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Single Leg Exercise to Run Stronger

By Christian Garcia, CSCS With so many running routes next to beautiful lakes, trails, and the Puget Sound here in Seattle, running is a popular exercise of choice for Seattleites. But running with weak leg muscles/bad form will only cause injuries down the line. If you are a runner (no matter what stage of experience…

Your Ultimate Guide to Meal Planning

By Mackennon Klink, CSCS, PN1 Sooo……. What do you wanna eat? This is the million-dollar question we ask ourselves (or significant other). Typically, we don’t either plan or know what we are going to eat for lunch or dinner the following day(s). If we do plan ahead, it’s usually that uninspiring sandwich for lunch or…

How to Increase Muscular Endurance

By Christian Garcia, CSCS Behind on your fitness goals? Try incorporating these training styles into your workout to increase muscular endurance.    Here is what you can do: HITT Training AMRAP As Many Rounds as Possible (AMRAP) lives on the basis of time, its you against the clock, working to complete as many rounds or reps…

Discover Your Fountain of Youth

Getting older sucks!  With each year, you notice more aches, have less energy and feel weaker. Will you concede to old age or will you do something about it? Recent studies have shown that loss of muscle may be the one of the most significant contributors to your decrease in quality of living and life…

How to Create Lifelong Fitness Goals

by Mackennon Klink, CSCS, PN1 It’s one thing to know what to eat, which exercises to do, and how to do the exercises, it’s a completely another thing to actually do all that – consistency.  If you have tried and failed to establish a long term, healthful habits, then you know all too well what…

Harnessing the Power of Frequency

“A small daily task, if it be repeated daily, will beat the labours of a spasmodic Hercules.”   – Anthony Trollope  Do you find fitness goals daunting?  More often than not, we set goals based on the desired end result such as losing 30 pounds or being able to bench press 225 pounds.  When we focus on such…

Jumpstart Your Training with Medball Exercises

Christian Garcia, CSCS Flow Fitness Seattle Do you find yourself doing/using the same old workouts, exercises, machine, and or equipment? Have you considered implementing more power and force into your workouts? Do you want to improve your overall everyday motor skills? Mass x Acceleration=Force. Over the years, the primary focus to gain strength has been…

Three Super Top Secret Reasons Why You Need to Add Yoga to Your Fitness Regime

You’ve likely heard of the health benefits of yoga: reduces stress, improves posture, increases flexibility, and much, much more. You may have even heard some things that may be questionable…however, regardless of your age or fitness level , or what you may or may not be training for, yoga is one of the best things…

Five Fitness Principles for Long Term Success

The health and fitness industry is full of myths and misconceptions. Everyday we are bombarded with ads, instagram videos, and articles claiming they have discovered the new diet or exercise.  There’s so much conflicting information on what we should and shouldn’t do.  That is why I wrote this article.  I wanted to cut through the…

Create Success in Fitness

It’s one thing to know what to eat, which exercises to do and how to do them — but it’s another thing altogether to do all this consistently.  If you have tried and failed to establish long-term, healthful habits, then you know all too well what I’m talking about. Any kind of change, even toward…