How Strength Training Can Help You Lose Weight and Keep It Off

Being in the fitness business, we get frustrated seeing fitness misconceptions all over the internet. The most common myth we see is spot-reducing fat (which isn’t really possible), but there are plenty of others too, mostly centered around weight loss. While we’d love to throw away everyone’s scales, we understand the importance of it to many. The facts around weight loss have become muddled by stigmas, stereotypes, and other misinformation. (Anyone ever try to “work off” that extra donut?) But here at Flow, if we’re going to discuss weight loss, we’re going to use actual science to break things down.


Before we start wading into the details, we need to clarify a few things about weight loss itself. Weight loss is lowering a number on a scale, however, it is not indicative of overall health or body shape/size.  Most people don’t want weight loss, they want to improve their body image, health, energy and self-confidence.   It’s important that we distinguish the difference when people say they want to lose weight, most want the later which this article will focus on.


Next, we need to become aware of our misconceptions around weight loss and throw them out. It’s easy to keep a stigma because it’s what you learned at an early age. For example, growing up, every time someone would cough or sneeze, people would break out the vitamin C and take more than the daily recommended amount. We now know this doesn’t actually help, but we still pour a fizzy orange drink when we think we are getting sick.


The same thing happens with cardio and weight loss. When people want to lose weight, they often try to do as much steady state cardio (e.g. running or biking) as possible. Cardio is absolutely proven to help lose weight, but it should always come second to diet, and is best when combined with other forms of exercise, especially strength training.


Cardio does burn the most calories per minute out of any type of exercise, but it does a poor job of building muscle, and can even lead to muscle loss. A cardio program without proper strength training included can actually slow down your metabolism (due to muscle loss), leading to plateaus. This doesn’t mean cardio should be avoided and still provides significant benefits, such as improving aerobic conditioning and the efficiency of the heart and lungs, but it shouldn’t be your sole form of exercise


Strength training provides benefits that are often underappreciated. It builds and maintains muscle, improves bone density and posture, and  reduces the risk of injury. People who strength train are also more likely to recover quickly from injury.  You may not lose as much weight strength training program because muscle is denser than fat,  but it will help you achieve a leaner physique, lose fat and keep it off through a higher metabolism. The muscular development that comes with strength training won’t make you “bulky” either. There are specific ways to train and diet for bulking and it takes a lot of time and effort that most people don’t have.  So don’t be worried that it might happen to you. It’s like getting in a pool for the first time and being worried that you’ll become an Olympic swimmer.


Muscular growth offers a wide range of benefits when it comes to weight loss. It creates longer-lasting calorie burn because muscle is metabolically active. This increases calories burned throughout the day and builds a better metabolism. You can further your efforts to lose weight by strength training to maximize burning calories. This can be done by moving faster between exercises, increasing reps and sets, shortening rest times, and choosing heavier weights. High Intensity Interval Training (HIIT) exercises are a great way to do this, like in our Flow FIT classes. HIIT is still a strength training method, but it keeps your heart rate high, challenges your lung capacity, and burns lots of calories while building muscle at the same time.



At the end of the day, both cardio and strength training are important and when combined can optimize weight loss.  So if you are trying to lose weight, be sure to incorporate strength training in addition to cardio. If you’re unsure of how to incorporate strength training into your routine, the good news is that you’re a member of a gym with a staff of knowledgeable trainers and instructors, ready to help you achieve your fitness goals. 


WINE(d) Down Restorative Yoga in Candlelight

For the past year, Bianca has directed and managed our Yoga program here at Flow Fitness. She unfortunately will be moving to San Diego later this month. To bid her adieu, join us for a 50-minute “Candlelight Restorative Yoga” class with a glass of red wine. The middle of the week is a great time to re-center yourself and restore your mind and body. Wine – red wine in moderation – is known to provide the body antioxidants that reduces stress and anxiety. Combining that with yoga on Wednesday evening may be just what you need to get through the rest of the week!


YOGA AT THE PARK – Free Event w/ Yerbana

We are excited to announce that Flow Fitness will be participating in hosting Yerbana Yoga In The Park, Seattle’s largest weekly FREE yoga gathering. Bianca will be leading us in an All-Levels Yoga practice on Thursday August 4th at 6:30pm.

Sign up is not required to participate! Bring your mat, a friend, and good vibes.

See you there!


Yoga Pose of the Month – June

Our June Yoga pose of the month is Side Crow (Parsva Balasana)! Side Crow is a powerful arm balance inversion that strengthens your upper body as well as core. Although this pose takes patience and focus, it can reduce mental stress.

To get to side crow, begin in chair pose. Bring your hands to touch at your heart center. Next, twist your top body by hooking your elbow on the side of your opposite thigh. Give a deep bend to your elbows and place your hands evenly on the mat. Slowly lift up one foot at a time, finding balance as they both come off the mat to balance on your palms.


A Celebration of SELF – Donation Yoga Class

🌈 A Celebration of SELF🌈 Yoga Flow!

On Sunday June 19th at our Fremont location, Flow trainer and yoga teacher, Segale, will be hosting a body positive, all gender inclusive yoga class in which all proceeds benefit @lamberthouse .

This class is geared toward members of the Seattle LGBTQ+ community. Come as you are in your favorite Pride gear and spend time after class sharing snacks and drinks.

There are three pricing options for this class: $10, $20, $30 or a free option as we do not want cost to be a barrier to this event. If you’re able to donate, please do so as this benefits Lambert House.
Lambert House is a organization advocating for LGBTQ+ youth, connecting them to peers and mentors to help them thrive.
You can sign up via Mindbody or at See you on the 19th!


WINE(d) Down Restorative Flow +Inapropro Candle Co. POP-UP!

Join Bianca for a 50-minute Candlelight Restorative Yoga class with a glass of red wine plus a POPUP with @inapropro_candle_co !
The middle of the week is a great time to re-center yourself and restore your mind and body. Wine – red wine in moderation – is known to provide the body antioxidants that reduces stress and anxiety. Combining that with yoga on Wednesday evening may be just what you need to get through the rest of the week!
Inapropro Candles are made for everyBODY. They are handmade from just three ingredients – Natural Soy Pillar Wax, Color Chips, and Cotton Wick.

Enjoy yoga, wine, and check out these beautiful candles. See you next week!

CategoriesBlog Live Fit.

What it’s like to be sober for 1 year

Flow Cycle instructor Catherine just celebrated her 1 year of sobriety and we wanted to share her experience to inspire others to live a healthier life.

What inspired you to give up alcohol?

To improve my overall health and mental well-being. I felt like drinking inhibited me from being active and fully present with life.

What was the your biggest challenge?

Feeling confident sharing my experience with others. It can be tough to go against what feels so engrained in our lives.

How did giving up alcohol impact your life?

I have new passions, deeper relationships and the inner strength to face the challenges life gives me now.

What advice would you give to others?

If you are thinking about making a big or small change in your life, know you have the tools to change within you. Take the first step – and ask for help along the way


Mental Health Month Event – Wine(d) Down Yoga

As we near the end of Mental Health Awareness Month, join us in Fremont for Wine(d) Down Restorative Yoga Wednesday May 25th at 7pm. Bianca will lead a slow candlelit practice, which will help restore your body and ease your mind by stretching out tension and enjoying a glass of wine on us. The middle of the week is a great time to re-center yourself and restore. Wine – red wine in moderation – is known to provide the body antioxidants that reduces stress and anxiety. Combining that with yoga on Wednesday evening may be just what you need to get through the rest of the week!

CategoriesBlog Live Fit.

Why Heart Disease is the Biggest Threat to our Health

While COVID-19 dominates headlines, heart disease is still the leading cause of death in the U.S. and accounts for two times as many deaths annually as COVID-19. Consider that heart disease significantly increases risk of death from COVID-19, and it is clear that heart disease is by far the biggest threat to our health yet is largely unaddressed.

Heart disease is preventable and studies estimate that almost 80% of cases could be prevented by implementing a healthy lifestyle.  Regular exercise is the single best way to prevent heart disease and studies estimate it can reduce risk by up to 50%.

Regular exercise could save as many lives annually as deaths from COVID-19.  No masks , shutdowns or vaccines are needed.

February is National Heart Health Month and we ask you to consider:

  • Creating awareness of the risks of developing heart disease and how to prevent it
  • Making lifestyle changes to improve your own heart health
CategoriesBlog Live Fit. Nourish. Uncategorized

5 Behaviors That Support Weight Loss Goals

Being a personal trainer, I have seen clients try a variety of diets, such as keto, paleo and Mediterranean, with varied success. I can tell you with certainty that success had very little to do with what diet they were on. However, I have observed five common behaviors among those who were successful that can applied to any weight-loss regimen. If you are looking to lose weight and keep it off, here are five behaviors you should focus on:

Target consistency over perfection.

If you follow your plan 80% of the time, you will get better, more sustainable results than if you try to be 100% compliant. But be mindful—even if you make good choices throughout the week, you can quickly waste all that effort with weekend splurges. In addition, binging can change your body’s metabolism, forcing it to store extra calories again. So strive to be compliant 80% of the each day rather than 80% of each week.

Find ways to reduce stress.

Life is stressful on your mind and body, and weight loss can add additional stress. You’re asking your body to work hard, and changing your diet takes effort. Stress can lead to poor nutrition choices and low energy. To reduce stress, plan both your workouts and meals for the week in advance. You should also create a list of stress-relieving activities and set aside at least 15 minutes a day to complete them.

Focus on diet first, then exercise.

Weight loss starts in the kitchen. While many would prefer to work out more rather than change the way they eat, you can’t outwork a bad diet. Exercise will help expedite weight loss, as it burns calories and raises your metabolism, but any successful weight loss program needs to focus on nutrition first.

Doing less is better.

Complex diets can be overwhelming and cause additional stress. Focus on a few behaviors that will create a significant impact, such as cutting out late-night snacking, sweets or drinking, and do those well. If you try to do too much, you will end up doing a lot of things sub-optimally. This is a surefire way to waste energy and create more stress. Identify what is truly important and focus your energy on those few behaviors.

Get help!

If you’re serious about losing weight, you need help. A dietitian or health coach can save you lots of time creating meal plans, and a personal trainer can provide you with the most effective workouts. Getting professional help not only gives you expertise, accountability and support, but they also relieve a lot of stress—all of which greatly increases your chance of success.

Weight loss is hard; you will have setbacks, and that’s ok – don’t expect perfection. By focusing on these five behaviors, weight loss can not only be achievable, but also sustainable in the long term. Take control of your health and your fitness and don’t be afraid to ask for help. Learn more about our “Healthy Lifestyles Program” that will help you create habits around nutrition, exercise and stress relief that will last a lifetime.