ONYA coaching
Strong. Calm. Alive
Strength you can live in.
Energy that doesn’t burn out.
Strength & Performance
​Strength, mobility and neural control for performance that lasts.
On-Line Coaching and Training Plans for
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Age-group athletes who want power without the crash.
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Riders who want balance and connection.
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Active adults who want muscle, bone density, longevity and stability that actually supports their life.
We train the way the body - and your nervous system - can actually work with in a way that works with your current reality, not against it.:
Mobility that restores access to movement, stability that creates dependable force and joint confidence and neural control that improves coordination, timing and usable power.
No more grinding for marginal gains. No more starting over. No more wasted training.
Triathletes, Endurance / SUP & Active Adults
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Age-group athletes done with the cycle of overreaching and unravelling
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Active adults rebuilding the muscle, bone density and strength and longevity that real life demands
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Strength, mobility, neural control and nervous system capacity all meet so your body can actually express the performance you’ve been trying to build.
Riders / Equestrians
Improve posture, balance and responsiveness with an independent seat.​​
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We focus on strength, mobility and nervous-system-led control for a more stable, adaptable body.
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Ride with quieter effort, better performance, less tension, clearer aids and more consistency – for your benefit and your horse’s.
Why Onya
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Strong → usable strength, dependable power, joint integrity
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Calm → nervous system led for movement pattern access, smooth coordination, responsiveness
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Alive → energy that lasts, performance without collapse
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Strength You Can Use
Build real strength that shows up everywhere — in power, speed, stability, and everyday movement. ​
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Mobility That Gives You Space to Move
Mobility that restores healthy range, reduces restriction, and creates room for efficient, powerful mechanics.​
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Neural Control for Better Coordination & Power
Train your brain and body to work together so movement is smoother, timing sharper, technique cleaner, and power easier to access — even under pressure, fatigue or in the saddle.​​
A Nervous System That Supports Performance
Training that your body can absorb and respond to. Less fight, less fatigue, less tension. More consistency, more control, more energy that lasts.​​
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Mindset That Supports the Body
Clear decision-making, sustainable habits, emotional regulation and confidence built from better signals - not from ignoring what the body tells you.​​
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Nutrition That Fuels Strength, Recovery & Hormone Health
Fuel that matches your training and your life.
Stronger muscles, better energy, improved bone density, calmer nervous system. Nutrition as a performance tool.​
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Performance Without Burnout
Everything works together: strength, mobility, neural control, nervous system, mindset and nutrition.
This is training the body - and brain - can absorb, adapt to and build from.
No more all-or-nothing cycles.
Just sustainable, confident progress.​
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​ONYA is built on those pillars
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​​A Whole-System Approach
Whether you’re building for a race, the saddle, a podium, or the next decade of your life -
We train the whole system, not the parts. Breath. Posture. Load. Capacity. Output. Everything connected. Nothing wasted.
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Strength You Can Live In
Your plan shifts with your life, your energy, your season, your recovery. Not the other way around.​​​
Build the strength to perform, the calm to control it and the energy to live it.
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About Onya
I reached here as an age-group endurance athlete and a rider who did exactly what most motivated people do: I pushed. I trained harder, added more volume, stacked more expectations on a body that was already carrying a full life and then wondered why it stopped cooperating.
On paper, I was doing everything “right”. In reality, my nervous system was overloaded, my movement patterns were compensating, and my performance was being held back by a body that no longer trusted the way I was training.
Onya grew out of the point where I stopped trying to overpower that and started listening to it instead.
Sonya Brotherton
I’m a Team GB age-group athlete in long-distance triathlon and international-level stand-up paddle racing. Before that, I spent many years as a professional show jumper and dressage rider. Horses were my first teachers in feel, timing, posture, balance — and power without force. My athletic background spans modern pentathlon, distance running, and endurance sport. An equestrian accident and the spinal surgery that followed changed my direction but not my nature. I rebuilt myself using strength and conditioning — slowly, patiently, in conversation with my nervous system — learning how to run, lift, and compete again while managing nerve damage. I have been coaching for over 25 years, with qualifications across strength and conditioning, personal training, nutrition, performance coaching in SUP racing, and senior-level equestrian coaching. My work has always sat at the intersection of performance, movement quality, recovery, and the reality of life. I understand what it takes to chase a goal. The structure. The training load. The self-doubt. The resilience. The setbacks that make you question everything. The moments of surprising strength that remind you why you began. The deep pull to feel capable and alive in your body. My coaching isn’t about pushing harder. It’s about training in a way your body can absorb, recover from, and sustain — so you can perform at a high level without losing yourself to the process.
