Ditch the crunches for flat abs! Try these exercises instead!

Pretty much all of us want a perfectly flat stomach. I don't know about you but the idea of doing endless crunches bores me to tears. But crunches work only one aspect of your abs anyhow. To get tight abs with the nice v shape and outlines on the side, you need to work you whole core including your transverse abs and your obliques. Here is one amazing exercise to get your abs in shape for the bikini weather! The exercise works your whole core including your transverse abs, which supports your spine and your rectus abdominals.

Rollouts on the PB

START

FINISH

TIPS!

• Maintain a straight line from knees to head.

• Draw your belly button towards your spine.

• Start by placing your forearms on the ball and drop your chest on your arms. Slowly extend your arms rolling the ball out, keep a straight line through your midsection and then roll the ball back in.

• Aim to do this movement 10 times.

Have a read of an article I wrote that explains how the core works in more details show some awesome exercises that target the whole core!!!

Here is a great core workout right here! Give it a try!

Shoutout to Sunday Provisions

A shoutout to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at my camp. Specialising in a variety of pecan butters, they are healthy yet so decadent, rich and delicious. It’s like you are eating a dessert. I can't wait for all the ladies to try!!!

Check out Sunday Provisions - Formerly Beardy Boys for their amazing nut butters!

Workout with Me!

Las Vegas locals, who wants to stay fit and in shape?

I will be taking you through my Mat Movement Workout Outdoors, that involves a full body workout that will focus on strength, endurance and cardio fitness. The exercises will be a combination of martial arts, calisthenics and gymnastics based movement patterns, to create an awesome workout where all you need is YOU!

We will start off with a gentle warm up followed by the workout and then finish up with a cool down stretch with flowing relaxation movements with breathing and mindfulness to reduce stress.

WHEN: Tuesdays at 5.30pm - 6.30pm

WHERE: Rainbow Family Park, 7151 W Oakey Blvd, Las Vegas, NV 89117

COST: Single sessions at $10
Family packs at $15 for the whole family
Pack of Three for $21

WHAT TO BRING: A yoga mat or towel

First Session is on TUESDAY MARCH 24TH!

Sunday Provisions, The best nut butter on the planet, and sponsors at my up and coming Weekend Retreat!!!

A shout out to one of the amazing sponsors at my SophiaFIT Weekend Retreat 2020 who will be providing the BEST nut butter on the planet at this camp. Specialising in a variety of pecan butters, these are healthy yet so decadent and rich and delicious that it’s like eating a dessert. 

I can't wait for all the ladies to try!!! 

Check out here for their amazing nut butters!

Here is a delicious recipe for my oat bliss balls. I use peanut butter but you can easily switch out the peanut butter for Sunday Provisions pecan butter or any nut butter you prefer.

Grapple TV Podcast with Kenny jewel. Resilience…

I was honoured to sit down with Kenny a few weeks ago and hav a candid chat for Grapple TV podcast. I don't really talk about bjj here so much. I talk about deeper issues of life, mindset, resilience and dealing with setbacks. Bjj is just a tool to become really strong mentally so that we can overcome anything in life.

I talk about how tough it was moving up the ranks and being a ‘gringo’ which on the competition circuit. All these experiences fostered my drive to do what I am doing today - which is to make your journeys easier and to provide support and a sisterhood.

You can listen to this fun and empowering podcast here.

A huge 'Thank you’ for attending my Weekend Retreat & a glimpse inside the goodie bag!

My Weekend Retreat is coming up. These camps and retreats are such an amazing experience because they encompass so many different aspects of health and wellness. The aim is to feel good, mentally, physically and emotionally. To recharge and to connect to other like-minded and amazing women who are focusing on themselves. 

As a ‘Thank You’ for attending my camps and retreats I always love to provide goodie bags to enhance the experience. I would like to showcase a couple of the treats and the amazing and generous sponsors who are supplying their goodies. 

Athleta

Athleta is an activewear clothing brand that focuses on the modern-day working woman who is interested in health and fitness. The best thing about this brand is that they strive to empower women by hosting events and workshops run by women. They also arrange events to help the environment and use eco-friendly fabrics.

All the lucky ladies will receive an Athleta gift card. More info on Athleta, click here.

Hemp Creations Co

‘All things made from hemp’ are generously providing lots of goodies to everyone at the retreat. Some of their suppliers’ are Bluebird Botanicals, Moon Mother and Colorado Hemp Honey who specialize in soaps and beauty products, CBD tincture, and clothing made from hemp. Hemp Creations Co focus on brands that are good for us and the planet. 

Warrior Women Within: Women’s Self Defense Workshop

Ladies, I am launching another 3 Stage Women's Self-Defense course Tuesday nights from March 17 - March 30 at Bodysport Fitness Center. I will be taking you through a journey on how to protect yourself from all situations, whether someone comes up from behind, or you are already pinned down on the ground. This information is soooo valuable and I want to share it with every woman so that they have the skills that could potentially save their lives. 

Book your spots. It's in 2 weeks!!! For family discounts please message me for the 20% discount code.

The 1st stage is Defend & Deflect on Tuesday March 17 at 6.30pm - 8pm.
This workshops will be focusing on awareness, and blocking and framing to create structural shapes to block the attacker without using strength.

The 2nd stage is Fight & Flee on Tuesday March 24 at 6.30pm - 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.

The 3rd stage is Lethal Ladies on Tueday March 31 at 6.30pm - 8pm.
This workout is the final stage and  will focus on attacking as a means to disarm your attacker so you can get away. I will be teaching techniques that can potentially cause some serious damage to the attacker.

Personal Training! Who’s looking to get into amazing shape this Summer?

Who is looking to get into amazing shape this Summer? Who wants to tone up, look good in a bikini and feel amazing? Or who wants to get stronger and fitter for their sport?

Now is the time to get started and I have a couple of spots that have just come up for personalised training. 

Certified with NASP for Personal Training and Fitness Nutrition, my speciality is tailoring a workout plan as well as a nutrition plan. I focus on creating a whole program that is part of your lifestyle so it can be implemented daily so that you can stick to it. 

For those LV locals, I teach in Summerlin. Please message me for more info.

I also create online programs for those who are looking for similar guidance who can’t do face to face sessions. For more info on my programs click here.

Email me at sophia@SophiaFIT.com if you have any questions about any of my personalised training.

Meet the incredibly gifted facilitators at my next Weekend Retreat!

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.

Letty Snyder is a gifted intuitive, life coach, inspirational speaker, and spiritual healer. She works with children, teens, adults, couples, groups, and families. She is a special guest at the Weekend Retreat and will be doing a special empowerment healing workshop. Her positivity and amazing energy just radiates from her and she is such a joy to learn from. Please visit letty@lettyinspires.com for more information,

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: