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exercise

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

Rachel Larson · June 13, 2025 ·

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.

Flostate Yoga at Basecamp Woodbury

Alice Halvorson · June 9, 2025 ·

Join us for a special in-person yoga class opportunity in partnership with Basecamp Fitness!

SIGN UP HERE
We’ll get our zen on in Basecamp’s state-of-the-art, modern studio with a Yoga Vinyasa & Body Restore class led by Rachel Larson of Flostate! Energize, strengthen, and recover. This class starts with a dynamic Vinyasa flow to build heat, boost endurance, and develop total-body strength and stability. Then, shift into deep, focused stretches to release tight muscles, improve flexibility, and support long-term recovery. You’ll leave feeling stronger, looser, and ready for whatever’s next!

Date: Thursday, June 19th
Time: 5:30 – 6:15 pm 
Cost: $20
Location: Basecamp Woodbury, 7030 Valley Creek Plaza, Woodbury, MN 55125
Bring your own yoga mat and water.

SIGN UP HERE

Sign up is through Basecamp Fitness. Pre-registration recommended but you can register on-site.

Yoga in the Park Outdoor Series

Alice Halvorson · June 5, 2025 ·

Join us for outdoor yoga this summer with our Yoga in the Park Series!

SIGN UP HERE

Embrace summer and take your yoga practice outdoors with Flostate Fitness! You’ll move your body and enjoy the beautiful sights, smells and sounds of nature at Valley Creek Park. Class includes gentle sun salutation and warrior series flow paired with targeted stretching and core strengthening poses.

Bring your yoga mat, towel for under mat (for any dew), water bottle and towel. Ambiance provided! We will meet in front of the historic Red Barn.

8-Week Sessions
Saturdays: June 14 – August 2
Saturdays: August 16 – September 27
$80 / Woodbury Resident
$95 / Non-resident
Season Pass: $150 (Resident), $175 (Non-Resident)

Sign up is through the City of Woodbury and closes online 24 hours before class. SIGN UP HERE
You can sigh up anytime by calling Jennifer Anderson at 651-714-3586. Season passes 
available. 

Yoga Strength in the Courtyard

Alice Halvorson · May 26, 2025 ·

Flostate Fitness at Meridian! 

Join Flostate Fitness for Yoga Strength in the Courtyard – a fun morning of exercise and community! Meet in the Meridian at City Place Courtyard for a 45 minute all-level bodyweight strength and yoga class led by Alice Halvorson of Flostate Fitness. This class will have you feeling strong and centered! After class, stick around for delicious mimosas and croissants!

SIGN UP HERE

Yoga Strength in the Courtyard 

Saturday, June 28th from 9:30 – 10:45 am
45 minute all-level fitness class followed by mimosas & croissants!
Bring your own yoga mat and water bottle
$10 per person – open to the public

SIGN UP HERE

Max capacity 30.

Questions? Email info@theflostate.com

28 Day Arms+ Challenge

Alice Halvorson · April 9, 2025 ·

Join Flostate’s New 28 Day Arms+ Challenge

Ready for some seriously amazing looking arms this summer? 

Join Flostate’s NEW 28 Day Arms+ Challenge and see visibly stronger arms!
SIGN UP HERE

The Arms Challenge is one of our most popular programs. We’ve expanded it for 2025 to include core and cardio programming to give your arms a rest and your metabolism a boost! These are woven amongst the upper body strength plan!

You’ll commit to 28 days of daily virtual, on-demand workouts. Workouts are 20-30 minutes or less. We will cycle through a series of arm push and pull strengthening, toning and recovery modalities: Dumbbells, resistance bands, body weight, yoga, and flexibility (plus core and cardio workouts). There will also be weekly livestream classes you can jump into – just for fun!

Cost: $49 or free for Flostate Unlimited Monthly Members
Dates: Challenge starts May 12 and runs through June 8, 2025.
Equipment needed: Workout/yoga Mat, Dumbbells and Resistance Bands.

Grab a friend and challenge yourself just in time for Summer! You will see results!

SIGN UP HERE

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

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