Physically & Mentally Stronger
Redefining wellness
My path has kept my heart and mind in wellness advocacy while leaning into being a Human Resource professional. I have first hand knowledge of the stress we hold in our mind and body. I am committed to guiding others in building sustainable routines that support healing, focus, and peace. Whether you’re on your own personal journey or part of a workplace team, this work will help you show up as your best self in all areas of your life, not just for others — for you.
Who I Serve
I work with individuals and groups who are looking for more than just physical relief—they’re seeking balance and presence. Whether you are navigating stress at work, supporting others as a caregiver, pushing your limits as an athlete, or building something as an entrepreneur, my approach meets you where you are. Through yoga, stretch therapy, and mindfulness practices, I help you move through life with more ease and intention.
Restore Through Movement
My signature services
I offer intentional, restorative wellness services that support your physical and mental well-being. Whether you’re on a personal healing journey or creating space for your team to reset, I’ll meet you where you are.
Mindful movement that restores balance, builds strength, and invites you back to your body.
One-on-one assisted stretch therapy to decrease pain, increase mobility, and improve emotional regulation.
For a group or team, cover topics like yoga for desk workers, journaling, nutrition, and positive thought reframing, empowering your voice, etc. We can customize events to meet your teams’ needs.
“Sophia was phenomenal in her instruction. As a yoga instructor, I felt that I was listening to my girlfriend teach class. Her voice and presence is so welcoming. If I did not like yoga, I would keep coming because her class is like spending time with a good friend.”
“Taking PHITYoga with Sophia has definitely helped me to stretch the body to it’s potential and helped release stress. I plan to incorporate yoga into my personal training with Sophia more consistently because I love the way I feel.”
“We brought Ms. Sophia in to teach yoga with our 3rd and 4th graders, however, she has brought more than yoga to our young queens. They have learned about affirmations, chakras, and mudras. At the end of the class, the girls reflect on how to use these tools in their daily life. The girls really are engaged with Ms. Sophia.”
“I have the pleasure of working with Sophia as my personal trainer As a personal trainer, I couldn’t ask for a more personable and caring person. If you’ve never had a consistent workout regimen, selecting a trainer can seem daunting. Sophia meets you where you are physically, and encourages you along the way.
She’s genuinely a cheerleader and celebrates your successes, both big and small. Any trainer that plays 90s hip hop during regular workout sessions and Erykah Badu for yoga will always win in my book! Approximately six weeks ago, I added the nutrition component to my workout plan with her, and I’m already down 16 lbs.”
Pen to Paper
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