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Understanding Fats

Wrapping up the unveiling of understanding basic nutrition, we’re completing the macronutrient trifecta with a practical overview of dietary fats. Proteins, carbohydrates, and fats are all essential to building and maintaining a healthy and resilient body. Having an understanding of what each does for you is a powerful tool in accomplishing your physical goals, as…

Understanding the Link Between Mental and Physical Health

There is a direct connection between the mind and the body. Your mental, emotional, and physical health all support or limit the health of one another. No one aspect of a person’s health exists within a vacuum. The World Health Organization defines health as “a state of complete physical, mental and social well-being and not…

How to Correctly Gauge your Workout Intensity

written by Flow Trainer, Mackennon Klink, B.S. CSCS, PN1 Does this sound like you? You’ve committed to going to the gym. You’re in the gym three to four times a week, crushing your workout, getting stronger and leaner. However, those 65lb dumbbells seem to be getting heavier. You’re using the same dumbbells from the previous week,…

Four Tips to Maximize Your Workout Recovery

written by Flow Trainer, Erin White. I’m sure we have all been there. Finished workout after workout, but yet not quite having the energy or strength to finish the workout fully satisfied or feeling accomplished. Or how I put it is – everything feels so heavy today, I feel like I took a couple steps…

Understanding Protein

Continuing with our nutrition discussion, it’s time to get into proteins. In November we discussed macronutrients in a broader sense, and explained  how to maintain a healthy balance. Just last December we took the microscope to carbohydrates to explore their function in the body, and why they are so essential to your health. Today, we’ll…

Understanding Carbohydrates

If every aspect of health and fitness is a tool ot be used then it’s just a matter of which tools are most important and cover the most bases to establish what you put priority on when starting out. Implementing and practicing baby steps are the best way to go, and the steps that cover…

Balancing your Macronutrients

As with anything fitness related, balancing your macronutrients is another tool to put into the box that you use to help accomplish your goals. If you are going to balance your macro nutrient intake, you first need to know what macronutrients are. The term ‘Macronutrient’ refers to “any of the nutritional components of the diet…

Counting Calories? Instead Use Your Hand for Life-Long Results

By Flow Trainer, Mackennon Klink, B.S., CSCS, CES, PN1 Losing weight is a fairly straight forward process: it comes down to calories in vs calories out.  You eat less, workout more, and soon enough, you’ll have that dream body, right?  Well….there’s a little more involved.  Let’s examine calorie counting, one of the most popular ways…

Establishing Your Target Heart Rate

If you walk into any commercial gym you’re likely to come across a field of treadmills, ellipticals, and stationary bikes. They have their use and are great tools if you have established your goals and understand how to reach them, but there are a few tools you need in your belt to actually make these…

Best Foods to Eat Before a Workout

Some people are under the impression that working out on an empty stomach is the ideal situation. These people couldn’t be more wrong! You could end up with low blood sugar, which can destroy your workout motivation and undermine your progress. That’s like trying to take your car for a cruise when the fuel indicator…