BULLDOG GYM / MEMBER SPOTLIGHT

Sophia Murphy: Never Give Up

Same Girl. Different Mindset. Stronger Everything.

At Bulldog Gym, we believe that strength is measured by more than the weight on a barbell. It’s found in perseverance, personal growth, and the courage to keep showing up—even when the journey gets difficult.

Today, we’re proud to celebrate Bulldog Gym member Sophia Murphy, whose story is a powerful reminder that progress isn’t always linear, setbacks don’t define us, and the most meaningful transformations happen both inside and outside the gym.

From losing over 100 pounds to squatting more than 200 pounds, Sophia has accomplished incredible things. But what makes her story truly special is the determination, perspective, and sense of community she has developed along the way.

Here is Sophia’s journey, in her own words.

The decision to begin

“My journey has not been an easy one, and I think that is something important to share. There are so many challenges we face when trying to become the person we want to be. There are ups, downs, setbacks, and moments when we question ourselves. But one thing I have learned is to never give up on yourself.

My journey started back in 2021. I remember waking up one day and telling myself, enough is enough. I was tired of feeling exhausted all the time. I would wake up in the mornings and just want to stay in bed because I had absolutely no energy. I wanted to actually enjoy life, have the energy to do things, and feel good about myself.

I have struggled with my weight for most of my life, and being a woman with PCOS has brought its own challenges along the way. I was tired of looking in the mirror and seeing someone who wasn’t truly happy with herself. I had some confidence, but not nearly as much as I wanted. I knew something needed to change, and I was the only person who could make that change happen.

When I first started, my biggest goal was simply to lose weight. Within that first year, I went from 320 lbs to 218 lbs, losing over 100 pounds! That was something I never imagined I would accomplish.

Finding a new focus

But looking back, I realized I was so focused on seeing that number on the scale go down that I wasn’t paying attention to other important things. I wasn’t prioritizing strength training or proper lifting techniques, and I ended up losing a lot of muscle along with the weight.

Eventually, my goals started to change. I didn’t just want to lose weight anymore. I wanted to build muscle, become stronger, and have a leaner, more muscular body. At the time, I thought simply eating more would help me gain muscle. I wasn’t tracking macros or really understanding my nutrition. I was just going with the flow, and eventually I gained some weight back.

And you know what? That is part of my journey too.

I had to remind myself of what I truly wanted and why I started in the first place.

I’ll admit that in 2025, I wasn’t putting as much effort into the gym as I could have. There were mornings when my alarm would go off and I would ignore it. Some weeks I was only going once or twice. I had gotten comfortable, and I knew I was capable of more.

So when 2026 came around, I made a promise to myself. I was not going to let my mind overpower me anymore. When that alarm went off, I was getting up and going, even on the mornings I didn’t feel like it.

And I have kept pushing myself ever since!

Building strength, inside and out

This year I have been consistently going to the gym 4–5 days a week, along with getting my walks in whenever I can. I have learned so much about strength training, nutrition, and what my body is truly capable of.

My form has improved tremendously, and I have to give a huge thank you to Billie Jo for working with me and helping me improve my lifting techniques. I have gained so much strength this year, and one of my proudest accomplishments has been reaching a personal record of squatting over 200 lbs!

Sometimes I still can’t believe that I am capable of lifting that much weight.

I have also started prioritizing my nutrition, especially my protein intake, because I have learned just how important fueling your body is when you’re working toward building muscle.

Finding her gym family

Another huge part of my journey has been Bulldog Gym. I absolutely love being part of this gym. Over the years, it has become my safe place through some of the hardest times in my life. I always say the gym is my therapy, and I truly mean that.

I have met so many amazing people along the way, and this past year I feel like I have become even more involved with my gym family. I absolutely love our 4 AM weekday crew! We show up, encourage each other, and keep each other accountable. Having people around you who want to see you succeed is such a blessing.

When I look back at the woman I was in 2021 and compare her to the woman I am today, I am so proud of how far I have come. Not just physically, but mentally too.

One of my biggest motivations has always been remembering how I used to feel. I never want to go back to feeling that unhappy with myself. But I am also thankful for the woman I used to be because she was the one who decided to make a change. She took that first step that brought me to where I am today.

And I am still learning, still growing, and still working toward my goals. My journey is nowhere near over.

Cheering on the next person

One thing I will always tell people is NEVER GIVE UP.

It doesn’t matter how many times you have to start over, how long it takes you, or how many setbacks you face. What matters is that you keep going.

Do what makes YOU happy. If you want to start your fitness journey, do it for yourself. Don’t let someone’s negativity or lack of support stop you from becoming the person you want to be.

And if you feel like you have nobody cheering you on, just know that I AM CHEERING YOU ON!

I want to see everyone succeed. I want people to experience that feeling of accomplishing something they once thought was impossible.

That is also one of the biggest reasons I decided to start taking courses through NASM to become a Certified Personal Trainer. I want to help people who have been in my shoes. People who don’t know where to start, who struggle with their confidence, or who feel like their goals are out of reach. I want to help them see what they are truly capable of.

Because if there is anything this journey has taught me, it is that we are capable of so much more than we give ourselves credit for.

Still learning. Still growing.

I am a woman with PCOS. I am a woman who has struggled with her weight, her confidence, and her motivation. I am a woman who has experienced setbacks and had to find her way again.

But I am also a woman who never gave up on herself.

And that is something I will always be proud of.

Your journey doesn’t have to be perfect. You just have to keep showing up for yourself. Never give up.”

“Your journey doesn’t have to be perfect. You just have to keep showing up for yourself.”

Sophia Murphy

Stronger Together. Always.

Sophia’s journey represents everything we love about the Bulldog Gym community.

It’s not simply about the pounds lost, the weight lifted, or the number of days spent training. It’s about the relationships built, the confidence gained, and the determination to become a stronger version of yourself.

We’re incredibly proud of Sophia, grateful to be part of her journey, and excited to see what she accomplishes next.

Congratulations, Sophia! Your Bulldog Gym family is cheering you on every step of the way.

BULLDOG GYM • Stronger Together.