ACE certified personal trainer

Sonja Friend-Uhl lightening bolt

Verified 1 Review
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About Sonja

Sonja's ability to motivate others and lead by example are the keys to her success as a fitness and nutrition professional. She has trained people of all ages and abilities for nearly 22 years. A skilled fitness programmer, Sonja holds Personal Fitness Training Certifications with ACSM and AFAA as well as AFAA specialty certifications in Youth, Senior, and Pre-Natal Fitness. Sonja is also an ACE Certified Health Coach which allows her to work with the allied health field caring for clients with more critical needs such as Diabetes, Lupus, Epilepsy, Heart Disease, Obesity, Cancer, Auto Immune conditions and many other health challenges. She is also a USATF Certified Running Coach, a Nutrition & Weight Loss Certified Counselor and CPR/AED Certified.

Sonja has a Bachelor of Arts Degree from the College of William and Mary. She has published fitness and running articles in Runners World Magazine and Health & Fitness News. A natural and motivating public speaker, Sonja has performed as the keynote speaker for race expos, athletic banquets, Rotary Club functions, and national TV affiliates.

Areas of Expertise

  • Core and Balance
  • Nutrition
  • Strength Training
  • Weight Loss
  • Flexibility and Mobility
  • Boxing
  • Muscular Definition
  • Functional Training
  • Sports Performance Training
  • Cardiovascular Conditioning
  • Wellness

NCCA Accredited Certifications

ace certification ACE Certified Health Coach
ace certification ACE Certified Personal Trainer
ACSM Certified Personal Trainer
AFAA Certified Personal Trainer

Additional Certifications

AFAA Weight Management Specialist, AFAA Certified Youth Fitness Specialist, CPR/AED/First Aid, AFAA Behavior Modification Specialist, AFAA Senior Fitness Specialist, ACE Strength & Conditioning Specialist, ACE Certified Fitness Nutrition Specialist, Level 2 USATF Coach: Jumps, Sprints, Hurdles, Relays, AFAA Prenatal Instructor


BA in International Relations

Who I Especially Like Working With

Bariatric, Law Enforcement, Overweight/ Obese, Peri/Post-menopausal, Pre/post-natal, Runners, Seniors, Student-athletes, Women, Youth

Medical Conditions Experience

Addiction, Alzheimer's, Arthritis, Asthma, Back Pain/Issues, Bone/Joint Injury, Breast Cancer, Cancer, Cerebral Palsy, Diabetes, Fibromyalgia, Hip Pain/Issues, Hypertension, Hypothyroidism, Lower Body Pain/Issues, Obesity, Osteoporosis, Piriformis Syndrome, Plantar fasciitis, Postural Issues, Sciatica, Scoliosis, Shoulder Issues

Her programming is efficient and keeps me challenged, yet still feeling like I am progressing each week. She makes the workouts actually enjoyable! They are rarely the same in design, but it is obvious she follows a progressive plan based on sound principles related to my goals (weight loss around my gut area and building muscle in my upper and lower body). Sonja also is very knowledgeable in nutrition and keeps me on point and informed in this regard. She is one of the best in her field and her resume is proof of this...but in person she is the real deal. You will be happy you chose her!


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