A proven method for movement, nutrition, and nervous system recovery - built for real life!
Your body doesn't need more intensity. It needs better systems. The Elevated Method is a science-backed, human-first approach to restoring mobility, fueling your body, and regulating your nervous system so you can feel stronger, calmer, and more capable — without burnout. 🗯️ Fitness programs ignore recovery 🗯️ Nutrition plans ignore movement 🗯️ Stress is treated as an afterthought 🗯️ Consistency is left up to willpower The Elevated Method is different. We integrate the three systems that actually run the human body — on purpose.
Inside The Elevated Method
Success Stories
Game Changer
Huge Difference In Play
Support That Goes Beyond The Ice
Faster Recovery Real Results
Recovery That Keeps You Playing
Training That Elevated My Game
Full Strength On The Ice
Mobility, Nutrition & Performance - Dialed In
Smarter Way To Train & Fuel
Real Difference In My Game
True Asset To Goalie Development
Helping Athletes Stay On The Ice & Perform At Their Best
My Plans
Cryo Summer Special
Get Summer-Ready—Naturally Feel confident, sculpted, and refreshed this summer with our non-invasive CryoSlimming sessions at Elevate with Sonya. Using advanced thermal shock technology, CryoSlimming targets stubborn fat, reduces cellulite, and firms skin—without surgery or downtime. Whether you’re prepping for vacation or just want to feel amazing in your skin, this is your season to Elevate. 🌿 BONUS: Every package includes a free recovery strategy session (nutrition, mobility, or nervous system support) to enhance your results from the inside out.
1 CryoSlimming Session Per Week
$127.08
/session
Functional Movement & Nutrition
Combining Functional Movement with proper nutrition is the most effective way to optimize your health & performance. Mobility training enhances your physical capabilities, reduces the risk of injury, & supports recovery, while tailored nutrition fuels your body, aids in muscle repair, & maintains energy levels. When integrated, these two elements work synergistically to help you achieve peak physical & mental well-bing. This comprehensive program is designed to provide a balanced approach to both movement & dietary needs, making it the ultimate choice for those seeking holistic improvement in their health & performance. Fully customizable options tailored to you.
Functional Movement Weekly Sessions
Monthly Nutrition Plan
Available On-line & In-Person
Interactive Messaging & Video Calling
Progress Tracking
Habits & Lifestyle
Night Recovery Support On-Demand
Elevate Community
$130
/session
Functional Movement
Combining functional movement with mobility training is the most effective way to optimize your health and performance. It enhances physical capabilities, reduces the risk of injury, and supports recovery. When integrated consistently, this approach helps you achieve peak physical and mental well-being. This comprehensive program is designed to provide a balanced, customizable path to improved movement and overall performance.
2 Functional Movement Sessions Per Week
Interactive Messaging & Video Calling
Progress Tracking
Habits & Lifestyle
Elevate Community
$96
/session
CryoFacials
Stimulate production of collagen over time, further firming the skin Diffused through a cone, the same ultra-cold CO2, turns into a soothing, soft frozen mist that relaxes muscles in the face, produces a rosy glow and cosmetically tightens skin.
$100
/session
CryoSlimming
When used on problem areas, the sudden drop in skin termperature induces cryolipolysis, or destruction of fat cells. Over time, the body removes those cells. The process also cosmetically tightens the skin. Many clients see a one-inch reduction in girth after only one session and increased and sustained fat loss after mulitple sessions.
1 CryoSlimming Session Per Week
$152.50
/session
CryoSports Recovery & Readiness
Reduce pain & inflammation Tapping localized cryotherapy’s other benefits ~ quick pain relief and reduction of swelling and inflammation
$68.33
/session
CryoSports Recovery & Readiness Teams
Reduce pain & inflammation Tapping localized cryotherapy’s other benefits ~ quick pain relief and reduction of swelling and inflammation ~ to provide packages of services to whole teams of athletes, 10 to 20 athletes at a time, for whole seasons of play.
50 per person
$50
/session
The Elevated Collective
The Elevated Collective is your ongoing membership community designed to help you stay connected to the principles of movement, nutrition, and recovery after your initial program or as part of your continued wellness journey. This is a space for consistency, accountability, and continued support — with monthly guidance, community connection, and ongoing access to Elevated Method resources. Founders rate available for a limited time — lock in your membership at $49/month before pricing returns to $97/month.
Monthly Mobility Focus
Monthly Nutrition Focus
Monthly Nervous System Reset / Recovery Focus
Bonus Challenges
Continued access to resources and unlocked resources
Community support and connection
$49
Monthly
The Elevated Core Method
The Elevated Core Method is a 12-week transformation program designed to help you move better, fuel smarter, and regulate your nervous system through a structured, step-by-step system. Built on the three core pillars of The Elevated Method™—movement, nutrition, and nervous system recovery—this program helps you create real, sustainable results that carry into your daily life. This is where you build your foundation. If you’re ready for real results—not quick fixes—this is where you start.
12-week structure program (Reset → Build → Elevate
Weekly movement & mobility sessions
Nutrition guidance and simple implementation strategies
Nervous system recovery tools and routines
Community learn center with full curriculum and resources
Progressing tracking, benchmarks, and assessments through the app
Movement plans, mobility flows, and recovery protocols
Meal templates, grocery guides, and nutrition frameworks
Complimentary access to The Elevated Collective for the full 12 weeks for added support, accountability, and community
Athlete, team or private options based on your goals
$1,200
for 12 weeks
The Elevated Athlete Method
The Elevated Athlete Method is a 12-week system designed to help athletes move better, recover faster, and stay consistent throughout their season. Built on the three core pillars of movement, nutrition, and nervous system recovery, this program focuses on developing durability, stability, and long-term performance—so athletes can train, compete, and recover without constantly breaking down. This is where athletes build the foundation that supports everything they do on and off the field. This is not about doing more — it’s about doing the right things consistently so you can perform and recover at a higher level.
12-week structured system (Reset → Build → Elevate)
Weekly mobility, movement, and performance sessions
Athlete-specific nutrition and fueling guidance
Nervous system recovery tools for performance and regulation
Mobility, stability, and injury-prevention focus
Structured routines athletes can apply in-season or off-season
Progress tracking and performance benchmarks directly in the app
Movement plans, mobility flows, and recovery protocols
Complimentary access to The Elevated Athlete Collective during your 12-week program for added support, accountability, and connection
$1,800
for 12 weeks
Elevated Private Coaching
Private Coaching is the highest level of support within The Elevated Method. This is a fully integrated lifestyle and performance system designed for individuals who want the highest level of customization, access, and results. Built on the three core pillars of movement, nutrition, and nervous system recovery, this is where everything is tailored specifically to you—your body, your goals, and your lifestyle. This is not general coaching. This is individualized architecture for how you move, perform, and live. Highest access. Highest customization. Highest priority. No confusion. No dilution. Just results. Application only. 3-month minimum commitment.
Fully customized movement, mobility, and performance programming
Individualized nutrition strategy and implementation
Personalized nervous system and recovery protocols
1:1 coaching session (weekly or structured based on needs)
Ongoing adjustments based on progress, lifestyle, and performance
Direct access for communication, feedback, and support
Form review, movement analysis, and progression tracking
Integration with training, schedule, and daily routines
Highest level of access, customized, and priority
$1,200
Monthly
CryoSlimming Contour & Define Package
Targeted fat-freezing to sculpt areas like the abdomen, thighs, love handles, arms, and chin. Cryolipolysis destroys fat cells, and your body eliminates them naturally over the following weeks. Best results are achieved with consistency—this package is designed to help you see and feel real change.
6 CryoSlimming Sessions
Targeted fat-reduction treatment areas
Personalized treatment protocol based on your goals
Support for circulation and lymphatic drainage
$1,100
for 6 weeks
CryoFacial Glow Renew 6 Session Package
CryoFacial is a targeted skin rejuvenation treatment designed to improve skin tone, support collagen production, and enhance overall skin health. Using ultra-cooled CO₂ therapy, this treatment stimulates circulation, reduces puffiness, and promotes a tighter, more refreshed appearance. This is a non-invasive approach to skin health that works with your body to create visible, natural results over time. Designed for those who want consistent, natural skin improvements without invasive treatments.
6 CryoFacial sessions
Personalized skin regeneration plan
Collagen-stimulating treatment protocol
Skin-health and recovery recommendations
$800
for 6 weeks
CryoSports Recovery 6 Session Package
CryoSports Recovery is a targeted treatment designed to reduce inflammation, accelerate tissue recovery, and support nervous system regulation. Using controlled cold therapy, this protocol helps relieve pain, improve mobility, and enhance recovery so your body can perform and adapt more effectively. Ideal for athletes, active individuals, or those recovering from injury, this system supports your body’s ability to heal, reset, and stay consistent. Designed to help your body recover faster, move better, and stay consistent.
6 CryoSports Recovery sessions
Personalized recovery and treatment plan
Targeted treatment areas (neck, back, hips, knees, etc)
Nervous system and recovery support protocols
$500
for 6 weeksSonya Shields
Founder & Creator - The Elevated Method
I’m Sonya, the founder and creator of The Elevated Method, you -soon-to-be-guide on your journey to enhanced, wellness, optimized performance, and overall better living. ~What lead me down this path~ My journey into wellness and movement wasn’t just professional, it was deeply personal. After battling health issues that left me seeking answers doctors couldn’t provide, I was compelled to dive into my own journey. This exploration not only transformed my life, but also ignited a passion to help others empower themselves through knowledge and action. ~Decades of passion helping others~ With years of experience as a nutrition, exercise coach, I have dedicated my career to discovering and sharing the most effective strategies for achieving maximum physical and metal health. Together, we will not only change the way we think and feel about our health journey.
A Holistic Framework for Movement, Nutrition & Nervous System Health Mission Statement
Understanding Myofascial Release
Discover the transformative power of myofasical release for releasing tension, improving flexibility and enhancing movement quality. Learn how this practice targets the fascia, the connective tissue surrounding muscles to promote relaxation and alleviate pain.
Ball & Socket Work
Your ball-and-socket joints – the shoulders and hips – are power centers for strength and stability. Training these joints through controlled, functional movements enhances athletic performance, posture, and balance while reducing stress on surrounding tissues. Strong, mobile joints create the freedom to move with precision and control.
Connective Tissue & Stability Muscles
True strength starts with stability. By strengthening the smaller stabilizingmuscles and connective tissues, you build resilience from the inside out. Stability training improves balance, alignment, and joint integrity, creating a strong foundation for both athletic performance and everyday movement.
The Nervous System Connection
The nervous system is the command center that connects mind and body. When it’s balanced, movement becomes efficient, recovery improves, and stress ismanaged more effectively. Through breathwork, recovery tools, and mindfulawareness, we support your nervous system to enhance performance, focus, and overall well-being.
Nutrition Science
Fueling your body with purpose is essential for lasting performance and wellness. Nutrition science within The Elevated Method focuses on balanced, real-food nourishment to optimize energy, metabolism, and recovery. You’ll learn how to support your body’s systems with intentional, sustainable nutrition that aligns withour goals.
Rest & Recovery
Progress happens in the recovery phase. Prioritizing rest allows your body torepair, adapt, and grow stronger. The Elevated Method emphasizes restorativepractices – from sleep quality to cryotherapy and mindfulness – so you cansustain energy, prevent burnout, and feel renewed in both body and mind.
Breathwork
Your breath is your most powerful tool for regulation and performance. Breathwork connects the nervous system, improves oxygen efficiency, and enhances focus during both movement and recovery. Learning to breathe intentionally supports calm, clarity, and endurance – the key to elevating every aspect of your health and performance.
What Parents Are Saying
As a parent and former NCAA Division I athlete, I have been incredibly impressed with Sonya and the impact of her work. Having Sonya as our Mobility Coach has been a game-changer for our family. She has not only guided my son through injury recovery but has also systematically built the strength he needs to be a more powerful, competitive hockey player. Beyond the physical results, her mentorship to my son, my husband, and me has been amazing. We consider her an essential part of my son's hockey journey and hope she remains in his corner until he retires. I highly recommend her services for athletes of all ages.
Marie Foster
My son Jack has been training with Sonya for over two years, and the results have been remarkable. He has become stronger, faster, and more resilient through her guidance. This past hockey season, his improvement was clear—you could see his increased hand strength and speed on the ice. Beyond physical training, Sonya has also taught him the importance of nutrition and recovery as a high-level athlete. Jack trusts her completely, and she is compassionate, knowledgeable, and highly professional.
Ashton Hewitt
My son has been working with Sonya over the past two hockey seasons and the results have been incredible. Not only has his strength and mobility improved significantly, but his confidence and enjoyment in training have grown as well. Sonya is very knowledgeable, patient and genuinely invested in helping athletes reach their full potential. I highly recommend Sonya for anyone looking to improve their athletic performance safely and effectively."
Debbie Bizily
Frequently Asked Questions
How long is the program?
The core experience is a 90-day (12-week) program designed to create lasting foundations. Many clients choose to continue with ongoing support after completing the initial phase. And then we proceed into a maintenance program.
Is this for beginners?
Yes. The Elevated Method is designed to meet you where you are — whether you’re new to structured movement or highly experienced.
What if I'm an athlete?
Athletes follow the Athlete Pathway , which applies the same method with performance, durability, and recovery-focused execution.
What if I'm really busy?
This method is built for real life. Sessions are efficient, structured, and designed to integrate into demanding schedules.
Do I need equipment?
No equipment is required. Optional tools like resistance bands, free weights, and myofascial balls can enhance the experience but are not mandatory.
