INTERVIEW: Sondra Gatein
Sondra is a wellness coach working to help her team take control of their self-care and health. She belongs to a fierce community who are on a mission to help! I met Sondra while working in a restaurant years ago! She now is the mum of a toddler, getting married next year, side hustles it up, has a full-time job, and still has time to take care of herself. 
Q. The classic question, What got you into fitness/wellness?
My journey began when I fell in love with yoga and meditation. I have always struggled with anxiety and my self-confidence. That’s what started my love with movement, eating healthy but I was lost on how to consistently show up for myself and how to feel good. I never had a community and support to go with that. I always tried so many things from Youtube videos, gym classes, meal prepping, cutting calories, and home workouts - but I always fell short and never stuck with anything. It wasn't until about 2 years ago is when I really invested in myself and started my journey, I made a decision that changed the course of my life.
I was so resistant to the idea of it but I had nothing to lose at that point. I needed a change, I was tired of doing it on my own, I was lost. I needed something simple, that made me feel good, have the support of a community, and an amazing nutrition system - all of this together is what has made me successful and realize my potential in reaching and helping others. It is what has inspired me to become a coach, being a part of this community. They just keep rising you up. You know it's scary. It's new. But I love it. It has lit a fire in my soul.
Self-care is unique to each individual on my team. So when I go through self-care or building healthy habits. We dig deep, ask questions, and find out what they need in order to fill their cup. Some people love to read, some people love to write, or do yoga, lift weights, paint their nails - it doesn’t f*cking matter. The goal is to learn it’s okay to put yourself first, that in order to show up for yourself and others - we gotta be taking care of our minds and body first. I always will give my girls the tools they need to apply self-care into their routine, and tips on how to build these routines, help them realize they do have the time. It’s hard for me to say exactly what I recommend for self-care - as I work with each of my girls individually to help them feel good again and gain control!
I love to suggest things like self-care books, podcasts, journal prompts, breath-work, meditation, I could go on - and they get to choose what feeds their soul and gives them what they need. The key here is the support and accountability so they show up for themselves!
There is no such thing as a cookie-cutter routine or program, I am constantly talking with my girls 1 on 1 to see what works for them and will make them succeed and get the results they are looking for. If it doesn’t work for them, if they don’t like it, because meditation is not for everyone. So my goal is to make it as personal as possible.
Q: What do you say to people who claim to be “too busy” to fit in some sort of fitness or wellness?
I say bring on the challenge!!! You are never too busy to put yourself first! There is always something you are doing that is taking up your time, that isn't serving you. It's about creating new habits, things you love to do, but keep putting them aside. Replace the thought, "I'm too busy" with "how can I make this a priority." This is where talking with someone like a coach is so helpful. They can give you the tools you need to work through your mindset.
Q: How do you keep things fun and light when it comes to your health ?
I have my own dance parties!! Music and dancing lights me up and clears my head.! As I get older I have no real outlet for dancing and I don't want that to stop me from enjoying what I love! So I blast some music, dance and sing it out!
Q: What is one thing about your work that you WISH people would ask you more?
Why I do what I do - are even about me personally and my journey. I am all about transparency. And it takes a lot of confidence to reach out to someone and ask for help! so I wish more people would just reach out when they need it :)
Q: What are some of the most common struggles you encounter with your team & how do you help them through it?
3-4 weeks people want to give up - this is where your mindset and discipline comes in. That support and having someone to hold you accountable is huge. Self-critic comes out and brings you down! You have to realize how long it's taken you to build these unhealthy habits. This applies to more than just weight loss - we expect things immediately. So when my clients hit this point - this is where I really come in and help them through this with proven mindset strategies and support. You need someone to make you uncomfortable in order for you to move.
Q: 3 tips to be healthy this week?
- Giving yourself grace, and making small changes over a long period of time
- Its about enjoying your journey, if you’re not into it, if you’re not having fun, and you don’t believe in it - it won’t work. You need to find what brings you JOY. (even if it means trying a new thing every month until you find it)
- Pushing through the uncomfortable is when you're rewarded the most - so again having accountability through a community and a coach for the days when your ass just wants to do nothing! It is a fact people are more successful when they do it with someone. Thats why the past 2 years have changed my life.
Q. Do you have a non-negotiable when it comes to your self-care?
My morning routine and my mediation! It is important for me to disconnect and be consistent with self-care
I just want to say that you know we are all human, I am here (on this live) and this is super uncomfortable for me but its also exciting - I am nervous and thats okay. I am following my heart.
Right now I am growing - a lot and fast. I have so many scary moments everyday. Like right now lol.
I am becoming the person I am supposed to be. Helping others. I am empowered by my drive and my community to help people!
I am just so passionate about everything I am involved in. Its allowing me to evolve into this whole new being thats always been hiding and it feels fantastic.
Whatever it is thats holding you back or your scared of - you are so worthy of it all!
I am so fired up and on a mission to help people level up, feel better, drop some weight, learn to put themselves first, bring that fire back into their lives, and release that guilt that comes with that. If anybody is interested in what that might look like, I would love to chat!
Where to find you:
Email: sondra.gatien@gmail.com
