Here is Dana's story and her before and after pics! Way to go Dana, we look forward to seeing your continued success!
Dana Crowe’s Lifestyle Change
February 1, 2014 -170lbs – 32% body fat – size 14
August 1st, 2014 – 135lbs – 20% body fat – size 4-6
The big question I always get is why I want to get into bodybuilding? For me it is not just lifting weights and losing body fat, this is a life style change. I am tired of yoyo dieting and losing weight then gaining more the next time around. Coming from a big Mexican family where our time together revolves around food I didn’t want to continue this cycle my whole life. I see my sisters, parents, cousins, aunts, uncles and grandparents having health problems and it keeps happening to everyone at a younger age. I did not want that to be me. I wanted to find something that I enjoyed doing on my own and that I could do for the rest of my life. Bodybuilding was that outlet.
I did some research on trainers and came across Sarah Pawlicki at Build Your Own Body. When I walked in there for the first time I spoke with her husband he told me I should see his wife Sarah. Right of the bat I fell in love with her. She lived and breathed working out and helping other people do the same. I knew she was the right trainer for me. Some days I would go in and the first thing she would say is, “I did this routine this morning and knew you would love it,” meaning I was going to be in pain the next few days. Sarah taught me about healthy foods, proper weight training and made sure if I had any questions she was there to answer them. This isn’t a lifestyle for everyone but being healthy is mine.
There aren’t enough words to express my appreciation for Sarah Pawlicki and Build Your Own Body. I’ve spent the majority of my life being the chubby girl. I was the chubbiest of my two, beautiful sisters and I fully embraced my place in life as the ‘fat’ one. By the time I was in 9th grade I was 196 pounds. When I was 15, I was introduced to Herbalife and was able to lose about 40 lbs. Thus began my love affair with fad dieting. However, my unhealthy relationship with food led me to fluctuate in weight A LOT over the next 15 years. After the birth of my 4th child I found myself weighing in at 205 lbs. I was depressed, angry and grouchy. I realized that there were no pictures of me with my young children because I loathed being photographed. This is when my husband introduced me to Sarah. This is when I stopped dieting to be ‘skinny’ and started living to be healthy, happy and fit!
With Sarah’s help, guidance, support and patience, I was able to lose about 50 pounds. Her ACT classes were key to building my strength and keeping me motivated but my food was still inconsistent. I lived for my cheat days and I was reluctant to follow Sarah’s meal plan consistently for fear of failure. So, at 155 lbs, I thought I had reached my goal. I had always told myself that 155 was my ‘skinniest’ weight and that since I was ‘big-boned’ I would never be smaller than a Size 8. After lingering around 150-160 for about a year, I grew tired of being what I called ‘skinny fat’. I was much smaller than when I started but I still had quite a bit of body fat and still found myself sucking-in and readjusting my clothes to hide the parts of me that I was unhappy with. So… I decided to trust Sarah and take my fitness to the next level. I finally followed her meal plan and exercise regimen precisely and I am truly amazed with where she has taken me.
In three short months, I was able to go from 159 lbs, Size 8 muffin-top inducing jeans and 25% body fat to 133 lbs, Size 4 jeans and 18% body fat. This process has helped me build a healthy relationship with food, to love exercise and fitness, and to finally fit into a jean size that I have never, in my entire life, been able to wear… not even as a junior high schooler!
No amount of diet books or workout videos could take me where Sarah did. I wish I had done this sooner! I can honestly say I don’t regret a single time I dragged my booty in to Build Your Own Body for ACT, weight-lifting, or whatever else Sarah had on my schedule that day. I don’t regret a single sacrificed cookie or slice of pizza. Feeling healthy, loving clothes shopping, and most importantly, having an abundance of energy to play with my kids, is far more rewarding than anything I could have eaten along the way.
One of my new favorite quotes that ALWAYS reminds me of my relationship with Sarah is: “If at first you don’t succeed, try doing what your trainer told you to do the first time!” And there are NO better trainers out there than the beautiful, kind, patient, compassionate, and oh-so-good at what she does, Sarah Pawlicki!
May 19, 2014
25% body fat
August 21, 2014
18% body fat
— with Rachel Abdallah.
As a health professional, I frequently see the negative effects of an unhealthy lifestyle within the general population. Dan and Sarah Pawlicki along with the other fitness professionals at Build Your Own Body have the knowledge and the expertise to get you on you way to better nutrition, physical stamina and a higher quality of life through their individualized and group training programs. You owe it to yourself and those who care for you to live your healthiest life possible. Build Your Own Body has the means to help you make those healthy changes that you have been promising to yourself for years. It is time to start a program that actually works and has proven result. What ever your goal may be, they can help you reach it.
Heidi Mierendorf, RN
Watch My Knees Please!
After running on pavement for nearly thirty years and cutting back on the regularity of my workouts, I thought my knees were falling apart. They sounded like gravel we I went up and down stairs. I creaked when I got up from sitting in a chair for half an hour. Friends who are runners gave me well intentioned, albeit, conflicting opinions about what to do about my situation. Then, I consulted Sarah.When Sarah first evaluated my body and started helping me develop workout programs, I told her about my weekend knees. After nearly a year of practice, and Sarah's guidance, I have a terrific set of workout routines to keep my muscles interested, and my knees are better. Another benefit from my strengthening workouts has been to discover better ways to move my body, and hold my posture, Improving my overall body mechanics at the same time my muscles have toned. I could have looked for a medical cure for my knees, but the discovery that I have been able to help myself ---with professional guidance--- has been much more rewarding.Thank you, Sarah!
People who seek professional coaching will be much more likely to succeed at a long term health change than those who try to do it on their own. Our trainers have made health and training their life goal. We have over 20 years of experience, research and passion. We don't offer a quick fix, we offer a lifestyle change that will get you in shape and help you learn and instill what you need to maintain those changes and make it a benefit for a lifetime. We are invested in your success and life change. our approach will address the emotional, Psychological, and hormonal challenges. We want to invest in you, your healthy lifestyle, and your long term success. We have multiple ways to do it.
One on one personal training, 1 hour and 1/2 hour options. This option will focus on you individually. It is not just a work out, It is an education. We will teach you what you need to succeed. Our rates are;
1 hour with our entry level trainers : $65 an hour 1 hour with our advanced trainers: $75 an hour
discounts available with packages:
1/2 hour is $40 , our advanced trainers charge $60.
Bigger discounts available with larger packages.
Student/senior/vetran/and first responder discounts available
Partner training is also discounted.
One on one not your speed? Group training and fitness classes available.
Eli teaches our Project get ripped: PGR is a guided group-training environment that will motivate and push you toward success. These small group training sessions (only 45 minutes) give you a qualified trainer that will provide you with guided training sessions to sculpt, burn, and strengthen you. Looking for an affordable motivating option? This is for you!
Classes are at :
Monday through Thursday at 5:00 Pm
Prices are 2 days a week: $49, 3 days a week: $59, 4 days a week $69 a month! Affordable and effective.
Bootcamp, kickboxing, krav maga, combined in an amazing group training experience! Like all these classes?
Build Your Own Body/Flagstaff Krav Maga class Pricing:
Bags and barbells With Dan and Ben 5:30 to 6:30 1 hour Monday, Tuesday, Wednesday, and Thursday
We have had a lot of requests for a group weight-lifting and bad-day-ready training class. Bags and Barbells is our answer. This workout is for the everyday warrior, that man or woman that wants to be conditioned for anything that life (or zombies) might throw at them. In Bags and Barbells, we focus on the important things in life: muscles, power, cross-training, and muscles. Through our top-secret-wizardry, we have concocted this apocalyptic smash-up class to include: proven, effective, strength-training techniques, high-intensity-interval training, MMA-striking techniques, nutrition advice, and random surprises to get your goals. If you do not like boring, mundane workouts, this is the class for you. Bags and Barbells is group fitness at its finest. Have FUN, get encouraged by instructors and your peers, learn cool stuff, and grow! $49 a month for 2 days a week and $69 for 4 days!
Unlimited fitness programs including Krav Maga:
$149 a month.
Add a person $199, Whole family: $299
This is the most affordable and effective training schedule available.
One woman lost 15 pounds in the first 6 weeks! Good fun and a good workout! Sign up now!
Flagstaff Bike and Burn! This fun Saturday workout is a fun morning of biking on the Alpine Pedaler and working out in the beautiful scenery of Flagstaff! 9:30 every Saturday from April to September morning we meet at Mother Road brewery and get our burn on! Only $10 a day! Come join the fun! Sign up at www.alpinepedaler.com Or check out the website bikeandburn.com
Our professionals are also available for group events! Let us motivate your business or special event!
Try our Build Your Own Body Protein powder! Taste great and no extras! Protein, pure and simple!
New clients are currently being accepted Call for an appointment
Located in the heart of Flagstaff, AZ Build Your Own Body is like no other health and fitness facility. The professionals come with real world experience and understanding of people's needs. These professionals have taken the time to study people and what motivates and sustains progress. As soon as you meet with them, you will be set at ease that you have come to the right place. They are here for you, dedicated to your success.
Build Your Own Body is owned and operated by Daniel and Sarah Pawlicki.
Meet the owners:
Sarah Pawlicki BS
Sarah received her Bachelors of Science in Education from Northern Arizona University in 2002. She is certified as a Personal Trainer, Sports Nutrition, Health Coach, Black belt and Advanced Krav Maga Alliance Self Defense instructor, Black Belt in Tae Kwon Do, and strength training. She also teaches program design at Northern Arizona University. She is a NPC National Figure and Fitness competitor. She has been a successful Coach for many others who have also made the stage their goals.
Working in the fitness industry for over 15 years has given Sarah invaluable first hand experience in identifying personal needs and effectively developing programs to meet these demands.
Sarah's charismatic personality and drive, motivates people with ease. Her ability to identify with people on an individual level helps her to, provide insights, new perspectives and aid in significant breakthroughs in their lives.
Sarah focused her educational energy's on public enlightenment, communication, leadership, health, Psychology and nutritional studies. Her continuous presence in the health industry has allowed her to stay abreast of the latest trends and she continues to offer invaluable solutions to the problems people face today. Her specialty is helping people to see their goals as achievable, formulate a workable plan, and then motivate them to step into action!
As a National level NPC figure competitor, fitness model, personal trainer, health consultant and mom, she understands the challenges of staying healthy and in shape while balancing a busy life and a family. Her wide range of experience and
ability to inspire those around her, have made Sarah a sought after consultant, trainer
Whether your goal is competition, weight loss, or simply better health, contact Sarah to help you to get there!
To hear more about Sarah and to see her photos, visit: www.sarahpawlicki.com
Daniel Pawlicki NR-EMT,
Daniel is a certified Personal Trainer, Health Coach, Strength Training, and Black Belt and Advanced Krav Maga Alliance Self Defense instructor. He is also a registered EMT, BLS/CPR and First Aid instructor. Daniel also brings law enforcement experience and is POST certified. Together with Sarah opened Build Your Own Body in 2007. Daniel began training in 1994, bringing years of knowledge and experience to the business
Daniel has dedicated his life to encouraging people to find their inner ability to see their lives and health change as well as defend themselves. Hi Dan has the unique ability to inspire confidence, courage, and hope in people. His vivacious spirit and caring personality draws people to him to seek guidance, strength and hope. His fast-paced, entertaining, and informative way of delivering information keeps you interested and engaged from start to finish. Daniel provides inspiration and motivation a well as the content needed to put it into action.Daniel is an author, game designer, speaker and trainer. He has worked with people wanting to lose weight, succeed in sports or simply continue to live a healthy and active life. He brings his hands on and and schooled knowledge of health and injury risks that can occur, and how to prevent them and see them healed.
Daniel is an advanced Krav Maga Alliance self defense instructor and a Black Belt in Tae Kwon Do. He is especially qualified to help train LEO in self defense. He competed for years as a successful bodybuilder and sports model. He also races mountain bikes, snowboards and lives a very active life. Let him motivate you toward your goals!
For more information Daniel, his books or to see his photos, please visit: www.danielpawlicki.com
Two of Northern Arizona's best training centers, now under one roof!
Build Your Own Body l.l.c. and
Flagstaff Krav Maga
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