Sauca & Alternate Nostril Breathing

by Becca Ramsey, 200 CYT

This month we will be practicing Sauca/Purity. Please enjoy the video below to help get you started! Come to class to learn more!

Team Spotlight: Ethan Godwin


What is your role at Livewell?
My role at Livewell is to work as the IT coordinator, which involves everything from setting up new employee email accounts to repairing the Flex 151 machines when there is a computer failure. I also act as a Certified Personal Trainer with the Flex 151 program.

What drew you to want to work at Livewell originally?
My initial visit was a long time in the works. My mom was a client of Flex 151 for over a year and a half and was always trying to get me to come check out the program. At the time I was going to the gym around 15 hours a week and my ego couldn’t wrap around that it was even remotely possible to get a full workout in within 15 minutes. So I ridiculed my mom forever about how it couldn’t work until one day she finally got me to try a consult and I have been hooked ever since!

What is your favorite part about working at Livewell?
My favorite part about working at Livewell is having an outlet to express my passion, which involves helping others achieve their health/fitness goals in a sustainable manner. I also enjoy getting to be part of a positive team where everyone shares similar principles when it comes to nutrition, fitness, and just life in general.

What hobbies and interests do you have outside of work?
Outside of work I love to be outside as much as I can. Granted good weather, my go to hobby is mountain biking, but I also enjoy hiking, road biking, camping, cooking, stimulating conversations, and listening to podcasts. Aside from those, I also really enjoy traveling to foreign destinations and learning about other cultures and meeting new people.

What’s on your bucket list?
I don’t really have a bucket list per se, but I would like to see all 7 wonders of the world.

People would be surprised if they knew:
That I have a degree in Finance and have spent over two years total traveling outside of the U.S.
seeing 40 countries.

Do you have a favorite quote?€
I wouldn’t say I have a favorite, but I really like motivating quotes. A good example being “The mind is
everything. What you think is what you become.”  – Buddha

How We Fit 99 Minutes of Work into a 15 Minute Workout

by Shaun Angel, Owner, CPT

At Flex 151, we are used to skepticism. In fact, we welcome and encourage it. So, when we say that we can fit a 99 minute workout into 15 minutes at Flex 151, we want to back that claim up with some math to show you how we arrive at that statement.

First, we want to define a few terms. The Merriam-Webster Dictionary defines "exercise" as activity that requires physical or mental exertion, especially when performed to develop or maintain fitness. We then looked at the definition of the word "work," which is defined as activity in which one exerts strength or faculties to do or perform something. Hmm...looks like exercise is work!

Conventional wisdom tells us that we get more results when we spend more time in the gym. However, at Flex 151, we use science to refine that statement. We believe have to do the work, but it is more work that produces more results, not more time as is commonly cited.

So, with all that said, a few things that make us different are that we lift slowly, and we don't lock out our joints. That keeps the workload higher on our muscles and keeps our joints safe. We also measure the time the muscle contracts, not the amount of time we are in the gym, as a barometer of our success. Additionally, we work to the point of exhaustion. Now, that exhaustion is achieved at a personal and customized level, not a level guessed and imposed upon you by a trainer.

In our math explanation, we need to review a few of basic weight lifting definitions. A repetition is a single movement of a weight back and forth or up and down. A set is a series of repitions. And the cadence is how fast you are moving the work across your range of motion.

To follow along with Shaun's math, use the image below:

Why does all of this matter?  We want to engage our bodies for activity, to actively thrive, to keep our skeletal muscle mass, to have better function, and to not waste our time!  The reality is, exercise is about 20% of our health equation.  We still need to be getting more movement (7,500-10,000 steps a day!) and eating right.  Our simplified nutritional programming will help you choose the right foods to get you back to life.  

The best way to experience and feel Flex 151 is through our no obligation 40 minute consultation and workout.  We show you what we do, take your health goals into consideration, and get you started on our mission.  We want to create a positive, empowering environment that creates a ripple effect: you exercise, you eat better, you balance time better, and therefore, you make deposits of success in all areas of your life.  We still believe in doing the work, but we can do the work smarter and safer without burnout.

Life is too short to be passively regressing, we need to actively thrive!

You can book your free consultation and workout by clicking here.  We look forward to meeting you!


What We Eat at Livewell: Shaun's Plates

Hello, my name is Shaun Angel.  I am co-owner at Livewell featuring Flex 151 & UpGrade Café, as well a Certified Personal Trainer.  We have been answering a common question we hear at Livewell, which is ‘What do you eat?’.  Before I get into that answer, I think it may help to explain my background a bit and what got me (us) into this lifestyle in the first place.   

My Mom and Dad raised us in a very health-centered household as far back as I can remember.  Sure, we had junk food and treats, but we also ate stone ground oatmeal, mom made whole grain sprouted bread, and she forced veggies down our throats whether we were agreeable to that or not (Mom will likely read this and chuckle).  My Grandma probably spurred most of this on as the family health guru.  I also grew up training Martial Arts at my father’s school, Angel Martial Arts Academy, and excelled at wrestling.  So, eating healthy and working out were always ok with me.

As I graduated college and started into a corporate career in sales, eating right and working out still were non-issues, and I was able to maintain what I thought at the time was ‘good shape’.   As my mid 20s gave way to late 20s however, things changed.  I found myself in a great position with Georgia Gulf/Exterior Portfolio by Crane, kept my job during the post 2009 economic meltdown, was in the middle of my MBA at Colorado State University, and we had our first child, Jack, on the way.  Life was crazy, and the demands of work caught up with my available time. 

I was 28 years old when the stark realization set in that I couldn’t maintain my waistline any longer and that I was already an out of shape travelling sales guy who really didn’t feel good most of the time.   I couldn’t be on the road 50-60K miles per year, be a father and husband, AND keep in the gym 3-4 days per week.  Plus, I was so tired of Hampton Inn gyms!  So, I vowed with my wife to get back in shape after I graduated my MBA.  That journey led me through several styles of exercise, subsequent serious injury, then on to high intensity slow motion isokinetic training (Flex 151!). 

My body composition did change with other forms of exercise, but my real change in body composition came after this new way of eating.  I dropped weight fast enough some in my family thought I was sick.  My 35" waist went to a 28-30''.  190 lbs post MBA went to 165, which I still maintain soaking wet.  My strength initially dropped but has since far surpassed what I used to do when I weighed 25 lbs heavier.  Molly jumped on board, experienced similar results and the rest is history.  Now, we try to share it with people who are trying to get unstuck on their own journeys. 

shaun1     shaun2
                2009: pre-Flex 151                                                      2013

At the core of what we learned about was inflammation.  The number one thing that causes it for most people is the culminated effects of sugar and chemicals bombarding the body of a daily, weekly and yearly basis.  My genetics were good enough to hold a lot of weight gain off until I got older.  Eventually, bad eating caught up with me.  My start was eliminating one thing…bread.  Results came in my mid section and face.  So, I stepped up my efforts on removing more chemicals and synthetics from my body and quit worrying completely about calories.  People thought I was low-carbing it, but I was actually eating mostly carbs, but they were from veggies.  I drastically increased my healthy fats and to this day about 70% of my calories in a day come from healthy fats, with the bulk of my plate looking like veggies.  I actually am moderate on protein, maybe 25% of my calories due to how easy it is for the body to convert excess protein over to sugar, aka glucose (not to mention some real studies on the dangers of excess protein on the body).  I really never feel like I am dieting and now that my body fat is lower, it is actually a lot easier to maintain.  When I gain a few inches in my waist, I usually easily catch it and know what I am doing wrong now.  So, even though I was strict at the beginning, I now focus on eating for cellular nutrition 80% of the time and eating for fun the other 20%, but even those buckets have merged. 

Many of my ‘junk foods’ now (aside from wine and some beer once in awhile) are not that bad for me.  I am not perfect, and I quit beating myself up for falling off the wagon.  My life is much more consistent now.  I do usually carry a small cooler with healthy snacks wherever I go.  This helps me stay consistent.  I drink too much coffee still, but I am learning how to hack that as well.  All in all, I feel better at 34 than I did at 23 and workout about 15 minutes weekly instead of 4 hours.  That frees up my time to be a workaholic (still working on this part) and be with my family.  My life is nowhere near balanced right now, but this way of eating really helps not exacerbate the stress of small business ownership.   

Here’s a few snapshots and examples of some daily food stuff:


Always a large glass of water with Apple Cider Vinegar or fresh squeezed lemon juice (available at Fresh Market).  This starts me hydrated and alkaline.

shaun 3_copy

Then, don’t let me fool you…lots of coffee! I keep it organic, fresh roasted and fresh ground.  Sometimes I make it “bulletproof” by adding grassfed butter or organic ghee; maca, cacao powder, MCT oil and vanilla with Collagen peptides.  If I do this, I don’t eat until about 1 pm.

If I splurge on a meal the night before, I usually intermittent fast until about 2 pm to force my body into detoxification, preferably working out on an empty stomach. 

Here is one breakfast option while ‘on the go’ (I am usually running fast, so I have zero time in the morning to cook anything):

Sweet Bell Pepper and Almond Butter. (No sugar as the pepper is sweet enough)



Bowl of stuff:  I will drop in some salmon or sardines, add some veggies (usually what is left over from the day before), and add a fat.  In this case, avocado and coconut milk does the trick.  This is served over mashed cauliflower.  I know it looks bad, but the taste is great!  I add a little more fat for energy (since I don’t eat a lot of starch or grains) and a god helping of something fermented when I can, in this case, kim chee.  Fermented foods are a good source of probiotics and essential for good gut health.  I try to eat fermented foods several times throughout the day.  



Usually this is my biggest meal of the day due to circadian rhythm and hormone reasoning.  I choose to eat heavier meals when hormones are dropping to align my energy with my body’s rhythms.  This really helps me a lot with afternoon sluggishness.  I realize this goes against what conventional wisdom says, but I listen to my body much more now.  Pictured is pastured local sausage on a hunk of lettuce with avocado and two sides of veggies, roasted Brussel sprouts and sautéed sweet potato.


So, with all that, I want to leave you with a challenge to identify your ‘why’ for eating better, exercising more, or getting more sleep?   How would that goal you are after now make you feel…try to identify that feeling as the goal, thus making the actual goal a side effect.  That’s a different goal setting process, but it works for me.  That ‘feeling’ just may be what provides your conviction to make permanent and escalating improvements in your life.  You will allow yourself to get better.   Here’s mine!     

The best time to plant a tree was 20 years ago.  The second best time is now.  We do, then we feel.  Feelings follow behavior.   –old Chinese Proverb.