Watermen Lifeguard Ambassador Series: Sophia Gulotti “Sojo", Rehoboth Beach Patrol, Sussex County, Delaware
Welcome to the Watermen Lifeguard Ambassador Series. This weeks featured Ambassador is Rehoboth Beach Patrol Lifeguard, Sophia Gulotti “Sojo". We had a chance to interview Sojo about her saving lives on and off the clock, winning beach flags at Nationals, training routine, and favorite equipment. Read her interview below:
Hobbies?
I’ve been into flying my drone around the beach and capturing aerial shots. It’s really beautiful to see the beach from that point of view and I like to challenge myself creatively to make drone edits. Aside from training and working out, I enjoy getting ice cream with my roommates and sitting out in my yard to people-watch.
Any Highlights From the Past Year?
The biggest standout moment for me was winning Beach Flags at the USLA National Championships in Huntington Beach, CA.
Winning that event was incredibly meaningful to me because, as a full-time Army Nurse, I cannot train on the beach every day like many of my competitors. Balancing a demanding career in military medicine with the preparation needed for high-level competition required discipline, creativity, and sacrifice. The victory symbolized more than just speed on the sand—it reflected perseverance, time management, and the ability to compete. Standing on the line at nationals, I carried with me all the long shifts, the early mornings, and intense training sessions. Winning was proof to myself that even with the challenges of having a full-time job, I can still rise to the occasion and chase down my goals. It made the win feel even more special.
Any Big Rescues or Emergencies?
I’ve had my fair share of ocean rescues, but my most memorable emergency happened off the beach. A few years ago, I was running a 10k in Georgetown, DC. While on the course, a runner in front of me collapsed onto the ground. Without hesitation, I approached the runner and did an assessment. The runner had no pulse and was not breathing. I quickly gave my phone to my friend and instructed her to call 911, while I began chest compressions. Runners on the course stopped to assist with CPR and helped clear the way for an ambulance to arrive. We did 15 minutes of CPR before EMS took over.
This was quite the learning experience for me, and it changed the way I defined what it meant to be a lifeguard. When the moment came, my training instincts immediately kicked in. It showed me that lifeguarding isn’t something you turn on and off—it becomes part of who you are. That experience taught me that we are always “on duty,” because you never know when someone might need help. Lifesaving skills are not confined to the beach; they carry over into every part of life. It was a reminder that the skills I’ve practiced over and over can make a real difference in someone’s life, and it deepened my sense of responsibility to always be ready.
What Is Your Training Routine?
My training routine has changed a ton in the last year, but consistency has been key in setting myself up for success. Each week, I do 2 weight room sessions in the gym, and 3-4 days of plyometric/track/beach workouts. This combo works best for me, since I work 12-hour shifts in the hospital, so I really have to utilize the time I have after my shifts at the beach.
What Is Your Favorite Equipment?
I have a few gear essentials that I can’t live without. First, being my Whoop fitness band. I’ve been wearing it for almost three years now, and I rely on it to give me valuable information about my health and wellness, and I can track my recovery, which helps me navigate my training cycles. Another must-have is my “emotional support” water bottle. I have a red hydroflask that's covered in stickers, which gives it personality. I take it everywhere with me. Lastly, are my running trainers. I wear the Saucony Endorphin Pro 4’s. They’re a great shoe for speed workouts, and they’re super lightweight and comfy to train in.
What Does Watermen Mean to You?
To me, being a Waterman is having a deep respect for the water and for the people who are in it. It’s about belonging to the water and knowing the responsibility that comes with keeping people safe.
Check out Sojo on Instagram: sojog
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