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  • Exotic Flow with Maria De Nicolo

    This is a high-beginner/intermediate level low flow (at the base of the pole) exotic choreography workshop. During our warm up we’ll go over some of the fundamentals of exotic pole such as body waves, leg traces, floor work, pole pirouettes and isolation's which we will later incorporate into our choreography. We’ll learn our choreography in segments while focusing on musicality, power spins, creating fluid transitions and threads, pretty shapes and clean lines. By end of the workshop you will have learned new and interesting ways around the pole all the while having lots of fun! DETAILS:
    Date: Saturday, April 20 Time: 7:00pm - 8:30pm Fee: Early Bird ....

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  • Join us for the best personal training in North Hollywood

    Welcome To Our New Website! We’re Proud To Serve North Hollywood with Personal Training!
    At Lift & Flow Performance, we are working hard to go above and beyond for every person who walks through our doors. And you could be next!
    We are offering North Hollywood a hands-on approach to Personal Training. And you don’t need any prior experience to succeed! Come visit us at Lift & Flow Performance and see for yourself what makes us the best Personal Training facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today!
    And don't forget to click below to visit us on our social media pages!! Facebook Google+ ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - Are You The Tortoise Or The Hare?

    Are You The Tortoise Or The Hare?

    Hi Mia here, I was having a 1 on 1 nutrition call with one of our clients last night, celebrating a new habit she's been able to successfully implement and then figuring the next best step to take for her lifestyle as well as multiple ways to accomplish it. See, I know that the way to success isn't throwing yourself into someone else's diet, making all these drastic changes at once, depriving yourself of everything you enjoy and shocking the mess out of your body. Not to say those things don't work. I mean drastic times call for drastic measures and actors do it all the time for their jobs. But take a look at most of them after the role is completed. So do you remember the story of The ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - 6 Easy Habits to Embark on Health RIGHT NOW

    6 Easy Habits to Embark on Health RIGHT NOW

    "What can I do now?" "What's an easy change I can make right now?" These are questions we typically get ALL the time. Having now helped a few hundred people, especially women, we have some easy habits you can adopt to get there.
    1. Get Some SLEEP
    You are way less effective throughout the day if you have not gotten enough sleep. It has been proven time and time again that when we sleep well, we function better, heal faster, build more muscle and reduce our risk for diseases. If you’re staying up watching tv or just scrolling Facebook or Instagram, or running yourself into the ground working on a project, you are literally sending a “Eff You!” to your body and your ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - 5 Best Workouts At Home

    5 Best Workouts At Home

    If you read my last email, you will know that during this past year I've fluctuated from training 5-6 days to just hitting my non-negotiable 3. "Why?", you may ask. Because sometimes I am just not motivated, but I have certain habits that say I just can't quit, so I set my low bar at 3 workouts and hit them no matter what. Recently, that third workout has been at home, because I did not feel like going to the gym. See, us fitness professionals go through it too. You're not the only one to be tired some days. I get it. I go through it. I'm going through it now with this colder weather that makes me want to just sit in front of the heater and eat pie. The difference is, I have certain ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - How To Beat The Flu in 2 Days

    How To Beat The Flu in 2 Days

    Before I get into this story, I want you to know there is special request for you at the bottom. You can read this story and arrive upon the special request or skip to the bottom. I put it in bold so you can't miss it. I know we are busy women and time is of the essence. I wanted to write to you about traveling and staying on track, but truth is, some scenarios are easier than others. Staying in a hotel with a gym - easier for getting workouts in and usually access to food somewhere where you can get creative. Staying with family with no car and said family does not eat the same way you do - A LOT more difficult. Add weather changes, planes and airports on top of that and you ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - [Free Recipes] Soups To Beat The Fall Colds

    [Free Recipes] Soups To Beat The Fall Colds

    Hi Mia here, Between Sasja, my mom, our athletes and team members, there have been a few colds going around. I have 3 recipes to share that always make me feel better, the first of which turned Sasja around in less than 12 hours! Have them in your back pocket and pull them out when necessary, but remember the season is changing and it's going to challenge your immune system. Help it out! Up your fruit, veggie, leafy green and spice intake. Give yourself a fighting chance. Here you go! Southwestern: 4 cups low sodium veggie broth 1 can black beans or 2 Cups fresh black beans 2 cups fresh or frozen corn 1 large yam peeled and cubed 1-2 zucchini diced Season with ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - 5 Tips You Aren't Doing For Better Results

    5 Tips You Aren't Doing For Better Results

    So I’m sitting here waiting for an oil change and thinking about getting back active today. See, I’ve been off the wagon, so to speak, for about 6 days. That is way too long for me. I am not one to go hard every day but something. Well, the reason it’s been this long is because sometimes the teacher just don’t freaking listen. I knew I had a pain that would show it’s head every now and then. My solution - manage my low back by foam rolling the glutes and ignore my sprained rhomboid. NOT SMART! The end result - watching Dr. Strange, preparing for The Avengers: Infinity War release and slowly pain began radiating from my shoulder until it became ....

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  • Don't Let Resistance Stop You

    Hey Mia here, I was traveling the Google rabbit hole and found myself on an article about resistance and knew immediately that I had to share. See, as a coach, I see this thing called resistance ALL the time. It's the very thing that stops you from getting to where you need and desire to be. And yet, you let it overtake you as if you have zero self-control. BUT YOU DO! Resistance shows itself when you say training is too expensive, but you get your nails and hair done every week. Resistance shows up when you get a flat tire and use that as an excuse to not get to the gym. Resistance is when you don't want to tell anyone you're working out, because you're "private", when ....

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  • Personal Training in North Hollywood - Lift & Flow Performance - [Free Recipe] Immune Boosting Smoothie

    [Free Recipe] Immune Boosting Smoothie

    Hello Mia here! I'm writing you from a semi-sick bed. I woke up today feeling a little icky, taught 3 sessions, walked to my car and BAM! I'm out of it. Throat is sore. Pressure is in my head. Just not good and we had errands to run. While in the check out line, Sasja sent me to the car to wait and then it took another turn. I don't know what my body was going through. We got home and I immediately went to sleep. I woke up not too long ago, in fact. And when I did, I felt the grace of God. I was feeling immensely better! Guess I was just a little sleep deprived. BUT, my throat was still sore. So I got my butt up and headed to the kitchen. Rest + Live Foods = Immune Boosting ....

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