One-on-One Coaching Programs

Are You HERE Most of the Time?

“I hate my body.” “I’m completely overwhelmed and don’t know what foods are healthy any more.” “I’m too tired to exercise.” “I want to stop obsessing over the cellulite on my thighs.” “I want to be able to drink wine AND be healthy.” “Half the clothes in my closet don’t fit me any more.” “I want to stop putting my needs last.” “I’m sick of trying every fad diet known to man.” “I want to make more money.” “I hate my job.” “I want someone to take of me for once!” “I want to turn heads when I walk in a room!” “I want to feel confident and sexy!” “I want to feel vibrant and healthy!”

Ready To Transform Yourself and Be HERE Instead?

Feel Confident. Feel fit and feminine in your body. Exude what it means to be a leader and walk your talk. Feel energized and focused in your daily life. Have clear skin and look years younger. Feel inspired and BE inspiring. Love your body and everything she does for you. Receive compliments from others daily.  Find exercise fun and exhilarating. Have sex with the lights on. Eat well and enjoy wine as part of your lifestyle. Lose weight and maintain your ideal weight. Stress Less. Make more money. Connect to your inner wisdom. Sleep well. Feel alive!


You CAN Have it ALL.  With Accountability, Support, and a Clear Plan to Follow.  


One-on-One Coaching – Transformation Happens Here.


Strong, Sexy and Confident – Gold Program 

This 3 month one-on-one online program is for you if you’re ready to completely transform your body, health and lifestyle.  You’ll become the woman you know you are meant to be. I recommend this one-on-one coaching program for women that are highly motivated to make positive and lasting changes.  Your body, mind, and spirit will thank you on a regular basis! This program is personal and effective – healthy habits and consistency are key.

Program Includes:

  • initial intake and goal setting session via Zoom (60 min)
  • customized fitness program designed for your needs and lifestyle
  • one personal training sessions each week via Zoom (45 min)
  • one nutrition consultation plus a customized meal plan (45 min)
  • high level of accountability and support throughout program

Strong, Sexy and Confident – Platinum Program 

This 6 month one-on-one online program is for you if you’re ready to completely transform your body, health and lifestyle.  This is a program like no other, you will make major changes to your health and life in 6 months. You’ll become the woman you know you were meant to be. I recommend this one-on-one coaching program for women looking to make health changes that last a lifetime! This VIP program is personal and effective – accountability and consistency are key.

Program Includes:

  • initial intake and goal setting session via Zoom (60 min)
  • three customized fitness programs designed for your needs and lifestyle
  • one personal training session per week via Zoom (45 min)
  • one nutrition consultation plus a customized meal plan (45 min)
  • high level of accountability and support throughout program


Book a Complimentary Health Breakthrough Session HERE

What Clients are Saying…

“I’ve struggled with my weight for 15 yrs. I tried many different diets that promised quick weight loss that would help me drop a few pounds, but I always gained it back and then some. Then I found Sonja. She helped me to realize that being healthy and fit wasn’t about a quick fix it was a lifestyle. It was making small changes every couple of weeks to set new healthy habits. It wasn’t about overwhelming myself with everything all at once it was making a nutrition goal, a fitness goal and a “me” goal. With Sonja’s guidance I make conscious food choices, I absolutely have to work out and I love it! I’m kinder to myself, and I’ve managed to lose 50 lbs and keep it off. Being fit and healthy is the best decision I’ve made. I only have one body and learning to take care of it in a positive way has been a life changing experience. Thank you Sonja!!”

Natalie Farr Murphy

“In 6 months Sonja helped me lose 15 lbs and become strong, sexy and confident for my beach wedding in Cuba! It was the most important day of my life and I looked amazing and FELT amazing. She is a woman who feeds my soul and makes me feel like I can do anything! Sonja has been incredible, her individualized programs are amazing and they work. I have lost 10 pounds since starting with her, I have changed my eating habits, I feel amazing I have so much energy, I notice my body changing already, I’ve got muscle and definition where I hadn’t had it before. It’s just an amazing feeling..I get compliments on how I look, I went out and bought a new pair of jeans and I can rock those jeans and I feel sexy and incredible already. And my fiance has noticed as well which is a huge bonus. I feel so much better about myself overall and it’s all thanks to Sonja. And I look forward to more positive changes in the coming months. Thank you so much Sonja!”

Jackie Clark

“I was negative about myself and the way I looked, and I avoided going out because of it. Now that I’m training with Sonja a few times a week, I want to go out and do things I enjoy, I’ve stopped hiding! Shopping was one of those thing I didn’t enjoy, I didn’t want to look in the mirror but now when I’m trying on clothes I’m much more confident, positive and happy about the way I look and feel. I’m actually a happier person in general now and people in my life are really taking notice and asking what happened to me?! Sonja happened to me. She’s creating a woman I’m proud to be, I like me. I used to be so miserable and snappy and now that I’m eating better and working out, the cloud has lifted. Thanks Sonja, you are the best!!

Brandi Chartrand

“Sonja is an excellent trainer. She truly has a gift for caring for the well-being of others. She is focused on empowering you physically and mentally to become a stronger person. I have really connected with her approach to a healthier lifestyle. Sonja doesn’t advocate all these fad diets that are out there. She promotes REAL, healthy eating. I love that when I am training with Sonja, she changes up our exercise routine and we’re not always doing the same thing. I have noticed wonderful changes from working out with Sonja. I am so happy that she has come into my life!”

Sukhi Philips

“I’ve thoroughly enjoyed my workouts with Sonja, I feel like she pushes me and makes me feel stronger then I have ever felt physically and mentally. From our initial meeting she has been very creative with coming up with nutrition and fitness solutions for me that make me feel comfortable and empower me with the tools I need to sustain a healthier lifestyle on my own. Sonja practices what she preaches and has not only been a coach but she has become a friend and I will always have an enormous amount of respect for her.”

Britainy Dagnall

“I’ve been working with Sonja for 2 years, and there are definitely times when I lose sight of my health goals. Sonja has this cat like intuition, feeling when I’m going off track, and she takes control and encourages me back on track. She’s my own personal cheering section, tough coach and inspiring kindred spirit. Sonja’s young, fresh and professional with an impish charm capable of motivating clients of any age.Sonja’s support established a renewed enthusiasm for my own health and wellness. She pushes me when I need it, and holds me accountable to take care of myself and my health, and for that I thank her immensely.”

Shauna MacDonald

“My first encounter with Sonja was for a fitness & nutrition consultation. She told me that day, that she was very good. She was right! She had the ability to push me but was very responsive to my moods & tuned into what my body was capable of. Routines were creative which made things interesting. I have also used Sonja’s other personal coaching skills and was always amazed at her resources and the consistent push towards & pursuit of forward movement. Many an epiphany are the result of my work Sonja.”

Nancy Clark Smith

“As a ‘mature’ and busy woman and for all sorts of good reasons, my commitment to health and wellness wavered in the past three or four years. As a result, I found myself tired, out of shape and facing some medical issues. Having tried gyms and trainers in the past, I knew what I didn’t want – feeling overwhelmed in group training sessions or being left practically crippled by some young thing who does not understand the connection of mind to body and ‘age appropriate’ training. That’s when I met Sonja. For the past 4 months Sonja has led, coached and encouraged me in MY journey to strength and wellness. We meet in my home 3 times a week and, with nothing other than a yoga mat and some weights, I am feeling better, looking better and well on my way to overcoming those medical issues. Sonja is professional, warm, caring and not afraid to push me to MY abilities. She is someone I trust and rely on and I am grateful to her for the excellent service and support she provides.”

Bernadette Resnik

The 7 Lifestyle Changes That Can Easily Add a Decade to Your Life!
Yep. A whole decade.