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…

Back to School Fitness: How to Avoid the “Freshman 15”

So, you’re starting college? Congratulations! The beginning of college is an exciting time, filled with hopes, dreams…and stress! You may have heard of a phenomenon called the “freshman 15.” This refers to the possible weight gain that can occur during the first year of college due to numerous factors. Let’s think of some ways to…

BodyCombat ~ Friday, August 25th at 5:30pm

BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness – no experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door….

Six Ways to Better Sleep

By Flow Trainer, Mackennon Klink, BS, CSCS, PN1 As many as 30% of adults sleep fewer than six hours per night, which is the minimum amount of necessary sleep. If you think you can get away with fewer than six hours of sleep, allow me to drop some knowledge (also, you seem grumpy. You should…

Be The Match ~ August 8th from 5-7pm

YOU can be the cure for cancer. There are 70 diseases that can be CURED with a marrow transplant, but only 30% of patients find a match in their family.  There are 14,000 people searching Be The Match, the National Marrow Registry for an unrelated donor.  If you are the match, you are the cure….

Seven Summertime Tips to Drinking & Dieting

By Flow Trainer, Mackennon Klink, BS, CSCS, PN1 Confession time: the summer in Seattle is amazing.  We’re lucky to have so many wonderful ways to enjoy warm days: soaking up the sun at Alki beach or Golden Gardens, spending happy hour on roof top bars, paddle boarding, outdoor BBQ’s, or hiking and more.  If you’re…

Red Light, Green Light Your Kitchen to Weight Loss

This post by, Flow Personal Trainer Mackennon Klink, B.S., CSCS, CES, PN1 I’m going to share a small secret about weight loss: it totally sucks. You start off like a champ; waking up early and crushing your workout, eating a healthy breakfast and lunch, and drinking enough water throughout the day to put Aquaman to shame….

Don’t Work Out On an Empty Stomach!

If you work out on an empty stomach, you could actually be burning muscle and causing damage that’s difficult to repair! Learn why you should avoid ‘fasted cardio’ and work out with a healthy balance of glycogen in this article.