What to Look for in Your Post Workout Protein

Quick Note: This is a guest post from my buddy Ryan Blair. He’s a personal trainer, nutritional expert and writer in both of these fields. If you’re confused by all the protein options in the market (like I was), Ryan’s simple and easy writeup will help you figure out what to look for in your […]

Cheat Days are your Friend

How Do You Stay On The Ball When Eating Healthy?

Developing an eating plan is relatively easy. Sticking to that plan and staying on the ball when eating healthy can be near-impossible. It’s easy to eat healthy when all you have in the fridge are lean chicken breasts and pre-cut veggies (and an avocado or two, of course). Much harder to stay committed if you […]

Flow Athletics Flow Timer

Flow Timer – Stay Focused My Friends

Check out our new web app: The Flow Timer. I’m introducing this app as a way to signal the new direction for Flow Athletics: interactive, content oriented and most of all, focused on optimizing your performance. Timeboxing Do have a hard time staying focused and productive at work? Do you spend the whole day “multi-tasking” […]

Why I’m Discontinuing Flow

“The phoenix must burn to emerge.” – Janet Fitch As of about an hour ago, it’s no longer possible to buy Flow on If you come to Flow Athletics for the content on fitness, nutrition, mindset and technique; and you don’t know about Flow Neural Enhancer; you can still read about it on the […]

Don't let your phone control you

10 Apps To Optimize Your Life

Use your phone to live the life you dream, instead of letting it control your life. “Why won’t you type ‘T’?” “What is this weird ‘Service Message Not Found’ thing that’s popping up?” “I’m this close … I’m gonna throw this thing against the wall.” Luckily, my friend Logan Lo convinced me otherwise. Instead, I […]

Kacy Catanzaro on American Ninja Warrior

Breaking Down 79 Ninja Warrior Obstacles Into Bite-Sized Chunks

What’s the point of learning and teaching about optimal performance if you don’t put it into daily practice? This is the story of why I kicked myself just when I thought my ninja warrior training was going so well. Getting prepared for your most important performance doesn’t feel good. Or at least it shouldn’t. You […]

Building a climbing wall

Get Fit With A Home Climbing Wall

When you can’t get to the gym, and it’s too cold to go outside, there’s nothing more awesome than some at home climbing and bouldering. I’ll be honest, when my friends at Modernizer first reached out to do a guest post for Flow Athletics, I didn’t see a good fit. After all, what does home […]

Wrestling Class at Renzo Gracies

What You Should Know If You’re Getting Started With Wrestling

Man, I really wish I’d gotten into wrestling in high-school. Wrestling is the #6 high-school sport in America, right below soccer. It’s more popular than cross country, swimming or golf. But almost every time I’m at the gym – rolling with the BJJ guys or training with Nak Muay or talking to people interested in […]

Relevant xkcd

The Obstacle Is The Way – Motivation And A Book Review

The Most Inspiring Book I’ve Read All Year Although I love fiction, and can get lost in it for hours, to start the day I prefer non-fiction, especially inspiring non-fiction, to kick-start a positive attitude that can stick with me all day. Ryan Holiday’s The Obstacle is The Way: The Timeless Art of Turning Trials […]

Escapade by Diego De Silva

3 Reasons You Should Try Bodyweight Fitness

Fitness Without Weights, Equipment Or Rules There’s a grassroots movement out there trying to reconnect fitness with our natural, human way of moving. It’s fitness without weights, equipment or much in the way of rules. Some call it Movement Culture, others MovNat or bodyweight fitness. Many have no name for it at all. This culture […]

Your bro-fight-logic is no good here

4 Crappy Weight Cutting Strategies of Combat Athletes

This is a guest post by James Bee of JB Fitness Systems. James was introduced to me as a coach who’s all about the evidenced based approach to fitness, health, nutrition, competition and living the good life. After working with him on this article, I can honestly say – James knows his stuff and shares […]