Sonya Dee Fitness

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Sonya Dee Fitness

Simple, healthy living for a better body and mind
Work with me:
https://forms.gle/XEazpuwcnYrxwzyu5

09/09/2026

How has breathwork changed my life?

It has become a daily tool I use to reset my nervous system any time I notice myself feeling stressed, anxious or ‘off’ in some other way.

It is the gap between stress and rest, work and play.

It helps ground me and bring me back in to the present moment- where life can be enjoyed.

I guide a live Breathwork session every Sunday night online. Comment Sunday if you’d like to know how to join us.

05/09/2026

“Why can’t I switch off, even when I’m absolutely exhausted?”

You need a transition from doing to being.
So that your nervous system can come back to a state of calm and safety.

Your breath is something you can use to create a few minutes of stillness and give yourself a clear break from the constant mental activity of the day.

It’s so simple, yet so effective.
And it’s a tool you always have with you!
When done regularly you will find that you are better able to decompress and wind down after a busy day.

Try it now. Breathe slowly and calmly for 5 breaths.
Then do 5 more.
Just 2 minutes of slow, deep breathing to create a space to land after the busyness is done.

I hope this helps. Like if you have it a try!

04/09/2026

Let’s face it.

The to-do list is never done.

But you don’t need another productivity hack.

You need somewhere for your brain to land.

You need small, intentional moments of decompression throughout the week.

Not another thing to achieve.

Not another habit to perfect.

Just a chance to stop.

Tomorrow I’ll talk about why ‘switching off’ can actually feel so difficult, even when you’re exhausted.

03/09/2026

Ever wondered: “I don’t understand why I’m exhausted and at the same time don’t feel like I can relax or wind down”?

If this sounds familiar, save this post and add me to your Favourite so you don’t miss a post.

I’m going to talk more about this tomorrow.

27/05/2026

This is your sign to get the support and accountability you know you need. Summer is already here, but it’s not too late to make serious progress with your fitness and feel confident at the beach or bar. So many people find it hard to juggle social commitments, work and the gym when the summer comes. This is why I’m offering an exclusive deal for the month of June only, for new clients. Sign up for 6, 8, or 12 sessions in the month of June at 40% off. Take out the guesswork, commit to prioritising your health and fitness. Message me for full details :) (Anytime Fitness members only)

29/10/2025

Feeling overwhelmed by stress, anxiety, or burnout? Take a moment to pause, breathe and reconnect at our soothing Breathwork and Yoga event. Designed to help you manage stress, ease anxiety, and bring balance to your busy life, this gathering is a space for healing, relaxation, and self-care. Tickets via the link in bio

23/08/2022

A lot can happen in a year when you stay consistent. This is true for Daphne.

Daphne came to me in August 2021 because she was not happy.

She signed up to 1-1 PT sessions with me 3 times per week. Now, 12 months and 136 sessions later these are her results.

💪Daphne has fallen in love with training, she has developed a greater understanding of nutrition and training. 💪She has improved her sleeping habits, has a better morning routine and is more mindful of how she spends her time, focusing more on things that are positive for her health.

If these results have inspired you to take action on improving your own health and fitness, get in touch. DM me now and we can go from there!

21/10/2021

3 things I wish I knew when I started my fitness journey.

And what a journey it has been.

Full of ups and down. 🔃

I can't tell you the amount of times I quit the gym 2 months in, after not seeing any progress.

Maybe you're in that situation now.
I know all about how frustrating it is.
I'm so glad I persevered, so I can share these tips with you now!

Here's 3 things that would have helped me so much had I learned them sooner.

You don't have to struggle the way I did!

1️⃣ Getting strong is a worthwhile goal.

For years I went to the gym but never looked like I "worked out".
I wanted to look fit and toned and healthy but little did I know that for literal years I was approaching it the wrong way.
It was only after I started trying to get stronger (so I could cope with a physically demanding job) that I finally cracked the code to actually looking toned and fit.

2️⃣ Cardio is not the answer.

Cardio has its place in your fitness journey. We all could probably do with moving our bodies a little bit more but so many of us go a little too hard on the cardio side, thinking it will get us the body we desire, and not enough on the muscle building side.
The reality is all that cardio is probably slowing your progress.
Now I only do cardio outside the gym: cycling to work, walking to the supermarket, hiking when I can.

3️⃣ Tracking calories for a month will get your more results than one month of training.

Fat loss requires a calorie deficit.
Building muscle requires fuel and protein.
How will you know you're eating the right amount if you aren't keeping track?
I guarantee you tracking your calories (for a while) will get you the results so much faster!

💬 If you're still unsure of where/ how to start, write your questions in the comment section! 💬

♥️ Like, share and save if you found this post helpful! ♥️

05/08/2021

“Whether you believe you ‘can’, or ‘can’t’- you’re right.”

Limiting beliefs. We all have them.

When your identity is so tied up in believing you are who you’ve always been, it makes it really hard to imagine becoming the person you dream of being.

Maybe you believe that you can’t learn to cook and eat healthy because you’ve never done it before, or you’ll never get to your goal weight because you’ve always struggled to lose those last few pounds.

The dialogue in your own head plays a huge role in the outcome.

It takes a lot of learning about yourself and the power of your mindset, to be able to free yourself from these constraints.

We are all capable of doing incredible things and are only limited by our belief in our ability to achieve it.

So let’s drop the CAN’T mentality and start focusing on the CAN!

My 12 week strength training program is designed to teach women who want to take charge of their life, how to build a strong body and mind, and go after what they want in life.

If you would like to go on this 12 week journey with me, DM me the word “CAN” now!

30/05/2021

Latest review from a 1-1 client who has been working with me for several months. If you'd like help getting strong, building muscle and looking and feeling your best. DM me the word "summer"

Address

Heuston South Quarter, Kilmainham, Dublin 8
Kilmainham
D8

Website

http://linktr.ee/sonyadeefitness

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