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The Flostate

Movement that Matters

Alice Halvorson

A Case for On-Demand Workouts

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5 Reasons You Should Consider Taking Your Workout Digital with Flostate

Let’s be honest: getting to the gym isn’t always the hardest part of working out. Sometimes it’s finding the time, battling the weather, packing a gym bag, or convincing yourself to leave the house in the first place.

That’s where on-demand fitness shines.

At Flostate, we believe the best workout is the one you’ll actually do. Whether you love the gym, enjoy running outdoors, or prefer your living room, movement should fit into your life. 

Here are five reasons you might want to consider taking your workouts digital.

1. Never Worry About the Weather Again

If you live in the Midwest (or honestly, just about anywhere these days), the forecast feels like it’s having an identity crisis.

One day it’s 95 degrees with enough humidity to swim through the air. The next, it’s pouring rain. Before you know it, you’re navigating snow, ice, or wind that can make traveling to the gym a giant pain.

When your workout lives online, Mother Nature doesn’t get a vote.

Your “gym” is always the perfect temperature, your workout is never canceled, and you don’t have to scrape your windshield just to squeeze in a sweat session.

2. Maximum Flexibility (Because Life Happens)

Imagine never having to commute to the gym again.That’s extra time in your day for coffee, family, work…or sleeping an extra 20 minutes.One of the biggest advantages of on-demand fitness is that it works around your schedule instead of asking you to rearrange your life.

Need to answer the phone or the dog needs to go outside? Press pause.

Whether you have 15 minutes or an hour, your workout is ready whenever you are.

3. Save Money Without Sacrificing Movement

Traditional gym memberships can add up quickly, especially when you factor in enrollment fees, childcare, gas, or specialty studio memberships.On-demand fitness memberships are often a fraction of the cost while still giving you access to hundreds of workouts. Sure, you may not have rows of treadmills or every piece of equipment imaginable. But here’s the thing: you probably don’t need them.

A few dumbbells, a resistance band, and a mat can take you surprisingly far. And the money you save can go toward building a simple home gym over time – or toward literally anything else that brings you joy.

4. Your Workout. Your Rules.

There is something incredibly freeing about exercising in your own space. No worrying if someone is watching or if you’re doing the move exactly right. (Modify to your heart’s content!) And there is no comparing yourself to the person next to you! At home, you can show up exactly as you are, because the goal isn’t to impress anyone – it’s simply to move your body.

5. Explore More Variety Without the Commitment

Ever wanted to try yoga? Curious about strength training? Thinking about foam rolling, mobility, strength, or core workouts? With on-demand fitness, you can sample just about everything. If you love it, you just found your new favorite class & format. If it’s not your thing, you can click out and try something else. There’s no pressure to commit to a specific studio, instructor, or class style before you even know if you enjoy it.

At Flostate, our library includes everything from strength and HIIT to yoga, mobility, stretching, foam rolling, and quick workouts for busy days – so you can find what feels good for your body and your schedule.

The Bottom Line

When your workout is available anytime, anywhere, it’s easier to stay consistent, and consistency is what creates lasting results.

Whether you’re squeezing in a 20-minute strength session before work, rolling out your yoga mat after the kids go to bed, or fitting in a quick mobility class between meetings, every workout counts.

At Flostate, we’re here to make fitness fit your life!

Ready to see if on-demand fitness is right for you? Explore Flostate’s library of strength, yoga, mobility, HIIT, core, and recovery workouts—available anytime, anywhere. Your next workout is only a click away.

Why Following a Workout Plan Changes Everything

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One of the biggest barriers to consistency isn’t motivation — it’s decision fatigue. When you don’t have a plan, every day starts with the same questions: What should I do? How long? Strength or yoga? Do I even have time? That mental load makes it much easier to skip altogether. When the plan is already set for you, the schedule is clear — you simply show up. No overthinking required. 

A structured plan also builds discipline. When you’ve committed to specific days and times, workouts become part of your routine rather than a daily negotiation. Those “maybe not today” thoughts lose their power because the decision has already been made. You’re not relying on motivation — you’re relying on consistency. 

Another major benefit? Balance. Flōstate’s programs, challenges, and weekly workouts are intentionally curated to include a mix of strength, yoga, mobility, and core. This prevents the common trap of gravitating toward only your favorites (like always choosing yoga or only doing strength) and ensures your body is supported in a well-rounded, effective way.

With a balanced and progressive plan, results follow. You’re building strength, improving mobility, and increasing endurance in a purposeful sequence rather than random workouts that may not move you forward.

Finally, a plan creates built-in accountability. When you’re following a schedule — especially in a challenge setting — you feel responsible to show up and stay on track. You’re not doing it alone; you’re supported by Flōstate coaches and a community working toward the same goal.

This is exactly why our Spring Livestream Challenge is so powerful. (And our other programs and challenges, for that matter.) Your workouts are automatically scheduled, the variety is built in, and all you need to do is commit and press play. Sign up today!! 

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

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