https://www.sophiaconsulting.ca/blog daily 0.75 2026-02-23 https://www.sophiaconsulting.ca/blog/sometimes-it-is-just-hard-and-that-does-not-mean-you-are-inadequate-or-a-failure monthly 0.5 2025-12-01 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/a3c4804b-f51a-4bae-964e-e0262db7b50e/20251114_134708.jpg Blog - Sometimes it is just hard. And that does not mean you are inadequate or a failure. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/374faec1-8915-43b9-8130-948d60e0216b/20251114_150246.jpg Blog - Sometimes it is just hard. And that does not mean you are inadequate or a failure. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sophiaconsulting.ca/blog/misty-mountain-views monthly 0.5 2025-11-16 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/7050b0b4-903e-4d14-bb50-32871d28e382/20251113_083903.jpg Blog - Misty mountain views and playing mermaids https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/91f80ded-80b3-4126-b09e-8b09e2ed9bbf/20251113_114708.jpg Blog - Misty mountain views and playing mermaids - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/914ee646-b569-4c6b-9660-424bc6132bf0/20251114_150228.jpg Blog - Misty mountain views and playing mermaids The snow coated the evergreens, painting a Hallmark card at every turn. When I got past the tree line, the clouds cleared just enough for me to make out a snowy peak of the neighboring mountain. On my way down, the fresh powder dampened the sounds of the great outdoors. There is a different sense of calm and quiet after a fresh snowfall. It was peaceful up there. As I walked, I felt safe, at home, free. https://www.sophiaconsulting.ca/blog/7-ways-to-maintain-a-high-quality-coach-athlete-relationship monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/1761261469043-HKLQXEH977XLUIISZ9UH/unsplash-image-_L5sbW8VMb0.jpg Blog - 7 ways to maintain a high-quality coach-athlete relationship - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sophiaconsulting.ca/blog/a-few-of-my-favorite-rituals-for-fall-2025 monthly 0.5 2025-10-01 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/28224955-7b46-4e02-a289-df4718e57c5f/pexels-taryn-elliott-6405700.jpg Blog - A few of my favorite rituals for Fall 2025 Ritual #1 is about my morning coffee (which is now decaf, whoop!). One of the witchy sessions I attended at Held by Sisters offered a simple ritual of stirring intentions into a morning cup of coffee. I often choose to stir ease, joy, and focus into my coffee. It is a simple way to bring a little bit more purpose into something I am already doing. Once I’ve made my morning coffee, I like to take it outside and call in the four directions and express gratitude to the four elements. For instance, I associate the East with Fire (because the sun rise) and with creative, passionate energy. I associate the South with the Earth, which grounds us, helping us face storms with courage. I associate the West with Water, and the innate wisdom that flows through our veins. I associate the North with the Air that we all breathe and the connection that exists between all of life. I know some of this comes from Indigenous cultures. So, I thank the Indigenous women who taught me this beautiful practice, as well! Along similar lines, Ritual #2 is about using showers to wash away my day. I visualize the heaviness and stress getting washed down the drain with the soapy suds. This simple practice helps leave what has happened throughout the day behind me so I can settle into my evening, and sleep with a little more ease. Ritual #3 is setting morning intentions to “let it be slow and let it be simple” as a reminder to focus on what matters most, rather than trying to do it all at once. I had so much on my plate last year. Now, I realize I took on so many tasks as a way to distract myself from other tasks. I literally told someone that I would procrastinate on one priority by working on another priority. This year, I only want tasks on my plate that at aligned with my school and consulting. The simple reminder to “let it be slow and let it be simple” helps put my brain at ease. So, when I have a big writing task on my plate, I can actually focus. In the past, I had a hard time calming my brain enough to choose a task to work on. I was continually overwhelmed. I got work done. But it was far from enjoyable. This little quote now sits on a sticky note on my computer as a continual reminder of how I want to show up when I work. https://www.sophiaconsulting.ca/blog/how-women-athletes-experience-self-compassion-in-sport monthly 0.5 2025-09-04 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/560e6909-eef5-46bc-b1e3-cec798c6dbbe/7W3A0243%281%29.jpg Blog - How women athletes experience self-compassion in sport - But how do we get women athletes to believe that? https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/0f69d3d6-084b-4303-a60c-f46b607b7c16/7W3A1200.jpg Blog - How women athletes experience self-compassion in sport - You show-up for yourself, you support yourself, you empower yourself Self-compassion helps women athletes see their inherent value and take action to honour that value. Part of how women athletes see their worth is through unconditional acceptance of where they are on a particular day. They do not wait for a coach, parent, or teammate to tell them that they are doing good work. Self-compassionate women athletes see their value beyond sport and can affirm for themselves when things are not going as planned. https://www.sophiaconsulting.ca/blog/wisdom-from-frolicking-in-the-woods-with-women monthly 0.5 2025-08-20 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/e41717a7-815f-4a4a-8d89-3cc6c6120eae/DSC_3353.jpg Blog - Wisdom from frolicking in the woods with women - Now that I am through both festivals (and am off the phone with CAA… and have dried my eyes), I can share a little more about the lessons I’ve learned, and why I was called to show up in these spaces. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/58f391a3-ff8e-4cfa-a0dc-ad04ee45954d/DSC_3330.jpg Blog - Wisdom from frolicking in the woods with women - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sophiaconsulting.ca/blog/yo-what-are-you-trying-to-prove monthly 0.5 2025-08-06 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/c6fe77e1-cbb8-49cd-a83d-c9c8146bcc40/20250608_103212.jpg Blog - Yo, what are you trying to prove? - Also, their opinions of me are not for me to worry about. Their lack of interest in me is not personal. It is simply that we only have so much capacity to have other people on our radar. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/7a7ac50f-ee12-4287-8916-9a80ef86a545/20250715_090643.jpg Blog - Yo, what are you trying to prove? - Here are a few recommendations to try, that I have lived experience with and/or are evidence-based. 1. Get clear on what matters to you. How often have you sat down to reflect on your personal values? To think about what a good life means to you? Now is the time. Consider moments where you felt connected, in flow, where things were working out. What do all those moments have in common? How can you create more of them? Let that be your guide. 2. As I previously mentioned, people do not care about what you do. The people who matter the most will support you choosing you. With that, when you’re making the courageous choice to go your own way, make a mental note of who’s authentically, judgement-free in your corner. Make note of who’s there to offer unwavering support. 3. Remind yourself that we are all scared of not belonging, then have the courage to do it anyways. Start small (like choosing the weird shirt just because you like it), and slowly do more and more of what is best for you. Let it be scary. And overtime, you will teach your body that it’s safe to do you. https://www.sophiaconsulting.ca/blog/channelling-my-inner-olympic-rower monthly 0.5 2025-07-05 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/09a7a6c2-fbd8-4ee0-9833-5c7a8af72055/20250517_115851.jpg Blog - Channelling my inner Olympic rower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/3eba9839-d101-4f0b-ae81-ec0abe35b43a/IMG-20250519-WA0003.jpg Blog - Channelling my inner Olympic rower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/683fd3f9-8d15-4c09-98fd-6ef0f28f09aa/img_1_1747770007907.jpg Blog - Channelling my inner Olympic rower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/36c8d281-fb6c-419f-958e-4071c55e382c/IMG-20250519-WA0035.jpg Blog - Channelling my inner Olympic rower - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sophiaconsulting.ca/events daily 0.75 2025-12-13 https://www.sophiaconsulting.ca/events/annual-alignment-session monthly 0.5 2025-12-13 https://images.squarespace-cdn.com/content/v1/681ac94e12a46e2f81e01c80/285a87af-6d5e-4c1b-942c-3c36a003ba6c/20250714_200931.jpg Events - Annual Alignment Sessions - The Annual Alignment Session is a gentle, three-hour experience designed to help you pause, regulate, and reconnect before setting goals for the year ahead. 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