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The Flostate

Movement that Matters

Strength

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

7 Nutrition & Exercise Tips That Actually Work for Perimenopause

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If you’re between 40 and 70, chances are you’ve noticed your body changing in ways you didn’t expect—or maybe didn’t sign up for. Perimenopause and menopause can bring more than hot flashes. Think: restless nights, brain fog, mood swings, stubborn weight gain, and energy that just doesn’t feel the same.

Here’s the good news: while these changes are normal, they don’t have to define you. Experts like Dr. Stacy Sims (Next Level) and Dr. Mary Claire Haver (The New Menopause) remind us that this stage of life is a powerful opportunity to reset how we move, eat, and care for ourselves. With a few key strategies, you can feel more vibrant, resilient, and strong than ever.

7 Nutrition & Exercise Tips to Help You Thrive

1. Make Protein Your Friend

As estrogen declines, your body naturally loses muscle at a faster rate—a process called sarcopenia. The best way to fight back is to prioritize protein. Aim for 25–30 grams at each meal, and try to spread it evenly throughout your day. Think eggs for breakfast, salmon or chicken at lunch, and beans, lentils, or tofu at dinner. This not only supports muscle but also helps regulate appetite, energy, and even blood sugar. Pairing protein with strength training makes the benefits even greater.

2. Lift Heavy (For You)

Strength training is the most powerful tool you have in midlife. It protects bone density, improves posture, keeps joints healthy, and even boosts metabolism. You don’t have to lift like a bodybuilder—just challenge your muscles with resistance 2–3 times a week. That might mean squats with dumbbells, push-ups, resistance band rows, or Pilates reformer sessions. The key is progressive overload: adding weight, reps, or resistance over time so your body continues to adapt and grow stronger.

3. Mix Up Your Cardio

Cardio is still important, but the way you do it matters. Long, steady sessions can sometimes leave you feeling drained, especially when hormones are shifting. Instead, try mixing moderate-intensity activities (like brisk walking, cycling, or swimming) with short bursts of higher intensity (like hill sprints or intervals). Research shows this combination supports heart health, preserves brain function, and helps manage weight—without overstressing your system. And the best part? You don’t need long sessions—20–30 minutes is often plenty.

4. Keep Blood Sugar Steady

Shifting hormones can make your body more sensitive to blood sugar swings, which show up as fatigue, irritability, and even more intense hot flashes. Build meals around protein and fiber, then add healthy fats like avocado, nuts, or olive oil. Limit refined carbs and added sugars, but don’t cut out carbs altogether—your body needs them for energy and recovery. Instead, choose complex carbs like quinoa, oats, sweet potatoes, or berries that digest slowly and keep you steady. Even small shifts, like pairing fruit with nuts, can make a big difference.

5. Love Your Gut (and Fiber)

Your gut is home to trillions of bacteria that influence everything from mood to hormone balance. Fiber feeds the good bacteria while also supporting digestion and heart health. Women in midlife should aim for 25–30 grams of fiber daily. The best sources of fiber come from fruits, vegetables and whole grains including leafy greens, beans, chia seeds, apples, brussel spouts, sweet potatoes and raspberries. A diverse, fiber-rich diet also helps regulate estrogen metabolism, which can smooth out symptoms like bloating and mood swings. Probiotic-rich foods like yogurt, kefir, or sauerkraut can give your gut an extra boost, too.

6. Protect Your Sleep

Sleep is often one of the first things to get disrupted in perimenopause, thanks to night sweats, racing thoughts, or shifting hormones. But quality sleep is crucial for hormone regulation, memory, and recovery. Create a calming wind-down routine—stretch, meditate, or read before bed. Keep your room cool and dark, avoid alcohol close to bedtime, and if possible, get outside in natural light during the morning. Strength training and cardio also support deeper sleep, but keep intense workouts earlier in the day. If sleep continues to be elusive, consider magnesium supplementation or gentle nighttime yoga.

7. Hydrate & Replenish

Estrogen plays a role in fluid balance, so hydration needs to shift during this stage of life. Aim for regular water intake throughout the day, and consider adding electrolytes if you sweat heavily or exercise often. Minerals like magnesium, calcium, and vitamin D are especially important now—magnesium supports sleep and mood, calcium and vitamin D protect bones, and together they all help keep muscles and nerves functioning properly. Food sources are great (leafy greens, nuts, dairy, fortified foods), but supplements can help fill the gaps if needed. Even small steps, like starting your day with water and a pinch of sea salt, can make a difference.

This is a New Beginning, Not the End

It’s easy to feel like midlife means slowing down, but that’s far from the truth. With the right tools, this season can be a time of strength, clarity, and self-discovery.

That’s why we’re so excited to invite you to our upcoming Women’s Wellness Workshop: Navigating Perimenopause, hosted by Awake Pelvic Health and Flostate Fitness.

Saturday, September 27th
9:30 – 11:30 am
700 Commerce Drive #130, Woodbury, MN 55125
$79 per person or $120 for two tickets
Click here to purchase workshop tickets

What to Expect:

  • LEARN: Dr. Hannah Strom will bring clarity on perimenopause—covering hormones, pelvic floor, bone health, sleep, mood, and lifestyle tips. Dietitian Rachel will share how nutrition can support your hormones, gut, energy, and long-term health.
  • MOVE: A 60-minute yoga practice with Alice, blending pelvic floor-friendly movement, breathwork, and strength, followed by journaling and reflection.
  • CONNECT: Time to share snacks and conversation with women who get it—leaving you refreshed, understood, and empowered.

Space is limited to 12 participants, so reserve your spot today! If tickets are sold out, email us at info@theflostate.com to join the waitlist.

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

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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

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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:

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