Welcome to Flow State Monthly Newsletter!- May 2025
As the days get longer and warmer, many of us naturally shift our routines. May is a great time to tune into your body, revisit your goals, and let the change in season support your training and recovery. Whether you’re building back postpartum, ramping up for summer climbing trips, or just trying to stay consistent amidst life’s chaos—remember: your training doesn’t have to look the same every month.
Good Ole’ R&R…The Missing Piece in Your Fitness Routine.
With any activity—whether it’s climbing, running, or returning to sport postpartum—we need to increase the capacity of our muscles and tendons so they can handle the demands we place on them.
We do this by:
Building strength
Gradually increasing volume and intensity over time
But progress doesn’t come from just doing more. It comes from allowing your body the chance to adapt. And that means prioritizing recovery.
Recovery isn’t just rest—it's what lets the training stick. It’s the R&R (Rest and Recuperation) that keeps you strong, reduces injury risk, and helps you show up consistently over time.
My Favorite Recovery Routine Lately 💦🔥
Recovery doesn't have to be boring. Here’s what I’ve been loving:
3 rounds:
10 minutes in the sauna ♨️
8 easy laps in the pool 🏊♀️
followed by a trip down the slide at the Golden Rec Center 🤸♀️
Speaking of the Golden Rec Center…June 28th at 10:30am join me for a Pelvic Floor Workshop. Free for Members!
What’s your favorite way to recover?
“If you go too hard on your easy days… soon you will be going too easy on your hard days.”- Keijo Hakkinen
You can keep track of how hard your sessions are by using a traffic light.
🔴: hardest sessions (Ex: 2 hour hard bouldering session, working beyond on sight grade, RPE 7)
🟡: falls in between
🟢: easier sessions (Ex: 2 hour easy bouldering session working well below on sight, RPE 4)
Too many red sessions may not be sustainable! Switch it up by adding more yellow and green.
-Adapted from “The Climbing Bible”
🚨New Mini-Course Alert🚨
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.
Here is short clip from the course.
✨ BONUS ✨: Want something in-person on this topic? Join me at Movement Englewood on May 30th at 6pm for “Befriending your Menstrual Cycle”. Sign up here! This is FREE for Movement members!!
First 6 Weeks Postpartum: Questions Answered (Coming Soon!!!)
WHEN: June 7th 8:30am MT
WHAT: Just had a baby and wondering when—and how—you can start moving again? This 45-minute virtual class is designed for climbers in the early postpartum period who are feeling uncertain about what’s safe, helpful, and appropriate in those first 6 weeks. Whether you're eager to reconnect with your body or simply want guidance on how to rest well, you’ll walk away with clarity and confidence. We’ll cover gentle movement, core and pelvic floor awareness, functional strategies for daily life, and what signs to watch for as your body heals. You’ll also receive a 6 week flexible framework of physical activity to try during this time 🤗.
This isn’t a “get back to training fast” talk—it’s about laying the foundation for a strong and sustainable return to climbing and everyday activity.
WHERE: Zoom!
Email me to know when registration opens!
💡 Have We Worked Together?
If you’ve trained with me, rehabbed an injury, or had a helpful conversation that stuck with you—I’d be so grateful if you could take a moment to leave a Google review.
Your words help others know what to expect when working with me and that they can get better!
Thank you for being part of this community!
📢 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