What do I need to bring to my intro session or first class?
Some comfy workout gear, a water bottle, maybe a towel, and a go-get-em attitude.
What should I be eating before and after a session or class?
Fueling yourself properly before classes is a must. Approximately 1-2 hours prior to class, eat a high quality carbohydrate and protein. Our favorites are eggs with oatmeal, protein fruit smoothie, or Greek yogurt with fruit. If you're coming to our early class, either have something very light, or simply come fasted - you will survive. 1-2 hours after class, follow the same procedure. Ask us for a list of SOTA-approved goodies to stock your pantry with the next time you get groceries. We HIGHLY recommend sitting down with a SOTA coach for a nutrition consult to make sure you're eating to meet your goals!
How many classes do I need to attend to get results?
We recommend 2-3 classes per week. Usually we recommend at least one upper body day, one lower body day, and an total body day. If you want to reach your goals faster, you need to sit down with us and talk nutrition. That session is free. Do not pass it up.
Will lifting those weights make me too bulky? I don't want to look like a beefcake.
Here's the truth: the myth that lifting weights make your "bulky" has been long debunked. The only thing you'll be building here is the confidence to crush your day outside of the gym. If you have questions about the methods we use, or the effectiveness of resistance training, don't hesitate to reach out!
I'm new and/or haven't been moving in a while, am I ready to jump into a class?
Our classes are open to all levels of fitness, and we guarantee un unbeatable workout regardless of your background. SOTA coaches are highly qualified to offer modifications based on where you're at, and we'll adjust every movement to enhance your experience here. Just give us a heads up if you have sore shoulders, cranky knees, tight hammies, because safety is our number one priority,
What is your cancellation policy on classes?
For all of our classes, we have an 8 hour cancellation policy:
- An early cancel is any cancellation (online or by phone) that occurs more than 8 hours prior to the start of your class. You will not be charged for an early cancel.
- A late cancel is any cancellation (online or by phone) that occurs less than 8 hours prior to the start of your class. Unlimited memberships will be charged $10 and clients with class packages will lose one class when a late cancel occurs. We do understand that emergencies happen, so don't worry about your class status if you find yourself in one!
- A no show occurs if you do not cancel AND do not show up for your scheduled class. If you no show, unlimited memberships will be charged $10 and clients with class packages will lose one class.
What is your refund/cancellation policy on personal training sessions?
When you buy a set of sessions with us, we commit to having enough time to serve you. That affects how many other clients we can take on, because we invest more time into fewer clients to get you the best possible results. For that reason, we do not offer refunds on personal training packages.
If you have an appointment booked and need to cancel, there's no charge as long as you do it at least 24 hours in advance. For cancellations made within 24 hours or no-shows, that session is deducted from your package.
Do I have to pre-register for a class?
When you sign up for your first free class, you'll be prompted to create a login. Signing up helps us out a ton because we design every class with the class size in mind. If you are new, we will help you create your account and show you around the studio. You can also speed up the registration process by filling out the waiver at the footer of this page!