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.

Fit mums!

#fitmom Sophia McDermott Drysdale

A photo from the beach at my Lifestyle Camp this past week. It was so nice to have the chance to relax and take the time out with my baby girls. We all did a lot ofexercise and training. it is so important as a mother to stay in good shape to keep up with your kids, but also tobe the healthy role model and to set an example so that they too grow up fit and healthy. 

Feminine Strength

Completely UNapologetic for being a chick with muscles! 💪 Believe it or not in my teens and early 20's I didn't wear shorts because I was so self conscious about how muscular my legs were. I'd cover my arms too. Now I have reached a point where I embrace it all because my body is forged from a lifetime of doing sports that I love and training damn hard. I don't aspire to be like those skinny waif models. I aspire to be strong, capable, athletic and feminine. And they do all go together.

Look at things from a perspective of health and you will make better choices

If you look at things from a perspective of health rather than a perspective of 'will this make me fat?' You will always make better choices. If you choose foods that are good for you because you want to be healthy then as time goes on you will continually make better choices and as a result your body will follow. You will lose weight, your skin will look better, you will have more energy. If you are an athlete, you will perform better and have better recovery.  

Eat for health and not for looks. That means eat as much fruit and vegetables as you can get your hands on. Eat whole foods. Stay away from processed carbs and processed meats with nitrates and drink plenty of water. 

Everything you need to know about what is going inside your body when you are pregnant

I trained throughout both my pregnancies which meant that I could get my pre baby body  back sooner. Here I am at the beach with my second baby who was about 7 months old.

Many of us ladies will be a mum at some stage in our lives. But many of us are athletes too and if not we enjoy working out. Too often health professionals tell us that we can't exercise when pregnant since there are too many risks. I think today the problem is that pregnancy is treated like an  illness and not like just another phase in a woman's life. 

My article discusses all the changes that occur during pregnancy, everything from how the hormones affect us, to the structural changes and the development of the baby. Knowledge is the key and if we equip ourselves with knowledge then we can modify our training programs accordingly to still have an effect yet safe workout or training session. There is no need to stop. Our lives don't have to be on hold just because we are creating another inside us!

http://www.otpbooks.com/sophia-drysdale-pregnant-clients/

5 day challenge

I am a mum of two and I know how tough it is to stay on top of your goals. I can help you by sharing with you my meals that I eat on a daily basis.

My 5 Day Challenge starts on Monday. If you want some guidance to feel and look your best then this group is for you! Just click on the link to join. https://www.facebook.com/events/166490073765233/
During the challenge I will be providing my meal plan with recipes and a shopping list over the 5 days and offering guidance and fitness and nutritional tips! 
It all sounds too good to be true, but it is not. It is just my way of giving back to all those who have attended my seminars and camps over the years... Jump on my FB fan page Sophia Drysdale and my instagram page @sophiadrysdale for more tips. :)‪#‎SophiaFIT‬ ‪#‎bethestarofyourownlife‬

Changes in the body all coaches and trainers should know about while pregnant

Performing weight training while pregnant? Most professionals will tell you to stop training.

I recently submitted an article to On Target Publications about all the changes that occur in a mother's body while she is pregnant so that trainers and coaches can be informed about everything going on with their clients and can continue to train them safely. 

There are many changes that occur in a woman's body during pregnancy and birth, however women are apt at adjusting. My pet peeve is that all too often pregnancy is treated as if the expectant mother has a sickness and should be put to bed rest for the next nine months.  It is outright ridiculous to me that society largely still view it in this way. Life for the expectant mother and exercise or training in your sport doesn't need to be stopped since pregnancy and birth is actually an intrinsic part of a women's life. Activities may need to be modified. Training programs may need to be altered according to the mother's new conditions but not stopped altogether. Assuming it is a normal pregnancy with no complications, all expectant mothers can exercise right up until birth. 

The hormonal system which affect so many different aspects, heart rate, breathing rate and metabolism all change during pregnancy. Blood volume almost doubles, body temperature rises and most women will gain weight. Structurally the pelvis widens and opens primarily due to the hormone relaxin. There is a shift in the center of gravity which can cause the pelvis to tilt forward causing lower back pain and the abdominals stretch and weaken as the baby grows. 

My article will be published in about a month or so which discusses the changes on a very detailed level. It is important that all coaches and athletes themselves should be aware of these changes and the systems of the body that are affected so that they can modify their programs and continue to train in a safe and effective way are. 

World Championships

 3rd at the worlds, but the only mother on the podium out of all the black belts

This past weekend was the biggest weekend of Jiu Jitsu because it was the weekend of the World Championships. So many athletes prepare for this big to  make their mark in the World of BJJ. 

So many amazing women have crossed my path  in the past few years and a lot of them competed. I know that for a lot of these ladies they are juggling full time jobs and families and yet they are still making their mark on the tournament scene. This is just a testament to how incredible so many women are who have a life full of responsibilities and commitments, but they make the time for themselves and their passions also.  

I was the only mother on the podium in the women's black belt division at the Worlds in 2014. Ladies, with support and lots of dedication our dreams as mothers, career women and world class athletes can be achieved. This just shows how strong and capable we really are.