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The Flostate

Movement that Matters

Alice Halvorson

5 Nutrition Swaps to Make Today

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Upgrade your nutrition with a few simple food and beverage swaps. And can we forget about calories for a second? Strategic swaps can dramatically boost fiber, protein, and micronutrients with minimal effort — no tracking required.

1. Swap regular soda for a probiotic or prebiotic soda

This one’s a game-changer. These newer “healthy” sodas typically have around 30 calories, ~5 grams of fiber, and gut-friendly probiotics and prebiotics (fiber) — and they actually taste good. If only we had invented them ourselves. Brands like Poppi, Bloom or Olipop are easily found at a story near you.

2. Upgrade your bread

Don’t be afraid of bread. Including it in your diet can make meals more satisfying, reduce feelings of deprivation, and increase intake of fiber, whole grains, protein, and key vitamins. Many brands are true nutritional rockstars, offering up to 10 grams of protein and 5 grams of fiber per serving. Those are champion stats. Brands such as Dave’s Killer Bread or Ezekiel 4:9 Organic Bread are good choices. 

3. Use a protein shake as your cereal “milk”

Cereal often gets a bad rap, but here’s the upgrade: shake protein powder with milk and pour it over your cereal. Instantly, you’ve transformed a traditionally carb-heavy bowl into a balanced, protein-rich meal — with a side of childhood nostalgia.

4. Swap iceberg lettuce for spring mix

The deeper the color and stronger the flavor of your greens, the more nutrient-dense they tend to be. Iceberg lettuce tastes like water… because it mostly is. Experiment with spring mix, romaine, arugula, or spinach to boost vitamins and minerals without changing much else.

5. Plan for “dessert” — strategically

Yes, dessert can stay — just swap the base. Instead of ice cream, cookies, or cake, start with Greek yogurt and make it delicious: add berries, flavored protein powder, granola, or a drizzle of nut butter. You’ll feel satisfied and find it much easier to hit your protein goals.

Questions? Email us at info@theflostate.com

Seasonal Stress? Here Are 6 Ways to Beat the Holiday Slump.

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The holiday season is supposed to feel joyful, cozy, and magical—but let’s be honest: it often feels overwhelming, overbooked, and overstimulating instead. Between endless to-do lists, social commitments, family dynamics, and the pressure to “make it perfect,” it’s easy to slide into a holiday slump before you even realize it.

The good news? With a few intentional choices, you can shift the season from draining to fulfilling. Here are six ways to beat seasonal stress and rediscover joy this year.

1) Embrace What You Love. Lose What You Don’t.

Somewhere along the way, the holidays become a competition for who can check off the longest list of festive tasks: the perfectly decorated house, the curated family photos, the themed events, the color-coordinated wrapping paper, the marathon baking sessions, the entire holiday movie line up… But the truth? You don’t have to do any of that unless it actually adds joy to your life.

Ask yourself:

  • What makes the holidays feel meaningful for you?
  • Which traditions fill you up?
  • What tasks drain you?

Maybe it’s baking your favorite cookie—not every recipe on Pinterest. Maybe it’s reading a book by the fire instead of rushing from event to event. Do more of what you love and release the rest. Joy comes from presence, not performance.

2) Find Joy in Community

The holidays tend to be socially packed, but not always with the people who matter most to us. Extended family gatherings, work parties, school events, and neighborhood obligations can fill the calendar fast.

Amid all of this, carve out time for the people who actually fuel your soul:

  • Meet a friend for coffee
  • FaceTime while wrapping presents
  • Attend a fitness class together
  • Run holiday errands side-by-side

These “fill your cup” moments don’t have to be big or elaborate. Prioritizing true connection (even in small doses) can make the season feel grounding rather than exhausting.

3) Get Outside for Sunlight and Fresh Air

Short, dark days can take a toll on your mood, energy, and motivation. One of the simplest (and most overlooked) ways to support your well-being during the winter months is to get outside—even briefly.

Just 10–20 minutes can help:

  • Regulate your circadian rhythm (hello, better sleep)
  • Boost serotonin and energy
  • Clear mental fog
  • Reduce stress and irritability

Bundle up for a quick morning walk, step outside on your lunch break, or take an evening stroll to enjoy the lights in your neighborhood. The goal isn’t perfection—it’s exposure. A little natural light and fresh air goes a long way.

4) Keep Your Body Moving (Even in Small Ways)

When life gets busy, movement is often the first thing to get pushed aside—but this is exactly when we need it the most. Exercise helps regulate stress hormones, boosts mood, improves sleep, and creates a sense of stability when everything else feels chaotic.

And it doesn’t have to be long or complicated:

Think of movement as a gift to your future self—not another item on your to-do list.

5) Protect Your Peace With Clear Boundaries

One of the biggest sources of holiday stress? Saying yes when you really want to say no. This year, give yourself permission to set boundaries that honor your mental and emotional well-being. That might look like:

  • Limiting how many events you attend
  • Doing a quick drop-in instead of staying for hours
  • Making the gift-giving process simpler
  • Saving white space on your calendar for rest

Your time and energy are not unlimited. Protecting your peace is not selfish—it’s wise.

6) Slow Down and Savor the Moments

It’s easy to rush through December trying to “get everything done” and miss the magic in front of you. Build in tiny pockets of slow-down throughout your days.

Try these things:

  • Making your morning coffee without multitasking
  • Sitting by the tree lights for five quiet minutes
  • Enjoying a winter walk without your phone
  • Saying no to rushing, whenever possible

These small, mindful pauses anchor the season in meaning rather than motion.

This Year, Choose Joy Over Pressure

Beating holiday stress doesn’t require a complete lifestyle overhaul—just intentional choices that honor what matters most. Identify what fills you up, prioritize connection, move your body, get outside, set boundaries, and slow down.

Here’s to a season filled with intention, warmth, and a whole lot of joy!

www.theflostate.com

What the Queen of Core Wants You to Know About Ab Training

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They call me the Queen of Core — not because I wear a crown to class (though that would be fun!) — but because I’ve spent the last 13 years teaching people that your core isn’t just about abs. It’s about how you move, breathe, and feel every single day.

As someone who teaches nearly every core class for Flostate, I’ve seen firsthand how transformative a strong midsection can be — for your workouts and your everyday life. Whether you’re chasing kids, lifting groceries, or pushing yourself in the gym, your core is the foundation that holds it all together.

Here’s what I want everyone to know about core training — straight from the Queen herself. 👑

1. Training your core is non-negotiable.

A strong core provides stability for your hips, protects your back, and helps you maintain good posture and balance. It supports you in every move you make — from getting out of bed to picking up your dog to running a 5K.

When your core is strong, you move better, feel better, and live better. It’s one of the best forms of self-care you can give your body.

2. You’ll breathe better.

Your core muscles don’t just stabilize you. They also play a major role in how you breathe. A strong core supports your diaphragm and helps your respiratory muscles work more efficiently, improving your breathing mechanics and posture.

Translation? You’ll feel more centered and calm during workouts, and even just walking around in daily life.

3. You’ll be more powerful.

Every movement starts from your center. Your core is the power bridge that transfers energy between your upper and lower body.

Try swinging a bat, jumping, or squatting heavy without engaging your core — it doesn’t work! A stable core allows you to produce more force, move with control, and perform better in any activity — from sports to strength training to carrying all the grocery bags in one trip.

4. You may look leaner (but it goes beyond aesthetics).

Yes, training your core can create a “drawing in” effect that helps you look leaner — improved muscle tone, posture, and alignment all work together to create that appearance. But the best part? It’s not just about looks.

A stronger core can help you feel more confident in your body, reduce discomfort, and move with ease…which is way more satisfying than any six-pack could ever be.

5. It’s more than crunches.

Your core is made up of over 30 muscles that wrap around your midsection like a natural corset — including your deep stabilizers, obliques, and back muscles.

True core training means working in every direction: flexion, extension, rotation, and anti-rotation. It’s about improving function and control — not just doing endless crunches. When you train movement, not just muscles, your whole body benefits.

After 13 years of teaching core classes, I can tell you the magic happens when people stop chasing flat abs and start training for strength and stability. That’s when everything changes.

6. Core training builds confidence.

There’s something powerful about feeling strong from the center out. A solid core changes how you stand, move, and carry yourself — and that strength translates into every part of your life.

Ready to strengthen your core (and your confidence)?

Join me for a Flostate Core class on-demand and learn how to build strength from the inside out. Whether you’re new to core training or already love it, you’ll move better, breathe deeper, and feel stronger than ever. New to Flostate? Try our 14-day free trial to get going!

See you on the mat,
Alice 💪👑
The Queen of Core

4 Yoga Poses to Improve Shoulder Mobility using Blocks

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Unlock strength, ease, and freedom in your upper body

Tight shoulders can sneak into our lives from all angles—long hours at a desk, heavy lifting, stress, or even poor posture. The result? Discomfort, limited range of motion, and tension that can ripple into the neck and back.

Fortunately, your yoga mat offers more than just a reset—it’s a place to rebuild mobility and restore ease. These four poses, each enhanced with yoga blocks, are designed to open the chest, create space in the shoulder joints, and gently stretch surrounding muscle groups.

Let’s break them down.

Fish Pose (Supported Matsyasana)

Opens the chest, shoulders, and throat

Using blocks under your upper back and head, supported fish pose is a powerful heart opener that gently draws the shoulders back and down. It reverses the effects of forward hunching (hello, laptops and phones) and promotes better posture by creating space across the collarbones.

How to do it:

  • Place one block at medium or low height under your upper back (right below your shoulder blades).
  • Place a second block (lower height) under your head.
  • Allow your arms to rest out wide, palms facing up.
  • Breathe deeply and soften into the support.

Pro tip: If you feel compression in your lower back, adjust the height of the block under your spine or bend your knees.

Thread the Needle (with Block Support)

Releases tension in the upper back, shoulders, and neck

This gentle twist targets the posterior shoulder (especially the rotator cuff and rhomboids), encouraging both flexibility and circulation. Using a block supports your head or arm, allowing the pose to be more restorative and less about force.

How to do it:

  • Begin in tabletop.
  • Slide your right arm underneath your left, palm facing up, resting your right shoulder and ear on a block for support.
  • Reach your left arm forward or wrap it behind your back.
  • Hold and breathe, then switch sides.

Pro tip: Focus on relaxing the muscles between your shoulder blades and letting gravity assist the stretch.

Camel Pose (Ustrasana) with Blocks

Opens the chest, shoulders, and hip flexors

Camel pose is a deep heart opener—but it can feel intense without proper support. Adding blocks brings the ground closer to you, offering stability and encouraging safer alignment while you work into shoulder extension.

How to do it:

  • Come to a kneeling position.
  • Place two blocks behind you at your ankles (choose a height that’s reachable).
  • Place your hands on the blocks as you lift your chest and press your hips forward.
  • Draw your shoulder blades together as you gently lean back.

Pro tip: Keep your chin tucked slightly if your neck feels strained, or lift the gaze if your spine allows it.

Extended Child’s Pose (Supported Balasana)

Lengthens the spine and stretches the shoulders

When held with intention, extended child’s pose becomes a beautiful shoulder opener. Adding blocks under the forearms allows the arms to elevate slightly, intensifying the stretch through the armpits and upper back while encouraging the chest to melt down.

How to do it:

  • Start in a kneeling position with big toes touching, knees wide.
  • Place your forearms on blocks as you extend your arms forward.
  • Let your chest soften toward the mat.
  • Breathe slowly, relaxing your shoulders away from your ears.

Pro tip: Add a folded blanket under your hips or chest if you want extra support or need to modify the depth of the pose.

Why Shoulder Mobility Matters

Strong and mobile shoulders are essential for almost everything—lifting, reaching, even breathing more efficiently. But it’s not just about flexibility; it’s about creating functional range of motion supported by breath, control, and awareness.

Yoga blocks are your allies here. They help you customize depth, reduce strain, and access postures in a way that serves your unique body—making each pose more sustainable and effective.

Questions? Email us at info@theflostate.com

Why It’s Fun to Do a Road Race (Even If You Don’t Feel Ready)

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You’ve seen the race flyers. Maybe you’ve even clicked through to the event page once or twice. You’re tempted to sign up—but then that little voice pipes up:

“I’m not in shape. I haven’t trained. I don’t want to be the last one out there.”

Here’s the truth: You don’t have to feel ready to have an amazing time at a road race. In fact, some of the most fun, inspiring, and unforgettable race day moments happen for the people who just show up anyway.

Whether you walk, jog, run, or do a little bit of everything—racing is about more than the finish line. It’s about connection, energy, and stepping out of your comfort zone in the best possible way.

Here’s why it’s worth it—even if you don’t feel “race ready”:

1. The Energy is Electric

There’s something special about being surrounded by people moving toward the same goal. Music is pumping, volunteers are cheering, high-fives are flying—it’s hard not to catch the buzz. Whether you’re there with friends or flying solo, the energy of race day is uplifting and contagious.

2. You Don’t Have to Race to Participate

This isn’t about beating a clock or proving anything. Many people walk the entire 5K. Some stop for selfies. Some show up in costumes! The beauty of races like the Live Brave 5K is that they welcome everyone. You set your pace. You run your race.

3. You Might Surprise Yourself

One of the most empowering moments is realizing you’re doing something you once doubted. Whether it’s your first mile or your 500th, finishing a race (even slowly) feels so good. That finish line moment? Instant confidence boost. Bonus: it also makes for a great photo.

4. It’s Fun With Friends (or Friendly Strangers)

Bring your bestie, your neighbor, your coworkers, or come solo and soak in the camaraderie. Road races are filled with strangers who feel like teammates. You’ll laugh, encourage each other, and maybe even make a new friend.

5. You’ll Walk Away With Swag—and a Story

T-shirts, medals, team gear…sure, those are fun. But what you really walk away with is a sense of pride and the story that you showed up. That you did something bold and brave (even when you weren’t sure you could). That’s worth celebrating.

So… Should You Sign Up?

If you’ve been on the fence about registering for a race—take this as your sign. You don’t need to train for weeks. You don’t need to be fast. You don’t even need to run. All you need is the courage to show up and enjoy the ride.

And hey, if you’re looking for a supportive, high-energy, purpose-driven event to start with… we happen to know a good one. 😉

👉 Join us for the Live Brave 5K and 1 Mile on August 9th and participate with the Flostate Team! Live Brave benefits eating disorder awareness, prevention and recovery initiatives and was founded by Flostate Co-Owner, Alice Halvorson.

Register here. Select “yes” to join a team and choose “Flostate Fitness” from the dropdown list of teams.

Because showing up as you are is more than enough. And once you cross that finish line—you’ll be so glad you did.

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The Flostate | PO Box 251155, Woodbury, MN 55125 | info@theflostate.com | 651-412-1778