Studio Soma

📆 SAVE THE DATE!

We only take on new SGPT clients every 12 weeks. Why? Because we focus heavily on individual progression, and flooding the groups ruins the experience.

If you’re interested in joining a community that actually keeps you accountable, mark your calendar:

🗓️ Next Wave: 28 September
🗓️ New Year Wave: 4 January

You are welcome here 🌈

🗓️ Class Schedule Update

If you’ve been on the fence, now is your chance to take the plunge! Get in touch to discuss details or fill out the expression of interest form via the link in our bio.

Outdated medical advice and social misconceptions surrounding women’s health can get in the bin. Pregnancy isn’t an illness, it’s a strength.

If pregnancy and motherhood didn’t stop these women why should it stop you?

🎾Serena Williams
🏋🏻‍♀️Tia-Clair Toomey
🏃🏿‍♀️Allyson Felix
🤺Nada Hafez
🏹Jodie Grinham
🚴🏻‍♀️Katy Marchant

Are you breathing backwards during your workouts? 💨

If you’ve ever been told to simply ‘exhale on the way up and inhale on the way down,’ you are only getting half the story.

In fitness, we are taught the standard rule:
👉 Inhale during muscular lengthening (the eccentric phase, like lowering into a squat).
👉 Exhale during muscular shortening (the concentric phase, like standing up).

This works beautifully for most movements because your breath creates Intra-Abdominal Pressure (IAP) to shield your spine when the load is heaviest.

⚠️ BUT HERE IS THE WARNING: If you strictly follow the ‘muscle contraction’ rule, you will completely ruin exercises like the Bird Dog or Deadbug.

During a Bird Dog, your glutes technically shorten as you kick your leg back. By standard rules, you should exhale. But if you do that, you miss the entire point of the movement.

These aren’t glute exercises, they are anti-extension core exercises. The absolute hardest part of the movement isn’t kicking your leg, it’s stopping gravity pulling your lower back into a deep, sagging arch.

The Golden Rule: Forget tracking individual muscles. Instead, track your posture.

💡 Breathe out when the movement is fighting hardest to break your form.

For a squat, that’s driving out of the bottom. For a Bird Dog, that’s the exact moment your limbs are extended.

Some important dates coming up at Studio Soma ⬆️

Holiday Update 👆🏻

🏋🏻‍♀️One of the biggest barriers for women entering the weight room is the fear of ‘accidentally’ getting too big.

🏋🏼‍♀️Here is the reality: Your body is an adaptive machine. It responds to the specific demands of a programme.

🏋🏿‍♀️If you want to build significant muscle mass, you need to train for hypertrophy. It’s a difficult, rewarding, and very intentional process that requires years of work and dedication.

🏋🏽‍♀️If you want to be stronger, faster, and more resilient without adding size, you can adjust the variables (intensity, tempo, and rest) to get you there.

You don’t just ‘wake up bulky’ any more than you ‘accidentally’ become a marathon runner. You have total agency over how you.

YOU HAVE A CHOICE!