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
The Elevated Goalie Method Hockey
The Elevated Goalie Method is a 12-week off-season performance program designed specifically for hockey goaltenders — because the goalie position creates injury risks that no standard player program addresses. During any given 2-week window in a season, 28% of elite goalkeepers experience hip and groin problems. The butterfly position places the hip in maximal internal rotation thousands of times per season. The crease posture creates chronic thoracic and shoulder restriction. These are not random injuries — they are the predictable result of a position-specific movement profile that demands position-specific preparation. This program is built around that reality. Hip IR end-range control. Adductor eccentric loading. Crease posture correction. Thoracic rotation for save mechanics. And a nightly nervous system recovery practice backed by peer-reviewed research. 15 to 20 minutes before strength training. 10 to 15 minutes every night. Fully on-demand. Built by a coach who has worked directly with goaltenders — to protect careers, not just train for them.
84 On-Demand Sessions — 12 weeks of structured daily sessions, including goalie-specific hip, thoracic, and shoulder sessions that do not exist in the standard player program.
Goalie-Specific Hip Complex Sessions — Every Hip Complex day is built around the biomechanical demands of the butterfly and RVH positions: hip IR end-range loading, adductor eccentric strength, glute medius lateral stability, and pelvic control in all three planes.
Thoracic Spine for Save Mechanics — Crease posture correction, rotation from a forward-flexed starting position, and the upper back mobility that directly improves post-save recovery speed.
Three-Pillar System — Pillar 1: Movement & Mobility (goalie-specific). Pillar 2: Nutrition Science. Pillar 3: Nervous System Recovery. Integrated and sequenced across 12 weeks.
RAD Tool Protocol — Myofascial release with the RAD Roller, RAD Myofascial Balls, and RAD Peanut Ball. Goalie Deep Reset days include extended adductor, hip IR tissue, and thoracic release specific to crease demands.
Progressive Resistance Band System — Light, medium, and heavy mini loop bands plus long resistance loops. Progresses across the 4 phases based on movement quality, not a fixed timeline.
The Daily 20 — Your in-season maintenance routine. 20 minutes before every practice and game. Keeps everything you built through a full season.
Nightly NS Reset — 10 to 15 minutes of research-backed nervous system down-regulation before sleep. HRV improvement, cortisol reduction, and sleep quality — every night.
Skool Community — 12-week access to the Elevated Method athlete community.
Lifetime Access — Your program does not expire.
$1,800
for 12 weeks
The Elevated Private Performance Coaching
Elevated Private Performance Coaching is the most individualized version of The Elevated Method — built for everyday people who want direct coaching, custom programming, and personal access to Sonya across all three pillars. This is not an on-demand program. It is a one-to-one coaching relationship. Your program is built around how your specific body moves, what your schedule actually looks like, and what your nervous system needs right now. Every week, we meet. Every week, it adjusts. There are 10 private coaching spots total. When they are filled, the waitlist opens. 3-month minimum commitment. $1,200 per month. Application-based — spots are offered by fit, not first-come.
Weekly 60-Minute 1-on-1 Call — Movement review, HRV debrief, nutrition check-in, programming preview. One hour every week dedicated entirely to your progress.
Custom Programming — Built fresh each week around your movement data, HRV trend, energy patterns, and goals. Nothing is templated without being adapted to you.
Movement Video Review — Submit key movement videos weekly. Detailed written and verbal feedback before every call. The single most effective tool for catching what you cannot see yourself.
Direct Messaging Access — Text and voice message access to Sonya on training days. Response within 24 hours. Questions answered when they matter most.
HRV-Guided Programming — Weekly HRV data review with programming intensity adjusted to your nervous system’s actual recovery state. Green, amber, and red protocols applied every week.
Individualized Nutrition Coaching — Personalized fuelling framework built around your schedule, energy patterns, and recovery data. Refined week by week.
Personalized NS Reset Protocol — Your nightly nervous system practice adapted to your sleep data and stress load. Not a standard protocol — yours specifically.
Full App Access — Custom sessions loaded weekly into the Elevated Method app. Available 24/7.
Elevated Collective Included — Access to the ongoing monthly community across all three pillars.
3-Month Minimum · Month-to-Month After — Coaching continues as long as it serves your goals.
$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
The Elevated Collective
The Elevated Collective is a monthly membership built around the three systems that control how your body feels and performs every day — Movement & Mobility, Nutrition Science, and Nervous System Recovery. Most health programs treat these as separate goals. The Elevated Collective treats them as one integrated system. The result is stronger, more consistent energy, better recovery, and a body that moves well without breaking down. Your membership includes the Skool community hub and Elevated Collective Access inside the Elevated Method app — the implementation layer where the work actually happens. Move, Eat, Recover, and Tools sections are all accessible from day one. Start with a 7-day free trial. No credit card required. No automatic charge. If it resonates, join at the founders rate of $49/month — locked for life. Built for everyday people who want to feel stronger, more energized, and more resilient. Without extremes. Without starting over.
Movement & Mobility — Daily workout videos, mobility flow library, progressive training plans, joint prep and reset routines, strength foundations, and options from 10 to 30 minutes so the practice fits your schedule.
Nutrition Science — The Elevated Plate Framework, recipe frameworks, meal support guides, protein and recovery fueling strategies, anti-inflammatory eating tools, and macro and energy guidance. No tracking, no restriction. A system you can actually sustain.
Nervous System Recovery — Nervous system resets, breathwork and down-regulation sessions, sleep optimization tools, stress-load check-ins, guided recovery audios, and micro-practices for busy days. This is the pillar most people skip and the one that makes everything else work.
Elevated Collective Access — Full implementation layer inside the Elevated Method app. Home dashboard with a daily focus, quick-access Move, Eat, and Recover sections, and a Tools section with your Elevated Baseline, check-in forms, progress trackers, and quick-start guides.
Collective Community — Access to the Skool community hub for questions, wins, support, and connection with other members working through the same three pillars.
Resource Vault — A growing library of practical tools including PDFs, checklists, mobility guides, recipe frameworks, recovery resets, and reference materials designed for consistency and real-life application.
Elevated Baseline — A structured self-reflection across all three pillars at the start of your membership. Helps you identify your lowest pillar and where to focus first. Followed by 30-day and 90-day check-in forms.
Next Step Pathways — Clear overviews of the deeper programs available when you are ready: Elevated Core Method, Elevated Athlete Method, Team Athlete Method, and Private Performance Coaching.
7-Day Free Trial — Full access to everything listed above. No credit card required. No automatic charge. You choose to join at the end of the trial.
Founders Rate — $49/month locked for life for members who join during the founding period. Standard rate is $97/month after the founding period closes.
The Elevated Core Method
The Elevated Core Method™ is a 12-week integrated system built around the three things that control how your body feels every single day — Movement & Mobility, Nutrition Science, and Nervous System Regulation. This is not a fitness program. It is the foundational layer that makes every other health effort you do work better. Joint preparation, myofascial tissue quality, metabolic fuelling, and a nightly recovery practice that improves sleep, HRV, and how you feel when you wake up. 15 to 20 minutes every morning. 10 to 15 minutes every night. Fully on-demand — your schedule, your pace. Built for everyday people who are tired of feeling stiff, fatigued, and stuck — and ready to address the three systems underneath.
84 On-Demand Sessions — 12 weeks of structured daily sessions across all three pillars, available in the app whenever you are ready.
Three-Pillar System — Pillar 1: Movement & Mobility. Pillar 2: Nutrition Science. Pillar 3: Nervous System Regulation. All three working together in on integrated program.
RAD Tool Protocol — Every session includes myofascial release using the RAD Roller, RAD Myofascial Balls, and RAD Peanut Ball. Tools not included — available for purchase separately.
Progressive Resistance Band System — Mini loop bands and long resistance loops. Light band in Phase 1. Medium band in Phase 2. Heavy band Phase 3. Movement quality before resistance, every time.
The Daily 20 — Your lifetime maintenance practice built in Week 12. A 20-minute morning routine you keep for the rest of your life.
Nightly NS Reset — A 10 to 15 minute nervous system down-regulation practice done every night before sleep. Research-backed breathwork, stillness, and optional RAD ball work for improved HRV, reduced cortisol, and better sleep quality.
Skool Community — 12-week access to the Elevated Method community. Clients at the same stage supporting each other and sharing progress.
Automated Coaching Touch Points — 22 in-app messages timed to key moments across the 12 weeks. You are never left wondering what comes next.
Lifetime Access — Your program does not expire. Return to any session at any time.
$1,200
for 12 weeks
The Elevated Athlete Method - Player
The Elevated Athlete Method is a 12-week off-season performance program built around the three systems that control how your body performs — Movement & Mobility, Nutrition Science, and Nervous System Recovery. This is not a replacement for your strength program. It is the layer your strength program cannot provide: joint preparation, end-range mobility, myofascial tissue quality, and a nightly recovery practice that improves sleep, HRV, and adaptation to training. 15 to 20 minutes before your strength sessions. 10 to 15 minutes every night. Fully on-demand — your schedule, your pace. Built for hockey athletes who train with a strength coach and want the complete system that protects their body and extends their career.
84 On-Demand Sessions — 12 weeks of structured daily sessions across all three pillars, available in the app whenever you are ready to train.
Three-Pillar System — Pillar 1: Movement & Mobility. Pillar 2: Nutrition Science. Pillar 3: Nervous System Recovery. All three working together in on integrated program.
RAD Tool Protocol — Every session includes myofascial release using the RAD Roller, RAD Myofascial Balls, and RAD Peanut Ball. Tools not included — available for purchase separately.
Progressive Resistance Band System — Mini loop bands and long resistance loops. Light band in Phase 1. Medium band in Phase 2. Heavy band in Phase 3. Movement quality before resistance, every time.
The Daily 20 — Your in-season maintenance routine built in Week 12. A 20-minute practice you keep for the rest of your career.
Nightly NS Reset — A 10 to 15 minute nervous system down-regulation practice done every night before
sleep. Research-backed breathwork, stillness, and optional RAD ball work for improved HRV and sleep quality.
Skool Community — 12-week access to the Elevated Method athlete community. Athletes at the same stage supporting each other and sharing progress.
Automated Coaching Touchpoints — 22 in-app messages timed to key moments across the 12 weeks. You are never left wondering what comes next.
Lifetime Access — Your program does not expire. Return to any session at any time.
$1,800
for 12 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 · Certified Performance Coach · Specialist in Movement & Mobility, Nutrition Science, and Nervous System Regulation
Sonya Shields is a performance coach, wellness architect, and the Founder and Creator of The Elevated Method — a fully integrated lifestyle and coaching system designed around three foundational pillars: Movement & Mobility, Nutrition Science, and Nervous System Regulation. With over two decades of experience working with everyday people and competitive athletes, Sonya built The Elevated Method on one core belief: the body performs best when movement, nutrition, and recovery are integrated — not isolated. Her programs, including the Elevated Core Method and the Elevated Athlete Method, deliver structured 12-week transformations for clients at every level. Through The Elevated Method, Sonya has created a complete coaching ecosystem — from free resources and community to elite private performance coaching — guided by her signature tagline: Move Well. Eat Smart. Live Fully.
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.
