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:

Athleta womens self defense workshop, Saturday July 20

I am super excited to be doing another women’s self defense workshop with Athleta. The event will be held closer to Athleta’s Henderson location at Dragon’s gym in LV. I will be focusing on techniques standing up and both on the ground to defend against an attacker. My speciality is ground work - what happens when you are already flat on your back. It is probably the most import because it is the hardest to get away from, yet it is the most overlooked. For all the ladies who missed my 1st workshops with Athleta in May, Come along to this one this Saturday July 20. Bring your sisters, mothers, friends and co workers. Let’s spread the word and collectively empower ourselves as women!

Its free, but register to save your spot!

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.

Women's Workshop at Seraifin in Chicago

I have a couple of stops in Chicago at the end of this month and my 2nd stop is at Serafin BJJ Academy, Evanston in Chicago. I love teaching women’s workshops since it opens things up to explore the techniques that work much better for women but also to touch on topics about being a women in BJJ.

Book your spot with Jen at jenzanotti26@gmail.com

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.

UFC gym Greenville, SC is having me out for co ed seminar!!!!

I am heading back to the East cost to teach a co ed seminar at the UFC GYM in Greenville, SC on Saturday July 13. I had so much fun teaching there last year. Such a fantastic gym with such good people. I look forward to seeing some familiar faces and some new faces. I look forward to teaching some new techniques also.

You can book your spot with: greenvillegmgym@ufc.com

Athleta women's self defense workshop at Redemption

Last weekend I taught a women’s self defense workshop with Athleta at Redemption in Summerlin LV. I was so happy to see so many amazing ladies come to learn to further empower themselves. I taught a few techniques starting up and on the ground. I also covered a few basic physiologic aspects such as awareness and standing your ground.

Thank you Athleta for putting on this event and thank you for the gear! I love their clothing, but more importantly, I love what Athleta stands for. They strive to empower women and girls through fitness.

I love my Athleta marble set!

For those who missed it I am hosting my FightingFIT 6 week self defense/fitness course which starts on Monday June 17!. The course is more extensive and includes a SophiaFIT full body workout to get you fit and strong, toned and lean.

Click here for more info:

Co ed seminar and women's workshop at Elite in Wilmington NC

For on the east coast, come to my seminar and/or women's workshop in Wilmington NC, at Elite Brazilian Jiu Jitsu, Saturday June 29. I will be teaching some passing at the seminar and some guard techniques at the women’s workshop so if you want to come to both you’ll get a whole lot of information. Book your spot with Kristen Laliberte Hieber if you haven't already!!! The day is going to be filled with awesomeness. I can’t wait!!!