Hi, I’m Sophie.

As a personal trainer and nutrition coach, I help people who have spent years yo-yo dieting to finally find peace with food and their body and to lose fat sustainably without feeling restricted.

Get to know me

FAQs

  • My clients come to me feeling like they're constantly banging their head against a brick wall when it comes to fat loss.

    They struggle to stick to their diet or they can never seem to keep the weight off for very long.

    This is because most dieting methods don't take into account the way you think, feel and behave around food. Trust me, I’ve tried them all!

    I believe that food relationship is the missing part of the puzzle that not enough people are talking about.

    If the solution to fat loss was just as simple as following a nutrition and exercise programme, don't you think you would have achieved your goals by now?

    I take a compassionate, holistic approach to 1:1 online coaching, providing you with the tools to move away from those unhelpful thoughts, beliefs and behaviours keeping you stuck in the dieting cycle of despair.

  • I work with women who are sick and tired of living their life either "on" or "off" the diet wagon. It seems like they only have 2 modes...

    Either they are all in and "on track" with their health and fitness goals

    Or...

    They are all out, so far "off track" that the track is no longer visible anymore!

  • My coaching is a 1:1 service which operates fully online. This means that you will essentially have a coach in your pocket!

    From my coaching service you will receive:

    Mindset & nutritional support (creating long term behaviour change by breaking down old habits & creating new ones)

    Training programme (specific to your ability and goals)

    Weekly accountability check ins

    Twice monthly zoom/phone calls

    WhatsApp support

  • If you’re ready to begin your sustainable fat-loss journey and transform the way you think about food, exercise and your relationship with your body simply complete a confidential enquiry form via the button below.

Latest Social Posts

This is what one of my amazing clients wrote in her check in a few weeks back. She’s gone from regularly overeating to the point of uncomfortable fullness to now feeling calm & in control around food. Nowadays she’s so much more aw
This is what one of my amazing clients wrote in her check in a few weeks back. She’s gone from regularly overeating to the point of uncomfortable fullness to now feeling calm & in control around food. Nowadays she’s so much more aware and connected to her emotions which has positively impacted her food relationship. Here’s what she’s been working on… ✨Fostering more self-compassion ✨Unconditional permission to eat ✨Establishing a regular eating pattern ✨Building emotional awareness & regulation ✨Mindfulness Ready to break free from cycles of overeating or emotional eating? DM me “coaching” for more information on the support I offer x
Letting go of food guilt is something I support my clients with so that they can break free from all or nothing thinking and actually start enjoying food again! Save this if you need it 💗
Letting go of food guilt is something I support my clients with so that they can break free from all or nothing thinking and actually start enjoying food again! Save this if you need it 💗
Are you having enough fun?! 🤪 When we don’t have enough joy, play, adventure, and pleasure in our lives this can lead to overeating. We start turning to food as a way to fill that empty void and to get that dopamine hit. Not only do I support my clients with their training and nutrition but I also encourage them to start new habits, explore new hobbies, practice gratitude and find out what brings them joy. If this resonates with you I would encourage you to start creating a “happy list”. Write down all the things that bring you joy (even the very small things) and start being intentional with incorporating these things into your EVERYDAY. Ready to end the overeating cycle and feel at peace with food? DM me “joy” for an open chat about the coaching I offer and how I can support you ✨
I rarely opened up to people about my binge eating But when I did I often received unhelpful comments that just exacerbated the shame I already felt & left me feeling even more broken. I remember feeling SO alone with my struggles around food.
I rarely opened up to people about my binge eating But when I did I often received unhelpful comments that just exacerbated the shame I already felt & left me feeling even more broken. I remember feeling SO alone with my struggles around food. No one else seemed to understand or relate. I honestly used to feel like the only person on the planet who felt so out of control around food. Everyone else seemed to be able to eat so normally, so effortlessly. I guess this post is a reminder to those of you who are struggling with their food relationship… Please know that you’re not alone & that support is available. Its 100% possible to break the cycle x
This is a very brief overview of the work Jenn and I have been doing together over the past 3 months. All or nothing thinking is one of the most common struggles that my clients face, and it takes time to overcome. But learning how to enjoy all fo
This is a very brief overview of the work Jenn and I have been doing together over the past 3 months. All or nothing thinking is one of the most common struggles that my clients face, and it takes time to overcome. But learning how to enjoy all foods in moderation will honestly be one of the best things you’ll ever do! DM me “all or nothing” if you’d like to chat about improving your relationship with food x
Hate to break it to you but if you feel like you’re always dieting, then you’re doing it wrong. At some point you have to stand back and get honest with yourself… Why do you keep going around in circles & never getting to where you want to be? Because nothing changes if nothing changes. And no, It’s not your lack of willpower that’s keep you stuck in the diet cycle of despair. The problem is that you keep choosing dieting methods that are setting you up for failure from the very start. Or maybe you need to work on your relationship with food FIRST before working towards fat loss. As Einstein said “insanity is doing the same thing over and over again expecting a different result” So instead of having dieting as your default mode How about you try something different? Let me help you! DM “fat loss” and I’ll be in touch x
Start looking at your DAILY HABITS. When it comes to dieting people tend to get so hyper focused on the food side of things… Logging every calorie Avoiding all the “bad” foods Trying to eat the “right” way Weighi
Start looking at your DAILY HABITS. When it comes to dieting people tend to get so hyper focused on the food side of things… Logging every calorie Avoiding all the “bad” foods Trying to eat the “right” way Weighing out every gram Staying clear of processed foods Creating perfectly balanced meals like the ones in women’s health magazines Micromanaging your food intake may seem like an effective way to approach fat loss but this can often lead to developing a restrictive mindset around food which ultimately makes it more challenging to adhere to your diet long term. Here are 10 daily habits that’ll help you to create a calorie deficit that have nothing to do with changing what you’re eating… 1. Get 7-8hrs sleep each night 2. Manage your stress levels 3. Eat your meals without distractions (phones, TV etc) 4. Put everything you eat on a plate (even snacks) 5. Eat at a table sat down 6. Spend 5 mins on an evening planning out your meals & snack for the next day 7. Practise self compassion 8. Stay active throughout the day - be mindful of moving more 9. Drink a large glass of water before each meal 10. Wait 10 mins between wanting & getting seconds Struggling with fat loss? In need of a different approach? Here at Coaching By Sophie we do dieting differently! DM me the word “fat loss” and let’s have a chat x
It’s not the food that’s unhealthy. It’s the thoughts and beliefs that you have about the food that makes it unhealthy. As soon as you start demonising foods by labelling them “bad” or “naughty” or “dirty” you are creating a situation where you feel guilty for eating those foods This feeling of guilt often leads to further restriction and overeating. You don’t have to feel guilty around your food choices. It’s completely possible to have a burger and then move on with your day, carefree! Letting go of food guilt is something I work on with my clients. So that they have the freedom to enjoy foods that never used to allow themselves to have So that they have the freedom to go out for meals with loved ones, and think more about the joy of actually being there than the fear of not knowing what to eat. Want to break free from food guilt so you can actually start enjoying food again? DM me “guilt” and let’s have a chat x
Establish a regular pattern of eating throughout the day If you are working towards overcoming binge or overeating it’s important to avoid excessive feelings of hunger throughout the day and establishing a regular pattern of eating will really help you to do this Until you start giving your body the energy that it requires you will continue to struggle with overeating. Your body needs to know CONSISTENTLY that it has access to food A regular pattern of eating may look like… Breakfast @ 7:30am Morning snack @ 10:30am Lunch @ 1:30pm Afternoon snack @ 4pm Dinner @ 7:30pm Save this post for later x
I remember the self loathing I’d feel after a binge eating episode. The first thing I’d say to myself was… “what’s wrong with me? Why do I keep doing this weird thing with food that feels really shameful?” I was so judgemental and mean towards myself which just fuelled these feelings of shame and self-loathing. My relationship with food and my body dramatically improved when I started to become more compassionate towards myself. I replaced judgment with curiosity and compassion and it literally changed my life – my eating habits, how I treat myself, how I let other people treat me. Remember- all behaviour serves a purpose. Start trying to understand the root cause of your behaviours such as overeating instead of just trying to get rid of them by restricting even harder. “Knowing yourself is the beginning of all wisdom” If you’re ready to break away from the overeat -restrict cycle then please DM me “💜”
Well September was magical ✨ 🥰 More scrambled oats LOTS of G&Ts Propeller planes Sea swims Costal walks Dates Snoozing on the grass Seals 🦭 Sack races Cold morning walks
Well September was magical ✨ 🥰 More scrambled oats LOTS of G&Ts Propeller planes Sea swims Costal walks Dates Snoozing on the grass Seals 🦭 Sack races Cold morning walks
What’s your biggest struggle when it comes to fat loss? Are you considering these 4 things? For support with your fat loss goal DM me “fat loss” and let’s have a chat x
This is what one of my amazing clients wrote in her check in a few weeks back. She’s gone from regularly overeating to the point of uncomfortable fullness to now feeling calm & in control around food. Nowadays she’s so much more aw Letting go of food guilt is something I support my clients with so that they can break free from all or nothing thinking and actually start enjoying food again! Save this if you need it 💗
Are you having enough fun?! 🤪 When we don’t have enough joy, play, adventure, and pleasure in our lives this can lead to overeating. We start turning to food as a way to fill that empty void and to get that dopamine hit. Not only do I suppo
I rarely opened up to people about my binge eating But when I did I often received unhelpful comments that just exacerbated the shame I already felt & left me feeling even more broken. I remember feeling SO alone with my struggles around food. This is a very brief overview of the work Jenn and I have been doing together over the past 3 months. All or nothing thinking is one of the most common struggles that my clients face, and it takes time to overcome. But learning how to enjoy all fo
Hate to break it to you but if you feel like you’re always dieting, then you’re doing it wrong. At some point you have to stand back and get honest with yourself… Why do you keep going around in circles & never getting to whe
Start looking at your DAILY HABITS. When it comes to dieting people tend to get so hyper focused on the food side of things… Logging every calorie Avoiding all the “bad” foods Trying to eat the “right” way Weighi
It’s not the food that’s unhealthy. It’s the thoughts and beliefs that you have about the food that makes it unhealthy. As soon as you start demonising foods by labelling them “bad” or “naughty” or “d
Establish a regular pattern of eating throughout the day If you are working towards overcoming binge or overeating it’s important to avoid excessive feelings of hunger throughout the day and establishing a regular pattern of eating will reall
I remember the self loathing I’d feel after a binge eating episode. The first thing I’d say to myself was… “what’s wrong with me? Why do I keep doing this weird thing with food that feels really shameful?” I w
Well September was magical ✨ 🥰 More scrambled oats LOTS of G&Ts Propeller planes Sea swims Costal walks Dates Snoozing on the grass Seals 🦭 Sack races Cold morning walks
What’s your biggest struggle when it comes to fat loss? Are you considering these 4 things? For support with your fat loss goal DM me “fat loss” and let’s have a chat x