FLOW HIGH PERFORMANCE

STUDIES https://pubmed.ncbi.nlm.nih.gov/28548340/ https://pubmed.ncbi.nlm.nih.gov/10904038/ https://pubmed.ncbi.nlm.nih.gov/29349935/ https://pubmed.ncbi.nlm.nih.gov/30706656/ https://pubmed.ncbi.nlm.nih.gov/28410328/ https://pubmed.ncbi.nlm.nih.gov/32307198/ https://pubmed.ncbi.nlm.nih.gov/9226483/ https://pubmed.ncbi.nlm.nih.gov/32205914/ https://pubmed.ncbi.nlm.nih.gov/27928218/ https://pubmed.ncbi.nlm.nih.gov/23828289/ https://pubmed.ncbi.nlm.nih.gov/15640463/ https://pubmed.ncbi.nlm.nih.gov/34437373/ VIDEO CREDITS https://www.youtube.com/watch?v=jMOi4oQ415I https://www.youtube.com/watch?v=oo-VOiGxcLQ https://www.youtube.com/watch?v=W1WB3gug90Y TIMESTAMPS 00:00 Intro 00:24 Muscle Growth Time Frame 01:52 Bodyweight & Body Fat 06:31 Nutrition & Water 09:07 Measurement Methods 22:20 Do You Need to Measure Muscle Growth? 24:00 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES & REFERENCES https://pubmed.ncbi.nlm.nih.gov/32310366/ https://badgut.org/information-centre/a-z-digestive-topics/hunger-and-appetite/ https://pubmed.ncbi.nlm.nih.gov/31368631/ https://pubmed.ncbi.nlm.nih.gov/22065844/ https://pubmed.ncbi.nlm.nih.gov/30511505/ TIMESTAMPS 00:00 What is Intuitive Eating? 00:54 Why Intuitive Eating? 03:57 Hunger & Satiety 08:40 How to Eat Intuitively 14:48 Intuitive Eating & Weight Loss 18:07 Experience 19:31 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/34453886/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2011.01911.x https://pubmed.ncbi.nlm.nih.gov/33856352/ https://pubmed.ncbi.nlm.nih.gov/23249564/ https://pubmed.ncbi.nlm.nih.gov/34547483/ https://pubmed.ncbi.nlm.nih.gov/35460292/ TIMESTAMPS 00:00 Step Tracking 01:52 Weight Loss & Management 08:22 Cardiorespiratory Fitness 10:03 Health & Longevity 11:50 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/33497853/ https://pubmed.ncbi.nlm.nih.gov/36334240/ https://sportrxiv.org/index.php/server/preprint/view/295 https://pubmed.ncbi.nlm.nih.gov/28713535/ https://pubmed.ncbi.nlm.nih.gov/28641044/ https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/31895290/ https://pubmed.ncbi.nlm.nih.gov/37523092/ https://pubmed.ncbi.nlm.nih.gov/28617715/ https://pubmed.ncbi.nlm.nih.gov/31824336/ TIMESTAMPS 00:00 What are Effective Reps? 01:22 Proximity to Failure 03:00 Volume vs Intensity 04:37 Rest Periods 05:59 Rep Ranges 08:20 Metabolite Techniques 13:05 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/27433992/ https://pubmed.ncbi.nlm.nih.gov/35291645/ https://sportrxiv.org/index.php/server/preprint/view/295 https://pubmed.ncbi.nlm.nih.gov/33497853/ https://pubmed.ncbi.nlm.nih.gov/37582807/ https://pubmed.ncbi.nlm.nih.gov/36989529/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/37914977/ TIMESTAMPS 00:00 Training Status 03:50 Training Principles 06:19 Training Variables 15:59 Individual Variability 18:38 Calorie Surplus 22:41 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

TIMESTAMPS 00:00 Intro 00:20 Limiting Muscle 03:03 Fatigue 06:17 Stability 09:54 Muscle Range of Motion & Length 13:12 Resistance Profile 15:26 Additional Considerations 19:26 Practical Recommendations STUDIES https://pubmed.ncbi.nlm.nih.gov/29533715/ https://pubmed.ncbi.nlm.nih.gov/22450254/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/33009197/ https://pubmed.ncbi.nlm.nih.gov/37559762/ https://pubmed.ncbi.nlm.nih.gov/33440446/ https://pubmed.ncbi.nlm.nih.gov/37582807/ ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

TIMESTAMPS 00:00 Intro 00:20 Role of Exercise 09:57 Role of Diet 14:56 Practical Recommendations STUDIES & REFERENCES https://pubmed.ncbi.nlm.nih.gov/23584320/ https://www.topendsports.com/testing/norms/vo2max.htm https://pubmed.ncbi.nlm.nih.gov/23249564/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/21060310/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/35215506/ ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

TIMESTAMPS 00:00 Intro 00:20 Energy Balance & Muscle Growth 04:25 Body Fat 05:21 Energy Balance & Time 06:44 Other Variables 08:54 Potential Issues 10:57 When to Bulk & Cut? 13:00 Practical Recommendations STUDIES & REFERENCES https://pubmed.ncbi.nlm.nih.gov/23679146/ https://pubmed.ncbi.nlm.nih.gov/37914977/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://www.strongerbyscience.com/p-ratios/ https://pubmed.ncbi.nlm.nih.gov/26817506/ ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance