Sophia Lau Flex and Flow

Home
Sophia Lau Flex and Flow

Namaste! I am a certified personal trainer and yoga instructor. Leave my classes feeling full of positivity and good vibes.

I offer live online classes, Yoga and Hiit.

08/03/2021

🌸Move the body to calm the mind 🌸
-
Whether it’s yoga, cycling, lifting weights or walking. Find your moving meditation 🧘🏻‍♀️ what are your movements going to be this week?
-
📸:
Studio:
Yoga matt
Outfit
-

08/01/2021

UNLIMITED CLASSES FOR JUST £45!😍
-
If you’re an optimist like me, you probably had high hopes for the new year! But alas, our plans are put on hold again as we enter into another lockdown. As gyms stay closed and the weather turns too baltic for outdoor exercise, I want to continue to help you stay motivated and active during this third lockdown. On 11th January I’m starting a limited offer called “28 Days of Flex & Flow”
💗✨💖🌸
-
During the 28 days you have unlimited access to all my classes for just £45! (3 x yoga and 3 x hiit each week) If there's anything I’ve learnt from the previous lockdowns it's that getting excited about the small things really helps, whether it's looking forward to my walk around the park or opening up my weekly odd box! So to bring some positive focuses into your weekly routines and get you excited for the weeks ahead, I’ll also be sharing weekly challenges and recipes to pimp up your meal times.
-
Let’s move together and leave this lockdown feeling strong and healthy!
✌🏼🌞💪🏼
If you’re interested you can sign up via my website, there are limited spaces available so make sure you get your spot 🔥💛 Or maybe you know a friend! (Only 6 spots left!)
-
28 Days of Flex & Flow Includes:

-Being part of the Flex & Flow community as you’ll all start the 28 days together
- Access to 6 classes a week, 3 x HIIT and 3 x Yoga
- Weekly challenges (the word challenge sounds scary but they're more like fun activities to keep you moving outside classes)
- Weekly Recipes (no rabbit food I promise)
Dates: 11th January - 7th February
-
If you have any questions please message me! If you can’t start on the 11th Jan let me know and we can sort something out 🌸
-

17/11/2020

Open up your heart to opportunities, friendship, compassion, love and new experiences. Magical things can happen 💖✨💫

12/11/2020

“The only time we we fail is when we fall down and stay down”
Be brave, laugh when you fall and pick yourself up to try again ❤️

09/11/2020

New running trainers for lockdown 2.0 🔥
Are you struggling to beat your last PB or finding it hard to increase your average pace?
Besides getting some fresh new runners (your trainers lose their support and integrity over time) try including weekly tempo interval runs.
Here are some ways you can do the intervals: (Always start with a warm up of running 1 mile warm up and cool down)
1. Run 800m at tempo pace, 200m recovery
2. 5 min at tempo pace, 5 min recovery pace
3. 1k or 1 mile at tempo pace, 1k or 1 mile recovery
Pushing yourself to run at a faster pace in short bursts will increase your body’s ability to flush out lactic acid and increase your VO2 max (the maximum amount of oxygen your body can use)
Embrace the suck and repeat intervals 3-10 times depending on your goal distance.
Tempo pace is your 5k or 10k pace minus 30s 🤓
Start added interval training once a week and let me know how you get on! 🤘🏼

14/09/2020

Snaps courtesy of from our wales bike packing adventure. Currently scheming for the next one.... who wants to join ? 🌝🤩

26/08/2020

“Everything will be okay in the end, if it’s not okay... it’s not the end”
Over the weekend a friend shared this quote with me and couldn’t help but share it with you all too ❤️
Life is going to throw us curve balls which may stop us in our track to achieving our goals. Don’t come to a stand still but see it as part of the journey and realise that “the obstacle is the way”. Keep moving forward by adjusting your path and know that you will get there in the end 🌸

21/08/2020

Warrior 3, tests our balance and concentration levels.
Come and flow with me this Sunday at 9.30am, sign up via the link in bio. No Saturday class this weekend but back on next week 😍

17/08/2020

Just checking my hamstrings still work..😆
What an epic trip, 4 days of cycling up the length of wales. Genuinely didn’t think I was going to be able to make it or keep up with lads!! But I did it!!
Final stats:
Total distance: 480km
Total metres climbed: 5,400m
Total time on the saddle: 22 hours
🏴󠁧󠁢󠁷󠁬󠁳󠁿 First time in wales (I WILL be back)
🚲ZERO punctures between us?!
🥵One broken wheel from breaking downhill in 33 degrees
😂One new frisbee (the above broken wheel...)
🍟 Eating our body weight in chips
🍺 Ending every ride with pints
❤️ A new found love for climbing hills (maybe not at 17% gradient...)
Looking forward to the next adventure !

16/08/2020

DAY 4: ABERYSTWYTH TO LLANBERIS
Distance: 138.5km
Elevation: 1,422m
Summary of the day: Headwinds along the coastal path. Epic climb up snowden, 3-5% incline for 7.5km... tough with tired legs... stairs are the enemy today.
@ Snowdon

15/08/2020

DAY 3: BRECON TO ABERYSTWYTH
Distance: 117.5km
Elevation: 1,602m
Summary of the day: Savage climbs with inclines at 17%. Toughest day I’ve ever done of cycling but also the most fun!! Wales you are a beauty ❤️
Photos 1-4 courtesy of 📸
@ Aberystwyth

14/08/2020

DAY 2: CYCLING BATH TO BANGOR
Distance: 87.1km
Elevation: 1,281m
Summary: Newport to Brecon, cycling in the rain is fine until it’s torrential and you can no longer see 😂
@ Brecon

13/08/2020

DAY 1: CYLING BATH TO BANGOR
Distance: 108.7km
Elevation: 1,075m
Summary of the day... savagely hot 🥵

11/08/2020

I’ll just pretend I held this for longer than 5 seconds 🙃

10/08/2020

Finding heaven in Devon

22/07/2020

In love with the amazing artwork created of me mid flow.

26/06/2020

Flow with me this weekend 💖
Saturday and Sunday 9.30am classes via zoom. Book via the link in bio.
Leave my classes feeling calm and grounded

12/06/2020

Hello 👋 I thought I’d do a little into 🐼💖🌸
I was working in marketing for 5 years and within that time I qualified as fitness instructor and personal trainer. Fitness was my side hustle, waking up at 5am to teach morning classes at F45 and Gymbox and then coaching private clients in the evenings. Juggling both my desk job and fitness may sound insane haha but honestly the fitness side brought me so much happiness and joy it didn’t feel like work!!!
In September last year, I left my corporate job to go solo travelling for 6 months. Something I always dreamed of doing !! ❤️ My trip was cut slightly short due to the pandemic, which I wasn't too upset about as in that time I had managed to see a lot of wonderful new places and also get my yoga instructing qualification! Since returning to the UK I wasn't left with many job opportunities and not wanting to lose my new skills and knowledge I learnt in India, a week after returning home I set myself up online and started to teach yoga and fitness classes. Which was friggin’ scary at first and my anxiety levels were through the rooooof haha but Having started with a zero client base, besides friends and family, I'm super proud to say that after 10 weeks I have established a growing community of wonderful and committed humans and teach 6 weekly classes on zoom. I also do 1-1 yoga and personal training sessions outdoor and online, and watching my clients progress with both small and big wins is the reason why I love my new job!!!
A big thank you to everyone who has supported me and for turning up to class every week!! Word of mouth recommendations is what has made this happen 🙏🏼🙏🏼🙏🏼
So if you enjoy my classes please bring friends and family along!! Or if you haven’t tried a class yet... what are you waiting for 😉

Address

Website

http://www.sophialauflexflow.com/

Alerts

Be the first to know and let us send you an email when Sophia Lau Flex and Flow posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Sophia Lau Flex and Flow:

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: