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  <title><![CDATA[FlowPulseMindCore]]></title>
  <link>https://flowpulsemindcore.com/</link>
  <description><![CDATA[FlowPulseMindCore is a San Francisco strength and conditioning gym with small group training, personal coaching, and smart programming. Book a free intro today.]]></description>
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    <title><![CDATA[Summer block starts July 21: what to expect]]></title>
    <link>https://flowpulsemindcore.com/</link>
    <description><![CDATA[The new twelve-week strength block kicks off on July 21. Here is what the programming looks like, why we are leading with the trap bar this cycle, and how to prepare if you are joining mid-summer.]]></description>
    <pubDate>2026-07-10</pubDate>
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    <title><![CDATA[Why we capped group sessions at eight (and why we are not changing it)]]></title>
    <link>https://flowpulsemindcore.com/</link>
    <description><![CDATA[We get asked about this regularly. Could we fit twelve people in the space? Probably. Would the coaching be the same? No. Here is the thinking behind the cap and why it has stayed at eight since 2019.]]></description>
    <pubDate>2026-06-28</pubDate>
  </item>
  <item>
    <title><![CDATA[How to Start Strength Training When You Have No Idea Where to Begin]]></title>
    <link>https://flowpulsemindcore.com/notes/how-to-start-strength-training-from-scratch.html</link>
    <guid>https://flowpulsemindcore.com/notes/how-to-start-strength-training-from-scratch.html</guid>
    <description><![CDATA[Most people who walk into a gym for the first time already know they want to get stronger. What they do not know is where to put their hands. The barbell looks heavy. The rack looks complicated. Everyone else seems to know something you do not. Here is the thing: they did not always. This guide covers the first eight weeks of strength training in plain language, without the jargon and without the assumption that you already know what a Romanian deadlift is.]]></description>
    <pubDate>2026-06-15</pubDate>
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    <title><![CDATA[Deload Week: What It Is, Why It Works, and Why You Keep Skipping It]]></title>
    <link>https://flowpulsemindcore.com/notes/deload-week-what-it-is-and-why-it-works.html</link>
    <guid>https://flowpulsemindcore.com/notes/deload-week-what-it-is-and-why-it-works.html</guid>
    <description><![CDATA[Every twelve-week training block at FlowPulseMindCore has a deload written into week nine. Not suggested. Written in. Members who have been here a while know the drill. Members who are new sometimes look at the reduced loads and ask if something is wrong. Nothing is wrong. The deload is the point.]]></description>
    <pubDate>2026-05-20</pubDate>
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    <title><![CDATA[Trap Bar Deadlift vs Conventional: Which One Belongs in Your Program]]></title>
    <link>https://flowpulsemindcore.com/notes/trap-bar-deadlift-vs-conventional-which-to-choose.html</link>
    <guid>https://flowpulsemindcore.com/notes/trap-bar-deadlift-vs-conventional-which-to-choose.html</guid>
    <description><![CDATA[The trap bar deadlift and the conventional deadlift are both hinge patterns. Both load the posterior chain. Both will make you stronger. But they are not the same lift, and choosing between them is not just a matter of preference. It is a programming decision that affects how your hips, knees, and lower back are loaded over a twelve-week block.]]></description>
    <pubDate>2026-07-01</pubDate>
  </item>
  <item>
    <title><![CDATA[Protein Timing for Strength Training: What Actually Matters for Beginners]]></title>
    <link>https://flowpulsemindcore.com/notes/protein-timing-for-strength-training-beginners.html</link>
    <guid>https://flowpulsemindcore.com/notes/protein-timing-for-strength-training-beginners.html</guid>
    <description><![CDATA[The anabolic window. You have probably heard of it. The idea that you have a narrow slot of time after training to consume protein or the session was wasted. It is one of the most persistent pieces of gym mythology, and it has sold a lot of protein shakes. The actual research is more nuanced and, for most beginners, more forgiving.]]></description>
    <pubDate>2026-04-10</pubDate>
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  <item>
    <title><![CDATA[How to Actually Get Past a Training Plateau (Without Just Lifting More)]]></title>
    <link>https://flowpulsemindcore.com/notes/how-to-recover-from-a-training-plateau.html</link>
    <guid>https://flowpulsemindcore.com/notes/how-to-recover-from-a-training-plateau.html</guid>
    <description><![CDATA[You have been training consistently for six months. The first three months, everything went up. Squat, deadlift, press. Every week, a little more. Then it stopped. The weights are the same. The sessions feel harder, not easier. You are doing everything right and nothing is changing. This is a plateau, and it is not a sign that you have reached your limit. It is a sign that something in the program needs to change.]]></description>
    <pubDate>2026-03-05</pubDate>
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