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  • Abs, Push Ups, Life Transformation!

    Abs, Push Ups, Life Transformation!

    Today we are highlighting Kathleen! This woman right here came in to us during a transition period when she knew she needed to change. She was in a rut, blood pressure was high and she was over it. Kathleen took her life by her hands and changed it! Over the past year that Kathleen has been training with us, not only did her body change, her writing career took off, blood pressure decreased and she is now a champion pole dancer! By no means are we responsible for these awesome things in her life, but rather, her finally deciding to take care of herself and do so consistently has lead to her beginning to fully live the life she deserves with increased energy, strength, ....

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  • 4th of July BBQ Dos and Don'ts

    4th of July BBQ Dos and Don'ts

    Tomorrow is the big day! The day when most people are off of work to celebrate a moment in history which really reflects torture and violence that still carries on today, BUT that's not the point of this email. We're just happy everyone is off of work, so we can hang with our friends, whom we hardly get to see. So the point of this email is how to kick off the summer right and live your best life at the BBQ you're attending. We'll be partaking in the fun as well, believe it! Now to share some Dos and Don'ts:
    DO have an incredibly good time and enjoy the people around you. Soak them up, because time is not promised. DON'T take this as an opportunity to ....

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  • 3 Reasons Your Body Isn't Changing Even Though "You're Doing Everything Right"

    3 Reasons Your Body Isn't Changing Even Though "You're Doing Everything Right"

    Ok, so it’s time for some brutal honesty today. I will be speaking from my own personal experience, as well as that of the many women I have worked with and believe me, if I haven’t experienced it personally, then I’ve seen it. Because of this, I can tell you right now that without a doubt, the reason you are failing is because of you and your mindset. Swallow that for a second and then continue down this road. I’ve had to go down this road too and still do. You can read all the diet books, know all the best training practices, but if you do not stick with any of them, if you do not actually IMPLEMENT the information you’ve gathered, then nothing ....

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  • 3 Must Know Truths

    3 Must Know Truths

    This past weekend I competed in the USA Powerlifting Nevada State Championships and I am WIPED! I spent most of Sunday on the couch recovering and Monday, I went for a long walk for some active recovery. It was such an incredible experience though! I went for lifts I didn't know 100% I could make, especially coming off of a fast weight cut to make weight - 143lbs to 138lbs. If you do not already know, I developed a pretty bad allergy to the metals used for most poles, so I stopped pole dancing. I went through a depression about it. I mean, a piece of my soul was all of sudden stolen from me just as I was seriously developing. It was difficult to get my head around it, ....

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  • IT'S WEDNESDAY (You Need This!)

    IT'S WEDNESDAY (You Need This!)

    Happy Hump Day! Just wanted to let you know, You woke up today. It's Wednesday. The week is moving on, And you get to be apart of it. There are many people who did not get that luxury today. Their time has run out. There are no more chances for them in this go 'round. You're still here. Let's take it back. Out of about 1000 sperm, only 200 were able to reach the egg, and only one of them was able to fertilize it. That's YOU!!!! How freaking phenomenal must you be? As women, it's very easy to forget that. We lose ourselves in taking care of others or proving our worth in our careers, So much so, that we stop remembering that we are a ....

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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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  • 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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  • 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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  • 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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