fitness programs

My Top Tips to help you stick to your workouts!

It's easy to talk yourself out of working out! Even when you have the best intentions to work out, excuses are so easy to find - “I’m too tired” or "I’m busy," or "The weather is bad." Here are my top tips for staying in the game!

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  1. On Sunday nights plan your week of workouts! Treat them like an event so make time for them in your daily schedule! Write them down in your diary and put reminders on your phone!

  2. If you workout in the morning, layout your training clothes and shoes before you go to bed so they are ready for when you jump out of bed

  3. If you don’t train before work Have training clothes and shoes in your car so you can stop by the gym on the way home from work

  4. Organise a active date/catch up during the week with friends or family. Other people will keep you accountable!

  5. Have a collection of workouts you can do in your living room for when the weather is miserable and you don’t want to leave the comfort of your home. My SophiaFIT Home Workouts are perfect for this!

  6. Set a goal! Write it down and stick it on the fridge or add it as a daily reminder on your phone. This will act as the driving force when you lack a bit of motivation!

If you are looking for the extra kick, send an email to or click here. I would love to work with you and help you achieve your health & fitness goals.

The divorce workout - coping through movement

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Check out my article I wrote  last month about channeling negative emotions of divorce through movement. I am actually writing a series on this topic. So many of us go through divorce but we don't really talk about it. I want to build awareness so that people adopt healthier coping strategies, rather than hitting the bottle or resorting to emotional eating.

Here I talk about using exercise as a tool to put yourself in the present moment. It is when when we are in the present moment that we aren't sad about the past and we aren't worried about the future. What better way to be in the present moment that makes us healthier, fitter and stronger!!!

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.

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.