Flow: Mobility and Strength

Flow: Mobility and Strength Flow is Santa Maria's premier fitness training facility that specializes in longevity, resiliency, performance and pain-free movement.

Whether you are young or old, injured or healthy, Flow has a program to meet your individualized fitness needs!

Repost from .williamwallace because it was too good not to share 🙌🏼⁣“The current European and American⁣recommendations c...
10/05/2022

Repost from .williamwallace because it was too good not to share 🙌🏼
⁣
“The current European and American⁣
recommendations concerning physical activity⁣
indicate:⁣
⁣
*150 min per week of moderate physical exercise (30⁣
min/day, 5 days/week)⁣
⁣
OR⁣
⁣
*75 min/week of physical exercise of vigorous intensity⁣
(15 min/day, 5 days/week)⁣
⁣
*Practicing physical exercise is recommended at afrequency of at least three to five sessions per week.⁣
⁣
*The best results, in terms of health benefits, occurwith a daily workout and a combination of exercise ofboth moderate and vigorous intensity, performed in sessions with a duration of at least 10 min.⁣
⁣
Cesare, M. M., Felice, F., Santini, V., & Di Stefano, R. (2020). Antioxidants in Sport Sarcopenia.”

This weekend was another physical and mental challenge for myself and a few of our Flow athletes and friends. ⁣⁣We’ve be...
05/09/2022

This weekend was another physical and mental challenge for myself and a few of our Flow athletes and friends. ⁣
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We’ve been training for the Yosemite Half Marathon for months and it’s finally mission complete ✅ ⁣
⁣
While we weren’t running 13 miles, we hiked, we swam, and enjoyed the moment. ⁣
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Weekends like this is why we train and focus on longevity. The goal is to live our lives the same way when we’re 60-70-80 years old as we do now. ⁣
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We’re looking forward to our next challenge and adventure that will continue to push our body’s and mind’s to new heights. ⁣
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So far we’ve done a Tough Mudder, a Spartan race, and Half Marathon. ⁣
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What should we do next? Drop a comment and let us know. ⁣

Yesterday a group of Flow athletes (+ some friends and family members) competed in the SLO Spartan Race 💪🏼⁣⁣First pictur...
03/14/2022

Yesterday a group of Flow athletes (+ some friends and family members) competed in the SLO Spartan Race 💪🏼⁣
⁣
First picture was pre-race, and the second was after 6+ miles, 25 obstacles, and a collection of new bruises (and maybe a drink or two to celebrate 😉) ⁣
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We’re so proud of everyone who joined us and can’t wait for the next one! ⁣
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Keep an eye out for our stories where we’ll share some pictures and videos soon. ⁣
⁣

03/03/2022

Hi 👋🏼 I’m Collin and this is my fitness story and the mission behind Flow. ⁣
⁣
I went from wanting to look strong and have big muscles to owning a private gym focused on how the body functions > how the body looks. ⁣
⁣
It’s been a 13+ year journey and it’s only just the beginning. ⁣
⁣
If you have any questions about myself, my gym, or anything else, feel free to leave it in the comments or send a DM 🙂

What’s one thing you can do to improve your fitness today? ⁣⁣Awesome post by
01/12/2022

What’s one thing you can do to improve your fitness today? ⁣
⁣
Awesome post by

12/06/2021

It’s not enough to passively go through the motions. ⁣
⁣
When we’re not engaging throughout the body, there’s an increased risk of injury AND you aren’t reaping all the benefits of the motion. ⁣
⁣
Take the overhead press as shown here for example. ⁣
⁣
Typically one would focus their attention on the arm/back with the weight and disregard what the other side of their body was doing. ⁣
⁣
But when we do this, we lose tension through the core and that can lead to over arching the back. ⁣
⁣
Another reason why we actively engage both sides of the body is because they’re connected. ⁣
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Our fascia is the connective tissue that acts as one complete web throughout the entire body. ⁣
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By contracting the muscles on both sides of the body, it activates our fascia more symmetrically and more power can be generated. ⁣
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Next time you’re doing a single-sided movement, pay attention to what the opposite side is doing. ⁣
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Are you engaging or is your active side doing all the work?

Need some holiday gift ideas for yourself or someone who loves working out at Flow? ⁣⁣Well, we’ve got some merch! (Speci...
12/01/2021

Need some holiday gift ideas for yourself or someone who loves working out at Flow? ⁣
⁣
Well, we’ve got some merch! (Specifically shirts and hats at the moment)⁣
⁣
Our Flow T-shirts are Nike Dry-Fit. Crew neck for the men’s and slight v-neck for women’s. ⁣
⁣
Men’s T’s Sizes: Medium - 2XL⁣
Women’s T’s Sizes: Small - Large (runs small) ⁣
Price: $25⁣
⁣
We also have two hat styles as seen in the pictures above ⬆️. ⁣
Price: $20 ⁣
⁣
If you’re interested, send us a DM or pick one up next time you’re at Flow. ⁣
⁣
Already have some Flow gear? Let us know in the comments what else you’d like to see. ⁣

11/19/2021

Progression is the name of the game. ⁣
⁣
Whether it’s a new strength move, running pace, or mobility exercise - it takes time and mental strength. ⁣
⁣
We love teaching our clients to work with the rope because not only does it help with the restoration process, but it challenges the mind and our body’s ability to synchronize - and the progression is incredible to witness. ⁣
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This morning Kami and Tricia were being taught the “underhand sneak”. ⁣
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Like with every new move, we broke it down, step by step. And taught it at the pace required to get a grasp of the movement. ⁣
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Their underhand sneak looks choppy and awkward now, but with practice and patience, the movement will smooth out and they can add it to their mobility/restorative sessions. ⁣
⁣
Have you tried or mastered the underhand sneak? Let us know below ⬇️

Our goal at Flow isn’t to give our clients a good “pump” or to wreck your muscles. ⁣⁣Our goal is to help our clients tra...
11/09/2021

Our goal at Flow isn’t to give our clients a good “pump” or to wreck your muscles. ⁣
⁣
Our goal is to help our clients transform their body’s (and sometimes the mind goes along with that). ⁣
⁣
We’d rather help our clients increase their range of motion at a problematic joint. ⁣
⁣
Build strength to climb over walls. ⁣
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Recover backs after spending hours & years bent over a computer screen. ⁣
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Training is much more to us than muscle gains and fat loss. ⁣
⁣
It’s helping people to live a more functional and enjoyable life. ⁣
⁣
What changes have you seen since training at Flow? Let us know ⬇️ ⁣
⁣
And a big thanks to for the inspiration 🙌🏼

Shoutout to for one of the best visuals we’ve come across. ⁣⁣One of the biggest complaints of barefoot running stems fr...
11/04/2021

Shoutout to for one of the best visuals we’ve come across. ⁣
⁣
One of the biggest complaints of barefoot running stems from improper mechanics. ⁣
⁣
When you read about barefoot running online, it’s likely you’ll see information about damage to the heel bone - which is a sure fire sign that someone’s been using their walking mechanics for running. ⁣
⁣
When walking, your heel is the first to hit the ground, and the rest of the foot follows. ⁣
⁣
Running however, it a completely different game. ⁣
⁣
When running (barefoot or soled), it’s safer and more efficient to follow the “though-down” path shown in the lower half of the visual above. ⁣
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At Flow, we focus a lot of attention to the “green dots”, aka spots 2 & 4 in the lower foot. ⁣
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During rope flows, running, and front lunges - practice connecting to the ground with your heel up. It’s going to take a lot of balance, a lot of calf strength, and it may take some time to get comfortable. ⁣
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Are you familiar with these two landing mechanics? Let us know in the comments below. ⁣⁣⁣⁣⁣⁣⁣

The only time we grow as individuals is when we get uncomfortable. ⁣⁣It’s not always easy, and it doesn’t always feel th...
11/03/2021

The only time we grow as individuals is when we get uncomfortable. ⁣
⁣
It’s not always easy, and it doesn’t always feel the best...⁣
⁣
But it’s worth it. ⁣
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Challenge yourself to get uncomfortable. ⁣
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Try a heavier weight. ⁣
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Learn a new rope flow move. ⁣
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Get one more calorie done on cardio. ⁣
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What’s your uncomfortable challenge for this week? Let us know below.

This weekend, 7 of our Flow Athletes took on a 9 mile throughout the hills of the Glen Helen Raceway in San Bernardino....
10/25/2021

This weekend, 7 of our Flow Athletes took on a 9 mile throughout the hills of the Glen Helen Raceway in San Bernardino. ⁣
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25 obstacles that challenged not only our physical strength but mental fortitude as well. ⁣
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We stuck together through the steep hills, cold waters, electric shocks, towering walls, and everything in-between. ⁣
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To say we’re proud of our athletes is an understatement. ⁣
⁣
Great job Team Flow! 👏🏼 💪🏼

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4854 S Bradley #107
Santa Maria, CA
93455

Opening Hours

Monday 7am - 1pm
Tuesday 7am - 1pm
Wednesday 7am - 1pm
Thursday 7am - 1pm
Friday 7am - 1pm

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