Foundation to Flow
A 30-day program designed to help you connect to your deep core, move with ease, and build strength from the inside out
Build Your Base. Find Freedom in Movement
Foundation to Flow is a 30-day progression designed to help you connect to your deep core, reduce pain, and build strength in a way that feels supportive, sustainable, and empowering.
For a more personalized experience, you can join 3 Zoom Workshops in January with Sonja, which are included in the program. Please join the waitlist below. The program launches January 5th!
Choose Your Next Step
Get access to 3 Live Zoom Workshops with Sonja in January. You’ll also receive early access and bonus support. Limited to 15 spots
Purchase Foundation to Flow – available à la carte or free with membership. Use code SOL20 for 20% off the annual membership. Expires 12/31
Does this sound like you?
You’ve been working out for years, but you still can’t feel your lower abs.
Or no matter what you try, your back, hips, and shoulders still hurt.
You want to feel strong and supported in your body, but you’re not sure where to start or whether you’re doing movements correctly.
If you’re nodding “yes,” you’re exactly where you need to be.
Who this program is designed for
✔️ You can’t feel your lower abs or deep core
✔️ You’re postnatal and healing diastasis recti
✔️ You feel tight, imbalanced, or disconnected from your body
✔️ Workouts that used to work before 35 no longer do
✔️ You sit most of the day and struggle with back or shoulder pain
✔️ You work out often but feel stiff, weak in the core, or unstable
✔️ You’re new to exercise and want step-by-step guidance
✔️ You want to understand form, technique, and why movement matters
✔️ You want to move with more confidence and build sustainable strength
If you relate to any of these, this program was made for you!
“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!
What You’ll Learn
In this 30-day series, you’ll learn the essential movement principles most people never get taught - even after years of working out:
✨ Deep core anatomy & activation
✨ Breathwork for posture, stability, and core connection
✨ Neutral spine + alignment you can feel
✨ Pelvic + hip stabilization
✨ Shoulder support + upper-body alignment
✨ Movement progressions that build coordination and control
✨ How to move with confidence, ease, and flow
When these foundations click, your entire body shifts.
Your strength increases.
Your tension decreases.
Movement becomes natural, supported, and effortless.
What’s Included
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A progressive series designed to help you build a strong, integrated foundation.
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Easy to stay consistent with, even with a busy schedule.
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Direct support from Sonja and accountability from other members.
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Easy to follow along, with modifications to meet you where you’re at.
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Practice at home, at the gym, or on the go - anytime.
The Results You Can Expect
✔️ Improved core strength and stability
✔️ Improved posture, mobility, and alignment
✔️ Reduced tension in your back, hips, shoulders, and neck
✔️ Better awareness, coordination, and control in your movement
✔️ Understanding your body in a way that elevates every workout
✔️ Confidence in carrying your new strength into daily life
This isn’t just a workout program.
It’s a lifelong movement foundation.
Who This Is Not For
✖️ You’re looking for high-intensity and a 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
Foundation to Flow is for people who want sustainable strength and a deeper connection to their bodies.
Testimonials
About Sonja
With over 20 years of experience teaching Pilates, functional fitness, and holistic health, I’ve helped hundreds of women reconnect with their bodies, build strength, heal pain, and move with confidence from the inside out.
This series is the exact method I’ve used with private clients for two decades, and now you can access it anytime, anywhere, for less than a dollar a day!
Ready To Get Started?
Get access to 3 Live Zoom Workshops with Sonja in January. You’ll also receive early access and bonus support. Limited to 15 spots
Purchase Foundation to Flow – available à la carte or free with membership. Use code SOL20 for 20% off the annual membership. Expires 12/31
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.