Sopko Strength and Conditioning

06/15/2026

https://youtu.be/ELBbJ4LGeTM?is=j85AHASIQV8Myu9u

I’m on a podcast! Listen to how you can make fitness fun and what I do to stay passionate about lifting!

03/20/2026

03/17/2026

Still shook 🥹 . Here’s your reminder that you can surprise yourself at any time , any age, or any stage . Keep doing good things 🩷

03/14/2026

8/9. I chose a different route this time around and let someone pick my weights for me. And truly, it’s MUCH better to just go in blind and lift it! It became a really fun game.
Squat- 336 ; You see me go “Oh my God” bc it was I was shocked at how that flew!
Bench - 176 ; STATE RECORD . I beat my old record last year of 171.
Deadlift - 319 ; My back was a little funky so I had fun making this my last pull. Never did ANY of these weights in a competition!

Thank you to my lifting buddies and coaches .scevoli . You kept me in it even when I had my own doubts. In a world where things can feel heavy, weight feels LIGHT with you guys around 🥰

Thank you to my fam and team for the most incredible support I’ve ever experienced at a career! I’m so blessed to be able to gain strength while helping others achieve the same.

Until Next Time. Keep doing good things 🩷

02/19/2026

Get you a lifting buddy that dances with you in between sets . The big day is getting closer and I couldn’t be more ready! Thanks, Desirée D-Heath for riding this with me.

01/01/2026

Aw man. What a day. 💕 My heart is so full of emotions that words can’t even cover the pride I feel in this group.
13 participants. Ages 16-60. FULL ON BEAST MODE FOR EVERYONE!
We had squats maxed out from 215-545
Bench from 115-315
Deadlifts up into the 600’s!!!
Every single person walked up today and put on a damn SHOW at AFC. Everyone came out with PR’s to be hype for this upcoming year. These are just a few great highlights.
My New Year’s resolution is to build an empire of strong people who want to thrive in this world. Today was just scratching the surface on just that. Thank you to everyone who came out to watch, participate and cheer! I can’t wait to make this a regular ride. Cheers 🥂 2026! 💪🏻

12/18/2025

Doing some big things… stay tuned 💪🏻💯🎄🏋️‍♀️

12/18/2025

Confidence isn't a feeling. It's a credit score.

Every kept promise to yourself adds points. Every broken one subtracts.

Say you'll wake up at 6. Do it. Say you'll work out. Do it. Say you'll read 10 pages. Do it.

Not because the action matters. Because you're watching. You're always keeping score on yourself whether you realize it or not.

Most people have terrible credit with themselves. Then they wonder why they don't believe in their own plans.

That's not a confidence problem. That's a trust problem.

The fix is boring: Small promises, kept consistently, that nobody sees but you.

You don't build confidence by winning. You build it by becoming someone who does what they said they'd do.

12/10/2025

Discipline isn't a superpower. It's a boring decision you make 50 times a day.

I used to think disciplined people were wired differently. Like they woke up *wanting* to do hard things.

They don't. They just do it anyway.

The shift for me: I stopped seeing discipline as punishment and started seeing it as loyalty to myself.

Every skipped workout is a bet that my future self doesn't need to be strong.

Every blown expense is a bet that my future self doesn't need options.

I kept losing those bets.

Discipline isn't being hard on yourself. It's respecting yourself enough to follow through on what you said mattered.

Not because it feels good. Because you're not willing to let yourself down again.