I help women give their bodies what they need
with 30 minutes of movement to music and ballet-inspired techniques
so they can build strength and a mobile body.
Get my free 30-Day Movement Workbook
Bedankt voor het aanmelden. Controleer de e-mail voor verdere instructies.
WHO
Lisa Mercedes, a lifelong dancer and movement coach, helps you feel better in your body, move better, and build strength — through dance, mobility, and stretching.
Dutch Solo Salsa Champion (2021), professionally trained in dance, and former leader of my own dance show team.
Flow & Flex
What if your warm-up wasn’t just the first 10 minutes of your workout — but the first 30 minutes of your day?
You dance. You train. You’re active.
But your body needs more than just doing the things you love.
Flow & Flex is a 30-minute morning movement practice designed to wake up your body, improve flexibility, mobility, build strength, and help you move with more awareness.
Think of it as a warm-up for your day — not just your workout.
Because we’ve been taught to push, perform, and keep going.
I believe it’s time to move with more awareness.
Less forcing, More feeling.
More Freedom, More awareness.
Tuesdays - Wednesdays - Thursdays
Online
07:00/07:30
Move with me. Come as you are. Start your day in your body.
DO A FREE TRY OUT
"We were taught to push through.
I want to teach you
to listen"
Monthy €29
From home with Zoom
What do I need for this class?
1. What should I wear?
Wear whatever you feel comfortable moving in.
The only important thing is that you have enough freedom to move.
2. Do I need any equipment?
Not really!
If you feel stiff or need a little extra support, you can use a yoga block or even a few large books.
A yoga mat or another comfortable floor mat is also recommended, especially for exercises where you’ll be lying on the floor. Choose whatever works best for your floor and feels comfortable for you.
3. How should I set up my camera for Zoom?
Try placing your laptop or camera at the long end of your mat, ideally on a chair or another stable surface.
Make sure I can see your whole body, including your feet, when you’re standing.
4. Do I need any experience?
No!
You don’t need any previous experience. You may hear some new terms or techniques that you’re not familiar with yet — and that’s part of the fun!
You’re here to learn something new, explore how your body moves, and discover new ways of moving.