If you are looking for some amazing BJJ training gear, look no further that Fuji Sports. There designs and fits are amazing and perfect for women’s bodies. The no gi set is a lot of fun and fits just right. True to size. Give it a try. Check out Fuji Sports sets here:
You can also check out there entire range for gals and guys here: https://fujisports.com
To get tight abs with a thin waist when you are standing sideways with the nice v shape and outlines on the side you need to work your whole core. The core is comprised of many different muscle groups that move in different ways but to simplify the most obvious are the Rectus Abdominis the outer layer that we see as the six pack, the Transverse Abdominals the inner layer which works to support the spine and the Obliques which are more on the sides of the stomach which assist in rotation or twisting. Working all these aspects is important for having that toned look but also for having a balanced, functional core.
Hands down one of the best exercises that works the whole core are Rollouts with a Physio Ball. For my Girls On Top program last week we did our strength workout with the ball and did exactly this exercise. My abs from top to bottom were sore for days.
Last month I had the honor of speaking with Misty and Keeley, the owners of the Black Belt or Bust podcast. Once again I share my candid views on being a woman in BJJ and all the awesome stuff I have planned.
I want to give a big shout-out to FUJI Sports for their awesome gear and for their amazing sponsorship for all my camps and for their support for women in BJJ. They empower women in BJJ, MMA, and Judo by providing a huge range of clothing to female athletes that are just as available and full of variety as the men’s range. Other companies may have a few token items for the females that train but Fuji Sports focus as much on the female athletes as much as the male athletes. Fuji Sports have been sponsoring me and taking care of me for years and has featured me on many of their campaigns in efforts to support female athletes. They gladly support and sponsor many other female athletes who are helping to bring that feminine presence and awareness to the sport. So thank you Fuji Sports for all that you do.
For my next Lifestyle Camp coming up on June 4th FujiSports will be generously providing a couple of goodies to the goodie bag for all the ladies to enjoy!
One of my knacks is tweaking recipes so that they are good for you but still just as tasty. I have learned over the years to substitute certain ingredients with other more healthful ingredients but still gives that creamy taste or crispy texture.
For those who love crispy fried chicken but don’t want to deal with the fried fat give this recipe a try. It’s super simple too.
Ingredients:
1.2 lbs chicken thighs
2 tbsp chicken seasoning (can be BBQ rub)
2 tbsp olive oil
Salt and pepper to taste
Method:
Preheat oven to 385 degrees F
2. Trim the excess fat off the chicken thighs. Season both sides with rub or seasoning and add salt and pepper then place open and flat on a baking dish lined with parchment paper. Drizzle with olive oil on both sides.
3. Bake for 45 - 1 hour depending on how crispy you’d like the chicken.
4. Serve with chopped celery and low fat ranch dip or add to a salad.
If you have lower back pain it may be because your hips are super tight. If you play a lot of guard in BJJ and/or sit a lot at a desk etc, then most likely your hips are super tight. Sitting for long periods of time tighten the hip flexors which can cause muscular imbalances in other parts on your pelvis and core contributing to lower back pain. Tight hip flexors also over take a lot in abdominal exercises so that you aren’t actually working your lower abs, but over working your hip flexors instead, further exacerbating the problem.
Try these stretches. Aim to do these every day. Hold it for at least 30 seconds each side.
Sophia McDermott, Lunge Stretch
Sophia McDermott, Cobra Stretch
I've been super busy behind the scenes and there is so much amazing stuff coming your way!!! heroes a snap shot a shoot I did recently decked out head to toe in Athleta gear. I. The amazing ladies who have enquired about these pants during my live workout sessions with you am wearing the Fallaron Joggers, XS. They are super comfy. :)
For the lucky ladies coming to my Sophia FIT Lifestyle Camp June 4, you'll be getting an Athleta gift card so you can put it towards some cool gear of your own!
Feel free to check out their catalogue
For those who don't like to eat a lot of meat (I am vegetarian also) you can get versatile with eggs. Omelets are an awesome way to get your protein in and your veggies. You can eat this for a breakfast, or a lunch or even a dinner!!!
Eat the egg yolks too. The whole things bout avoiding the yolks due to high cholesterol is #bs. The yolk contain additional protein, good fats and all all your fat soluble vitamins. The yolks are also a really potent course of choline helps with nerve transmission.
If you'd like more details recipes and health tips sign up here!
