CORE FLOW COACHING
TRAIN SMARTER
LIVE STRONGER
Whole-person coaching for endurance athletes, and anyone 40 + who wants strength, stability, and energy that lasts.
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Age-group athletes chasing peak performance
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Belly-fat creep, muscle loss, hormonal flux and dipping VOâ‚‚ max after forty
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Navigating old injuries, joint niggles, or inconsistent recovery
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Chronic stress, high-pressure work, or parenting chaos
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Neurodiverse brains (or households) that juggle hyper-focus and zero-focus days
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Guilt and shame from unused apps and half-finished programmes
WHY CORE FLOW
“I don’t train because I have energy; I train because it gives me energy.”
— Sonya Brotherton, Founder
I know what it takes to rebuild after spinal surgery, train and compete through perimenopause, and adapt to life inside a neurodivergent family.
I’m a strength-and-conditioning coach, long-distance triathlete, SUP racer, and sports nutritionist with 25 + years of coaching. My passion and integrity mean I work hard to understand you, for individualised performance coaching.
What makes Core Flow different?
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Whole-Person Model – Bio (progressive S&C, mobility, nutrition), Psycho (systems & scaffolding that fight overwhelm), Social (coaching that fits real-world demands).
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Daily Adaptation – Plans adjust around your hormones, workload, and life curve-balls.
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Support, Not Shame – Messaging check-ins replace guilt with strategy and accountability.
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Longevity & Performance – Whether your goal is an Ironman, SUP podium, or simply moving pain-free at 70, we build strength for life.
Empower
Growth
I am a masters athlete and mainly compete in Long Distance Triathlon and Stand Up Paddle (SUP) Racing at International Level. My various sports have led me to many coaching qualifications including: Paddle UK Performance Coach Race SUP Strength and Conditioning Level 4 Coach Level 3 PT Level 4 Nutrition Coach My passion is all things active. I was a multi sports athlete in Modern Pentathlon and distance running before back surgery following an equestrian accident ended these pursuits. I used my own strength and conditioning programme to rehab ongoing nerve damage and start running and competing in multi-sport again. I understand what it takes to be successful. The training, commitment, motivation, competing, set backs, success, failure, resilience and determination. Previously I was a professional Show Jumper and Dressage Rider. I am a BHS Senior Coach and UKCC Level 3 Show Jumping Coach.
