Categorized as: Blog

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…

The Biggest Mistake New Athletes Make in the Weight Room

New athletes make dozens of mistakes beginners make, and we’ve all been there. The journey from nervous newbie to seasoned vet with the physical progress to show for it comes with plenty of bumps in the road. Contrary to popular “broscience,” though, the most common mistake beginners make isn’t using the smith machine or missing…

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…

Rest Periods – The Missing Link in Your Training

Written 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 exercise selection, sets, reps, and nutrition. The main question…

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…