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When to Slow Down and Listen to Your Body

Rachel Larson · April 23, 2025 ·

Because sometimes the most powerful move is the pause.

We live in a culture that glorifies hustle—early mornings, packed schedules, late nights, repeat. It’s easy to get caught in the cycle of pushing forward, grinding harder, doing more. But eventually, that pace catches up with us. We end up feeling stressed, overwhelmed, and completely burned out.

What if we didn’t wait until we were running on empty to take a breath? What if slowing down wasn’t something we earned, but something we integrated—regularly and intentionally?

Mindful movement practices like yoga, tai chi, stretching, and Pilates offer more than just physical benefits. With their emphasis on rhythmic breath and intentional focus, they create space for us to reconnect with the present moment. Tuning into our breath is a simple yet powerful way to shift out of autopilot, quiet the mental noise, and truly check in with ourselves.

Here’s the truth I’ve had to remind myself of more than once:
Sometimes, we need to slow down to speed up.

When we keep pushing through stress, the universe often intervenes with a little nudge—or a full-on shove. We get sick. We trip over the dog. We spill coffee on our shirt as we’re racing out the door. It’s our body’s way of saying: Hey, maybe now’s a good time to pause.

Chronic stress raises cortisol levels, and when we’re overtraining or undernourishing ourselves, it can sabotage even our best fitness goals. Slowing down, in this case, isn’t just okay—it’s necessary. Balance is everything. Listening to your body and adjusting your pace isn’t giving up; it’s getting smarter about how you move forward.

If your body and mind are asking for a reset, we’ve got something for you.

Join us for UnWINED 2.0 on May 15 – an event designed to help you slow down, restore your balance, and reconnect with yourself.
Maybe this is the pause you’ve been needing.
[Learn more and Sign up here]

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.

5 Benefits of Chair Yoga for Everyone

Rachel Larson · September 16, 2024 ·

Curious about chair yoga? Wondering if it’s worth trying out? Read on to discover a fresh perspective on this yoga class variation and benefits it has to offer.

1 – More Approachable

The more streamlined sporty vinyasa style classes that are popular with able-bodied younger adults definitely have their place, but for those that find it too challenging or intimidating to try these styles of yoga, chair yoga may be a better fit. Others may like the idea of chair yoga simply because they are too mentally and physically exhausted at the end of a stressful day to approach a higher intensity class.

2 – Build Awareness

Yoga is more than just exercise; it’s a gateway to increased awareness of our thoughts, emotions and a link to our physical abilities. It’s a way to connect our mind (thoughts) to our body and where we are holding tension.

3 – Benefits of Variation

Chair yoga is an approachable and effective way to to mobilize our joints and muscles, link those movements with our breath, and build awareness of our physical abilities and areas of challenge. For those of us that exercise or do yoga on a regular basis, chair yoga provides variation from the usual yoga postures.

4 – Get Deeper

We can find a deeper stretch in Side Angle Pose or in Standing Big Toe to Head because of the support and balance assist that the chair offers. We can get better at breathing in poses because we can sit up taller in Warrior 1 and Warrior 2. With our spine straighter, the lungs have more ability to expand. We can get deeper in our lunges because we don’t have to support our entire body weight.

5 – Great way to start or end the day

Chair yoga is an accessible, inclusive and “can do” form of yoga that can be a stand alone workout, a way to unwind at the end of a stressful day, or a way to wake up in the morning and gently ease into the day. It’s also a great option for those with limited mobility or that spend long hours sitting at a desk.

Interested in giving it a try? Here is a Flostate Chair Yoga class you can do today. If you like these poses, you can incorporate them as modifications into the workouts we do together virtually. Just keep a chair nearby and slide it over during classes!

How to Resume Workouts After an Extended Break

Alice Halvorson · August 29, 2024 ·

Weeklong cabin trip interrupted your exercise routine? Recovering from an illness or injury? Or maybe you’ve just been so busy with the activities and commitments layered upon your work that you just haven’t gotten to the gym lately. There are lots of reasons why we may have taken a longer than intended break from our workout routine. It can leave us feeling sluggish, down on ourselves or just plain out of sorts. So how do you get back to it? What’s the smoothest re-entry?

The best way is just starting. Rip off the Band-Aid.

You need to start. Make the decision that you’re ready to get going again and then pick a specific date as your start date. (Tomorrow is good. Today? Even better!)

There’s more to it than just ripping off the Band-Aid however. Let me break down some simple steps to help you really get back on track.

Step one, make a plan

What type of workouts do you want to do? Did you sign up for a race that you haven’t started training for? Or long to get back to those fitness classes you love? Figure out what type of training you want to do.

Next, decide a workout frequency that’s realistic for you. Can you truly make it to the gym two days a week, even though you keep trying for five? Work on being consistent with what you can actually do first. In this case, realistic is better than optimistic.The last thing you want to do is make an elaborate plan to work out every single day and then burn out or get discouraged because it’s not happening – and quit. Don’t self-sabotage.

Next, get out your calendar and identify slots of time that will work for you to workout. Block off that time like any other meeting. Schedule a workout class with Flostate or make a plan to go for a hike with a friend during that time. Get specific, like “Take Alice’s Total Body Strength Class” or “Walk for 45 minutes at Afton State Park” from 10-10:45 am, etc.

You might have to ease in

Do you already have a routine established or a training plan you’re supposed to be following? Depending on what that is and how long you’ve been gone will determine whether or not you can simply jump back in or if you need to ease yourself back in.

If you’re a beginner exerciser you’ve been out for more than a few weeks or are recovering from injury or illness, you need to take things a little bit slower. Start with maybe a third of what you would normally tackle in your workout week. If you’re used to taking six classes at the gym, you take two and see how your body responds.. If you’re used to resistance training in the weight room, maybe you ease back in by using just bodyweight exercises or picking up lighter dumbbells.

Ramp up like this for a few weeks to reacclimate your body, build your confidence, and also reduce the chances of extreme soreness, or worst case – a relapse in illness or injury.

If you’re an athlete or fitness enthusiast with years of training under your belt and it hasn’t been an extended break, you’d probably be safe just reducing the weight you are lifting, mileage or minutes exercising for a week and then get back to it.

Be patient – you’re in this for the long-haul

In the end, think of this as a marathon and not a sprint. You don’t need to do everything perfectly or expect yourself to be right back where you were. it may take a little time, and that’s OK. Focus on consistency – even if it is different or less than your normal routine. Time really does move fast so before you know it, he will be right back where you left off.

Start now! Take a Flostate Fitness Class today! Visit our Livestream Schedule or our On-Demand Library today to view classes.

Can Alternate Nostril Breathing Really Calm You Down?

Rachel Larson · August 7, 2024 ·

No one likes feeling anxious or irritable. But sadly, we often find ourselves feeling stressed out, anxious and unconsciously or consciously looking for a way to escape the feeling. The way we escape isn’t always healthy. We might tune out and “shut down” or turn to alcohol or sugar or fried foods. What else can we do when our anxiety is creeping up? Alternate nostril breathing might be the answer.

According to ancient yogic wisdom, and backed by modern day studies, alternate nostril breathing can help balance our mind and body and take the edge off. The left nostril is more connected to our parasympathetic nervous system (relaxation, rest & digest) and the right nostril is more connected to the sympathetic nervous system (fight or flight). The body naturally and automatically adjusts breathing throughout the day cycling between left and right nostril breath.

We can use this knowledge to stimulate or calm either system. To wind down and find more calm we can breathe more through our left nostril. To “wake up” and energize or amp up, we can breathe more through our right nostril. To balance our emotions and energy, we can do alternate nostril breathing. Let’s try it.

To Balance:

Use the alternate nostril breathing technique. Using your thumb and ring finger, close your right nostril with your thumb and breath in and out deeply and fully through your left nostril. Switch nostrils. Lift your thumb and open your right nostril, close your left nostril with your ring finger. Breath in and out deeply and fully through your right nostril. Repeat this for 5-10 cycles or 5-10 minutes.

To Energize:

Spend more time breathing strictly through the right nostril. Switch your ratio of breaths so you complete two breaths through the right nostril to one breath through the left nostril. 2:1. Using your thumb and ring finger, close your left nostril with your ring finger and take two full breath cycles (inhale and exhale is one breath cycle) through your right nostril. Switch to left nostril breathing by closing your right nostril with your thumb and lifting your ring finger. Take one deep and full inhale and exhale. Repeat this 5-10 times.

To Calm:

Spend more time breathing strictly through the left nostril. Switch your ratio of breaths so you complete two breaths through the left nostril to one breath through the right nostril. 2:1. Using your thumb and ring finger, close your right nostril with your thumb and take two full breath cycles (inhale and exhale is one breath cycle) through your left nostril. Switch to right nostril breathing by closing your right nostril with your ring finger and lifting your thumb. Take one deep and full inhale and exhale. Repeat this 5-10 times.

Try these breathing techniques to guide your energy and focus levels. You may be pleasantly surprised at how effective they can be. Practice these breathing techniques with Flostate. Use these anytime during the day to get what you need, or start your day with alternate nostril breathing to begin your day in a more balanced state. Click on what you need below or visit our on-demand library for more breathing, stretching and yoga videos.

What if I can’t breathe through my nose? This can happen due to colds, flus, allergies or other reasons. Good news – You can breathe your way to an open nose! The more you breathe through your nose, the more open your nasal passages will become. Be intentional about nose breathing. Practice each day and you will open your passages and be able to get more air and more productive breathing over time. What to learn more about the power of breath? We recommend reading James Nester’s book “Breath”.

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