• Skip to primary navigation
  • Skip to main content

Learn more about our 14 day free trial!

The Flostate

The Flostate

Movement that Matters

  • Login
  • Classes
    • Livestream Schedule
    • In Person Classes
    • On Demand Library
    • Try A Free Class
  • Programs
  • Events & Challenges
  • Pricing
    • 14-Day Free Trial
    • Membership Benefits
    • Pricing
  • Blog
  • Our Partners
  • About
    • About Flostate
    • Schedule free consult
    • FAQs
    • Contact
    • Meet Our Team
  • Gift Cards
  • Show Search
Hide Search

Strength

Strategic Aging: Protein, Strength Training & the Perils of Sugar

Rachel Larson · June 30, 2025 ·

We used to think aging was just about slowing down. Now, we know better. Aging well is strategic. It’s about knowing what your body needs most in this season of life—and making small, sustainable shifts that support your energy, strength, and overall wellbeing.

Three of the most powerful levers you can pull?
Protein. Strength Training. And saying “no thanks” to excess sugar.

Here’s why these matter more than ever—and how to start applying them today.


1. Protein: Fuel for Muscle, Bone & Brain

As we age, we naturally lose muscle mass—a process called sarcopenia. But this isn’t inevitable. With enough quality protein and strength-based movement, we can slow or even reverse that loss.

Why protein matters now:

  • Supports muscle repair and lean tissue maintenance
  • Aids in bone health and density
  • Helps manage hunger and blood sugar
  • Supports brain function and energy levels

💡 What to do:
Aim for 20–30g of protein per meal, especially at breakfast (which is often the most overlooked). Include lean meats, eggs, Greek yogurt, cottage cheese, legumes, or plant-based protein powders.


2. Strength Training: Your Anti-Aging Superpower

Forget the myth that cardio is king. While walking and movement are vital, strength training is what truly keeps you capable, mobile, and independent as you age.

Benefits of strength training after 40:

  • Improves balance, posture, and bone density
  • Preserves muscle and joint health
  • Enhances metabolism and insulin sensitivity
  • Boosts confidence, energy, and resilience

💪 At Flostate, our mindful strength classes are designed for longevity—not extremes. Whether you’re new to lifting weights or returning after time away, we make it approachable, safe, and effective.

🗓️ Check out our strength classes at https://theflostate.com/on-demand/


3. Sugar: The Quiet Saboteur

We all know sugar isn’t great for us—but its effects go beyond weight. Excess sugar can fuel inflammation, accelerate aging, and mess with hormones, brain health, and mood.

Too much sugar can:

  • Disrupt sleep and energy
  • Trigger joint pain and inflammation
  • Increase risk of type 2 diabetes and cognitive decline
  • Decrease skin elasticity and collagen production

🍬 What to do:
You don’t need to cut it all out—but try to limit added sugars, especially in processed foods, sweetened yogurts, and beverages. Focus on whole, satisfying meals that stabilize your blood sugar.


Start Where You Are. Build from There.

There’s no one-size-fits-all approach to aging well—but strategy matters. Small shifts in how you eat and move can lead to more energy, less pain, better sleep, and a greater sense of control over your health.

You’re not too late. You’re not behind. This is your time to move with purpose and support your body in a way that actually works.

🌿 Want help getting started? Join us for a class or reach out—we’re here to help you feel stronger, steadier, and more at home in your body.

📬 Let’s connect. Email us at info@theflostate.com
🧘‍♀️ Explore classes at https://theflostate.com/on-demand/

How Evening Movement Can Transform Your Sleep

Rachel Larson · June 11, 2025 ·

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:

  • Yoga Restore & Foam Roll: Lower Body 
  • Yoga Restore: Upper Body Myofascial Release
  • Intensive Stretch & Foam Roll: Chest & Legs

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

Rachel Larson · June 2, 2025 ·

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)

  • Running Goals?
    Work with Coach Burkart at Brave Chicken Running.
    Mention Flostate Yoga and Fitness for 20% off your first package!

Ready to Move Better, Live Better?

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

  • Try before you commit with a 14-day free trial
  • Don’t want to add a credit card? Try one full day of unlimited class access and try as many workouts as you want.
  • Restore, Strength, Flow, and more. 

5 Reasons You Need To Strength Train Today

Rachel Larson · November 4, 2024 ·

Strength training benefits go beyond the mirror muscles and how we look. Building strength increases our mental acuity, helps to balance our emotions and mental state, promotes healthier food choices, acts as a natural pain reliever, and builds resilience and overall confidence. 

Strength Training Improves Mental Acuity: Want to think better? Move more. 

There is a misconception that we don’t have time to exercise and in the process, our productivity and ability to accomplish tasks and “find our flow” diminishes. 

Fact: When we exercise, BDNF (brain derived neurotrophic factor) increases leading to improvement in mental processing, creativity and productivity. This means that you will get more done in less time, with more creativity, and feel better about the work that you accomplished. 

This can feel like an impossible task and a tough corner to turn especially when feeling stressed and overwhelmed. But if you take the plunge and do it, you will feel the shift in your mind and body. Perhaps there is an unhealthy habit you can stop doing to free up some time for exercise. Binge watching Netflix perhaps?

Strength Training and Exercise Helps to Balance Emotions and Mental State: Move more, feel better. 

Did you know that exercise had been proven to be equally as effective as antidepressants? We are not saying that you should drop your meds and rely solely on exercise, but imagine how amazing you will feel if you really devoted some time to working out?

Feeling overwhelmed, stressed, anxious or depressed? Get in a solid sweaty workout that challenges you physically and you will feel the weight of the world lighten a bit. The impossible becomes possible and we feel more in control of our lives again. It’s pretty powerful stuff.

Working Out Improves Food Choices: Want to eat better? Start working out.

When we feel better we naturally want to eat better too. After a solid workout, your body and mind are more centered. When we are less stressed and reactive we are less vulnerable to making poor food choices. You are more likely to make a healthier food choice. For instance, a protein and antioxidant rich fresh smoothie sounds more appetizing than a donut after a good sweat session. 

Exercise Acts as a Natural Painkiller: Skip the Advil – workout instead!

We often associate muscle soreness and pain with exercise  – and it’s true that we can feel “sore” after a good workout. But, the natural painkiller I’m talking about is more systemic. Workouts boost your endorphins, causing your entire body to feel less pain and prompts overall feelings of wellbeing. News flash: Sitting around actually makes us hurt. And the more we sit, the more we hurt. The more we hurt, the less likely we are to exercise. So stop sitting around! Get up and move. A general rule of thumb is to never let more than 72 hours pass between workouts. After 72 hours we more easily fall off track and “forget” how good exercise feels.

Workout Habits Build Resilience and Confidence: I move because I can. I can because I move.

Movement and exercise – especially when we push ourselves to do hard things – builds mental resilience and confidence. Studies support that regular exercises are more resilient to acute stress and handle it with a more positive attitude. It is the more positive/less negative response to the stressor that helps protect us from chronic disease. Think diabetes, obesity, depression, heart disease. Our response to stress and life in general is what forms our lifestyle and habits. Our lifestyle and habits put us on a path to chronic disease or to a more vibrant disease free life. Exercise increases our resilience to these stressful events that could otherwise take us off course. Consistent exercise habits keep us physically and mentally stronger. 

In summary, we were designed to move, to expend calories, to do hard things. So let’s do them and get on track or stay on track to the good life of vibrancy and possibility. Think about your lifestyle and habits. Where does healthy eating and exercise land on your priority list? If it’s not in your top 5, it’s time to rearrange your priorities. Think of strength training and exercise as the firm foundation of your mental and physical wellbeing. With a strong foundation under your feet, you can stretch to higher targets, maintain your health and be a positive influence to those around you. So, pick up those weights and let’s get moving.

Glute exercises to relieve low back pain

Rachel Larson · August 3, 2023 ·

The Link Between Low Back Pain and Your Glutes

Why low back pain?

Low back pain plagues 80% of Americans at some point in their lives and can originate from a variety of factors and conditions. Today’s focus is on glute activation to help relieve low back pain.

How your glutes play a role in low back pain

Your gluteal muscles are meant to work synergistically with other muscles to stabilize your femurs when you stand, extend and externally rotate your hips.  Sometimes these “other muscles” can take over and lead to weakened and/or shortened glutes.  This imbalance of strength and muscle activation can lead to low back pain.  This pain happens when the low back becomes overly mobile as a result of the glutes not properly stabilizing the femur. For instance, when you are walking or running, the femur can internally rotate, causing a drop in the pelvis (Trendelenburg gait) which pulls on the lumbar spine.

3 Quick Ways to Assess Your Glute Function  

How do you know if your glutes are firing adequately?  Try these three assessments for clues.  Grab a friend or family member to watch you move and help you see subtle clues more clearly. Better yet, sign up for your full Virtual Assessment with Curated Class Prescription. See the end of the article for details.*  

  1. Posture alignment test: Take off your shoes. Stand sideways with your feet together. Bend your arms and put your wrist on the side of your high hip bone (Iliac crest). Lay your hand flat and fingers straight down the side of your thigh. Note where your longest finger lines up. It should be at the level of your greater trochanter- the bump on the side of your upper thigh. Now look to see where that bone is lining up with your outer ankle bone- your lateral malleolus. With optimal posture, those bony landmarks should line up.  If your greater trochanter is in front of your lateral malleolus (your lateral ankle bone) you may have weaker or shortened glutes.
  1. Do some squats and see what happens to your knees:  With shoes off, widen your feet to hip width apart. Reach your hands directly in front of your shoulders with elbows straight.  Sit back into a squat and watch what your knees do.  Did they rotate out or inward? This can be subtle, so watch carefully.  And, try to not overly control your movement to make your knees stay straight.  We are trying to understand what your body does when you are not thinking about your movement.  If your knees move inward, you may have weaker or shorter glutes.
    ‍
  2. Try a single leg squat:  With shoes off, place your hands on your hips and lift one foot off the ground and bring the knee to hip height.  Watching the knee of the leg you are standing on carefully, try to squat down a little.  This is going to be a small range of motion compared to your regular squats and that is okay.  

Again, watch what your knee does.  Did it rotate out or inward? This can be subtle, so watch carefully.  And, try to not overly control your movement to make your knees stay straight. If your knees move inward, you may have weaker or shorter glutes.

My glutes may be weak or shortened, now what?

Weaker or shortened glutes are not the end of the world, but if you sometimes experience low back pain or want to avoid low back pain, improving your glute strength and function will help. Try to incorporate more lower body strengthening exercises such as squats, lunges or hip thrusts into your routine. Try 2 sets of 12 reps, 3x per week.

  • Page 1
  • Page 2
  • Go to Next Page »

Join us on Social Media!

  • Email
  • Facebook
  • Instagram
  • YouTube

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

The Flostate

Copyright © 2025 Flostate · All Rights Reserved · Log in