Tuesday, January 20

Flow Yoga & Detox Retreat Palawan







Kickstart your Chinese New Year long weekend with a full body-mind-soul reboot at our Flow Yoga & Detox Retreat on February 19-21, 2015, Bahay Kalipay, Puerto Princesa Palawan. More details up at  www.flowretreats.com. Avail of our easy payment terms, early bird package ends February 1!

Brazilian Samba Dance Workshops




Get ready to shake it!

Dancers, dance addicts, latin music lovers and fitness enthusiasts...

The dance event of the year is here! Looking to get your heart pumping and lose some of those holiday pounds? Sucker for the sound of a live Latin beat? Ever dreamed of learning the technique to move your hips the way they do in BRAZIL? 

Samba no pe (samba of the feet) is the authentic samba dance performed by the Samba queens of Brazil, more commonly seen at Carnaval in Rio de Janeiro! 

Join Imperatriz Filipinense's Brazilian Samba Dance Workshops with Roshni Rebecca from Australia!

January 24, 2015, Saturday at Studio M, Makati!

More info right here.

See you there!

Thursday, January 8

8 Everyday Detox Tips to Kickstart 2015

It's the beginning of a fresh year and like the rest of the world's population, we are planning our resolutions lists to break bad habits or start positive ones. Here's a helpful detox list that you can include in your daily routine to kickstart your fab 2015!

1. OIL PULLING – This is an Ayurvedic ritual which helps keep teeth healthy and mouth free from bacteria. Studies have also shown that the mouth and gut/digestive tract have a direct correlation so it is best to be vigilant in doing this practice! Swish Gargoyle Oil Pulling tonic in your mouth for at least 15minutes first thing in the morning before even brushing your teeth.


         You may purchase from the FLOW shop at www.flowretreats.com


2.  Buy a Tongue Scraper - After oil pulling, you may scrape your tongue to help remove the               gunk out. You will be surprised at what you find! After feasting on not-so healthy food, there always is some thick 'ama' or undigested material on the outer layer of the tongue. Ewww.

3. ACV – Apple Cider Vinegar is one of our favourite ingredients for a health drink. We prefer to           use Bragg’s Organic Apple Cider Vinegar. 


Source


Two tablespoons with one tablespoon of pure honey (Get from Backyard Farms!) in a glass of water is a healthier alternative to coffee and for those of you with sluggish intestines, it also helps move bowels if you drink it first think in the morning on an empty stomach.  Another good use of ACV is to clean non-organic vegetables and fruit. Just pour one tablespoon in a bowl of water with the produce. This will help remove unwanted pesticides often found in our food especially the non-organic ones. 

4. EARTHING: Did you know that walking barefoot on earth (sand / soil) for a few minutes a day can give you amazing health results? This simple activity of connecting to earth or our grounding sources recharges our batteries and transfers free electrons from the earth to your body. Go on, toss your shoes, get outside and try it!

#FlowBoracay

5. YOGA: There is no doubt about the detox benefits of a daily yoga practice can bring. Focus on twists to detox your internal organs. Give it a good squeeze! 

Yoga teacher Monica in an inverted acroyoga twist 

All of the FLOW retreats have yoga classes in the packages. Here is the calendar map for 2015! 



Time to save the dates! Note that the first retreat of the year, this February, will be a Yoga & Detox retreat in Palawan!

Wanna practice in the city? Sign up for monthly memberships at the nearest Beyond Yoga studio for a wide selection of yoga and dance classes to suit your body and schedules.

6. CHIA SEEDS – Chia is a gelatinous plant food that help draw out toxins from the liver and pass them into the colon for excretion. Chia seeds are a superfood!  Make your own chia pudding with coconut cream or gata which costs only 30php at the local market.Ingredients: Chia seeds, water, coconut cream, any preferred fruit. We love mangoes!

          Instructions: Pre-soak chia in water for at least 30 minutes. Prepare your homemade coconut               cream and mix in chia after soaking. You can add whatever fruits like organic mango and                    strawberries. Store in fridge overnight and eat the very next day.

You may purchase Chia Seeds from The Healthy Grocery

7. SWEET POTATO LEAVES JUICE or KAMOTE TOPS JUICE – Monica prepares kamote tops juice at home for her family on a weekly, sometimes daily basis because it is high in nutritional value and it very cheap to make! It contains protein, dietary fiber, and essential minerals, nutrients and filled with antioxidants. "Having children, I make sure they get their dose of Vitamin C through this drink because it is great for fighting off free radicals preventing premature aging and disease", she says. It's known that kamote tops may be used as a remedy for Dengue fever. 

Here’s how to make Kamote Tops Juice:

Ingredients: a bunch of kamote tops, calamansi juice, pure honey, water

Directions: Boil kamote tops leaves in water for a few minutes until water turns into a deep red. Strain the juice and mix in calamansi juice and honey as sweetener. You may choose to serve this drink hot like a tea or chilled for a refreshing highly nutritious drink! Next time you are in the organic market, get a bunch of local kamote tops. 

No time to make your own juice? Order different detox juices from The Juice Barista!



8. DRINK GREEN SMOOTHIES!  Most mothers have difficulty feeding their children greens but consider blending with fresh fruits in a smoothie, your kids just might have it! We drink and feed our children green smoothies because we believe in getting vitamins and minerals from easily digestible food sources as opposed to pharmaceuticals. It has a cleansing factor to it too because of all the fiber you get from the fruits and green leafy vegetables. Travelling? You may use Moringana capsule powder mixed in a bottle or glass of water for your instant green juice!


Moringana teas and capsules available at the Flow Shop
Rawlicious Green Smoothies can deliver at your doorstep!

Here’s an easy recipe you can try yourself. 2 glasses of water, 1-2 bananas, 1 mango, a bunch of organic pechay (no stalk) blend in a high speed blender and serve. No need for sweetener! Get creative with it, too. I call my green smoothies “Hulk Juice” and my son raves about it to his classmates. Now they all want some, too!


We hope that this list helps you choose healthier choices this 2015! :)

Wednesday, December 10

The Children of FLOW: Reasons Why We Take Them Everywhere We Go


What drives the women of FLOW are their greatest treasures, their children <3

We started FLOW Surf Yoga Samba Weekend Retreats because we wanted a venue wherein we could do the things we love to do (surfing, yoga, samba drumming and dancing) and bring our families with us.

Here are our reasons why we take our Flow kids wherever we go:

  • We are very hands on mothers. We breastfeed, co-sleep and basically bring our children wherever we go. It just makes sense to do so, it's called instictive parenting- when you follow your heart and intuition. 
Globetrotters Mommy Monica and Maya babywearing in Bali, Indonesia




Yummy Mummy Denise and little Pax having a moment in Palawan



  • Children learn through imitation, when they see their mommies happy about their work, they will grow up with the same drive to pursue their true calling. 

Benny takes centerstage performing with Imperatriz Filipinense 


  • Nature is close to our hearts and we want to share the wonders of the outdoors with our children. 
Kai is free to roam and explore the natural world

The children are surrounded by beautiful sights, sounds and pure air to breathe!



  •  Because we promote health and wellness during our workshops, the kids want that too! 
Santi is a Rawlicious green smoothie lover. He calls it his HULK juice!


                            The boys of FLOW cheers-ing to health at the GK Farm in Bulacan



  •  And lastly, we don't take life so seriously. We want them to sing, dance and laugh. Because in the end, it's those precious moments that truly matter.


FLOW will have a Kids Camp on 2015 so that mommies and daddies can bring their little ones, too! Watch out for our dates :) 

Monday, November 17

What Went On: Flow Yoga & SUP Retreat Bohol


No, it isn't summer just yet but at FLOW, we rock summer in our hearts forever! Thank God we live in a tropical country. #It'sMoreFunInThePhilippines!


This retreat is set in the very laid back, Momo Beach House in Panglao, Bohol. We certainly picked the best venue partner for a weekend escape to recharge from the maddening city of Manila.





After travelling to the island, we took refuge in our yin yoga practice for much needed stretch and peace of mind. Check out our outdoor yoga scene. Not much was needed, only our bodies and the willingness to unfold in nature's embrace. We stared out to the ocean and breathed fresh salty air. Why hello, detoxification!


Monica Manzano led the 75-minute class with a focus on our spine and hips. It was a sweet series of relaxation and restoration. Every traveller should definitely sign up for a class like such!






Our participants came from various ends of the earth (as usual!). We got representatives from Manila, Sweden, London/Iloilo, California and of course Cebu (just a ferry away from Bohol!)



Detox aids: Moringana malunggay capsules and Teas plus Healthy Grocery Superfoods!


We at FLOW believe in eating local fruits and vegetables in season so as soon as we got to Bohol, we requested to check out the market to buy produce for the Green Smoothie and Raw Vegan Food workshop which we do at every retreat!




We made a few samples of the Green Smoothie. In this was local pechay, saba and mango with water.

If you are travelling and have no access to green leafy vegetables, it is good to always bring a pack of potent Moringana capsules to get your green dosage for the day wherever you might be!


We asked our FLOW-ers to create their own superfood bowls and they got really creative with their works! All of them were delighted in the fact that it is so easy to make a healthy snack even if you are pressed for time.


Raw vegan protein balls made from cacao, nuts and dates. A healthy pick-me-up snack alternative to coffee!


When the heat gets to you, it is vital to repleinsh lost liquids by taking in more fluids. We like making our natural blended iced teas using Moringana made with Ginger or Lemongrass. These teas are available at the Flow Shop (www.flowretreats.com). We ship nationwide so go check the online store for more goodies!


Stand Up Paddleboard was one of the highlights of the retreat. We took team #FlowBohol to tour the Loboc River on a stand up paddleboard! It was surely a unique and fun experience for all!



Happy sunshiney people!








Of course we took the time to check out the world-famous Bohol Chocolate Hills that golden afternoon. We marveled at this divine creation no picture can do it justice!



Retreat organizers, Monica and Noelle set up the pop up Flow Shop for guests to purchase some sun and body essentials. Many cute and useful items are found here perfect for gifts anytime of the year!


Last yoga hurrah on the morning before our flight out of Bohol. Monica did a short vinyasa sequence before we launched into Partner Yoga with Acro Yoga elements! Oh, what fun! It's true that we learn something new everyday and this was one of those days we just had to go beyond our comfort zones.



Can you spot little Maya, Monica's baby girl in her own yoga mat? Adorable little FLOW-er!




















Before saying our goodbyes, we just had to leave our mark. #FlowWasHere !


Thank you to all who participated during the #FlowBohol retreat! It was exactly what the doctor ordered, commented one guest!



Special thanks to Moringana, Momo Beach House, The Healthy Grocery, Cutieverse, Lagu, Roxy Outdoor Fitness, Belo, Nyogi, The Juice Barista, STRIP, Browhaus, HeyJow, Nyogi, Lightwater, Vitaminboost, WhenInManila and Travel Now

Missed this retreat? Make sure to check out our other upcoming retreats at www.flowretreats.com