up with a cool down stretch with flowing relaxation movements with breathing and mindfulness to reduce stress.

WHEN: Tuesdays at 5.30pm - 6.30pm

WHERE: Rainbow Family Park, 7151 W Oakey Blvd, Las Vegas, NV 89117

COST: Single sessions at $10
Family packs at $15 for the whole family
Pack of Three for $21

WHAT TO BRING: A yoga mat or towel

First Session is on TUESDAY MARCH 24TH!

Sunday Provisions, The best nut butter on the planet, and sponsors at my up and coming Weekend Retreat!!!

A shout out to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at this camp. Specialising in a variety of pecan butters, these are healthy yet so decadent and rich and delicious that it’s like eating a dessert. 

I can't wait for all the ladies to try!!! 

Check out here for their amazing nut butters!

Here is a delicious recipe for my oat bliss balls. I use peanut butter but you can easily switch out the peanut butter for Sunday Provisions pecan butter or any nut butter you prefer.