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  • 175lbs to 215lbs!

    175lbs to 215lbs!

    Yes, she went from 175lbs to 215lbs, but not in bodyweight! I'm talking about Ms. Sharon, our resident bad ass Super Shero. This woman right here shows up and crushes it every single week. She's a mom of 4, all grown up and killing the game in life. She balances work, taking care of her mom and squeezing in training time consistently. We are literally in AWE of her! For two weeks straight, she PR'd back to back with her Hip Thrusts. Watch this video where she performs 7 reps at 175lbs one week and increases it by 40lbs the very next week! Watch her crushin' it HERE! At Lift & Flow Performance, we celebrate strength, greatness and you being the best you, you can ....

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  • Eating On Vacation

    Eating On Vacation

    Hello! By the time you are reading this, Sasja and I will be in the Philippines. Hopefully, my vacation plan has actually worked. I will be sure to let you know. The truth is, when it comes to staying on track with health and fitness goals on vacation, you have to be super realistic with yourself. I know I love to eat! I can go in on some food! You really have no idea until you see it in person. Lol! So to keep me on track I just keep the following two statements at top of mind. 1. Choose foods that make you feel good. For me it's a ton of water and fresh fruit. As long as I have those two things, I'm usually always feeling good and can find some balance with vacation food. ....

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  • How She Kept Getting Back Up

    How She Kept Getting Back Up

    One of the best things about personal training is watching one's growth. I mean, the initial 3 month results is cool and all, but watching someone over a year's time is EPIC! You get to be there for them during the ups and downs of life - break ups, new love, deaths, births, career changes, etc. It's awesome! What's even better is the physical journey during all of this. Today we are highlighting Hailee. Hailee has been with us for over a year and boy has she been through some ups and downs. When she first came to us, Hailee was looking for a pole program that was knowledgeable of the body, because she kept getting hurt. She was also looking for guidance with food and ....

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  • Travel Food Prep Hacks

    Travel Food Prep Hacks

    When it comes to prepping food for travel, I feel like I was made for it! I feel like my family groomed me and prepped me for the person I would become without realizing it. I live with my lunch box by my side. Lol! Well, today I'm going to share with you what I've learned from my family and the simple 3 part process I've created to prepping food for traveling by plane, car or long commute. It works every single time! This is coming up for me because Sasja and I are headed to Asia for the first time - Thailand and the Philippines. So it's that time again. Time to make food for me, her and our third companion and colleague, Shay. We all have different tastes and needs and ....

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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

    EVENT DESCRIPTION:
    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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