Master Worlds Training Camp

I am excited to announce that I will be hosting another Master Worlds Training Camp. Open to guys and girls!

WHAT IS THIS CAMP ABOUT?
The focus will be on polishing techniques, timed rounds and drilling to maintain fitness and get acclimated to the dry Vegas air before you steps on the mat to earn your gold medals!!! 

WHEN, WHERE?
The camp will be held at the UFC Gym. 4360 Blue Diamond Rd, Las Vegas, NV 89139
Date:  Saturday, August 18 - Tuesday evening August 21. 

Sessions times are as follows:
Saturday & Sunday  at 12pm - 1.30pm
Monday &Tuesday at 10am - 11.30am and 6:30pm - 8pm .

HOW MUCH?
Camp in Full: $180
Day passes (2 sessions Monday or Tuesday): $60
Single sessions: $35
Limited spots available. Day passes and casual sessions available. 

WHO CAN COME?
This camp is open to all females & males of all associations, teams, belt ranks. This camp is not exclusive to those competing at the master Worlds, however, the minimum age is for those to attend is 15 years old.

WHERE DO I BOOK MY SPOT:
Please reserve your spot and/or sessions below!

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!

Lifestyle Camp Review

The other week my Lifestyle Camp took place in the beautiful and quaint town, St Augustine, Florida. It was the most amazing experience where all the ladies connected just like they were sisters. The support and friendships made was just incredible. Ladies came from Europe, South Korea, Mexico, Australia and across the United States.

The camp focused on overall lifestyle and the health of body, mind and soul. The day started off with morning sunrise yoga taught by the lovely Jasmine Bienvenue.

After heading back to the house for a hearty breakfast we went to FYOA academy (http://foyabjj.com) nearby and trained BJJ. I focused on techniques and movement patterns that are better suited to women. We all had fabulous rolls and it was a great opportunity for women to train only with other women when they usually train with men.

All the meals were prepared by Lindsay Boston who did an incredible job. After she made a glorious post training lunch for us all, the afternoon was spent relaxing by the beach or doing some sightseeing followed by evening workshops that involved workouts, meditation, empowerment concepts and nutrition.

I can’t wait for my next camp to take place and to have the opportunity to meet more amazing women who I am happy to call my sisters. Stay tuned!

How to break bad habits!

New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!

So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!

1. Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.

2. Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a  treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga

3. Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!

4. Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!

5. Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.

Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!

Save the Date!!

The weekend of January 27th & 28th I am excited to announce that Josei Heishi are bringing me out to host a seminar at the World Class Martial Arts Centre in Philadelphia!

On Saturday the 27th of January I will be hosting a Seminar for both Females & Males from 1.30pm - 4.30pm. Then on Sunday 28th of January from 10am - 1pm I am hosting a Females Only Seminar!

Saturday's seminar is $60 and Sunday's is $50 but for all females who would like to attend BOTH seminars there is a discounted rate of $100! 

I am so excited for a great weekend and looking forward to meeting so many inspiring people! To register send an email to leeann@leeannmorris.com.

Lifestyle Camp February 2018, St Augustine!

I have just launched My Lifestyle Camp for 2018.
I am already excited about this one since I know I will be getting away from the Winter Blues and meeting more amazing ladies. This camp will be held in St Augustine instead in a quaint beach side town. The
house is right on the beach overlooking some stunning ocean views. The Lifestyle Camp dates are Feb 25 until March 2.
Learn more HERE.

I am offering a early bird special until December 31. If this is something you would like to do please email me to book your spot or for any questions. sophia@sophiaFIT.com.

**50% deposit required to reserve your spot. Payment plans available upon request **

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!

Kings of Kitchen

 A kitchen stocked with plenty of fresh, healthy produce not only allows you to easily throw together quick, healthy meals & snacks but helps in eliminating any temptations! Firstly you need to ultimately “cut the crap”! Get rid of foods that are dragging your energy level down and increasing your fat levels! This includes all processed pre made meals, refined sugar, soft drinks and sugary snacks! Once you’ve cleared out your pantry, fridge and don’t forget about the freezer, it’s time to stock your kitchen with ingredients that are going to fuel your body to not only burn fat but get you lean and full of energy!

Here are the foods which I believe are the Kings of the Kitchen and are an essential in any household!

• Eggs – the home of healthy fats and good any time of day.
• Coconut oil – a natural saturated fat, perfect for cooking.
• Avocado – the green goddess packed with heart-healthy monounsaturated fat.
• Sweet potatoes – are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids! Need I say more...
• Blueberries – Perfect for a quick snack or add to your smoothie!
• Chillies – dried or fresh, they bring spice to your life.
• Spinach – add to your smoothie, salad or omelette, this King will give your a hit of protein as well helping to suppress your appetite
• Nuts & Seeds - Ultimate on the go snack! Stick with almonds, walnuts, and sunflower seeds.
• Low Fat Greek Yogurt - Packed with protein, enzymes and probiotics!
• Canned veggies or fish - Fresh is always best, but keeping a few cans of tuna, corn and beans are super convenient and quick for when you are on the go!
• Herbs and spices – turmeric, paprika, cinnamon

You can find easy, simple & delicious recipes using the Kitchen Kings in My Spring into Summer 7 Day Meal Plan! Click here to purchase your copy!