Welcome to my blog!

I am Sofia, the strength coach, program creator, and blogger behind this site
I am sincerely thrilled to have you here.


As you may have noticed by now, this is not the typical “how to get a six pack” fitness blog. Though, I am beyond passionate about fitness, lifting barbells and talking about nutrition for hours; I also happen to have a history of chronic back pain.

During those tough times, I struggled immensely trying to find ways to stay in shape, sane and pain free. It always felt like I couldn’t do all 3 at the same time.

  • Being in pain required me to stop training,
  • Training always seemed to aggravate my symptoms
  • Being in pain and not able to move made me lose my mind.

Back pain comes with many “hidden” symptoms that only a back pain warrior can sense. These are not the typical physical symptoms you encounter..rather

⦁ Feeling like a burden to close relatives, friends, coworkers

⦁ Feeling like the pain is stopping you from fulfilling your life’s purpose, goals and dreams. This can cause serious depression.

⦁ Feeling emotionally exhausted for having to “act normally” all day long. After all, you don’t want people to feel sorry for you everyday.

⦁ Feeling angry at the medical system for not providing a definitive treatment or diagnoses, and only treating the symptoms to keep you coming back for m$re.  And no, I’m not saying doctors are bad but you know what I’m talking about.

I can seriously write pages describing what a person with typical chronic pain goes through.
Back pain tool over my life. I had to sit in a certain way, eat in a certain way, and sleep in a certain way.  The worst part was that I felt like I was never going to go back to how it used to be. I was never going to be able to workout  and be active again.

It transformed me into a more self loving person, and a better coach.

I am on a mission to help you explore the truth about your back pain, and support you through the healing phase.

You will find:

+Low impact exercises, stretched and postural therapies that will help you alleviate the pain, strengthen your muscles and develop a fully functional physique.

+I’ll also be sharing with you low starch, anti-inflammatory recipes that will help lower inflammation, support your immune system and accelerate muscle recovery

+Mindset posts to help you stay sane during the healing phase.

I will do my best to share my favorite techniques, tools and resources that will inspire, and motivate you to do whatever it takes to heal and get back to feeling 100%

Want More?

Check out the back pain bootcamp. My coaching program where I share with you my personal routines to stay pain-free

Few interesting things to know about me 🙂

  • I was born and raised in Casablanca, Morocco. At the age of 19 I came to Canada with nothing but two suitcases and a deep desire to build my life on my terms
  • I live in Winnipeg, Manitoba,  where winter temperatures get to -45 Celsius. I wonder how I ended up here every.single.day
  • I am a huge beach lover
  • I’m addicted to mint tea
  • I’m also addicted to self-development books. My perfect afternoon includes a good book, a blanket and yummy tea.
  • I can’t live without my foam roller, massage ball and spoonk mat #backpainproblems
  • I fantasize about moving to Hawaii everyday. I think it will happen
  • I skydived in Varadero, Cuba. Best experience of my life
  • I love cooking, baking and trying out new recipes from Pinterest
  • I use a fork to eat sushi – I have no chopsticks skills
  • I can be really stubborn (in a good way)
  • I wrote an e-book and published it in Amazon
  • I am obsessed with Kombucha. It makes me feel like I’m on vacation
  • I speak Arabic, French fluently (first languages), and learned English for 5 years before moving to Canada. Sometimes you’ll hear an accent in my videos 🙂

    Getting my Kombucha fix!


After I graduated from University with an environmental science degree, I knew I had to get certified as a coach.

What may be setting me apart is that I can relate to some of the things you’ve gone through – or maybe all of them. I got my share of weight gain issues as a teen, and I also struggled so much with chronic back pain that I forgot how being healthy felt like.

I know what it feels like to be in pain and have to miss out on life because you can’t move out of bed, let alone workout. I want to share everything that have helped me throughout this journey to not only show you how you can still get passed it and become healthy and fit again, but also motivate you to believe it is possible.


I want this website to be as useful, and helpful as possible. For this reason, you will never see any annoying ads, popups or anything that I feel can affect your experience on my blog. There are ENDLESS fitness blogs and youtube videos that gives you workouts; but unfortunately, without knowing how to workout properly, it can be so easy to hurt yourself or develop a chronic injury. This is what this site is for.

I sure will be sharing some out of the box workouts here and there, but my main topics are gonna be how to strenghten your body, and fix muscle imbalances.  My training techniques have given me the best results while helping me alleviate back pain.  

Getting Started

Get your free resources over here: FREE RESOURCES

Join the FREE 5-day back pain challenge: Click here to sign up

If you are just coming out from few weeks of treatment or injury rehab, and you are ready for the next step, join the Back Pain Bootcamp, I’ll be happy to support you.

How to get in touch with me?

If you download anything from the website, then you will have access to my email. The best way to get in touch with me is emailing me at: [email protected]

I hope you have an amazing experience on my site, and I look forward to having you back here frequently, and also hearing back from you 😉


Professional Bio:

Certified Strength coach, fitness trainer, and holistic lifestyle enthusiast.
At a very young age, one of my passions was to read books on nutrition, self-development, physical exercise and holistic health.

My first interaction with fitness was through Step cardio DVDs and Pilates at the age of 14.
At the age of 19, I decided to embark on an adventure, on my own and pursue my University education in Canada away from my home city Casablanca, Morocco.

I pursued a greater understanding of health, nutrition, and functional training.  I went on to get my Bachelor of Environmental Science degree and Strength and fat loss Certification.
My background, knowledge and personal experience with back pain had me develop a unique approach to exercise, fitness and nutrition geared toward permanent long-lasting and organic results.






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