About Us

GYM FLOW 100 - The Ultimate source for gym, training, health & fitness guides, tips, tricks, progams & more!

 

At GYM Flow 100 we’re passionate about fitness and healthy lifestyles, that’s why we created the Gym Flow 100 Fitness blog. We’ll keep you up to date on the latest fitness trends, nutrition, training tips, equipment advice, and more. Whether your goal is to lose weight, finish a 5K, or run a full marathon, we want to help you get there. We hope you’ll check back often and join in the conversation with us.

You can reach us through the following:

Webmaster / Editor In Chief:

Paterson Prosper

Paterson Prosper | GYM FLOW 100 Web Master

Paterson Prosper

Hello my name is Paterson Prosper and i have been working out for over 5 years now and haven’t stopped since. I started working out as a way to relive stress and it then became a healthy obsession. I’m a late bloomer to getting healthy but rather start late then never! I started Gym Flow 100 as a Facebook group back in 2010. The group was a way of talking fitness with other like minded individuals. Like a true community, the Gym Flow 100 group slowly started expanding and we needed an outlet for us to give our fitness and health knowledge.

 

 

 

 


Web Editors:

Ramon Trotman

Ramon Trotman | GYM FLOW 100 Web Editor

Ramon Trotman

I’ve been on my gym flow for a little over 4 years now. I live an overly busy lifestyle and I find the gym to be the only thing that gives me the energy and conditioning to push on through the days. Not only does weight training get my stamina to where I need it, but it’s a great stress reliever, so, I stay on my gym flow 100!

 

 

 

 

 

 


Jeanine Silva

Jeanine Silva | GYM FLOW 100 Web Editor

Jeanine Silva

Hello everyone!  My name is Jeanine Silva and just like every other person in today’s society I didn’t feel confident or comfortable in how I looked and felt physically.   I started my journey to a healthier lifestyle about 5 years ago, when one of my close friends started working at a local gym as a trainer.  I was at my heaviest, weighing 188 lbs; she signed me up and started training me.  She mixed up the workout routines for me to include cardio, strength training and weight training.  Even though after every workout I was left in pain and exhausted, I did notice a change after a week and half training with her.  I started to feel more energetic through my days and less “sluggish”.   After working out with her for 10 days, I had lost 15 lbs, with the combination of exercising and a healthy diet.  During my training I learned a great deal about good nutrition. As she made me more aware of what foods to stay away from and the fat contents in such foods, I learned how to look for healthier alternatives for my “bad” cravings.  For example, I have a “huge” sweet tooth.  I always craved something sugary and sweet to satisfy my cravings; and I “trained” my self when I have those cravings to go for an orange instead of a piece of cake. Or a fat free yogurt with fruit instead of an ice cream sundae with hot fudge and sprinkles.  As I started seeing the physical changes on my body, I became even more determined and motivated to stick with my new lifestyle, and I did.  I started challenging myself and more and more.  Pushing myself to try harder exercises and doing more reps with each exercise.   I even got to the point that I didn’t need her to be by my side yelling and pushing me to do more.  I started doing that on my own, yelling at myself in my head, I became my own coach.  That’s when I notice I became addicted to going to the gym, and I loved it!

Today, I still continued to stick with my healthier lifestyle, even though I have “slacked” a few times, I always got into it full forced and pushing myself harder than before.  Now that I have experience and transforming my body and soul to live a healthier lifestyle, I never want to go back to “bad” lifestyle again! Because workout gives me a rush and it gives me a proud feeling within myself to physically see what my hard work is doing for me.   By sticking to my workout routine and eating healthier, I made myself to prove to myself that exercising and maintaining a good healthy diet does in deed give you those changes, physically and mentally, to feel AMAZING about yourself as a person.

 


Ernesto Villanueva

Ernesto Villanueva | GYM FLOW 100 Web Editor

Ernesto Villanueva

Ahoy! My name is Ernest Villanueva. I am a 24 year old hailing from Ottawa, Canada. My fitness journey began through my passion with cycling. Two years ago through cycling, I was able to lose approximately 15lbs over the course of a summer. My cycling weight loss was what sparked my addiction and drive to be more healthy. My personal philosophy with fitness is to keep it simple, listening to your body and most importantly having fun! Other than cycling, I love weight training, hot yoga, running and more recently triathlon/duathlon training.

 


Josh Dallas

Josh Dallas

A highly experienced strength & conditioning coach with over 10yr of personal experience and growth. Former 400m & 200m sprinter, long & triple jumper; with advanced weight training starting after high school, and was developing cross-fit methods before cross-fit was mainstream. Mostly specializing in cardio/ strength endurance, i like to push the limits and strengths of the human body to its max effort plus beyond. A biology major, with heavy studies in kinesiology, yoga, eastern medicine, nutrition, gymnastics, weight lifting, with a highly athletic background make up my methods, and theories for training. My goal isn’t size although size is a benefactor; i train to be the most athletic, the strongest, the quickest, the most explosive, the most uncanny, and the most in control, with the most extreme, off the wall workouts that no one is doing. What is power without control? Speed kills. 3 major inspirations: Michael Johnson, Arnold Schwarzenegger, & Bruce Lee. When asking wondering what i train like, or how i envision, just conjoin the three and you have a basic structure. Train like an animal, be the best of the best, and always be in control. There are no limits, only what lies beyond and I am here to push it.

 


Ryan Kerr

Ryan Kerr

I started working out here and there about 4years ago; but in the past year I’ve decided to step it up and try to go for a bodybuilder life. I love seeing results month after month, and even better I love seeing others reach their own fitness goals. If its working out,  giving nutrition tips or supplement advice; it doesn’t matter I’ve always tried to give people that little nudge. It was only lately that I thought, well I love bodybuilding and fitness and I love supplements and helping so here I am helping the gymflow100 help every other fitness enthusiast out there.

Discipline = Results

 


Russell Steven

Russel Steven | GYM FLOW 100 Web Editor

Russell Steven

I am a hardworking, no excuse for when I fail type person. I always try to learn from my mistakes, and keep pushing to improve myself. My goal is to be the best that I can be in everything I do and give 100 percent. Whining is not something you will see me do, I wasn’t raised that way and the words “I cant” don’t exist to me.

 

 

 

 


Khruma Myrie

Khruma Myrie | GYM FLOW 100 Web Editor

Khruma Myrie

Started lifting weight at the age of 13 while helping my dad building his dream house from scratch, (if you’re from the islands you can relate). As a boy I always wanted to be look my best to impress the girls, fast forward twenty plus years and I’m putting smile on the ladies face with this physique. “work hard and enjoy the results”

 

 

 

 

 

 

 


Ronelson Lovaincy

Ronelson Lovaincy | GYM FLOW 100 Web Editor

Ronelson Lovaincy

Hello, world, working out and staying in shape has never been new to me as I did sports all through high school and college. Once that chapter passed, I’ve been off and on with working out (guess just needed a break or whatever excuse I had at the time). About two years ago, I decided to get serious again and since then I haven’t looked back. I love the world of fitness and nutrition. I enjoy passing on the knowledge I’ve gained while still learning. Hearing about individuals setting fitness goals then achieving them, pumps me up (pun definitely intended). My motto, “Whatever you’re preaching make
sure you’re practicing, and when you’re practicing, go hard.”

 

 

 

 

 


Tendo Kasirye

Tendo Kasirye

Hello fellow Gym Flow 100 fans and workout enthusiasts. As a new part of GymFlow100, I’d like to introduce myself to you all.

I’m a 29 year old African-Canadian-soon-to-be-American living in Boston for 10 years. I was born in Kenya to Ugandan parents, lived in Kenya, lived in England, spent my adolescence in Canada, and then moved to Boston when I was 19.  I’m currently in the security field but I’m working on diversifying my employment.  I have a Political Science BA from the University of Massachusetts but it hasn’t been easy deciding what to get into now….but that’s another story.

In my life, having had the opportunities to live in a few different places, I’ve seen many differences in people.  But what I’ve found is that no matter the differences, there are always many more similarities.  One of these similarities; though stronger in some than others, is the desire to feel and look good.  As all of you, it is something that has had a big effect on my life.

Though I’d describe myself as often lazy about my diet, I’ve always made an effort to try to stay in good shape. I’ve been active for as far back as I can remember and sports and working out have always been a part of my life.  I played baseball, football, hockey, basketball, golf, soccer and many more when I was in school and I’ve tried to continue doing so as I’ve gotten older  I wouldn’t call myself a gym rat by any means  and would describe myself more as having an off and on relationship with the gym.

I look forward to learning more about fitness here, adding what I have to offer to GymFlow100, and growing the movement into a force.

 


Nutrition and Supplement Expert:

Snow Addy

Snow Addy

Former Store Manager, Snow, worked for one of the nutritional supplement industry market leaders. Snow contains well rounded knowledge of health and nutrition related products, including vitamins, supplements, minerals, herbs, sports nutrition, diet, and energy products. He can help you get started with your goals and can help you get over the hump of a goal that is harder to cross.

 

 

 

 


Certified Personal Trainers:

Jimmy Sterianos

Jimmy Sterianos | GYM FLOW 100 Certified Personal Trainer (CPT)

Jimmy Sterianos

I am certified personal trainer; I got my certification at the national personal training institute. I love sports I’m a big fan of basketball, soccer, and tennis. I’ve played both basketball and soccer growing up on teams and school. In the past 2yrs I’ve picked up a new hobby and that is weight lifting. After going to school learning about every muscle, new exercises, all the different supplements to take and not take and also nutrition I put that all together to not only help myself but others too. My long term goal for myself is to stay healthy, keep up my daily exercise routine, and yes get bigger muscle wise. Also in the future open up a studio of my own or be a master trainer and work with athletes. My other goal is to help people get to their goals and get healthy. Remember diet and exercise you can’t do one without the other.

 


Social Network Moderators:

Marie Sarah

Marie Sarah | GYM FLOW 100 Social Media Moderator

Marie Sarah

I have been in and out of the gym ever since when…LOL. I tried eating healthy but I never took the time to educate myself about the types of food that are good for my body. I tried Jenny Craig for some years but never exercised. I tried a personal trainer for a year but never ate healthy. …uggh!

In 2008, after having my child I knew that I needed to lose the weight that I had gained. I put off eating healthy way too long and it was starting to show. Most of all I want to live a healthier life so I can see my child grow up.

In 2009, after going on vacation and actually seeing my pictures I knew this was it. I did not like what I saw. I started eating healthier and working out at the same time. I knew as a mom that I did not have time on my hand to workout for hours. I knew my workouts had to be intense and..….

In 2011, P90x came into my life and with the help of facebook groups like ‘gymflow’ my motivation started building. I started learning about the art of working out and the types of foods that are healthier than others. Those foods are called super foods.

Today, I am now a team beachbody coach and this time I know my beachbody is closer than I think. Shakeology has all the super foods.

To be continued…

 


Rita Narciso

Rita Narciso | GYM FLOW 100 Social Media Moderator

Rita Narciso

My interest in fitness and healthy food choices started while I was in nursing school. It can be very hard to maintain a healthy lifestyle while trying to be a full time nursing student and work nights. Like many stressed out college students, the pounds started to sneak up on me. I learned how important healthy choices are and how it can impact your overall health. The more I learned about nutrition, the more I wanted to make healthier food choices. I never knew how vital it is to keep your bones and muscles moving until I began my journey in health care. Now that I am nurse and understand the science behind maintaining a healthy life style, I hope to encourage others to make healthy choices and exercise.

 

 

 


Billy LaMontagne

Billy LaMontagne | GYM FLOW 100 Social Media Moderator

Billy LaMontagne

My general interests are just being involved in sports and being active whenever I can. My passion is just giving 100% in anything I do. I love working out, because not only does it help keep you healthy but it’s a great stress reliever. Also it tells me that I still have that athletic ability in me.  My lifestyle is just working hard practically all the time so I shape my future the way I feel it should be. I just do what I can, when I can. I tend to hit the clubs from now and then though. “To waste time is wasting an opportunity.” I had got that quote from a past football coach I had. Because you could always do something to possibly change your life in some way like applying for a new job, get yourself organized and write down your goals and how you would achieve them. Without this quote I would have never gotten far without it.

 


Sponsored Athletes:

Stephen Davis

Stephen Davis

I’ve always been involved in fitness. Any sport I could think of when i was young, I played. I spent 7 years in the 82nd Airborne Division in the US Army and constantly trained/ Pushed myself as hard as i could to be the best. As a civilian i have the same mentality and love competition in the gym. Fitness is more than lifting weights and sweating, its a lifestyle that means eating and living a clean healthy life. I am a non drinking trainaholic that can be found in a gym or at a crossfit gym 6-7 days a week and will always pick sweating over going out and partying. I am an “Aspiring Fireman/Paramedic” that is in training and have no life outside of the gym and my books. The more you put into something, the more you get out. It motivates me to see people pushing through their limits and going all out.
Set goals to break them.

 


 Johnny Davis

Johnny Davis

Hello everyone, my name is Johnny Davis Jr but to most I’m “The Juice” JT Dunn. I’m a Professional Wrestler who is obsessed with my gym flow. I’ve played sports throughout my whole life, but never knew the importance of maintaining a healthy body. I’ve been focused on developing the healthiest body I can for about 2 years now. Being able to have control over my diet & workouts has drastically improved being a Professional Wrestler. At first it was a difficult to get into the gym everyday, but now I enjoy the results week after week. I was never comfortable in a sport made for people who have “the body” but now I know I’m on my way to the top, and my gym flow has brought me there. The key is to turn your dreams into a reality with a fully positive mindset.

 

 


Lauren Bellew

Lauren Bellew

Hey everyone! My name is Lauren Bellew and I am from Wilmington, NC. I am an NPC Bikini Competitor hoping to be competing at the national level this upcoming year. I was a tri-athlete in high school and when I got to college I wanted to make sure I stayed active, so I hit the gym. It was love at first lift! I love the sport of bodybuilding and I am continuously focused on living a healthy lifestyle. I am a student at the University of North Carolina at Wilmington where I am studying Exercise Science. I will be getting my NASM Certification this year and begin personal training. I look forward to helping others stay active and reach their fitness goals.

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Arnold Schwarzenegger

 


Dakota Medina

Dakota Medina

Hello everyone! My name is Dakota Medina. I am 21 years old and a lover of fitness. In high school, I was always active with sportsthat ranged from basketball to football to almost every team JROTC had to offer. Due to my involvement in sports, I was always in shape, but I could never put on true size. I graduated high school at5’10” weighing 110 lbs. It wasn’t till after high school that I got a gym membership and started to put in the work to gain muscle. After hours of researching exercises, anatomy, and supplements, it was time to begin.

It has been 3 years now since I have started myjourney of physical fitness, and I have grown so much.  Not just physically, but mentally as well. Bodybuilding does not just make your body stronger, but you develop mentally through confidence, self–esteem, and discipline.  You transform into a new person inside and out. Throughout the 3 years that I have been lifting, my goal has changed from superficial things to desiring to be healthy and motivate others to achieve their goals. I do not lift only for myself,but also for those who say they cannot, for those who are too afraid, for those who have tried, failed and have lost all hope. I lift to inspire people to go after their dreams, and to achieve them no matter what. Bodybuilding is a lifestyle, and I wouldn’t have it any other way. #NoDaysOff

-Dakota Medina

 


Geri Villalona

Geri Villalona

Hey GymFlow fam! I’m Geri from Boston, MA. I started my fitness journey last April, and I haven’t stopped to look back once. Through high school and college my lifestyle was really fast-paced juggling my school work with multiple waitressing and bartending jobs. Needless to say I wasn’t very physically active or fit by any means. One day I woke up and realized that I wasn’t happy with my lifestyle, and that I needed to do something that was just for me. I started visiting the gym and have since become a permanent resident. Losing weight and getting in shape just wasn’t enough for me. I registered for my first fitness competition in October and placed 7th in the NPC New England Championships. Since then my passion for fitness has transformed my life. It’s no longer just something I do, it’s who I am.

I plan to continue competing in the NPC with my sights set on an IFBB pro-card. I hope that my transformation can inspire others to live for their own happiness and find the strength from within to set goals, trust the process, and conquer their own personal struggles.

“Always stand for what you believe in, even if it means you stand alone.”

 

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