Categorized as: Live Fit.

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…

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…

Four Tips to Maximize Your Workout Recovery

written by Flow Trainer, Erin White. I’m sure we have all been there. Finished workout after workout, but yet not quite having the energy or strength to finish the workout fully satisfied or feeling accomplished. Or how I put it is – everything feels so heavy today, I feel like I took a couple steps…

Understanding Protein

Continuing with our nutrition discussion, it’s time to get into proteins. In November we discussed macronutrients in a broader sense, and explained  how to maintain a healthy balance. Just last December we took the microscope to carbohydrates to explore their function in the body, and why they are so essential to your health. Today, we’ll…

Balancing your Macronutrients

As with anything fitness related, balancing your macronutrients is another tool to put into the box that you use to help accomplish your goals. If you are going to balance your macro nutrient intake, you first need to know what macronutrients are. The term ‘Macronutrient’ refers to “any of the nutritional components of the diet…

Establishing Your Target Heart Rate

If you walk into any commercial gym you’re likely to come across a field of treadmills, ellipticals, and stationary bikes. They have their use and are great tools if you have established your goals and understand how to reach them, but there are a few tools you need in your belt to actually make these…

Back to School Fitness: How to Avoid the “Freshman 15”

So, you’re starting college? Congratulations! The beginning of college is an exciting time, filled with hopes, dreams…and stress! You may have heard of a phenomenon called the “freshman 15.” This refers to the possible weight gain that can occur during the first year of college due to numerous factors. Let’s think of some ways to…