Spring is here!!! Are you bikini body ready?
If getting in a bikini sounds scary, I have loads of fun and helpful tips in my new LIVE Membership and helpful reads in my new blogs. Take a look at my new specialized platforms and I share how to get a flatter tummy easily!
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
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!
For those who missed the last amazing FRÉ Skincare deal there is another not to be missed for the next two days. Take 40% OFF your favorite FRÉ Set + additional 10% OFF with my code SOPHIAFIT. https://www.freskincare.com/SOPHIAFIT
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The I AM Set combines I AM LOVE, our deep illuminating oil and I AM JOY, our radiant rose mist for an all-natural loving, balancing, and joyful experience.
The FRÉ Body Set is the first comprehensive set for your body, specifically formulated for active skin. This tailor-made solution protects your skin from the daily combination of sweat, sun, and environmental aggression.
Its time to get outdoors and enjoy the benefits, Sophia McDermott
In the most recent edition of Jiujiteira Magazine I share some fabulous outdoor exercise to keep you fit and and to stay strong. Now that the weather is getting warmer its important to get outside and enjoy the benefits being out doors. Changing things up can also keep things interesting and different which really helps with staying motivated.
Enjoy this article and give this workout a try.
Sophia McDermott, Lunges are a great way to work your legs
Sophia McDermott, Get creative with working out your abs.
My weekend Retreat is coming up in March in Las Vegas. There are so many amazing aspects to this retreat because my goal is to encompass health on all levels, body, mind and soul.
I am bringing out two incredible facilitators to this retreat who will be sharing their skills and expertise to make this camp truly amazing. These ladies are available for one on one sessions during the retreat also!!!
Joan Awa, The incredibly gifted yoga coach for the retreat
Joan is an RYT 200 specializing in Ashtanga Vinyasa and she will be leading the morning sunrise yoga. She received her certification in Manila, Philippines from AV108 in 2017 and has been teaching since. After moving to Las Vegas in 2018, she focuses on teaching private guided meditations and yoga.
Joan also started a spiritual lifestyle brand last year year offering tarot readings, guided meditation and spiritual packages catering to specific moon phases & seasons. You can follow her on Instagram @lunamidasastrid or visit www.lunamidasastrid.com for more information.
Letty Snider is a special guest coming to speak to the ladies at the camp.
My goal is to connect amazing and talented women so that we can collaborate, work together to create change and support each other. I am so blessed and honoured to have these two specialist be a part of my camp and to be sharing their wisdom among all the equally amazing ladies who are signed up for this retreat.
It’s going to be amazing and I can’t wait.
For more info on these camps click here:
The course will be for women and girls.
I was honoured to spend some time today with the amazing Lena Walther who is an activist for sex trafficking prevention with the focus on protecting girls and children.
Her website is here: https://aipnv.org/
We planning on putting on some self defense workshops geared towards developing awareness and prevention and basic self defense skills standing up and on the ground directed at the parents and daughters. Sex trafficking is rife around the world hugely prevalent in Las Vegas and It’s important to know that it’s not as cut and dry as it seems. There is loads of manipulation involved and if you aren’t aware of it, your child could be getting roped into one of these situations. Lena explained that a lot of the ‘seduction process’ is via social media.
Awareness is the first step and knowing the ‘signs’.
For those who would be interesting in finding out more about the future workshops plese email me at: sophia@sophiaFIT.com
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.
