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5 Nutrition Swaps to Make Today
Upgrade your nutrition with a few simple food and beverage swaps. And can we forget about calories for a second? Strategic swaps can dramatically boost fiber, protein, and micronutrients with […]
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How to Build and Maintain a Healthy Pelvic Floor for Women 40+
If you’re a woman in your 40s, 50s, 60s—or beyond—and you’ve noticed changes in your core strength, bladder control, or overall stability, you’re not alone. For many women, midlife brings […]
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Seasonal Stress? Here Are 6 Ways to Beat the Holiday Slump.
The holiday season is supposed to feel joyful, cozy, and magical—but let’s be honest: it often feels overwhelming, overbooked, and overstimulating instead. Between endless to-do lists, social commitments, family dynamics, […]
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Foam Rolling for Better Movement, Less Pain, and Faster Recovery
If you’ve ever walked out of a workout feeling sore, stiff, or “locked up,” you’re not alone. When we challenge our muscles through running, strength training, or yoga, our bodies […]
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What the Queen of Core Wants You to Know About Ab Training
They call me the Queen of Core — not because I wear a crown to class (though that would be fun!) — but because I’ve spent the last 13 years […]
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7 Nutrition & Exercise Tips That Actually Work for Perimenopause
If you’re between 40 and 70, chances are you’ve noticed your body changing in ways you didn’t expect—or maybe didn’t sign up for. Perimenopause and menopause can bring more than […]
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Pickleballers Need Yoga — Here’s Why
Pickleball is fast-paced, fun, and surprisingly demanding on your body. Whether you’re a weekend warrior or a daily doubles regular, the quick stops, starts, pivots, and overhead smashes can leave […]
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4 Yoga Poses to Improve Shoulder Mobility using Blocks
Unlock strength, ease, and freedom in your upper body Tight shoulders can sneak into our lives from all angles—long hours at a desk, heavy lifting, stress, or even poor posture. […]
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Why It’s Fun to Do a Road Race (Even If You Don’t Feel Ready)
You’ve seen the race flyers. Maybe you’ve even clicked through to the event page once or twice. You’re tempted to sign up—but then that little voice pipes up: “I’m not […]
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Strategic Aging: Protein, Strength Training & the Perils of Sugar
We used to think aging was just about slowing down. Now, we know better. Aging well is strategic. It’s about knowing what your body needs most in this season of […]
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Daily Mobility Flow for Desk Workers
If you spend long hours sitting at a desk, you’re not alone. Over time, this stillness can lead to stiff hips, rounded shoulders, and aching backs—not to mention a lack […]
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Mindful Strength: Moving with Purpose in Your 50s, 60s, and Beyond
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 […]
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How Evening Movement Can Transform Your Sleep
Ever crawl into bed exhausted—only to find your brain buzzing, your body tense, and sleep just out of reach? You’re not alone. Between hormone shifts, daily demands, and the mental […]
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The Surprising Link Between Barefoot Movement and Better Health
Did you know that the health of your feet directly impacts your ankles, knees, hips—and even your brain? It’s true. Most of us don’t think about our feet unless they […]
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Movement with Community: A Positive Combination
The day our oldest left for college, something shifted. My heart was heavy and so sad. It was hard to focus on work. Thankfully, our youngest was still home—but two […]
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5 Morning Habits to Boost Energy Naturally After 40
Feeling groggy in the morning even after a full night’s sleep? You’re not alone. Hormonal changes, stress, and even small lifestyle habits can affect your energy levels—especially after 40. Here […]
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UnWINEd 2.0: A Night of Stillness, Connection, and Energy
If you’ve ever wished for a moment to just pause — to breathe, to reset, to feel completely held in the present — this evening was that, and more. UnWINEd […]
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When to Slow Down and Listen to Your Body
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 […]
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5 Reasons You Need To Strength Train Today
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, […]
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5 Benefits of Chair Yoga for Everyone
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 – […]
The Flostate
Movement that Matters
The Flostate | PO Box 251155, Woodbury, MN 55125 | info@theflostate.com | 651-412-1778