Your Next Level Of Wellness
Workout Programs
Our Workout Programs are designed to enhance your movement and mobility through myofascial release, ball and socket work, and strengthening connective tissue and stability muscles. Experience the benefits of a nervous system connection and learn how to integrate these essential practices into your daily routine for optimal health and performance.
Progress Tracking
Stay motivated and on track with our comprehensive progress tracking tools within my app. Monitor your workouts, nutrition, and overall wellness with everything all in one place, and seamlessly connect your Apple Watch and other devices to celebrate your fitness and wellness milestones.
Habits & Lifestyle
My app offers personalized guidance for developing healthy habits and a balanced lifestyle. With step-by-step support, you'll learn how to integrate essential practices into your daily routine, helping you live a longer and healthier life. Create sustainable changes that fit your unique needs and goals, one step at a time.
Elevate Community
Join the Elevate community and connect with like-minded individuals on a similar wellness journey. Gain access to exclusive content, group challenges, and peer support to keep you motivated and inspired. Together, we’ll help each other achieve our health and fitness goals, fostering a supportive and encouraging environment.
Real Results & Success
Professional Hockey Goalie Coach
18U AAA Hockey Player
BCHL Junior Hockey Player
Comprehensive Movement & Wellness Programs
Fuel & Move For Live
Fuel & Move for Life combines expert nutrition science with targeted movement and mobility training to optimize your diet and physical performance. This holistic program is designed to help you achieve better health, increased energy, and improved mobility for a more active, fulfilling life by exploring the crucial role of movement and mobility in peak performance and overall well-being. The program includes myofascial release, ball and socket work, and strengthening connective tissue and stability muscles, forming a comprehensive approach to enhancing movement and mobility. Additionally, personalized nutrition strategies ensure you receive the essential nutrients needed to fuel your body, boost recovery, and maintain optimal health.
Monthly check-in
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless mobility & nutrition tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Regular updates when and where needed
Boost your adherence and consistency to healthy living and movement
24/7 Chat support
$100
for 1 Month
Pro-Athlete’s Peak Performance
Pro-Athlete's Edge: Peak Performance, Mobility, and Nutrition is a comprehensive program crafted to elevate athletic performance through cutting-edge training methodologies and advanced nutrition strategies. This program emphasizes optimizing movement patterns, enhancing mobility, refining nervous system function, and accelerating recovery. It includes specialized training for ball and socket joints, myofascial release, and the stabilization of connective tissue and muscles. Additionally, it offers personalized meal plans and essential nutrient recommendations to fuel athletes for peak performance, maximize recovery, and achieve their highest potential.
1-on-1 coaching
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless nutrition & mobility tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Boost your adherence and consistency to healthy eating, mobility, potential injury prevention, and become stronger
Customized programs
24/7 chat support
$400
for 1 Month
Elite Athletes - Under 18 Peak Performance
Elite Athletes Under 18: Peak Performance, Mobility, and Nutrition is a comprehensive program designed to elevate athletic performance through advanced training techniques and expert nutrition strategies. This program focuses on optimizing movement patterns, enhancing mobility, refining nervous system function, and accelerating recovery. It includes specialized training for ball and socket joints, myofascial release, and the stabilization of connective tissue and muscles. Additionally, it offers personalized meal plans and essential nutrient recommendations to fuel young athletes for peak performance, maximize recovery, and achieve their highest potential.
Bi-weekly coaching
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless nutrition & mobility tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Boost your adherence and consistency to healthy eating, mobility, potential injury prevention, and become stronger
Customized programs
24/7 chat support
$300
for 1 Month
Thrive For Life After 40
Thrive for Life: Everyday Wellness and Longevity is a comprehensive program designed to enhance well-being through advanced training techniques and expert nutrition strategies. This program focuses on optimizing movement patterns, enhancing mobility, refining nervous system function, and accelerating recovery. It includes specialized training for ball and socket joints, myofascial release, and the stabilization of connective tissue and muscles. Additionally, it offers personalized meal plans and essential nutrient recommendations to support peak performance, boost recovery, and promote long-term health and vitality for everyday living.
Monthly check-in
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless mobility & nutrition tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Regular updates when and where needed
Boost your adherence and consistency to healthy living and movement
24/7 Chat support
$100
for 1 Month
90-Day Menopausal Wellness
90-Day Menopausal Wellness: Specialty Nutrition and Mobility Program is a comprehensive plan designed to enhance well-being during menopause through advanced training techniques and specialized nutrition strategies. This program focuses on optimizing movement patterns, enhancing mobility, refining nervous system function, and accelerating recovery. It includes specialized training for ball and socket joints, myofascial release, and the stabilization of connective tissue and muscles. Additionally, it offers personalized meal plans with essential nutrients tailored for menopausal needs to support peak performance, boost recovery, and promote long-term health and vitality during menopause and beyond.
Bi-weekly check-in
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless mobility & nutrition tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Regular updates when and where needed
Boost your adherence and consistency to healthy living and helping with symptoms of menopause
24/7 Chat support
$400
for 3 Months
Personalized Wellness Program
Our Personalized Wellness Program offers the flexibility to tailor a plan that meets your unique needs and goals. Whether you're looking to focus solely on nutrition, movement and mobility, or a combination of both, we provide expert guidance and customized strategies to enhance your well-being. For those prioritizing nutrition, we develop personalized meal plans and nutrient recommendations to support your specific health objectives. If movement and mobility are your focus, we offer specialized training techniques, including myofascial release, ball and socket joint work, and the stabilization of connective tissue and muscles. By customizing your program, we ensure you receive the targeted support necessary to achieve optimal health and vitality in everyday life. Please reach out and schedule a free consultation call to see if I am what you are looking for. https://calendly.com/free-consultation-booking/30min
Weekly check-in
Weekly meal planner & shopping list
Weekly progress check-ins
Daily effortless mobility & nutrition tracking in the app
Recipes tailored for any preference
Step-by-step instructions
Regular updates when and where needed
Boost your adherence and consistency to healthy living and movement
24/7 Chat support
$300
for 1 MonthSonya Shields
Movement & Wellness Specialist
I’m Sonya, the founder of Elevate with Sonya, your-soon-to-be-guide on your journey to enhanced, wellness, optimized performance and overall better living. ~What led me down this path~ My journey into movement & wellness 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 movement, wellness, and recovery speicalist, I have dedicated my career to discovering and sharing the most effective strategies for achieving maximum physical and mental health. Together, we will not only change the way we move and eat, but also the way we think and feel about our health journey.
Integrated Movement ~ Nutrition ~ Recovery Solutions
Movement & Mobility
Dedicated to exploring the crucial role of movement and mobility in achieving peak performance and overall well-being. From myofascial release to ball and socket work, strengthening connective tissue and enhancing stability muscles, we’ll delve into the key components of a comprehensive approach to movement and mobility.
Nervous System & Recovery
Comprehensive guide on the importance of the nervous system and recovery. Whether you are an athlete aiming for peak performance or an everyday person seeking better health, understanding and prioritizing nervous system health and recovery can transform your life.
Nutrition & Wellness
My nutrition and wellness section, where we empower you to take control of your health and achieve your best self. Here, I focus on essentials of proper nutrition and creating sustainable healthy habits tailored to your unique body type and lifestyle.
Myofascial Release
Discover the transformative power of myofascial release for releasing tension, improving flexibility and enhancing movement quality. Learn how this practice targets the fascia, connective tissue and surrounding muscles to promote relaxation and alleviate pain.
Ball & Socket Work
Dive into the importance of ball and socket work for promoting joint health, improving range of motion and enhancing stability. Explore targeted exercises and techniques to strengthen the joints and optimize movement patterns.
Connective Tissue & Stability Muscles
Uncover the critical role of connective tissue and stability muscles in supporting movement and mobility. Learn how strengthening these structures can improve joint stability, reduce the risk of injury and enhance overall performance.
The Nervous System Connection
Understand the intricate relationship between movement and the nervous system. Explore how movement practices, such as myofascial release and ball and socket work, can positively impact nervous system health, leading to improved coordination, proprioception and overall well-being.
Why The Nervous System Matters
Recovery is the process by which your body repairs and strengthens itself after physical or mental exertion. It’s essential for muscle repair, injury prevention, mental health and performance improvement.
Prioritize Nervous System Health & Recovery
As a dedicated wellness coach, I offer personalized plans to help you integrate nervous system health and recovery into your daily routine. We will work together in balanced nutrition, regular physical activity, quality sleep, stress management, recovery techniques and hydration.
Healthy Habits
Adopting a healthier lifestyle doesn’t happen overnight. It’s about making small, manageable changes that lead to lasting results. Here’s how we would start, Set realistic goals, plan your meals, listen to your body and stay active.
Protein & Macros
Protein is essential for muscle repair, growth and overall body function. Adequate protein intake helps maintain muscle mass, supports metabolism and keeps you feeling full. However, balancing macronutrients—protein, carbohydrates and fats—is key to optimal health. Different body types require distinct macro balance.
Personalized Coaching & Support
Embarking on a health journey can be challenging, but you don’t have to do it alone. I am here to guide and support you determining your needs, developing a customized plan, provide ongoing support, offer practical tips and resources and address challenges together.
FREQUENTLY ASKED QUESTIONS
What features does the “Elevate with Sonya” app offer?
The “Elevate with Sonya” app offers comprehensive fitness and nutrition plans, personalized workout schedules, movement and mobility programs, progress tracking, interactive messaging, video calling and tailored habits and lifestyle guidance.
How can the app help me with my nutrition goals?
The app provides flexible nutrition plans that fit any busy lifestyle, including meal plans, grocery lists and daily schedules. These plans are designed to be simple for the whole family and feature delicious food that doesn’t feel like you’re eating healthy.
What kind of support can I expect from Sonya?
You will receive personalized support through interactive messaging and video calling, allowing you to connect directly with Sonya for guidance, motivation and answers to your questions, ensuring you stay on track with your fitness and wellness goals.
How does the progress tracking feature work?
The comprehensive progress tracking tools that allow you to monitor your workouts, nutrition and overall wellness. Everything is kept in one place, and you can seamlessly connect your Apple Watch and other devices to track and celebrate your milestones.
What is the Elevate community, and how can it benefit me?
The Elevate community is a group of like-minded individuals on a similar wellness journey. By joining, you gain access to exclusive content, group challenges and peer support to keep you motivated and inspired. It’s a supportive environment where members help each other achieve health and fitness goals.
Elevate Your Health & Performance
Elevate your health and performance with Sonya. My comprehensive programs focus on movement, mobility, and overall wellness, helping you achieve your fitness goals and enhance your daily life. Join me to experience personalized support, progress tracking, and a community dedicated to your success.