by Kara Birkey | Jul 12, 2026 | Uncategorized
Have you ever felt like you needed to “get in shape” before joining a gym? Or that you needed to lose a few pounds, feel more confident, or have your life a little more together before walking through the doors? You’re not alone. It’s one of...
by Kara Birkey | Jul 5, 2026 | Uncategorized
Summer has a way of shifting everything. Schedules change. Kids are home. Vacations pop up. Bedtimes get later. Life gets fuller. And often, wellness routines are the first thing to get pushed aside. But here’s the truth: summer doesn’t have to be the season you “fall...
by Kara Birkey | Jun 29, 2026 | Uncategorized
When many women think about glute and core workouts, they often think about aesthetics first. A stronger booty. A flatter stomach. More toned muscles. And while there’s nothing wrong with wanting to feel confident in your body, glute and core training offers so much...
by Kara Birkey | Jun 24, 2026 | Uncategorized
When most people think about fitness, they usually think about the hard stuff: The sweat. The weights. The cardio. The burn. But one of the most important parts of any fitness routine often gets overlooked: Recovery! And stretching plays a big role in that. At Flow...
by Kara Birkey | Jun 21, 2026 | Uncategorized
If you’ve been in the fitness world for any amount of time, you’ve probably heard the phrase: “Find what works for you.” And for many women, what works best isn’t choosing between strength training or Pilates… It’s combining...
