Studio Sophia,LLC

Today is January 1st, the start of our next challenge...Biceps & Back! We are back to utilizing timed intervals this month. Try to maximize the effort exerted, even if you’re lifting bottles of water. ***HELPFUL HINT*** FOCUS your MENTAL ENERGY on CONTRACTING your target muscles rather than on moving the weight. ... We will alternate 6 different exercises to remain consistent with executing proper form. More rest days will allow for muscle regrowth & recovery. Here’s what to do- 1Set your interval timer for the allotted amount the week calls for. (You can download free apps to help you keep count) 2Perform one exercise continuously until the timer rings. 3Rest for the allotted time. 4Repeat the same sequence for the next exercise. Be sure to consult your physician before starting any new exercise program. ALWAYS allow time for a proper warmup and cool down. It’s extremely important to listen to your body! Let us know if you have any questions! Be sure drop an emoji upon completion. #studiosophiafitnessclub #januarychallenge #backandbiceps #checkinwithus #staymotivated #holdeachotheraccountable #setgoals #slaygoals #2021 #happynewyear #supportsmallbusiness

Tuesday Line up... Boot camp @6:30am Spin @8am Cardio Hiit @6pm... Day 12 Back & Bicep challenge -REST DAY #studiosophiafitnessclub #challenge #restday #tuesdayworkout #bootcamp #spin #cardio #hiit #motivation #hearthappy #setgoals #slaygoals #youcandothis

Wellness Wednesday -Sculpt & Tone at 4:15pm -Yoga w/Liz at 6:00pm Day 6 back & biceps challenge ... -REST DAY #studiosophiafitnessclub #wellnesswednesday #januarychallenge #restday #lowimpactworkout #sculpt #yoga #mindfulnesspractice #innerpeace #weallneedalittlezen

Who’s getting their steps in? Monday Pilates/Barre w/Amy at 6pm... Day 11 Back & Biceps challenge. 45/15sec intervals. 2 ROUNDS -good mornings -wrist cross wide row -lat pull-over #studiosophiafitnessclub #pilates #barre #goals #januaryreset #mondaymotivation #newweek #groupfitness #buffalofitness #workoutwithfriends

Trainer tip 8:00am Spin w/ Cecilia 6:00pm Cardio Step Hiit ... Day 5 Back & Biceps challenge- Perform all 3 exercises 30/15sec intervals-2 Rounds -good mornings -alt wrist cross wide row -lat pull-over #studiosophiafitnessclub #tuesdaymotivation #januarychallenge #spin #stephiit #buffalofitness #groupclasses #workoutwithfriends #findyourgroove #mindfulness #accountability #believeinyou

Hey ey ey ey! Sunday Funday at 9:30am Day 10 back & biceps challenge. 45/15 sec intervals ... -2 Rounds -alt. Cross body curls -reciprocal hammer curl -wide grip curl #studiosophiafitnessclub #sundayfunday #totalbodyworkout #januarychallenge #backandbiceps #billswin #playofffootball #wonnotdone

Game day is finally here!!!!! Feeling grateful for all the love & positive energy that embodies being a Bills fan. #wonnotdone Day 9 Back & Bicep challenge... REST DAY #studiosophiafitnessclub #januarychallenge #restday #playofffootball #letsgo #buffalobills #billsmafia #allthefeels #weareone #onebuffalo #buffalove #cityofgoodneighbors #716 #billsfanforlife See more

Raise your hand if you love the Buffalo Bills!#billsmafia January Reset begins today! Best of luck to all the participants. You’ve got this. One day at a time. Monday Pilates/Barre with Amy at 6pm... Day 4 Back & Bicep challenge -perform 30/15 sec intervals -2 Rounds Alt. Cross body curl reciprocal hammer curl wide grip curl #studiosophiafitnessclub #buffalofitness #groupexercise #billswin #2ndseed #playoffbound #heyeyeyey #buffalobills #buffalobillsmafia #billsfanforlife

This will be a tough resolution to conquer...But I see you 2021 Sunday Funday at 9:30am! Day 3 biceps & back challenge-REST DAY ... #studiosophiafitnessclub #sundayfunday #totalbodyworkout #groupfitness #bettertogether #goals #resolutions #trynottooverthink #iamincontrol #itsallgood #lts2021 #letsdothis

Tomorrow.. you’re only a day away #repost Thank you @karynkellydance for capturing a moment of pure joy for our little Frankie! Online Yoga w/Liz at 6:30am... Day 8 Back & Biceps challenge- 45/15 second intervals each 2 ROUNDS -good mornings -alt. wrist cross wide row -lat pull-over #studiosophiafitnessclub #yoga #january #fridayfeeling #frankiekisker #live #love #dance #onemoreday #letsgobuffalo

Resets are a great start to navigating a new journey. -swipe A Reset is not a diet. It’s a template to begin clean eating. It probably won’t fit your lifestyle completely at first. But it will help you make healthy choices and start eliminating negative factors that don’t serve you. ... Try not to overthink it. Try not to live inside your head. Definitely don’t compare yourself to others. Whatever the new year brings..DIG DEEP & LOVE FULLY...YOU ARE IN CHARGE. We are here if you need us #studiosophiafitnessclub #fitnesstrainers #newyear #reset #findwhatmovesyou #wearehere #groupfitness #bossbabes #buffalofitness #starttoday #stongerthanyesterday

Are there exceptions regarding Dry January? Thursday Spin w/ Cecilia @8am Upper focus Hiit @6pm... Week 2 of our Back & Bicep challenge. We have increased to 45/15 second intervals. 2 Rounds -alt. cross body curl -reciprocal hammer curl -wide grip curl #studiosophiafitnessclub #spin #hiitworkout #upperbody #thursdaythoughts #holycow #whatishappening #imprayingforeveryone #loveandlight

Weekly January giveaway Refresh Program starts January 4th. You know you are ready. Life has been such a roller coaster ride. Time to refresh yourself and begin that next chapter of your life to a better more humble and kind you. We are in this together. Let’s do this together. If you join the studio and purchase class passes. At https://studiosophia.punchpass.com/passes/45662 Check all the boxes. Meaning workout 3 days a week. Journal everyday. And show me your work wethe...r in an email or zoom or text. 716-903-1009. Make yourself accountable and you will be rewarded. Please email me [email protected] if you want to refresh yourself. 2021 is here and we need to bring back some community and kindness to one another. Link in bio . . . . #refresh #2021 #program #healthiswealth #girlpower #bossbabe #womensupportingwomen #womenempowerment #diet #weightlossjourney #letsdothis #january2021 #giveaway #membershiphasitsprivileges See more

Run/walk 2021 Done . With @cutler0322 @207mass. Thanks for doing this with me. What a beautiful day for a run. #Run #walk #northbuffalo #womensupportingwomen ... @bageljays @studiosophiafitnessclub #girlboss #girlbosshustle #bossbabes #mysquad #running #motivation #letsdothis #2021 See more

January Challenge-Back & Biceps

January Challenge-Biceps & Back

Day 2 of our January challenge-Biceps & Back! Execute all 3 back exercises using 30/15 second intervals 2 ROUNDS -good morning ... -alt wrist cross wide row -lay pull-over We appreciate when you accomplish goals. Don’t forget to reply to our daily post upon completion. #accountability Small ball Sunday Funday at 9:30am. #studiosophiafitnessclub #january #monthlychallenge #backbiceps #goodmornings #widerows #latpullovers #staymotivated #keepgoing #youcandothis #onedayatatime #youareworthy #youareloved

January challenge-Back & Biceps

Here at Studio Sophia Fitness Club. We strive for Love , kindness , accountability and truth. We believe in BLM and LGBTQ rights. Inclusion on all levels. If we learned anything this year is to love others,love yourself and be kind. Thank you for sticking by us in spirit, online , outside or inside. We are all in this together and we will get through it together . . . #love... #truth #lgbtq #blm #kindness #accountability #friendship #womensupportingwomen #bossbabe #girlswholift #women #loyaltyiseverything #buffalorunners #girlboss #girlswithtattoos #teamwork #community #buffalobills #pilatesbody @studiosophiafitnessclub See more

January challenge is a day away...May your new year celebrations be safe & sweet

Five Golden Rings Congratulations to everyone who completed our hip & dip challenge. It was indeed a test of commitment, especially with the holidays. We’re extremely proud of your dedication & hard work It’s the time for resolutions. Our next challenge begins January 1st! They are a great way to stay committed to a goal without disrupting our hectic lives. ... Studio Sophia remains committed to keep you moving all year long. We will continue our in person classes, stream live, & add content to our fitness library. We also have a reset program available EVERY January 1st to help you combine healthy eating & exercise. Wellness Wednesday classes -Sculpt & Tone at 4:15pm -Yoga with @bikingbetty at 6pm #studiosophiafitnessclub #wellnesswednesday #lowimpactmovement #yoga #fitnessgoals #groupfitness #buffalofitness #setgoals #crushgoals #whatsyourresolution

Its the 4th day of Christmas #letsgobuffalo It’s the FINAL day of our hip & dip challenge. Let’s ‘tackle’ this together. Join us for Cardio Hiit at 6pm Day 29- -26 tricep dips ... -26 tricep hip ups -26 hip up knee march (r&l) #studiosophiafitnessclub #decemberchallenge #finalday #cardiohiit #tuesdayworkout #gettingthingsdone #celebrate #billsmafia #billswin #joshallen #keeppushing #leadwithlove #thejoyoftheseason See more

Third day of Christmas and MNF ready... Pilates/Barre w/Amy at 6pm Day 28 hip & dip challenge ... -26 plank hip taps (r&l) -26 plank leg lifts (r&l) -26 alt forearm to palm plank (r&l) #studiosophiafitnessclub #fitnesstrainer #groupfitness #zoomworkouts #inpersonclasses #decemberchallenge #mnf #zubaz #billsgear #buffaloproud #letsgobuffalo @beautiesofwny @buffalobills #afceastchamps #billsmafia #rideordie #fanforlife See more

Two Turtle Doves... Sunday Funday w/Amy at 9:30am Day 27 hip & dip challenge -24 tricep dips... -24 tricep hip lifts -24 hip up knee march (r&l) #studiosophiafitnessclub #sundayfunday #totalbody #gettogether #groupfitness #newyearnewgoals #whatsyourmotivation #findyourgroove #workthenplay #groupfitness See more

On the first day of Christmas my true love gave to me..... Sunday Funday w/Amy at 9:30am Last leg of our hip & dip challenge!!! Finish strong ... -24 plank hip taps (r&l) -24 plank leg lifts (r&l) -24 alt forearm to palm plank (r&l) #studiosophiafitnessclub #christmas #decemberchallenge #plankvariation #triceps #nextchallengeiscomingsoon #sundayfunday See more

Merry Christmas from all of us @studiosophiafitnessclub. Let’s all start fresh with more love, kindness , and dedication to wearing our mask. We are here to love one another and that starts with a good foundation of helping others be safe. Let’s all find joy again. Merry Christmas

Wishing you and yours a very Merry Christmas. Here’s a fun workout if the spirit moves you. Day 25 hip and dip challenge-REST DAY #studiosophiafitnessclub #christmasday #merryeverything #wellwishes #whatayear #stayhealthy #muchlove

P.S. I’m a work in progress 8am Spin with Cecelia Day 24 hip & dip challenge ... -22 tricep dips -22 tricep hip ups -22 hip up knee march (r&l) #studiosophiafitnessclub #thursdaythoughts #christmaseve #tomorrowischristmas #naughtyandnice #itry #spinclass #getinthatworkout #letsdothis #tistheseason See more

Take care of yourself this holiday... Here is our schedule for this week.... Wellness Wednesday... -sculpt & tone at 4:15pm -yoga with Liz at 6pm Thursday-Christmas Eve -spin with Cecilia at 8am -there will be no Thursday Flex Hiit or Friday yoga for in observance 12/27 Sunday Funday w/ Amy 9:30am Day 23 hip & dip challenge -22 plank hip taps (r&l) -22 plank leg lifts (r&l) -22 elbow to palm planks (r&l) #studiosophiafitnessclub #holidayseason #christmastime #workthenplay #groupfitness #buffalofitness #trainoften #keepmoving #wewillgetthroughthis

Everything in moderation... right??? Tuesday Cardio Hiit w/ weights at 6pm Day 22 hip & dip challenge ... -20 tricep dips -20 tricep hip lifts -20 hip up knee march (r&l) #studiosophiafitnessclub #cardiohiit #dumbbells #totalbody #multitasking #makethingshappen #stayfocused #everythinginmoderation #8020rule See more

NEW HALF HOUR SPIN CLASS 8am Tuesday &Thursday Mornings. Online or Inside. Purchase https://studiosophia.punchpass.com/passes/106959 . . .... #bossbabe #spin #bike #cycle #womeninbusiness #girlpower #billsmafia #womenownedbusiness #mensupportingwomen #spinning See more

Pilates/Barre w/Amy at 6pm Day 21 hip & dip challenge -20 plank hip taps (r&l) -20 plank leg lifts (r&l)... -20 alt forearm to palm plank (r&l) 1-2 Rounds (Feel free to break down into sets)#studiosophiafitnessclub #mondaymotivation #groupfitness #totalbodyworkout #longandlean #strengthandconditioning #flexibility #getitdone #whatsyourmotivation See more

Its not too late to participate in @15days15styles! Venmo $15 to @barretend_2018, follow @15days15styles Join 8 incredible fitness facilities in one of their classes, each day, leading up to the New Year... Monday- 12/21 @mnkisker w/ @studiosophiafitnessclub host a 30 minute Total body Hiit at 5pm. #studiosophiafitnessclub #havenhouse #giveback #buffalofitness #groupfitness #workouttogether #weareone @barretend @15days15styles @buffalo_fitness_community

Let’s go Buffalo!! Sunday Funday at 9:30am Day 20 hip & dip challenge-... REST DAY #studiosophiafitnessclub #sundayfunday #kettlebellworkout #cardiodance #letsgobuffalo #buffalobills #feelingthejoy #cityofgoodneighbors #buffaloproud #lovemycity See more

Likely story Day 18 hip & dip challenge -18 plank hip taps (r&l) -18 plank leg lifts (r&l)... -18 alternating forearm to palm plank (r&l) **tip-break these into sets and allow for some recovery time #studiosophiafitnessclub #fridayfunny #decemberchallenge #plankvariation #coreexercises #almostthere #keepgoing #youvegotthis #staystrong

What’s your tradition when wrapping presents? We’ve got Christmas Vacation on loop over here...it’s the gift that keeps on giving Thursday Flex Hiit-Upper Focus at 6pm... Day 17 hip & dip challenge -16 tricep dips -16 tricep hip ups -16 hip up knee march (r&l) #studiosophiafitnessclub #thursdaythoughts #christmasiscoming #whosready #workoutwithme #workthenplay #holidaytraditions #christmasvacationmovie #clarkgriswold #jolliestbunchofassholesthissideofthenuthouse

Relax and unwind for ‘Wellness Wednesday’ -Sculpt at 4:15pm -Yoga at 6:00pm We are past the halfway mark for our December challenge. Keep going strong. ... -Day 16 16 plank hip taps (r&l) 16 plank leg lifts (r&l) 16 elbow to palm plank (r&l) -1-2 ROUNDS #studiosophiafitnessclub #wellnesswednesday #lowimpactworkout #weights #yoga #christmastime #enjoytheseason #itwillbeok #staysafe #stayhealthy #staystrong See more

Cardio.....Let’s Go!!!!!! Tuesday Cardio Hiit at 6pm Day 15 hip & dip challenge-REST DAY #studiosophiafitnessclub #tuesday #cardio #hearthealth #keepmoving #decemberchallenge #restday #halfwaythere #letsdothis

Hi everyone! If you have paper plates in your house OR a few wash clothes laying around please have them for class. Tonight is plate night for anyone that doesn’t know the reference, you’ll find out later

It’s a good day to have a good day!!!! We are fired up for Pilates/Barre w/ Amy at 6pm Day 14 hip & dip challenge ... -14 tricep dips -14 tricep hip lift -14 hip up knee march (r&l )#studiosophiafitnessclub #mondaymood #feelinggreat #grateful #buffalobills #buffalopride #cityofgoodneighbors #weareone #buffalostrong #supportsmallbusiness See more

SNF!!!! #letsgobuffalo Sunday Funday at 9:30am. **Both in person-and online**... Day 13 hip & dip challenge -14 plank hip taps (r&l) -14 leg lifts (r&l) -14 forearm to palm plank (r&l) 1-2 ROUNDS #studiosophiafitnessclub #sundayfunday #workoutroutine #workthenplay #footballsunday #buffalobills #littlefan #frankiekisker #faithfamilyfitnessfootball

Day 11 hip & dip challenge -12 plank hip taps (r&l) -12 plank leg lifts (r&l)... -12 alt forearm to palm plank (r&l) 1-2 ROUNDS #studiosophiafitnessclub #fridaylove #stayinghome #embracethesuck #stayhealthy #staypositive #keepgoing

Know your worth.... Flex Hiit at 6pm Day 10 hip & dip challenge-REST DAY #studiosophiafitnessclub #thursdayvibes #hiitworkout #weights #flexyourmuscles #onlinefitness #movementismedicine #knowyourworth #youareagift

Repeat after me.... Wellness Wednesday -Sculpt & Tone at 4:15pm -Yoga w/ Liz at 6pm... Day 9 Hip & Dip challenge -10 tricep dips -10 tricep hip ups -10 hip up knee march (r&l) 1-2 Rounds #studiosophiafitnessclub #wellnesswednesday #lowimpactworkout #weights #yoga #gratitude #grounding #iamsafe #iamworthy

Feelings fabulous!!!!Lets Go Buffalo Tuesday Cardio Hiit at 6pm Day 8 Hips &Dips c hallenge-... -10 plank hip taps (r&l) -10 plank leg lifts (r&l) -10-alt forearm to palm plank (r&l)#studiosophiafitnessclub #december #challenge #makeithappen #billswin #letsgo See more

The struggle was real... Pilates/Barre w/Amy at 6pm Day 7 Hip & Dip challenge-... -8 tricep dips -8 tricep hip ups -8 hip up knee march (r&l) 1-2 Rounds #studiosophiafitnessclub #mondayworkout #barre #pilates #decemberchallenge #tricepexercises #throwback #cellphoneproblems #unlimitedminutes #callmemaybe See more

Merry Christmas and Happy Holidays. Holiday Season Special. 4 Class Pass for $20. During the month of December to sign up. Link in Bio. Get your Pin for your Pennant. Shop local. Shop Hertel. Buy online at https://studiosophia.punchpass.com/passes/106308 . . #shoplocal #shophertel ... #pin #pennant #challenge #womenwholift #girlboss #womeninbusiness #workout #motivation #bossbabe #tiktok #weights #virtuallearning #onlineclasses See more

Sunday Funday with Amy at 9:30am Day 6 Hips & Dips challenge- -8 plank hips taps (r&l) -8 plank leg lifts (r&l)... -8 alt. forearm to palm plank 1-2 ROUNDS #studiosophiafitnessclub #sundayfunday #workoutwithus #zoomexercise #supportsmallbusiness #supportlocal #weappreciateit #strongertogether See more

December Special is here: @studiosophiafitnessclub Collect your Pin/Pennant. Get 4 classes to try for $20. Go to https://studiosophia.punchpass.com/passes/106308 to sign up. Pin will be mailed to you. We are closed inside but not VIRTUALLY. We will give you 9 classes to choose from to see if you like us. It’s a win win. The special starts today 12/5-12/24. Join us. . . .... #Pilates #Yoga #Flex HIIT #sundayfunday #bootcamp #cardio #weights #getinshapegirl #exercisemotivation #monthlychallenges #trxworkouts #stabilityballexercises See more

Embrace your inner Super Hero Day 5 Hips and Dips challenge- REST DAY #studiosophiafitnessclub #saturdayvibes #fitnesswithkids #supermanpose #crushinggoals #fitnessathome #keepmoving #stayhealthy

Facts... Day 4 Hips & Dip challenge -6 tricep dips -6 tricep hip lifts... -6 hip up knee march (r&l) 1-2 Rounds #studiosophiafitnessclub #fridayfunny #weekendwarrior #coffeelover #fitness #decemberchallenge #tricepexercises #workthenplay See more

Dig deep friends... The struggle is real some days just to put one foot in front of the other. Trust yourself & believe in your worth. You’re a bad ass Day 3 Hips & Dips challenge-... -6 plank hip taps (r&l) -6 plank leg lifts (r&l) -6 alt. forearm to palm planks (r&l) 1-2 Rounds Online flex Hiit at 6pm #studiosophiafitnessclub #decemberchallenge #startnew #thursdayworkout #weights #onlinefitness #zoomfitness #keepdigging #goallin #youareworthit

Please share. Exercise is great for mental, physical and our Studio’s community.

Hi friends and family! WE NEED YOU!!!! One way to help us during this second pause & all year round is to like, share, or comment on our posts! Its free, only takes a moment, and keeps us flowing on news feeds. Our challenge is a great place to start. If you’re taking our classes. YOURE DOING THE CHALLENGE...instructors don’t give you a choice) We appreciate all that you can do to help sustain this beautiful & loving fitness family.

December challenge-Day 1 Modification

December challenge- Day 1 Modification

December challenge- Day 1 Modifications

December challenge- Day 1 exercise

December challenge-Day 1 exercise

Today is December 1st, the start of our next challenge...Hips & Dips. This 29 day program targets several muscle groups including our triceps and core. Choose which level of intensity you’d like to execute. ... 11 Round of each exercise 22 Rounds of each exercise Execute R&L sides to count for 1 repetition Modifications are available for continued success Remember to properly warm up/post stretch each day We love to hear from who is participating! Drop an emoji or message upon completion. (This will help with accountability.) Day 1- -4 plank hip taps(r&l) -4 plank leg lifts (r&l) -4 alt. Forearm to palm plank (r&l) Don’t wait until January 1st to start a resolution. Stay healthy. Stay active. Stay motivated. Good luck! We are with you all the way #studiosophiafitnessclub #goals #decemberchallenge #core #triceps #multiplemusclegroups #stayahead #staymotivated #beaccountable #wearehereforyou

...No fury like a woman scorned Pilates/Barre with Amy at 6pm December challenge begins tomorrow. Saddle in. ... #studiosophiafitnessclub #mondayworkout #pilates #barre #zoomworkouts #quarantine #dontmesswithus #wewillwin #womenrock #boybye See more

What a ride!!!!! Cardio Dance is at 9:30am *This is a combo class so grab a set of weights too! #studiosophiafitnessclub #sundayfunday #cardio #dumbbells #onlinefitness #zoomworkouts #birthdayweek #needavacation #whataride #backtoreality #backontrack #operationdetox

Turkey trot done . With friends . . #friendship #loyaltyiseverything ... #run #turkeytrot2020 #buffalorunners #bossbabe #beer #bar #drinks @studiosophiafitnessclub @buffalo_fitness_community #buffaloymcaturkeytrot #doingwhatilove #runnersofinstagram #bestfriendsforever #smallbusinesssaturday #supportsmallbusiness #womensupportingwomen #womenempowerment #girlboss See more

My birthday week is coming to a close! Let’s celebrate with a dance party. Sunday Funday -Cardio Dance/Combo is at 9:30am! December challenge-Hips & Dips... (Starting 12/1) #studiosophiafitnessclub #sundayfunday #cardiodance #weights #zoomworkouts #supportlocal #supportsmallbusiness #findyourmotivation #groupfitness #buffalofitness #makethingshappen See more

Bring on the next holiday Our December challenge is almost here? Who’s ready to stay ahead of those delicious Christmas cocktails & cookies? Stay tuned #studiosophiafitnessclub #groupfitness #onlineworkouts #supportsmallbusiness #supportlocal #monthlychallenge #stayaccountable #staymotivated #chritmasiscoming #slaydecember

Happy thanksgiving from our family to yours #studiosophiafitnessclub #grateful #thankful #blessed #happythanksgivng #exercise #keepmoving #stayhealthy #stayahead

It’s here.... Sculpt & Tone at 4:15pm. #studiosophiafitnessclub @mnkisker #fitnesstrainer #wednesdayworkout #sculpt #workthenplay #foreveryoung #birthdaybabe #novemberbaby #celebratethesimplethings #gratefulthankfulblessed

Congratulations! We complete our 24 day Hiit challenge today! Join us for a virtual celebration after Cardio Hiit at 6pm Day 24 challenge-... -squat flick kicks 45/15 sec -standing oblique knee raise 45/15 sec -4 ROUNDS #studiosophiafitnessclub #hiitchallenge #finalday #hiitworkout #congratulations #youdidit #keepworkinghard #newchallenge #startsdecember1st #stayahead #stayhealthy See more