No more crash diets. No more chasing fads. A framework that addresses the actual problem.
Enroll anytime • Get started fast
Group coaching program
12 structured weeks
Commercial gym or home gym
Evergreen enrollment
4 training tracks
Not everyone. And we mean that – knowing who this isn’t for is as important as knowing who it is.
On personalization: Sondera Fit is a group coaching program with a shared curriculum and four built-in training tracks. You’ll move through the same framework as every other member. Want fully personalized 1-on-1 coaching? See Sondera Fit Accelerate.
Sondera Fit is a 12 week workout program built for those with commercial gym access or a home gym with a barbell or dumbbells. Week one starts with movement. Structured training begins week two. Here’s what works according to your equipment. The more equipment you have access to the more variety possible.
WORKS
WORKS BEST
EVEN BETTER
Week 1 is movement, on purpose. We establish your baseline before adding a training load. This supports an injury free and sustainable approach.
You don’t need to be ready. You just need to be willing to start.
A short intake form after enrollment tells us your activity level and your access to equipment. The same 12-week educational content structure for everyone. The difference is load, intensity, and exercise selection. Starting too heavy or too fast is the most common way people derail before week four. This is how we protect you from that.
New to structured training. Dumbbells or minimal equipment. Builds the movement pattern and habit before adding load.
Intermediate. Dumbbells only or home gym without a barbell. Progressive overload built around what you have.
Intermediate. Full commercial gym access. Cables, machines, adjustable bench. No barbell requirement.
Advanced. Full gym plus barbell. Built for people with consistent training history who want to push intensity.
By week 12 you’ll have more than just better habits. You’ll have an understanding, and personal belief, for why those habits work and what breaks them. That’s what makes your results last.
Establish the three levers. Build movement baseline. Identify hidden stressors with our Week 4 Performance Audit. Learn why your body responds the way it does.
Training load increases. Stress content gets specific. Recovery and behavior patterns compound to reveal your progress. Early results start showing up.
Training intensity peaks. A final stress assessment closes the loop on where you started vs where you are. This is where you see real evidence for a lifetime shift.
When cortisol stays elevated, it drives fat storage, disrupts sleep, amplifies cravings, slows recovery, and wears down motivation. Resistance training is the most direct approach available to regulate it, that’s why it’s core to this program. No fitness app addresses this. Sondera Fit does.
to rewire your habits and recovery through movement
to continue from
week 13 onward, cancel anytime
Scott ran a high-output professional life for years — the kind where health gets managed around, not addressed. Back injuries starting at 30. Two kids at home who wanted to play, and a body that couldn’t keep up.
A family photo in 2021 made his future undeniable. It forced a hard question: if he continued on this path…what would life be like when he was 40…50…60 years old?
The answer: if he wanted any notion of self sufficiency and activity with his kids – it demanded a change.
What followed was years of working through what actually drove the pattern. Not merely discipline. Not just information. A wholistic approach to the body, behavior, and the brain.
He built Sondera Fit because nothing else addressed the actual problems. He’d lived inside the problem long enough to know exactly what was missing.
“The program wasn’t built from theory. It was built because nothing that existed addressed the actual problem — and I’d lived inside it long enough to know what was missing.”
Shared curriculum, four training tracks, and a community moving through the same framework at the same time. It’s a structured, sequenced program that drips at the right pace.
Four tracks, built for your level and equipment. Delivered through your personal training app so you always know exactly what to do and can track how your body is changing week by week.
8–10 minute drops that teach the science behind your patterns. Not a mindfulness app. Performance tools that apply directly to health, habits, and results.
Protein-forward, research-backed, and built to survive a hard week. A framework that teaches you how to fuel performance without white-knuckle tracking.
A stress assessment reframed as a performance diagnostic. Identifies your hidden stressors and how they’re affecting your health, sleep, and decision-making. Revisited at weeks 9 and 13.
A group of people working through the same framework at the same time. Weekly prompts, shared wins, and the accountability of knowing you’re not doing this alone.
Every week you submit a short check-in. We read them. We respond. You’re seen throughout the program.
We’d rather be honest up front than have you enroll in something that isn’t the right fit. Sondera Fit is a specific offer. If these resonate with you, we can’t wait for you to start.
Sondera Fit
then $97/month from week 13 · cancel anytime after week 12
Questions? support@sonderalife.com
Sondera Fit runs year-round. When you enroll, your program starts immediately. You move through the 12-week arc on your timeline, with access to the full community throughout.
After week 12, you can continue month-to-month for $97 — staying in the community, continued access to the tools, and keeping the momentum going for as long as it’s working for you.
What you’re committing to: The 12-week initial term is a minimum commitment. This program asks something of you — the training, the content, the check-ins. Members who show up consistently see the results. We built this for people who are ready to actually do it.
Book a 20-min call with Scott. No pressure. Ask your questions, voice concerns, and hear from the founder and coach.
The biological return on 12 weeks of consistent resistance training, improved insulin sensitivity, cortisol regulation, muscle preservation, neural pathway changes, shows up most visibly in months four through six and beyond. Week 12 is the foundation, not the finish.
Members who’ve been through this already know what happens when structure goes away. The drift is the most common reason previous programs didn’t last. The month-to-month isn’t an add-on. It’s the direct answer to the pattern you’ve been trying to break.
What the first 12 weeks produce is a foundation. What the $97/month continuation provides is the structure that keeps that foundation from eroding, progressive programming that advances with you, an accountability resource, and a community that doesn’t disappear when the program ends.
Sondera Fit is a group program — shared curriculum, four tracks, built-in community. It works for most people. If you want fully personalized programming and direct coach access, Accelerate is built for exactly that. Founding pricing is open for a limited number of clients right now.
Sondera Fit has evergreen rolling enrollment — there’s no waiting for the next cohort. You enroll, you begin onboarding, you start on the following Monday.
Track A — Foundation — is built for exactly that. Week one is walking only. Resistance training begins week two at a pace appropriate for someone starting from scratch. You need dumbbells and the willingness to follow the program.
Yes, with a range of 15–40 lbs. Track B is built specifically for home gym or dumbbell-only setups. Programming is complete and progressive without a full gym.
Yes — and this program was partially built with that in mind. Resistance training and protein-forward nutrition are exactly what protects lean muscle during a GLP-1 protocol. We cover the peptide landscape in our journal and are affiliated with a telehealth provider for members who want to explore a protocol.
The program automatically continues month-to-month at $97. Stay in the community, keep access to the library and tools, track your progress in your personal fitness app. Cancel anytime after week 12 with 15 days notice. Most people keep going.
Sondera Fit is built for people who are tired of starting over and are ready to understand why it keeps happening. Enroll anytime. Start today.
