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Our Services
Mental skills training is for athletes who want to be better at navigating the challenges sport presents so that their hard work can naturally shine. Whether it is navigating a transition onto a new team, easing performance anxiety at competitions, or generally feeling more confident, mental skills can support your athletic pursuits. We're here for girls and women who want to excel and belong - who refuse to choose between peak performance and taking care of themselves as humans. Have the audacity to believe in yourself. Take up space. Let your freak flag fly and do the "weird" thing that works for you. True excellence comes when you put the human first, not last. Sophia Consulting offers training opportunities for individuals and groups/teams. They also offer unique opportunities, such as Team Culture Audits, virtual pre-designed programs, Ultimate Athlete Journal, and more.
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One-on-one sessions so you can get mental skills recommendations specific to the challenges you’re faced with and goals you are pursuing.
Choose between:
Initial 60-minute session (required for all new clients)
Follow-up 60-minute session
Follow-up 30-minute session
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Choose from a curated list of session topics, based on what your team or group of athletes needs. Team sessions are 60-minutes, unless otherwise agreed upon. If you are unsure about what topic might best suit your team’s needs, feel free to complete the “Contact Us” form or email hello@sophiaconsulting.ca for guidance.
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Team Culture Audits include up to a 2-hour visit and observation from Karissa,. She will highlight what is working well within a team dynamic, and also offer recommended next steps, if needed, based on best evidence-informed practices. Next steps might include some homework recommendations that you can implement on your own. They might also include formal group sessions to support your team and the goals you have for them, as a coach.
A Team Culture Audit can be a helpful way to gain clarity on how to best support your team, which saves you time, energy, and resources. Fast-track your progress by making sure you are taking aligned actions that are informed by evidence.
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Confident Athlete Blueprint is a 4-week program, that includes four 1-hour virtual group calls with a curated cohort of other competitive women athletes. You will get access to an online resource library, which will offer educational videos, worksheet downloads, guided meditations, and more. You will leave with your own unique season, competition, and training blueprints that help nurture confidence that is needed to compete in high-pressure spaces.
Download a Confident Athlete Guided Imagery
Learn more about Confident Athlete programming
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Confident Athlete Blueprint, but make it an in-person event on February 9, 2027 at the Saskatoon Fieldhouse, from 6-9 PM.
Join us for 3-hours of lessons, practices, discussions, and planning your own unique blueprint.
Confident Athlete Bootcamp is designed for competitive women athletes, ages 13-15 years.
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The bravest thing young women athletes can do is believe in themselves, and be their own best friend. Ultimate Courage is an 8-week self-compassion program designed for women and girl athletes who tend to be hard on themselves when things don’t go as expected in sport. You will get eight 1-hour individual sessions and access to a resource library that offers educational videos, guided meditations, and worksheets to help you become your own biggest fan so you can fall back in love with your sport.
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Dear Body is an in-person day-retreat designed for women who survived 90’s diet culture and are ready to reconcile with the body that has been starved, harmed, and berated.
This day-retreat welcomes women from all backgrounds who want to connect to the miracle their body is (rather than continue to battle it). The day will include guided meditations, compassionate body scans, reflective activities, group discussions, creative expression, movement, play, and snacks.
Schedule (subject to change based on needs in the room)
11:00 AM-11:30 AM: Welcome and Settling In
11:30 AM-12:00 PM: Opening Ceremony
12:00 PM- 1:00 PM: Body Neutrality and Positivity, Body Acceptance, and Body Appreciation (education and meditations)
1:00 PM-2:00 PM: Compassionate Body Scan and Soothing Touch + Integration (guided meditation and conversation)
2:00 PM-3:00 PM: Mindful and Intuitive Nutrition + Snacks
3:00 PM-4:00 PM: Expressive Art
4:00 PM-5:00 PM: Celebration + Integration
Next offering:
Saskatoon Pole and Dance Studio
11 AM - 5 PM
January 30, 2027
Our Services
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![A young girl playing football outdoors, wearing a blue helmet, black face paint, and a blue football jersey with the number 22 and the word 'MUGS' on it. She is holding a football in her right hand and has braided hair, with a determined expression on her face.]()
Initial Individual Session
For the athlete who is taking their first steps on their mental performance training journey.
$115 (I hr)
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![A female soccer player with a braid, wearing a white t-shirt and shorts, on a soccer field with other players blurred in the background.]()
Individual Session
For athletes who want one-on-one, individualized mental performance training in preparation for a big event or ongoing support.
$115 (1 hr)
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![A female tennis player in a white dress and athletic shoes is holding a tennis racket and preparing to hit a ball on a tennis court.]()
Individual Session
For athlete who want one-on-one, individualized mental performance training in preparation for a big event or ongoing support.
$60 (30 minutes)
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![Female soccer team huddled together in a team embrace on the field]()
Team Sessions
Workshops to educate athletes on how to build unshakable confidence, tame their performance anxiety, and oh how to set goals that actually help them. Choose from a list of topics, based on what your team needs.
$195 (1 hr)
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![A person is writing in a lined notebook with a pen, while their other hand rests on a black notebook on a wooden surface. The person has black nail polish and is wearing a black bracelet.]()
Team Culture Audit
Bring a consultant out to your practice for a third-party, expert assessment of your team culture, and recieve tailored feedback and guidance on how to get more from your athletes.
$349 (2 hrs)
