Elevated Method by Sonya

THE ELEVATED METHOD — Stop Breaking Down. Start Building Up.

The Elevated Method is a 90-day integrated coaching system for athletes and adults who want to move

better, recover faster, and perform consistently — without burnout or guesswork.

Built by Sonya Shields — a performance coach with over 20 years of experience coaching athletes and

everyday people — this app gives you direct access to The Elevated Method's three-pillar system, your

fully personalized program, and real coaching support inside one platform.

THE THREE PILLARS

PILLAR 1 — MOVEMENT & MOBILITY

Not harder workouts — smarter movement. Your daily 10–15 minute Movement Reset restores joint health,

stability, and confident pain-free movement so your body works with you, not against you. Joint prep, stability

activation, and integration movement — every day.

PILLAR 2 — NUTRITION SCIENCE

Not a diet — a system. The Elevated Plate Framework fuels your energy, hormones, and recovery without

restriction, calorie obsession, or extremes. Every meal includes protein, color, energy, and hydration.

Consistency matters more than perfection — and the app tracks it all.

PILLAR 3 — NERVOUS SYSTEM REGULATION

The pillar most people skip — and the reason everything else stops working. Your nervous system controls your

sleep, your digestion, and your recovery. A simple 5–10 minute daily practice shifts your body out of survival

mode. Better sleep, faster recovery, less inflammation — starting day one.

YOUR 90-DAY JOURNEY

Weeks 1–4 · RESET — Establish your foundation. Restore mobility. Calm your nervous system. Simplify

nutrition.

Weeks 5–8 · BUILD — Strength through stability. Nutrition layering. Deeper recovery practices.

Weeks 9–12 · ELEVATE — Integrated routines. Long-term strategies. Real-life application.

WHAT'S INSIDE THE APP

· Personalized 90-day program built around your goals and pathway

· Daily movement sessions with coaching cues for all three pillars

· Nutrition tracking with the Elevated Plate Framework and meal plans

· Macro tracking — protein, fats, and carbs — with daily food diary

· Weekly check-ins across movement, nutrition, and nervous system recovery

· Progress photos, measurements, and compliance trend tracking

· Direct messaging with your coach — Sonya is in the app with you

· File sharing — guides, protocols, and weekly resources sent in-app

· Onboarding questionnaire personalized to your goals and current state

· Cryotherapy session booking and recovery tracking (add-on)

YOUR PATHWAYS

CORE PATHWAY — For adults and families building long-term health, energy, and resilience through mobility,

nutrition, and stress regulation.

ATHLETE PATHWAY — For youth and competitive athletes focused on durability, recovery, injury prevention,

and performance development.

TEAM PROGRAMS — For organizations integrating movement, nutrition, and recovery into their team's

season.

PRIVATE COACHING — Fully personalized 1-on-1 support with direct access to Sonya. Application-based.

REAL OUTCOMES

These aren't promises — they're the natural result of integrating movement, nutrition, and nervous system

recovery into one system:

· Move without pain or stiffness · Consistent energy throughout the day

· Fewer injuries and faster recovery · Reduced stress and inflammation

· Better sleep and recovery quality · Sustainable performance, not burnout

"When all three work together — you feel like yourself again."

Sonya Shields · The Elevated Method

Move Well. Eat Smart. Live Fully.