Flock Fitness : Why you should move your body, TODAY!


Living an active lifestyle starts with a healthy mindset, and is aided with proper nutrition. The 5 fingers have a direct impact on one another. Physical fitness is the foundation to building the mental muscle that propels you on the pursuit of self mastery. 

When we change the paradigm around our fitness story we change the results we see. Fitness is fun, it shows us our strengths and weaknesses and allows us to see our progress, and has a direct correlation with improved energy and clarity. 

It’s about progression not perfection. 

This month our focus is to introduce our 5 fingers and expand on them over the coming months. We started the year off with cultivating habits and introduced a frame work inclusive of self awareness, accountability, self discipline and consistency. This framework can easily be adapted to enhance our fitness relationship. When these tools are used it eases our ability to create habits. 

Check out our instagram for daily Flock Fitness Workouts!

We focus on workout patterns such as upper or lower body and full body. Within that we focus on stretching, functional patterns, resistance training, free weights, body weight and bands.

The key is to know our workouts will vary depending on our goals. The relationship between you and fitness is between the two of you. It’s not about comparison, all those people working out in the gym are there for themselves.

Workouts come in all shapes and forms! It doesn’t only have to be the gym, incorporating fun and community can bring a new feeling to the relationship. We love acro yoga, hiking and outdoor park workouts!


It’s good to have a variation in your workout the most important takeaway from this when you move your body in a way that will make you healthy and strong you feel it from the inside out. 

We live in a world that we’re mostly sedentary, most people sit all day for work and than go home and sit and watch tv. Exercise is medicine, literally just like a pill, it reliably changes brain function by altering the activity of key brain chemicals and hormones!  

Research has shown that for 2020 the buzz on fitness is the focus of fitness for wellbeing, thinking outside the gym and taking workouts outdoors and attending more group classes to connect with one another. 

Don’t wait to get started. Your future self will thank you.

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