Welcome to The Strong by Sophia Method! SBS combines the perfect balance of low-impact Pilates, stretch, strength and conditioning workouts, mindfulness and breathwork, to sculpt and strengthen your body, shape your mind and empower your life! Work with me privately (online or in-person) or choose from a variety of expertly instructed online, on-demand classes to help you shape your strongest, calmest. most confident self, anywhere, anytime!
Feeling out of alignment and disconnected? Try a mindful Pilates class. Feeling energetic and want to sweat or lift weights? Try a strength or HIIT class. Feeling tight & achy? Try a stretch class. Feeling stressed/anxious? Try a breathwork or mindfulness class. The SBS online class library empowers you to choose your workout based on how you're feeling for the ultimate mind-body strengthening experience.
The foundation of the SBS Studio that sculpts and strengthens from the core and re-aligns the breath, body and mind. Choose from beginner, Intermediate/advanced and postpartum for mind-body strengthening at all levels.
A dynamic full-body strength & conditioning circuits based workout using body weight, mini-bands and weights to sculpt and strengthen your body. An empowering workout to leave you feeling physically and mentally strong!
A high intensity interval training workout that will challenge your whole body, fire up your metabolism and leave you feeling sweatier, stronger, fitter and empowered to take on the rest of your day!
A class dedicated to increasing flexibility and mobility throughout your whole body. With a focus on breathwork and flow to release tight muscles, improve joint mobility and help keep your body strong, supple, balanced and injury-free.
Learn correct breathing mechanics to improve your fitness performance and mindful breathwork to help manage stress/anxiety. An intentional breathwork practice to leave you feeling strong and empowered from within.
If you’re feeling stressed, anxious and/or overwhelmed, this practice is for you. Learn how to use simple mindfulness meditations to help you feel grounded, re-connected in mind and body, calmer and empowered.
ONLINE CLASS MEMBERSHIPS
✓ 7 day free trial
✓ Then only $9.99 per month
✓ Or $108 per year ($9 per month)
✓ Full access to library of classes
✓ Mind-body strength programs
✓ Email access to Sophia for continual support/advice
PERSONAL TRAINING -ONLINE & IN-PERSON
✓ Virtual (Zoom) or in-person (Westchester, NY) Personal Training and 1:1 Pilates (reformer and mat)
✓ Highly individualized approach to achieving your goals
✓ Includes access to online classes
✓ Spaces limited - enquire directly
I’m Sophia Rose, Founder of The SBS Method! I’m a British born, New York living Pilates Instructor, Personal Trainer and Mom!
Staying physically strong and in shape has always been an integral part of my life. I grew up training to be a professional dancer and so I learned how to strengthen and condition my body from a very young age.
But staying mentally strong is something that I’ve only learned how to do in recent years! After injury ended my dance career, I worked in legal marketing but the high-pressured corporate environment wasn't for me and I began to struggle with anxiety. It was overwhelming and scary but it forced me to explore wider wellness methods (such as breathwork and mindfulness meditation) and adopt a much more holistic approach to staying strong.
Today, as a busy working Mom I find that I regularly get overwhelmed and anxious by the stresses of life! You too? That’s why I developed The SBS Method; so that I could share my personal techniques (that keep me feeling strong) with women all over the world. I’ve poured my heart and soul into evolving SBS into a transformative mind-body method that I truly believe will help shape you into your strongest self! Welcome to the SBS community - I can't wait to help you!
Sophia Rose
NASM certified Women's Fitness Specialist
Body Control Pilates certified Pilates Instructor (mat & equipment)
Level 3 certified Personal Trainer (TRAIN Fitness - ACSM Approved)
Pre & Post-Natal Pilates & Fitness Specialist
Certified Hatha Yoga Instructor (British School of Yoga)
