Posts - Strength &amp; Flex | HealthUnlocked

For the rowers amongst us, just wanted to drop the fabulous 12 Rows of Christmas here by John Steventon’s RowAlong YouTube Channel, my go-to place for getting...

Administrator•2 days ago

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ROWING: 12 Rows of Christmas

For the rowers amongst us, just wanted to drop the fabulous 12 Rows of Christma...

Administrator•3 days ago

𝕱𝖔𝖚𝖗 𝕾𝖚𝖓𝖉𝖆𝖞𝖘 𝖙𝖔 𝖌𝖔 𝖙𝖔 𝕮𝖍𝖗𝖎𝖘𝖙𝖒𝖆𝖘 As last year, I thought I’d post a fun weekly Advent workout and see if anyone on the Strengths...

1st Advent: Try some new and/or familiar workouts

𝕱𝖔𝖚𝖗 𝕾𝖚𝖓𝖉𝖆𝖞𝖘 𝖙𝖔 𝖌𝖔 𝖙𝖔 𝕮𝖍𝖗𝖎𝖘𝖙𝖒𝖆𝖘 As last year, I tho...

Administrator•3 days ago

I can’t belief I’m still feeling ropey! And not in a rope-flow good way. But I am back to work but still coughing. But this little tutorial of a Rope Flow...

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Rope Flow Friday - Tim’s Golf Swing

I can’t belief I’m still feeling ropey! And not in a rope-flow good way. But I a...

Administrator•5 days ago

HELLO and welcome! Yes... I am still here and still, trying to find time to do all the things that need to be done. I am so sorry for my absence here, but...

CHANGING- ROOM -CHAT... Last week of NOVEMBER....Come on in!

HELLO and welcome! Yes... I am still here and still, trying to find time to do ...

I’m a bit down under, having been ill last weekend and my recovery progressing in 3 steps forward and 2 steps back. I still sound very raspy, but the worst is...

Administrator•8 days ago

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Rope Flow Friday - 20 min Follow Along (RokasMove)

I’m a bit down under, having been ill last weekend and my recovery progressing i...

Administrator•12 days ago

Very busy week for me, but I have managed to take 5 minutes out here and there, before a walk and run, practicing some Rope Flow. But haven’t added any new...

Rope Flow Friday - Monster Rope 🤣

Very busy week for me, but I have managed to take 5 minutes out here and there, ...

It’s been a super-busy week for me, with no runs and rows since last Sunday. I did however manage to walk every day, very quick walks and 4 of them on my...

Administrator•19 days ago

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Rope Flow Friday - Six RopeFlow Drills

It’s been a super-busy week for me, with no runs and rows since last Sunday. I d...

Aahhh this is the S&F life!!! Just came down from my work office (former bedroom, but since Covid my home office), hubby is cooking, and I just jumped on...

Administrator•26 days ago

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Very happy with my treadmill…

Aahhh this is the S&F life!!! Just came down from my work office (former bedr...

Administrator•28 days ago

I had better HOP to it then!!!! Welcome to NOVEMBER ! Hello everyone and welcome to the Changing Room... slip into something comfortable and sit a while...

Changing Room Chat... November... Week 1... Come on IN !

I had better HOP to it then!!!! Welcome to NOVEMBER ! Hello everyone and welc...

Beginning of the months seem to always be full of possibilities, so apologies for the many posts that all seem to come in bunched at the beginning of the...

Administrator•1 month ago

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Fun Podcasts about Treadmills

Beginning of the months seem to always be full of possibilities, so apologies fo...

I started walking on my indoor treadmill yesterday, and that meant I kind of got out of the pattern of doing a bit of rope flow before heading out for a walk...

Administrator•1 month ago

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Rope Flow Friday - Back to basics: Overhand, Underhand, Matador, Propeller

I started walking on my indoor treadmill yesterday, and that meant I kind of got...

Administrator•1 month ago

I thought I’d share my plans for getting used to my new treadmill, which is a basic, no frills treadmill with no automatic incline, but a foldable set of legs...

Four-Week Beginners Treadmill Walking Plan (3% Incline)

I thought I’d share my plans for getting used to my new treadmill, which is a ba...

Just dropping our November Mat. Well, last month I think I was doing the 7-min Tibetan Rites regularly, but this month I’m omitting those for the attractive,...

Administrator•1 month ago

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November on S&F: Our Virtual Workout Mat - What exercise snacks have you planned?

Just dropping our November Mat. Well, last month I think I was doing the 7-min...

Administrator•1 month ago

As it wasn’t my running day today, I just had to hop onto a Halloween group row with glowing pumpkin heads around me, all under the blood-red moon! I just had...

Rowing: Halloween Group Row

As it wasn’t my running day today, I just had to hop onto a Halloween group row ...

Administrator•1 month ago

Embrace the Inner Cat! Good Morning folks.. slip off the gear and sit right down. Last week in October... I am still meeting myself coming back, but have...

CHANGING Room CHAT. Come on In... We are in for a long STRETCH !

Embrace the Inner Cat! Good Morning folks.. slip off the gear and sit right do...

For those who are wandering what FLOW is all about, head back to our 4 day Rope flow challenge at...

Administrator•1 month ago

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Rope Flow Friday - I’m still on Basic Drills, how about you?

For those who are wandering what FLOW is all about, head back to our 4 day Rope ...

I just spotted an announcement by the manufacturers of my indoor rower, launching their newest piece of equipment… the StrengthErg. I know strength training...

Administrator•1 month ago

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New Strength Training Equipment?

I just spotted an announcement by the manufacturers of my indoor rower, launchin...

Well, it is probably fair to say that I and probably skysue16 have caught the Rope Flow bug. And we thought we can use a Friday Flow Post to write about...

Administrator•2 months ago

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Rope Flow Friday: An Encyclopaedia of Rope Flow Moves for Future Reference

Well, it is probably fair to say that I and probably skysue16 have caught th...

Hello all you Rope Flow-ers! Got your mooooves (or rather flooowwws) ready to go? So how’s your Flow today? If you haven’t done day 1 or 2 yet,...

Administrator•2 months ago

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4-Day Rope Flow Challenge : Day 4

Hello all you Rope Flow-ers! Got your mooooves (or rather flooowwws) ready t...

Hello and welcome to the Changing Room... A whole week late, after the most horrendously frenetic week, last week . The days and weeks now, seem filled with...

Administrator•2 months ago

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CHANGING Room CHAT... Slip off your exercise shoes and Come on In ...

Hello and welcome to the Changing Room... A whole week late, after the most horr...

Hello all you Rope Flow-ers! 🎶🎶🎶Whip crack away 🎶🎵whip crack away🎵🎶 whip crack awayyyy🎶🎶🎵 So how’s your rope whipping? Here we are on day 3....

Administrator•2 months ago

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4-Day Rope Flow Challenge : Day 3

Hello all you Rope Flow-ers! 🎶🎶🎶Whip crack away 🎶🎵whip crack away🎵🎶 w...

Administrator•2 months ago

Hello all you Rope Flow-ers! Here we are on day 2. How’s it flowing? Hubby and I have had fun doing a 19 min session yesterday, trying out the one...

4-Day Rope Flow Challenge : Day 2

Hello all you Rope Flow-ers! Here we are on day 2. How’s it flowing? H...

Administrator•2 months ago

Hello all! As mentioned, I’ve recently come across ROPE FLOW, and it seemed such a great, elegant, mesmerising movement practice that I couldn’t wait to...

4-Day Rope Flow Challenge : Day 1

Hello all! As mentioned, I’ve recently come across ROPE FLOW, and it seem...

In our household we’ve been practicing knots! And now hubby and I each have a heavier / slower and one lighter / faster flow rope to practice rope flow!...

Administrator•2 months ago

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Me and my Flow Rope are ready, are you?

In our household we’ve been practicing knots! And now hubby and I each have a he...

Who is up for learning a new and rapidly emerging practice of ROPE FLOW? . https://youtu.be/kDWurBqK28c?si=8p1CZiL2zafhw8SB . We’ll do a four day...

Administrator•2 months ago

3 Replies

Who is up for a 4-Day ROPE FLOW Challenge?

Who is up for learning a new and rapidly emerging practice of ROPE FLOW? . h...

Now what will it be? Any guesses?

Administrator•2 months ago

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A new S&F Challenge is coming ….

For all those workout buddies who love seeing the minutes of workouts being measured, and be inspired by all the workouts that others do, why not join our...

Administrator•2 months ago

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We now have a S&F Strava Club!!!

For all those workout buddies who love seeing the minutes of workouts being meas...

I know many of us are still doing the 5 Tibetan Rites, so to keep our collective motivations up and to keep going, I thought I’d start a #Throwback series...

Administrator•2 months ago

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#Throwback Practice: Another Five Tibetan Rites Video

I know many of us are still doing the 5 Tibetan Rites, so to keep our collective...

SIT on the Couch !!!!! Hello to everyone and an apology for being a whole day late with this. Nearly twom dyas ! Happy October.! Take a seat, sip a drink...

Administrator•2 months ago

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CHANGING ROOM CHAT ...OCTOBER...WEEK 1 WHAT ?????

SIT on the Couch !!!!! Hello to everyone and an apology for being a whole day l...