Squats with Sophie

Online coaching that works for YOU.
Train with a plan that fits your life, eat in a way that supports your goals, and stay accountable with me every step of the way.
I don't just provide custom training and nutrition plans, I'm here to give you real-time support when you need it.
Getting started couldn't be easier, fill in the enquiry form and I'll be in touch!

My Client Transformations

Real women. Real lives. Real results.

What does 1-1 lifestyle coaching include?

- Weekly check-ins with me to track progress and set targets for the coming week
- A personalised training plan (gym or home) built around your physique goals
- Custom calories + protein targets (no guessing)
- Simple meal ideas that take the stress out of knowing what to eat
- Realistic step and cardio goals
- Detailed form analysis so you learn to perform exercises safely and effectively
- Support and accountability — message me anytime on WhatsApp
- Track everything in the Squats with Sophie app (no fiddly spreadsheets)
- Education you keep for life: fat loss, mindset, and training that sculpts your physique
- 14-day happiness guarantee

What about a photoshoot or competition prep?

Getting ready for the stage or a photoshoot isn’t easy — it takes commitment from you and a sharp eye from me.
If you want to bring your physique to its absolute best for a show or studio shoot, I’ll help you map out a realistic timeline and a step-by-step plan so you arrive confident, conditioned, and ready.Competition / Photoshoot Prep includes:
- A realistic timeline so you have enough runway to build and then get stage-lean without rushing
- Check-ins that increase in frequency as we get closer to show/shoot day
- A detailed peak week plan, adjusted day-by-day based on how your physique is responding
- Posing guidance and ongoing tweaks to showcase your shape at its best
- In person show-day support from me at UK-based shows (where possible)

FAQs

Is there a minimum amount of time I need to sign up for?

Yes — 3 months is the minimum. That gives us enough time to build real habits, progress your training, and create visible, sustainable results that you can maintain long-term.

Do I need a gym membership to see results?

A gym membership will get you the best results because we have more equipment to work with — but it’s not essential. If you’d prefer to train at home, I can write you a plan using dumbbells/resistance bands and still get you progressing.

How are check-ins done and how is progress measured?

Check-ins are weekly and done through the Squats with Sophie app. I review your scale weight (if you choose to track it), measurements, progress photos, and the info you provide about your week. Then I send you feedback and a clear plan for the week ahead — including any tweaks to food, training, steps or cardio.

Do I have to pay monthly or can I pay for a block of coaching upfront?

You can choose what suits you best — either monthly payments, or paying upfront for a 3-month or 6-month block of coaching.

How much does it cost to join Squats with Sophie?

Prices vary depending on the level of coaching you need — lifestyle coaching is priced differently to competition or photoshoot prep. If you’re joining for lifestyle coaching, it works out at no more than the equivalent of a Starbucks coffee a day. This is an investment in becoming the strongest, healthiest, most confident version of you.

Ready to get started?

Now you’ve seen how it works, the next step is easy. Fill in the enquiry form and I’ll come back to you within 24 hours with your next steps and pricing options.

Apply now

Fill out the short form below to register your interest in coaching and I will be in touch