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sonotessa Certified Coaching & Training

sonotessa Certified Coaching & Trainingsonotessa Certified Coaching & Trainingsonotessa Certified Coaching & Training

I offer four different coaching packages.


Online options:

  1. Just Show Up Programming (with optional Nutrition Coaching or Nutrition Coaching + form correction feedback bundle). This is your best deal!
  2. Nutrition Coaching Only. This is your most affordable and simplest option!
  3. Personalized Programming + Nutrition Coaching. This is if you need seriously personalized everything & are ready to splurge on your health!


In-person option:

  1. Personal Training. Rates will depend on location & length of session.


Each option has different associated costs. See below to learn more.


If you'd prefer a one-time call to learn more about your needs, learn where to start, or how to get out of a rut, please see the Conscious Coaching Calls tab. If you'd like to purchase the MOMENTUM Training Templates (that you get to keep for life), please navigate to the Products tab.

Just Show Up Programming

What It Is

Bundled Add-Ons

What You Get

This program is intended to be done with either full gym access OR at home & includes 4 days of lifts per week:

  • 2 upper body +
  • 2 lower body


Each exercise routine will change after 4 weeks to a new cycle that builds on the last.


If you choose the home option, you will need resistance bands & an adjustable kettlebell & dumbbell set to make the most of your training.


I recommend staying with the program for at least 6 months in order to see real change. 

What You Get

Bundled Add-Ons

What You Get

Upon purchase, you will:

  • Automatically be enrolled into the program (so you can start immediately)!
  • Receive FULL app access to Trainerize, including a group chat with other members!
  • Receive programming that makes you stronger, changes your physique, & gets you comfortable with training!
  • Have follow along videos & programming instructions!
  • Not waste anymore time on exercises that don't focus on what you actually want!

Bundled Add-Ons

Bundled Add-Ons

Bundled Add-Ons

This program option does not come with coaching. All instruction for the lifts will be explained within the program. If you want to get the most out of programming, you may BUNDLE this package with nutrition for a discounted rate! I HIGHLY recommend pairing programming with Nutrition Coaching if you want to see SOLID, lasting changes.

  • For an additional $207/month you receive weekly Nutrition Coaching
  • For an additional $234/month, you receive weekly Nutrition Coaching + form correction & feedback from your lifts


These prices are only valid for the time you are enrolled in Just Show Up Programming. If you cancel the programming, you forfeit your rate for add-on coaching. 

Join the Gym Option

Join the At-Home Option

Join the At-Home Option

GYM OPTION

Join the At-Home Option

Join the At-Home Option

Join the At-Home Option

HOME OPTION

Pricing

How to Bundle

How to Bundle

Cost ranges anywhere from $37 to $271 per month depending on package type. These are stellar deals. You're getting either $105 or $78 off/month if you decide to bundle. You will not find another deal like this with coaching!

How to Bundle

How to Bundle

How to Bundle

To join Just Show Up Programming:

  • Click your desired link above!
  • If you decide to bundle with Nutrition Coaching &/or Nutrition Coaching + form correction & feedback, please first sign up for programming, then click the "Bundle" below to apply!
  • I will be in touch with you upon receipt to get you started!

BUNDLE ME, BABY!

Nutrition Coaching Only

Nutrition

This package includes custom nutrition coaching without a focus on exercise. This programming is tailored to your goals & provides education on:


  • Why you might be seeing progress plateaus & how to break through 
  • How to finally see results that last a lifetime without harsh strategies to get there
  • Understanding diets & their role in our bodies & lives
  • The mindset behind dieting
  • Reverse dieting & diet breaks (what those mean and why we might need to implement them)
  • Intuitive + mindful eating strategies
  • Your relationship with food
  • Understanding macronutrients, micronutrients, & how to build balanced meals that support your goals + your life
  • Daily practice to build skills in becoming confident around food & making supportive choices for your future self
  • 24/6 access to me via WhatsApp 
  • Four guidebooks that cover exercise programming, nutrition,  mindset, MyFitnessPal, & more! You keep these for LIFE! 
  • Sample meal ideas & nutrition guidance via your Nutrition Guidebook 
  • Monthly group coaching calls to further discuss a topic with the option for in-depth conversation
  • & more! This is targeted to YOU so whatever YOU struggle with or need assistance with is where we spend our time

Pricing

How to Apply

How to Apply

Cost ranges anywhere from $172 to $234 per month depending on package length & payment type

How to Apply

How to Apply

How to Apply

If interested in applying for coaching with me, please click the link below to get started!


Once I have your form:

  1. I will contact you for a client consultation to see if we are a good fit! All detailed pricing information is discussed during the consultation.
  2. If you decide this is for you, we will get started in building your program! Please note that all payment is due prior to any programming & coaching.

APPLY NOW

Personalized Programming + Nutrition Coaching Package

Training

Additional

Nutrition

You receive a personalized program all custom built to your goals, including:


  • Strength training + cardio training (with your chosen amount of days/week)
  • Form correction for your lifts & programming alterations depending on your body's natural biofeedback cues 
  • Exercise explanation & demonstrations for those you do not understand 
  • Progressions to get you stronger, have more endurance, more energy, feel better, & see the changes you're looking for
  • Education on rest days & their importance
  • Movement targets each day

Nutrition

Additional

Nutrition

You receive a personalized protocol, including:


  • Understanding macronutrients, micronutrients, & how to build balanced meals that support your goals + your life 
  • Reverse dieting & diet breaks (what those mean and why we might need to implement them) 
  • Daily practice to build skills in becoming confident around food & making supportive choices for your future self
  • Intuitive + mindful eating strategies Your relationship with food
  • Understanding diets & their role in our bodies & lives 

Additional

Additional

Additional

Other perks you receive:


  • 24/6 access to me via WhatsApp 
  • Four guidebooks that cover exercise programming, nutrition, mindset, MyFitnessPal, & more! You keep these for LIFE!
  • Postural deviation assessment & correction
  • Static stretching & flexibility assistance & dynamic stretching & warm-ups
  • Monthly group coaching calls to further discuss a topic with the option for in-depth conversation
  • & more! This is targeted to YOU so whatever YOU struggle with or need assistance with is where we spend our time

Pricing

How to Apply

How to Apply

Cost ranges anywhere from $249 to $349 per month depending on package length & payment type

How to Apply

How to Apply

How to Apply

If interested in applying for coaching with me, please click the link below to get started!


Once I have your form:

  1. I will contact you for a client consultation to see if we are a good fit! All detailed pricing information is discussed during the consultation.
  2. If you decide this is for you, we will get started in building your program! Please note that all payment is due prior to any programming & coaching.

APPLY NOW

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