Meet Our Instructors

We are here to help you reach your health and fitness goals. From any modification needs you might have to routine planning for your upcoming goals and dreams, we’re here to help you achieve your dreams.

POUND Fitness

Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out. Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.


STRONG by Zumba™ is a high intensity interval training workout driven by the science of Synced Music Motivation. STRONG by Zumba™ is a High Intensity Interval Training class using more traditional fitness moves for a more athletic, conditioning-style workout.

Strength Training

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is a key component of overall health and fitness for everyone. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes. Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.


Barre is designed to not only assist you in building strength, flexibility, stability, mobility and muscular endurance but it also helps you build confidence in your movement patterns.  Become empowered with proper posture and functional movements that stem from pilates, ballet and yoga.  You will begin with a warm-up to awaken all of the muscles in the body and then begin intelligently designed sequences primarily using body resistance. This is low impact yet very powerful in strengthening the core and stabilizer muscles. The mini-balls and small hand weights will often be incorporated in this workout to offer variety for each experience.  


Is designed to not only assist you in building strength, flexibility, stability, mobility and muscular endurance but it also helps you build confidence in your movement patterns.  Become empowered with proper posture and functional movements that stem from pilates, ballet and yoga. You will begin with a warm-up to awaken all of the muscles in the body and then begin intelligently designed sequences primarily using body resistance. This is low impact yet very powerful in strengthening the core and stabilizer muscles. The mini-balls and small hand weights will often be incorporated in this workout to offer variety for each experience. Must be booked in advance because there are limited spots! No experience is required for this class. What to wear? Regular workout clothing that won’t interfere with your movements. Wear socks or toe socks. What to bring? Water and a sweat towel & socks.


TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises.


There are many forms of Yoga that will be offered at Sierra Flow Fitness. Yoga is valuable to our health and we take pride in sharing this beautiful and life changing experience. All levels are welcome from no experience to the experienced.


The word “vinyasa” can be translated as “arranging something in a special way,” like yoga poses, for example. In vinyasa yoga classes, students coordinate movement with breath to flow from one pose to the next. All levels are welcome, from no experience to the experienced.


Revitalize and restore your body. This class teaches traditional yoga poses and breathing techniques to help improve spinal alignment, increase flexibility, and build strength. The focus is on nurturing the body and mind so the pace is slower and the poses used are less stressful on the body than many other yoga classes. Suitable for all ages and experience levels and is a great place to start for people first starting out or getting back into practice.  Class also uses tennis balls, yoga blocks, straps to loosen up the muscles and improves flexibility, posture, and range of motion by combining active stretching and self massage using tennis balls. Releasing the built up tension in your muscles leaves you feeling relaxed and allows your body to move more naturally. Combining stretch exercises with foam rollers empowers you to relieve tension throughout your muscles and joints. Unlocking these often neglected muscles improves flexibility and circulation and reduces injuries. The perfect class for ANYONE and EVERYONE.


A high-energy dance blend that requires no experience. This class is created by April Hawthorne to give you a cardio blast that is so much fun that you don’t even realize that you are exercising! You’ll find a flavor of hip-hop and club style dance music that will get your body moving in ways you never thought! Routines are built to suit a beginner or a well-versed dancer and athlete. Start your week right with our Monday night Dance Club party and round out your week with our Friday night session. You won’t be sorry!


A high-energy dance blend that requires no experience. This class is created by April Hawthorne to give you a cardio blast that is so much fun that you don’t even realize that you are exercising! You’ll find a flavor of hip-hop and club style dance music that will get your body moving in ways you never thought! Routines are built to suit a beginner or a well-versed dancer and athlete.


This low-impact workout is less strenuous on the body, especially our joints, and can be a great way to get in a heart-pumping workout while reducing the risk of injury. You will always have one foot on the ground.  We have equipment to support assisted lunges, squats and balancing movement patterns so the risk of falling is removed. This class also involves strength training where you can choose the weight that is appropriate for your body condition.  This class is full of functional movement patterns that will increase your strength and ability to execute daily tasks and minimize the risk of falling. This workout can be scaled and can be more challenging for those that need it or can be as basic even if you need to do the workout while seated. This class is included in the monthly membership. If you are not a member this class is offered at a $3-$5 sliding scale drop-in.  Please donate what you can afford.


$25 Workshop
Learn the basics and safety of fitness flight in this in-depth intro workshop to Aerial Fitness class with experienced instructors Susan Lawrence and April Hawthorne.  The fitness trapeze are Aerial hammocks. The first hour is dropping into deep stretches using the hammocks to supports your stretching and warming the back up for back bending, then core cultivation, and then inversions. We offer options for those who don’t want to invert.

POLE Babies

$25 Workshop

Pole Fitness is a type of exercise that combines acrobatics, gymnastics and dance. It requires flexibility and upper body and core strength, as well as endurance. The moves include climbs, spins, inversions and limb grips, and thus is a very versatile form of exercise. In Pole 101 you will learn the basics of Pole Fitness and Pole Dancing and get coached practice time. This is a multi-level class, all levels are welcome. Reserve your pole on the MINDBODY app or call us!

Chrome & Choreo

$25 Pole Workshop

A Pole Dance class that focuses on pole training, conditioning, pole dance and pole choreography. 5 – 10 Beginner Pole and Pole 101 is highly recommended before taking this class or instructor approval.

OCRT (Obstacle Course Race Training)

A circuit type class with obstacle courses in mind, strength training, and high intensity interval training. Every class will be scaled to meet the individual’s fitness level.  Whether you are training for your first or next obstacle course race or just looking to get a challenging full body workout (there will be burpees!), this session will have you working to progress in obstacles like monkey bars, wall climbing, rope climbing, grip strength and so much more.  You WILL get dirty. Wear workout clothing that you are okay with getting a little dirty.

POLE Fitness & POLE Dance


Without a doubt, practicing pole fitness will improve your core strength. A lot of the moves are similar to gymnastics exercises that engage the whole body. What makes it even more difficult is the fact that you are doing all of this on a vertical pole. 

Good upper body strength is certainly helpful. You’ll need (or develop over time) excellent grip strength and a strong posterior chain.  Inversions are a very typical pole exercise, which basically requires you to tilt your pelvis and lift your feet over your head — all while hanging onto a pole. You will be able to do this very quickly, even if you are a beginner.

Flexibility and Mobility

There is a difference between flexibility and mobility, and you improve in both through Pole Fitness.  Mobility is “proprioception” – our perception and awareness of our body’s positions and movements. Mobility training, then, includes a range of exercises designed to increase your range-of-motion, control muscles surrounding each joint, and help you move more actively.

The sport also involves elements of floor work, which is similar to classic dance or even ballet. A typical pole fitness class will start with flexibility elements as part of a warm-up routine and often finish with some strength exercises. 

Body Awareness

Body awareness (also referred to as kinesthesia) is consciously recognizing how you move your body through space. An important part of body awareness is balance. People with low body awareness may sometimes appear clumsy. 

This is a very important concept, especially for dancers who are often required to activate certain body parts in certain positions in a certain sequence, which non-dancers may struggle with. It can be trained and improved upon through yoga, meditation, or balancing exercises. 

Economy of Motion

Like I mentioned at the beginning, pole fitness has a fairly high rate of perceived exertion. So, it’s hard. The more an athlete develops the ability to use energy efficiently the more difficult combinations they can deliver for a longer time. 

This is very similar to other high-intensity sports like sprinting, gymnastics, or boxing. You need to develop the necessary body awareness to understand how your cardiovascular system reacts to certain stimuli. Over time, this will improve, leading to a positive effect on the elegance of your movements, which leads to my next point. 

Rhythm and Elegance

Acrobatics in general and pole dance in particular are very elegant activities. Different figures, moves and combinations flow from one to the other in a certain sequence. The better the sense of rhythm of an athlete the more elegant the flow. A dance background will certainly help, but it’s not necessary. Rhythm and elegance is something that you will develop over time with consistent practice. 

Work Ethic

Pole fitness is very demanding. It requires hard work, dedication, and consistency to improve. It will help you develop a strong work ethic, which is a transferable skill to other areas of life.

In addition, you will leave your comfort zone, endure soreness, pole burns, and bruises referred to as “pole kisses,” but this is exactly what will make you grow and develop a solid work ethic: Keep working — even if it’s hard — until you achieve your goal.  


Related to work ethic is the benefit of developing more confidence and self-esteem. The first time you attend a pole class is probably going to feel weird and uncomfortable. I tried it myself, so I know how it feels to be totally out of place and looking like you have the elegance of a potato sack. 

But then, you’ll master the art of giving a sh*t and just working through that. This is also a valuable life lesson. Nothing valuable comes easy, but it pays off eventually. The fact that you tone your body will support your growing self-confidence. If you don’t believe me, check out this TED talk by Dr Maggie Rostron. A great side bonus is that you’ll make new friends in the pole fitness community.

Reasons to CHOOSE pole fitness

  • Worry Free Weight Loss

    If you find yourself struggling to slim down then you’re in luck.

    Pole fitness will help you to strip down that unwanted weight! It’s possible to burn 500 calories in just one class, perhaps more if you train intensely.

    Then there’s the added bonus that you don’t need to worry about finding the motivation to go, because it’s great fun!

  • Anyone Can Do It!

    Some people progress faster than others, especially if they’re fitness fanatics that incorporate transferable skills from other sports such as climbing.

    You don’t have to have any particular strengths or dance background, or even be in good shape to get started with pole fitness though.

    You will find people from all walks of life at your nearest pole class, from vets to managers to shop assistants and health care advisors.

    You might be surprised at just how many people actually have pole fitness to thank for their fantastic fitness levels.

    So whether you’re out of shape or in shape, young or old you’ll find pole fitness is for you.

    It can be as easy or as hard as you choose, just stop at a level that feels comfortable for you and if you have a competitive streak there’s plenty of competitions world wide for you too!

  • Get A Toned Body You Can Be Proud Of

    Ever wondered why strippers always seem to have such lovely legs? Because pole. That’s why!

    The huge array of exercises and movement involved in pole fitness mean that you’ll quickly notice your muscles becoming more toned from top to toe.

    It’s an absolutely fantastic workout for your abs, arms, legs, shoulders – everything!

    You’ll soon be noticing the difference, it really doesn’t take long to start seeing results like this from pole fitness.

    You don’t even need to go that often, many people who begin will see these results from attending as little as once a week.

  • It Doesn’t Feel Like Exercise

    I should rephrase that; It doesn’t feel like exercise in the moment.

    While you’ll definitely enjoy yourself in pole fitness classes and not realize how hard you are working your muscles, you’ll definitely feel it the next day.

    On the plus side though, that does stop as you gradually get stronger but you’ll always feel like you’ve had a good workout.

  • Who Wants To Become Confident & Empowered?

    How would you like to be more outgoing or less shy?

    Pole fitness builds confidence and self-esteem like no other workout.

    Everyone in their first few lessons feels out of place and down right silly and this is one of the top reasons why people don’t return to continue more classes.

    But once you have the very basics figured out your muscles will begin to develop and you’ll start to progress much more quickly.

    The development of these amazing skills in turn reaps some fantastic emotional rewards. You’ll have an improved posture and naturally walk taller and more confidently.

    When you mix that with your newly toned and sculpted body I’d be amazed if you weren’t super proud of yourself and your abilities.

    You wouldn’t believe how empowering it can be to nail all of those new moves while getting a brilliant workout.

    It’ll give you the motivation you need to keep going and in the long run you’ll feel less shy, more attractive and more confident.

  • You Don’t Have To Be A Pro To Get Abs

    Who doesn’t want a toned stomach?

    Pole fitness helps you develop strong core muscles and abs for that perfectly sculpted tummy and it’s also incredible for building upper body strength.

    One of the many reasons for not starting pole fitness sooner (including my own) is that a lot of people believe they need a strong upper body to start.

    So if you’ve been thinking about how weak your arms are and how you’ll never do it I’ve got news for you. Nothing could be further from the truth!

    It’s amazing how quickly that changes after starting pole classes. 

    You don’t need to be strong to start pole fitness, starting pole fitness makes you strong.

  • Now You Can Get Fit & Have Fun Doing It

    Do you have trouble dragging yourself down to the gym for a boring old workout session? Do you lack self discipline and motivation when it comes to keeping fit?

    Well if it’s a choice between that and pole fitness I know which way I’m heading, allow me to explain why.

    Pole fitness is just so much fun! While you’re busy learning exciting new tricks and spins you rarely realize how many times you lift your own body weight in just one class.

    There’s certainly never a boring moment and the excitement and euphoria you feel from achieving each new move also gives you that motivation to keep going.

    You’ll be addicted in no time and you won’t be able to resist learning just one more trick, and another one, and then another!

    It’s easy to lose the motivation to stick to regular fitness routines so for me the fact that working out no longer felt like a chore was the number one reason I loved it!

  • Feel Instantly Accepted When You Join The Community

    Whether you start pole fitness alone or with a friend you’ll never feel left out.

    There’s a real sense of friendship and encouragement within the pole fitness community and you’ll be surrounded by positivity and optimism forever more!

    The majority of pole fitness studios offer a safe and comfortable environment to achieve goals with instructors who will guide you with enthusiasm every step of the way.

    You’ll never have to worry about being judged in a pole fitness class as women of all shapes, sizes, ages and fitness levels are welcomed with open arms.

    It’s a great place to meet people and make new friends and if you’re starting alone at home you can still find that support online.

    There’s many groups of supportive and encouraging like minded individuals hanging out online and if you decide you want to network in person you can simply head to your nearest pole event.

  •  It’s The Ultimate All In One Workout

    Are you tired of working so hard to improve just one area of your body?

    Pole fitness classes combine so many different types of exercise that you don’t have to focus on any specific body parts.

    There’s no choosing which machine you want to work on or which muscle groups need the most attention. You just practice each new move as it comes.

    There will be floorwork, some dancing, spins, climbing and for the more advanced polers comes inverting and lifting your whole body upside down!

    Even the most regular gym attendees are surprised by the feeling after a pole workout. You’ll feel muscles being worked that you didn’t even know you had.

    Whether you’re holding a spin or dangling from your legs you’ll constantly be working on engaging your core muscles too.

    That means that when you get to the point of inverting (going upside down) you’ll feel comfortable with it and ready to fly!

    At this point your fitness levels can only soar as you repeatedly lift your body up to attempt that new move over and over again.

    How many pounds of weight would that be equal to lifting when you go to the gym, without you even realizing?

  • See How Easily You Can Get Flexible

    Flexibility isn’t something that everyone is trying to achieve at first but it will come naturally over time with pole fitness.

    Not every move will be achievable straight away regardless of strength because some of them require a certain level of flexibility.

    Don’t worry if you’re not very flexible right now though, the more classes you go to the more flexible you will become!

    You’ll be bendy in no time.

  • Get Rid Of Your Clumsiness Once And For All

    Please tell me I’m not the only one that’s had a problem walking into walls or falling up the stairs?

    Pole fitness brings with it a much better awareness of your body and improved coordination.

    When you begin to learn some of the more complex routines your heightened awareness can transfer into day to day life.

    Imagine for a second the balance, awareness and coordination that it takes to hold yourself upside down on a pole.

    Can you see how this has the potential to help you to avoid injury in your every day activities?

    You’ll be less likely to bump into things and slip, trip or fall and this will carry through with you into old age.

    That’s because pole fitness exercises not just your body but your mind and problem solving skills as well!

  • Discover Numerous Health Benefits Many Polers Are Enjoying

    Pole fitness comes with a lot of health benefits. There’s countless success stories where people have overcome grave illnesses and injuries with a little help from pole fitness.

    Just to cover the basics, here are some of the areas where it’s common to find improvements from pole fitness;

  • Reduced Joint Pain

    Joint pain is something that many people will experience especially later in life.

    Pole fitness will work on strengthening your muscles while increasing flexibility and mobility which significantly reduces the likelihood of you developing joint problems.

    A better grip is something you naturally develop when practicing pole fitness which reduces the risk of repetitive strain injuries.

    As you become more agile you’ll also have less problems with things such as neck stiffness, back pain and other general muscle aches.

  • Lower Stress Levels

    Nailing moves in pole fitness can give you a feeling of euphoria like you’ve never experienced before. As well as building your confidence this also serves to de-stress.

    A good pole fitness workout will cause your body to start producing endorphins, something that’s actually common in a lot of forms of exercise.

    That’s why you might have heard of people who get addicted to working out. Those endorphins will make you feel much calmer and generally happier after your workout.

    If you don’t get enough sleep because you struggle to drift off at bed time, you might be surprised to hear you’ll also find it easier to fall asleep at night.

    That’s because regular pole fitness classes are an intense exercise that will make sure you always get a good nights sleep.

    You’ll need it after all the energy you use and your body will be thankful for it!

  • Increased Blood Flow

    This one is really important especially if you have a job where you are sat at a desk all day.

    If you spend a lot of time sitting down you can develop poor circulation, this means that your vital organs won’t be getting all the nutrients that they require to function properly.

    You’re legs, feet, hands and arms will also be lacking the correct amount of blood which can cause a lot of problems and some of them can be very severe.

    Worry no more though because pole fitness is a great exercise for increasing blood flow, which naturally means it contributes to a healthy heart & brain as well!

  • Improved Stamina

    How’s your endurance? Are you the person that can run for miles or the one who gives up when it starts to ache a little bit?

    The more advanced pole dancers can often make things look very easy but some of it is actually very challenging.

    As fun as they are, the moves you achieve will really work all of your muscles hard. This in turn helps you to improve your strength and endurance.

    What happens at the end of a long run? You stop. After a workout in the gym? You stop. What immediate results do you see?

    The answer is none. Not straight away anyway, but that’s where pole fitness is different.

    Pole fitness gives you real success the instant you complete a move, and there’s always another one to learn.

    You’ll always want to keep going to reach your goals in pole fitness, remember that euphoria I was talking about earlier?

    Well it’s an addictive feeling, and that’s why nailing your next pole fitness trick is always going to drive your endurance and stamina further, onwards and upwards!

    Another plus side of that is that some of the most challenging skills can be the most rewarding and exciting to achieve!

  • It Doesn’t Have To Be Sexy

    We completely understand that most people just want a good workout and they aren’t aiming to look sexy in the process. That’s absolutely fine, you don’t have to be.

    A lot of people start off purely for exercise with very little dance or floorwork involved. Just be warned that sexy can be a long term side affect of pole fitness 😉

    There’s many different styles of pole fitness around, some people might focus on the more flexible and bendy moves while others focus on pure strength.

    Then there’s those that will perform theatrical styles of dance or get a little bit cheeky and twerk it!

    Some will combine a few or all of these different styles and incorporate other forms of dance such as belly dance for example.

    So either turn on your inner sexy and grab those 8 inch heels or activate beast mode and practice barefoot!

    Here’s a great piece of advice for beginners from the pole world’s very own rock star Cleo The Hurricane; “Don’t be afraid of heels.. They make it so much more fun and make your legs look way longer!”

    No matter what your preferred style, no one in the pole fitness community will discriminate so don’t be afraid to let your creativity show.

  • It Doesn’t Hurt To Keep A Naughty Secret

    Depending on your outlook and that of your friends, family and colleagues you may or may not want to tell people about your awesome new hobby.

    But that’s the beauty of it, you don’t have to!

    There’s a huge community of pole fitness enthusiasts out there ready to check out your latest moves, give you feedback and praise and generally keep you motivated if you want it.

    Personally I’ve always been very open and passionate about my choice of exercise, so much so that it usually rubs right off onto the nearest people and they end up coming along to try it out.

    Even my boss couldn’t resist at my old work place!

    Shouting it from the rooftops is perhaps not for everybody but hey, it’s still a lot of fun to keep it a secret too.

    Just make sure to let your pole buddies know if you get involved in charity events and things that might get media coverage if you don’t want to be seen!

  • It Makes You Feel Fantastic!

    Last but not least, if you’re feeling down in the dumps there’s no better way to brighten your day.

    At pole fitness classes you’ll learn amazing tricks and spins and regularly do things that you never imagined your body could do.

    Seriously though, there really is no feeling like the one you get from achieving a move you’ve been working on for a while.

    It’s not until the very first time you achieve something that you thought was impossible that you will understand. This results in enormous physical and mental strength and you might just surprise yourself!

    When you’re doing it for your own health, fitness and enjoyment you stop worrying about what anyone else thinks, in fact it’s very common to become totally addicted to it!



    Ready to Make a Change?


    Include us in your fitness journey and routines with many classes to choose from! All classes are multi-level classes that can be modified to best suit the beginner, the recovering or the well-versed athlete. There’s something for EVERYONE.


    The slightly heated room will be kept warm and the majority of the heat will be coming from within your own body. Prana Vinyasa sequences are dedicated to connecting you with the Earth element and are grounding and nourishing to your whole body system. This dynamic yoga flow will cultivate a sense of freedom within the body and mind by connecting you with your breath and movement. This class ends with a long savasana. Prana Vinyasa Yoga is an energetic, creative, full-spectrum approach to embodying the flow of yoga cultivated by Shiva Rea and the Global Vinyasa Collective of Teachers. Duration: 1.5 hours. Bring a towel and water. No experience required.