CategoriesBlog Live Fit.

Acupuncture and the Athlete

Enhance Your Workouts, Decrease Recovery Time and Stay Healthier, Longer.

You may have heard rumors or come across videos or photos online of elite athletes using
acupuncture (and cupping) to enhance their performance and speed up recovery. It is very
exciting that the effectiveness of acupuncture is starting to become more recognized in the
athletic community. Acupuncture fits in really well with newer models of sustainable health and
wellness because in the last decade, culturally, we have started to move away from the idea
that being healthy revolves around fixing things once injuries or ailments have already
occurred, and instead, approaching health from an overall sustainable and preventative
standpoint. We are embracing the idea that to be healthy requires a continuous commitment
and intention. Athletes tend to already have a dedication to being healthier so acupuncture is
an easy addition to that wellness model.

How does acupuncture work?

Acupuncture works on the energetic level of the body (the Qi – pronounced “chi”), or energy
channels called meridians. There are many meridians in the body- such as the Liver or Lung
meridian and each one has a specific function and location. During a treatment an
acupuncturist looks for key signs and symptoms of any imbalances with how your energy is
moving through the body and then chooses key acupuncture points on different meridians to
fix the issue. The needles used are very thin and typically don’t cause any pain. Patients rest on
the table for about 15 minutes and most people feel incredibly relaxed afterwards. Additionally,
at my practice, I add cupping or fascial release massage before the needles are inserted to
amplify the effectiveness of the acupuncture treatment.

How does acupuncture enhance performance?

Acupuncture is very effective for a few key things:
1) reducing body pain and inflammation
2) increasing circulation, which speeds up healing
3) loosening muscles
4) feeling more grounded and balanced in the body
5) soothing the nervous system for things like stress, anxiety, or an overactive mind.

Athletes who use acupuncture in conjunction with workouts or sports report an overall feeling
of better physical balance since areas of pain and tension, which are usually held on only one
side of the body have been loosened up and resolved. They also notice more range of motion
due to looser muscles and a reduction of any inflammation that may have been present. Finally,
they tend to have a feeling of more groundedness and focus, enhancing their performance with
each work out.

How does acupuncture speed up recovery time?

Acupuncture is so effective when it comes to reducing pain and inflammation and enhancing
blood flow, and as a result the body heals and feels better faster. Many people come into my
practice before starting or after completing a half or full marathon, after intense workouts, or if
they feel restricted in movements or in pain. Across the board, patients report feeling less sore,
being in less pain, sleeping better, feeling less tight and overall feeling looser in their bodies.
Beyond this, patients who receive acupuncture tend to carry less stress due to their nervous
systems being turned down and therefore sleep much deeper which allows the body to truly
heal. Further, since Chinese medicine is a holistic form of medicine, we take into account the
entire person not just specific injuries, goals or restrictions. This leads to having bigger
conversations about lifestyle, emotional well-being, sustainable health and strategies to
consider in order to optimize the full person. This ultimately leads to better habits that allow
someone to heal quickly day to day with the added amplification of acupuncture treatments.

Did you know acupuncture is covered by insurance?

Many people don’t realize it but if you have good health insurance there is a high likelihood
that you have acupuncture benefits. What is nice about acupuncture versus physical therapy or
massage is that you don’t need a referral to be able to use your acupuncture benefits. You can
just book an appointment and as long as you have benefits, you can use them.

Acupuncture is a wonderful modality that not only enhances people’s workouts and fitness
goals but also their lives. Although the process of acupuncture may be intimidating at first,
since it’s a foreign type of body work and involves needles, patients are usually pleasantly
surprised by the ease of the acupuncture process. Beyond that, people tend to be very
impressed by the effectiveness and positive impact that acupuncture can have on your physical
and emotional body. If you are trying to optimize your health, don’t wait any longer, try
acupuncture today!

You can book a FREE 30-minute consultation to learn more about how acupuncture can benefit
you at www.seattleacupunctureandcoaching.com or you can find me on Instagram
@seattleacupunctureandcoaching

To your health,

Ben Dorfman, LAc, PCC

Owner/Practitioner of Seattle Acupuncture and Coaching

CategoriesEvent

Flow with Pride Ride ~ Friday, June 28th

Join David & Kelsey to Flow with Pride to our classic beat-based, 45-minute cycle class and raise money for a good cause. David & Kelsey will take you through an exhilarating workout to improve your endurance, strength, and power – as well as kick off Pride weekend in style. After 45-minutes of heart-pumping high-energy cycle, you’ll get a t-shirt, swag, and happy hour!This class is open to members and non-members alike. It is a donation based class ($25 suggested), supporting Lambert House, a community center for lesbian, gay, bisexual, transgender, and questioning youth in the greater Seattle Washington area.

Kick your weekend off with good vibes from moving your body, and supporting a good cause!

Date:  Friday, June 28th
Time:  5:15pm
Cost:  Donation ($25 suggested)

Sign up now or call the front desk to reserve your spot.

CategoriesBlog Live Fit. Move. Uncategorized

Run Stronger

The sun is out and shining in Seattle which means it’s running season. When thinking about running, it’s easy to focus solely on running itself to improve our speed and endurance. To effectively take your running to the next level, cross training should be incorporated into your fitness routine.  These exercises will not only make you a stronger runner, but it will help prevent injuries. Below are some of my favorite exercises to incorporate with running:

  1. Lateral band walks are a great way to activate and strengthen the glutes which is crucial for running. Use these as a warmup exercise or in a circuit with other exercises to really feel the burn! Here’s how to use:
    1. Grab a mini band and place above the ankles or around the balls of your feet.
    2. Start with feet hip distance apart and toes pointing forward. From here, drive with your knee and step to the side.
    3. The other foot will step and return to your starting position (hip-width distance).
    4. Go for reps or for distance and make sure you do both sides.
  2. Deadbugs
    1. Deadbugs are a great exercise for strengthening the core. This exercise requires a neutral spine position while moving your arms and legs, so it is also great for stability and balance.
      1. Lay on your back with your arms straight in the air and legs bent with knees stacked over your hips. Press your low back into the floor to engage your abdominal muscles.
      2. Inhale and extend opposite arm, opposite leg while keeping your low back glued to the floor. Exhale and return to the starting position. Repeat on the other side.
      3. Start by doing two rounds of 8 reps per side and slowly increase the number of reps/sets. Use this as a warmup or as part of your workout.
  3. Glute Bridges
    1. Glute bridges are a great way to build strength and stability in your glutes/hips. Start with your bodyweight and as you get stronger, use bands, single leg variations, or even a barbell to challenge yourself.
      1. To start, lay on your back with your heels about a palm’s distance away from your glutes.
      2. Dig your heels into the ground and raise your hips, squeezing your glutes through the entire movement. Ideally, your hips should be in line with your shoulders at the top with your shins vertical.
      3. Pause at the top and control down to the starting position.
      4. Start with two rounds of 10 reps.
  4. Hamstring Curls
    1. Hamstring strength is crucial to running, but many of us struggle to activate this muscle group. Hamstring curls are a great way to strengthen and activate these muscles and can be done in different ways. Feel free to use a machine, stability ball, or gliders to start. My favorite are gliders.
      1. Lay on your back with your heels on a set of gliders about a palm’s distance away from your glutes. Dig your heels into the ground and squeeze your glutes to come into a glute bridge position.
      2. Slowly extend your legs away from you maintaining tension in the back of your legs. If you are able, keep your hips up and return to the starting position. If this feels too challenging, or you start to feel tension in your lower back, drop your hips to the floor and bring your heels back to the starting position.
      3. Repeat for about 8-10 reps.
Side motion view of young sexy attractive healthy fitness sporty active slim girl with sportswear running in front of the grey wall at night on the street.

Try adding one or all of these exercises to your strength routine and see how your runs become stronger and faster!

CategoriesLive Fit. Move.

Improve Your Performance with Plyometric Training

Whether you’re a runner, rower, soccer player, or do any sport that uses your legs, plyometric training can improve your performance.  Plyometrics are a series of jumping exercises to teach you how to exert maximum force in a minimum time.   Athletes us plyometric training to increase their speed and explosive power.

There are several simple, easy to learn plyometrics you can start with, so anyone can add plyometrics to their workout routine. However, make sure that you’re treating these as a part of your strength training and avoid going too hard and losing your form to avoid injury. When executed correctly, plyometrics can be a great way to supplement your current routine and make bigger gains. Here are great plyometric exercises you can start with:

1. Box Jumps: One of the most common exercises in plyometric training is the box jump. The box jump is a great exercise to increase your vertical jump height as well as strengthen your quads and glutes. Here’s what to do:

  • Set a box about 6 inches in front of you (start with a smaller box)
  • Get into a squat position with your feet about shoulder-width apart
  • Sink into a squat and explode up and on top of the box using your arms
  • Land softly onto the box and carefully step down
  • Rest in between reps
  • To make these more challenging, you can increase the box height
  • Start with 3 rounds of 8-10 jumps

2. Broad Jumps: Broad jumps are a great way to build leg strength and test explosive power. All you need is open space, so the setup is simple:

  • Start in a deep squat position – legs shoulder-width apart
  • Using your arms and pushing the floor away with your legs, explode forward and land softly in another squat
  • Immediately explode forward into your next jump
  • Start with 3-4 rounds of 3 jumps

3. Scissor Jumps: Scissor jumps are essentially jumping lunges, which are great for building single leg strength in the adductors and glutes. If these feel challenging at first, use TRX straps to help with balance, then move on to doing these without assistance.

  • Get into a standard lunge position with your back straight and knees and toes forward
  • Come down into a lunge and explode up switching legs mid-air
  • Land softly and repeat, making sure to switch legs with each rep
  • Start with 3 rounds of 8-10/side

4. Squat Jumps: If you’ve taken a team conditioning class, you’re probably already familiar with the squat jump. Squat jumps are great for strengthening your quads, glutes, hamstrings, and calves while getting your heart rate up. This exercise is great for building strength in weighted squat exercises as well.

  • Start with feet shoulder-width apart
  • Sink down into a deep squat, then explode straight up swinging arms overhead
  • Land softly and repeat
  • Make sure you keep your core tight and use your arms to help propel you through the jump
  • Start with 3 rounds of 10 jumps

Please keep in mind the importance of maintaining good form. Plyometrics are often used as a form of cardio and it’s easy to perform these exercises with poor form when done quickly and carelessly. Make sure that you’re always landing softly and keeping your knees in line with your toes. Also, perform lower reps and take rest when needed – fully resting between sets will ensure proper form.

CategoriesEvent

Meditative Hike ~ Saturday, April 27th

Let’s get out of the city and inhale the ridiculous beauty of the PNW. Gain healing wisdom from Mother Earth and reconnect with your own inner, still voice during a guided meditation and a silent 3.5 mile, low elevation gain hike. We’ll debrief the victories and defeats discovered over a picnic lunch. You’ll leave with a clear mind and a game plan to soothe the day-to-day craziness of being human.

Saturday, April 27th from 9am – 12pm

Limited space available.  Please register through the member portal.
We’ll meet at Flow SLU, and carpool from there.

Led by fellow member,
Michelle Allen, Ecotherapist
Michelle works in a high integrity, low razz environment to explore, contemplate, wrestle with, and celebrate the breathtaking (…and often maddening) nuances of being human. You can find her leading meditative retreats in the PNW mountains or meeting 1:1 with clients for reiki, energy analysis, and counseling in Seattle.

CategoriesEvent

Flowathalon ~ Thursday, March 28th at 5:45pm

Transition through our most popular classes in one workout: Sweat to the beat in Cycle, Move and groove in Barre, Build a better you in Team Conditioning, Breathe and Flow in Yoga.

The Flowathalon will be as follows:

5:45 – 6:05 with Jessie in Cycle

6:10 – 6:30 with Jaclyn at the Barre

6:35 – 6:55 with Brian on the Turf

7 – 7:20 with Tarah in the Yoga Studio

Sign up online today!

CategoriesLive Fit. Nourish.

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, focus on overall fat loss through a healthy balance of nutrition and exercise.

Nutrition is crucial to fat loss. It’s simple math: To lose body fat, you need to eat less than you burn each day (known as being in a “caloric deficit”). Keeping a food journal is a great way to track what you’re eating, which keeps you honest and focused on your goals. When meal planning, make sure your plate has a good balance of protein, carbohydrates and fat. This will roughly look like:

  • A palm-size serving of protein.
  • A fist-size serving of carbs.
  • A thumb-size serving of fats.
  • …and, of course, a large handful of veggies for each meal. 

Aside from what you eat each day, make sure you’re drinking enough water. Water helps flush out toxins while keeping you hydrated, which is very important when thinking about fat loss. 

CategoriesBlog Live Fit.

4 Easy Ways to Reduce Stress

As we enter the month of February and the craziness of the holidays, New Year’s resolutions and finding a new routine start to fade, it’s easy to feel overwhelmed and stressed. Perhaps you’ve fallen back into old habits, or are disappointed that you haven’t started working toward your health goals for the year. If this sounds familiar — you’re not alone!

 When stress starts to creep in, I like to use these four methods to refocus and clear my mind:

            Meditation/Yoga

Slowing down and taking time to connect with your mind and your breath is a great way to de-stress. Yoga helps Improve circulation, which can help reduce cortisol production (stress hormones) and ease stress-induced digestive issues. Whether it’s on your lunch break or at the end of a busy day, I highly recommend adding breathwork and mindful movements to your weekly routine to relax and restore you.

Get to the Gym!

It’s easy to stay inside in the winter when it’s cold and rainy, but we are not meant to stay cooped up. Going to the gym and getting your heart rate up will help decrease cortisol production and increase endorphins (your “feel-good” hormones). — giving your mood a natural boost and clearing your mind. Try taking a spin class or lifting weights to break a sweat and feel rejuvenated.

Journaling

Sometimes the best thing to do when we’re stressed is to write down our feelings. Maybe you feel overwhelmed, but don’t know why – so just start writing, and see what you can figure out on paper. This is a great tool to use at the end of the day, when you can reflect back on sources of stress and then let them go.

Write Down Accomplishments

My last tip is probably the most challenging, but it’s definitely worth a try. Stress makes it easy to dwell on feelings of negativity. When this cycle starts, take a time-out; find one thing you’ve accomplished that day or week, and write it down somewhere that’s easily visible. The next time you’re stressed, you can see this reminder of something positive you’ve accomplished to help ease your mind.

Try using these tips the next time you’re stressed — and remember to take care of yourself this month!

CategoriesBlog Live Fit.

Sleep: Your Most Important Training Partner

By Flow Coach, Mackennon Klink, B.S., CSCS, PN1

Did you know that roughly 30% of adults sleep fewer than 6 hours each night?
Poor sleep quality and quantity can have a huge effect, both inside and outside the gym.  Poor sleep is associated with negatively impacting your workouts, recovery, sex life, mood, dietary decisions, and can lead to other potential health problems. 

Outside of these issues, sleep duration and quality are often the forgotten, neglected aspect of training.  Why is it so important?  Your body’s growth hormones are peaking while you are sleeping, which means you will maximize your fitness by sleeping.  That’s right – by sleeping seven-nine hours each evening you will see a decrease in both body fat and increase in lean body mass. 

During your training (and in life), sleep is your best friend and if anyone tells you otherwise, they’re confused.   In fact, sleep should be your most important training partner.  How can you prioritize sleep?If you’re having difficulty sleeping, or need some tips to develop a sleep routine and get better quality sleep, read more here.

  What are your favorite ways to improve your gym performance?  Let us know in the comments below.