Welcome to Flow State Monthly Newsletter!- April 2025
Hey! Is it okay if I assume most of us are getting ready to send it?! I have been having so many people reach out for training… tiz the szn. I’ve got my eyes on some boulders in Flagstaff and as the weather becomes more consistent I am excited to get out there!
What climbs have you excited to get outside?!
What’s up With Recurring Injuries
“I injured my (insert body part) ~4 years ago and now it’s come back.” Who can relate to something like this? I hear it all the time.
Sometimes it’s not exactly the same pain, but something just feels “off” in that old injury area. Pain is complex. It’s not just about tissue damage—it’s influenced by so many things. The diagram I’m sharing only skims the surface of what can contribute to pain. And honestly, this is good news.
Even if something shows up on imaging as “bone on bone” or torn, there are so many other factors that influence whether or not you actually feel pain. What if I told you that nothing is wrong with your (insert body part), and your brain is just doing an extraordinary job remembering your history?
It remembers where you were injured, and it remembers the context—the stress, the emotions, maybe even the season of life. So when you're going through a tough time, your brain might turn the volume back up on that old injury site.
This is why being physically prepared for the ups and downs of life matters. Strength training doesn’t mean you’ll automatically get bulky. It means you’re becoming a more resilient human. Harder to kill, if you will. When life throws stress your way, your body is more equipped to handle it—and maybe less prone to injury because of it.
This past April my little sister and I traveled to Peru 🇵🇪 and Chile 🇨🇱. My first non-climbing trip in a long time. We had the best experience of our lives. If you ever have travel plans here, reach out because I’ve got the itinerary for you! This photo was taken outside the Valle de la Luna in the Atacama desert. This magnificent place maybe gets 15mm of rain per year! That’s a pretty small crimp edge if you ask me!.
Menstrual Cycle and Training
🧗 This course is designed for athletes and coaches who want to train smarter by working with the menstrual cycle rather than against it. You’ll learn how to track how your body is feeling, adapt training strategies, and manage symptoms- so athletes can keep progressing toward their goals while honoring their body’s need.
What You’ll Learn:
✅ Menstrual Cycle Fundamentals- Understanding the follicular and luteal phases, ovulation, and hormonal changes.
✅ Training Adjustments- How to modify strength, endurance, and recovery based on how you feel
✅ Symptom Management- Strategies for handling fatigue, cramps, mood shifts, and RED-S risks.
✅ Long-Term Athletics Success- Tools for tracking cycles, preventing overuse, and training sustainably.
Whether you’re a coach or athlete, this course provides a science-backed, individualized approach to optimizing performance while respecting the body’s natural rhythms. By aligning training how you are feeling, athletes can improve recovery, and maintain long-term progress toward their goals.
Here is short clip from the course. Email me to be notified when the course drops!
💡 What’s New: I recently started collaborating with Ladies Climbing Coalition on social media. My hope is to help empower more women to train and build strength! Their mission is to build community and foster positivity, inspiration, motivation, and growth. They connect and empower women and non-binary folks who are comfortable in spaces that center the experiences of women through climbing.
They have groups all over the USA! Check them out.
📢 Let’s Connect: Come take a yoga class with me at Movement Climbing Gyms or Rise Yoga and Wellness! 🧘♀️ Ask me for a guest pass!
📍 Movement Golden: Monday Flow @ 12pm & Sunday Flow @ 10am
📍 Movement Englewood: Wednesday Alignment @ 6pm & Thursday Power Flow @ 6:30am
📍 Rise Golden: Friday Flow @ 6am
Have questions? Hit reply and let me know what’s on your mind! Also, follow along on Instagram @dr.juliana_merighi for more content between newsletters.
Flow On,
Dr. Juliana Merighi, DPT, OCS, CSCS