Sonya Dee Fitness

29/10/2025

Feeling overwhelmed by stress, anxiety, or burnout? Take a moment to pause, breathe and reconnect at our soothing Breathwork and Yoga event. Designed to help you manage stress, ease anxiety, and bring balance to your busy life, this gathering is a space for healing, relaxation, and self-care. Tickets via the link in bio

01/01/2024

Helping you to improve your strength and mobility.
Work with me:

Welcome! Use this form to show your interest in taking part in Sonya's signature 12 week strength training program. Designed to help over 50s and anyone who has to sit all day for their job, to feel less aches and stiffness, stronger and full of energy in 12 weeks, without intimidating exercises or....

23/08/2022

A lot can happen in a year when you stay consistent. This is true for Daphne.

Daphne came to me in August 2021 because she was not happy.

She signed up to 1-1 PT sessions with me 3 times per week. Now, 12 months and 136 sessions later these are her results.

💪Daphne has fallen in love with training, she has developed a greater understanding of nutrition and training. 💪She has improved her sleeping habits, has a better morning routine and is more mindful of how she spends her time, focusing more on things that are positive for her health.

If these results have inspired you to take action on improving your own health and fitness, get in touch. DM me now and we can go from there!

21/10/2021

3 things I wish I knew when I started my fitness journey.

And what a journey it has been.

Full of ups and down. 🔃

I can't tell you the amount of times I quit the gym 2 months in, after not seeing any progress.

Maybe you're in that situation now.
I know all about how frustrating it is.
I'm so glad I persevered, so I can share these tips with you now!

Here's 3 things that would have helped me so much had I learned them sooner.

You don't have to struggle the way I did!

1️⃣ Getting strong is a worthwhile goal.

For years I went to the gym but never looked like I "worked out".
I wanted to look fit and toned and healthy but little did I know that for literal years I was approaching it the wrong way.
It was only after I started trying to get stronger (so I could cope with a physically demanding job) that I finally cracked the code to actually looking toned and fit.

2️⃣ Cardio is not the answer.

Cardio has its place in your fitness journey. We all could probably do with moving our bodies a little bit more but so many of us go a little too hard on the cardio side, thinking it will get us the body we desire, and not enough on the muscle building side.
The reality is all that cardio is probably slowing your progress.
Now I only do cardio outside the gym: cycling to work, walking to the supermarket, hiking when I can.

3️⃣ Tracking calories for a month will get your more results than one month of training.

Fat loss requires a calorie deficit.
Building muscle requires fuel and protein.
How will you know you're eating the right amount if you aren't keeping track?
I guarantee you tracking your calories (for a while) will get you the results so much faster!

💬 If you're still unsure of where/ how to start, write your questions in the comment section! 💬

♥️ Like, share and save if you found this post helpful! ♥️

05/08/2021

“Whether you believe you ‘can’, or ‘can’t’- you’re right.”

Limiting beliefs. We all have them.

When your identity is so tied up in believing you are who you’ve always been, it makes it really hard to imagine becoming the person you dream of being.

Maybe you believe that you can’t learn to cook and eat healthy because you’ve never done it before, or you’ll never get to your goal weight because you’ve always struggled to lose those last few pounds.

The dialogue in your own head plays a huge role in the outcome.

It takes a lot of learning about yourself and the power of your mindset, to be able to free yourself from these constraints.

We are all capable of doing incredible things and are only limited by our belief in our ability to achieve it.

So let’s drop the CAN’T mentality and start focusing on the CAN!

My 12 week strength training program is designed to teach women who want to take charge of their life, how to build a strong body and mind, and go after what they want in life.

If you would like to go on this 12 week journey with me, DM me the word “CAN” now!

30/05/2021

Latest review from a 1-1 client who has been working with me for several months. If you'd like help getting strong, building muscle and looking and feeling your best. DM me the word "summer"

07/04/2021

Take a few minutes to read through these 6 Fundamentals of Health.
They are not the only factors, but they are the 6 that I pay the most attention to and have seen huge improvements in my happiness and confidence, as a result.

One thing you will notice is they are all linked.

Sleep poorly and it will affect your energy levels and desire to exercise, while your will power and ability to make good choices will be diminished.

Optimum health can not be achieved from one habit alone.

Instead it comes from a give and take and a bit of effort every day. Neglect one area and it will have a knock-on effect on other areas.

Lockdown really shines a light on this. Many of us are suffering, mentally, from a lack of social contact right now. Things can feel worse when they are out of your control.

However, there is also a postive knock-on effect. Sufficient sleep, good nutrition and frequent exercise can do wonders for your mood!
So, for now, let's focus on the areas we CAN control.

My pursuit of happiness has been in the pursuit of healthiness.
When you put yourself first and allow yourself to function at your absolute best, you can achieve anything!

I offer 1-1 online coaching to help you transform your mindset, body and health for a happier you.
DM me for more info!


@ Dublin, Ireland

03/04/2021

It's the weekend! Easter is nearly here!

With lockdown restrictions still pretty tight, I can't say that it feels like a holiday weekend. I'm enjoying taking it easy!
Even warm spring weather has turned cold again. Apparently there's snow forecast in some places, on Monday 😳

Leave a comment and tell me your plans for the weekend!

31/03/2021

It's never too late to start!

I never imagined I could get strong and build muscle. I thought it required spending hours in the gym lifting incredibly heavy weight. I thought I would have to drastically change my diet and start eating meat again.

For years I copied random exercises I saw on Instagram and didn't follow any kind of program and literally saw no changes what so ever.

Then I stopped following fitness 'influencers' and started following trainers and coaches, like and I started to learn the science of lifting and I began to put it into practice.

In a matter of weeks I started to look and feel completely different. I was getting stronger. I was seeing muscle development. I was training hard, feeling hungrier than ever and eating more food than ever. But most importantly I was so motivated to get in the gym every day to smash out a workout and try to improve my numbers from the previous week.

The key to getting leaner, stronger and feeling badass is really quite simple.

•Eat nutritious food to fuel your training.

•Eat enough protein

•Follow a training plan and be consistent

•Give it time- it doesn't happen over night.

•Keep the end goal on the horizon, but remember to sit back and enjoy the journey!

If you're lacking knowledge on any of these areas and would like some tips for what to do, just send me a DM and I'd be happy to chat!

16/03/2021

Better days are ahead!

I hope you got to enjoy the sun in Ireland today.

The sunny weather has such a positive impact on my mood that sometimes I wonder how I even function the other 350 odd days of the year!

Who can relate?

If you've been feeling in a rut these past few weeks (or months) just trust that better days are ahead.

And remember that whether good times or bad times, everything is temporary.
Trust that the bad times will pass and make sure to fully appreciate those good times when they're there!

If the good weather has motivated you to improve your health and fitness again, then I can help you on your journey!

DM me to chat about my online coaching service, where I can help you in areas of mindset, confidence, weight loss, nutrition and exercise.
A problem shared is a problem halved, after all!