Useful Resources

Tools, Apps, Workouts, and more...

Brain.FM - Sign Up for Use in Daily Power Hour

If you're looking for a little help focusing or getting to sleep, please try Brain.FM and see if you
experience better concentration or easier relaxation. We've spent some time speaking with the
researchers at Northwestern University who are documenting the efficacy of this technology, and it
seems encouraging. So ditch your old binaural beats and try this out (and let us know your
experience).

Folks taking Flow Fundamentals get a complimentary 6-week membership!

Download This PDF with Flow Fundamental approved apps and downloads.

Download this list: Ten Easy Things To Do Even If You’re Not Doing Anything Else

Download App: Stress Doctor by Azumio

Stress reducer and slow breathing yoga exercise app.

Download for use in your daily Power Hour

https://itunes.apple.com/us/app/stress-doctor-by-azumio-stress/id439290204?mt=8

Download App: Box Breathing

Box breathing (or Square Breathing) is a powerful technique to hack your brain, allowing you to take
control of your body's primeval, unconscious responses.

Download for use in your daily Power Hour

https://itunes.apple.com/us/app/box-breathing/id930436500?mt=8

Download App: Rescue Time

This app simply tracks where you’re spending your time. With this data, we can have a better
understanding of opportunities and red flags throughout your day.

Download for use in your daily Power Hour

https://www.rescuetime.com/

ANDROID USERS (you can use this app):

Elite HRV

https://play.google.com/store/apps/details?id=com.elitehrv.app&hl=en

300 Workout Guide

Don't know where to begin? We've got you covered.

Try the 300 Workout and you'll be on your way to amazing by the end of the program!

5 Sets of Pushups— Reps: 30, 25, 20, 15, 10 (100 total) — These can be completed on knees, or
even standing while leaning into an open door jam to lessen the challenge. Here's a great article to
help you do them right: You're Doing Your Pushups All Wrong

http://www.outsideonline.com/2001321/youre-doing-your-pushups-wrong

5 Sets of Squats— Reps: 30, 25, 20, 15, 10 (100 total) — Make sure to keep toes behind knees,
tighten pelvic floor, and weight on your heels as you do these.

5 Sets of Lunge Matrix — Reps: 20, 20, 20, 20, 20 (100 total) — These help unwind all of the
imbalance that's caused by too much desk time! Read this article: Lung Matrix as Warm Up

http://www.coachjayjohnson.com/2010/04/lunge-matrix-as-warm-up/