Individualisation & Quality of Movement to work through injuries, Covid & life

Sophia Virk, mother of 2, homemaker & entrepreneur.

I’ve known and been training Sophia for over 4 years.

Over the years she’s become a very dear friend and while she’s a super sweet and calm person, when it comes to working out she’s a fiery, passionate and a competitive athlete. 🔥

Physical fitness has been an important aspect of her life since a very young age from running, bicycling, playing sports to finally finding CrossFit (where we met).

After all these years of training, the fiery competitiveness mixed with zero individualisation and structure over time led to some niggles and pains which started impacting her training and life. That is when we decided to specifically start working on her needs and goals. 🎯

3x/week is what we decided to do as Full body days given she’s a mother of 2 beautiful kids and has a lot of responsibilities.

This is when we also found out that she’d developed a condition post COVID due to which her lungs were functioning @ 60% capacity and had to be given steroids.

Over the last 3 months we’ve managed to:
1. Manage/eradicate the constant shoulder pain caused due to years of intense training.
2. Increase ankle mobility and strengthen the glutes/hamstring to reduce knee pain by a degree.
3. Orient our mindset of competitiveness, chasing numbers and burning out to looking at training to support our lives, keep us healthy and focus on quality of movement.
4. Slowly introduce cardiovascular training in the later half to build capacity.

It’s been a great journey with Sophia, to see her constantly have a conversation with herself to orient herself towards her health, completely listen to her coach and do the “boring stuff” as it benefits her in the longer run. Hard work does pay off! 💪

Now we’ve levelled up the next phase to 5x/week with more lung capacity building and am excited to see her progress!