For years I have contemplated about personal trainers and workout programs. I figured I could create my own weight loss and fitness journey. How hard could it be? Welp! That only led me to small successes and repetitive failures as I found it frustrating to shuffle through hundreds of resources to try to piece together exercises and recipes that I can focus on. Once I joined Lift and Flow Performance, I said "Ahhh, this is what I needed all this time!" I was part of Coach Mia's "Queens of Quarantine Challenge" (cute right?) I loved that all her resources were organized on a web portal, which made it extremely easy to refer back to! Her easy-to-read and versatile video and content posts made learning enjoyable with great information and recommendations. Plus the posts were a comfortable length, which helped on days when time was limited. I learned soo much about nutrition, cooked from delicious healthy recipes and developed strength through our Zoom workouts. She taught me how I can work toward better push-ups and squats, which both have always been a struggle for me doing on my own. I really appreciated how Coach Mia's program was a supportive group of women that I listened to, asked questions and laughed with. I had the confidence to get through the workouts because of the comfortable environment that Coach Mia created and that we all shared. My mindset on fitness and nutrition has changed with the help of Coach Mia! I can take what I learned and apply it to my lifestyle, which is a true way for me to lose weight and maintain my fitness. These photos are a snippet of my experience. I made way more meals, side dishes and smoothies through this program that didn't make this cameo because I ate them and forgot to take a picture. Ha! read more

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I've been working with Mia and Shay for about 2 months now. My goals were to try to live healthy and pain free using diet and exercise. I also wanted a workout that I could do in the comfort of my own home. Mia tailored a workout program for me with my goals and preferences in mind. My main issues were lower back pain and feeling fatigued. The workout program included easy to follow videos. I was also able to send them videos of my workout so they could make sure my form was good. We set small manageable goals/habits every week to try and make meaningful and manageable changes that stick. I've gone from drinking maybe 1 glass of water a day to about 5. I've also learned to be more aware of my eating habits, portion sizes, and the quality of my meals. Best of all, Shay and Mia are available to answer your questions any time of the day and they have frequent check ins to see how you're doing with your goals. I think what really stood out to me is Mia's candor. She tells me to be honest with her about my habits so she could create realistic solutions and goals. She doesn't judge me for my self perceived laziness or that I like junk food. She celebrates every little goal with you and points out milestones you passed that you didn't even see. So far I've felt less pain in my lower back. I'm able to sit through my shift at work without rubbing biofreeze everywhere and laying in agony after work. I'm also experiencing fewer migraines because I'm drinking more water. I feel like working with Lift and Flow will help create lasting changes in your life. As cheesy as it sounds, it's not a diet it's a lifestyle change. read more

I found Mia and Sasja right before the holiday season in 2017. Before that I was trying to get in shape going to the gym, which meant walking on a treadmill while watching TV and using whatever weight machine wasn't too intimidating. I was also eating whatever was convenient and "doing my best." What's that? Nothing's really happening? Yes, exactly. So let's start with this: Strong 4 Pole is a commitment. I was ready for a big change, and that's what I got. The price is something that gives you pause, but I know I paid for results I would not have been able to achieve on my own. Mia and Sasja not only have a customized training plan that you do in sessions as well as homework, but they put a huge amount of emphasis on nutrition. Yeah, you'll be filling out a food diary and having calls to discuss what's going on. The accountability has been key in keeping me motivated and honest about my progress. Five months later I'm really starting to feel different. I've lost weight (almost 15lbs yo!), gained upper body strength and flexibility, and I've stopped feeling tired all the time. I would definitely recommend this program for people who are ready to make big changes when it comes to your health and fitness. You can't really dabble here - you have to be all in, or it's not worth it. If that's you, I don't think you can find two more compassionate and badass women to help get you there. read more

I found Strong 4 Pole because I pole dance and someone I follow from pole tagged them in a post. I was intrigued and hopped on the phone with Mia, the founder/co-owner, to discuss what it's all about. In a nutshell, Strong 4 Pole is a women-only program that incorporates strength training, cardio, coordination drills, pole dance, and nutritional counseling all tailored towards you. It is located in North Hollywood in Xaction Sports Club at what I fondly call the intersection of death (Vineland/Camarillo/Lankershim), with plenty of parking. So, I hopped on the phone with Coach Mia one day. I talked about what I was seeking, and she invited me to come in for an assessment. I met with Coach Sasja, her co-owner, at the location to further discuss what I wanted. I shared with her all my information. I put a deposit down. And then life happened, so I didn't actually start. Fast forward to a few months later, and there I was, really ready to make a change in my life. They welcomed me with open arms (literally!) and I started my 12-week VIP Transformation. This program is a little pricey if you are purely thinking about numbers, and it is challenging, so I recommend that you think hard about making the commitment both financially and mentally. It was 100% worth it to me, but this isn't a commitment to take lightly. Thankfully, they don't make you feel pressured to join--it's all on you! As of right now, the sessions are on Monday/Wednesday/Friday/Saturday. Each session is limited to only four women, so you get as much personalized attention as possible. Everyone has their own program to follow, though depending on your situation they may adjust it (ie if you are injured). At the end of each session, everyone shares an affirmation to encourage positive thinking. All the coaches are fantastic and have their own personalities and specialties. Coach Mia is so strong, and pushes you to the edge because she knows you are capable. Coach Sasja is wonderfully supportive and down to earth, and an incredibly graceful dancer. Coach Meggan is a bundle of joy, with so much energy and so much love to give. And Coach Peppa is a beautiful, compassionate soul who I wish I could see more. Mia in particular has pushed me to a level I never thought I could reach. I didn't think I would ever enjoy physical fitness. It turns out I wasn't doing the right things and didn't have the right instruction. She's observant and really understands how the human body works. When I started, I couldn't even do a plank because I didn't have enough body awareness to have proper form; at the end of my program, I held one for almost an entire minute. Beyond just the physical fitness aspect, everyone does a great job in fostering a strong sense of community. There's lots of support and love, whether it's through a Facebook group, S4P events/outings, or even just joking around during sessions. Everyone feels genuine and vulnerable in their own way, and it's incredibly moving. The ladies do a check-in every week to make sure everyone is doing well and to help address any concerns folks might have. Something that struck me is I was feeling very down one day; Sasja took note so she pulled me aside to talk to me and check in, demonstrating that they really care about our well-being in every aspect. I constantly feel cared for and loved, whereas at the gym you might just be a number. I am so glad I met these women and am excited about what the future will hold for me with them! read more

We all fall off the wagon once in a while and before I joined S4P, I fell off HARD. I went from being a fitness nut and a pole-dancing addict to someone who completely stopped due to sudden life emergencies and stresses. Well, after over a year of wallowing in bad health and depression, I made the decision to commit. I sought out Mia and Sasja and made an investment to get myself back into healthy habits and I'm happy to report that into my 3rd month, I'm back on track! I'm now eager to work out several times a week and I've introduced more plant-based foods into my diet. What I love about them is that it's not just a gym. You receive tailored workouts to your level and you're also guided in how to eat healthier. (Note: I am anemic and my condition became worse before joining. 2 months in, I was able to decrease my iron intake as my levels normalized -- all due to a better diet and healthier lifestyle!) In order to succeed here, you have to put in the work yourself. You have to show up, be positive and work hard. However, your coaches, your teammates and your fellow S4P members will be rooting for you! I really love the sense of community this group has. Mia is an amazing trainer and her assertive nature is infectious! I'm eager to kick my own butt and push my own limits. I for one, also enjoy the intimate nature of S4P. Because the sessions are not crowded, you have plenty one-on-one guidance. The coaches will make sure you're always practicing safely and moving efficiently so you can get the most out of your workout while avoiding injury. You do not have to be a pole-dancer to join but for those that are, these exercises are designed to push you over your plateau or to boost your training to reach your pole dance goals. I enjoy the pole instruction from award-winning dancer Sasja. She has a beautiful flow and a patient way of teaching. I adore working with her. I can keep going but I think I've hit the main points. This is a safe space where you can work on your health goals. What are you waiting for? read more

LIFT & FLOW IS AMAZING! Sooo GRATEFUL FOR FINDING THIS PLACE!! After struggling 9 months postpartum to lose any weight, despite of my efforts to work out on my own, I was having zero results and felt so defeated. Thankfully I found L& F and met Coach Mia and & Coach Sasja who are guiding me through my transformation journey! I have already lost significant inches off my waist and pounds from just 1 month of training with these powerful coaches! For once I am receiving real knowledge on nutrition, working out correctly, and I am being held accountable which helps me stay focused! I am finally making real life changing habits that are not only making me slim down but are improving my overall health! On top of that I am part of a community of women that are positive, loving, and supportive! Invest in yourself and real changes will start happening for you!!! THANK YOU L&F!! read more

Empowered. Elevated. Extraordinary. This is how I feel after a session at Lift and Flow Performance. I'm just reaching my two month mark and the progress I've made in this short time is really shocking to me. I caught a glimpse of the back of myself in the mirror recently, and had to stop and examine what I was seeing... is that definition in my thigh?? Why yes, yes it is!! The owners/trainers are fantastic. Their attentiveness to each of their members is what makes this specific way of training so effective. It's not just physical changes I'm noticing, it's also emotional and mental shifts. As Coach Mia says, mind and body connection. That's what I'm really learning in a supportive and growth-inducing environment. Thank you so much, Lift and Flow!! Can't wait to see and feel more progress. read more

I had been looking for a fun way to get into shape and pole dancing classes had always been at the back of my mind. I started seriously debating whether I wanted to do pole classes and started researching places near me. That's when I found Lift and Flow Performance. What first drew me in is the fact that they promote a plant based diet. The more I checked it out the more I wanted to try it. I'm still a newbie but I love this place already! Everyone is super kind and supportive, there's absolutely no judgement! I'm super excited to continue my pole journey here and can't wait to see what happens read more

It's my newly found sanctuary I drive all the way from Orange County just to be with all these empowering women not just to workout with them but to uplift each other's strength and spirit. Coaches Mia Shante, Sasja Lee and Peppa not only sets their heart into it but pours their passion in you. I highly recommend this place and be a family!!! read more

If you're looking for a supportive all female environment that will push you to be your best. Then this is the place for you. Mia, Sasja, and Peppa are highly motivating instructors that will work you to not only reach your goals physically but spiritually as well. I left every day with a huge smile on my face and a pep in my step. read more

I'm so happy I started my journey of strength through Lift and Flow Performance! Coach Mia, Sasja, & Shay are so awesome with communication. The class sizes are amazing and range between 4-6 people so they are very condensed and you get the one-on-one you need every session. The girls are so great about encouraging you and adjusting things to your abilities, but aren't afraid to challenge you if they see you are doing some things more than others with ease. I think their system is perfect since you get that strength training mixed with fun, but challenging pole classes and they also help with nutrition. All around I am so happy I found Lift and Flow & I plan on coming here for a long time read more