CategoriesUncategorized

Join the Team

This fall, Flow Fitness is opening its second location in downtown Fremont. This new, 13,000 square-foot club will be unlike any other fitness facility in Seattle, offering members the ultimate fitness experience.  

We’ve seen the trend at our location in South Lake Union; the growth of boutique studios, Crossfit, and training gyms. We know that people want a more comprehensive fitness experience, with several high-quality fitness programs in one place, for one price.

This is what Flow Fitness South Lake Union is known for, and it’s what we’re bringing to our Fremont location. The new Fremont Flow Fitness will offer:

  • Strength and Conditioning facility
  • 1,100 square-foot Yoga studio
  • 1,300 square-foot Team Training area
  • Stadium-style cycle studio
  • Barre and Dance Studio
  • Private and semi-private training
  • Deluxe locker rooms with full amenities

We invite you to become a part of this revolutionary fitness facility. Flow Fitness is hiring for the following positions:
 
Trainers/Coaches (certification required)
Barre instructors (some experience required)
Cycle instructors (some experience required)
Yoga instructors (certification required)
Assistant Manager
 
Please email your resume, along with the position you are interested in info@flowfitnessseattle.com. 

CategoriesBlog Live Fit.

Six Ways to Better Sleep

By Flow Trainer, Mackennon Klink, BS, CSCS, PN1

As many as 30% of adults sleep fewer than six hours per night, which is the minimum amount of necessary sleep. If you think you can get away with fewer than six hours of sleep, allow me to drop some knowledge (also, you seem grumpy. You should probably take a nap).  Sleep is one of the bear necessities of life (yes that is a Jungle Book reference) as it has a huge impact on quality of life. Just as we need food, water, and exercise – we need to sleep to survive.

Poor sleep quality can have a huge effect on your life by negatively impacting your workouts, recovery, sex life, mood, dietary decisions, and can lead to potential health problems (think obesity and hypertension).  In fact, we get our muscular gains while sleeping. So, by not getting enough restful sleep, you are inhibiting the body’s ability to rebuild and restore your muscles.

Quick recap: a lack of sleep is associated with:

  • Higher stress levels (isn’t work enough?!)
  • Increased hunger
  • Smaller muscles
  • Sexual dysfunction and less sex
  • Irritable behavior
  • Earlier death
  • Increased body fat

None of those sound appealing, thus having optimal sleep is a necessary priority. Remember: Your body needs at least 6 hours of daily sleep to prevent the above mentioned dysfunctions. I prefer to keep my intelligence, sanity, muscles, and life.  Please, and thank you.

You may be thinking, “But Mack, I get plenty of sleep at night!” 

How do you know if you need better quality sleep?

Do you:

  • Wake up stiff and sore as a rock?
  • Feel sleepy throughout the day, even with that morning quad shot espresso?
  • Toss and turn during the night?
  • Get sick often?
  • Snooze through that alarm four or more days a week?

If one or more of these apply to you, then it’s time to improve your sleeping habits. Your lack of sleep is impacting your body more than you may know.

Here are 6 ways to improve your sleeping habits:

  1. Keep your room cool.  By keeping the room between 65-69 degrees Fahrenheit, you fall asleep faster (faster to sleep = more sleep..simple math!), as well as sleep longer.  If the room is cool your body doesn’t have to continually regulate which means you get deeper, more restorative sleep. In addition, while sleeping the body releases melatonin (one of our best anti-aging hormones). In a cooler room, more melatonin is produced = you look younger. #winning
  2. Keep your room as quiet & dark as a cave.  Eliminate all light and noise in your room. This may seem like a no brainer, but you would be surprised at the number of individuals who constantly fall sleep watching either YouTube or Netflix. For the best sleep, avoid using electronics an hour before bed, especially the tv and smartphone.  Melatonin is only released in the dark, so make your sleeping area as dark as a cave. Some white noise (i.e. a fan) may help some individuals fall asleep, but eliminate all light.
  3. Avoid afternoon. caffeine.  As a coffee addict myself, I have no problem with coffee or caffeine – whether it’s to help wake up on those early days, for the extra boost in your workout or to increase alertness.  However, caffeine has a six-hour half-life. If you have caffeine around 5pm, the effects won’t wear off until 11pm.  In addition, caffeine disrupts sleep quality by decreasing REM sleep, the necessary deep sleep your body utilizes to recover from crushing your workouts.
  4. Avoid late workouts.  Working out leaves your nervous system alert and active up to three hours afterwards.  Limit your workouts to the morning or afternoon if you have difficulty sleeping post-exercise.
  5. Have some protein and/or carbs before bed.  The phrase “eat after eight, gain weight” is a fallacy. To build a better body composition, your body needs both protein and carbs to have the necessary ingredients to build muscle while sleeping.
  6. Have a set evening routine.  The body loves consistency! Your body prefers a regular wake up and sleep time. Avoid evening caffeine and stimulating lights from electronics and instead, practice relaxation techniques such as stretching, meditation, or reading that book you always wanted to but just don’t seem to have the time.  By doing so, your body will increase melatonin and serotonin productions for a more restful sleep. 

Sleep is often the forgotten component of fitness. In fact, it’s as equally as important as your workouts and nutrition. Without proper sleep, it’s difficult to see significant improvements in general health and/or fitness.  Some of these tips will be easier to include in your routine, yet if you stick with these, you should be achieving more restful sleep and better gains.  If not, check your overall stress levels.  Stress, if not proactively dealt with, can significantly impact your sleep quality and overall health.  Learning to cope with stress can, and will, make a big difference in your sleep and therefore overall health.

There are many other ways to improve sleep quality and quantity.  Those are my 6 tips for better sleep.
Do you have any other tips or tricks to improve your sleep?

Drop a comment below, but for now it’s nap time….zzzzzz……

“Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.”
~William Blake

References:

  1. Bach, E. (n.d.). Hack Your Sleep. Retrieved from https://bachperformance.com/hack-your-sleep/
  2. Rooney, M. (2010, September 09). You Snooze, you win. Wake up to the Significance of Sleep. Retrieved from https://www.ptonthenet.com/articles/you-snooze-you-win-wake-up-to-the-significance-of-sleep-3330/
CategoriesEvent

Be The Match ~ August 8th from 5-7pm

YOU can be the cure for cancer.
There are 70 diseases that can be CURED with a marrow transplant, but only 30% of patients find a match in their family.  There are 14,000 people searching Be The Match, the National Marrow Registry for an unrelated donor.  If you are the match, you are the cure.

Join us August 8th from 5-7pm to register to be a Bone Marrow Donor in honor of our member Rebecca Austin and her mother, who recently passed away from Leukemia.  Save your spot here.

Rebecca came to Seattle to help her mom through her treatment in the fall of 2016. During the past several months Rebecca was with her through it all while her husband and two sons held down the ‘fort’ back home in Port Orchard, WA. Following over 100 platelet and blood transfusions, at least 13 different hospitalizations, and well over a dozen bone marrow aspirations, her mom’s fight with Leukemia ended peacefully with Rebecca by her side.

During this time of sacrifice, Rebecca found solace here at Flow. She used her workouts as her daily respite from the hospital appointments, and brightened the gym with her shining energy and enthusiasm for all things fitness. Her resolve to improve her physical well-being amidst her mother’s degrading health issues is another dog in her fight against disease. Another way she shows her commitment is by being on the Bone Marrow Donor registry. Every person who needs a healthy donor’s blood-forming cells will need an exact match—so, the more diversity and numbers on the registry, the better chance for successful blood transfusions. Being on the registry takes no time or money at all, and you could directly save someone’s life.

Help us participate in this necessary cause and celebrate Rebecca’s contribution to her mom and the community here at Flow. Be The Match will be here August 8th from 5-7pm.

Have questions?  Check out the FAQ page.

Join us at Flow for the drive – reserve your spot here.

CategoriesBlog Nourish.

Seven Summertime Tips to Drinking & Dieting

By Flow Trainer, Mackennon Klink, BS, CSCS, PN1

Confession time: the summer in Seattle is amazing.  We’re lucky to have so many wonderful ways to enjoy warm days: soaking up the sun at Alki beach or Golden Gardens, spending happy hour on roof top bars, paddle boarding, outdoor BBQ’s, or hiking and more. 

If you’re like me, you’ll spend a lot of time outside grilling and having a few cold ones with friends. However, one or two drinks can turn into 5+, along with eating like crap. Too many nights like this, and you wreck your diet and/or physique. But it’s summer! Is it possible to have my cake and eat it too???  While it’s possible, it does require some planning, discipline and sacrifice. 

I firmly believe fitness should improve your life, not consume it, and it’s helpful to have some guidelines set to walk that tightrope. 

Quick Facts About Alcohol

  • Alcohol is a toxin, a depressant and possesses addictive qualities that may lead to future problems.
  • Upon consuming, your body’s top priority is to eliminate the alcoholic toxin ASAP.  This means, your fat burning metabolism is inhibited, cortisol levels (stress hormone) increase and caloric intake goes up. 

Here’s a quick comparison to the other macronutrients (protein, carbs, fats):

Protein – 4 calories per gram

Carbs – 4 calories per gram

Alcohol – 7 calories per gram

Fats – 9 calories per gram

For reference, here’s the alcoholic content of a standard drink serving:

  • 12 ounces beer = 153 calories and 13.9 grams alcohol
  • 12 ounces light beer = 103 calories and 11 grams alcohol
  • 5 ounces wine (red) = 125 calories and 15.6 grams alcohol
  • 5 ounces wine (white) = 121 calories and 15.1 grams alcohol
  • 3 ounces sake = 117 calories and 14.1 grams alcohol
  • 1 1/2 ounces liquor (80 proof, or 40 percent alcohol) = 97 calories and 14 grams alcohol

An experiment to try: track your alcohol drinks (and munchie foods) when you go out. Why? It can be shocking to see how quickly the calories add up.
Developing awareness is necessary for any successful diet, regardless of what plan you follow. 

Again, I firmly believe that fitness should improve your life, not consume it. Here are my seven essential summertime tips to preserving your summer physique while hanging out with friends, eating burgers, and enjoying some drinks (no judgement here!).

1. Preparation ~ To preserve your physique requires some discipline, planning and foresight. You don’t need to make dramatic shifts. Stick to small changes. For example, instead of ordering a 12inch sub, get a 6inch sub. If you know you are going to a BBQ on Saturday, then dial back your calories and eat clean throughout the week. Your diet is the sum of all its parts, meaning you should be looking at the whole week, not individual foods or days.  If you are going to have a cheat day, then prepare for that cheat day by restricting caloric intake leading up to said cheat day.

2. Crush your protein  ~ If you are going to meet one macronutrient need, it should be protein. Protein will keep you feeling full longer than those chips or other carb-centric foods.  This will help offset the decreased protein synthesis, testosterone level, and increased cortisol levels that accompany alcohol intake. Aim to eat 1 gram of protein per pound of bodyweight per day. Remember, focus on making small changes, such as eating a chicken breast instead of that burger, or a leaner cut of steak. Snack on cherries/fruits instead of chips.

3. Reduce caloric intake the day before ~ In all likelihood, that social gathering will be your cheat day.  Therefore, aim to cut back calories the day before. Focus on eating more veggies and lean proteins the day before. By cutting back calories the day before, you will limit the damage being done later. This does require some planning and discipline, but you got this.

4. Pick your (alcohol) Battles ~ Now that you are at the party, let’s discuss drink selection.  As shown above, beer is a terrible choice when you’re focusing on preserving your physique/diet.  Beers are like chips; rarely do we have just one (sorry, inner frat boy speaking). Beers will have more calories than liquors, and some micro-brews, (i.e., Fremont Summer Ale and Big Sky Summer Honey) are both higher in calories and alcohol grams, respectfully 200 and 154 calories.   You can have your beer, but it will always be dose dependent. 

In general, clear liquors are a better option.  Clear liquors are usually lower in calories; however avoid calorie filled cocktails.  Small change: look to add club soda or diet soda into your cocktails (i.e. order a vodka with club soda instead of vodka tonic.) This will help reduce calorie intake. Also, if you can handle it, try having your drink on the rocks.

Regardless of your alcoholic choice, monitor and pace yourself there, champ.

5. Limit/eliminate the munchie foods ~ Of all the tips, this one is the most difficult.  Once those beer munchies kick in, it’s very tempting to order that extra-large pizza or stop by taco bell.  Remember, alcohol is a toxin, and your body’s primary focus is to remove the toxins ASAP. Any post-drink foods won’t be metabolized until after toxins are gone.  Generally speaking, it takes one hour for your body to metabolize one alcoholic drink. Any late night foods consumed will not be metabolized until the alcohol is gone.  You can have fun, but you cannot have it all. #sorrynotsorry

6. Working out the Day of ~ Aim for the maximum amount of time after working out before drinking. By doing so, this will maximize protein synthesis and testosterone levels while keeping cortisol levels low to maximal your gains.  Alcohol will inhibit both your recovery and gains, so try to keep them as far apart as possible.  As always, consume 2 to 1 ratio of carbohydrates and proteins after your workout to maximize gains. 

7. Recovery ~ A little prevention goes along ways in reducing your hangover. Before heading to bed, drink 1-2 glasses of water. Make sure you get plenty of sleep.  Upon waking up, make sure you get plenty of fluids (water and/or sports drinks) into your system and some light food.  These small details will help you in the morning. As you get older, your hangovers will increase exponentially, so it’s best to start practicing to limiting your hangover.  If you do choose to workout that day after, take it easy. 

 Again, these tips require some foresight, planning and discipline on your part.  As with any diet or workout program, it’s within your power and abilities to hold yourself accountable to achieve your goals.  These tips may be difficult at first, but with some practice you may be able to have your cake and eat it too.

I have faith in your abilities: do you?

Do you have any tips on preserving your physique while drinking?  Drop a comment below!

References: 

Bach, E. (Director). (n.d.). How to Get Drunk Without Destroying Your Physique This Weekend [Video file]. Retrieved from https://www.facebook.com/bachperformance/

https://www.t-nation.com/diet-fat-loss/muscleheads-guide-to-alcohol

CategoriesBlog Personnel Trainer

Key Things to Look For in Your Personal Trainer (Before You Hire Them)

Working with the right personal trainer can make all the difference when it comes to your fitness goals. Whether you’re hoping to build muscle or burn fat, working with the right trainer can help you understand how to meet that goal. The wrong trainer can make you feel badly about yourself and leave you frustrated. That will make you more likely to start skipping training sessions. There are certain things you should look for in a trainer that will help ensure you work well together.

A Good Fit in Terms of Personality and Communication Style

Do you need a drill sergeant, someone to yell at you and force you to push yourself? Do you prefer someone who is patient and more understanding? What kind of reinforcement do you respond best to? You and your trainer will likely be sharing a lot of time together in the upcoming weeks and months. You should be looking forward to getting to the gym, not dreading the inevitable interaction with your trainer.

You should be able to quickly and effectively communicate with your trainer about what’s working and what isn’t. People communicate differently, so finding someone that you can easily talk to and understand is important for developing a lasting and companionable working relationship.

Results-Driven Attitude and Accountability Practices

You want to work with a personal trainer because you want results. The best way to see that you’re achieving your goals is to carefully track your progress with them. This can start on your first session, when you weigh in, take measurements and establish your baseline abilities in terms of speed, strength and flexibility. Carefully documenting your sessions allows both you and your trainer to see what’s working and what isn’t. Knowing you’ve made measurable progress can help keep you motivated when you’re thinking about quitting or giving up on your goals.

The Right Education and Practical Skills

Ask about the background and credentials for potential trainers. While a college degree isn’t necessary, you want to work with someone who understands the human body and how to modify exercises for your fitness goals and needs. Hands-on experience and some classroom learning are usually ideal.

You want someone confident in their knowledge but also willing to admit what they don’t know. Whether you’re curious about the muscular mechanics of an exercise or need advice on nutrition, your personal trainer should have connections with people who round out their knowledge base.

Ideally, you want to work with a trainer who has had success with goals similar to yours in the past. Whether they have lost weight themselves or just helped someone else do it safely, your trainer should have a background compatible with your goals. If you’re trying to build muscle, working with a trainer who focuses on helping people reduce their body weight probably isn’t the best choice.

Someone You Can Trust

Do you believe what your trainer says, or do you find yourself second-guessing them? Do you worry about what your trainer thinks about you? Trust is a necessary component for such an intimate role in your life. You should feel comfortable sharing your physical goals and experiences with your trainer. You should also trust both their expertise and their ability to know their own limits.

If you can’t trust your trainer, will you feel safe pushing yourself under their direction? Most likely you won’t, and neither of you will benefit from that situation.

Patience as You Progress and a Positive Attitude

Major changes don’t happen overnight. The right trainer will understand that you’re going to backslide and make mistakes on the path to your goal. They should be able to maintain a positive approach while encouraging you to do better. Sometimes, you can learn a lot by talking to a personal trainer about how they approach mistakes or asking the same of their former clients.

Featured photo source: Pixabay.com

CategoriesEvent

Body Combat ~ Friday, July 28th at 5:15pm

BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness – no experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.

We have a regular Thursday, noon class and in the fall will be adding a Saturday class.  In the meantime, try it out on Friday, July 28th at 5:15pm.

CategoriesEvent

Mobility Workshop ~ July 21st

Are you finding it difficult to execute certain exercises/movements with perfect form and ease?

Whether you want to move with the grace and efficiency of an athlete, eliminate the detrimental effects of sitting 8+ hours/day, or simply gain a better understanding of how the body operates –  this is the class for you.

We will cover what mobility is and how  each joint is functionally interconnected. We will also give you the necessary tools, exercises, and techniques to keep you moving pain free and without restrictions.

This is a “MUST SEE” event if you want to ensure a happy and healthy  body for years to come!!!!!!

Friday, July 21st at 5:30pm with Flow Personal Trainer, Mack Klink

Space is limited.  Please register here.

CategoriesEvent

Member Appreciation Week

Flow Fitness would like to thank you for being a member as well as celebrate our second anniversary. See the list of events below and thank you, for spending time with us!

All week long:

No Guest Fees!!  Bring a friend to share the wellness all week long for free!

Flow Fitness Seattle - Membership Personal Training - Gym, Health Club - South Lake Union, Washington

Ask a trainer. 15 minutes to ask a trainer anything you’d like.  Morning, noon and evening spots available.  Reserve your time here.

Lula Salads.  Find the Luna Salad Truck and any base salad is $5 all week long!!!!  Show your member ID and eat well.

Monday, June 19th:

Levl will be in-house to test your fat burn.  Stop by over lunch from 11:30am – 1pm or after work 5-7pm and test your burn!

Want to improve your running form?  Get a quick 15 minute video gait analysis from 11am-1pm.  Run more efficiently and injury free.  Sign up here.

Mind & Meditation. 7:30-8:30pm A free, hour-long workshop that will give you a glimpse of how to tap into your full potential through the practice of a powerful breathing exercise and meditation. Sign up here.

Tuesday, June 20th:
15 Minute Nutritional Consults with Jeannie Oliver, 11:30am – 1:30pm. Have a question about food or nutrition? Here’s your chance! Reserve your spot here.

Free Injury Assessments from 5-7pm.  Learn more and reserve your spot here.

15 minute Chair Massages with Anna Alpert from 5-7pm.  Reserve your spot here.

Wednesday, June 21st:
Free Injury Assessments from 11am – 1pm. Learn more and reserve your spot here.

Smoothie Samples from JuJu Beet from 5-7pm

Thursday, June 22nd:

Fat Scans by BodySpec from 6 – 11am.  Find out what you are made of. Understand your personal data ~ accurately measure fat, muscle & bone.  Reserve your spot here.

Coffee Brew Samples from Califia Farms from 11am – 1:30pm

Want to improve your running form?  Get a quick 15 minute video gait analysis from 12am-1pm.  Run more efficiently and injury free.  Sign up here.

MyoVision Scans – How Healthy is Your Spine? –  with Dr. Traci Grandfield from 5-7pm.  Reserve your 10 minute scan here.

Friday, June 23rd:
15 Minute Nutritional Consults with Jeannie Oliver, 11:30am – 1:30pm. Have a question about food or nutrition? Here’s your chance!  Reserve your spot here.