Foundation to Fit
Build a solid core foundation, improve posture & muscular imbalances, & discover your physical capabilities!
This beginner friendly program is the perfect place to start
“I was inspired to put together this online series after hearing from so many people that they have no idea how to connect to their deep core muscles or exercise with proper technique.
Some of them had taken classes and exercised for years, but still could not seem to get relief from low back pain, lose that lower ab “pooch”, release tight hips, or perform a push-up without it hurting their shoulders and lower back.”
Can you relate to any of these?
✔️ I’ve been taking fitness classes for a while but still don’t feel like my abs are working, especially my "lower abs”
✔️ I recently gave birth (recently can be up to 1-2 years postnatal), and I haven’t been able to get my abs back
✔️ The workouts that I used to do before 35 aren’t giving me results anymore and I’m not sure where to start
✔️ I sit all the time at work, my lower back and shoulders regularly hurt. I want to improve my posture and get in shape.
✔️ I work out all the time (like lots of running and high-intensity interval training) but my abs feel weak, I have no flexibility, and my balance is poor.
✔️ I’ve never really worked out and most programs I’ve come across seem too intense and intimidating.
✔️ I used to exercise, but it’s been so long, and I’ve been so busy with work and kids. Now I’m starting over and need step-by-step guidance.
✔️ I work out a bit but am not sure if I’m doing the exercises correctly. I want to learn proper form, what muscles I’m working on and why, and how to truly connect with my body.
If one or more of these sounds spot on, you are in the right place!
“I can’t say enough great things about training with Sonja. She got me in shape for my wedding, kept me in shape during my pregnancy, and has now helped me get my body and core back postpartum. Her foundation to fit series is perfect because true to the name, it starts with your foundation, which was critical for me after having a baby. Each session builds upon the last and you can really see results by the end. She’s the best”
Meghan
Imagine feeling strong and in control of your body, more flexible, more coordinated, and confident in how to work out effectively for the rest of your life!
In this series, I will be teaching you all of my secrets to building a solid core foundation. We will start with the basics and build from the ground up using Pilates fundamentals and functional fitness to help you effectively activate your deep core muscles for improved mobility and stability of the spine.
Each class progresses with more challenging exercises so that by the time the program ends, you will be able to move with more strength and ease, and build confidence in how to work out effectively for the rest of your life!
Are you ready to change your body and feel better but are just not quite sure how to make it happen?
As we age and our bodies start to change, practicing intentional, mindful movement like Pilates is the magic recipe to helping you move with more ease and strength, and to start seeing real results when what you used to do is no longer working. Here’s how:
You’ll learn to use breathwork to optimize your posture and connect to your deepest core muscles and stabilizers.
You’ll learn techniques that enhance the stability and mobility of your spine, and when this happens, pain in your lower back, neck, shoulders, and hips starts to go away.
You’ll have more range of motion, more freedom in movement, better body awareness, more strength and control with everything else you do…i.e, chasing your kid around, running, getting up and down stairs, playing sports, doing yoga, just moving with less pain and more ease.
It will rock your world and allow you to have the most functionally fit body you’ve ever had!
Foundation to Fit will teach you these valuable techniques from home, where you can progress at your own pace!
Foundation to Fit is NOT right for you if…
✖️ You’re looking for high-intensity and fast pace
✖️ You’re not interested in learning techniques. You just want to get in shape as quickly as possible
✖️ You want a boot-camp-style workout
✖️ You are not looking to improve the longevity of your body or learn techniques that will help prevent injury
Testimonials
Foundation to Fit
Sign-Up Options
Option 1: Self-Paced
$99 for unlimited access to the on-demand video series, or included for free with your membership!
Start Now with a Free 7 Day Trial
Option 2: Join the waitlist for the next LIVE Workshop
6 (45 Min) Online workshops for 6 weeks
(classes will be recorded in case you have to miss)
Only 15 spots to keep it personalized!
Click the link to find out when the next workshop is and we’ll get back to you promptly.
What’s Included in the workshop
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Classes will be recorded if you have to miss
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The Foundation to Fit series for you to practice anytime. Newly updated!
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Connect with others throughout the program, and with me
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Private 40 min break-through session with me to help you with your form and goals
Here are some of my “secrets” to building a solid core, and the foundation of this program…
~BREATH ~
Breath is the fuel that fires our deep core muscles. Learning breathwork where we inhale by expanding laterally through the rib cage to flatten the belly and exhale where we pull the rib cage inward while simultaneously drawing in and upward to activate the transverse abdominis, allows for sustained contraction throughout an exercise. This enables optimal support of the spine, spinal mobility, and overall strength through the core.
ALIGNMENT~
Proper alignment supports the ability to target and activate core muscles in various planes of movement. Understanding how to draw the shoulders down and back and move the pelvis into optional positions for a particular exercise will ultimately improve muscle imbalances, such as raised tight shoulders, or an accentuated anterior pelvic tilt that causes low back pain. In turn, it will improve posture and help you activate and strengthen your core more effectively.
~CONNECTION~
Concentration and awareness of each action within an exercise are key to achieving a solid core. From breathwork to alignment, to the exercise itself, we need to use our minds to connect to what muscles to target, when to initiate movement, and how long to hold an exercise. You will begin to understand how to effectively engage your muscles in various planes and adjust for your own body so that you can truly find control and empowerment in your movement.
~QUALITY~
Our core muscles can work simultaneously to stabilize, strengthen, and lengthen the spine. It’s essential to learn how to engage your deep core muscles through breath work before applying movement. As you progress, you’ll learn how to stabilize the pelvis and lift through the abs, not the neck; how to adjust the pelvis and relax the shoulders for better balance and posture; how to activate the glute and quad muscles to increase flexibility in the hamstrings or support yourself in a plank. The quality of your movement will not only prevent injury but will improve your performance in basically all aspects of fitness and life.
~TIME UNDER TENSION~
When it comes to building a solid core, slow and steady wins the race! Slowing down will not only help improve the connection, quality, and precision of an exercise, but will also improve both strength and endurance, and this is where you start to feel and see the gains!
~COORDINATION~
By incorporating more coordinated movements into your practice, you are not only challenging your strength and endurance, but you are also challenging your mind. This is where the real magic begins! At this point, your breathwork and knowledge of how to target complimentary muscle groups start to feel habitual and subconscious. You learn how to efficiently perform full-body exercises in various planes. You learn to use the body as one unit, becoming solid and light at the same time. You know when to hold your body isometrically while moving the other half, and how to find the right angles for optimal core activation and performance.
~REPETITION~
I’m not talking about doing 100’s in reps; I’m talking about precision. As you continue to practice and repeat a specific set of exercises, you will notice that those exercises will actually become more challenging. You are learning how to activate your core more effectively with each movement, and your core is getting stronger! Once you have those exercises down to the best of your ability, you can progress with more challenge and coordination.