Sophie Tonge Personal Training

Sophie Tonge Personal Training Personal trainer based in High Crompton. 1-2-1, group training and BODY CONFIDENT PROGRAMME

20/09/2026

PROUD COACH 🥹🩷

What a day for and yesterday… and they only went and bloody WON 🏆🔥

I know how hard these girls work and how much they’ve both pushed themselves out of their comfort zones to get here.

And yesterday it all paid off 🥹

Comp win AND a PB each on the lifts 💪🏼🔥

Watching their confidence grow, seeing them push themselves and do things they probably wouldn’t have dreamed of doing not that long ago is what makes me most proud.

You were both absolutely amazing.

Hard work pays off 🩷🏆

Fab comp as always

Strong or feminine?Performance or physique?Who said you have to choose?You can be both. There’s still this idea that lif...
17/09/2026

Strong or feminine?
Performance or physique?
Who said you have to choose?
You can be both.

There’s still this idea that lifting heavy weights will make women “bulky” or somehow less feminine.

But strength training can give you so much more than just changing how your body looks.

You can train to lift heavier, get fitter, learn new skills, compete, push yourself and see what your body is actually capable of…

AND still have physique goals. Still want to feel confident in how you look. Still want to feel feminine.

Performance and physique don’t have to be two separate things.

Strong. Capable. Confident. Feminine.

Muscle is earned. Wear it proudly....it might just be the best outfit you’ll ever wear. 💪🏼🩷

16/09/2026

THIS IS US 🖤🩷

From our Youth Bootcamp to our Stronger for Longer crew… and everyone in between

Different ages. Different abilities. Different goals.

But all training under the same roof 🙌

That’s what ST20 is all about. Moving your body, getting stronger, building confidence and being part of a community that genuinely supports each other.

Whatever age, whatever stage of life… there’s a place for you here 🫶

This is us. This is ST20.

WHAT. A. DAY. 🥵🔥HYROX Ultra complete.A physical challenge, but probably an even bigger mental one. Hours of running, wor...
13/09/2026

WHAT. A. DAY. 🥵🔥

HYROX Ultra complete.

A physical challenge, but probably an even bigger mental one. Hours of running, working, resting, hurting… then getting back up and going again.

Between the 4 of us:

🏃‍♀️ 80km running
⛷️ 10,000m SkiErg
🛷 500m Sled Push
🛷 500m Sled Pull
🐸 800m Burpee Broad Jumps
🚣‍♀️ 10,000m Row
🏋🏼‍♀️ 2,000m Farmers Carry
🔥 1,000m Sandbag Lunges
🎯 1,000 Wall Balls

30,000 steps
3000 calories burned
3 mega teammates

One way to spend Sunday!

mega day! Thank you!

Train hard. Get stronger. Build confidence.Come join us and see what you’re capable of!
12/09/2026

Train hard. Get stronger. Build confidence.

Come join us and see what you’re capable of!

10/09/2026

Imagine a place you can train… and bring your baby with you 🥹🩷

No childcare needed, no pressure if baby needs feeding or a cuddle… they can just come along for the ride 👶🏼

45 minutes to move, get stronger and have a little bit of time for YOU, with your baby right there with you.

And sometimes they just happily chill in the swings watching it all happen 🥹

💕 Mama & Baby
📅 Tuesdays & Thursdays | 10am
📍 ST20

Wednesday = Youth Bootcamp 💪🩷Tonight’s lot getting stuck into strength work, conditioning and a bit of friendly competit...
09/09/2026

Wednesday = Youth Bootcamp 💪🩷

Tonight’s lot getting stuck into strength work, conditioning and a bit of friendly competition 🙌

A proper training session, just made fun and suitable for their age.

Building strength, fitness and confidence every week 💪

📍 Wednesdays 4pm
👊 Term time
🏋️ Age 10+

New faces always welcome!

MEAL PREP JUST GOT EASIER 👑We’re stocking meals at ST20...making it even easier to stay on track when life gets busy.Pr...
09/09/2026

MEAL PREP JUST GOT EASIER 👑

We’re stocking meals at ST20...making it even easier to stay on track when life gets busy.

Proper, tasty meals with great macros, ready to heat and eat. Perfect for lunch on the go, after training, or those evenings when you want something quick and simple.

🔥 Approx. 400–500 calories
💪🏼 Approx. 40–50g protein
🍴 Fresh, quality ingredients
⏱️ Ready in minutes
💰 £7 each or 10 for £65

No cooking for hours. No food waste. No waiting for deliveries.

Simply grab yours from ST20 and go.

Good nutrition doesn’t need to be complicated — we’re making it that little bit easier. 👑

💫 BODY CONFIDENT PROGRAMME 💫 STARTS MONDAYIf you’ve spent all summer saying…“I’ll start when the kids go back.”“I just n...
08/09/2026

💫 BODY CONFIDENT PROGRAMME 💫

STARTS MONDAY

If you’ve spent all summer saying…

“I’ll start when the kids go back.”
“I just need to get back into a routine.”
“I’ve completely lost my mojo.”

👋 This is your sign.

Body Confident is 6 weeks of getting back to YOU.

Training ✔️
Nutrition guidance ✔️
Weekly check-ins ✔️
Accountability ✔️
A team doing it with you ✔️

No fad diets. No trying to be perfect for 6 weeks.

Just getting the basics right, building some strong habits and feeling fitter, stronger and more confident in yourself.

We start MONDAY 14th September and I’ve still got spaces.

📲 DM me for more info or booking link in bio 💕

SCHOOLS BACK = YOUTH BOOTCAMP IS BACK 💪🔥Every Wednesday at 4pm during term time!Youth Bootcamp is all about getting kids...
07/09/2026

SCHOOLS BACK = YOUTH BOOTCAMP IS BACK 💪🔥

Every Wednesday at 4pm during term time!

Youth Bootcamp is all about getting kids moving, building strength, fitness and confidence while actually enjoying it 🙌

We mix up:
🏋️ Strength & lifting
🔥 Fitness & conditioning
🤸 Skills & movement
😂 Games, challenges & plenty of fun

No experience needed just a great way to get them active, learn new skills and build confidence in the gym.

📍 ST20
⏰ Wednesdays 4pm
📅 Term time

Drop us a message to get them involved!

Address

Unit 3a Burnedge Mill Broad Lane
Rochdale
OL164PU

Telephone

+447895852149

Website

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