Sophie Allen

health & fitness

one story at a time



Sophie Allen is a female health and fitness coach, content creator and business owner who dedicated her life to empowering women to define what a healthy life means to them using evidence based practices with a heavy focus on education and mindset. she currently lives in Melbourne with my puppy Patch who is a daschound x toy pomeranian.


An interview with Sophie 

What does wellness mean to you?

It comprises a personal definition of health relating to an individuals physical, mental, emotional and spiritual state. Moving and nourishing your body, challenging and growing your mindset with reflection and awareness and tapping into your personal spirituality, in whatever way aligns with you and your goals.

Tell us about your personal health and well-being journey and contribution to the community

I was diagnosed with endometriosis at age 21 through laparoscopic surgery which resulted in a perforated bowel discovered a week later. A few emergency surgeries later to the bowel and lungs had me in ICU and hospitalized for a month. I had a long road to recovery ahead of me, and focussing on health and fitness gave me a goal to work towards. It wasn't until years later that I looked in the mirror and hated what I saw. This was what started the fire and obsession to take control and turn things around, to then share what I was doing and help other women do the same. I took it very far, from getting super lean to competing in a bikini show, to rebounding with weight gain, getting lean again, repeat the process a few times over. Where it took me, was to a place of self-acceptance that has taken me years to build and will forever be ongoing. The lessons I learned along the way have been something I've shared with hundreds and thousands of women online. Teaching women that we get to define what health means and looks like to us, that we don't need a 6 pack to be worthy or healthy, and that we are capable of more than we believe.

What was the biggest challenge you have faced in your journey

There have been a few, but the biggest challenges are probably mental. The expectations I set for myself, the pressure to show up in a certain way online, and the horrible relationship I developed with food and myself after my bikini competition to name a few.

What is your morning ritual

Up at 6:30am, take my puppy for a walk, come back to shower and do my skincare routine (it's extensive), meditate using the Headspace app, have breakfast and then start my work day. I like to train mid morning when the gym is quiet. I don't check my phone until 8am.

Favorite book

Atomic Habits by James Clear

Favourite food

Nutella donuts when I'm not being gluten free

Most Influential person in your life

I wouldn't say there's one person, I love reading books, listening to podcasts and engaging with my community. That's who inspires me the most.

keeps you going

My obsession with growth, and using the lessons I learn to empower and educate other women so they feel less alone on their journey.

What's your message for people who are struggling with their health and well-being?

It can be overwhelming, even starting can be intimidating. Break things down to 1 step at a time and focus on one thing you can do today, and everyday that you can build on. It can be as simple as drinking more water, or going for a walk. Watch your habits change and the type of lifestyle you start to build because of that one small step.