CategoriesBlog Live Fit. Move.

Improve Performance and Reduce Fatigue



Most people have a favorite form of exercise such as barre, yoga, cardio, strength training, or HIIT. These workouts are what makes trips to the gym rewarding and motivating. Each form of exercise provides a unique benefit that can’t be achieved anywhere else. For example, Yoga and barre focus on isometric strength and developing flexibility and mobility. Strength training builds up your strength, physique, and bone density. Cycle classes intensify your cardio routine. The unique qualities of these types of workouts are their greatest strengths. However, with that strength comes their greatest weakness. Every form of exercise comes with a weak spot, an essential part of fitness that cannot be achieved. You cannot gain flexibility through strength training or increase your cardiovascular endurance with yoga. No one form of exercise covers the basics of fitness that will allow you to feel, look, and act your best. So, how can we ensure we are as healthy and fit as possible? Cross training!  


Cross-training is a style of a weekly workout split where you engage in multiple types of training in a single week. Cross-training is a tool that allows you to optimize your workout split. It focuses on your primary goals and will enable you to recover optimally. Cross-training provides for the reduction of weak spots in your training split by having you incorporate multiple types of exercises into your routine. To apply cross-training, you must incorporate two or more exercise styles into your weekly split. For example, doing yoga and cycling. Whether your split is two days or seven days a week, cross training is essential to support a balanced physique, improve your fitness skills, and allow for healthy recovery work. 


Many people start their journey with specific physique goals in mind. These goals can be strong motivators and help people find their place in the fitness world. However training for physique can lead to an unbalanced fitness routine. We have all seen people overwork a portion of their body, leading to an imbalanced composition. Many like to point out the “chicken legs” of upper body-focused exercisers. While an imbalanced physique can keep you from looking your best, what may be less noticeable is an imbalance in fitness skills. Many people who hyper-focus on strength training ignore their cardiovascular health and flexibility, leading to an imbalance of strength seen in their inability to have full mobility or proper cardio endurance. On the other hand, those who hyperfocus on flexibility and cardio can find themselves feeling weak. Both hyper focuses can lead to severe and chronic injuries that take away from your training. Overall, you cannot expect to feel your best when you are ignoring essential training types. This hyperfocus can also lead to excessive fatigue due to improper recovery.  


Doing only one form of exercise can quickly cause your body to fatigue, and no matter how much you may love that type of exercise, you can become bored with your split. For those who have the time and desire to do some form of exercise every day, cross-training is necessary to maintain this practice. Having no form of a rest day for any kind of exercise will quickly lead to an overworked body. Rest is when our body takes the hard work from our exercises and applies it to improvements in our body. Many dread the idea of doing nothing for the sake of proper rest. However, cross-training allows us to circumvent this issue. If you train your body differently, you can still benefit from rest while maintaining your routine. Doing Yoga the day after a weightlifting session or cardio the day after barre will allow your body to recover from the previous day while still getting a beneficial workout.


I hope I have thoroughly convinced you of the value of cross-training. If you want to use this fantastic split tool but don’t know where to start, I have created some examples of 3-day flow class-supported workout splits based on your focus!


Example Exercise Splits


The Cheat Code to Easy Cross Training: Flow Fit Classes! By attending one of each type of class a week you will hit all your essential fitness categories: Strength, Cardio, Balance, Mobility, and Flexibility!

Day 1: Endurance Fit Class

Day 2: Power Fit Class

Day 3: Resistance Fit Class


 Strength And Cardio 

Day 1: Lower Body Lift

Day 2: Flow Cycle Class

Day 3: Upper Body Lift


Strength, Balance, And Flexibility

Day 1: Full Body Lift

Day 2: Flow Power Yoga

Day 3: Flow Candlelight Yoga 


Cardio, Strength, And Balance

Day 1: Full Body Lift

Day 1: Flow FIT Class

Day 3: FlowBarre Class 


Cardio, Balance, And Flexibility

Day 1: FlowBarre Class 

Day 2: FlowCycle Class

Day 3: Flow Yoga Class


Friday Fitness Night Out

Our Fitness Friday nights were  hit so we’re continuing it the last Friday night of each month until April.  At Flow Fremont, we will have special themed classes, open gym access, fun activities and events with other local businesses.  The best part is Fitness Friday Night Out is FREE and open to non-members so invite your friends to come and celebrate community and healthy lifestyles.  

Sign up for classes or open gym access using the schedule below.

April 26th - 80's night

Break out your sweat bands and leggings for 80’s night.  We’ll feature your favorite songs from the 80’s in each class and our instructors will all be dressed the part.  Come dressed in your favorite 80s outfit and we’ll have some extra props on hand. We’ll also have some of your favorite snacks from the 80’s on hand for after the class.


Flow Fremont

Friday, April 26th – 4:30-7:30 pm

CategoriesBlog Live Fit. Move. Nourish.

How To Have A Happier And Healthier Holiday Season

The holiday season is full of guilty pleasures.  However over indulgence can ruin your holidays by making you susceptible to disease, causing or exacerbating health issues and damaging your mental health.  For many it’s far from the most wonderful time of the year.  Here are some tips on how you can be healthier and happier this holiday season! 

  1. Exercise regularly.  Regular exercise will keep your metabolism going and also has been proven to lower your appetite. 
  2. Don’t use food or drink as motivation for exercise.  Getting a workout in so you can eat or drink more is one of the worst things you can do.  Exercise should be part of your normal routine and not used as a reason to overindulge.
  3. Keep regular eating habits. Skipping a meal so you eat and drink more a holiday event will only lead to overindulging.  Keep your regular eating habits and consider having a filling snack before your event.  Focus on foods high in protein, or healthy fats or carbohydrates such as fruit, protein shakes or a small handful of nuts that will help curb your appetite and prevent overeating.
  4. Make a Rainbow. When making a plate, focus on adding items of various colors which will help ensure you include healthy, nutritious food items.
  5. Eat until you 80% full. This concept was originally developed in Japan and is an easy way to reduce calories and avoid that gross feeling of being overstuffed.
  6. Choose drinks wisely. Avoid drinks high in sugar and they are often higher in calories than the alcohol.  Focus on low calorie mixers (get seltzer not tonic), use fruit for flavor and if you feel the need for flavor ask for a “splash”. A way to ensure moderation is always have a glass of water between drinks.
  7. Take a walk after dinner. Studies show that talking a walk after meals can significantly lower blood sugar levels, help with digestion and even elevate your mood.
CategoriesBlog Live Fit. Move.

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