Categorized as: Blog

Are you a runner? Consider training inside to run stronger outside.

Summer in the Pacific Northwest = time to get outside, right?  Except for when you can’t, because aches and pains are getting in your way, or worse: you’re sidelined by injury.  How can you stay outdoors, do everything you love to do and potentially reduce the occurrence of injury? Easy.  Train inside to maximize running…

Rest Periods – The Missing Link in Your Training

Rest  Periods: The  Missing  Link  in  Your  Training   By  Flow Coach, Mackennon  Klink  B.S.,  CSCS,  PN1 When  it  comes  to  training,  recovery  and  rest  periods  are  often  overlooked and under-valued in most fitness programs even though it has  a huge influence in your overall success. Unknown to most, programmed rest is just as important to your workout as …

Periodization Matters – Find Out Why

An essential element of training for any serious athletic competition, periodization is “an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.” It allows for customized, systematic training programming that cycles progress with competition preparation. In practice, periodization is the program design strategy…

Designing A Pain-Free Workout Program

SPOILER  ALERT:  Creating  a  pain-free  program  is  much  easier  than  you  thought!  You  read  that  correctly.  Creating  a  pain-free  fitness  program  is  much simpler  than you  may  believe.  It  really  takes  a  simple  paradigm  shift.   Many  fitness  professionals  may  claim  they  have  the one  and  only program  that’s  going  to  propel  you    into  the …

KB Deadlift: RDL vs. Conventional

written by, Erin White- Flow Fitness  Coach Both styles are great to train the posterior chain but the conventional will recruit more muscle mass therefore giving you more power in the lift.   In both you will always start with a hinge position (sending the hips back first), keeping a neutral and locked lumbar spine, so…

New Amazon Health Matters Competition Offers Announced

Check out our Amazon Health Matters Competition offer for a sweet deal on our 8-week Strength Camp!

Our progression-based strength programs build strong individuals through strong community. Led by our certified trainers, you’ll work with other participants to break through plateaus, crush goals and achieve unbelievable new fitness levels. Each comprehensive session incorporates elements of movement, strength and recovery in high-intensity “training blocks” that drive transformational changes each week.

Rep Volume and Why It Matters

Burning fat, building muscle, or getting stronger — most athletic and aesthetic goals fall into or combine these three categories. Whatever your goals, however, resistance training is a must. But that doesn’t mean 500 curls with the 0.5-pound pink dumbbells off in the corner. It means an intelligently planned program that includes a rep scheme…

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,…