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Muscle Over 40: Why It’s Never Too Late to Build Strength and Feel Better

Age Is Just a Number and It’s Not an Excuse

If you’re over 40 and think your best years of strength and fitness are behind you we’re here to tell you that’s simply not true.

At Soma Fitness in Hale, we work with many men and women in their 40s, 50s, and beyond and we see it every week:

✅ Muscle being built
✅ Fat being lost
✅ Confidence being restored
✅ Energy levels improving
✅ Joints moving better
✅ Sleep getting deeper

It’s not about trying to look like you’re 21 again.
It’s about feeling strong, capable, and in control of your body no matter your age.

Why Strength Training Becomes More Important After 40

As we age, we naturally begin to lose muscle mass (called sarcopenia) and bone density especially if we’re inactive.

This leads to:

  • Slower metabolism

  • Weaker joints and posture

  • Increased risk of injury or falls

  • Higher body fat percentage

  • Lower energy and reduced quality of life

But the good news is: this is reversible.

With the right strength training approach, you can:

  • Rebuild lean muscle

  • Improve joint health and mobility

  • Boost metabolism

  • Improve hormone profiles (yes even testosterone and insulin sensitivity)

  • Feel younger, stronger, and sharper every day

“But I Haven’t Trained in Years…”

That’s okay. Most of the clients we work with haven’t or they’ve done random gym workouts with no real structure.

At Soma Fitness, we meet you where you’re at and help you progress safely and effectively.

Whether you’re brand new to lifting or just getting back into it after a long break, we’ll build a personalised plan that takes into account:

  • Your current strength and mobility

  • Any injuries or movement limitations

  • Your lifestyle, stress levels, and availability

  • Your specific goals fat loss, strength, energy, confidence, or longevity

“Am I Too Old to Build Muscle?”

Absolutely not.

Studies have shown that people in their 50s, 60s, and even 70s can build significant lean mass with proper strength training and nutrition.

We’ve helped clients:

  • Drop 10–20kg of fat

  • Rebuild core and back strength after years of pain

  • Get back into clothes they hadn’t worn for a decade

  • Lift heavier in their 40s than they did in their 20s

  • Feel proud of their body again not just tolerate it

The Soma Fitness Difference

We’re not a commercial gym.

We’re a private personal training studio in Hale, built for people who want personalised support not cookie-cutter workouts.

You’ll get:
✅ 1-1 coaching from experienced professionals
✅ Training built around your goals, body, and lifestyle
✅ A quiet, welcoming, no-intimidation space
✅ Clear progress tracking (not just weight)
✅ Education around movement, nutrition, and mindset

It’s Never Too Late to Start

Whether you’ve been out of the gym for years, or just never found something that sticks now is the perfect time.

You don’t have to be perfect. You just have to start.

Come visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Book your free consultation today: [booking link]
Follow us on Instagram for real client stories @somafitness

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How to Stay Consistent With Your Training When Life Gets Hectic

Life Happens. But That Doesn’t Mean Your Training Has to Stop.

If you’re like most of the clients we work with at Soma Fitness in Hale, you’re balancing a demanding job, a busy family life, and very little spare time.

You want to stay fit, strong, and in control but when life gets hectic, your training is often the first thing to go.

Here’s the good news:
You don’t need to be perfect. You just need a system that works with your lifestyle not against it.

Let’s break down how to stay consistent even in your busiest weeks.

1. Lower the Bar But Don’t Ditch the Standard

One of the biggest mindset shifts we teach is the gear system.

Think of your training as a car. You’ve got 5 gears and you don’t always have to be in top gear.

Some weeks, you’ll be in 5th smashing your workouts, tracking everything, and dialled in.
Other weeks, you may only hit a few shorter sessions and that’s okay. The key is to keep the wheels turning.

Something > nothing and that’s how you stay consistent over time.

2. Make Training Appointments With Yourself

If you wait until life calms down to train… you’ll never train.

We help our clients schedule sessions like meetings protected time slots in the week where the focus is on you.

At Soma Fitness, we make it easy:

  • You train by appointment in our private Hale studio

  • Sessions are time-efficient and focused

  • We help you plan around work, travel, and family obligations

3. Follow a Plan That Doesn’t Require Willpower

Most people fail because their plan demands too much too much time, too much effort, too much thought.

Our training and nutrition systems are designed for busy people.

We do the thinking for you so you just show up, follow the plan, and keep moving forward.

You’ll have:

  • A progressive training plan that adapts when life gets busy

  • Flexible nutrition strategies that still get results

  • A coach checking in and keeping you accountable every week

4. Embrace Imperfect Action

Missing one session doesn’t mean the week is ruined.
Going off plan at a meal doesn’t mean you’ve failed.

This all-or-nothing mindset is what keeps people stuck.

At Soma, we coach consistency over perfection because that’s what actually works.

5. Use Support Systems, Not Just Willpower

We’re not here to give you a one-off workout. We’re here to coach you and support you through every phase of your journey.

We help you:

  • Stay focused when motivation dips

  • Adjust when work or family life gets intense

  • Reframe “bad weeks” into opportunities for growth

  • Build habits and routines that make consistency automatic

Want a Training System That Works With Your Life?

If you’re based in Hale, Altrincham, or nearby, and you’re ready to stop starting over we can help.

Book a free consultation with our team and let’s build you a system that works long term.

Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US
Follow us on Instagram @somafitness to see how other busy professionals are doing it

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Strength Training for Men Over 30 in Altrincham: Where to Start

Think You’re Too Busy or “Past It” to Build Muscle? Think Again.

If you’re a man over 30, chances are your life looks very different from your early 20s. Work is demanding. You’ve got family responsibilities. And training might have taken a back seat for years.

But here’s the truth:
You’re not too old to build muscle. You just need a smarter approach.

At Soma Fitness in Hale, we help men in their 30s, 40s, and 50s regain strength, build lean muscle, and finally feel in control of their health again even with a hectic lifestyle.

Why Strength Training Is Essential After 30

As we age, our natural testosterone levels start to decline, and we begin to lose lean muscle mass a process known as sarcopenia.

This doesn’t just affect how you look it impacts your metabolism, energy, posture, joint health, and even your confidence.

Strength training becomes a non-negotiable for:

  • Maintaining muscle mass and joint integrity

  • Supporting fat loss and metabolic health

  • Reducing injury risk and improving longevity

  • Boosting testosterone and mental clarity

  • Looking, feeling, and moving better as you age

The Biggest Mistakes Men Over 30 Make in the Gym

We often meet men who are training hard but seeing very little progress or worse, constantly getting injured.

Here’s what we see all the time:

  • Lifting too heavy too soon without good form

  • No structured progression or plan

  • Ignoring mobility and warm-up work

  • Training inconsistently due to work/family stress

  • Neglecting nutrition and recovery

If any of this sounds familiar, you don’t need to train harder you need to train smarter.

How We Help Men Over 30 Build Strength at Soma Fitness

At our private studio in Hale, we provide a results-driven system that’s built around your real life.

Here’s how we do it:
✅ 1-1 tailored training plans that adapt as you progress
✅ Mobility and movement assessments to prevent injury
✅ Periodised strength programmes (with tracking built-in)
✅ Coaching on lifting technique, tempo, and execution
✅ Optional support with nutrition, lifestyle, and stress
✅ Flexible scheduling to work around your career and family life

Real Strength. Real Results. No BS.

This isn’t a bootcamp. This isn’t about shouting or punishing workouts.

We’re here to help you become the strongest, leanest, and most consistent version of yourself and we do that through expert coaching, accountability, and a proven system that works.

Ready to Get Started?

If you live in Altrincham, Hale, or nearby, and you’re ready to stop winging it and start training with purpose book a free consultation with one of our coaches today.

Visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US
@somafitness

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You’re Busy, But That Doesn’t Mean You Can’t Lose Body Fat

 

If you’re a busy professional juggling work, family, and social life, it’s easy to feel like fat loss just doesn’t fit into your schedule.

The truth is, most fat loss plans fail not because people aren’t motivated — but because the plan isn’t built around your life.

At Soma Fitness in Hale, we help busy men and women lose body fat in a way that’s structured, realistic, and sustainable — no crash diets, no all-or-nothing extremes.

Here’s how we do it.

1. Focus on Fat Loss Without the Fads

Forget cutting out carbs, juice cleanses, or starving yourself. These approaches don’t work long-term — and they often leave you feeling drained, miserable, and frustrated.

Our approach:
We help you build a calorie-controlled nutrition plan that keeps you full, fuels your day, and fits around your lifestyle — whether that’s eating on-the-go or family meals in the evening.

We even include meal-prep guides and practical options for busy weeks so you never feel lost.

2. Short, Efficient Training Sessions That Get Results

You don’t need to train 6 days a week to see progress. What you need is quality over quantity.

At Soma Fitness:

  • Most clients train 2–3x per week

  • We maximise every session with a plan tailored to your goals

  • We focus on resistance training, with added cardio strategies if needed

  • Sessions are booked by appointment, so they fit into your calendar — not the other way around

3. Accountability That Keeps You On Track

Busy weeks will happen. Work stress will spike. Social events will come up. The difference is you don’t have to face it alone.

Every client at Soma Fitness gets:

  • 1-1 coaching and regular check-ins

  • Ongoing progress tracking (photos, measurements, performance metrics)

  • WhatsApp support and guidance between sessions

You’ll always know what to focus on en life gets hectic.

4. Sustainable Lifestyle Changes That Actually Stick

We don’t just help you lose fat we help you stay lean, strong, and in control.

Whether you’re preparing for a holiday, a wedding, or just want to feel better in your clothes, we teach you the habits, routines, and mindset shifts that lead to real, lasting change.

Are You Ready to Finally Make a Change?

If you’re based in Hale, Altrincham or surrounding areas, and you want to lose fat without turning your life upside down we’re here to help.

Book a free consultation with one of our coaches and let’s build a plan that works for your life.

Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Contact Us

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10 Foods to avoid to reduce inflammation

 

During our time personal training clients in Hale and Altrincham we have found that one of the areas that causes problems to many is inflammation. In our quest for health and body composition goals, it’s essential to understand the factors that contribute to inflammation, something that builds up in silence that can wreak havoc on our well-being. Chronic inflammation, fuelled by our dietary choices and lifestyle habits, is increasingly linked to a host of chronic diseases. We uncover 10 habits to steer clear of for a life free from inflammation.

 

1. Excess Sugar Consumption

Indulging in sugary treats may satisfy your taste buds momentarily, but it sets off a cascade of inflammation within your body. Opt for natural sweeteners like honey or maple syrup sparingly, and choose fruits to satisfy your sweet cravings without spiking your blood sugar levels.

2. Fried and Processed Foods

Fast food fries and processed snacks may offer convenience, but they’re laden with trans fats, preservatives and toxic flavour enhancers that ignite inflammation. Instead, embrace whole single ingredient foods, unprocessed foods that nourish your body and support optimal health.

3. Processed Meats

Bacon, hot dogs, and other processed meats are notorious inflammation triggers due to their high salt and preservative content. Swap them out for organic alternatives like grass fed beef and lamb, turkey or chicken to protect your body from chronic inflammation.

4. Sweetened Snacks

Steer clear of sugary cereals and snacks, which can wreak havoc on your blood sugar levels and fuel inflammation. Choose nutrient-dense snacks like nuts, seeds, or whole fruits to keep inflammation at bay while satisfying your hunger.

5. Excessive Alcohol Consumption

Frequent alcohol intake not only disrupts gut health but also fuels inflammation throughout the body. Limit your alcohol consumption to lower levels and opt for healthier alternatives like herbal teas or infused water to stay hydrated and inflammation-free.

6. White Flour Products

Refined carbohydrates found in white bread and pasta lack essential nutrients and fibre, promoting inflammation and blood sugar spikes. Opt for whole-grain alternatives to support stable blood sugar levels and reduce inflammation in your body.

7. Trans Fats

Steer clear of foods containing trans fats, such as margarine and fried snacks, as they elevate LDL cholesterol levels and promote inflammation. Choose natural sources of healthy fats like avocado, olive oil, coconut oil and nuts to support your body’s anti-inflammatory response.

8. Deep-Fried Foods

Indulging in battered and deep-fried foods regularly can inflame your digestive tract and contribute to chronic inflammation. Opt for healthier cooking methods like baking, grilling, or steaming to preserve nutrients and minimise inflammation.

9. Soda and Sugary Beverages

Sugar-sweetened beverages are double trouble, combining excess sugar with preservatives that can impair motor function and increase anxiety. Ditch the soda and opt for hydrating options like herbal teas or sparkling water with a splash of freshly squeezed lemon for a refreshing, inflammation-free alternative.

10. Artificial Sweeteners

Diet sodas and snacks containing artificial sweeteners may seem like healthier options, but they can disrupt gut health and exacerbate inflammation. Choose natural sweeteners like stevia or monk fruit for a guilt-free indulgence that won’t fuel inflammation in your body.

 

At Soma Fitness, we’re committed to empowering you with the tools to work towards a life of vitality and well-being. Our personal trainers not only care about your body composition goals but also your health goals.

 

Hale personal training, Altrincham Personal Training, Personal Trainer, Personal Trainer near me.

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Unlock Your Summer Body

As the days grow longer and the weather starts to improve, it’s time to shed those winter layers and prepare for the summer season so that you can be confident exposing your body. At Soma Fitness, we understand the desire to sculpt your body and feel your best for the upcoming holidays. Our holistic approach combines scientific principles with professional guidance to help you achieve your summer body goals effectively and sustainably.

Nutrition: The Cornerstone of Your Transformation

To kickstart your journey to a summer-ready physique, it’s essential to address your nutritional intake. Scientific studies consistently show that maintaining a moderate calorie deficit is crucial for weight loss [1]. At Soma Fitness, we advocate for a balanced approach, emphasising the importance of consuming adequate protein. Research suggests that protein intake between 1.8-2.0 grams per kilogram of body weight supports muscle growth and aids in appetite regulation [2]. 

  • Finding: This study looked at how our body manages energy and found that consuming fewer calories than we burn is essential for fat loss.
  • Explanation: Imagine your body as a bank account. If you withdraw more money (calories) than you deposit (consume), you’ll lose weight over time. This means being mindful of portion sizes and choosing nutrient-dense foods to support your weight loss goals. Tracking your intake is the best way to manage this.
  • Finding: Researchers found that consuming enough protein, around 1.8-2.0 grams per kilogram of body weight, helps with muscle growth and keeps you feeling full longer, making it easier to stick to your calorie goals.
  • Explanation: Protein is like the building blocks for your muscles. By including sources like lean meats, fish, eggs, and some plant-based proteins in your meals, you’re giving your body what it needs to repair and grow muscles, helping you achieve that toned look you’re after. Prioritise protein and hit your daily protein targets.

 

Resistance Training: The Key to Changing your Body Shape

While cardiovascular exercise is beneficial for overall health and longevity, resistance training holds the key to transforming your body composition. Contrary to common misconceptions, lifting weights won’t make you bulky – instead, it’s the secret to achieving a sculpted physique for both men and women [3]. Our personal trainers specialise in designing resistance training programs tailored to your goals, ensuring optimal muscle development. Our personal trainers will coach you to perform each exercise with correctly with the right intent with quality reps insuring that you get the most bank for your buck from eat set that you perform.

  • Finding: Contrary to common beliefs, lifting weights won’t make you bulky. Instead, it helps shape your body by increasing lean muscle mass, which gives you a toned appearance.
  • Explanation: Think of resistance training as sculpting clay. It helps define and shape your muscles, giving you that firm and athletic look. Plus, it boosts your metabolism, helping you burn more calories even at rest.

Optimising Sleep: The Unsung Hero of Fat Loss

In the pursuit of a summer body, don’t underestimate the power of quality sleep. Scientific evidence highlights the critical role of sleep in recovery, repair, and performance [4]. At Soma Fitness, we prioritise sleep optimisation strategies, including establishing consistent sleep routines and creating a conducive sleep environment. By prioritising restorative sleep, you’ll enhance your body’s ability to adapt to your training program and maximise results.

  • Finding: Quality sleep is crucial for your body to recover from exercise, repair tissues, and perform at its best.
  • Explanation: Sleep is like charging your phone. It rejuvenates your body and mind, so you wake up feeling refreshed and ready to tackle the day. By prioritising sleep, you’re giving your body the time it needs to repair and grow stronger after workouts. It has also been shown that sleep deprivation can increase cravings which will hinder your progress.

Increasing Your Steps

As daylight extends, seize the opportunity to increase your daily step count and increase your vitamin D absorption. Research suggests that increasing physical activity, such as walking, contributes to overall calorie expenditure and vitamin D synthesis [5]. Get outdoors and boost your step count to support your summer body goals while enjoying the benefits of fresh air and sunlight.

  • Finding: Adding more movement to your day, such as walking, not only burns extra calories but also boosts your vitamin D levels.
  • Explanation: Walking is an easy and enjoyable way to stay active. It gets your blood flowing, helps clear your mind, and exposes you to sunlight, which is essential for vitamin D production. Aim for a daily stroll to support your fitness goals and soak in some sunshine. If you need small bouts consider a morning and evening walk, this will also help with your circadian rhythm and improve your sleep quality.

The journey to transform your body for summer requires a multifaceted approach supported by professional guidance. At Soma Fitness, we’re committed to helping you unlock your full potential and achieve the summer body you’ve always desired. Trust in our expertise, stay consistent, and let us guide you every step of the way.

Book a consultation with our personal training experts today, and let’s make this summer your best one yet!

References:

  1. Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American journal of clinical nutrition, 95(4), 989-994.
  2. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
  3. Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
  4. Fullagar, H. H., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports medicine, 45(2), 161-186.
  5. Dwyer, T., Ponsonby, A. L., Ukoumunne, O. C., Pezic, A., Venn, A., Dunstan, D., … & Jones, G. (2015). Association of change in daily step count over five years with insulin sensitivity and adiposity: population based cohort study. bmj, 351, h4188.
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Getting Back on Track

As January fades into February, many of us find ourselves grappling with a familiar struggle: the decline of New Year’s resolutions. The initial burst of enthusiasm and motivation that accompanies the start of a new year often dissipates as the realities of everyday life set in. The kids are off school again, your work load picks up, the weather is dismal and dark and you would just rather stay at home with a hot chocolate rather than go out and perform some physical activity after work, or hit the snooze button in the morning and lay in a little longer.

So, why does this happen? More often than not, it boils down to a lack of structure and guidance. Many individuals embark on their fitness journey with lofty ambitions but without a clear plan of action. Without proper guidance, it’s easy to become overwhelmed or lose sight of our goals when faced with obstacles or setbacks.

As someone who understands this struggle all too well, particularly amidst the dark nights and gloomy weather of the UK, I’ve come to realise the importance of having a solid foundation to lean on. For me, that foundation consists of exercise, good nutrition, and a well-defined plan of action.

At Soma Fitness, we recognise that achieving your fitness goals requires more than just showing up to the gym. That’s why we offer comprehensive support tailored to your individual needs. Our approach goes beyond 1-1 training sessions; we provide structured nutrition plans, personalised training programs, and ongoing accountability through our dedicated app.

With our guidance, you’ll not only receive expert coaching during your gym sessions but also gain the knowledge and tools necessary to continue your progress outside of our facility. Whether you’re aiming to lose weight, build muscle, or improve your overall fitness, we’re here to provide the support and guidance you need to succeed.

Don’t let the January/February blues derail your fitness journey. Take control of your goals and invest in the structure and guidance you need to succeed. Together, we’ll navigate the challenges and celebrate the victories, one step at a time.

Ready to reclaim your motivation and crush your fitness goals? Join us at Soma Fitness, where we’re committed to helping you thrive, both inside and outside of the gym. Schedule your free consultation today and let’s embark on this journey together.

 

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FREE TASTER PERSONAL TRAINING SESSION

Ready to kickstart your fitness journey? Soma Fitness invites you to our exclusive Open Day on Saturday, 13th January! Experience the services of our personal training with our professional coaches who are dedicated to helping you achieve your health and fitness goals.

✨ Complimentary Taster Session

✨ Expert Guidance from Professional Coaches

✨ Tailored Workouts for YOUR Goals

✨ State-of-the-Art Private Gym

✨ LIMITED SPOTS AVAILABLE! 

Ready to take the first step towards a stronger, healthier you? Act fast and secure your FREE Taster Session TODAY!

📆 Date: Saturday, 13th January

⏰ Time: BOOKINGS ONLY

Contact us to book your free taster session.

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New Year’s Resolutions Hype: The Soma Fitness Approach to Long-Term Success

As the calendar turns to January, the air is filled with resolutions and promises of a fresh start. Gyms are bustling with enthusiastic individuals, eager to transform their bodies and lifestyles. However, at Soma Fitness, we understand the pitfalls of the typical New Year’s resolution mindset and advocate for a more sustainable approach to fitness.

 

The January Hype:

It’s no secret that January sees a surge in gym attendance as people embark on their New Year’s resolutions. The motivation is high, but unfortunately, it often proves to be short-lived. The initial burst of enthusiasm tends to fade, leaving many individuals discouraged and back to their old habits by February.

 

Understanding the Psychology:

At Soma Fitness, we believe it’s crucial to delve into the psychology behind resolutions. Setting ambitious goals without a clear plan can lead to frustration and disappointment. Rather than succumbing to the temporary January motivation, we encourage our clients to outline their goals and understand the steps required for long-term success.

 

Consistency is Key:

While the hype of January can be motivating, it’s consistency that truly yields results. Training intensely five times a week for a month might provide initial gains, but it’s the sustained effort of 2-3 sessions per week throughout an entire year that leads to lasting transformations. Our philosophy emphasises the importance of building a fitness routine that aligns with your lifestyle and can be maintained over the long term.

 

Lifestyle Changes and Personalisation:

Achieving fitness goals often necessitates lifestyle changes. At Soma Fitness, our personal trainers work closely with clients to outline the journey toward their objectives. We understand that one size doesn’t fit all, and our trainers tailor programs to suit individual needs, considering factors such as fitness level, preferences, and time constraints.

 

Structure and Guidance:

Embarking on a fitness journey without structure is like stepping into an unknown land with no maps, you would have to navigate a whole city to find out where everything is you will likely get lost a few times and perhaps your walk into the wrong neighbourhood and get robbed. To ensure our clients stay on course, we provide the necessary structure and guidance needed for success. Whether you prefer face-to-face coaching or our newly introduced online coaching with a unique app, Soma Fitness is committed to offering a personalised experience.

 

Introducing Online Coaching:

Recognising the need for flexibility and convenience, we now offer online coaching through our exclusive app. This service extends to both our face-to-face clients and those seeking a digital approach. With Soma Fitness, you can access expert guidance, personalised workout plans, and nutritional advice from the comfort of your home or wherever your journey takes you.

 

As the excitement of January resolutions subsides, the team at Soma Fitness encourages you to shift your focus from short-term goals to sustainable, long-term success. Consistency, personalisation, and guidance are the cornerstones of our approach.

 

Whether you choose face-to-face coaching or our online services, we are here to support you on your fitness journey. Reach out to us, and let’s outline a path to success together.

 

Wishing you all a very happy and healthy 2024!

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Merry Christmas

As the holiday season approaches, our Personal Trainers at Soma Fitness extend our heartfelt gratitude to you for your continued support. We are honoured to be a part of your fitness journey.

From our entire team at Soma Fitness, we wish you a Merry Christmas and a prosperous New Year. May your homes be filled with laughter, love, and cherished moments with loved ones.

Thank you for being a part of the Soma Fitness family.

We look forward to continuing our journey together in 2024 and beyond.

With heartfelt gratitude,

 

The Soma Team