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Categorized as: Nourish.

The Holiday  Survival  Guide 

The holidays are a busy yet wonderful time.  It’s the season for friends and family , holiday travels and delicious food and drinks. With so much going on, how do you stay consistent with your workouts and nutrition and avoid gaining weight during the holidays?  We’ve created this Holiday Survival Guide to help you enjoy the season without wasting all the hard work you’ve already put in. With a little bit of structure and some planning, you’ll…

Your Ultimate Guide to Meal Planning

Photo, iStock. 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…

Why Spot Reduction Doesn’t Work

Why Spot Reduction Doesn’t Work One common question we get at Flow is how to lose fat in a specific area. We hate to break it to you — but it’s impossible to spot-reduce fat. So you can stop doing endless crunches to melt belly fat, or eternal tricep dips to slim your arms. Instead,…

Underperforming? Try This All-Natural Enhancer

Whether it is at work or in the gym, we are all looking for an edge. We work hard for our goals, yet sometimes our progress stalls, like a teenager learning to drive a stick shift. There are many ways to get great results, and often they’ll cost you money for a special product that…

Understanding Fats

Wrapping up the unveiling of understanding basic nutrition, we’re completing the macronutrient trifecta with a practical overview of dietary fats. Proteins, carbohydrates, and fats are all essential to building and maintaining a healthy and resilient body. Having an understanding of what each does for you is a powerful tool in accomplishing your physical goals, as…

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…

Understanding Carbohydrates

If every aspect of health and fitness is a tool ot be used then it’s just a matter of which tools are most important and cover the most bases to establish what you put priority on when starting out. Implementing and practicing baby steps are the best way to go, and the steps that cover…

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…

Counting Calories? Instead Use Your Hand for Life-Long Results

By Flow Trainer, Mackennon Klink, B.S., CSCS, CES, PN1 Losing weight is a fairly straight forward process: it comes down to calories in vs calories out. You eat less, workout more, and soon enough, you’ll have that dream body, right? Well….there’s a little more involved. Let’s examine calorie counting, one of the most popular ways…

Best Foods to Eat Before a Workout

Some people are under the impression that working out on an empty stomach is the ideal situation. These people couldn’t be more wrong! You could end up with low blood sugar, which can destroy your workout motivation and undermine your progress. That’s like trying to take your car for a cruise when the fuel indicator…

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