$100 off all orders. Use promo code SMALLBIZ.
WELCOME TO
No dieting. No more boring cardio.
Discover the program that makes weight loss and getting in shape easy and sustainable so that you can be HEALTHIER and STRONGER, look and feel AMAZING & move with CONFIDENCE.
Next group starts December 2, 2019.
ā€‹Who says you have to focus on avoiding "bad" carbs and putting yourself through dreaded workouts to get the results you want? Not with Fit For Life…
Fit For Life combines the power of habits and positive mindset with the fun-filled, energy-boosting benefits of group exercise and the anti-aging advantages of joyful eating to make weight loss easy. And we gradually bump up the intensity to deliver a true fat-burning, low-impact workout that leaves your body stronger and leaner, feeling healthier and more confident.
"ā€‹Well, I can't believe I'm going to say this sentence. I've been coming regularly twice a week for 6 months. Besides becoming just more physically fit, I've dropped about 20 pounds and it's easier for me to stick to my food plan and choices. So you know... Why not come? It's only half an hour twice a week."
Lisa Sargent
Hi, I'm Amy Lang, owner and chief motivating officer at Flow Studios.
I spent 10 years in the tech industry, gaining and losing the same pounds, over and over. It was even worse when I found myself in the wrong job. Then I gained 15 lbs in just six months! (Chocolate covered raisins helped me feel better.)
I understand all the struggles and competing priorities: lack of sleep, a crazy busy schedule, a lot of travel and entertaining, lack of energy, too many decisions to make, no plan, no real support, surrounded by junk food and sugary snacks, and inconsistent fitness routine.
As I approached my 40th birthday, I wondered what was wrong with me - kept asking myself why I couldn't figure it out since I'm pretty smart. After all, it was my own body. I caught myself thinking... maybe I should stop trying to lose weight and just accept my body the way it was.
I finally decided to hire Asanta Burton, a wonderful personal trainer who specializes in weight loss for women. This proved to be one of the best decisions and investments I’ve ever made in my life!
It became the first big step in my wellness journey.
I'm now at a place where I no longer “use” food to solve problems that have nothing to do with nourishing my body, and I've found my movement groove. Most importantly, I learned that my thinking had to change before I could finally put the weight loss issue to bed.
In 2004, I left the tech industry to become the owner of Pacific Heights Health Club, and then most recently, owner and chief motivating officer of Flow Studios. I become a certified personal trainer and nutrition coach myself so that I could share what I learned with you, my friends and fellow professionals in their prime, who I know experience the same struggles.
To make it where you are in life, you must not only be talented, intelligent and hard-working, but also determined and have a ton of moxie.
So let me help you apply these wonderful virtues to your weight loss struggle.
Remember...
YOU are ALREADY Amazing.
But sometimes…it takes a little sweat, some support, and a LOT of fun to make you FEEL that way!ā€‹
Since 2004, my team and I have coached hundreds of people on their weight loss and fitness journeys. People just like you.
As you can see our clients are pretty darn happy with their results.
And what they're even happier about is how much better they feel, how much more energy they have and how much stronger they are now.
"ā€‹Pacific Heights Health Cub changed my life 2 years ago!! With exercise and eating healthier, I feel stronger and have much more energy. Currently I’m walking about 8 miles everyday while on vacation. I wouldn’t have that kind of energy if I wasn’t fit."
Rose Vogt
"ā€‹Looking back, I was at a point where I was ALMOST going to give up. I had tried so many different things when I finally decided to give this program a try. I'm so glad I did. I've developed a sense of self-care which has impacted ALL parts of my life in amazing ways. My marriage… career… everything."
Kelley Mottola
So You'll NEVER Have To DIET Again.
Do you eat when you're bored or stressed? A habit that undermines all your other efforts to be healthier.
Do you find working out tedious and boring? Don't really know what to do besides cardio?
Heard that strength training is good for you but don’t know what exercises to do or how to perform them properly and frankly, find the whole idea intimidating...
Or maybe it's support and accountability you're missing? Someone to remind you that all great achievements take time and to give you a high five for every time you actually worked out when you were so tempted to skip it after a long day.
BUT you're looking forward to that day when you can finally go into your closet and comfortably wear all of your favorite outfits and feel amazing knowing they look like they were custom-made just for you...
Then you already know that the easiest way to achieve lasting weight loss is to eat a healthy diet, watch your portion sizes and exercise more.
So I'll spare you the spiel.
No need to be a broken record and convince you of something that’s already been drilled deep into your mind.
After all, you probably already KNOW that a healthy lifestyle can reduce the odds of developing heart disease, stroke, diabetes and even some cancers.
Maybe in addition to losing weight, you also want to lower your blood pressure and prevent osteoporosis.
Even though the reasons for creating a healthy lifestyle are obvious, the path to actually doing it is anything but.
You would think that given how many diets and meal programs there are out there along with the number of gyms and home exercise equipment options available, losing weight and getting in shape would be easy and straightforward.
But most new clients tell me they often lack motivation and, therefore, have a hard time staying consistent. They have the best of intentions, but really struggle to stay on track.
In part, it's because most plans and programs do not and cannot account for your life.
They don’t offer simple, step-by-step meaningful change that you can actually do in your real life. Yes, the one with meetings and deadlines and kids and a commute and going on business trips and all that stuff.
Most importantly, most other plans don’t address the root causes of overeating, emotional eating and dieting.
Instead they put you in a state of deprivation... leading you to rely on willpower instead of creating new habits so ultimately you wind up feeling like you're still not good enough when you're unable to sustain the required behavior.
For example:
- You "should" avoid "bad" carbs like cookies, candy and chips.
- You "have to" stop eating processed foods, including favorites like pizza, bread and pasta.
- You "only" get 30 points per day so you'll need to save 11 for that yummy dessert or margarita.
- You "should" exercise at least 30 minutes a day.
- You need to be stronger than your "excuses."
And they don't deal with the thought patterns and inner dialogue that sabotage the best of intentions. Right?
But now that you know what to look for, I hope the path forward is much clearer for you.
And with your permission I’d love to show you how our program works.
Fit For Life is a six-month weight loss coaching program and
the ONLY program of its kind that uses the FlowX coaching method.
During your 21-Day trial, we will:
- Leverage habit coaching with fitness and nutrition to create the healthy lifestyle you've always wanted.
- Support you with a built-in community of like-minded individuals.
- Make exercise fun!
- Gently but firmly hold you accountable to keep you on track.
- Teach you "how to fish" so that you can confidently move forward on your own when the six-month program ends.
If you’re ready to finally lose weight and get in the best shape of your life, here's how we'll help you get there.
STEP 1: DEVELOP YOUR ACTION PLAN
Know your WHY and then Create SMART Goals
We start with creating a positive mindset and an "unbreakable" motivation. Then we'll work with you to establish specific and attainable goals with specific deadlines. These will give you laser-like focus to reach your goals. Even your biggest critic will be impressed by the remarkable progress you make.
STEP 2: CREATE HEALTHY EATING HABITS
Stop the Cravings, Emotional Eating and Overeating
Who says healthy eating has to be confusing or tasteless?
We'll work with you to identify the obstacles preventing you from making the breakthrough in your diet and create new healthy eating habits that will fuel your body with the nutrients it wants and needs.
Say goodbye to quick-fix diets and cravings. Say hello to healthy choices and tons of energy!
STEP 3: START A SMART FITNESS ROUTINE
Commit to just 2-3 Workouts a Week
Each of our strength training workouts lasts only 30 minutes which means they are safe, fast, effective and will fit the busiest of schedules.
In addition to fat burning, these workouts will strengthen your core, regain muscle, improve your balance, and increase your stamina. PLUS they will leave you feeling energized each time you leave.
21-Day FIT FOR LIFE Trial
Joyful Eating - Fat Burning Workouts - Habit Coaching
100% Satisfaction Guaranteed or Your Money Back
What Our Clients Are Saying
What Else Do I Need To Know?
I'm so glad you asked!
Bottom line... Flow Studios is the only weight loss coaching program in San Francisco that specializes in working with women entrepreneurs and executives. This means focusing on an abundance mindset, functional movement, networking opportunities for our clients and supporting healthy lifestyle habits (not quick fixes).
Plus we will offer you results or your money back.
Not to mention a fun and supportive environment that will help ease some of the "nerves" and intimidation when trying something new.
And then there's our Small Group format.
I believe there are many pathways to fitness.
The biggest benefits of private sessions are accountability, scheduling and exercise knowledge. Group fitness classes are another popular path and many of the club's members have experienced great results going to our Pilates mat, H.I.I.T., cardio core and hardcore burn classes.
However, for consistency and fitness program integrity, I believe that Small Group Training, where three to five clients work with a trainer, is the best of both worlds. Here's why:
Support and Accountability. With small groups, you get the added benefit of motivation from both your peers and the trainer. In classes, the group of “regulars” that attend creates some accountability, but it is more easily broken compared to that of working with a trainer and a few others in a small group who quickly become friends.
Fun! There is more energy in a group setting, camaraderie and even a little bit of good, old-fashioned competition. It’s just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. Just this past week, I watched as one member of the group asked others to join him in taking a Pilates Fusion class the followed a training session, and then there were three!
Personalized. In a group fitness class, the teacher instructs and the students follow. It's basically choreographed so that the entire group more or less is doing the same thing. On the other hand, in a more intimate small group session, clients will often be performing different exercises together at their own rate of speed, intensity, and ability because the workouts are tailored for their personal goals and fitness level.
Challenge and Progression. Unlike classes, with our small group format, we always know about the client's health history and are able to provide proper modifications to work around injuries and joint issues whether permanent or temporary. In regards to your fitness program, our trainers and instructors will continue to challenge you in areas where there may be weaknesses and they can provide proper and challenging programs (it may be that no two workouts will be the same) to make sure that you are constantly progressing and improving.
Affordable. The cost associated with private personal training and Pilates is often a factor. The national average is $50-85 per hour, where rates of $120-180 per hour are fairly common here in San Francisco. Our small group sessions are just $35-60 for 30 minutes versus an hour, which allows for the frequency needed to make a difference. It also makes working with us very time efficient.
What's Included:
- 90-min Initial Consultation. I'm here to support you. During this private session, we'll be reviewing your goals and getting clarity on your why as we develop your personalized action plan to make sure you're set up to make the most of the 21-day trial.
- Unlimited Small Group Training Sessions for 21 Days. With our 30-minute sessions and only 3-6 clients in a group PLUS over 20 session times per week to choose from, it's easy to make the time for your workouts - click here to view actual schedule.
- Fitness Assessments. We'll take your "before" measurements for you so you can track your progress in strength and balance through the first 21 days of the six-month coaching program.
- Body Fat Testing to measure your body composition (lean body mass versus fat), a much better indicator of your health and fitness than simply your weight.
- Joyful Eating. Each week, we'll be reviewing specific topics such as portion sizes, healthy plates, what to eat before and after your workout and how much water you really want to consume. You’ll be introduced to healthy lifestyle tips you can start using right away.
- Morning Boost. Our daily email you will keep you inspired and motivated to help you to stay on track with the program... PRICELESS!
- Support & Accountability from the FLOW Team that will help you keep the motivation you will need to make this program a success.
- Three (3) Live Group Coaching Sessions. We're here to support you. And because consistency and accountability are keys to your success, these coaching sessions are intended to help keep you motivated and on track.
$795 Value
BONUS for Small Biz Saturday
Breakthrough Mindset
- 7-Module Coaching Series. We'll walk through the essential steps to help you create the unwavering motivation that will lead to weight loss success in 2020 and beyond.
- Companion Workbook to help you apply lessons learned to your life.
$995 Value
When you add it all up, that’s a total real-world value of $1,790.
But when you enroll today, you’ll get access to everything for just $295.
Initial Consultation, Unlimited Small Group Training Sessions, Unlimited Group Fitness Classes, Fitness Assessments, Body Fat Testing, Joyful Eating Tips, Morning Boost, Access to Pacific Heights Health Club, Support & Accountability from the PHHC Team, Three (3) Live Group Coaching Sessions.
PLUS BONUSES: Core Foundation and Breakthrough Mindset
$295
$100 off all orders. Use code "SMALLBIZ"
Limited time offer.
Registration closes on December 2, 2019 at 11:59pm.
21-Day Risk Free Guarantee
Let me say this up front. Fit For Life is not a quick fix. It is a comprehensive six-month weight loss coaching program. This step-by-step transformation program for people who are ready and committed to creating healthy lifestyle habits that are sustainable.
So that you'll never have to diet again.
Our community is highly educated and filled with helpful, motivated, and amazingly supportive members who are committed to their health and wellness and helping others do the same.
When you join you will be part of this special group.
By the end of the 21-day trial, if you don’t feel more empowered and have more insight into what you can do to lose weight and get fit, simply reach out to me directly, and I’ll refund your investment.
Frequently Asked Questions
What our most successful clients asked before joining.
We have a group starting Monday, December 2, 2019. The 21-day clock starts on the day of your initial consultation.
The most important thing you need is...YOU.
During the initial consultation, we'll strategically lay out your action plan, identify your why and create the action plan.
Our Joyful Eating approach builds on the abundance mindset, giving you a simplified approach to eating nutritious meals that fit your lifestyle and stop the cravings, overeating and emotional eating that's sabotaged past efforts.
Regarding exercise, while the program includes unlimited training sessions, you only need to attend 2-3 per week (that's just three 30-minute workouts per week) to see significant results.
Remember, YOU are ALREADY Awesome. You've got this!
Similar to one-on-one personal training, our small group training sessions are led by nationally certified personal trainers and Pilates instructors, and typically have 3-4 clients with a max of 6. Unlike fitness classes led by an instructor, the fitness program for each of your workouts is designed to meet your specific individual health and fitness goals.
Support and Accountability. With small groups, you get the added benefit of motivation from both your peers and the trainer. In classes, the group of “regulars” that attend creates some accountability, but it is more easily broken compared to that of working with a trainer and a few others in a small group who quickly become friends.
Fun! There is more energy in a group setting, camaraderie and even a little bit of good, old-fashioned competition. It’s just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. Just this past week, I watched as one member of the group asked others to join him in taking a Pilates Fusion class the followed a training session, and then there were three!
Personalized. In a group fitness class, the teacher instructs and the students follow. It's basically choreographed so that the entire group more or less is doing the same thing. On the other hand, in a more intimate small group session, clients will often be performing different exercises together at their own rate of speed, intensity, and ability because the workouts are tailored for their personal goals and fitness level.
Challenge and Progression. Unlike classes, with our small group format, we always know about the client's health history and are able to provide proper modifications to work around injuries and joint issues whether permanent or temporary. In regards to your fitness program, our trainers and instructors will continue to challenge you in areas where there may be weaknesses and they can provide proper and challenging programs (it may be that no two workouts will be the same) to make sure that you are constantly progressing and improving.
Affordable. The cost associated with private personal training and Pilates is often a factor. The national average is $50-85 per hour, where rates of $120-180 per hour are fairly common here in San Francisco. Our small group sessions are just $35-60 for 30 minutes versus an hour, which allows for the frequency needed to make a difference. It also makes working with us very time efficient.
All the sessions listed below are for group training. Those with a (p) designation are for small group Pilates and are 50-minute sessions.Those with a (y) designation are for small group yoga and are 60-minute sessions.- click here to view actual schedule.
Monday
6:00am, 10:00am
Tuesday
4:30pm, 6:00pm
Wednesday
6:00am, 10:00am
Thursday
4:30pm, 6:00pm
Friday
6:00am, 10:00am
Saturday
11:00am
We have extensive experience working with clients that are recovering from and rehabbing injuries, especially for the knees, shoulders and hips. We will modify exercises so you can perform them safely.
Fit For Life is for all ages, fitness levels, and body types.
Our wonderful expert trainers will walk you through everything you need to know during the small group training and Pilates sessions.
Plus, we can always modify an exercise so you can focus on proper form and go at your own pace.we have modifications for every exercise and we can scale the workouts to your fitness level.
By the end of the 21 days, if you don’t feel more empowered and have more insights in your ability to lose weight and get fit, simply reach out to me directly, and I’ll refund your investment.
Here’s what you’re getting when you sign up today:
FIT FOR LIFE
21-Day Trial
Initial Consultation, Unlimited Small Group Training Sessions, Unlimited Group Fitness Classes, Fitness Assessments, Body Fat Testing, Joyful Eating Tips, Morning Boost, Support & Accountability from the FLOW Team, Three (3) Live Group Coaching Sessions.
BONUS: Breakthrough Mindset
$295
Limited time offer.
Registration closes on 12/02/19 at 11:59pm.
$100 off all orders. Use promo code SMALLBIZ.
I personally cannot wait to lead you over these 21 days.
Creating this business and applying what I've learned has literally transformed my own life.
I've experienced first hand what it feels like to struggle with weight loss and feeling like no matter what I did, I couldn't get to where I wanted to be. And then how easily what I wanted came to me after a shift in mindset.
With Fit For Life, you'll get to create that healthy habit GROOVE that you've always wanted.
STILL UNDECIDED?
Fit For Life is PERFECT for you if…
- You used to be able to lose weight on your own, but after turning 40, it's getting harder and harder. And you've heard that it only gets more difficult after menopause.
- You've tried soooo many diets and meal programs and have lost the same 30-40-50 pounds over and over again, and need this to be the last time.
- You know that a shift in mindset is going to make all the difference in the world and you're excited to get started.
- You know that it's all about consistency and, for you, support and accountability are the keys to success.
- You know that the hit to your self-confidence because of your weight loss struggle is negatively affecting other aspects of your life - ie., your career, your marriage, etc.
- You've been watching your parents age and want to make sure you're able to enjoy your retirement.
- You love fitness classes but worry about keeping up or getting hurt now that you're a little older and wiser.
- You know you need to prioritize self-care because you have people in your life who need you on your A-game.
If you said “yes” to at least 5 of the above, I can’t wait to meet you inside FIT FOR LIFE!
FIT FOR LIFE
21- Day Trial
$295
$100 off all orders. Use promo code SMALLBIZ.
Limited time offer.
Registration closes on 12/02/19 at 11:59pm.
