Hack: The word is everywhere. There are travel hacks, business hacks, gym hacks — there are even sex hacks. It seems there’s a shortcut to everything. Except there really isn’t.

Hack (per dictionary.com): “a person, as an artist or writer, who exploits, for money, his or her creative ability or training in the production of dull, unimaginative, and trite work; one who produces banal and mediocre work in the hope of gaining commercial success in the arts.”

I love how Rich Roll talks about it for a Revitalize video: When did “hacking” something become a good thing?

Most people are looking for the easy way — looking to getting rid of the arm flab without lifting a weight, lose 20 pounds while not changing a thing or run a marathon without a plan. I’m here to tell you: There is no easy way. There is no hack to getting healthy. Even if there are several blog posts (here, here and here) that will tell you otherwise.

Running a marathon, losing weight, and getting healthy are long games. They take day-in-and-day-out work. 

It’s not easy, and no one ever said it would be.

In fact, it’s downright hard — eating healthy, being mindful, losing weight, finishing the project, keeping the motivation going, and on and on.

And though it may not be easy, there are ways to make it easier.

It’s not easy for me to get up early every day. But I know that I’m a much better person in general if I’ve had a little time to myself before I engage with others. I know that if I move my body early, I’m going to feel 100 times better once I’m done — and I’ve moved, so my day is free for other things. This is what helps me rise. This helps me beat down resistance. It’s not easy, but this thought makes it easier.

Name what you want to achieve: losing weight, running a race, improving life and health in general. Instead of looking for a shortcut,  how can you make it easier? A shift in thinking. A partner to hold you accountable. A gadget to track your time. Something. Anything.

What might help you? We’d love to know.

There is no hack. It may not be easy, but it’s worth it.

With the rise in popularity of boutique training studios and CrossFit “boxes”, the demand for small group training is higher than ever. When we talk about small group training, we are not talking about group exercise classes, such as body pump, Spin, or boot camps as they tend to accommodate much larger groups ( more than ten participants ). What small group training strives to do, is to give the participants the type of workout/experience that you could only get if you hired a personal trainer. In fact most of these small group training sessions are in fact coached by certified personal trainers.

At Flow, we began Flow Functional Team Training ( which will officially be called Training Camp in early 2017) in response to this growing desire for more sophisticated training, programming, and coaching than is typically found in your larger volume classes. If you have never thought of small group training as a viable option for yourself, here are five reasons why it may help you crush your New Years Goals:

1. Cost effective : While most small group training memberships and/or sessions will cost more than a standard gym membership, the price is considerably less than a 1 on 1 personal training session. Our average session price for a Flow Functional Team Training session is between $12.50-20.00 (depending on how often you train). That’s at least $45.00 cheaper than our least expensive training package (per session).  

2. Increased Frequency : With a lower price point, you have the ability to work with a trainer more often, which in most cases will lead to better results in the long run . Many personal training clients make the mistake of hiring a personal trainer with the idea that if they see him or her one time/week (with an occasional “self” workout), they will reach all their goals. The harsh reality is that no matter how great your trainer is , one time/week will most likely have you falling short and feeling frustrated. 

3. Camaraderie: Probably one of the best reasons to participate in small group training is the great relationships you can make with other members. The team effect helps motivate you to push a bit harder than you would on your own. Moreover, really great groups will inspire and cheer each other on until the last person is finished . Sometimes the participants are more motivating than the trainer themselves. The smaller group size makes it comfortable for those with a more introverted personality or who may be intimidated by very large classes. 

4. Variety in exercises: Small group size means the opportunity to do more sophisticated and potentially effective exercises , such as box jumps, kettle bell swings, Olympic lifts, rowing, or just lifting heavier weights. The main reason, is that with a smaller number, your trainer still has the ability to effectively coach you in these movements to ensure proper form and safety. Further , you will also have the opportunity to learn movements/exercises that you normally would avoid on your own.

5. Coaching: Nothing beats 1 on 1 training for true customization of programming as well as the focus solely being on you . However, personal trainers have the ability (through smaller group sizes) to make adjustments to programming to cater to your unique orthopedic or health needs. Many exercises in our Flow Functional program have alternatives that allow most training sessions to be appropriate for all ages and abilities. Small group training is as much about instruction and education as it is about “getting a great workout”. 

Whatever reason makes the most sense to you, small group training serves as a great “marriage” between the programming, variety, and attention you find with a personal trainer and the cost savings and team atmosphere you will find in most large group exercise classes. Our Flow Functional Team Training program represents just another great option that each member has to exceed their goals and we look forward to helping you in the New Years and for many years to come! 

Now that the Seattle gloom has finally settled in and made its presence felt, I thought it would be a good idea to have some fun and laugh a little with Flow Fitness’ 9 favorite gym memes (Top 10 is just too mainstream). The take-home message for many of these memes is to never be THAT person (unless it’s the Hulk … Always be the Hulk. Enjoy!

9. Resolutions Memes

Yup, it’s that time of year again where people’s top priority is to gain, lose, tone, chisel, bulk and tighten. Gym usage will soar to new heights, as lines for the treadmill will look like opening night for a Seahawks game. Many gym regulars use this time to take a break from the gym, as many can’t deal with the increased crowd of “newbies” trying to jumpstart their fitness routine. This frustration only lasts for a moment – within 30 days of reaching max capacity, the dust settles and things turn back to normal. New Year’s goals become a distant memory and, sadly, many resort back to their “regular” routine of inactivity.  For those of you who are sufferers from the “resolution blues,” think about enlisting the services of a certified personal trainer who can hold you accountable, help you set up realistic goals and develop a custom program that fits you like a glove!

8. The Pre-Workout Meme

Pre-workouts are exactly what the name entails, something you take prior to your workout to enhance your performance. Most pre-workouts contain various amounts of caffeine that can range from one to four cups of coffee, carbohydrates (which serves as your primary fuel source while training) and, in some cases, branched-chain amino acids (which aid in muscle recovery and repair).  This perfect storm of ingredients has left people feeling superhuman once it “kicks in,” which generally takes 20 to 30 minutes after consumption. 

7. Protein Obsessed Meme

When it comes to post-workout nutrition, nothing beats good ol’ fashioned protein. This especially holds true for those trying to put on lean-muscle mass. When consuming protein, it is best to consume from lean sources, such as chicken, fish and very lean red meat (such as bison or filet mignon). It is recommended that you consume between 0.4 to 0.9 grams of protein per pound of body weight (depending on your activity levels and training goals). Eating your first-born is discouraged and illegal, so don’t do it.

6. Chicken Leg Meme

While lower-body mass (including glutes) should account for much of your total lean muscle mass, many people get consumed with the showcase muscles of the chest, arms, and abs and train their legs as an afterthought.  This gym sin leaves the guilty party looking like an upside-down pyramid, as pencil-thin legs fight to keep their giant torso moving forward. As a rule of thumb, you should have 2 days dedicated to your lower body and stimulate it with heavy weights, compound movements (squats and deadlifts) and volume.  The good news is that you are still jacked and intimidating, so most people will only laugh at you behind your back.  Of importance: This looks just as ridiculous on women as it does for men.

5. The After-Leg Day Meme

Avid gym rats who don’t subscribe to meme No. 6 always appreciate a good leg workout. They also appreciate the pain, soreness, inability to sit on the toilet or the ability to do most tasks with any grace or beauty (this includes walking) for several days. Very rarely when we see somebody walking funny as they leave or enter the gym do we immediately show concern for a potential injury. We simply give them a nod and acknowledge that another leg day is in the books. Though we appreciate a grueling training session, it is important after any workout, to give the body at least 24 hours to recover and to avoid doing similar body parts on consecutive days. More is not always better; better is better!

4. The Swole-Mate Meme

Nothing is better than having a “mate” pressing, sprinting, grunting and sweating buckets right next to you during your workout. Bonus points are given if this person is your girlfriend, boyfriend, husband or wife.  It serves as an amazing motivator and it holds you accountable for your success or failure.  When looking for your perfect training partner, make sure you have similar goals and interest in the gym. If your potential partner’s definition of working out is 20 minutes on the recumbent bike while playing solitaire and yours is 10 500-meter rows for time, then I suggest you keep looking. 

3. Curling in the Squat Rack

This meme needs no explanation. Don’t ever do it, and if you are thinking about it, erase it from your mind immediately! It’s just plain wrong!

2. Messy Lifter Meme

This is a down-right mutual respect thing. Nothing is more frustrating for gym-goers than to come across misplaced gym equipment – or just a messy gym in general. It’s just like your mom used to say when you were a little kid, “Put things back where you found them.” Now come back to reality, realize that you are no longer a kid and that your mom will not be picking up after your workout.

1. Judgemental Gym Goer

I’ll end on a rather serious note with this final meme, as this is the culture we are trying to rid the world of. There is no room for bullying, body-shaming (this includes the chicken-leg people) or criticism of anybody. This is especially true if they are taking the steps to improve themselves (in any way that makes him or her happy). The gym can be an extremely intimidating place for most people, and it is our job to welcome each person into the fitness community with open arms and with a willingness to help and support them during their journey. If you think you are better than somebody else because you have 6-pack abs or chiseled calves, you have missed a great opportunity to inspire and empower others to create the strongest version of themselves. Like Spiderman learned early on in his journey of superpowerdom: “With great power, comes great responsibility”. Use your powers for good and aggressively spread the enthusiasm you have about fitness to others. You never know whose life you may change.

Thanksgiving: It’s the time of year to celebrate what we’re thankful for.  However, we don’t have to relegate our gratitude to one day a year.  Developing an “attitude of gratitude” in your everyday is one of the simplest ways to improve your satisfaction with life. The benefits of a regular gratitude practice are nearly endless, but here are five to consider:

1)  Gratitude improves your health. Grateful people experience fewer aches and pains and report feeling healthier than other people.  They exercise more often and are more likely to attend regular check ups with their doctors (which can contribute to longevity).  In addition, gratitude reduces many toxic emotions, ranging from envy, comparison and resentment, to frustration and regret.  It’s not surprising, then, that being grateful increases happiness and reduces depression.

2)  A regular gratitude practice improves your ability to cope. Learning to see the good in your life even when hard times come is a powerful coping strategy.

3)  Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend a few minutes before bed jotting down a few grateful sentiments and you may fall asleep easier, along with sleeping better and longer.

4)  Gratitude makes you a more effective manager.  Whether you’re managing a team at work or at home, gratitude can improve your ability to lead.  Effective management requires many skills. While criticism and judgement come all too easily for most, the ability to express gratitude and praise is often lacking.  Timely, sincere, specific praise is often a more powerful method of influencing change than criticism.  Expressions of gratitude can be highly motivating, while criticism can be de-motivating.  Cultivate an attitude of gratitude and see what you can do.

5)  Gratitude feels good – surprise, surprise – gratitude simply feels good, and when you feel good you’re more likely to do a whole host of other things.  

Not sure where to start your gratitude practice?  Here are a couple of ideas:

Say thanks. Send a text. Write an email or compose a hand-written letter.  Best of all: Say it face-to-face. Tell someone “thank you” from the heart today and see how good it makes you feel.

Keep a gratitude journal.  Every evening before bed, jot down three to five things that you are grateful for. They can be big things or simple ones – the key is that they’re different every day.  

Go forth, and be grateful.