Flex5 is committed to being the change we want to see in the world by providing an educational, innovative, and research based holistic wellness facility for our clients. 

Flex5 is designed to empower, inspire and motivate individuals to achieve a well-balanced healthy life. Our tailored TLC Pass and Class Pass programs enable you to incorporate choices and actions toward a more prosperous and satisfying existence through a harmony of strengthening the mind, body, and spirit resulting in a healthy and more balanced lifestyle. 

The Flex5 Training Method is a holistic approach to wellness, targeting five specific components: strength, conditioning, flexibility, nutrition, and spirituality. These five pillars play a different yet crucial role  in helping you attain your desired fitness and wellness goals, leading to a happier, more balanced life.

The Flex5 Team provides a variety of healthy options for our clients to choose from to accommodate their busy schedules. Our focus is on getting you the real results without compromising the quality of our programs. 



Healthy body and healthy mind can only be achieved with a nutritious and balanced diet. You are what you eat. With that, all Flex5 programs are designed to help you learn the importance of nutrition and how to find right balance that fits your lifestyle. 

We are the first team in Charlotte area to invest in our partnership with the authors of internationally recognized Whole9 Program and authors of New York Times best seller book It Starts With Food to empower you to eat the foods that make you feel and look good.


Practicing Spirituality

For some people spirituality means religion, for others it is taking five minutes to meditate, practice daily Yoga, Pilates or simply getting a relaxing massage. At Flex5 we believe in offering a variety of personalized programs and workshops helping you meet your spiritual needs. We empower you to find your spiritual outlet and gently incorporate that into your overall fitness program. 


Athletic Conditioning

Historically athletic conditioning (aka sports conditioning) has been reserved for professional athletes to help them improve their peak performance. While we are not training you for the next Olympics Games, we believe in incorporating elements of athletic conditioning training into our programs to help with injury prevention, maintaining a healthy heart, cardiorespiratory system, managing depression and fatigue. 


Strength Training

Strength training is an important aspect of any holistic fitness program, which is why Flex5 Method incorporates strength training elements in every single program we offer. Contrary to the myth, strength training is not just for body builders and can benefit people of all ages especially clients with underlying health conditions. Effective weight management, stronger bones,  toned muscle, better body mechanics and coordination, disease prevention and improved mood and energy levels are some of the amazing benefits of strength training. So what are you waiting for? Got what it takes to Flex5?


Flexibility Training

For most people flexibility training is an afterthought when they run out of ideas of what else to do at the gym. For Flex5 Team flexibility training is an important element of any regiment that allows you to perform everyday activities with ease like get out of bed, walk the stairs, play with your kids or go for a run with your dog. Flexibility tends to deteriorate as we age and without adequate flexibility training, daily activities become more difficult to perform, including loss of mobility, chronic back pain and lack of independence.


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Strength Conditioning


Flexibility Training


Our Nutrition Programs

Proper nutrition is vital for your mind and body wellness. Proper nutrition enables you to experience an improved state of physical health. You will also gain more brainpower, overall energy and become fit. The best thing is that it will enable you to have positive outlook on life, and thus you will begin to enjoy every moment of your life and will find something positive even in your most trying situations.

Proper nutrition can be acquired through a well-balanced lifestyle and healthy eating. Enjoy a variety of foods, but still keep in mind those vital ones, such as fruits and vegetables, lean-sources of protein, and healthy fats. Eat only in moderation, especially those that are nutrient void foods. Focus on the fact that food is fuel for the body rather than linking food to emotions or the feeling of being full after eating.

Those are the key ways in which you can acquire balance in terms of nutrition. Take note that balance is truly what wellness is. In order to be aware of your cravings and the food you eat, you might consider the following questions before eating. Diet is not all about what you should and should not eat, but rather, the why question should be asked in the first place.

  1. Ask yourself why you feel hungry. Is it the need for real food, or is it just a reaction to a certain mood such as boredom, stress, or anger? Is there a reason or something that causes your urge for food?

  2. Take note that you are in charge of your body, and therefore you know what your body needs. Ask yourself what foods will be best for you. It is not necessarily that you will follow those “diet rules.” Remember that you are in charge to make the best choice.

  3. What should you eat? You can eat and enjoy all types of food. The main thing is to eat moderately and know how to balance what you are eating. Eat only to satisfy the feeling of hunger.

  4. Another suggestion is talk to and involve your doctor. They often know what foods are best for your specific condition and will recommend the best approach that will suit you.

The foods you eat will provide the nutrition you need. Always practice balance. Not only is focusing on having a balanced diet important it’s also important to balance the energy coming from the food you eat. The energy you gained will be balanced to the energy you release.  And it is through this way of living that one can avoid the possibility of acquiring chronic diseases.

If you continue eating balanced diet and are committed to doing this every day, then you are now one step closer to achieving total mind and body wellness. Proper nutrition will provide a long lasting positive impact not just on your body but also on your whole personality. Having a healthy body will enable you to do the things you love, which is something that contributes to an overall positive state of well being and self-acceptance.



Athletic Conditioning exercise require movement of the body produced by large muscle groups over a sustained period of time. The benefits of cardio conditioning exercise done on a consistent basis are numerous. The body gets a huge opportunity to burn a tremendous amount of calories by including athletic conditioning activity as a mainstay in your fitness regimen. This work is a key element of the Flex 5 program to successfully manage your weight, attain your realistic fitness goals and maintain the optimal overall health and wellness that you desire.

Some of these health benefits athletic conditioning include:

  • Increase in circulation

  • Improvement in overall heart health, including increase in stroke volume and cardiac output

  • Decreased blood pressure

  • Decreased resting heart rate

  • Increased lung function

  • Improvement in blood lipid profile

  • Less prone to fatigue

  • Improvement in overall energy, stamina and endurance

  • Increase in muscular endurance

  • Increase in insulin sensitivity

  • Improvement in mood and sense of well being

The three stages of your cardiovascular workout should include:

The Warm-up: The warm-up phase is the beginning portion of your workout and basically prepares your body for physical activity. This graduated activity increases active blood flow to the working muscles, increases heart and respiratory rate, increases overall body tissue temperature and facilitates neural transmission for motor unit recruitment. The warm-up phase of your workout should last approximately 5-10 minutes. 

The Workout: This portion of the workout can last from 10-50 minutes depending on your specific realistic goals and current fitness level. This is the core of your CV workout. At this point, you should be into your target heart rate zone and ready for action. 

The Cool Down: This phase should also last 5-10 minutes and in essence is the opposite of the warm-up. This is an important phase of your CV workout and should not be overlooked. The cool down slowly decreases the workload of the CV system and allows a smooth and safe transition back to the lower work demand. Be sure to include stretching as part of your cool down phase. 

For instance, it's your first day of CV exercise and your goal is to walk outside for 20 minutes. You begin at a comfortable pace with your 5-minute warm-up, gradually escalating your heart rate into the entry level of your target zone (see below). You continue your workout phase for 10 minutes. At that point, you begin your cool down phase which lasts for 5 minutes. Include some light stretching. You have completed your first workout! 

You can use the following factors to quantify the amount of work done per week overall in your CV program. Consult with your doctor regarding your specific parameters in any one of these areas, especially if you are just beginning an exercise program. He or she will give you insight as to an appropriate, customized program and heart rate training zone for your individual goals and current fitness level. Consistency is key for all modes of exercise. Count on the fact that you will include exercise as a staple in life. With this in mind, begin your program at levels that are comfortable yet challenging. You don't want to do too much at the onset and risk injury and or over training.

Frequency: A minimum of 3 to 6 days per week of CV exercise.

Time: 20 to 60 minutes of sustained or interval training. This includes both the warm-up and cool down phase. 

Intensity: Generally speaking, you want to work out between 50-75 percent of your maximal heart rate. You can calculate your zone simply by subtracting your age from 220 and multiplying by your desired intensity. For example, the target zone for a 40-year-old female who wants to work between 65-75 percent of her MHR would be 117-135 bpm. 

Mode: CV workouts and activity can done in a variety of locations, modes, settings, and levels. Examples include:

  • Walking or running outside or at a track

  • Walking or running stairs at a park or beach

  • Gardening, mowing the lawn or raking leaves

  • Dancing

  • Sporting activity such as basketball or soccer

  • Biking

  • Swimming

  • Martial arts

  • Walking the golf course

  • Treadmills, elliptical trainers, steppers, stationary bikes and rowing machines

  • Aerobic dance

  • Spinning

  • Kick boxing

  • Power yoga

  • Circuit weight training

It's important that you choose activities that you enjoy and feel comfortable doing. If you like the work, you'll look forward to it and be consistent. Variety is a big factor in exercise adherence as well. Below are some workout features of three of the most popular CV exercise machines used in fitness centers and home facilities worldwide:

Treadmills: Treadmills provide an excellent weight-bearing workout. Walking and running are natural motions for us as human beings in locomotion. Treadmills provide a smooth and very predictable terrain, meaning no rocks, chuckholes or uneven surfaces. Most on the market now provide flexible decks as well. Both of these factors add up to a safe and comfortable workout for the user. Walking and running have been staples in exercise programs since the beginning of time. These modalities work.

Elliptical Trainers: Elliptical trainers combine the motions of a treadmill, stepper, ski machine and a bike in one non-impact, weight-bearing motion. Some on the market provide both forward and reverse motion to add variety. Total body elliptical trainers provide arm motion as well. Although you do use both upper and lower body motion in a total body unit, if you work on a unit that does not have the arm motion and you do your own natural arm motion, you not only do more work but you receive balance and core training as well. Be ready to hold onto the hand rails (try not to lean on them) should you need them to catch your balance or rest.

Stationary Bikes: Upright bikes take up very little space. Bikes are another mode of exercise that have provided both fun and fitness to many walks of life over the years. It is a non-weight bearing form of CV exercise. This does not mean, however, that the workout will lack intensity; quite the opposite is true. Ask anyone who has trained for a bike race. Recumbent bikes provide added comfort for bike lovers with the added back support from the seat. Comfort is not synonymous with easy in this case. You choose your intensity level. Because the legs are more level with the torso, the venous return back to the heart is very efficient. The lower body workout from both types of stationary bikes is excellent. 

Plan ahead, schedule your workouts and be consistent. It's no secret that if you are committed to your exercise program and make it a priority in your life, all realistic goals can be conquered. The bottom line is: You've got to keep moving! Our bodies are engineered for locomotion and genetically pre-dispositioned for movement. 

Burn more calories, stay active and have fun with this! You'll feel better, look better and add quality years to your life.

All-Inclusive Holistic Fitness & Wellness Center in Uptown Charlotte.
Address :
428 E 4th Street, Suite 333, Charlottel, NC 28202 Email : href="mailto:info@flex5clt.com">info@flex5clt.com