My e book at half the price to say 'Thank You’

7 days of healthy meals and snacks mapped out.

It’s so easy to be eating more while we are all stuck at home. There is far less structure and one of the things most of us tend to do is snack when we are bored. In order to prevent piling on the bounds during lockdown its best to have healthy meals and snacks available, if not we’ll head straight for the crackers or the chips. 

My 7 Day Meal Plan is a very straightforward no-fuss meal plan that discusses the basics of nutrition and maps out delicious yet healthy meals and snacks for 7 days straight. Search day is different so there is loads of variety to keep things exciting. There are over 30 recipes in the books. And as a thank you, I am giving you a special discount coupon code that will allow you to receive this book at half price!!!! 

Enter:  STAYHEALTHY at checkout to grab your copy at 50% Off!

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.

A weekend of bliss, sisterhood, BJJ, beach, yoga, meditation & workouts

The past long weekend was just amazing at my Weekend Retreat. The camp was set at the stunning Anna Maria island surrounded by garden and just across the road from the beach. After a meet and greet dinner on Thursday evening we started the days of the retreat with a morning sunrise yoga taught  by the lovely Christina Andranda. It was such a healing and relaxing way to start the day. 

We enjoyed 2 hours of BJJ every day and the ladies opportunity to learn techniques that work better for women and train with women. For many, this is a unique and novel experience.  

The afternoons were a time to relax and chill at the beach and enjoy the perfect weather and the evenings were dedicated to different workshops. We did a booty & ab workout one evening and a guided meditation with powerful visualisations on another. 

I want to say thank you to Jodi and Stephanie for helping out and doing a great job with preparing all the healthy nutrition food. Also I want to say thank you to all the sponsors who provided their amazing products to the goodie bags that helped to make this whole camp experience even better. Don’t forget to use the exclusive discount codes especially provided for you from the camp and grab your gear at 25% off. 

Fore more info and to order more awesome products visit: 

• Athleta at: https://athleta.gap.com)

• FujiSports: https://www.sophiafit.com/fuji-gi)

• Ranger up: https://rangerup.com

• Defense Soap: https://www.defensesoap.com

• Monkey Tape: https://monkeytapeco.com

• The Athletes Sports Bag: https://thebestworkoutforyou.com

Stay tuned for my next weekend retreat. This one most likely will be geared towards general health and fitness with self defense and workouts, so its open to all. Feel free to spread the word to your friends for the opportunity of health, fitness and healing.

Women's self defense workshops with Athleta

Making frames and creating space

Yesterday I taught another women’s self defense workshop with Athleta at Dragons Gym. For years I have worked with women who are trained in BJJ with a focus on adding a feminine touch, and now I am teaching women who are completely new to all this. Both are so rewarding and it makes my soul sing knowing I have taught these ladies some super empowering skills. I am truly blessed to be in a position to be teaching this. thank you Athleta for being a part of these events and spreading the word.

Stay tuned for my next workshop or 6 week course For more info you can read up about the FightingFIT program here:

Parties, functions, travel and staying in bikini shape!

I am loving the Summer and enjoying the pool, but staying in shape right now is an extra challenge because there are so many functions lately for me as well as extra travel and it is tough to stick to clean eating all the time. Staying put and sticking to the usual routine are when things are easy, but I find that these functions, parties and travel the are the test.

The key is to find balance. Living a life of complete restriction is not enjoyable. If you are at that function and want a cup cake, then have one. But maybe enjoy just the one. Stick to the other healthier options available - If there are healthier options. Sticking to smaller portions is also very important when keeping your diet in check.

If you are drinking, make sure to alternate a drink with a glass of water. This especaily important if you are out in the sun all day. Becoming dehydrated at a party while out in the sun all day is no fun at all.

If you are at a place where there is no healthy food available, then being super organized and bringing healthy food or snacks could save the day. Alternatively you could eat a healthy meal beforehand so you are less tempted to nibble on all the unhealthy food. I personally always have a Kind bar and a pice of fruit in my bag no matter what.

Feeling good in my own skin in a bikini is important but so is enjoying life in general so finding that balance is the key.

Tips to stay hydrated this Summer

You lose more water than you think when you spend all day out in the sun at the beach or pool. Stay hydrated and avoid feeling wiped out from the heat.

For those enjoying the Summer and spending hours outside in the sun and heat, even if you are in the pool or at the beach your body is losing water at a rapid rate. If you have a cocktail or two this further dehydrates you since alcohol is a diuretic.

Dehydration contributes to headaches and lethargy. It also causes you to retain water which leads to swollen joints and puffiness in the skin. If you want to feel good and look good in your bikini, then drinking loads of water is imperative.

To avoid lethargy, headaches or swelling, or even sun stroke, drink more water than you think you need. But, It’s so hard to remember when you are not having so much fun!!!.

So here are some tips and strategies to get your fluids up:

• Have a (non plastic) water bottle with you at all times and aim to drink 1 liter every 2 hours.

• Switch every second alcoholic drink out with an ice water or a soda water, so that you are alternating between a beer/cocktail drink and water.

• If you are out with the kiddies, pack or buy some low sugar (or even homemade) popsicles to suck on.

• Pack or buy loads of watery fruit such as honey dew melon and water melon.

• Ditch the cocktails altogether and enjoy some fresh yummy fruit smoothies.

• After your time by the pool in the sun, rehydrate even more with an additional liter or two of water. It may feel like water overload but it will greatly mitigate any negative effects from being out in the heat and can make the difference from feeling wiped out to feeling fresh.

Women's Self defense with Athleta!

I’ll be teaching a women’s self defense workshops hosted by the amazing clothing brand, Athleta. I will be teaching really valuable techniques, both standing up and on the ground. My workshops are fun and i strive to create a safe environment for all ladies to learn.

This Saturday at Redemption in Summerin. Its free, but you must register.

New Superaito gi from Fuji Sports

Check out the beautiful new navy and teal Fuji Sports gis. The new Superato gi is a women’s cut that fits perfectly.

Message me for the VIP discount code. You can orders here!!!