Categorized as: Move.

Five Simple Ways to Measure Progress

By Flow Coach Mackennon Klink, BS, CSCS, PN1 Whether it is a kitchen remodel, job promotion, or increasing “followers” on Instagram, there is no better feeling than to see how far you have come after starting something. This holds true for your fitness goals as we know there is no bigger discouragement than lack of…

Four Reasons Your Body Failed You!

Have you ever had a workout where everything just feels “blah”?  Exercises that normally are performed with style and grace feel uncoordinated, clumsy, and “harder than it normally is”. Though we understand that some days will just be better than others, no one should feel as if they have taken several steps backward. So, before…

3 Training Techniques Every Runner Should Be Doing

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…

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…

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…

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,…

5 Important Exercises You’re Forgetting to Do at the Gym

You probably have a routine that you use for exercises. Maybe you work on your back, shoulders and arms one day and your legs, butt, and core the next. Maybe you alternate strength training with aerobic exercise. Whatever your typical workout regimen, there are probably important exercises that you aren’t performing. Adding a few small…

Workouts That Bust Stress and Anxiety

Professionals from many disciplines will attest to the fact that physical exercise has long been established as a key factor in reducing stress, anxiety, and battling depression. Stress affects not only the brain, but the rest of our bodies. When our bodies are physically challenged on a regular basis and in good health, our minds…

Change Your Plane…

…plane of motion that is. Have no idea what I’m talking about? There are three planes of motion: sagittal, frontal, and transverse. At it’s most basic: Sagittal = forward or backward (think lunges, running or cycling) Frontal = side to side (side lunges or jumping jacks) Transverse = rotational (twists of any sort, swinging a bat)…

Three Simple Solutions to Keep the Fire Burning

We are now six weeks into 2017. Most consistent gym enthusiasts have noticed a major influx of new faces running on treadmills, attending classes or lifting weights. The consistent gym enthusiasts have seen this play out before: crowded gym for the first 6-8 weeks of the new year, then a drop off as March approaches….