Awareness is helpful — but what do you do with it?

This session brings everything together, focusing on practical ways to navigate work during menopause with more ease and intention.

✨ In this 1-hour Lunch & Learn, we’ll cover:

• How to recognise what you need on different days (capacity, focus, energy)

• Small adjustments that can make a meaningful difference at work

• Communicating boundaries and needs in a professional way

• Supporting others and creating more understanding in teams

This is about working in a way that reflects your current capacity —
not holding yourself to a standard that no longer fits.

Live Event:

Friday, 26 June 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’ve felt your early-year intentions slipping and want a grounded way to reset and move forward — I’d love to have you there.

Sometimes it’s not just what’s happening — it’s how it lands.

During menopause, everyday interactions can feel more intense, more personal, or harder to navigate.

In this session, we’ll use David Rock’s SCARF model to understand why.

✨ We’ll explore:

• How the brain responds to perceived threat and reward

• Why things like feedback, change, or uncertainty can feel heightened

• The five domains of SCARF (Status, Certainty, Autonomy, Relatedness, Fairness) in real-life menopause experiences

• Simple ways to reduce internal pressure and external friction

When the sense of threat is reduced, people can show up more like themselves.

Live Event:

Friday, 29 May 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’ve felt your early-year intentions slipping and want a grounded way to reset and move forward — I’d love to have you there.

Menopause can shift how we think, respond, and show up — at work and at home.

But what if those changes aren’t random?

In this 1-hour Lunch & Learn, we’ll explore menopause through the lens of the DISC behavioural model — offering a different way to understand what’s happening.

✨ In this session, we’ll cover:

• Why your usual way of responding may feel different right now

• How menopause can amplify or soften behavioural tendencies

• Practical ways to work with your style, not against it

• How to communicate your needs more clearly during times of change

Live Event:

Friday, 24 April 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’ve felt your early-year intentions slipping and want a grounded way to reset and move forward — I’d love to have you there.

A structured, neuroscience-informed program designed to support women through the cognitive, emotional, and identity shifts of menopause.

This work focuses on helping you understand how hormonal change impacts attention, stress response, confidence, and capacity — and what supports greater steadiness during this transition.

Through guided reflection, practical tools, and personalised support, we strengthen your ability to respond deliberately rather than reactively, rebuild self-trust, and engage with this phase of life more consciously.

Program Structure:
8 private coaching sessions over 12–16 weeks
Comprehensive intake and personalised roadmap
Practical tools and reflection exercises
Email support between sessions

Investment:
A$1,500 or 3 x A$500

A focused 6-week, neuroscience-informed coaching program designed to help you understand how your mind responds to stress, pressure, and uncertainty — and begin responding more deliberately.

Foundations supports women who feel stretched, uncertain, or at a crossroads. Rather than pushing for rapid change, this program builds clarity, emotional steadiness, and insight into the patterns shaping your decisions.

In this program, you will:

• Identify thinking patterns that influence behaviour and decision-making

• Understand your stress responses and emotional triggers

• Strengthen self-trust and grounded confidence

• Clarify priorities and next steps aligned with your values

Structure:

• 30-minute discovery conversation

• 1 × 60-minute Kick-Off Session

• 4 × 60-minute coaching sessions over 6 weeks

• 1 × 60-minute follow-up session

• Email support between sessions (Mon–Fri)

Investment:
Full payment A$2,100 or 3 × A$750

A structured 4-month coaching program designed to expand your capacity to navigate change with steadiness and confidence.

Momentum supports women who are ready to deepen their self-awareness, strengthen emotional regulation, and respond to complexity with greater clarity and intention.

In this program, you will:

• Develop greater emotional regulation under pressure

• Strengthen decision-making confidence

• Increase cognitive flexibility during uncertainty

• Establish sustainable habits that support long-term growth

Structure:

• 30-minute discovery conversation

• 1 × 60-minute Alignment Session

• 8 × 60-minute coaching sessions over 3 months

• 1 × 60-minute follow-up session

• Email support between sessions (Mon–Fri)

Investment:
Full payment A$3,900 or 3 × A$1,350

A comprehensive 6-month coaching engagement designed to support sustained personal and professional evolution.

Flourish is for women navigating complex transitions or stepping into expanded responsibility who want ongoing, structured support to strengthen emotional resilience, align decisions with values, and lead with clarity and steadiness.

In this program, you will:

• Align daily choices with long-term priorities

• Navigate identity shifts with grounded confidence

• Strengthen long-term resilience and emotional balance

• Expand your capacity to act deliberately rather than reactively

Structure:

• 30-minute discovery conversation

• 1 × 60-minute Strategic Vision Session

• 12 × 60-minute coaching sessions (fortnightly)

• 1 × 60-minute mid-program review

• 1 × 60-minute follow-up session

• Email support between sessions (Mon–Fri)

Investment:
Full payment A$6,100 or 6 × A$1,050

A supportive introduction to the cognitive and emotional aspects of menopause.

This session provides practical tools and insights to help you feel steadier, more informed, and better resourced during this transition.

Format: Group workshop (available online or in person)
Duration: 1.5 hours
Investment: A$180 per person
Bring a friend and receive 10% off each

Group sizes intentionally kept small

A structured space to explore, reflect, and integrate supportive strategies over time.

Across three sessions, we deepen understanding of cognitive and emotional changes, practise steadiness tools, and create space for meaningful conversation and reflection.

Format: Group sessions (available online or in person)
Duration: 3 × 1.5-hour sessions (every 3 weeks)
Investment: A$540 per person
Bring a friend and receive 10% off each

Group sizes intentionally kept small

A 90-minute practical session focused on stress regulation, nervous system awareness, and simple wellbeing practices that can be applied immediately.

Participants will:

• Understand how stress affects cognition and emotional balance

• Learn accessible regulation strategies

• Identify small shifts that support sustainable energy and focus

Format: Group Workshop (available online or in person)
Duration: 1.5 hours
Investment: A$180 per person
10% discount when booking with a friend

Group sizes intentionally kept small

A structured three-part workshop series designed to build consistency and resilience over time.

Across three sessions, participants:

• Deepen understanding of stress and nervous system responses

• Practise practical regulation and focus strategies

• Build realistic wellbeing habits that fit ongoing demands

Format: Group sessions (available online or in person)
Duration: 3 × 1.5-hour sessions (every 3 weeks)
Investment: A$540 per person
10% discount when booking with a friend

Group sizes intentionally kept small

A clear, practical starting point
1.5-hour standalone session

This introductory session explores what personal brand really means — and why it matters. You’ll gain clarity on how you’re currently perceived, what influences your presence, and where small shifts can make a meaningful difference.

Ideal if you’re curious, reflecting, or want a practical introduction before going deeper.

Format:

• Small group program

• Available for individuals or in-house teams

• Available as a standalone session

Duration:

• 1.5 hours

Investment:

• A$180 per person (group program)

• Custom pricing for organisations

Clarity, alignment, and confidence
3 × 1.5-hour sessions

This is the core experience. Across three sessions, we explore your values, strengths, communication style, and professional identity. You’ll clarify how you want to show up, identify what holds you back, and build a presence that feels grounded and authentic.

Ideal if you want to intentionally shape your professional presence and feel more confident navigating your workplace.

Format:

• Small group program

• Available for individuals or in-house teams

• Available as a standalone program

Duration:

• 3 × 1.5-hour sessions (delivered weekly or fortnightly)

Investment:

• A$540 per person (group program)

• Custom pricing for organisations, please contact me for details

Practise, refine, and receive feedback
1.5-hour standalone or add-on session

This session is about testing and refining how you show up. You’ll have the opportunity to present — through conversation, scenarios, or prepared content — and receive thoughtful, supportive feedback from the group.

Ideal if you want to build confidence, refine your delivery, and gain perspective on how your presence lands with others.

Format:

• Small group workshop

• Available for individuals or in-house teams

• Can be booked as a standalone session or as an add-on

Duration:

• 1.5 hours

Investment:

• A$180 per person (group program)

• Custom pricing for organisations, please contact me for details

Clarity, confidence, and integration

This option offers a cohesive journey — from understanding your personal brand, to shaping it intentionally, to confidently expressing it in real-world settings.

Includes:

• Introduction to Personal Brand

• Build Your Personal Brand (3 sessions)

• Present Your Brand session

Format:

• Group program or in-house delivery

• Available for individuals or in-house teams

Duration:

• Total of 5 sessions

Investment:

• A$810 per person (save $90)

• Custom pricing for organisations, please contact me for details

The start of a new year often comes with expectations — clarity, motivation, momentum — and a quiet pressure to get it right.

This live online session offers a grounded way to begin the year, focusing on steadiness rather than intensity. Drawing on real-world resilience from long-distance hiking, alongside neuroscience-informed mindset strategies and mindfulness, we’ll explore how to stay centred when plans shift, pressure builds, or things don’t unfold as expected.

This isn’t about pushing harder or setting bigger goals.
It’s about understanding how you respond to challenge — and learning how to move forward with calm, clarity, and self-trust.

✨ What you’ll gain:

• Practical tools you can apply immediately

• Clear ways to approach uncertainty and change

• Greater confidence in your ability to adapt

• A meaningful reset to begin the year with intention

Live Event:

Friday, 30 January 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’re looking for a grounded, thoughtful way to start the year — I’d love to have you there.

Saying no can feel uncomfortable — especially when you care, want to be helpful, or don’t want to be seen as difficult.

This live online session explores why so many women struggle with saying no, even when they know it’s necessary. We’ll look at the social, psychological, and internal patterns that make boundary-setting hard — and why no is a complete sentence, even when it’s not followed by explanation or justification.

Rather than offering scripts or rigid rules, this session focuses on understanding what sits underneath the hesitation, and how to respond with clarity, steadiness, and self-trust when boundaries matter.

This isn’t about being abrupt or disengaged. It’s about choosing where your time, energy, and attention go — intentionally.

✨ What you’ll gain:

• A clearer understanding of why saying no can feel so difficult

• Practical ways to set boundaries without guilt or over-explaining

• Greater confidence in making decisions that protect your time and wellbeing

• A grounded shift in how you approach requests, expectations, and obligations

Live online presentation with interactive Q&A.

Live Event:

Friday, 27 February 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’re looking for a clearer, more confident way to set boundaries without guilt — I’d love to have you there.

The start of the year often comes with clarity and momentum — and then life happens.

This live online session explores why New Year’s intentions and resolutions so often fall away, even when they genuinely matter to us. We’ll look at the mindset patterns, expectations, and habits that quietly derail progress — and what actually helps you regain steadiness without self-criticism.

Rather than pushing for renewed motivation or stricter discipline, this session focuses on understanding what’s shifted and how to recalibrate in a way that feels realistic and supportive.

This isn’t about starting over or setting new rules.
It’s about reconnecting with your intentions and finding a workable way forward.

✨ What you’ll gain:

• A clearer understanding of why motivation fades after the early weeks of the year

• Practical ways to reset intentions without guilt or pressure

• Tools to rebuild momentum in small, sustainable steps

• A grounded approach to getting back on track when life interrupts plans

Live Event:

Friday, 27 March 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’ve felt your early-year intentions slipping and want a grounded way to reset and move forward — I’d love to have you there.

“I can’t” is a phrase we use often — sometimes without stopping to examine what it really means.

This live online session explores the different meanings behind “I can’t” and how they shape our decisions, confidence, and sense of agency. We’ll look at when “I can’t” reflects a genuine skills gap — and how reframing it as “I can’t yet” can open the door to learning and growth.

We’ll also explore how “I can’t” is sometimes used to avoid discomfort: when it stands in for not wanting to say no, not wanting to disappoint others, or quietly prioritising something else without naming it.

This session isn’t about judging your choices.
It’s about becoming more aware of the language you use — and how that language influences what feels possible.

✨ What you’ll gain:

• Greater awareness of the different meanings behind “I can’t”

• Practical ways to reframe self-limiting language into choice and agency

• Clarity around when something is a skill to build — and when it’s a boundary to honour

• A more intentional, honest way to communicate with yourself and others

Live Event:

Friday, 27 March 2026

12:00 - 1:00 pm (AEST)

A$49 early-bird / A$65 standard
Limited places available

If you’re curious about the language you use with yourself — and want a more honest, empowering way to navigate choice and possibility — I’d love to have you there.

Clarity, confidence, and purposeful change — tailored to you.

Your coaching journey is as individual as your life, goals, and challenges. In these one-to-one sessions, we work together to help you understand your mind, shift limiting patterns, and build the resilience and self-trust needed to create meaningful change.

Whether you're navigating a transition, redefining your direction, or simply wanting to evolve with intention, this is personalised support grounded in neuroscience and mindfulness.

This is for you if you want to:
• Navigate life changes with clarity
• Strengthen focus, confidence, and emotional steadiness
• Break unhelpful cycles and build supportive habits
• Lead your life with more purpose and ease

Available as single sessions or multi-session packages (5 or 10 session packs).

Show up with clarity, confidence, and a presence that reflects who you truly are.

Your personal brand isn’t about self-promotion — it’s about how you’re experienced by others, how you communicate, and how confidently you inhabit your role. This coaching supports you in strengthening your professional identity so you can navigate your workplace with authenticity, clarity, and self-assurance.

Whether you're stepping into a new role, returning after a break, leading a team, or redefining how you want to be seen, we focus on the mindset, communication patterns, and inner narrative that shape how you show up.

These workshops are about aligning who you are internally with how you’re perceived externally.

This is for you if you want to:
• Build confidence in your professional presence
• Clarify how you want to be seen and the impact you want to make
• Communicate with clarity and intention
• Strengthen your identity through transitions or role changes
• Show up in a way that feels authentic — not performative

A grounded, evidence-informed space to navigate physical, emotional, and identity shifts.

Menopause is a major life transition — not just a biological one. It can impact confidence, energy, relationships, decision-making, and how you see yourself. This coaching offers a calm, supportive space to make sense of the changes and reconnect with your inner strength.

Together, we use neuroscience-based tools, mindset work, and mindful practices to help you stay steady, resilient, and empowered through this phase of life.

This is for you if you want to:
• Understand the cognitive and emotional shifts of menopause
• Manage overwhelm, stress, and changes in focus
• Stay grounded during identity transitions
• Support your wellbeing through science-backed mindset tools

Individual or Group Sessions available

Bring a friend to the workshop and enjoy a 10% discount.

Real-world resilience. Practical mindset tools. Stories that stay with people.

Sonja speaks to organisations and groups about what it actually takes to navigate challenge, uncertainty, and change — drawing on insights from long-distance hiking where resilience, planning, and mental steadiness aren’t optional, they’re survival skills.

Her talks blend relatable storytelling with evidence-based mindset strategies, giving teams tools they can apply immediately to work and life.

Signature topics include:
• Resilience in the Real World — how to stay steady and calm when the path is unpredictable
• Planning for the Unknown — building flexibility into goals and expectations
• Managing Challenges with Clarity — practical tools for staying mentally centred under pressure
• When Things Don’t Go to Plan — reframing setbacks and unmet expectations
• Self-trust in High-Demand Environments — strengthening internal confidence in moments that matter

Sonja’s approach is grounded, warm, and practical — weaving neuroscience, mindset, and lived trekking experience into sessions that resonate deeply with teams and leaders.

Available for:
• Keynotes
• Team sessions
• Leadership retreats
• Staff wellbeing events