Blog
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![Protein Shake]()
Protein Shake Recipes
Our Coaches’ Favorite Protein Shakes Coach Ona 1/2 water, 1/2 oat milk 1 banana handful of spinach handful of blueberries chocolate protein powder from Shakeology heaping spoonful of PB Coach Nick handful…
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![Breath]()
Breath
Our "Secret" to Flow Why do we focus on breath so much in Flow (besides the fact that it keeps us alive)? It is said that if you breathe 15 times per… -
![Anit Inflammation Salmon]()
Inflammation
IT'S IMPORTANT... INFLAMMATION When it comes to our health there are so many factors but one area that is important to pay attention to is inflammation. Inflammation is absolutely a good thing… -
![How to Row Machine]()
How to Row
HOW TO ROW There are 4 parts to rowing: the CATCH, DRIVE, FINISH, and RECOVERY. Let's break it down! The Catch - Powerful, yet relaxed In the Catch position you are… -
![Popcorn Pretzel Snack]()
Healthy Treats
INTEGRATING DIET PRODUCTS AND HEALTHY TREATS There are all kinds of healthy versions of junk foods that can help your diet. Below is a list of healthy treats and some things to… -
![Foot Health]()
Treat Your Feet
TAKE CARE OF YOUR FEET! Our feet are a super important part of the body! There are 26 bones in each foot and your feet are the foundation of your body. They… -
![Creamy Jalapeno Avocado Dressing Macros]()
Coach Meagan’s Favorite Dressing
One of Coach Meagan's Favorite Recipes! Recently I have gotten into counting macros and it has made a huge difference for me. It’s taught me how to fuel my body and honestly… -
![Eagle Pose]()
Yoga Poses for Stress Relief
4 YOGA POSES TO HELP WITH STRESS Did you know that YOGA can help with stress? Incorporating FLOW into your weekly workout routine could help you have fewer things to worry about… -
![4G Favorite Things]()
These are a few of our favorite things!
4G coaches got together and made a list of our favorite fitness things for YOU! Sometimes it’s nice to know what other people use, so here is our 4G list of all… -
![Better Summer Burger]()
Better Burger
GREAT 4TH OF JULY BURGER IDEAS! Burgers are summer for so many of us. Whether you're following a meal plan with specific macros or trying to clean up your eating, it can…
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