Sophie Strout
Owner of Lifting Lettuce
Wellness Coach
NYR Organic Beauty & Wellness Consultant

Crunchy mama. Military wife.  Vegan.  Nature lover.  Book worm.  Style maven.  Home cook/baker.  Optimist. Holistic health nut.

I help mamas wear the clothes they want with confidence by teaching them how to understand, nourish + love their body's.

Let me help you ditch the scale (or at least not have it be tied to your self worth), learn how to eat intuitively rather than count calories and be able to stand in front of the mirror bare naked and embrace that beautiful body of yours with so much dang self love you'll wonder how you ever picked it apart before!

My Story

I was pretty blissfully unaware of my weight until I was about 12 years old and hit puberty. From that age until I was an adult I struggled with wanting to be "skinnier" and lacking confidence in myself.  I was active and my parents made sure we all ate healthy at home but I still had problems with poor self-image, restricting food, binging etc I had a negative relationship with food, exercise and body image. Instead of focusing on my overall health, I was focusing on numbers, sizes and appearance. Instead of looking at how I could nourish myself, enjoy exercise and so on, I was counting and restricting calories and looking at exercise as a punishment. It was an ugly cycle and a difficult one to break free of.
When I was 19 (and soon to be married), I decided to try and focus more seriously on my health although weight loss was still my goal. I ended up losing 60lbs but more importantly, I started learning about what health really was.  I realized that my weight was simply a reflection of my unhealthy lifestyle. I realized that I was MORE than my weight.  I realized that confidence was a choice you have to make; that it doesn't automatically come with time, reaching goals or buying things.  I stopped counting calories and focused on WHAT I was eating not just how much.  I learned to love exercise and how to make it a part of my daily routine. Health really took on a whole new meaning for me!  
No one is perfect and we all struggle at times but at the end of the day, you should feel confident within your own skin and comfortable with your daily routine.  I've spent the past 10 years learning all that I can about wellness- heck, I'm still learning!  It's not a destination, it's a journey.  Sometimes the hardest part is finding what works for you (not your sister or your neighbour or some celebrity).... and that's why I became a health coach.  I don't think you should have to go on this journey alone, without guidance and support.  So I'm here!
My experiences have taught me a lot and given me a true passion to help others gain confidence, love their body's, know what to eat and how to cook and so much more.   Health should feel GOOD; it shouldn't be a chore.   You shouldn't wake up feeling intimidated by the health choices you'll make that day or go to bed feeling like you should have done better.  It's not about punishing yourself.  It's about LOVING yourself and listening to your body's needs.  Man, those were some HUGE lessons I had to learn!  
Mom Life
On May 7th 2015, I gave birth (water birth at a birth center with a midwife) to my husband's and I's son, Beckett.  You can read his birth story here.  Pregnancy and child birth were AMAZING experiences that helped me grow so much.  I have never loved my body as much as I do now but I know not everyone feels that. I love working with fellow mamas because I know how selfless motherhood is and I want to help women make themselves and their health a priority!  I want to help you find a balance that works for your life and your family so that you can cook nutritious meals, make time for movement, feel gorgeous and confident...  but not overwhelmed or confused. I want you to know that putting yourself first actually makes you a BETTER mom not a bad mom.
Dec 2 2017 I gave birth to our daughter, Finnley Raine, at home surrounded by loved ones and my wonderful midwives. Her birth story is here. Again, an amazing experience that I am so grateful for.
Motherhood is wonderful but exhausting. It asks SO much of us. It's all too easy to get lost in it and lose ourselves.  I'm determined to help women put themselves back at the top of their to do list because you know what?  Taking care of yourself actually makes you a better mom!  Trust me.


I am a graduate of the Institute for Integrative Nutrition's cutting-edge Health Coach Training Program.

I've studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of different dietary theories, I work with clients to help them make lifestyle changes that produce real and lasting results.

I also have certifications in personal training, detox specialist and nutrition therapist.