Flow Physio + Wellness

Hi there! I figure it’s a good time to do a little “about us” for the world of social media...

Flow Physio + Wellness was named after the concept of Flow State - a state in which ‘people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it for the sheer sake of doing it’

This is what I hope for all of our patients, to help them find flow state while doing what they love. This is embodied in our core values:
🧠 education
🙌 empowerment
💪movement
🤗 fun!

At Flow, we’re a team of like-minded and knowledgeable individuals who all walk the talk and collaborate in patient care. We treat the entire family and our continuing education and skills reflect this.
We believe in providing patients with tools of self-care and wellness that they can add to their toolbox, helping them find and maintain lifelong function and enjoyable movement!!

We do this through 1:1 patient care, Clinical Pilates, physio yoga, small group active rehab classes and wellness and education workshops, and our Clarington Run Club

If all of this sounds like something that you align with, send me a message or our clinic. I love to chat all things health & wellness and see if we’d make a good team

The way this organization makes my brain happy 🤌

Here are all the offerings we have going on this August!

GUEST WORKSHOPS:

August 9: the circle by - contact to book

August 8: Group Breathwork Session by .wellness - contact to book

Any questions about Clinical Pilates classes or Drop In Pilates class passes, send me a DM!

Happy FEMALE FRIDAY 🖤

I love this shirt so much I was 100% suckered into a targeted Instagram ad. I feel lucky to know and be surrounded by so many female entrepreneurs, I think seeing their examples is what gave me the confidence to start my own business as well - so THANK YOU ladies! Let’s continue to lift each other up…

COMMENT BELOW your fav(s) women-owned businesses so we can support them and show them some love ❤️

Family vacation* for a family wedding!

*where vacation means less sleep and more work than a typical 9-5 😂

David is back in clinic Tuesday and I’m back on the mat this Wednesday for Pilates! (And back to normal sleep hopefully sometime next week)

This is your “SIGN” to join our Diversity Pride Month Run/Walk

We are raising funds for - a not for profit that identifies members of the LGBTQ2S+ community in countries where they are at risk and bring them into a safe country/environment.

EVERYONE is welcome - you can run, walk or any combination of the two!

🌈🎉🏳️‍🌈🏳️‍⚧️Dress in your best celebration attire for Pride Month

DETAILS:
Sunday, June 9th, 2024

8:45 am Warm-Up
9:00 am- 5km Runners/ Walkers start
9:15 am- 2km Runners / Walkers start

Post run:
– Run through our Rainbow Arch by
– Community mingle & prizes by
– Bring a pair of gently used shoes to donate to Soles4Souls ( will be cleaning them up and donating them to families in need around the globe!)
- event photos captured by

Location: John M James Public School, Bowmanville
All proceeds will be donated to

⚡️link in bio to register!
📸

3rd Annual Clarington Diversity Pride Charity Run/Walk Event is happening SUNDAY JUNE 9TH, 2024!

Flow Physio + Wellness is so happy to partner with Clarington Run Club ( + and .women to host our 3rd annual Diversity Pride Charity Run/Walk event in Bowmanville!

Last year was a huge success and we’re hoping to make this year’s event bigger, funner (lol), brighter and raise even more money for and awareness for our local LGBTQ2S+ community

Comment 🌈 below if you’re planning to join our run/walk event (link in bio to register)!!

🌈🎉🏳️‍🌈🏳️‍⚧️Dress in your best celebration attire for Pride Month

DETAILS:
Sunday, June 9th, 2024

8:45 am Warm-Up
9:00 am- 5km Runners/ Walkers start
9:15 am- 2km Runners / Walkers start

Post run:
– Run through our Rainbow Arch by
– Community mingle & prizes by
– Bring a pair of gently used shoes to donate to Soles4Souls ( will be cleaning them up and donating them to families in need around the globe!)

Location: John M James Public School, Bowmanville
All proceeds will be donated to

Event hosted by@flowphysiowellness .women

We can’t wait to see everyone there!! 🌈

Infant Massage Therapy Workshop with Kristen TOMORROW WEDNESDAY FEB 28th

Covered under your baby’s massage benefits

Massage therapy isn’t just for adults! Infant massage therapy can be used for a variety of reasons and a certified infant massage therapist like Kristen Smith RMT can assess and educate caregivers on their baby’s massage therapy needs and options for care. Learning tools to safely and effectively help your infant and assess their cues is SUCH a great asset for a caregiver or parent and I think it creates a much more confident connection between both!

BENEFITS OF INFANT MASSAGE
Bonding & Attachment: teaching caregivers how to provide nurturing and calming touch to their infant
Relaxation: teaching massage therapy techniques to caregivers that can be used as part of a sleeptime routine
Digestive Issues: abdominal massage techniques that can be useful for gas, reflex and constipation
Muscle Tone and Coordination: restoring normal muscle tone can be part of treatment for a variety of medical conditions, most commonly we see this used with torticollis and feeding issues!
Sensory Stimulation: giving your infant sensory stimulation and feedback to their entire body can help in certain developmental contexts

Parents and caregivers will be trained during their infant’s massage therapy session in safe techniques for home. Infant massage is not for *every baby* and a certified Infant Massage Therapist like or other healthcare provider will be able to help guide you in an appropriate treatment plan!

Link is in my bio for Online Booking with Kristen and her Infant Massage offerings.

Winter Run Club starts this coming Monday February 26th!

As a lululemon Ambassador I love being able to celebrate our Clarington Run community - This run club, one participant will win a VIP fit session experience at lululemon Oshawa to test out some of their running gear! I will raffle off this amazing PRIZE on Monday when run club officially starts 🎉

There’s a few days left to join us! Your sign up includes:
— 2x/week group runs
— 10 weeks of run programming
— Follow along physio-programmed injury prevention
— A variety of Pilates for Runners Videos
— 10 weeks of strength programming by a certified Personal Trainer
— Running nutrition and recipes from a holistic nutritionist
— Daily encouragement and support in our group WhatsApp!

Link in my bio to sign up!

happy family day weekend from your Flow Physio Pham!
Describe your weekend in 3 emojis!

Mine are 🥰🛷❄️

Happy Valentine’s Day!
Love the team at Flow Physio + Wellness
and
Clarington Run Club 💕

Strength training >>>
So my back will tolerate positions like this to teach skating 😂

Why do you strength train?!

My birth story with Callum is live on my blog for those who are interested or may find comfort or relatability in my experience! Link is in my bio “Callum’s Birth Story”

I reflect on what happened, why it may have happened and my input as a pelvic floor physiotherapist on how it all went down.

I hope someone finds this helpful or relatable, I know it has changed and shaped me as a mom and as a women’s health practitioner 🤍

TW: birth trauma

February classes and group offerings at a glance!
Winter can be tough for us to find motivation to move and work on our health and group classes and workshops offer:

⚡️ Accountability
⚡️ Group energy to feed off of
⚡️ Social interaction with like minded humans
⚡️ Education and physio and Pilates based movement and healing for your body

Join us! Link in my bio to book or comment a 💕 below if you’d like info about our group offerings!

I have been in my cozy warm cinnamon bun on the couch era with Callum but I’m READY to to move! Let’s take advantage of this incredible winter weather - join our Winter Run Club 5KM and 10KM programs starting Monday February 26th and continuing to Sunday May 5th!
Winter Run Club is my personal favourite because it:
Creates accountability and motivation to run when we otherwise rather hibernate indoors on the couch
Builds a solid base for spring/summer running
No risk of overheating (lolol)
Q: I’m not a ‘runner’, can I still join?
A: Absolutely! Run Club is for every BODY, we tailor the training to meet all levels of fitness and include physiotherapy-based injury prevention drills and strength and core exercises specific to improve your running! We encourage ‘beginners’ to adopt our run/walk method in their training.
Q: What days do you meet up as a group?
A: We meet every Tuesday from 6-7PMfor skill work and every Sunday at 9AM for our ‘long run days’. The locations and meet ups and routes will be posted in our WhatsApp group WEEKLY.
Q: What if I sign up for 10KM and want to drop down to 5KM?
A: No problem! Situations change and we understand that. You are able to switch your training throughout the 10 weeks if an injury or situation arises.
Q: How do I know what group to choose?
A: Please check out the descriptions of each run club program to determine which one aligns with you in these slides!
Q: I signed up, how do I get my program info?
A: Your basic programming schedule will be available as soon as you sign up! Programmed recovery, strength and core workouts will be sent out to the groups the week BEFORE run club starts to review and ask questions before February 26th. Routes and meet up locations will be posted weekly in our WhatsApp group

LINK IN BIO TO SIGN UP ⚡️

The groundhog said NO to 4 more weeks of winter but is saying YES to 4 more weeks of Postnatal Core & Strength class! 🕳️🦫

Another 4 week session is starting next Friday February 9th and guess what - I’LL BE IN CLASS TOO (ft. Callum)

This class will run for 4 weeks every Friday from
9:30-10:30AM

It is designed as a “ramp up to fitness” class for mamas who are newly postpartum and have been assessed by either of our Pelvic Floor Physiotherapists, Danielle and
In each class you will learn:
- movement cueing for foundational strength movements and how to include your core + pelvic floor (think, squats, lunges, deadlifts, push and pull movements)
- how to self-assess your core to determine how much to challenge yourself
- breathing and bracing strategies to use while exercising for postpartum healing
Bring your baby if you wish and we will handle the rest, all props are provided!
This class series is part of our Pelvic Floor Physiotherapy program at Flow Physio + Wellness

Valentine’s Day celebrates our love for others, but what about ourselves?!
Self-love is just as important because we can’t👏🏻pour👏🏻from👏🏻an👏🏻empty👏🏻cup!

is hosting a Saturday morning meditation, gratitude session and 60 minute Pilates flow class to love on yourself and do something for YOU!

WHEN: Saturday February 17th from 9:30-11:00AM

INVESTMENT: $35 per participant

WHAT: a 60-minute feel good Pilates flow class and FREE gifties for participants

BONUS: has gifted a free pair of Pilates grippy socks to raffle off for one of our participants 💕

Hands in the air if you love !!

HAPPY (BELATED) BIRTHDAY to our very own Rachel! (sorry for being 1 day late, I blame Callum)

She is an incredible physio, pelvic floor physio, yogi, mama, dog mama and friend! Please wish her a happy birthday 🥰✨

Today I’m 24 days postpartum and did my first walk outside with Blue.
While it would seem like such an ‘easy’ activity to me before, I’m amazing and f*cking pumped about being able to do this again - 3 weeks ago I couldn’t even sit in a chair, let alone walk.

This difficult and intense postpartum healing period has changed me as a human, an athlete, and as a physiotherapist.

It’s made me softer, gentler and more patient and considerate for all different healing experiences and perceptions people may have. It will forever change how I approach working with healing people, how I speak to people who are in the trenches of injury recovery and how I treat myself.

Lessons I’ve learned from this healing journey:

1. Be patient. Make small incremental goals instead of spiralling into “will I ever walk/run/lift again??” Baby steps (no pun intended lolol) are key. Week 1 my goal was to do a Sitz bath everyday, getting in and out of the bath was my literal ‘exercise’...small, manageable goals keep our mindset and our physical body on track.

2. Communicate your self-care needs with your support system. “I need 20 minutes on my own with no one around”, “I need you to make me breakfast/lunch/dinner”, “I need you to let me sleep from x to y” etc.

3. Seek out HELP. Work with professionals in the field instead of Google doom-scrolling. ADVOCATE for yourself and prioritize the time to spend working with a professional towards your healing.

4. Slow is fast. Not rushing, not ‘overdoing it’ - even if you’re restless - will pay off tenfold in the long run.

If you’ve had a slower than expected or complicated healing journey - whether during postpartum or from an injury - I’m with you. Our team at Flow Physio + Wellness is so happy to support you in getting back to the activities and movement you love.

Introducing a new Pilates weekend offering at Flow Physio + Wellness for those weekday hustlers…

Align and Achieve! A Goal-Setting and Pilates Class Workshop

WHEN: Saturday February 3rd from 9:30-11:00AM

WHO: led by Registered Kinesiologist and Pilates Instructor

HOW MUCH: $35 investment per participant

WHAT:
9:30am - 10:00AM As a group we will go through your Goal Setting workbook, learn about SMART goals and inspire each other with our goals for 2024 and beyond.

10:00 - 11:00AM Join in a feel-good Pilates flow to set your intentions for 2024 and share the group energy we’ve created!

Take Home: Each member will get a Goal Setting Workbook including step by step instructions, goal and habit setting activities, and motivations and space to reflect and journal on your goals.

Goal of the Workshop: holistic approach to encourage goal setting, consistent physical activity and community building, leaving members feeling motivated, empowered and connected!

Link in bio to SIGN UP ⚡️

Swipe for the Pilates ✨dream team✨





Pilates Services We Offer

1. Clinical Pilates: rehabilitative Pilates that is part of your Physiotherapy treatment with individual goals and programming for your needs/concerns using mat Pilates, Reformer, Stability Chair, weights

2. Cash-Based Pilates: private, out of pocket Pilates for drop ins or clients who are not Physiotherapy patients at our studio

3. Small Group Pilates: Clinical Pilates small group classes designed for accountability and teaching tools for managing chronic pain or movement limitations

Which one sounds the best for you?!

TW: birth story; birth trauma
It’s been almost 2 weeks since the birth of our Callum. Leading up to his birth, I prepped for labour/birth using every tool and knowledge available to me, had an incredible prenatal support system and a clear understanding of my preferences surrounding labour/birth (strategies I used in comments below)
Despite controlling all of my controllables, Callum’s birth was traumatic (for both of us) and there were factors out of my control that had to be medically managed.
Ultimately, his health and safety as well as my own were priority #1. It would be EASY to feel like I “failed” or “should’ve had an easier time, especially given my profession and knowledge” but I don’t feel this way…

I’m confident I did everything within my power to prepare myself the best that I could for this experience and knowing that brings me PEACE, despite the outcome and recovery process I’m currently in (and peace during the hormonal sh*t show that is 4th trimester is crucial especially when healing from major birth trauma)

I believe that Birth Prep is ESSENTIAL, not in guaranteeing a “perfect birth” but in feeling empowered and knowing that you’ve done everything within your control to reduce risk and prevent trauma. As pelvic floor physiotherapists and physiodoulas, and I don’t make any false promises about your birth experience after attending a birth prep appointment, but we DO hope to provide education, advocacy, empowerment and confidence as you enter this new experience.
We also must surrender to the unknown and that there may be factors outside of our control during our birth.
If you’ve had a traumatic birth, I am with you and you aren’t to blame/ you did nothing “wrong”.
Control the controllables and surrender the rest 🤍

I’ve been loving this trend on social media - I don’t love the idea of a black and white resolution for January 1st each year because I think big habit or lifestyle changes need stepping stones (mini-goals) to reach and stay consistent with ✨

I love also focusing on these word cues to help guide my habit changes and daily decision-making as I enter the new year as a business owner, mama of two, partner, friend, athlete and daughter.

Here are the things that are in and out for me for 2024 ✌️

What are your 2024 INS and OUTS? Do you resonate with any of these??

INTRODUCING ASHLEY

New year, new member of our team!
Ashley is a:
🧠 Registered Kinesiologist
🧘‍♀️ Certified Pilates instructor
💪 CSEP Certified Personal Trainer

As a Certified Pilates instructor her approach guides individuals through a holistic experience that fosters strength, flexibility, rehabilitation, and mindful movement. Drawing from an athletic background as a competitive swimmer, Ashley infuses practical experience into her programming, creating a dynamic and effective exercise experience for all her clients.
Ashley is an advocate for ACCESSIBLE exercise and her dedication to INCLUSIVITY ensures that the fitness environment encourages individuals from all fitness levels and backgrounds. Whether you are a beginner in the movement space or more advanced in your practice, she is a firm believer that everyone deserves the opportunity to embrace a healthier lifestyle and find a love for movement. Ashley looks to educate and inspire all of her clients to form healthy habits and accomplish their health and WELLNESS GOALS long-term.

Outside of work Ashley enjoys hiking, playing with her dog and spending time outside with her family and friends!

TLDR: will be offering:

1:1 Clinical Pilates treatment sessions
Private cash based Pilates sessions
Small Group Mat Pilates Classes

We are so excited to have her join our team! We love incorporating Pilates and the Pilates principles into our Physiotherapy care - giving you the tools, movement opportunities and accountability for LONG TERM SOLUTIONS. See you on the mat!

Our Small Group Clinical Pilates program is part of our Physiotherapy offerings at Flow Physio + Wellness.

We have a new Physiotherapy Assistant, Registered Kinesiologist and certified Pilates Instructor who will be offering Monday and Wednesday 1:1 availability and Thursday classes!

Small Group Physiotherapy and Clinical Pilates classes have been such a positive addition for our community, feedback we’ve received are based around:

Accessibility: classes are at ideal times and more than one person can access the appointment time

Accountability: being surrounded by like-minded people with similar goals and conditions can be mentally and physically motivating to people

Observational Learning: watching others do mobility drills and exercises can help us with our own mind:muscle connection and movement patterning

Consistency: committing to a set time every week for rehab and self-care can create a more impactful change within the body

Clinical Pilates as physiotherapy treatment means that we are doing active rehabilitation exercises together - that are rooted in the foundation of Pilates principles.

To determine if Clinical Pilates would be appropriate within your Physiotherapy Treatment Plan, you must first consult with Danielle (me!) - Physiotherapist and certified Pilates Instructor.

We’ll chat about your concerns, issues, functional movement limitations, injuries and pain and make a goals list for you specifically

We’ll talk about Pilates principles, breathing and education on what truly is your ‘core, spine and pelvic floor’

I’ll program Pilates exercises specific to your individual goals and consider modifications that would be helpful to you within a small group setting

We’ll check in regularly to ensure that these Clinical Pilates classes are helping you work towards your therapeutic and physiotherapy goals

Interested in Clinical Pilates? Comment ‘PILATES’ in the comments below and I’ll send you information to your DMs

2023 NYE turnt upppp 🍾🎉😎
Our party animal, Callum Gordon Blair, was born today right before the ball drop 🪩🕺🏼

The most challenging and one of the most rewarding parts of 2023 - so grateful for our incredible support team 🩵


Our parents

Jenny Blair
The team at who are keeping the lights on while I’m off




All of our friends for checking in and sending positive vibes ✨

Merry Christmas from our FLOW families to yours! ➡️

Hug your loved ones and stay present (not this kind 🎁) today.

Love from our team,

Danielle, David, Rachel, Aaron, Jin, Kristen ❤️

Wishing you you

Have you been to Flow Physio + Wellness for pelvic health in the past?

Wondering how to get pelvic health support in 2024?

will be accepting all Pelvic Health patients while I’m off on mat leave.

Rachel and I are the same in that we LOVE constantly signing up for continuing education courses and since she joined Flow Physio + Wellness we’ve ensured that we’ve become experts in the same fields of treatment so we can offer seamless care to all of our patients.

Rachel’s Education Highlights include:

✅ Registered Pelvic Health Physiotherapist
✅ Certified Yoga Teacher
✅ Pregnancy & Postpartum Athleticism Coach
✅ C-Section Rehabilitation & Scar Management
✅ Prenatal Pelvic Girdle Pain
✅ Labour & Birth preparation and Physiodoula Training
✅ Management of Chronic Pelvic Pain

She is a wealth of knowledge and the kindest human 🧠 Give her a follow and know that you’ll be supported in your pelvic health journey with her!

Holiday Hours Update!
Just a reminder for those planning ahead 🗓️

Our office will be closed and we will not be answering any phone calls or emails on Dec 23, Dec 24, Dec 25, Dec 26, Dec 31 and Jan 1

Some of our practitioners have reduced availability over the next 2 coming weeks so please book ahead accordingly!

who is with us on Monday evenings will be working Tuesday Jan 2nd instead of Monday Jan 1st so look out for that extra time ✅

Dr. David Blair will be out of office Monday Dec 25th - Friday Jan 5th because WE HAVIN’ A BABY (soon, hopefully lol)

I am only offering Virtual Physiotherapy services while off on my ‘mat leave’, my return to clinic date is TBD, largely dependent on how I’m feeling with adding a new human to the mix 😂

I also just want to thank everyone who has read this far down for their continued support and love for Flow Physio + Wellness ❤️ I hope you all have the greatest holiday season and we so look forward to seeing you soon 🥰

Shout out to Dr. David who is not only ‘s Chiropractor but also one of the official cheerleaders and pace bunny for our Clarington Run Club events
(find him and Len with a sign somewhere along the race course 😂🪧)

We appreciate you and !!!