We specialize in one-on-one Personal Training, Pilates, Yoga, Group Fitness, Swim Coaching, Exercise Therapy and Nutrition. We also work closely with several Physiotherapists, Chiropractors and Massage Therapists for any individual needs and rehab conditioning.
We are excited and ready to dedicate our time and energy to help you achieve your goals.
Contact Sonja to book your sessions.
One-on-One Personal Training will give you the best possible results.
Having a Personal Trainer can save you a lot of time, frustration and pain in your journey to achieving your fitness and health goals.
Partner & Small Group Personal Training sessions incorporate the 1-on-1 Personal Training format. Partner & Small Groups that have the same goal and objectives together in a workout to push and challenge one another. These sessions are designed to achieve the same goal: improve and succeed!
So if you have a friend or partner that you would like to train with, then this program would benefit you and your training needs.
You can create your own group. Book your time as a group of 4 to 6 people.
Cardio Kickboxing FREE INTRO…learn the basic punches and kicks
Sonja will teach you the basic punches and kicks, so you can join into the on-line upcoming Cardio Kickboxing classes with confidence! The key is technique and form. Cardio Kickboxing will burn anywhere from 400-700 calories in under an hour. Anyone can do it!
Video by Sonja Bidese, 13 minutes
Core work is crucial to your workout regime! Your Core is your foundation and needs balance. Let Sonja show you over 30 core exercises with the Stability Ball. This 1 hour video covers more then you can handle in one workout. Use these exercises after your weight training routine or cardio session and split the exercises into several days worth of Core madness. Video: 57 min. Links to both Windows and Apple videos will be delivered to your inbox.One Hour Ab Shredder Workout with the Stability Ball
Join Sonja for a 50 minute Yogalates class. The focus in this class is posture, hips, glutes, low back and core strength. No worries if you have never done a Yoga or Pilates class before, Sonja will guide you into each position and exercise. You can also hire Sonja for a one on one on-line session of Yogalates for a better understanding of the exercises. Enjoy the video and listen to your body.
Video: 47 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join Sonja for 1 hour of Yogalates. Yogalates is a cross between Yoga and Pilates, which is a great combination to give you a toned supple & healthy body and a stress free mind. Yogalates is very effective for weight-loss, toning, back and spinal related problems, osteoporosis, arthritis, diabetes and menstrual problems, It improves flexibility and strengthens the body. All you need is a mat and water, Are you ready to explore the best of both worlds?
Video: 56 min. Links to both Windows and Apple videos will be delivered to your inbox.
If you have taken one of Sonja’s classes, you know she means business…join her in this 45 minute Kick-Butt Cardio Kickboxing Workout. Burn calories, get rid of unwanted fat, strengthen, sculpt, increase your stamina and endurance, and most of all work hard and have fun! What are you waiting for?
Video: 49 min. Links to both Windows and Apple videos will be delivered to your inbox.
Sonja has created this 40 minute workout for you to challenge you in strength and endurance! All you need is a set of free weights that will challenge you a stability ball and water! You will be going through a 30 minute all over body workout and finish up with 10 minutes of CORE work…GET READY TO SWEAT AND CHALLENGE YOUR STRENGTH! The 3 B’s for Success are 1. Burn Fat 2. Build muscle 3. Boost Metabolism.
Video: 37 min. Links to both Windows and Apple videos will be delivered to your inbox.
“MAKE YOUR BODY YOUR MACHINE!” In real life your bodies move side to side, backwards, forwards and diagonally. Shouldn’t we train the same way? Let Sonja educate you in this 2 hour Video. You will learn over 40 TRX exercises, over 40 BOSU exercises and she will run you through 3 sample workouts on how to implement the tools into your training.
This video is included in the TRX and BOSU Combo BCRPA Workshop, worth 3 BCRPA credits.
Video: 2 hr, 13 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join Sonja for this 45 minute Cardio Kickboxing Workout. In this workout, Sonja will keep it simple, so you can folllow with ease, but don’t be fooled…this workout is high energy and intense and will make you sweat. All you need is you, crank your tunes and lots of WATER. You will burn a ton of calories and FAT, increase your strength, stamina and flexibility as well as improve your coordination and stamina. GET LEANER, FITTER and STRONGER.
Video: 45 min. Links to both Windows and Apple videos will be delivered to your inbox.
In this 40 minutes you will work on increasing your strength, building explosive power, improving muscular endurance, developing a strong core and burn a ton of FAT! All you need is a Stability Ball, a set of free weights and a Skipping Rope…if you don’t have a Skipping Rope, you can Skip without one…so no excuses…! Join me in this high energy workout…you can do it…beginner and the athlete…i will grantee a great workout! Video: 39 min. Links to both Windows and Apple videos will be delivered to your inbox.Metabolic Fat burning Workout
Join Sonja for this 40 minute high intensity, low impact workout. All you need is a Dumbbell, a Kettlebell or use the Dumbbell instead and LOTS OF WATER! If you don’t challenge yourself, you will not change anything! Work out hard and see the RESULTS!
Video: 44 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join Sonja for this 40 minute high intensity, low impact workout. All you need is a Dumbbell, a Kettlebell or use the Dumbbell instead and LOTS OF WATER! If you don’t challenge yourself, you will not change anything! Work out hard and see the RESULTS!
Video: 47 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join Sonja for this 30 minute high energy workout. All you need is a TRX, 2 Kettlebells, a Skipping Rope and Water. If you don’t have a required tool, don’t worry, Sonja will show you alternatives, so you can join in right away! Be prepared to sweat and shed some serious FAT.
Video: 30 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join me for an intense Kettlebell & Skipping Workout! Have your tools ready as well as your water & let’s burn some serious calories!
Video: 32 min. Links to both Windows and Apple videos will be delivered to your inbox.
Join me in my fun 30 minute high energy, high fat-burning, high calorie burning exercise class…All you need is you, a mat and water as well as a Skipping Rope, but that is optional!
Video: 33 min. Links to both Windows and Apple videos will be delivered to your inbox.
Sonja will educate you on how to Foam Roll safely! Once purchased you will have access to the Video and will be emailed a manual with details on all the exercises! A Foam Roller serves as a deep tissue massage tool and is very effective for the avid athlete or someone who needs regular care working through those tight knots! Foam Rolling can be done anywhere at any time and in Sonja’s opinion most if not everyone should Foam roll! in this video, Sonja will cover all muscles on your lower and upper body and as a bonus you get to work on your core!
This video is included in the Foam Roller BCRPA Workshop, worth 3 BCRPA credits.
This video comes with a Workshop Manual PDF.
Video: 37 min. Links to both Windows and Apple videos will be delivered to your inbox.
I am a natural fitness and nutrition enthusiast and I love to bring out the best in people. I am a BCRPA Trainer of Fitness Leaders, BCRPA Certified Personal Trainer, Registered Certified Holistic Nutritionist and Certified Nutritional Counselor.
Wherever you are in your personal health and fitness journey, I am here to help.