🎄🎅🏼 It’s during times of change, pivotal moments, and the most challenging endeavors that our character is truly tested. These experiences serve as the clearest lens through which we can see who we are and what we’re made of. The question isn’t whether we will fail or what we think failure says about us—that’s inevitable. What truly matters is how we respond to those failures, what we say to@ourselves about those failures. It’s our actions in the face of adversity that define who we are and what truly matters to us.
Struggles and difficulties have a way of cutting through the noise, revealing what’s most important—what we care about and who we are at our core. Over time, as we grow and reflect, we begin to see the fruits of our efforts. We can look back with gratitude at the hardships, discomforts, embarrassing situations or frustrations that shaped us, as well as the effort we poured into our work, our families, and our friendships.
I want you all to know how much I truly care about you. Whether you’re a close friend or someone I’ve never had the pleasure of meeting, I’m deeply grateful for your presence in my life. Wishing you all a Happy Holiday season!
Un abrazo.
Improved performance should make us look further than repeating the same patterns adding load, repetitions. It’s should include vectors of force , joint degradation or structural integrity. It’s a careful observation and practice of deconstructing the pieces to better understand how our systems work and can become more efficient , but more importantly to keeping moving better longer.
Spend time in the lab, the shop, the studio, work the details to create something that lasts.
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These quotes have become a North Star:
1. If nothing changes, nothing changes.
2. You can’t move where you can’t move.
3. you don’t know what you don’t know.
So explore the pieces.
Play with your meat wagon.
We only get one ride on this journey…🧠⚙️💥
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ESPAÑOL:
La mejora en el rendimiento no se trata de hacer lo mismo esperando resultados diferentes.
Se trata de observar y practicar la deconstrucción de las piezas, entender cómo el sistema puede evolucionar para ser más eficiente, pero sobre todo, más duradero.
Dedica tiempo al laboratorio, al taller, al estudio — como quieras llamarlo — trabajando en los detalles para crear algo que dura.
Recordemos…
Si nada cambia, nada cambia.
No puedes moverte donde no puedes moverte.
Y lo más importante: no sabemos lo que no sabemos.
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Explora las piezas.
Juega con tu máquina humana.
Solo tenemos un viaje en este trayecto… o eso creemos. 💥🧠⚙️
#movement #performance #longevity #trainspace #animalflow #coachlife #flowstate #fkubed #movementculture #purveyorofresults #rendimiento #movimiento #longevidad #entrenamiento
Training still happening… just less time to film it all 🎥😅
For those of you who mostly know me through social, here’s a quick reel from one of my recent sessions, more circuit-based, simple, effective, no fluff.
Started with a 10min EMOM
3 reps squats, double kettlebells racked, to @strongfirst standards.
Clean, crisp, own the position.
Kept the vibe rolling with some basics (that are never really basic) — a lot of much-needed pulls from the KB clean set up. Shoutout to the goodie I picked up from @sokolstrong 🔥
Wrapped it up with some play — Front Sweep origins drill. Learned through years of mentorship with the smooth surfer 🏄🏻♂️ flowist and creator @mikefitch.af . Always coming back to the roots.
Prep + cool down anchored in FMS principles, FSS @animalflowofficial and fluid dynamics concepts via @institute_of_motion . Because how you start and how you finish matters.
@functionalmvmt
Not every session needs hype.
Just intention.
Consistency.
And a little play at the end.
#trainsmarterlivebetter #animalflow #stronfirst #movementplaymatters
Distance from other Flowists isn’t the best feeling—but the practice and commitment must continue. So that when we come back together, we can fully access our movement, create, explore, and grow with the support of our community.
I’ve been feeling a bit isolated lately, but also supported by the resources our team at @animalflowofficial continues to provide.
Hope you enjoy this little combo. If you’d like to join me, I’ll be in Mexico City this upcoming weekend teaching Level 1.
Coming this May- back in Mexico City 🇲🇽 for the Animal Flow Level 1 Workshop.
A deep dive into quadrupedal movement training—where mobility meets strength, control, and real-world movement. We’ll break down the system, refine technique, and build the confidence to coach and move with intention.
Whether you’re a coach or a movement enthusiast, this is where you level up your practice.
Te vemos ahí.
Link in bio.
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Este mayo — de regreso en Ciudad de México 🇲🇽 para el Animal Flow Level 1 Workshop.
Una inmersión en el entrenamiento de movimiento cuadrupedal—donde la movilidad se encuentra con la fuerza, el control y el movimiento real. Vamos a desglosar el sistema, pulir la técnica y desarrollar la confianza para enseñar y moverte con intención.
Ya seas coach o amante del movimiento, aquí es donde elevas tu práctica.
Te vemos ahí.
Enlace en mi bio.
We had a flow jam in Miami!
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Master Instructor @fkubed and Regional Leader @the.lofi.samurai got together with local instructor @lylemccombs to celebrate him passing his Level 1 Instructor test out! Animal Flow is know for making the test out process not easy for people. There is a lot of pride that goes into the community we’ve cultivated, and part of maintaining that is upholding a high standard for people who get to call themselves an instructor.
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Some great chat got to happen at the jam. Plans to see Lyle at a Level 2 later this year. Other plans to host another Level 1 locally. Good plans to keep growing the space and we’re looking forward to it. We invite you to move. Let’s go.
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#AnimalFlow #QMT #QuadrupedalMovementTraining
Sometimes it takes being in our own world to truly see ourselves, not the voices or conditions that try to define us.
Slow down. Give yourself the space to remember: you always have permission to become the version of you that aligns with your highest values.
And when you do, you create undeniable proof that you are far more than the sum of your parts.
The get-up and windmill are 2 of my favorite strongman mobility patterns that are loaded with as much benefit as complexity.
The truth serum for our body’s stability and mobility.
Multiplanar and joint-adherence demanding.
Not for the novice…
but the pieces can make an expert out of any beginner.
Come over to the wild side—
Train well, Live Better. 🔥
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Save this for your next session.
Send it to someone who “lifts” but doesn’t move.
#movementculture #kettlebelltraining #turkishgetup #windmill #animalflow mobilitytraining strengthandconditioning functionaltraining movebetter longevitytraining coachlife miamifitness. @equinox@strongfirst@functionalmvmt
🇲🇽 ¡Animal Flow llega a CDMX! | Level 1 con Master Instructor Freddy
Domina el arte del movimiento fluido.
Si buscas llevar tu entrenamiento a otro nivel, esta es tu oportunidad.
Únete al Workshop Oficial de Level 1 en Ciudad de México y aprende directamente de Freddy, uno de los referentes mundiales de la disciplina.
Lo que vas a aprender:
• Fundamentos: Las bases para moverte con control y potencia.
• Transiciones: Cómo conectar cada movimiento en un “flow” continuo.
• Movilidad: Herramientas reales para un cuerpo más ágil y funcional.
El Evento:
📅 Fecha: 2-3 Mayo 2026.
📍 Lugar: Ciudad de México.
🎓 Certificación: Taller oficial para instructores y entusiastas del movimiento.
Cupos limitados. ¡No te quedes fuera de la manada!
Master Instructor @fkubed demonstrates a few Traveling Forms taught in the Animal Flow Level 1 and Level 2 workshops.
“Traveling Forms are a component of the AF system. They aren’t just transitions. They’re integrated strength, coordination, and cognitive training happening in real time. Research referenced on our website shows that adding Traveling Forms just 2x per week has been associated with a reduction in lower back pain.” - MI Freddy
Are you ready to get started on your Animal Flow journey?
🔗Comment FLOW and we’ll send you a DM with all of the ways to get started with AF, including a free trial of our app, our Instructor Directory, and the workshop schedule! More links in bio.
#AnimalFlow #WeInviteYouToMove #QuadrupedalMovementTraining
ESPAÑOL 🇨🇴
De forma más conocida como los Form Specific Stretches de @animalflowofficial .
Estos siempre van a vivir en repetición dentro de mi práctica.
Son la base que me mantiene fuerte, protegen mis articulaciones y me ayudan a envejecer con calidad, fluidez y acceso total a todo lo que disfruto hacer.
La edad no te define.
Tus decisiones — o la falta de ellas — lo hacen.
Empieza a actuar como tu versión futura desde hoy.
Dale la oportunidad a Animal Flow y mejora en lo que amas hacer físicamente… y muchas veces también mentalmente.
Tenemos estudios sobre los beneficios cognitivos disponibles en nuestra página web:
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ENGLISH
More commonly known as @animalflowofficial Form Specific Stretches.
These will forever live on repeat in my practice.
They fuel my baseline, protect my joints, and help ensure I age with grace, quality, and full access to the things I love to do.
Age doesn’t define you.
Your choices — or lack thereof — do.
Step into your future self.
Give Animal Flow a try and become better at what you love to do physically — and at times, even mentally. Check out our studies on cognitive benefits on our website:
#animalflow #formspecificstretch #longevitytraining #smartcore #movewithintent trainforlife
