sᴏɴɪᴀ ★ ʙᴀss

01/10/2025

Almost time to shed those layers and bathe in sun and fun. ☀️ ✨

16/09/2025

Ladies! Never neglect ya back. It does much more than just look good.

Heres a few vital reasons to keep it strong!

1. Good Posture and Alignment
2. Prevents Injury
3. Balance and Stability
4. Functional Strength
5. Core Power
6. Longevity and Mobility

More on these in more depth soon …

And yes! Aesthetics!

13/07/2025

Do it scared. Do it anyway.

Riding used to remind me why I move not for the mirror, not for the numbers but for the feeling. I haven’t done it in years but I do know when I did it, it gave me :

Freedom.
Adrenaline .
Joy.
⁠
Movement doesn’t have to be perfect, pretty, or planned. It just has to be yours. So whether it’s two wheels, two feet, or anything in between, give it go I reckon.
⁠
The fear? That’s just the sign you’re alive.

Testament

09/08/2023

Just because you can’t see it, it doesn’t mean you should ignore it. 👊💫

29/05/2023

⚡️Tri Kickbacks - not feeling it?

whether you do yours kneeling, standing or staggered stance try significantly slowing that eccentric phase (simply put - the down motion) right down. This will put extra stress on these muscles. Concentrate on moving only below the elbow while keeling upper arm very still and keep that shoulder away from your ear. Use lighter weights then work your up as you master the execution and appropriate rep range.

03/04/2023

S U N S H I N E ☀️🔥

31/03/2023

05/07/2022

⚡️💜

Ford Motor Company wowed the crowds on the 1970 auto show circuit with this far-out Mustang hatchback concept.

25/05/2022

🤤🔥

27/02/2021

“Taking Time out from the Grind”

Am still very much active but have been so busy with the online coaching side of life and my creative projects that have had to step out from social media involvement as much. I couldn’t keep up.

If nothing else, the last few years have taught me how important it really is to stop and let your body catch up to your mind. The mind that races off down the street at full noise dragging you away from the present moment often. And nearly always never waiting for you. Like a partner walks two steps in front always so you never feel like you are in unison.

So food for thought. Yes, get sh*t done. Yes, stick to your routines and hit those fitness and training goals hard. But also take time out often and don’t put too much emphasis on treating life like a level in a game you must complete without enjoying the journey along the way.

Maybe we need to slow down a bit, take a breath and enjoy the actual moment more. Life is absolutely short and we must get sh*t done yes. But we don’t want to get to the final level too fast do we? I know I don’t. And I’d like to remember what happened along the way. So food for thought.

26/01/2021

We all do it, me included. But instead of purely focussing on the fat we instantly want gone, like today. How can we keep ourselves invested and motivated to actually make that goal a reality?

This is how I have done it and what I have found useful. :)

☝️If you are someone that puts a lot of emphasis on the scales - take a break from doing that for a set amount of time and see how you feel. Instead bring your focus to how you feel in your clothes. When starting any exercise regime you will start feeling better first,. then you will start seeing the results, which in turn will help keep you motivated and on track.

✅Celebrate any successes or wins - no matter how small you think they are.

✅One way does not suit us all - Delve into how you tick, take notice to how your body responds to a variety of ways and techniques of training, what foods you tend to feel sustained and energised from, what foods make you feel physically bad and I don’t mean guilty. I mean that your body has issues processing. Pay attention to what your wonderful body is trying to tell you.

✅Throw away diets and stay away from even using the word - gently start incorporating more wholefoods into your diet, slowly start cutting back on empty calories and processed foods. You don’t need anything drastic as you need balance and harmony - and you restricting and making drastic changes are not sustainable. We are all about lifestyle and a good relationship with food.

👍Doing something is always better than doing nothing.

🗯I often say to my clients. Look if you can’t manage a full workout session on an allocated day, just aim for half. Stick to this analogy for long enough and you will conquer the almighty CONSISTENCY factor! Then it will become second nature.

🔥💪Let’s smash it for the upcoming week. I am always excited to hear what awesome tips and tricks
you use on your own personal journeys so please share below. my Inbox is always open for any questions or general advice so don’t be shy. :)

24/01/2021

For the past 12 or so days I have been battling a bad Bacterial Sinusitis and virus on top of that.
As my work load has been so huge I regretfully pushed through and did not give my body the space it needed to recover. Because of this I have ended up with more days off training AND more days laid up. So let’s not be Sonia - Let’s do it this way.

💭Rest - Totally listen to your body in this instance. You body is using all it’s energy and resources to fight the sickness so instead of pushing through (like I just did) - stop and give your body the time and resources to best do it’s job.

💭Drink plenty of water to stop being prone to dehydration. Dehydration can lead to your blood pressure lowering and cause even more fatigue.

💭Remember, your body is always burning calories: My appetite has been non-existent. That to me is a sure fire way to tell I was not well, as I love my food!!

💭Under normal circumstances, you know, when you’re not sick, your body will mainly burn a combination of fats and carbohydrates to produce energy. But, if you’re not eating, and haven’t done so for a week, your body will start to rely on protein, more specifically, muscle tissue as its source of fuel. Yep, you heard us, your muscles will actually begin to eat themselves. We do not want our well earned results going anywhere anytime soon. So we need to make sure we are getting our calories in, even if we don’t feel like it.

💭Protein itself is a key immune-boosting nutrient which helps increase the production of
infection-fighting white blood cells.

If you feel like sleeping - don’t fight it, sleep.

Get a high dose Vit C powder or tabs - I recommend 1150mg and take 2-3 daily. This will help the duration of the illness and support the immune system. (good to take on a daily basis even when not sick.

Rest up, nurture your body and you will be back to your Training schedule in no time. 💪