Yoga + Mobility Foundations
A soft entry into movement for those just starting, coming back, or wanting to deepen their body awareness. We will move together for 45 minutes as we explore foundational yoga asanas, mobility drills, and breath-led transitions in a supportive, low-pressure space.

A mat will be provided, but you're welcome to bring your own if you prefer.

Please arrive 5-10 minutes before class begins.

Come dressed appropriately, be prepared to move, and remember your water bottle!

Ride the rhythm. Build your wave.

Not your average vinyasa class! Think waves of strength, loops of flexibility, and playlists that move like a tide in this 60-minute flow. We're using our bodies, the earth, and gravity to move through a class that will challenge body and mind.

She's funky, fierce, AND flowy.

Not recommended for absolute beginngers, *some* experience with exercise and yoga asanas encouraged - modifications available!

Remember to dress for movement and bring your water bottle.

A mat will be provided for all mat classes, but you're welcome to bring your own.

Pilates Fusion
A core-focused class that moves with control and intention. Targeting strength, posture, pelvic floor, and stabilization to support you through every phase of life.

Come dressed to move and sweat - remember your water bottle!

A mat will be provided, but you can bring your own if you prefer.

Stability is power. Tune into your center.

A signature Soma Dose class, SOMA CIRCUIT fuses functional strength training with energizing music and time-based intervals. Cycle through stations that hit strength, stamina, and stability—at your pace. Each station will have available modifications (please honor your body and know your limitations prior to signing up for this class).

Every 45-minute full body experience includes a mobility warm up and a cool down.

Move to the beat. Build the body that moves you.

Please arrive 5-10 minutes before class begins.

Dress appropriately, prepare to sweat, and remember your water bottle!

Step in to DRIP — our deeply detoxifying Infrared Sauna experience — and let the gentle heat melt tension from muscles, joints, and mind.

Sessions are booked in 30 minute slots to allow for up to 15 minutes in the sauna and time before and after your session to perpare, rinse off, and change your dry clothes - if you think you will need more time, please let us know (a small fee will apply).

*Clothing is REQURED in the sauna (this is for sanitation and safety reasons) - please bring a bathing suit or loose flowing clothing. Towels will be provided.
Remember your water bottle!

Reiki at Soma Dose

Restore your energy. Reclaim your calm. Reconnect with your body.

Step into the serene stillness of our private recovery room and experience RESONANCE, our signature Reiki experience - offering a gentle yet powerful healing modality designed to support your body’s natural ability to release, restore, and renew.

At Soma Dose, we offer Reiki as part of our whole-body approach to movement, recovery, and empowerment - supporting not only your physical body, but your emotional well-being, energetic balance, and hormonal shifts.

Reiki is a hands-on (or hands-above) energy therapy that works with your body’s subtle energy systems to promote deep relaxation and healing. It’s safe, non-invasive, and deeply supportive - especially when you’re navigating:

• Chronic or acute stress
• Physical tension or fatigue
• Muscle soreness from training or recovery work
• Perimenopausal changes like anxiety, sleep disruption, or overwhelm
• Emotional blocks or burnout
  

Whether you're active in our movement studio or simply seeking a quiet space to ground and release, RESONANCE offers a nourishing pause to reset your nervous system and reconnect to your center.

Your session takes place in our private, tranquil recovery room, intentionally designed to soothe your senses and support deep rest. You'll remain fully clothed as our certified Reiki practitioner gently guides you into a parasympathetic state - where healing and rebalancing naturally occur.

You may feel warmth, tingling, emotional release, or simply a sense of calm.

Each session is unique, and always attuned to what your body needs most that day.

RESONANCE is for you if...

• You're craving rest but have trouble slowing down
• You’re holding stress in your body and don’t know how to let go
• You’re curious about energy healing and want a grounded entry point
• You're healing - physically, emotionally, or energetically
• You’re seeking emotional clarity or energetic reset
• You want care that honors your whole self

Ready to receive?
This isn’t a service. It’s a return to frequency.
Your body remembers. Your energy responds.
Drop in. Tune in. Let yourself resonate.

Let’s talk about you.

This isn’t your typical "fitness intake" or one-size-fits-all assessment. At Soma Dose, our consultations are about creating a real connection—understanding your story, your body, and what support looks like for you right now.

Whether you’re navigating physical change, returning to movement after a long pause, needing support with your nutrition and habits or just craving something more intentional in your wellness routine, this is the first step toward something that actually feels like yours.

What to Expect

Our 30-45 minute consult is relaxed, private, and judgment-free. It’s a chance to get to know one another—and to start tuning in.

Together we’ll explore:

• Your health and movement history
• What’s working and what isn’t right now
• Your energy, sleep, mood, and cycle patterns (if applicable)
• Nutrition habits and challenges
• Recovery needs and nervous system regulation
• What you’re really looking for (even if you’re not totally sure yet)
  

You’ll also get to ask all the questions—about classes, programs, personal training, nutrition and/or perimenopause coaching, or just what it’s like to be here.

From There, We’ll Build a Path

Based on our conversation, we’ll suggest a Soma Dose path that best supports you:

• 1:1 or Semi-Private Training for focused coaching + accountability
• Nutrition Coaching to support metabolism, hormones, and energy
• Perimenopause Coaching if you’re navigating hormonal shifts
• Recovery Services to help you rest, repair, and come back stronger
  

Whether you dive in fully or start slow, you’ll leave your consult with next steps that feel right—not overwhelming.

Is This a Good Fit?

This consult is also a space to explore if we’re the right match for you. We work best with people who value intention over intensity, community over comparison, and long-term wellness over quick fixes.

If that resonates, we’d love to meet you.

Book Your Consultation

Come as you are. No pressure. No performance.
Just a conversation about what you need—and how we can help support that.
(Your first session is always a little dose of clarity.)

*Consultations may be conducted in person or online

Perimenopause Coaching at Soma Dose

Because your body deserves support—not confusion.

Perimenopause is a powerful, often misunderstood phase of life. It’s not “just aging.” It’s a whole-body transformation—physical, hormonal, emotional—and it can feel like everything is shifting under your feet.

At Soma Dose, we don’t push your symptoms aside or tell you to “just keep going.” We offer specialized Perimenopause Coaching designed to help you move through this transition with clarity, strength, and confidence.

You’re not broken. You’re just in a new phase.

If you’re experiencing:

• Unexplained weight changes
• Low energy, disrupted sleep, or mood swings
• Brain fog, cravings, or cycle shifts

...you’re not alone—and you're not imagining it.

Our coaching meets you with education, compassion, and real tools to help you support your body through this shift—not fight it.

An Integrated, Personalized Approach

We go beyond surface-level fixes. Our coaching comes with OPTIONS:
Personal Training tailored for hormone shifts—focused on strength, nervous system regulation, and recovery (not burnout)
Nutrition Coaching designed to support metabolism, muscle retention, and blood sugar stability through every cycle phase
1:1 Coaching & Support to help you filter out the noise, understand your body, and build a lifestyle that feels good and actually works

You’ll walk away with more than a plan—you’ll leave with a sense of power, autonomy, and trust in yourself.

This Is for You If...

✔You’ve “tried everything,” but nothing feels quite right anymore
✔You want to feel stronger, more balanced, and more connected to your body
✔You’re ready to shift from punishment to partnership
✔You want support that’s informed, respectful, and realistic

Let’s Tune In, Not Tap Out

Perimenopause isn’t something to be endured—it’s a transition that deserves support.

At Soma Dose, we’re here to offer a holistic, science-informed, and deeply human approach to this next chapter. Whether you start with movement, nutrition, or a full wellness plan—we’ll meet you where you are and walk with you forward.

Start with a free discovery consultation.
From there we will pair you with the package that makes the most sense for you.

You’re not too late. You’re just getting started.

GLOW — Red Light Therapy

Step into the light.
GLOW sessions at Soma Dose use targeted and carefully selected red and near-infrared wavelengths to support deep cellular repair, faster recovery, and radiant vitality from the inside out.

Red light therapy helps reduce inflammation, boost collagen production, increase circulation, and accelerate muscle and tissue healing - making it a favorite for both wellness seekers and athletes alike. Whether you’re recovering from a workout, restoring balance after stress, or simply giving your body the care it deserves, GLOW helps you recharge at the cellular level.

Who it’s for:
Anyone looking to improve recovery, support skin health, improve immune function, ease pain or tension, boost mood and energy, ease the symptoms of perimenopause, or simply feel more like themselves again.

Why 6 and 12 packs?
Consistency creates results. Regular sessions build momentum, allowing your body to adapt and repair more efficiently over time. Our GLOW packages are designed to help you commit to the process — and experience real, lasting transformation.

Bundle & amplify:
Pair GLOW with DRIP (our infrared sauna experience) to detoxify, restore circulation, and enhance recovery - or combine it with RESONANCE (our customized Reiki sessions) for deep energetic alignment and emotional renewal. Together, these therapies create a full-spectrum healing experience that nourishes body, mind, and spirit.

Welcome to Soul Glow Sunday - a Wellness Event at Soma Dose!
Please use this link to let us know that you're coming and to pre-register for any workshop or class you may be interested in joining.

Soul Glow Sunday will run from 10a-2p, so please come by, join a workshop, check out our vendors, enjoy some snacks and refreshments, and meet some new friends! This is a community event so it is open to everyone, but we do ask that you sign up in advance for the workshops because we have limited space available!

A $10 ticket is required for the workshops/classes - this automatically enters you into our RAFFLE with amazing gifts, discounts, and service offerings from our vendors, workshop presenters, and other local woman owned businesses in Phoenix.

We look forward to seeing you there!