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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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  • Fast or Slow Metabolism...Which is yours?

    This past weekend, we had our first ever Plant Empowered Seminar, which actually turned out to be more like a workshop and moving forward will be longer and more hands on. Well, it was a huge success! Everyone walked away with brand new, wide opened eyes to see past the BS nutrition advice out there and see food how it's meant to be seen - simple, fuel, medicinal and delicious. While many topics were covered, one of the biggest was determining if your metabolism is fast or slow. Many people think metabolism only has to do with how fast or slow your body breaks down food. Truth is, it has to do with every single thing that happens in your body. Take a look at this list here. How ....

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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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  • 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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  • [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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