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what's causing lower back pain and piriformis syndrome

What’s Causing My Lower Back Pain/Piriformis Pain?

January 8, 2019 By Coach Sofia

Ever thought to yourself: “I wake up just fine, but the moment I start walking around or doing work, everything tightens up”. Or, ” I felt fine just yesterday.…

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In Blog/ Fit Kitchen

Delicious Sweet Potato and Chicken Balls (baked and guilt-free)

January 1, 2019 By Coach Sofia

Im SUPER excited to share with you one of my latest sweet potato recipe obsessions. Sweet potato and chicken balls! This recipe is very easy and is packed with…

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set smart goals for your health goal setting workshop

In Blog/ Mindset

How To Set and Achieve SMART Health Goals (90% of people won’t do this)

December 18, 2018 By Coach Sofia

I’m SUPER excited to share with you my personal process to set goals (that I know I can achieve). I love setting goals. I love having that sense of…

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Exercise with lower back pain and piriformis syndrome

In Blog/ Chronic Back Pain/ Mindset

I Love to Exercise But I Have Lower Back Pain

December 5, 2018 By Coach Sofia

A video version of this post is at the bottom. Keep scrolling if you want to watch it. Sooo you like to exercise and you wanna lift heavy things…

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Powerful smoothie for inflammation and pain

In Blog

POWERFUL Green Smoothie for Inflammation and Joint Pain

November 26, 2018 By Coach Sofia

I’m super excited to share with you a fantastic smoothie recipe for inflammation and joint pain. I’ve been making it almost every day. It’s packed with nutrients, vitamins and…

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Hey, I'm Sofia! If you want to conquer chronic back pain or piriformis syndrome so you can resume living a normal pain-free life, then you're in the right place! I help people like you who are SO over short-term quick-fixes (i.e. stretching 10x a day). So stick around for a little while, or better yet, click 'FREE' button in the menu to start with some free resources :) My motto: Fall seven times and stand up eight. PS: My best coaching tips go to my email subscribers every week. Don't forget to subscribe!

Each and every penny spent on Sofia’s program was worth it

Earlier this year, I had the worst back pain flare up I’ve ever had and while researching I found Sofia on Instagram. When I decided to join the Build Your Body Back program I didn’t know if it would work for me. BUT let me tell you..Each and every penny spent on this program was worth it because it exceeded my expectations. I learned valuable information that has helped me decrease my back pain flares. I truly enjoy working with Sofia because she listens and truly cares about you as a person. She is right there with you every step of the way guiding you.

Wendy

Oh my gosh, so many positive changes and Goodbye SI Joint Pain

The things I learned have been life-savers. The personal interaction and advice were priceless. My piriformis issues have been reduced by at least 50%. Most of all, I’m grateful that you understood, Thank you.

Judy

Sofia makes proper exercise so easy to integrate

She’s very reputable and passionate in her work. A lot of people are so lost when it comes to injuries. She helps them find the way

Laura Imhoff

Athletic Therapy Home Turf

I didn’t know whether I’d learn anything new

I would highly recommend working with Sofia. Finally, someone who understands all aspects of piriformis syndrome and the impact it has on everyday life. I’ve previously been overwhelmed with information online and from many, many different healthcare professionals but with Sofia’s help I feel more in control and am heading in the right direction on my healing journey.

Helen

I thought it would be impossible to figure out just where my pain was coming.

Sofia is a compassionate coach that has been through the chronic pain journey herself! I have had hip pain and sciatica that no doctors, blood tests, or MRI’s could figure out. According to all of them, I was a normal woman and they shrugged me off as just needing to maybe try some yoga or some type of relaxing exercise. I had hit rock bottom, I was frustrated, sick of doctors appointments and copays, sick of trying diet and exercise programs that left me in worse condition than before. Then I happened to find Sofia’s YouTube channel and website and that was the changing point in my journey. It was a no-brainer to try Sofia’s program! I thought it would be impossible to figure out just where my pain was coming from as all the doctors I had seen could never give me a definite answer on the subject. During the first couple weeks of Sofia’s program Build Your Body Back, I couldn’t believe we had finally pinpointed exactly where my pain was coming from and the areas of instability and weakness I have.

Denise

After 4 sessions I feel much better, I am not 100% there yet, but I am confident I will be there soon

After 4 sessions inside the Build Your Body Back Program I feel much better, I am not 100% there yet, but I am confident I will be there soon. A regular Physical Therapist doesn’t have time to listen. Sofia is very intuitive, knowledgeable and a great listener. Through her sessions, I realized what workouts to avoid, how to do efficient exercises for my piriformis pain. She really can spot what you need to work on just by listening and talking to you

Ana

Today I decided to sign up for the Back Pain bootcamp

I feel amazing and can notice the difference. Yesterday I was in so much pain after a week of work and got up this morning, joined the Back Pain Bootcamp and completed a workout!! I am so excited to continue to use this tool to become the person I know I am! Strong, active, healthy and happy. I am so glad I found your blog one-day scrolling through Pinterest”

Jessica G.

You have helped me with knowledge and support that is specific and more than my current care providers have given me.

Lianne

I loved that I found a program designed for people like me

I joined the Bootcamp to keep the inflammation and pain from coming back. The stretches are my favorite part, they helped me improve mobility. I love that I found a program specific for me

Blanca Rivera

Wow just done your workout and I feel so good already.

I can’t wait to start doing this on a daily basis. I have suffered from bulging disc pain, degenerated disc disease and arthritis for 20+ years. Being very weak in the core definitely contributes to the pain I have in my back, hips, and legs. Thank you so much for you easy to follow video, I just love it!!

Tam

Sof, I want to thank you for the enormous change you’ve brought upon since we met!

Sofia helped me ease into my lifestyle without burning myself out from stress & information overload. I wanted to exercise without hurting myself. She’s got this warm and compassionate glow but she’s also straightforward which is the best part. She’s amazing at what she does. You won’t regret training with her.

Iris Buenconsejo

I loved this training!

It’s simple to do anytime and can be done even when you’re having a bad flare-up. I noticed I’m a lot more stable and I can actually feel the change.

Mary

I loved seeing the exercises and the muscle names associated with them

Doing the exercises consistently and on a regular basis helped me reduce my back pain. I regularly engage my core and I’m mindfully applying the principles learned in this mini-course in my everyday activities. Thank you, Sofia.

Gail

Yoga With Gayleee

Even my Physiotherapist noted a big difference since I started

I absolutely love the content. I especially liked the first video about activating the core. I did lots of physio sessions and nobody explained it like you. a big advantage is that I can watch it several times till all the movements are perfectly clear. I’m delighted about my progress. Even my Physiotherapist noted a big difference since I started. Sofia‘s tutorials are all very clear and very professional and she explains the exercises very clear. Thank you so much for your efforts and work Sofia!

Mona