This comp prep has been super smooth, almost no hiccups at all, and very stress-free on my end, which allowed me to pour more energy into other aspects (e.g. recovery, training, life). The results definitely reflect how well this prep went, especially manipulating my bodyweight for ideal performance.

General health has improved alot (e.g. digestion, gut health, recovery) as my micros are taken care of. This is definitely something i missed out and neglected prior to nutrition coaching, as i did not understand the important of the various vitamins/micronutrients, and only focused on the main 3 macros (P/C/F).

Biggest takeaway is understanding my body better, eating better to fuel it and optimize training, learning to make changes to food/activities to adapt with work/life, and finding that balance while not sacrificing performance in the gym.

Before engaging Sophia, I thought that I would need to give up eating out and depend solely on meal prep in order to make weight for competitions. After being on board, I realised that I can still eat as per usual and tracking macros is not that hard after all. 

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.

Was always skeptical towards getting a nutritionist because I assumed it would just be a lot of meal prepping and was afraid that I would be unable to have the freedom to enjoy dining out. I was also afraid that heavily tracking my macros would contribute to a lot of stress and would require an extremely high level of commitment that would be unsustainable for my lifestyle as a university student and athlete. However, after working with Sophia, not only has she made it extremely effortless for me, I actually enjoy tracking my intake and feel rather weird if i don’t HAHA… Sophia has made nutrition a piece of cake for me by teaching me how to track using the MFP app as well as eye-balling food portions in the case where I’m unable to find the particular food option on the app.

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.

I decided to get nutrition coaching because I have been gaining weight ever since I first started going to the gym. I had no experience in cutting, and I didn’t want to risk losing too much muscle and strength cutting down without guidance. I wanted to cut down because I was getting too heavy for my weight class, and holding quite a lot of fat. 

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've lost around 5kg in 3 months and look more toned now. I've improved my eating habits by ensuring I get proper meals, which lowered my craving for snacks. Sophia's given me a lot of ideas on how to eat better rather than just a salad 😅

The biggest hack for me has been learning how to balance good nutrition, food I’m craving for and eating out. I've learn “bad” food once in a while is still okay and I don't need to feel guilty.

— Belinda Tan

Have been coaching under Sophia for close to 6 months now. Started with her to level up on my nutrition, not just to support powerlifting alone, but to work towards an overall healthier lifestyle, including fat loss. While I already had some fundamental knowledge in nutrition, coaching under Sophia I always learn something new. 

Not just a purely nutrition coach in practice, she has also been a key mentor, helping me to navigate sleep habits, overcome unhealthy coping mechanisms with life stressors. She puts in great effort to understand the individual holistically, providing customised support in a structured manner that is designed to enable the athlete to continually progress towards realising their best selves. 

Her dedication really motivates me to be the best version of myself, and I have a greater peace of mind that as long as I don’t give up on myself, she’ll never give up on me 🥹

It’s been an overall amazing — even life-transforming — and I’m excited to continue working with her!

Although I had peculiar dietary requirements, she still managed to provide solid advice on how to hit my protein targets. Because of this, my lifts have benefited greatly and I have put on quite a bit of muscle and lost substantial fat! Family and friends have noticed too.

Sophia managed my macros so I didn’t feel hungry all the time. She is always very responsive to questions and very patient with explaining. I’m now able to understand the impact different foods have on my training. I’ve learnt a lot about weight management, how to reliably hit my macros, and how to lean bulk. 

— Cheng Hian Tan

I started nutrition coaching to get back in shape and be confident with my own body. In the past, my weight would always fluctuate or I may lose weight, but I wouldn’t feel healthy and good. With Sophia’s guidance it's been a smooth process, I’ve been able to lose 5kg in just a span of 3 months!

We used short-term goals to develop habits that would support my long-term goals. I’ve seen a lot of changes within my body and I’m so happy I subscribed to coaching!

— Yllaisa

 I always presumed I was eating well and was in reasonable shape, but after meeting Sophia I realised I wasn't achieving my potential. The techniques and tracking methods are simple to follow but highlighted gaps in my nutrition. I learnt to identify and limit periods of overeating or drinking to stay on course long term. The results speak for themselves! 

My biggest takeaway — you don’t need to be perfect or hungry to lose weight. It’s just about being smart and staying consistent.

— Roo S.

I have literally outsourced all the thinking that goes with what to eat. Sophia knows my goal, and we're on a 3 month plan to get there. This includes daily check ins, meal advice on the go and motivating texts. If anyone want to get to your nutrition goals sooner, let Sophia get you there with a simple and targeted approach.

— Dev B.

I've seen many articles and videos on nutrition, but it was still extremely hard to lose weight on my own. I knew Sophia was the coach I needed as she is knowledgeable, has a deep sense of empathy and is easy to relate to. She's also generous with sharing her knowledge, patient, and provides many practical and useful resources that suit my lifestyle and health needs.

— Wendy W.

One of the best nutritionists I’ve found. From someone who has struggled with being overweight for years and has tried many methods, I'm really impressed and happy with the way Sophia has made it easier to lose weight with her approach. She's diligent and persistent — there to help all the time, every day. I strongly recommend Sophia for anyone with a nutrition goal.

— Padma H.