Intermittent Fasting

Do you recall when your parents said, “Don’t forget to eat breakfast! It’s the most important meal”, “Don’t skip breakfast, you’re body will think you’re starving it” ? These are the thoughts that so many of us believed to be true. But what if we challenged that “truth”? 

Why do we blindly believe this traditional way of eating? Who said it was right? Do the people telling us this, have our best interest in mind? We are a team of active people who like to go against the norm because we’ve done life differently and we’ve seen the results. 

Let’s chat about Intermittent Fasting. Have you heard of it? I’m sure you have but usually the word fasting intimidates people leaving them wondering and not researching. We’re here to break it down for you. GIve you the flockin’ facts and a real life example of someone who’s tried it and seen the results. 

After Matt Gagne’s (CEO of Flock Goods) accident on July 23, 2014 recovery took a toll on his body. He weighed  233 pounds standing at a height of 5’ 10.5”. His body had been through alot physically because of the accident and took on extra non needed weight. He turned to Intermittent fasting as a way to help heal his body by boosting hormones and bone density as well as to help lose the extra weight. Now he walks around at 170lbs with 8% body fat. 

Intermittent Fasting is just that, a controlled period of time where you don’t eat. The most common type of “feeding window” is the 16-8. This means you don’t eat for 16 hours and consume all of your daily caloric intake within the 8 hour window. It’s not about restricting your calories. It’s about giving your body and digestive system a break in order to improve efficiency, balance blood sugar, and boost your anti aging hormones, naturally. 

The research is overwhelmingly positive in regards to intermittent fasting and not only in regards to weight loss. It improves the markers of longevity, improves brain health, helps fight inflammation in the body which leads to a host of other health issues along with so much more. 

Ways to excel at IF : 

  • Know yourself and the challenges 
    • It requires control and discipline during fasting periods 
    • It shouldn’t be used as an excuse for ongoing or overly restrictive calorie consumption 
  • Hitting the gym while IF boost results 
    • For example consider strength training
    • It’s more likely to reduce body fat percentage and maintain or improve muscle mass when you exercise and fast 
  • Eat well while your fasting 
    • This isn’t an excuse to overeat 
    • Don’t restrict or count calories but be mindful of proper nutrition 
    • You are what you eat ; whole real foods
  • Ease your way in 
      • It’s a lifestyle change and isn’t for everyone 
      • Give it a try and see how you feel 
        • Start with 12-12 and work your way up

Full Body Flock Fitness

Are you looking for a Full Body workout plan?
You asked, you shall receive.
You’re about to get FLOCKED!
Share your journey with us on social, tag us @flockgoods

The way you do one thing is the way you do everything. It’s about consistency. Showing up when you’re tired. Showing you when you just don’t feel like it. Follow the schedule below. We share what the goals are behind this full body workout plan, along with notes going over some basics to set you up for success. We have the workout plan with videos as well. Follow us and tag us and ask how you can receive the whole workout plan with videos as well! We are here to empower you to empower yourself!


Monday: Full Body Workout 
Tuesday: Off or Cardio
Wednesday: Full Body Workout
Thursday: Full Body Workout
Friday: Off or Cardio
Saturday: Full Body Workout 
Sunday: Off

1. Muscle Mass in Posterior Chain
2. Learn Proper Training Techniques
3. Thoracic Rotation/ Neck Mobility
4. Improve Overall (total body) Strength
5. Improve Squatting Form

I’m a huge fan of simple programs. But note, simple doesn’t mean easy. I think there is a lot of misinformation online about training these days. Many trainers promote excessive variability. To build muscle, strength, and power, it’s wise to stick to tried and true methods of training.

Our program will focus on hinging, squatting, pushing, pulling, rotation, and anti-rotation exercises. We will use barbells, kettlebells, dumbbells, the trap bar, TRX, and bodyweight.

About Tempo:
The tempo in which you perform your exercises matters. Sometimes you see gym goers performing their reps quickly without reaching a full range of motion in the muscle group. This is a mistake because it will cause uneven soreness and tightness in the muscle tissue. Strength training should increase the muscle tissue during the workout. 

Here is how tempo works: there will be three numbers written with a hyphen in between 
i.e; x-x-x

In this first phase of the program, you will a few tempo schemes depending on the exercise and how much we want to stress the eccentric. 

Example of medium tempo: 2-2-2. This means that the eccentric (way down or up depending on exercise) will be a 2 count, the pause at the bottom or top will be a 2 count, and the concentric (way up or down depending on exercise) will be a 2 count. 

If it were 4-1-1, you would go down for four, hold for 1, then come up on a 1 count, etc.

About Volume
For the first 2 weeks of your program, do the lower number of sets listed. After week 2, we will add in the higher numbers of sets listed. Start conservatively and don’t go for any PRs. We are building a base of strength and power in this program that will unlock new levels in future programs. 

About Sets
Your exercises will be listed as A,B,C. Exercises A and B are to be performed back to back without rest. Exercise C is either a stretch or mobility exercise, or core exercise. If needed, take a short break 60-120” after exercise C before returning to exercise A, B, then C for the designated number of sets. These are “triple” or “giant” sets.  

Warm Up:
1. Treadmill Jog or Concept2 Rower – 5 Minutes or 1000m
2. Athletic Warmup
3. Kettlebell Arm Bar + Bent Arm Bar 5 + 5
4. Prying Goblet Squat 1 set, 30-60”
5. Banded Hip Bridge 1 set, 30 reps
6. Hanging from Bar – 1 set of 45-60”

Full Body Workout
A. Trap Bar Deadlift – 5 reps, 7 sets
B. Kettlebell Press – 5 reps, 5 sets
A. Barbell Bent Over Row – 8-12 reps, 3-4 sets
B. Heavy Kettlebell Swing – 12 reps, 3-4 sets
C. Dumbbell Lateral Raise – 12-15 reps, 3-4 sets
A. TRX Atomic Pushup – 15 reps, 3 sets
B. Rope Face Pulls – 15 reps, 3 sets
C. Bretzel Stretch – 45” hold/side, 3 set

A. Barbell Back Squat – 5 reps, 7 sets
B. Pullup – 5-10 reps, 5 sets
A. Single Leg Double Kettlebell Romanian Deadlift 5-7 reps, 3-4 sets
B. Single Arm Kettlebell Swing – 12 reps/side, 3-4 sets
C. Hanging Leg Raise – 12 reps, 3-4 sets
A. Dumbbell Bench Press – 12 reps, 3 sets
B. Standing Cable Row – 12-15 reps, 3 sets
C. Couch Stretch – 45” hold/side, 3 sets 

A. Weighted Chin-Up – 5 reps, 5 sets
B. Weighted Dip – 5 reps, 5 sets
C. Kettlebell Swing – 10 reps, 5 sets
A. Barbell Hip Thruster – 12 reps, 3-4 sets
B. Back Extension on GHD – 10-15 reps, 3-4 sets
C. Half-Kneeling Pallof Press – 10-12 reps, 3-4 sets
A. Incline Dumbbell Curl – 8-12 reps, 3 sets
B. Rope Triceps Extension – 15 reps, 3 sets
C. External Rotation (knee to elbow) – 10 reps/side, 3 sets

A. Barbell Conventional Deadlift – 12 reps, 3-4 sets
B. Double Kettlebell Press – 5-8 reps, 3-4 sets
A. Dumbbell Bent Over Row – 12 reps, 3-4 sets
B. Single Arm Incline Bench Press – 8-12 reps, 3-4 sets
C. Cable Wood Chop – 12 reps, 3-4 sets
A. Double Kettlebell Clean + F. Squat – 10 reps, 3 sets
B. Double Kettlebell Rack Farmers Carry – 60 yards, 3 sets
C. Turkish Get Up 2+2, 3 sets

8 Tips to Staying Healthy this Holiday Season

The holidays are here! It’s a time of celebrating and eating, but it’s also a time where so many of us are stressed about our health and wellness goals. We love supporting you on your flocking journey so today we are sharing 8 tips on how to stay healthy during this time of the year. You’ll be able to focus on fun and connection instead of how many pounds you’re going to gain. 

Workout Before and After the Feast

Working out before and after the lunch/dinner will help you burn calories, not feel as guilty and boost your feel good hormones. (We all know the holidays can be stressful)

Go for a hike/walk by yourself or the family (new traditions?)
Do an at home workout after you’ve digested so you don’t feel so sluggish from all that turkey (tryptophan in turkey makes you sleepy) lol

Kick the EXTRA Calories out the Window 

It’s easy to over indulge. But being mindful is important. If you’re hosting or bringing dishes to Thanksgiving dinner make healthier recipes: less sugar and calories.

For example instead of milk and heavy cream in mashed potatoes substitute with veggie broth and use seasonings to spice them up!

I’m a huge fan of Cape Cod chips and sour cream and onion dip but i like to use greek yoguart instead! I promise it still taste great! 

Be an Adult and Practice Self-Control

Again mindfulness plays a big role in what we do and how we think. We don’t want you to restrict per say but praciticing self control is a form of self respect.

Check out the Thanksgiving food display and decide what you’re going to eat, select reasonable sized portions of foods you don’t eat often.

Use your calories wisely if you’re worried about weight gain and don’t waste your calorie intake on foods you eat all the time!

Slow Down & Skip the Seconds

Resist going back for seconds. Especially if there’s dessert! Leave it for the leftovers.

It’s about enjoying, not over eating as an excuse because its the holidays. It’s our mindset around the holdaies that need shifting. 

Best bet : white turkey meat, veggies, roasted sweet potatoes, mashed potatoes and pumpkin pie! Flock that’s good!

Savor your Thanksgiving Meal

Eat to enjoy and taste the foods.

Go Easy on the Booze, You Lush

Alcohol calories add up quickly my friends. Enjoy a glass of wine. Drink a beer. And choose drinks with lower calories. Hydrate between drinks as well.

Be Realistic
Celebration is what the holiday season is all about. You’re going to indulge. You’re going to eat things out of the norm for you and that’s okay. Don’t think you’re going to loose weight. Focus on maintaining. Continue moving your body. Do what feels best!

Focus on the Who Not the What
The holiday’s are about family and friends. We just happen to connect through food. But what if we focused on the people and not the food as much! Think about how that would make your feel! Be in the present moment and enjoy the laughs, the sights, the sounds and the people!



Flock with us this holiday season! Get powered by our hemp enhanced Turmeric. Turmeric has been around for thousands of years and is a valuable nutrient in any wellness regime. Keep your eyes open for our Flocksgiving Day Sale that’s extended until December 5th! 

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Blue Zones- A Culture of Living Longer

Blue Zones- A Culture of Living Longer

What factors do you attribute to your physical wellness? What steps do you take to maximize your health and lifespan?

For centuries, people have obsessed over longevity. Throughout the world, health and the human lifespan are viewed through a variety of lenses. Some consider environment and lifestyle to be a primary factor for longevity, while others focus on science and medicine. Spirituality is another way that groups interpret and enhance health. While the highest potential for human longevity probably lies within all of these concepts, we are often told that our health is predetermined by our genes. However, a Danish study on twins concluded that lifespan for individuals is only about 20% determined by genetics. This research suggests that there is significant potential for us to take control of our health and maximize our longevity through beneficial lifestyle practices.

Blue Zones is a study that was aided by National Geographic. The study has identified several communities throughout the world where people seem to have mastered the art of living longer. Researchers have found that these communities achieve the highest average lifespan, with more people living past the age of 100 than anywhere else in the world. So, what sets these communities apart from others? And since these Blue Zones occur throughout differing parts of the world, what commonalities do they share?

The Blue Zones study concludes that these long-lived communities share some significant traits, all predominantly driven by cultural identity and lifestyle. One such trait is dietary habit. All Blue Zone diets are dominated by plant-based meals, with little to no consumption of processed foods. Meat is part of the diet, but it is consumed sparingly. All of the groups drink coffee every day (coffee enthusiasts rejoice!). Similarly, most of the Blue Zone groups consume 1-2 servings of alcohol each day. People within these zones also share a similar philosophy about food intake. They dine in moderation, typically adhering to a tradition of eating until they feel 80% full. Many do not eat at night.

Another commonality within Blue Zones is a strong sense of purpose. Each of the groups enjoys a rich intrapersonal life where individuals are deeply identified with familial bonds. Psychological studies have long concluded that loneliness and dissociation are terrible for your health. In Blue Zones, communities tend to be smaller and people tend to stay active and connected within them. Where many societies bolster an individualist, isolationist mindset, Blue Zones are characterized by social cohesion. This trait appears to be a recipe for longer lifespans. For example, research suggests that Grandparents who frequently babysit their Grandchildren tend to live longer. Other studies show that an honest commitment to loved ones may lower disease and mortality risk for all family members, young and old. In Okinawa, Japan (a Blue Zone), social cohesion is so important that it has its own name, “Moais”- a group that is bound together for life.

Creating and honoring this deep sense of purpose likely empowers Blue Zoners not only to live longer, but to live with more vitality as well. In the United States, many adults experience a sharp decline in activity after retirement. Researchers believe that staying active after retirement could decrease your risk of mortality by as much as 10%. While numerous factors may contribute to this trend, it’s likely that many Americans experience a loss of fulfillment once their working days are over. Whether it’s through mastering a craft, raising a family, or tending to a farm, the Blue Zone study suggests that having a sense of purpose can increase the quality and length of life. Okinawans refer to it as “Ikigai”, or a reason to wake up in the morning.

Finally, people in Blue Zones always make time to quiet the mind, destress, and go inward. Stress is a known killer. It causes inflammation, chronic disease, and a myriad of other ailments that contribute to early death. Blue Zone populations practice mindfulness and stress management every day. The specific practice varies from place to place, but it is typically engrained in the sociocultural fabric. For example, Okinawans take time to honor their ancestors, while Seventh Day Adventists (another Blue Zone group), use prayer as a means of quieting the mind.

The Blue Zones study concludes that people could increase their lifespan by 10-12 years by adopting the right lifestyle practices. A closer look at Blue Zones may help us examine our own lifestyle practices and assess our connection to health, longevity, and wellness through new eyes.