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virtual workout

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.

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

Winter Meltdown Livestream Challenge

Alice Halvorson · March 5, 2025 ·

Join Flostate’s Winter Meltdown Livestream Challenge

It’s Your 3-Week Journey to Strength, Confidence, and Wellness!

SIGN UP HERE

Take as many livestream classes as you can in three weeks! 

This 3-week livestream class challenge is all about showing up consistently for workouts and doing your best. Whether you’re just beginning your fitness journey or getting back into a routine, our livestream classes are designed to meet you where you are. Take as many of these classes as you can from March 24 – April 13th for a physical and mental boost designed to melt away the winter slump!

Oh and you won’t be doing this alone. With live coaching during class, a welcoming community, and real-time encouragement, we’ll help you stay motivated, safe, and supported.

Dates: March 24 – April 13
Cost: $49 or Free for Flostate Unlimited Members
Details: Take as many livestream classes as you can in three weeks! We’ve beefed up our livestream schedule with more options to keep you working hard and loving it. Livestream classes help keep you accountable and help you engage with the Flostate Community!

You’ll be automatically enrolled into all livestream classes during this three week challenge. If you can’t make a class, no problem; all classes will be recorded and videos available next day within the Winter Meltdown Portal.

SIGN UP HERE

New Year Daily Lift Challenge!

Alice Halvorson · December 4, 2024 ·

THE CHALLENGE STARTS JANUARY 13TH! Sign up here to secure your spot.

2025 is HERE! Want to increase strength and muscle tone? Looking for a complete and transformative strength program to follow? Join Flostate’s New Year Daily Lift Strength Challenge! This easy-to-follow, comprehensive 28-day exercise program will challenge your muscles to increase strength and endurance, and give you a boost of confidence!

This daily workout challenge includes muscle group splits (push/pull) as well as upper and lower body days, core, stretching, balance work and more. You’ll stay engaged and motivated to complete the challenge and see RESULTS! Text and email support included.

Watch this 1 minute informational video for more details!

Commit to this challenge and start 2025 off with a bang! Sign up here to secure your spot.
The New Year Daily Lift Challenge begins on January 13th and runs through February 9th (28 days). 

Once purchased, your Daily Lift Exercise Portal is HERE or at www.theflostate.com/programs.

90 Min New Year’s Eve Jam!

Alice Halvorson · December 18, 2023 ·

This is a Livestream Class Event! Sign up for class here!

Let’s celebrate the last day of 2023 with a bang! Join Rachel and Alice for a special 90 minute, 3-part workout event: 30 minute total body strength, 30 minute kickboxing and 30 minute yoga stretch. This one will be so fun and challenge you in the best way!

$20 or FREE for Flostate Members!

Sign up for class here!

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

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