Get Versatile with eggs!

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!

2019 SophiaFIT Lifestyle Camp

Jumping for joy at my Lifestyle Camp

June 28 - May 3 my 2019 Lifestyle Camp took place. It was such an incredible experience. The weather was perfect, the house was stunning but what really made the camp so awesome was the ladies who attended. Each and everyone one of the guests were incredible, kind spirited women who supported each other and shared nothing but good vibes.

The days involved morning sunrise yoga taught by the lovely Jazmine Bienvenue followed by a nutrition breakfast. All the meals were cooked by the lovely Shea and Jodi.

Day one of sun rise yoga on the beach

Every day we trained BJJ where i taught technique that were better suited to worms bodies. We focused on guard recovery, framing and spider guard. It was such a great opportunity to train all week with women only.

Don’t mess with us!!!

Open guard with Jasmine.

The afternoons were spent chilling on the beach and exploring or having a one on on sessions with one of the facilitator at the camp. There was the opportunity to have a reiki session with Sheila or a facial with Jen.

And the evenings involved workshops on fitness and health or meditation to encompass body, mind and soul. These camps are about so much more than BJJ.

Stay tuned for loads more photos and updates about this amazing camp that just took place. So much to share!!!

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!

Home Workout Videos available for 6 DAYS ONLY!!

I will be launching my new workout videos at the end of the month. They will be sold in a fitness bundle for almost 70% off. But they will only be available for 6 days!!!

These videos are a result of my years of experience as an athlete, a trainer/coach and are designed to sculpt muscles and burn fat at the same time.

These workouts can be done any time, any where. All you need is 30 minutes, a mat and some hand weights! Perfect for the busy mom or when you are travelling. 

My Home Workout Series includes 7 video workouts that focus on a different aspect of fitness to work your entire body that tones and sculpts as well as builds cardiovascular fitness and burns fat:

1. Full Body Sculpt
2. Full Body Cardio
3. Sculpted Shoulders & Arms
4. Shapely Legs
                                     5. Toned Tummy                                     
6. Booty Blast
7. Zen, Strengthening through Lengthening

Stay tuned for more info so that you can receive them at a huge discount. And remember, these are only available for 6 days!

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html

All you need to know about Protein Powder!

Keeping in theme with last weeks blog post on Protein! I thought I’d provide you guys with a little insight into the world of protein powders!

What are Protein Powders?
Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:

• Rice
• Egg
• Milk
• Pea
• Hemp

Along with the raw form of protein, many company fortify their products with vitamins, minerals, greens, additional fats, grains, fibre and/or thickeners.  So although protein powders come directly from whole food sources, they’re not whole foods themselves.

For Vegetarians and vegans, rice and pea isolate proteins are powerful on their own. But mixed together, they're the first vegetarian protein that can compete with animal-derived proteins and meet the demands of hard-training athletes!

Next question! Why would I want to use a protein powder?
Regardless of your individual goals, its important that you get enough protein in your diet and protein powders can be very helpful if you aren’t getting enough from whole food!

As the protein market has exploded with an array of brands, values and ingredients! Here is a list outlining the strengths and weakness.

• Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.
• Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.
• Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.
• Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.
• Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.

Just remember you get what you pay for so by choosing the “cheap” protein powder you most likely buying into a product with higher amounts of lactose, fat, filllers etc..

Ps. Pre Order of My Spring into Summer 7 Day Meal Plan is available now! Click here to secure your copy!

Seminars in Michigan and Chicago

The ladies of BJJ, paving the way...

This past week I just returned from teaching some seminars in Michigan and CHicago. It was a really great experience to connect and train with my old training partner and to meet some new people. My seminar in Michigan was rewarding because I was able to help guild some young ones, whereby I feel it is so important that they see a female leading and teaching. 

Being a female role model to the little ones is so important.

My seminar in Michigan was particularly rewarding since there was a big turn out and most of the students were men. Hats off to those progressive, open minded dudes out there who see the benefits of learning from a women. For all those ladies who are teaching, refereeing, running academies, running BJJ groups etc, this is a big step for such a profoundly male dominated sport.  I am proud to be a part of the movement of empowered women in BJJ paving the way. #girlpower

Lifestyle Camp in Florida recap

BJJ class

I am back from teaching my LIfestyle Camp and it was the best experience ever! I had the chance to meet and connect with more amazing women from all over the world.  The camp was held at 2 resort style houses right near the beach. The ladies could relax by the pool, go to the beach or chill at the house in between the workshops and classes. 

Sunrise yoga

The day started off with sunrise yoga taught by the amazing Jasmine Bienvenue where the ladies performed on the beach followed by breakfast and then BJJ training.

I am teaching class and demonstrating on fellow black belt Christina Barry

The guest instructor was Gezary Matuda who is beautiful inside and out. 

The ladies at the camp could chill at the beach  in the afternoon

The evening workshops were help by me and Tina West who is a holistic practitioner. Together we encompassed the physical, mental and emotional aspects of health and fitness which is all so important for overall balance. 

The ladies repping SophiaFIT

One of the workshops. A strength and conditioning session

The best thing about the camp were the lifelong frinedships made

I would like to say a big thankyou to all the sponsors who provided awesome gifts to the goody bags. FujiSports, Monkey Tape, Defense Soap, Pulse Skin Care Co, Juice Plus+ & Fortitude Wellbeing Center.