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The Flostate

Movement that Matters

Health & Wellness

Mindful Strength: Moving with Purpose in Your 50s, 60s, and Beyond

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If your workouts in your 20 were about sweat and your 30s were about juggling everything, your 50s and 60s might be asking a new question: How do I move to feel strong, capable and energized for the long haul?

You’re not chasing six-packs for personal records anymore. You’re chasing vitality – ease in your joints, confidence in your step and the ability to keep doing what you love for decades to come.

This is where mindful strength comes in.

What is Mindful Strength?

Mindful strength training is about building functional strength – not for performance but for life. It means moving intentionally, listening to your body, and focusing on the muscles and movements that support your daily activities:

  • Lifting groceries with ease
  • Getting up and down from the floor
  • Keeping balance on a walk or hike
  • Feeling steady and strong as you move through your day

It’s strength that feels good and does good – for your bones, your posture, your mood and your future.

Why it matters more than ever after 50

Aging isn’t something to fight, it’s something to move with. But that movement has to be smart. Here’s why strength training is essential in midlife and beyond:

  • Preserves bone density to reduct the risk of fractures
  • Improves balance and coordination to help prevent falls
  • Boosts metabolism and supports joint health
  • Supports independence by keeping everyday tasks easier
  • Lifts mood and combats brain fog with better blood flow and energy

The key? Doing it consistently and doing it in a way the supports your body rather than punishing it.

What Mindful Strength looks like at Flostate

At Flostate Yoga + Fitness, our strength classes are designed with purpose. We’re not shouting over music or pushing people to exhaustion. We’re teaching strength that meets you where you are – whether you are rebuilding after an injury, returning after time away or simply ready to feel stronger and more connected to your body.
Here is what to expect.

  • Functional movements that mimic real-life tasks (like squatting, reaching and carrying)
  • Mindful pacing with plenty of cues, options and breath awareness
  • Balanced workouts that build strength without burnout
  • Supportive coaching that encourages progress without pressure

Ready to Build Strength That Serves You?

We’d love to help you get started. Check out our strength classes (virtual and in-person) and on-demand Daily Lift Program. Find it all right here on our website.

Have questions? Let’s chat. You can sign up for a free 30 minute consultation with Alice or Rachel. We’ll help you find the right fit for your body and your goals. Or email us at info@theflostate.com.

How Evening Movement Can Transform Your Sleep

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Ever crawl into bed exhausted—only to find your brain buzzing, your body tense, and sleep just out of reach?

You’re not alone.

Between hormone shifts, daily demands, and the mental noise we carry from sunrise to sundown, many women in midlife and beyond are tired but wired at night. And when this becomes a pattern, it affects everything: your mood, energy, focus, and long-term health.

Here’s the good news: there’s a surprisingly simple tool that can help you reset your sleep, calm your nervous system, and fall asleep more easily.

It’s not a supplement or screen detox. It’s movement. But not just any movement.

The Right Kind of Movement Before Bed

Gentle, intentional movement in the evening helps tell your body: It’s safe to rest now.

When we slow down with purpose—stretching, breathing deeply, and reconnecting with ourselves—we activate the parasympathetic nervous system (a.k.a. rest and digest mode). This signals the body to release tension and transition into a calmer, sleep-ready state.

The best part? You don’t need to commit to an hour-long routine or leave your house. Even 10–20 minutes of slow movement can make a difference.

What Evening Movement Might Look Like

Here are a few simple practices you can try tonight:

  • Legs-Up-the-Wall Pose – Relieves tired legs and gently calms the body (need image)
  • Seated Forward Fold – Soothes the spine and quiets the mind (need image)
  • Gentle Supine Twists – Releases tension in the lower back (need Image)
  • Box Breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
  • Six-Minute Body Scan – Lay down, breathe slowly, and mentally relax each part of your body, head to toe. Listen to this 6 min guided Yoga Nidra Meditation.

Let it be simple. Let it feel good. Let it be just enough.

Make It a Ritual, Not a Rule

This isn’t about perfection or adding more to your to-do list. It’s about offering your body a small act of care before sleep.

Think of it as an evening exhale—a way to transition from the noise of the day into a quieter, softer space.

Ready to Unwind with Us?

At Flostate Yoga + Fitness, we offer yoga classes with special stretch and release focus areas such as:

These classes can help to downshift your nervous system and support deeper rest. Whether you join in person or from your living room, the goal is the same: to help you reset and feel more like yourself again.

Explore our yoga stretch & restorative offerings here → The Flostate

Have questions? We’d love to help you find the right fit. Contact us at info@theflostate.com 

Here’s to better sleep, calmer nights, and mornings that feel a little lighter.

The Surprising Link Between Barefoot Movement and Better Health

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Did you know that the health of your feet directly impacts your ankles, knees, hips—and even your brain? It’s true. Most of us don’t think about our feet unless they hurt, but they’re the foundation of everything we do.

Let’s Start with a Quick Reality Check:

Take your shoes off and just look at your feet.

  • Are your toes squeezed together or spaced out?
  • Do they point straight forward or angle inward?
  • Does the shape of your foot match the shape of your shoe?

If the answer is no, don’t worry—you’re not alone. Most modern shoes squeeze the toes, weaken foot muscles, and dull the foot’s natural ability to feel and respond to the ground.

This can lead to a cascade of issues: plantar fasciitis, hamstring problems, nerve irritation, overpronation, sciatica, labral tears, and even instability and poor balance.

Strong Feet = A Healthier Brain and Body

Daily walking is one of the simplest, most effective ways to improve your health and extend your health span—your ability to do what you want, when you want, without your body holding you back.

Here’s what the research says:

  • 3,800 steps/day: linked to a 25% lower risk of dementia
  • 9,800 steps/day: cuts dementia risk by 50% (Harvard, JAMA)
  • 10,700 steps/day: reduces risk of type 2 diabetes by 44% (Healthline)
  • 6,000–9,000 steps/day: lowers cardiovascular disease risk by up to 50% (AHA)

Pain and stiffness can make us walk less, which directly reduces our longevity and vitality. That’s why muscle maintenance and joint mobility—including in your feet—are so critical.

Want Healthier Feet? Start Here.

Try this mini foot mobility check-in:

  • Keeping the ball of the foot down, lift just the big toe.
  • Then try lifting all the toes.
  • Now try spreading them apart.

How did it go?

Many of us are shocked to discover we’ve lost basic control of our toes. When I tried this, my right big toe couldn’t lift independently—on the same side where I’ve had hamstring issues. Related? Maybe.

How to Strengthen Your Feet

Start with less shoe time. Let your feet feel the ground. Try walking barefoot in your yard, on the beach, or doing yoga without socks. Choose shoes with:

  • Minimal cushion
  • Wide toe boxes
  • Flexible soles (brands like Vivobarefoot are a great place to start)

Note: If you’re switching to barefoot-style shoes, go slowly! Begin with just ½ to 1 mile and build up gradually to avoid injury.

Easy Toe Strengthening Exercises:

  • Four-Toe Pulldown: Place a thick resistance band under the ball of the foot and pull down with the four smaller toes. Repeat 8 times x 4 sets.
  • Big Toe Pulldown: Same motion, isolating just the big toe.
  • Pinkie Toe Pulldown: Bonus round!

Support Your Mobility Practice

Tight calves, stiff hips, and cranky joints limit your movement and your foot’s ability to function. Complement your footwork with:

  • Yoga Restore + Foam Roller Classes
    Browse our on-demand library for hundreds of classes that support joint mobility, fascia health, and nervous system recovery.

Special offer:
Rent the class “Yoga Restore and Foam Roller: Lower Body” for $0 until June 15.
Use promo code: HAPPYFEET5 (Regular rental cost: $20)

Ready to Move Better, Live Better?

You’re always welcome at Flostate. Join our online and in-person community with flexible options:

Movement with Community: A Positive Combination

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The day our oldest left for college, something shifted. My heart was heavy and so sad.  It was hard to focus on work. Thankfully, our youngest was still home—but two years later, when they left too, the silence in the house became overwhelming. It felt like someone was standing on my chest. It was hard to breathe. It was lonely, and I was struggling.

That year, I knew I had to readjust. I needed to figure out how to live—and more importantly, how to feel like myself again beyond the role of being a mom. What I craved, more than anything, was connection.

One Honest Moment Changed Everything

That connection came when I least expected it. After teaching a Yoga Restore class one day, I shared with the group how I’d been feeling. Vulnerable, a little unsure—but honest.

To my surprise, one of the participants stayed after class and opened up about her own experience. She invited me to join a book club she was part of—filled with kind, uplifting people who had also navigated big life transitions.

That day, I made a new friend. And through that group, I met more. Each connection helped shrink the sense of loss I felt—and reminded me that new chapters can bring new relationships, and even renewed purpose.

We All Crave Connection—Especially Now

As we age, we begin to realize that energy and movement aren’t automatic. They’re things we have to create. We have to seek them out intentionally.

To feel more grounded and energized in this stage of life, two things matter:

  • Physical movement that supports your body and clears your mind
  • Positive connection with others who understand where you are

In other words—we need community. And not just any community. One that’s supportive, real, and aligned with your season of life.

Why Movement With Others Matters

According to author Tom Rath, there are five essential elements of wellbeing:

  • Physical
  • Social
  • Community
  • Financial
  • Career

Three of those—physical, social, and community—are deeply impacted by how and with whom we move.

When you pair mindful movement with shared experience, something powerful happens. You don’t just stretch your muscles—you open space for energy, clarity, and connection to return. And when you feel supported and seen, you’re more likely to stick with habits that support long-term wellbeing.

What Flostate Offers
At Flostate Yoga and Fitness, we create intentional spaces for people to reconnect—with their bodies, their breath, their energy, and with others.

Here’s how we support that connection:

Digital Access for Independent Practice
Practice on your own schedule, wherever you are. Our on-demand library lets you move at your pace, when it works for you.

Livestream Classes for Virtual Togetherness
Join in from home and move with others in real time. It’s a great way to stay connected and consistent.

 In-Person Classes for Real-Time Energy
Feel the momentum of being in the room. Whether it’s yoga, strength, or recovery—you’ll leave feeling more present and recharged. It’s not about chasing fitness. It’s about building momentum, creating space for clarity, and moving in a way that aligns with your life now.

Come As You Are. Leave Recharged.

Our in-person community is growing—and we’d love for you to be part of it. You don’t need to be strong, flexible, or “ready.” You just need to show up. Whether you’re starting something new, getting back into a routine, or simply looking for a place that feels good to be—you’ll find it here.

Explore our class schedule
Reach out—we’d love to connect. info@theflostate.com 

You’ll find good people, great movement, and a little more energy than you came in with.

5 Morning Habits to Boost Energy Naturally After 40

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Feeling groggy in the morning even after a full night’s sleep? You’re not alone. Hormonal changes, stress, and even small lifestyle habits can affect your energy levels—especially after 40.

Here are 5 science-backed morning habits that help you start your day feeling refreshed, not run down.

1. Hydrate Before You Caffeinate

Drinking a full glass of water as soon as you wake up helps rehydrate your brain and body. Add a squeeze of lemon or a pinch of salt for added minerals and a metabolism kickstart.

2. Move Your Body (Even for Just 5 Minutes)

Simple stretching or a light walk gets blood flowing and signals your body to “wake up.” Bonus: it improves mood and focus.Try this 10 minute mobility routine to get your day started. 

3. Get Natural Light First Thing In the Morning

Morning sunlight regulates your internal clock and boosts serotonin. Try stepping outside for 10 minutes or opening all your blinds while you make breakfast.

4. Eat Protein Within 1–2 Hours of Waking

A protein-rich breakfast helps regulate blood sugar, support hormone balance, and reduce afternoon energy crashes. Try a protein shake, hard boiled eggs or plain greek yogurt with berries to start the day.

5. Set an Intention (Not Just a To-Do List)

Instead of jumping into tasks, take 60 seconds to ask yourself: How do I want to feel today? Aligning your actions with that emotion brings clarity and calm. Take a moment to prepare for the day ahead and start out with the right mindset.

Takeaway:
Sometimes it is the little things that add up to something great. Which of these tips will you incorporate into your routine this week? Pick at least one and do it every day for one week. Next week, add one more.

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