What lifters are saying

Competition prep has never felt so stress free with Sophia planning and monitoring my weight manipulation as well as my refeed plan for the competition.

I now understand what my body needs and know how to fuel it with essential nutrients so that I can have a better recovery. I realised we are often too focused on the calories consumed that we neglect the micronutrients.

Throughout this prep, going through phases of eating deficit, maintenance and surplus calories has made me feel the best whilst looking better compared to my previous preps where I tend to be heavier than my weight class 8 weeks out. Being able to walk around at 93+KG 6 weeks out from my comp whilst being stronger than ever made me super happy and gave me confidence going into the meet without having to worry about any drastic weight cut measures whatsoever.

Few of my biggest takeaways namely are the fact that calories in calories out is a good place to start for managing your bodyweight but the combination of proper nutrition in terms of macros, food selection, proper sleep and the final touch of supplementation all adds up to perfect externals management which equates to performance when it matters on the platform 🤝🏻. Definitely thankful for everything you’ve done to help me this prep and would definitely recommend your service to anyone looking for it!

Since Asians was going to be my first international meet, I decided I want to try and go all out to see how far I could reach. That’s when I reached out to Sophia because from my research she was a very reputable nutritionist amongst powerlifters especially in the Southeast Asian region.

From my experience working with Sophia I learned so much more that I expected and cutting weight through prep has never been easier. I felt like my energy never depleted that much and I was always ready to perform.

The gut-cut into Asians also went smoothly and making weight was hassle free. The refeed protocol made sure I was energised and that energy was maintained throughout the meet. Unfortunately, I caught a cold right before the meet and I didn’t perform as well as I hoped to, but I did perform much better than if I were not to have Sophia guiding my nutrition.

The experience from the first call was already different to my previous nutritionist. Sophia was not solely focused on the calories or macros but more of my lifestyle and habits.

She made it very clear to the things we wanted to work on and gives weekly and daily tasks, making me more accountable day in and day out and lets me make better decisions!

Our main goal was to recomp my body to be a leaner u105 athlete, I was sitting at around 106 at the beginning so we started with a very slow cut. Strength did not stall, and energy levels were good throughout (maybe just towards the tail end I could feel it a little).

At about 8-10 weeks out from the Asian Championships, we did a surplus back up to 105 and my waist was 2 inches smaller at the same bodyweight! A huge success 😭🫢

Going into the Championships, making weight was super smooth and extremely easy with no stress at all, so I’m extremely grateful for Sophia for her knowledge and attention to detail week to week 🙏🏽

The experience was very smooth, I was able to lose about 6kg, while still maintaining my strength. I am currently eating in a slight surplus, trying to put on quality mass to fill up my weight class. The cutting process wasn’t as hard as I thought it would be, and I was still able to eat the foods that I enjoy!

Nutrition coaching has helped me make better lifestyle choices according to my goal. I am able to make better food choices that fits into my macros, and the diet that I have is not restrictive at all. Having quality food has also helped me to feel better energised during training sessions.

Getting nutrition coaching has been a game changer in my powerlifting journey, and I recommend Sophia to everyone!

I am much more mindful about what I’m eating now, not just in terms of the food choices (e.g. incorporating fruits and vegetables into my meals), but also in terms of honouring my hunger cues. Being able to stop when I’m satisfied is something I was not able to consistently achieve in the past.

I am also very happy with the guidance I received during my acute weight cut process in order to make weight for my meet. Being my first international meet, having your guidance was pivotal in helping me make weight with the least amount of stress possible. Making weight has never been this easy.

One takeaway would be the importance of micronutrients in my diet. In the past, I would neglect getting my fruits and veg in because I didn’t know how crucial they were for my recovery, but after being stricter with my micronutrient intake, I have definitely felt a difference in my recovery.

Second takeaway would be how to track food portions when eating out on a deficit. I used to be very anxious that I would derail my progress due to inaccurate tracking, but after working together I found that I got more confident in my estimation skills. As a result, eating out is much less stressful for me.

Her approach is systematic and organised, which gives me a lot of confidence. I never second-guess the process. It's a similar dynamic to what I have with my strength coach: clear direction, trust in the plan, and just executing.

I saw consistent progress despite a hectic schedule, structured improvements, and the confidence of knowing I was properly prepared even when life wasn't ideal.

The biggest takeaway is that small things matter. Small goals matter. When you focus too far ahead, everything can feel overwhelming, but breaking it down makes it manageable and sustainable. Another big takeaway is the knowledge gained. The principles and structure I've learned can now be applied to my own PT clients, which makes me a better coach as well.

With proper nutrition supporting the training, the difference in energy, recovery, and overall readiness was very clear. It honestly makes me realise how much more I can perform when both training and nutrition are aligned the right way.

Almost instantly I could feel my energy levels getting better, training improving at a rapid pace, and I looked better than before.

In the past, I’d cramp during comp because I didn’t have a solid refeed plan, but after working with Sophia, cramps were a thing of the past and I’d always perform to my standard. Learning how to prep my own meals and understanding more about macros/micros is something I’d carry for life. Thanks for helping me cut from 62kg down to 55kg, and yet I still gained strength 🙏

I have total lost 7+kg and more leaner (2 holes tighter on my SBD belt) and managed to reach goal weight on Nats competition.

I guess I'm one of those guys who doesn’t use MFP app as much as others, but she managed to give me pictures/varies way to roughy estimate my protein and carbs intake easily. Also try to give ideas of varies of food so i wont get bored. Safe to say this whole prep i never ate any brown rice/chicken breast/broccoli 😂

I have freedom to enjoy homecooked/meal prep of my own as long I hit goals given weekly.

Training wise, it was perfectly plan with my coach when to stay deficit or maintenance calories... I have to say I'm definitely stronger and leaner now.

Also I get the chance to experience 3 days gut cut.. and I learned a lot from it, results were perfectly planned. Definitely will come back your services and highly recommended! Best part is her accountability, she will keep track 120% !

I approached Sophia during my prep for worlds where I weighed 96kg. Prior to this I have never tracked my intake including protein. It made me realise how much protein I was actually lacking hence being consistent with the intake by tracking ever since has improved my quality of training and recovery significantly. I was able to weight cut and weigh in for worlds at ~92kg almost effortlessly it didn’t even feel like I was in a deficit. Post worlds leading up to Asians was when I saw the most amount of progress in the gym all while maintaining my body weight at around 93-94kg. Sophia suggested a mini gut-cut 3 days out from Asians in which I was able to consume a good amount of whole food and even have a breakfast buffet on the morning of my meet which I'm confident contributed significantly to my performance on meet day. I'm the lightest i’ve ever been, physique is the best it’s been at this weight, and more importantly I'm the strongest I’ve ever been as well.

My biggest takeaway would be how nutrition is severely underrated and overlooked for an athlete and ever since working together with Sophia and seeing the results for myself I continuously urge my peers to monitor and track their nutrition to maximise progress. Nutrition and food intake is a huge external variable and being able to nail it and be consistent will undoubtedly lead to huge strides in progress in the gym. Many people know this but they still don’t do it. I believe it’s not how much you work in the gym, it’s how much you can recover from, so nutrition from now on is always going to be a huge staple for me.

In the past 5 months, Sophia helped me sustainably lose 6kg and recomp, boosting my performance both in the gym and at work. A big part of the credit for my 20 kilo comp total PR definitely goes to her! I also made weight easier than I ever have before and lost no strength even during the calorie deficit phases of my plan.

The coaching experience under her was pleasant, educational, and highly supportive. She made sure I understood both the why and how of changing my nutrition habits for the better, and collaborated with me on choosing the best ways forward. This wasn't just meal planning or macro calculation, this was real coaching that made me a better athlete.

My biggest takeaway is that performance nutrition doesn't have to be mentally taxing or overly restrictive, and that if you have the right structure, discipline, and a little willpower, you can make amazing things happen. Thank you Sophia!

The big hurdles I faced were that I have a quite varied work schedule and long days where I might not prioritise my nutrition, especially on days where I am competition day coaching all day or doing double shifts in the gym. So it's been a very collaborative and insightful experience trying to implement habits and routines that allow me to train and recover to the best of my ability without being stressed about planning.

Another key positive was being able to swap between lower frequency communication to higher frequency communication throughout different points of my prep. This is great for when I have habits nailed and don't need as much guidance, versus when I do need a bit more support.

I went on a 2.5 week trip to Malaysia, Thailand, Vietnam and Indonesia while training for Nationals in Australia, and one thing I specifically told Sophia was that I did not want to track anything and I wanted to enjoy my time travelling as well as experiencing culture, food, and social events. She helped me do this quite well and we came up with a few key habits to stick to throughout the trip.

I was able to train and maintain my strength and I now sit at a lower bodyweight and am leaner throughout my prep. I placed second at Nationals and was able to enjoy my travels without gaining any unnecessary weight, making the acute cut very smooth.

As much as nutrition can be a big part of performance and powerlifting, it can also be a very big part of someone's social and cultural experiences. So when taking into consideration Christmas holidays, travelling overseas and prepping for a Nationals, this has been the most I've "enjoyed" my food choices. And I think overall I performed as best as I could and am quite pleased with the outcome of placing second in my first ever Open Nationals.

One major shift was moving away from my old "protein-maxxing" mindset to a more deliberate, performance-focused, carb-based approach. Compared to my previous prep, where I was largely clueless about how to cut, this time everything felt structured and intentional.

Despite it being my first international meet, the entire cut was surprisingly easy and stress-free. There was no guesswork involved; I trusted the process and followed exactly what she laid out. We made weight precisely on the morning of weigh-ins without compromising strength or performance.

She doesn't just help me hit my macros and weight, she also provides practical strategies and solutions to build sustainable eating habits to hit my weekly goals.

My biggest takeaway is understanding how to form good and sustainable eating habits and make sure I am able to make weight while still enjoying my food and training well.

She has helped me gain weight on a bulk in a sustainable way, both in terms of net weight gain as well as improving eating habits weekly. I have learnt a lot more than just hitting macros while working with her.

In my first comp working with her, the meal plan we discussed helped me achieve my first crampless meet. I also felt energetic and strong throughout the meet, which was an issue I faced for all my past meets.

Prior to nutrition coaching, I was frankly just eating as I pleased without much consideration of how it'll affect my health and performance in training. Now, I understand the importance of good eating habits as I cannot solely trust my intuition as a guiding factor.

The effect that nutrition coaching has had can most noticeably be seen in how I felt on meet day, as I did not have to struggle making weight at the last minute. Most importantly, my performance was not at all hindered by cramping which has been a persistent issue in my history of competition.

Significant changes do not occur overnight, but instead is the summation of good daily choices compounded over weeks and months.

The process was transparent and collaborative. There were times I had to step on the gas and others where I had to prioritise other areas of my life; Sophia curated a plan that worked around those shifts by lowering my psychological inertia and introducing small, manageable actions into my regular routines.

The weight cut approaching my competition was seamless. Having Sophia handle the nutritional strategy allowed me to free up my mental bandwidth and focus entirely on my performance.

Working with Sophia made me realise that nutrition shouldn't be a second job. If you lead a busy lifestyle and need someone to free up your mental capacity while hitting your performance goals, Sophia is the person to look for.

Compared to my previous first meet, I definitely made weight a lot easier as I didn't go through the physical pain of too much laxatives or spitting or dehydration. And my gut cut worked (though I think my weight shot up at first because of sodium and stuff like that). Finally understood how the gut cut works as well as how to fuel properly for meets.