Real results with science
Real results with science
Overwhelmed by all the information you see online? I combine science with personalized coaching to help you build the body of your dreams. My coaching is built for the professional and curious woman to help you get stronger and healthier for the long term.
Overwhelmed by all the information you see online? I combine science with personalized coaching to help you build the body of your dreams. My coaching is built for the professional and curious woman to help you get stronger and healthier for the long term.
Science-backed results. Evidence-built confidence.
In my coaching program, I teach you how and why we do things. After working with me, you'll not only see huge changes in your physical and mental health, but you'll have the tools needed to continue your fitness and health journey on your own.
EDUCATION
EDUCATION
EDUCATION
Uncover the truth behind your health and fitness
Should you sync your workouts with your cycle? How does high cortisol impact your progress? Will lifting heavy make you look "bulky?"
I tackle common misconceptions and provide you with the knowledge and framework that you need to achieve your fitness goals.
Should you sync your workouts with your cycle? How does high cortisol impact your progress? Will lifting heavy make you look "bulky?"
I tackle common misconceptions and provide you with the knowledge and framework that you need to achieve your fitness goals.
Education
Every week, you will learn about a fitness, health, or psychology topic to compliment your fitness and nutritional plan.
Webinars
Each month, you'll get access to my exclusive educational webinars and get to connect with other women in the prorgam.
FEATURES
FEATURES
FEATURES
Fitness should be personal
Fitness should be personal
Your workout and nutrition plan is designed to meet you right where you're at. You only have 2 days to workout? You'll get a plan that doesn't overwhelm you. Work a stressful job? I'll teach you strategies to lower your stress. We work around YOU in Soph's Lab.
Your workout and nutrition plan is designed to meet you right where you're at. You only have 2 days to workout? You'll get a plan that doesn't overwhelm you. Work a stressful job? I'll teach you strategies to lower your stress. We work around YOU in Soph's Lab.
Your workout and nutrition plan is designed to meet you right where you're at. You only have 2 days to workout? You'll get a plan that doesn't overwhelm you. Work a stressful job? I'll teach you strategies to lower your stress. We work around YOU in Soph's Lab.
CLIENT TESTIMONIALS
CLIENT TESTIMONIALS
CLIENT TESTIMONIALS
From Soph's Lab Community
"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
EducatorI wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals.
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
EducatorI wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals.
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
EducatorI wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals.
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
EducatorI wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals.
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor
My client's results speak for themselves
My clients consistently meet their goals and undergo body transformations they never before thought possible. Are you ready to discover the athlete living inside of you?
My clients consistently meet their goals and undergo body transformations they never before thought possible. Are you ready to discover the athlete living inside of you?
GET STARTED
GET STARTED
GET STARTED
Start making real changes,
apply to work with me
ABOUT ME
Who Am I?
Hi, I'm Sophia! If you're here, I'm assuming that you feel lost and need guidance in your fitness journey.
This is exactly where I was when I started my fitness journey 10 years ago. I basically only followed advice from social media, and this caused me to develop an unhealthy relationship with my body, exercise, and food along with ZERO confidence.
When I took an exercise physiology course in college, I suddenly realized how wrong I had been about literally everything. I committed to learning REAL information backed by science — and got super passionate about fitness!
Learning about what my body needed helped me first heal my relationship with my body, then completely transformed the way I looked and felt. I felt strong and capable, and for the first time ever, I loved the way I looked.
Four years ago, I started sharing science-backed fitness tips online, and a few years later, while I was working as a scientist, I decided to start coaching — to help women who were just like me!
Now, I've worked with over 50 women to help them completely change their lives. I work with ambitious, motivated women who want to look good, feel good, and enjoy life. My philosophy is that you need to understand your health AND build a solid mental health foundation before you have a lifelong journey with fitness. I also only use psychology and science-based principles so we know it works.
If you want someone who not only understands how it feels to be stuck, gives you advice that actually works, and genuinely cares about YOUR journey, then I would be thrilled to be your coach.
XOXO,
Soph
ABOUT ME
Who Am I?
Hi, I'm Sophia! If you're here, I'm assuming that you feel lost and need guidance in your fitness journey.
This is exactly where I was when I started my fitness journey 10 years ago. I basically only followed advice from social media, and this caused me to develop an unhealthy relationship with my body, exercise, and food along with ZERO confidence.
When I took an exercise physiology course in college, I suddenly realized how wrong I had been about literally everything. I committed to learning REAL information backed by science — and got super passionate about fitness!
Learning about what my body needed helped me first heal my relationship with my body, then completely transformed the way I looked and felt. I felt strong and capable, and for the first time ever, I loved the way I looked.
Four years ago, I started sharing science-backed fitness tips online, and a few years later, while I was working as a scientist, I decided to start coaching — to help women who were just like me!
Now, I've worked with over 50 women to help them completely change their lives. I work with ambitious, motivated women who want to look good, feel good, and enjoy life. My philosophy is that you need to understand your health AND build a solid mental health foundation before you have a lifelong journey with fitness. I also only use psychology and science-based principles so we know it works.
If you want someone who not only understands how it feels to be stuck, gives you advice that actually works, and genuinely cares about YOUR journey, then I would be thrilled to be your coach.
XOXO,
Soph
ABOUT ME
Who Am I?
Hi, I'm Sophia! If you're here, I'm assuming that you feel lost and need guidance in your fitness journey.
This is exactly where I was when I started my fitness journey 10 years ago. I basically only followed advice from social media, and this caused me to develop an unhealthy relationship with my body, exercise, and food along with ZERO confidence.
When I took an exercise physiology course in college, I suddenly realized how wrong I had been about literally everything. I committed to learning REAL information backed by science — and got super passionate about fitness!
Learning about what my body needed helped me first heal my relationship with my body, then completely transformed the way I looked and felt. I felt strong and capable, and for the first time ever, I loved the way I looked.
Four years ago, I started sharing science-backed fitness tips online, and a few years later, while I was working as a scientist, I decided to start coaching — to help women who were just like me!
Now, I've worked with over 50 women to help them completely change their lives. I work with ambitious, motivated women who want to look good, feel good, and enjoy life. My philosophy is that you need to understand your health AND build a solid mental health foundation before you have a lifelong journey with fitness. I also only use psychology and science-based principles so we know it works.
If you want someone who not only understands how it feels to be stuck, gives you advice that actually works, and genuinely cares about YOUR journey, then I would be thrilled to be your coach.
XOXO,
Soph
FREE RESOURCES
FREE RESOURCES
FREE RESOURCES
Check out my educational resources!
Check out my resources
Check out my educational resources and communities!
Not ready to commit to coaching? Feel free to subscribe to my blog to receive free resources like Designing Your Workout and Progress via the Goal Hierarchy and interesting hot science topics!