Science-backed coaching for smart women
Science-backed coaching for smart women
You’re ambitious, intelligent, and tired of guessing what works. My coaching combines science, strategy, and support to help you build strength, confidence, and sustainable habits — without the overwhelm.
You’re ambitious, intelligent, and tired of guessing what works. My coaching combines science, strategy, and support to help you build strength, confidence, and sustainable habits — without the overwhelm.
Science-backed results. Evidence-built confidence.
In Soph’s Lab, you’ll learn the why behind every rep, meal, and habit. My evidence-based system teaches you how to train smarter, fuel better, and build lasting confidence — so you never need another coach again.
EDUCATION
EDUCATION
EDUCATION
Understand your body — and finally feel in control of your health.
Every week, you’ll not only learn the science — you’ll apply it with my guidance. Together, we’ll set clear goals, track your progress, and build habits that stick.
You’ll have direct access to me for accountability, feedback, and support, so you’re never left guessing what to do next.
Every week, you’ll not only learn the science — you’ll apply it with my guidance. Together, we’ll set clear goals, track your progress, and build habits that stick.
You’ll have direct access to me for accountability, feedback, and support, so you’re never left guessing what to do next.
Education
Learn the why behind your workouts, nutrition, and hormones through short, science-backed lessons that make fitness finally make sense.
Accountability
You’ll check in with me for personalized feedback, goal-setting, and strategies to keep you consistent — even when life gets busy.
Support
You’ll have private access to me through 1-1 calls and in-app messaging, so you’re supported every step of the way.
CLIENT TESTIMONIALS
CLIENT TESTIMONIALS
CLIENT TESTIMONIALS
50+ women have build confidence and results that last — here's what they're saying.
50+ women have build confidence and results that last — here's what they're saying.
50+ women have build confidence and results that last — here's what they're saying.
From Soph's Lab Community
"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
Educator"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
Educator"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
Educator"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student"I wasn’t sure how well coaching would work for me, but I’m so glad I took the chance. I developed an all or nothing mentality a couple years ago so as soon as I would hit a fitness roadblock, I’d give up. I have seen how small changes build solid foundations and look forward to things like morning smoothies and sneaking away from work to get my steps in. I feel stronger and more confident that I can reach my goals."
Rio Caramello
Operations Manager"Because I've pushed myself and seen a clear progression, I now look forward to a challenging workout. I set goals and meet them, which feels really empowering. Weight training used to be intimidating, but I now I walk into a gym and feel confident that I can hold my own."
Anne Irwin
Founder & Director"Sophia is a superstar! She's inspired me to be stronger and more capable on ways I wouldn't have believed possible a few years ago. I am hitting personal records in my training and recovering well thanks to her careful guidance. I am so grateful for Sophia's support —she helps me feel strong and powerful every day."
Rebecca Wolski
Educator"I can’t sing enough praises about Soph. I was nervous to work with someone through online coaching since I had only worked with in person trainers, but her approach worked so well for my busy schedule. Her ability to meet clients whenever they’re at and consistently check in to see what goals need to be adjusted and added in made her stand out from any other trainer I had worked with in the past. She cares so deeply about each and every one of her clients and her extensive knowledge about science and women’s health was the perfect match for someone like me. I can’t recommend her enough!"
Kimi Herrara
Fitness Instructor"Before training with Soph's Lab, I had pretty low self esteem when it came to my body. Coaching helped me understand the importance of following a plan. What helped me gain more confidence was training in proportion and finally seeing some results after years of lifting. I also felt much more body confident when my gut health improved by drinking water/smoothies first thing in the morning and increasing my daily steps."
Bella Reyes
Engineer"I have PREACHED Soph's Lab to so many of my friends. Her coaching has changed my life in the best way possible, and I couldn't have done it without her! I was stunned when my doctor's told me I could ween off my anti-depressants. The routine and habits Soph's Lab taught me has taken me to the best mental state I've been in my life. Even with many life stressors, I've beeen able to bounce back quicker than I could've before."
Shea MCall
Nursing Student
Real women. Real science. Real results.
In Soph’s Lab, women build strength, confidence, and a deep understanding of their bodies — not just transformations that fade.
In Soph’s Lab, women build strength, confidence, and a deep understanding of their bodies — not just transformations that fade.
Fitness is personal
PERSONALIZED
PERSONALIZED
Your body, schedule, and goals are unique — your program should be too. You’ll get personalized workouts, nutrition guidance, and stress-management strategies built around your life, not the other way around. You'll have access to all of your programs, nutrition plans, and progress stats in an app so you can continue your health journey anywhere.
Your experience—personalized
A workout plan built for your goals
Exercise guides + Progress tracking
PERSONALIZED
PERSONALIZED
Your body, schedule, and goals are unique — your program should be too. You’ll get personalized workouts, nutrition guidance, and stress-management strategies built around your life, not the other way around. You'll have access to all of your programs, nutrition plans, and progress stats in an app so you can continue your health journey anywhere.
Fitness is personal
Your experience—personalized
A workout plan built for your goals
Exercise guides + Progress tracking
PERSONALIZED
Fitness is personal
Your body, schedule, and goals are unique — your program should be too. You’ll get personalized workouts, nutrition guidance, and stress-management strategies built around your life, not the other way around. You'll have access to all of your programs, nutrition plans, and progress stats in an app so you can continue your health journey anywhere.
Your experience — personalized
Daily habits, nutrition goals, and reminders built just for you. Stay consistent and create lasting results.
A workout plan built for your goals
Your program is designed for your body, schedule, and goals with progressive phases to help you get stronger.
Exercise guides + Progress tracking
Access video demos, form cues, and track your lifts so we can measure your progress together.
GET STARTED
GET STARTED
GET STARTED
Apply to work with me
Apply to work with me
Let's find out if Soph's Lab is the right fit for your goals. This short form helps me understand your lifestyle, challenges, and how I can best support you.
Let's find out if Soph's Lab is the right fit for your goals. This short form helps me understand your lifestyle, challenges, and how I can best support you.
You'll hear back within 48 hours — I personally review every application!
You'll hear back within 48 hours — I personally review every application!
ABOUT ME
Who Am I?
Hi, I’m Sophia — a scientist turned women’s health and fitness coach.
For years, I did everything “right.” I followed every trendy workout and diet I saw online, thinking that if I just worked harder, I’d finally feel confident in my body. Instead, I ended up burnt out, inconsistent, and frustrated, constantly wondering why I wasn’t seeing results.
Everything changed when I started studying the science behind training, nutrition, and behavior change. My background in molecular biology taught me to look deeper and ask why something works instead of just doing what’s popular. Once I applied that mindset to fitness, I started building real strength, confidence, and balance.
That’s when I realized that most women aren’t lacking motivation, they’re lacking clarity and trustworthy information.
So I created Soph’s Lab — a place where science meets real life. Where women learn how their bodies actually work, build sustainable habits, and become the strongest version of themselves, physically and mentally.
Over the years, I’ve helped dozens of women completely change their relationships with fitness and health. They leave my program not just with visible results, but with the confidence and knowledge to continue progressing on their own.
I specialize in helping ambitious women understand their bodies, optimize their training, and build a lifestyle that supports their long-term health, without restriction or guilt.
My philosophy is simple: when you understand the why, you create change that lasts.
If you’re ready to train smarter, rebuild trust with your body, and feel genuinely empowered — welcome to the Lab.
XOXO,
Soph
ABOUT ME
Who Am I?
Hi, I’m Sophia — a scientist turned women’s health and fitness coach.
For years, I did everything “right.” I followed every trendy workout and diet I saw online, thinking that if I just worked harder, I’d finally feel confident in my body. Instead, I ended up burnt out, inconsistent, and frustrated, constantly wondering why I wasn’t seeing results.
Everything changed when I started studying the science behind training, nutrition, and behavior change. My background in molecular biology taught me to look deeper and ask why something works instead of just doing what’s popular. Once I applied that mindset to fitness, I started building real strength, confidence, and balance.
That’s when I realized that most women aren’t lacking motivation, they’re lacking clarity and trustworthy information.
So I created Soph’s Lab — a place where science meets real life. Where women learn how their bodies actually work, build sustainable habits, and become the strongest version of themselves, physically and mentally.
Over the years, I’ve helped dozens of women completely change their relationships with fitness and health. They leave my program not just with visible results, but with the confidence and knowledge to continue progressing on their own.
I specialize in helping ambitious women understand their bodies, optimize their training, and build a lifestyle that supports their long-term health, without restriction or guilt.
My philosophy is simple: when you understand the why, you create change that lasts.
If you’re ready to train smarter, rebuild trust with your body, and feel genuinely empowered — welcome to the Lab.
XOXO,
Soph
ABOUT ME
Who Am I?
Hi, I’m Sophia — a scientist turned women’s health and fitness coach.
For years, I did everything “right.” I followed every trendy workout and diet I saw online, thinking that if I just worked harder, I’d finally feel confident in my body. Instead, I ended up burnt out, inconsistent, and frustrated, constantly wondering why I wasn’t seeing results.
Everything changed when I started studying the science behind training, nutrition, and behavior change. My background in molecular biology taught me to look deeper and ask why something works instead of just doing what’s popular. Once I applied that mindset to fitness, I started building real strength, confidence, and balance.
That’s when I realized that most women aren’t lacking motivation, they’re lacking clarity and trustworthy information.
So I created Soph’s Lab — a place where science meets real life. Where women learn how their bodies actually work, build sustainable habits, and become the strongest version of themselves, physically and mentally.
Over the years, I’ve helped dozens of women completely change their relationships with fitness and health. They leave my program not just with visible results, but with the confidence and knowledge to continue progressing on their own.
I specialize in helping ambitious women understand their bodies, optimize their training, and build a lifestyle that supports their long-term health, without restriction or guilt.
My philosophy is simple: when you understand the why, you create change that lasts.
If you’re ready to train smarter, rebuild trust with your body, and feel genuinely empowered — welcome to the Lab.
XOXO,
Soph
FREE RESOURCES
FREE RESOURCES
FREE RESOURCES
Start learning like a scientist — free resources for curious women.
Start learning like a scientist — free resources for curious women.
Start learning like a scientist— free resources for curious women.
Not ready for coaching yet? Subscribe for free, science-backed guides like The Science of Sustainable Strength and How to Train Smarter with Your Cycle.