The Pillar Performance four pillar system


Regardless of age or fitness level the Pillar Performance team will help you with an action plan to optimize your fitness, health, and nutrition. We will coach you through everything required to achieve your goals.

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    Motion

    Movement is life, synonymous with vitality, longevity, and strength. We facilitate the body’s true potential and its ability to create power, coordination and efficiency.

  • Nutrition Image

    Nutrition

    Nutrition is an individual and unique process. We can help you find a working combination that best fits your needs and lifestyle.

  • Restoration Image

    Restoration

    Sleep quality, mindfulness and physical recovery are essential for optimal health. We teach restorative strategies to maximize results, reduce chronic pain, and decrease daily stressors.

  • Lifestyle Image

    Lifestyle

    Day in and day out we make decisions that can affect our health. We will help create a working strategy to achieve your goals while still enjoying your life's activities and events.

What to expect at Pillar Performance

Following our four pillar system you will maximize your strength and wellness, safely and efficiently. We offer many coaching options to fit your schedule and needs.

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    Private Coaching

    We offer 1-on-1 personal training services that go beyond the one hour session. We provide a private training studio with full am...

    Private Coaching

    We offer 1-on-1 personal training services that go beyond the one hour session. We provide a private training studio with full amenities for your comfort, privacy and focus. Our coaches work with you to create a customized program for your individual needs and goals to optimize your health and fitness both in and out of the gym. Regardless of your age or activity level we have a coach and a plan that will help you achieve success and transform your life.

     

    • Assessment $150 (which is applied as a credit to your first training package)
      • includes: body composition, functional movement screen, postural and gait analysis, and metabolic measurement.
      • benefits: sets a baseline for training, addresses limitations, help create a realistic timeline and plan of action.
    • Training Packages
      • 8 sessions $880
      • 12 sessions $1,260
      • 24 sessions $2,280 *includes nutrition
      • 48 sessions $4,320 *includes nutrition
    • Duet session $150
      • for two people ($75 pp)

     

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    Small Group

    At Pillar Performance we understand the importance of community and working together for a common goal, therefore we offer Small G...

    Small Group

    At Pillar Performance we understand the importance of community and working together for a common goal, therefore we offer Small Group Training. You have two options to choose from for our small group training: 6 week training program or select a class from our menu of formats.

    6 Week Training Program:

    • limited to 6 people to optimize performance results and eliminate risk for injury
    • starts and ends with an assessment to establish a baseline, addresses individual limitations and evaluate progress (includes body composition and movement screening)
    • you will be given a nutrition plan based on body-type and a grocery list
    • meets 3x per week for 6 weeks, each workout has a different focus of either strength, cardio, or stretching/recovery structured to progress through the program
    • $600 per person

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    Group Class Formats:

    • book a private group class just for fun with friends or book for an event like a mixer or fundraiser
    • we bring water, towel and equipment for the class you book
    • $150/hr up to 6 people for all class formats, to be paid in advance by the person booking the class for the group
    • Remote classes are available, location to be confirmed prior to the class

    Animal Flow – This bodyweight technique emphasizes mobility, strength, and coordination. In the class you will reconnect your body and synergistically use all your muscles statically, dynamically and reactively. You will learn to bullet proof your body from injury by moving in all planes of motion and at varied speeds. The class finishes with a flow that will challenge you mentally and physically.

    Hard Style – If you’re looking to build strength and gain lean muscle safely and efficiently, then this is the class for you. You will learn StrongFirst kettlebell technique and athletic conditioning drills. This strength class is designed to get you stronger for day-to-day life, whether that’s picking up kids, kite surfing, or getting ready for your next Spartan race.

    Barre Revolution – A twist on traditional Barre class. Still packed with all the great ballet barre moves you’ve learned to love with added elements from Pilates and yoga. Set to upbeat music with timed quick bursts that will tone and burn, while targeting a stronger core and tighter gluts.

    Tabata Circuit – HITT training at it's best! Class starts with athletic drills and then gets into a heart pumping dynamic full body workout. You will rotate around 8 stations with varied exercises using a variety of modalities that will have you melting off calories and leave you dripping in sweat.

    Vitality Yoga – A restorative yoga class with poses and transitions designed to recharge your body and let your mind take a mental vacation.

    Rockin’ Regen – Unwind to some chill rockin’ tunes while releasing tight muscles by foam rolling and stretching. You will focus on breathing and relaxation then finish with a guided meditation.

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    Online Coaching

    Online Coaching is for the self-motivated and disciplined individual with limited time, busy travel or work schedule. We offer in ...

    Online Coaching

    Online Coaching is for the self-motivated and disciplined individual with limited time, busy travel or work schedule. We offer in two options, monthly or quarterly. Both options are customized and designed for your individual needs and goals. We help create evolving solutions for your bodies limitations while structuring your program toward your goals and lifestyle. A healthy work-life balance can be challenging, but with our progressive a seamless approach, we are confident you will find the strategies that work best for you.

    Online Coaching:

    • customized monthly workout programs available online/mobile through an app with video demonstrations
    • you get 2 half hour calls per month to address anything related to your program in more detail
    • progress tracking with bi-weekly reassessments
    • $100 per month or $250 per quarter

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    Nutrition Coaching

    Lifting weights and doing cardio is imperative to any fitness regime, as is the right nutritional plan. Eating correctly to look g...

    Nutrition Coaching

    Lifting weights and doing cardio is imperative to any fitness regime, as is the right nutritional plan. Eating correctly to look good and feel great is a simple strategy that’s easy to get wrong without the right advice. By working with an educated professional, you can develop a nutritional lifestyle that will help you achieve your goals even quicker and make you feel better than you ever have.

    The secret to sustaining success even after you achieve your fitness targets is to live a lifestyle that doesn't make you feel like you’re on a diet. Learning about healthy and nutritious eating alongside what you’re doing in the gym will change your life for the better in order to increase your energy levels, improve your metabolism, and even reduce the risk of certain medical conditions such as diabetes.

    A trained professional will teach you the ins and out of eating well, show you how to keep a food diary, and constantly assess your current eating plan so that you’re always headed in the right direction - you’ll feel as good as you possibly can. On top of that, any and all questions you have can and will be answered, leaving no room to confusion, and keeping you on the correct path.

Meet the team

Elizabeth

Founder

Elizabeth was born and raised in northern California where she grew up studying classical ballet. Over the years she was awarded multiple scholarships to study with The Joffrey Ballet and American Ballet Theater. Elizabeth went on to graduate from Southern Methodist University in Dallas Texas with a BFA in dance and kinesiology. After college she danced professionally for San Jose Cleveland Ballet and Milwaukee Ballet. Then she moved to New York City to freelance for a variety of contemporary dance companies, and during that time Elizabeth also became a Certified Personal Trainer. She found a real passion for helping others with fitness and nutrition. In 2008 Elizabeth made the decision to finish her dance career and pursue a new career in fitness. She was hired by Equinox where she worked for eight years both in NYC and Miami, and was promoted to Tier X Health Coach and lead Group Fitness Instructor. Elizabeth has been featured on CBS’s Fit Friday, Deco Drive, and TopLine MD. In 2015 she married her husband and shortly thereafter gave birth to boy/girl twins. A year later Elizabeth and her husband Freddy opened Pillar Performance.

Elizabeth is a certified Precision Nutrition Coach, StrongFirst Kettlebell Instructor, Animal Flow Instructor, FMS practitioner and Pre-Post Natal Specialist. She has also been certified with National Academy of Sports Medicine for ten years as well as completed the EXOS Mentorship in Arizona. She is also an avid Spartan Racer and has completed AMBR century, 100 miles bike ride around Lake Tahoe. Elizabeth believes health and fitness is preventative medicine and the key to longevity and happiness.

Meet the team

Elizabeth

Founder

Elizabeth was born and raised in northern California where she grew up studying classical ballet. Over the years she was awarded multiple scholarships to study with The Joffrey Ballet and American Ballet Theater. Elizabeth went on to graduate from Southern Methodist University in Dallas Texas with a BFA in dance and kinesiology. After college she danced professionally for San Jose Cleveland Ballet...

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Freddy Mauricio Satizabal

Co-Founder

Freddy Mauricio Satizabal  was born in Cali, Colombia and moved to New York at the age of 5. He has been connected and involved  with movement sports and dance for as long as he can remember. Freddy played soccer at a club, collegiate level and  has been involved competitive sports on and off the field for most of his life.  Freddy served  in the US Navy, where he managed F18s and F14s  and his squadron fitness program director for his last 2 years of service. Freddy  graduated from   University of Miami  with degree in  Exercise  Physiology/ Sports Administration.

Freddy' s Coaching  focuses on the process as much as the work done within each training bout. He uses an evidence based approach to his programming and  training protocols. The body's ability to adapt is one of the many principles that guide Freddy's method of coaching:  Mobility,  Sports Conditioning, Strength and Nutrition Lifestyle Management.   The  4 pillars of the company are built on the  collective 25  year quest and experiencing the fitness and human movement coaching field. Learn all ages and experience levels of high skill acquisitions movements including  pistol squats, Olympic Ring Muscle Ups.

Freddy's motto is "Regression is Progression because we are only as strong as the things we are not doing".

Career History: After serving in the United States Navy, Freddy graduated from the University of Miami with a degree in Exercise Physiology and Sports Administration.His Career began at the UM wellness center and upon graduation started his career at Equinox Fitness Club. Freddy is a Master Instructor and Tier 3+ Coach with Equinox and teaches the Animal Flow Certification Internationally. He has also appeared on CNN and on a 4 week Univision segment. He has over 10 years experience training clients from walks of life, specializing in chronic pain and building fundamental strength. He prioritizes quality over quantity. Believes firmly that to accomplish permanent change in your body you must respect and find joy in  the journey.

Freddy has participated in several spartan races and half marathons. He is well versus in SFG standards for Kettlebell strength and is one of the 11 global Master Instructors for the Animal Flow program Internationally and in the US.

CERTIFICATIONS:
National certification from NCSF,
Animal Flow MI, FMS 1, Precision Nutrition, SFG 2, Trigger Point Therapy 2, Pre/Post Natal,TRX, ViPR ,

Meet the team

Freddy Mauricio Satizabal

Co-Founder

Freddy Mauricio Satizabal  was born in Cali, Colombia and moved to New York at the age of 5. He has been connected and involved  with movement sports and dance for as long as he can remember. Freddy played soccer at a club, collegiate level and  has been involved competitive sports on and off the field for most of his life.  Freddy served  in the US Navy, where he managed F18s and F14s  and ...

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Yoana Terán Casabianca

Coach

Yoana, StrongFirst Team Leader SFTL, Ground Force Method & PT, is a native Venezuelan that has inspired, trained, designed programs, given nutritional consulting and rehabilitated hundreds of people for more than 15 years. Her passion for helping people is evident in her up tempo, dynamic, fun and Latin teaching style.

She received a Physical Therapy Degree from the University of Caracas in Venezuela and then owned and operated her own therapy clinic. She went on to own and manage two corporate gyms for the largest Bank and Private Company in Venezuela.

Her career involves years of radio and television production, organization of sporting events, and Seminars.

She won The National Tactical Strength Challenge 2005 and 2006 Women’s Division.

Selected Top 10 National RKC Instructor.

​Author of the “Kettlebell Mommy™” Manual designed to guide, encourage and teach pregnant women how to stay fit & healthy while pregnant.

Co-Author of the “Revolution Kettlebell Fat Loss Program” Book and DVD Series. This book and DVD series is a 12 week training and nutrition program designed to transform people’s physique and transform their health, Co-Author of the “Quick Results Kettlebell Workout” DVD designed to boost endurance, strength and cardio conditioning, Co-author of the “Revolution Solution” Combining Ropes & Kettlebells for Maximum Fitness & Fat Loss and Co- Author of “Kettlebells en Español” DVD.

Meet the team

Yoana Terán Casabianca

Coach

Yoana, StrongFirst Team Leader SFTL, Ground Force Method & PT, is a native Venezuelan that has inspired, trained, designed programs, given nutritional consulting and rehabilitated hundreds of people for more than 15 years. Her passion for...

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    Nutrition 101: Abs are Made in the Kitchen!

    With advice from our health and fitness experts, this e-book will start you on your journey to eat clean and get lean.

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