Strength · Mobility · Longevity
Form and Function Lab
Coaching for YOUR life. Explore personal training, group classes, personalized coaching, and support for teams and clubs.
1:1 Personal Training
In person · Built around you
Individualized, in-person strength and movement sessions. Clear programming, attentive coaching, and progress at your pace.
Group Classes
In person · Small group support
Purposeful strength, mobility, and stability training—with expert guidance and the energy of a supportive group.
Personalized Coaching
Hybrid or fully virtual support. Personalized programming, check-ins, and a clear plan for the rest of your week.
Team + Club Performance
Customized support for your group
Choose training, programming, and nutrition support around your team’s needs—with preferred pricing on recovery services.
About Sonia
The coach behind Form + Function
Supportive coaching, practical education, and strength for the life you want to keep living. Get to know my approach.
About Sonia
I’m Sonia, a personal trainer, strength coach, and cyclist. Form + Function grew from a simple belief: training should support the life you want to live.My approach brings together strength, mobility, stability, and practical movement education. Your plan starts with your experience, priorities, and the time you actually have.Good coaching makes the next step clearer. I explain the purpose behind your training, offer options that fit your starting point, and adjust the plan as your needs change. The aim is to build physical capacity and the confidence to use it.This is a supportive, body-neutral space where your goals matter and progress can take different forms. You don’t need a certain level of fitness or a particular body size to belong here.Movement is medicine. Strength is for everyone. And your training should give you more choices in the life you want to keep living.
What to Expect
A clear starting point
We start with your goals, training experience, schedule, and what you want movement to make possible. From there, we choose the right level of support and build a plan you can understand and use.
Every Body Belongs
Respect is part of the practice
All races, genders, sexual orientations, body sizes, ages, abilities, and backgrounds are welcome here. Coaching centers your goals and your experience. Body shaming, discrimination, and harassment have no place in this space.
Recovery Services
Coming soon.
Let’s Find Your Starting Point
Whether you’re looking for in-person sessions, a supportive class, or more comprehensive coaching, start with a conversation about your goals and the support that fits your life.
Team + Club Performance
Maintenance, mobility + prehab programming for teams, clubs, and groups.Choose the support your team needs: in-person training, virtual training plans, and nutrition planning. Your customized service mix is built around your group’s goals and schedule.Keep your team moving with preferred pricing on recovery services, available alongside your team program.
Personal Training
In-person training, built around you.Individualized strength and movement sessions begin with your goals, experience, and current routine. Your plan combines purposeful exercises, clear progressions, and attentive coaching so you know what to do and why.Expect technique guidance, options that meet you where you are, and thoughtful adjustments as you progress. Your coach handles the programming so you can focus on building strength, confidence, and capability.
Group Classes
In-person training with a supportive group.Build strength, mobility, and stability through purposeful sessions that give every movement a reason. You’ll get clear instruction, coaching on technique, and options for your experience level.The programming is already planned; your job is to show up and train. Classes offer structure and consistency alongside the encouragement of moving with others.Explore the current schedule through booking, or get in touch to find the best starting point.
Personalized Coaching
A clear plan. Ongoing support. Training that fits your life.Personalized coaching connects your workouts to the rest of your week. Build a routine around your goals, schedule, available equipment, and experience—with programming and guidance that evolve as you do.Choose hybrid support that combines in-person sessions with training between appointments, or work fully virtually. Personalized planning, regular check-ins, and thoughtful adjustments keep the next step clear.You’re investing in the thinking behind your training: what to prioritize, how to progress, and when to adjust. Start with a conversation about the level of support that fits your life.