ASF here with this week’s Flow State—my space to share health tips, workouts, playlists, recipes, and reflections. I’m so glad you’re here!
This week was a beautiful one. I just spent it back home in NYC celebrating Yom Kippur. I’m always so grateful for my connection to spirituality, outside of organized religion. It was such a powerful reminder to pause and connect with something bigger than ourselves. No matter what your beliefs are, there’s magic in taking a moment to lean into your spirit and disconnect from the material world.
I loved being with family, friends, and soaking in my favorite city in the world, at the best time ever with perfectly crisp fall weather. Every time I’m home, I seriously consider moving back—who knows, maybe it’ll happen sooner than later!
After this time of reflection, I’m feeling recharged and excited about what’s next. I can’t wait to share more workouts on www.FlowIntoStrong.com and some exciting events that are coming up. Stay tuned!
THIS WEEK:
1 TRENDING NOW: Peptides
2 FITNESS: Keep It Simple, Stupid - How to program a quick workout
3 PROTEIN GIRLIE: 2-Ingredient Protein Pancakes
4 PLAYLIST: Flow & Feel the Beat
5 FINISHER: 5 Books that Transformed How I Think
1. TRENDING NOW: Peptides
Peptides have become a hot topic in the wellness world, but there’s still a lot of confusion and stigma around their usage. Some people think they’re unnatural or only used by athletes, but the truth is, peptides are simply short chains of amino acids that your body naturally produces. When used correctly, they can be incredible supplements to support your health goals.
So, what’s the deal with peptides? They can help improve everything from recovery and muscle growth to skin health and cognitive function. The stigma often comes from misinformation or misunderstanding about how they work. Think of them like any other supplement—they’re there to enhance what your body is already doing.
I personally love peptides and treat them as part of my wellness routine. I work with Joi Wellness, where I receive a customized blood panel and then get prescribed the right options for me. Right now, I’m taking B12+MIC, which has been a game-changer for energy and overall wellness. By getting a blood panel done, I can see exactly what my body needs, and it takes the guesswork out of my supplement routine. They even send all of your supplements in convenient pre-portioned daily packs.
🩸 After going 3 years without my cycle (yeah… 😢) and now finally being back in my flow; it’s been a journey to rebalance and optimize my hormones. Joi has been able to support this journey and in just one month, I feel better, look better, have more energy, train harder, and recover faster.
If you’re curious about trying peptides, I highly recommend working with professionals who can guide you based on your specific health markers. I have a 10% off code for Joi Wellness (use code ASF) if you want to check them out and see what peptides can do for you!
2. FITNESS: Keep It Simple, Stupid – How to program a quick workout
Did you know that sticking to a consistent workout routine is often more effective than constantly switching things up? Overcomplicating your training can lead to burnout or confusion, and sometimes simplicity is all you need to see progress.
Here’s my tried-and-true method for building a workout that I’ve followed for years, and it’s all about keeping things simple and effective. Let me teach you so you feel confident the next time you walk into the gym, even if you don’t have a plan!
K.I.S.S. – Keep It Simple, Stupid 💋
No need to reinvent the wheel! Here’s how you can build your own simple, yet powerful workout from a few staple exercises:
Choose One Lower Body + One Upper Body Movement
Pick exercises that complement each other using the push-pull method.
Lower Body Pull + Upper Body Push
Example: Deadlifts + Push-ups
Deadlifts target your posterior chain (hamstrings, glutes, back), while push-ups focus on your chest, shoulders, and triceps.
Lower Body Push + Upper Body Pull
Example: Lunges + Rows
Lunges strengthen your quads and glutes, while rows engage your back and biceps.
Here is me demo-ing each move:
Bonus Move
Add a finisher to the workout that targets core or boosts your heart rate:
Core options: Planks, Russian Twists, Heavy Carries
Cardio options: Lateral Bounds, Vertical Jumps, 30 seconds on the rower or ski machine.
Progress Each Week
Increase weight or the number of reps as you get stronger.
You can also advance from bilateral (both arms/legs) to unilateral (single arm/leg) movements to add an extra challenge.
Sets & Reps
In my experience, 4 sets is the sweet spot to build strength and stamina.
Aim for 8-12 reps per set for strength, or 12-15 reps for endurance, depending on your goals.
Warm-Up
Always warm up with bodyweight movements that mirror your main lifts to activate and prime your muscles for work.
By sticking to this simple structure, you’ll feel stronger, more confident, and less overwhelmed by the variety of exercises out there. Keep it simple, consistent, and watch the results follow!
3. PROTEIN GIRLIE: 2-Ingredient Protein Pancakes
If you’re looking for a simple and delicious way to prioritize protein in your mornings, these 2-ingredient pancakes are a game changer. All you need is 2 eggs and 1 banana—whisk them together, pan-fry, and voilà! You’ve got a protein-packed breakfast in minutes. Want to boost the protein even more? Top them with cottage cheese or Greek yogurt, or mix in your favorite protein powder for an extra punch.
Why Protein is a Must
Protein is essential for muscle repair, maintaining strength, and staying energized throughout the day. It’s especially important after a workout, as it helps with recovery and muscle growth. When you start your day with protein, you’re setting yourself up for better performance, better focus, and feeling fuller for longer.
Why Breakfast Matters
We’ve all heard that breakfast is the most important meal of the day—and for good reason. After fasting overnight, breakfast replenishes your glucose levels, giving you the energy to start your day strong. Skipping breakfast can leave you feeling sluggish, decrease your concentration, and even lead to overeating later in the day. Pairing protein with a wholesome breakfast ensures that you kick off your day on the right foot, keeping your metabolism humming and your muscles fueled.
4. PLAYLIST Flow & Feel the Beat
Here’s a recent playlist I used when I taught an event for Joi Women’s Wellness. Yes, it has lots of Fred on it…
5. FINISHER: 5 Books that Transformed How I Think
1. Daring Greatly by Brené Brown
Brené Brown shows us that vulnerability isn’t weakness—it’s courage. She encourages us to embrace uncertainty and discomfort as the path to growth. This book reminded me that showing up, even when it feels hard, is what true bravery looks like.
2. The Alchemist by Paulo Coelho
This book is all about trusting the journey. “The secret is here in the present,” Coelho writes, and that wisdom resonates deeply. It’s a beautiful reminder to focus on the now, trust the process, and believe in your dreams.
3. Only Love is Real by Dr. Brian Weiss
One of my all-time favorites. Dr. Weiss shares a mesmerizing story about soulmates and reincarnation, showing how love transcends time and space. It’s a powerful reminder of how connected we all are.
4. Untamed by Glennon Doyle
Glennon Doyle teaches you how to break free from societal expectations and reclaim your true self. This book will inspire you to stop playing small and embrace the wild, untamed version of you.
5. The Celestine Prophecy by James Redfield
A journey into spiritual awakening, The Celestine Prophecy encourages you to look for synchronicities in life. It’s a powerful reminder that everything is connected, and the universe is always guiding you.
Thanks so much for tuning in to this week’s Flow State! I hope you found some inspiration, whether it’s in a new workout, a book recommendation, or just a moment to reflect on your own journey. As always, I love hearing from you, so let me know what you want to see more of next week—whether it’s more playlists, fitness tips, or personal reflections.
I’m excited to keep sharing more workouts, wellness tips, and insights with you here, and of course, more on Flow Into Strong and what’s coming next. Here’s to a week of progress, connection, and leaning into the magic of every moment.
Talk soon,
Alex