| Mon | 06:00 am - 09:00 pm |
| Tue | 08:00 am - 09:00 pm |
| Wed | 06:00 am - 09:00 pm |
| Thu | 08:00 am - 09:00 pm |
| Fri | 07:00 am - 07:00 pm |
| Sat | 08:00 am - 02:00 pm |
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.
I am so fortunate to have found Lift and Flow! I have loved working with Sasja, Mia and Shay. I am truly happier having their classes as part of my routine. I have grown so much on my strength and have felt more confident. I have also made some food lifestyle changes I could not have done on my own. The classes are small so you can always get feedback on your form and ask questions. It is a safe space for women with lots of positivity. If you are considering an investment in yourself, just do it, make a call and see if the program is a good fit for you.
I've been training with L&F for about eighteen months now and I have nothing but positive things to say about this program. You will not get lost in the shuffle or fall through the cracks in this program. L&F is not just about exercise, but will help you completely change your mindset towards fitness. The coaches and community are so supportive and the results speak for themselves.
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?
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?
If you're looking for a place that completely transforms you, inside & out, THIS IS IT. Literally the best gym I've ever been to. Not only do you get a personal program, personal nutrition calls, mindset calls & the awesomeness of pole dancing, but you also join a welcoming, loving, positive and all around fantastic community of women! If I could I'd give them a million stars I would!
Let's dig in! So the obvious is the personalized workouts. S4P talks to you and helps you figure out detailed attainable goals. From there they build your program, specifically tailored to your goals. But don't think you get one workout program and that's it, you're taken through to the next level every three weeks! You're constantly being challenged to build a better you! I mean, who doesn't want to level up? I just found out that I can do 18 push-ups without rest, now and I'm only getting stronger!
ALSO - pole is a part of the workouts! It's so fun and you get to have an instructor who is a pole champion!! I mean, come on! How often do you get to train with champions. I had never touched a pole before joining S4P and she's got me doing crazy spins and I can actually climb up and I'm even starting to do inverts! She breaks it down so easy so that you can understand everything you are doing. PLUS - in case working with a pole champion intimidates you, she is literally one of the nicest woman I've ever met!
Then there's the nutrition. They don't just give you a plan and say, "do this". They explain everything and teach you what you need to know so that you can take it out into the real world and make it a life change! Of course they have a plan that you can follow to start out with while you are learning, but you leave with tools to make it a lifestyle.
What really reeled me in was when they said, "We transform women from the inside out". That really spoke to me because I knew that I need to change my negative mindset into a positive one. Mindset is huge and they help switch that negativity into a positive one. I've had less panic attacks since I've been working with them. What other gym can you say that about?!? The positive atmosphere keeps me centered. And one day when when I was doing these crazy push-up to superman plank things, that I absolutely "love" and I felt like I was about to die, Mia was in my head - "who stops when they only have 10 left". Even though I really had almost all of them left, the meaning behind it came through and I finished 4 sets of 10!! They are training my mind as well as my body!
And of course there is the COMMUNITY. Every single member is amazing. Some of the women have been there since S4P opened, and I plan on staying there forever as well. No one is taking my spot! haha. They have monthly member outings, so we all get to know each other and they have a private Facebook group for all the members. You feel like you are going to the gym to see your friends! And if you don't come in, everyone is like "where were you". Which brings me to accountability...
There is so much accountability! Why is it so easy to give up on yourself and not someone else? UGH! Well, there is no giving up on yourself here, because they won't let you. If you don't show up, they will call, text, email. Of course it's not crazy stalker status, they just check in.
These ladies aren't just trainers, they become a part of your journey, which entails so much more than just working out at the gym. They are by your side every step of the way.
If you're looking for a place that completely transforms you, inside & out, THIS IS IT. Literally the best gym I've ever been to. Not only do you get a personal program, personal nutrition calls, mindset calls & the awesomeness of pole dancing, but you also join a welcoming, loving, positive and all around fantastic community of women! If I could I'd give them a million stars I would!
Let's dig in! So the obvious is the personalized workouts. S4P talks to you and helps you figure out detailed attainable goals. From there they build your program, specifically tailored to your goals. But don't think you get one workout program and that's it, you're taken through to the next level every three weeks! You're constantly being challenged to build a better you! I mean, who doesn't want to level up? I just found out that I can do 18 push-ups without rest, now and I'm only getting stronger!
ALSO - pole is a part of the workouts! It's so fun and you get to have an instructor who is a pole champion!! I mean, come on! How often do you get to train with champions. I had never touched a pole before joining S4P and she's got me doing crazy spins and I can actually climb up and I'm even starting to do inverts! She breaks it down so easy so that you can understand everything you are doing. PLUS - in case working with a pole champion intimidates you, she is literally one of the nicest woman I've ever met!
Then there's the nutrition. They don't just give you a plan and say, "do this". They explain everything and teach you what you need to know so that you can take it out into the real world and make it a life change! Of course they have a plan that you can follow to start out with while you are learning, but you leave with tools to make it a lifestyle.
What really reeled me in was when they said, "We transform women from the inside out". That really spoke to me because I knew that I need to change my negative mindset into a positive one. Mindset is huge and they help switch that negativity into a positive one. I've had less panic attacks since I've been working with them. What other gym can you say that about?!? The positive atmosphere keeps me centered. And one day when when I was doing these crazy push-up to superman plank things, that I absolutely "love" and I felt like I was about to die, Mia was in my head - "who stops when they only have 10 left". Even though I really had almost all of them left, the meaning behind it came through and I finished 4 sets of 10!! They are training my mind as well as my body!
And of course there is the COMMUNITY. Every single member is amazing. Some of the women have been there since S4P opened, and I plan on staying there forever as well. No one is taking my spot! haha. They have monthly member outings, so we all get to know each other and they have a private Facebook group for all the members. You feel like you are going to the gym to see your friends! And if you don't come in, everyone is like "where were you". Which brings me to accountability...
There is so much accountability! Why is it so easy to give up on yourself and not someone else? UGH! Well, there is no giving up on yourself here, because they won't let you. If you don't show up, they will call, text, email. Of course it's not crazy stalker status, they just check in.
These ladies aren't just trainers, they become a part of your journey, which entails so much more than just working out at the gym. They are by your side every step of the way.
I am SO thankful to S4P! If you are looking for a SAFE place to better yourself that has good energy, awesome like-minded women and loving coaches/trainers this is the place to go.
BEST INVESTMENT I HAVE EVER MADE FOR MYSELF.
I was experiencing a shift in my life where I knew I needed to break my bad habits and needed a little focused guidance to pick myself up. I knew the traditional gym (24Hr) was not working for me and that I wanted to try something new. It was at this time I started seeing the FB Ads for Strong 4 Pole's 3-Month Transformation Program. I have always been curious about pole training and saw the gym had strength training as well so I went with my gut and reached out!
Coaches Mia and Sasja are wonderful - they genuinely care about the women of S4P and offer love, encouraging energy and a little butt kicking if you need it (I know I had my moments)! Since November 2017 I opened myself up to the guidance of Mia and Sasja and can happily say I have not only shed 17 lbs dropped body fat and lost inches, my whole lifestyle has changed (eating, drinking. I am thankful to the Universe our paths crossed because S4P was what I needed to get myself on track to evolving into the woman I want to be. I love being a part of the S4P Family :)
If you find you are in a similar place in your life I highly suggest reaching out too! You are worth it
I am SO thankful to S4P! If you are looking for a SAFE place to better yourself that has good energy, awesome like-minded women and loving coaches/trainers this is the place to go.
BEST INVESTMENT I HAVE EVER MADE FOR MYSELF.
I was experiencing a shift in my life where I knew I needed to break my bad habits and needed a little focused guidance to pick myself up. I knew the traditional gym (24Hr) was not working for me and that I wanted to try something new. It was at this time I started seeing the FB Ads for Strong 4 Pole's 3-Month Transformation Program. I have always been curious about pole training and saw the gym had strength training as well so I went with my gut and reached out!
Coaches Mia and Sasja are wonderful - they genuinely care about the women of S4P and offer love, encouraging energy and a little butt kicking if you need it (I know I had my moments)! Since November 2017 I opened myself up to the guidance of Mia and Sasja and can happily say I have not only shed 17 lbs dropped body fat and lost inches, my whole lifestyle has changed (eating, drinking. I am thankful to the Universe our paths crossed because S4P was what I needed to get myself on track to evolving into the woman I want to be. I love being a part of the S4P Family :)
If you find you are in a similar place in your life I highly suggest reaching out too! You are worth it
Before Strong 4 Pole, i was eating unhealthy, not working out and stressed out daily with work and my personal life. I felt like i didn't have control over my life and wanted to change that! Since joining this amazing community of strong encouraging women I have gained so much confidence in myself towards my fitness goals. I have gotten stronger, more flexible and have lost weight. Definitely very excited about my progress and results so far and would highly encourage and recommend this to women looking to get a personalized fitness experience with training and nutritional guidance along the way!
Before Strong 4 Pole, i was eating unhealthy, not working out and stressed out daily with work and my personal life. I felt like i didn't have control over my life and wanted to change that! Since joining this amazing community of strong encouraging women I have gained so much confidence in myself towards my fitness goals. I have gotten stronger, more flexible and have lost weight. Definitely very excited about my progress and results so far and would highly encourage and recommend this to women looking to get a personalized fitness experience with training and nutritional guidance along the way!
Seriously a transformational program from the inside out. It's a mind, body and spirit program. Customized programs depending on our assessment and each session starts with meditation and ends with affirmations. We're encouraged, supported and celebrated. All of the coaches are strong, amazing women and all of the members are super supportive of each other. We're a family. Our program isn't just during the one hour sessions. We're in constant communication with each other supporting each other outside of the gym. We have fun events, field trips, and educational workshops. I love that it's a comfortable non judgmental, environment. We are all ages, shapes and sizes all working towards a happy and healthy lifestyle. I'm in this for the long haul!
I love coming here. And I'm not someone that used to be gym junkie. This is a great program that really motivates and holds women accountable to the goal they set out for themselves. All the coaches here are strong athletes and nurturing women who's goal is to see other women succeed. It is truly a blessing to have a program like this helping women achieve their health, mind, and body goals. Mia and Sasja are really attentive and create individualized programs for everyone. They give personal attention to each of their clients and are all always available to answer questions or just listen to their clients' struggles. The community of women here is really amazing. Everyone is welcoming and always positive!
I love Mia and Sasja so much! They have transformed my body, my diet and my attitude. Mia constantly gets me outside my comfort zone to make me stronger and I always leave feeling incredible. It's an amazing group of supportive women that are all here to lift each other up, push each other toward our goals and celebrate our accomplishments. I've tried EVERYTHING and Strong4pole is by far the best.
Strong4Pole has been a great addition to my busy life. Before I joined the program I had ideas of what I thought a healthy lifestyle was like, but I didn't really know how to implement them. Mia, Sasja and Peppa changed all that! In 12 weeks I lost 10lbs, gained a lot of muscle, and fundamentally changed the way I think about food and exercise. I made lifestyle changes that have stuck with me. I'm stronger, healthier and happier than I was before. I would absolutely recommend to anyone who is trying to better their lives.
Um, let's talk for one second. Are you looking for a place to go with support an people who are excited about you showing up? Are you looking for workouts catered to your needs? Are you injured, scared, timid, nervous, too ______? Do you need trainers to keep an eye on you and be excited about your progress? Do you need a place where people get your frustrations and help you power through it? Do you have a million excuses why you can't but you know deep inside that you want it?
If ANY of those things apply to you - this is the place to be.
Every workout is catered for you. Every coach is handpicked. Every trainer is excited to work with you. You will be working hard for your goals, and everyone will celebrate your victories. Do you need support at a weird hour, well you hit up the facebook group and inevitably someone is there to support you.
Listen, why the excuses? Why convince yourself you can find this anywhere else? Come here, let's workout! Let's encourage each other! Let's complain and be excited together! Come and just find out for yourself how awesome it is to be apart of this community! I've been apart of this community since November and it's been life changing.
I love Mia and Sasja so much! They have transformed my body, my diet and my attitude. Mia constantly gets me outside my comfort zone to make me stronger and I always leave feeling incredible. It's an amazing group of supportive women that are all here to lift each other up, push each other toward our goals and celebrate our accomplishments. I've tried EVERYTHING and Strong4pole is by far the best.
Um, let's talk for one second. Are you looking for a place to go with support an people who are excited about you showing up? Are you looking for workouts catered to your needs? Are you injured, scared, timid, nervous, too ______? Do you need trainers to keep an eye on you and be excited about your progress? Do you need a place where people get your frustrations and help you power through it? Do you have a million excuses why you can't but you know deep inside that you want it?
If ANY of those things apply to you - this is the place to be.
Every workout is catered for you. Every coach is handpicked. Every trainer is excited to work with you. You will be working hard for your goals, and everyone will celebrate your victories. Do you need support at a weird hour, well you hit up the facebook group and inevitably someone is there to support you.
Listen, why the excuses? Why convince yourself you can find this anywhere else? Come here, let's workout! Let's encourage each other! Let's complain and be excited together! Come and just find out for yourself how awesome it is to be apart of this community! I've been apart of this community since November and it's been life changing.
I love coming here. And I'm not someone that used to be gym junkie. This is a great program that really motivates and holds women accountable to the goal they set out for themselves. All the coaches here are strong athletes and nurturing women who's goal is to see other women succeed. It is truly a blessing to have a program like this helping women achieve their health, mind, and body goals. Mia and Sasja are really attentive and create individualized programs for everyone. They give personal attention to each of their clients and are all always available to answer questions or just listen to their clients' struggles. The community of women here is really amazing. Everyone is welcoming and always positive!
At Strong4Pole, you're not just getting in shape! The support you get from your coaches and fellow polers really creates a sense of community and confidence that you're in the right place. I can truly say I love my body not just for the shape but for how I feel. I had hip issues that made me not want to go out and the pain made me cranky, but since working with Mia, Sasja and Pep my pain is pretty much gone. It's because Mia has really incorporated hip mobility and stretch therapy into my workouts. I feel fortunate to have found them and to continue my fitness journey.
Seriously a transformational program from the inside out. It's a mind, body and spirit program. Customized programs depending on our assessment and each session starts with meditation and ends with affirmations. We're encouraged, supported and celebrated. All of the coaches are strong, amazing women and all of the members are super supportive of each other. We're a family. Our program isn't just during the one hour sessions. We're in constant communication with each other supporting each other outside of the gym. We have fun events, field trips, and educational workshops. I love that it's a comfortable non judgmental, environment. We are all ages, shapes and sizes all working towards a happy and healthy lifestyle. I'm in this for the long haul!
