Coach FEATURE: Sonia Grant

We continue to meet our fellow coaches, get inspired and build coach community with our "Meet the Coach" features! This month we meet Sonia Grant, a Health & Wellness Coach from Canada.

Interview with Sonia

About Sonia

Lives In: Ontario, Canada

Company: Empower and Nourish

Type of Coach: Health & Wellness Coach

Describe your coaching business in one sentence: I support adults 50+ who want to gain more energy, improve digestion, and have more vitality with a whole-food plant-based approach.

Meet Sonia

Sonia Grant discovered her passion for nutrition as a teenager, starting with one small change: cutting the sugar out of her tea. Over time, that early curiosity grew into a deeper interest in food, health, and how simple habits can shape the way we feel every day.

In a recent conversation with Dr Steve Jeffs, Sonia shared how that lifelong interest eventually led her to become a certified health and wellness coach focused on helping adults aged 50+ improve their energy, digestive health, mood, and vitality through a whole food, plant-based approach.

Based in Ontario, Canada, Sonia works with clients who want to feel better in their bodies by making small, sustainable changes that don’t feel overwhelming.

From Personal Interest to Coaching Purpose

Sonia’s path into coaching began long before she trained professionally. As a teenager, she started paying closer attention to what she was eating and gradually became more knowledgeable about nutrition through books, videos, and personal learning.

Eventually, she decided, ‘why keep that information to myself? why not share that with others?’

She completed training as a certified health and wellness coach and found what she describes as her true niche in life. For Sonia, coaching is about helping people make changes that improve their energy, digestion, mood, and overall vitality.

Supporting Adults 50+ with Energy and Vitality

Sonia works primarily with adults aged 50 plus who want to:

• Gain more energy
• Improve digestive health
• Improve their mood
• Feel greater vitality in everyday life

At 60 herself, Sonia feels she can relate closely to the experiences of people in that age group and understands many of the challenges they may be facing.

Her coaching is especially focused on helping clients feel more energized and able to do the things that matter to them — whether that means enjoying daily life more fully or having the energy to spend time with grandchildren and stay active throughout the day.

A Whole Food, Plant-Based Approach

At the centre of Sonia’s coaching is a whole food, plant-based approach.

She helps clients look closely at what they are eating and encourages them to move toward simpler, more nutritious meals made from basic ingredients rather than packaged foods and microwave-ready meals.

Her philosophy is not about taking everything away at once. Instead, it is about making small, sustainable changes that feel manageable.

For example, Sonia suggests simple shifts such as:

• Adding more vegetables to meals
• Choosing oats with berries, nuts, and seeds for breakfast
• Replacing sugary desserts with fruit
• Preparing meals in batches to make healthy eating easier during a busy week

As Sonia emphasises, small changes add up — and it’s important not to try to change everything overnight.

The Power of Small Steps

One of Sonia’s strongest themes is that change does not need to be overwhelming.

She encourages clients to focus on one small step at a time, such as adding one new vegetable to dinner or going for a short walk after a meal. This helps reduce overwhelm and makes it easier for people to build habits they can actually maintain.

This approach is deeply influenced by the ideas in Atomic Habits by James Clear, one of Sonia’s favourite books.

She also recognises that many people fear failure before they even begin. Because of that, her role as a coach is not only to provide guidance, but also to support consistency and confidence — often through accountability and simple weekly actions.

Sonia’s ENERGY Method

Sonia has developed her own coaching framework, called the ENERGY Method, which she uses to guide clients through practical, sustainable change.

It stands for:

• E – Eat real foods
• N – Nurture digestive health
• E – Establish steady energy
• R – Restore healthy routines
• G – Grow sustainable habits
• Y – Your vitality returns

Through this framework, Sonia helps clients explore food choices, digestion, energy levels, routines, hydration, movement, and habit-building — all with the goal of helping them feel better in their bodies and improve their daily lives.

Books and Coaching Influences

Sonia shared three books that are especially meaningful in her work:

• Atomic Habits by James Clear
• Eat to Live by Dr Joel Fuhrman
• The Coaching Habit by Michael Stanier

Each of these reflects an aspect of her coaching philosophy: small, sustainable change; whole food, plant-based nutrition; and using questions to help clients find solutions that work for them.

She believes strongly that coaching is not about telling clients exactly what they should do. Instead, it is about guiding them to discover what will work in their own lives.

In Conclusion: Small Changes, Real Results

Sonia Grant’s coaching is grounded in simplicity, consistency, and the belief that small changes can make a powerful difference.

By helping clients build healthier habits around food, energy, digestion, movement, and routine, she supports them in feeling better physically and emotionally — and in regaining the vitality to enjoy everyday life more fully.

For Sonia, nothing is more rewarding than seeing a client’s energy return and watching those changes ripple out into the rest of their life.

LEARN MORE about Sonia here: Visit Sonia's Website here >> Follow Sonia on Facebook >> Follow Sonia on LinkedIn >> Follow Sonia on Instagram >>