<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Wed, 22 Apr 2026 01:01:37 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/created/flowfit/rss.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Flow Fit 4 - Complete 7 moves animated]]></title><description><![CDATA[So the final move "spinal rock" has been added. Key to doing it safely is to keep the chin tucked tightly to the chest and do not force it. Increase slowly so that you do not hurt your neck.]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-complete-7-moves-animated</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-complete-7-moves-animated</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Mon, 20 Aug 2018 12:29:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/vM1pGHgNcyCXUWJECrZbvn1NMPj1oFGUo3gYfF3NNPRD9bpg2tngoZbrnCQhEdm2i2twtUueYE3tFU8tgRtUZb6eaH47iWrP8M7FHWrZ9BLyvnTsdKVLmdWwRghSzX2kLUwnXjb?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Flow Fit 4 - The first 6 moves ( Up/Down Dog)]]></title><description><![CDATA[. Today sees the inclusion of move 6 - the Upward and Downward facing dog or Up and Down Dog. This is a very rushed version of the move, people doing FlowFit will often repeat all seven moves in under]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-the-first-6-moves-up-dog</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-the-first-6-moves-up-dog</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Sat, 18 Aug 2018 06:59:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/cyxkEVqiiLy2ofdgrJNxeZC3WCHPBwR7MjUDzY4kBNr81Qs7izK9PjcJDTHcyxwkRMVpoeUorQ9jiTrX53gp3GEqYpGPghEDbMDfz5JczhojxSXYE224v82xGGT39YD49tZ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Flow Fit 4 - First 5 moves (Spring Twist)]]></title><description><![CDATA[This is the advanced version of the spring twist. Its pretty heavy on the wrists and needs to be built up to. Only 2 more moves to go and this routine is complete. I used to do this a few years ago with]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-5-moves-spring-twist</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-5-moves-spring-twist</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Fri, 17 Aug 2018 09:18:24 GMT</pubDate><enclosure url="https://images.ecency.com/p/2N61tyyncFaFVtpM8rCsJzDgecVMtkz4jpzBsszXjhqan9uDUbj4ShkLn5DuBoqnS2EBREQ2LZDeYP9ikhWPyJLDfWpFCkEH9RxbCKR5cs55iHnpyU1bNfZh3aMoZVjbgwsBMiagDwCZ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Flow Fit 4 - First 4 moves (Twist)]]></title><description><![CDATA[This animation brings in movement 4, the twist, be gentle do everything slowly and with care for your amazing body until you are comfortable with the motions. Opinions I notice in myself that my opinions,]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-4-moves-twist</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-4-moves-twist</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Fri, 17 Aug 2018 00:24:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/cyxkEVqiiLy2ofdgrJNxeZC3WCHPBwR7MjUDzY4kBNr81NF9Kxg958CjCrvH2URrB8E4Ciqk8RF4GBj8JqRvsEbbraikPyEbLdKDNzNbxBKQekbnPfyLnqp3a628LbsnxmB?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Flow Fit 4 - the first 3 moves - Leg through and swoop]]></title><description><![CDATA[This move had me baffled for a while. The slowed down version with description below hopefully helps to understand what is going on. First the Left leg goes through to the right Side of the body, sweeps]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-the-first-3-moves-leg-through-and-swoop</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-the-first-3-moves-leg-through-and-swoop</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Wed, 15 Aug 2018 05:42:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/vM1pGHgNcyCXUWJECrZbvn1NMPj1oFGUo3gYfF3NNPRD9Zua3NZyW1LWTVAmqw82nJMh2g84Fi1nvHoGs3Xr9Yqstj4DGF3ZmfM6No88fNUhnVckRpuX2zXodYbowUrgC6W56Dj?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Flow Fit 4 - first 2 moves]]></title><description><![CDATA[Scott Sonnon developed a routine called Flow Fit in 2003, I think. Since he and many others have made other "flows" of of movements designed to target either the whole or specific body areas.]]></description><link>http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-2-moves</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@freemoceanisnow/flow-fit-4-first-2-moves</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[freemoceanisnow]]></dc:creator><pubDate>Tue, 14 Aug 2018 07:46:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/EEEoA8oLaAxsTkPYAARp78o5cJA1o6Chv9x98TzCFT6v5G2XtAp4viypmPFg4dD5TiM6Tm4meL3iQQAURZWG2dh5QpV6h3UqfH1W5WP1dWxtuuAd9ER8r2YvZEDbW6jjZjMhWtpkJAj6GAabLdgTw?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>