We are back with another edition of our RMFLEX Trainer Spotlight series with Luke Rowe. Luke is a steady and knowledgeable presence on the gym floor, always focused, always approachable, and known for meeting clients exactly where they’re at.
In this feature, we get a candid look at some of Luke’s top tips and insights on healthy living. From training mindset to building sustainable habits, Luke shares how he helps clients stay consistent and make progress that sticks.
Want more from Luke? Take a look at a couple of articles he’s written for our blog:
The Best Workout Routine for Your Goals: A Holistic Approach to Fitness
Get Ready for the Slopes: FlexFlow’s Top Ski Exercises for All Ages
1. What is the most common nutrition mistake people make when trying to get in shape, and how can they correct it?
It’s simple: PROTEIN! Ah, yes, you have heard this plenty of times, but it is a cliché for a reason. Even if you are trying to lose weight, a high-protein diet is a simple and effective starting point. Your body absorbs the protein it needs for muscle repair and other functions, and any excess is typically broken down and excreted, primarily as urea through urine. Unlike excess carbohydrates or fats, which can be stored as body fat if not used for energy, excess protein is less likely to contribute to fat storage, making it a smart choice for weight management.
Read: How to eat enough protein to build and maintain muscle
2. What’s your top exercise for building strength in a specific body part, and why is it so effective?
Push-up, lol, yes. I know it’s not exciting or fancy, but first, there’s an ample amount of push-up variations out there, such as diamond push-ups, pike push-ups, etc.
Second, you don’t need any equipment at all!
Third, most of us now, since we look at our phones all day, have tightness in our neck and shoulders. The push-up is so demanding and engages several muscle groups simultaneously. Personally, I love how push-ups activate your scapulas and your mid traps as you push away from them, which helps stabilize your upper back, maybe helping your posture.
I could go on and on, but let’s go to the next question.
3. What is the biggest misconception people have about personal training, and what should they know instead?
Showing up is great and all, and I give anyone props for even getting into the gym. However, there comes a point where you can’t just show up and go through the motions; you will plateau.
You need to come in with intention and put in the work that is going to continue to challenge yourself in multiple different ways. That’s where you will benefit from working with a personal trainer.
Read: Reach Your Fitness Goals Faster by Hiring a Personal Trainer
4. What’s the number one thing people can do to stay motivated long-term in their fitness journey?
Slow Down.
The world is crazy, maybe crazier than it has ever been. We get so wrapped up with work, paying the bills, caring what other people think, etc. I think that in a lot of cases throughout our lifetime, it’s a cycle where you just lose touch with yourself and forget that you are a priority, your health is a priority, and your relationships are a priority.
None of us is better than the other, and we are all of different backgrounds, talents, and temperaments. We can all learn something from each other and I think the world works better that way.
No one knows everything. Fitness is constantly changing and updating with science and technology. Stick to what interests you and stick to your gut.
5. How can exercise help manage stress, and what impact does it have on someone's overall progress and results?
When life gets crazy and out of control, the one thing you might be able to control is working on yourself by exercising, breathing, stretching, etc. I, personally, have so many stories of how the gym has literally saved people’s lives. Like they wouldn’t be here with us today if they didn’t have a place or a thing to do that isn’t drugs or cheap dopamine fixes that actually help them get through stressful times safely.
On the other hand, chronic stress is another silent epidemic, in my opinion. I have also heard and seen more doctors diagnose stress-induced sickness these past few years than ever before. Stress can get so bad that it causes us to break out in our skin, leading to much worse. The worst thing about stress is that it inhibits our sleeping patterns.
I could go on and on, but exercise in any form is a great, healthy, safe way to reduce your stress levels
Read: How Better Sleep Can Improve Your Health and Muscle Recovery
6. How do you incorporate wellness habits like sleep, hydration, and stress management into your training programs?
Well, us trainers can’t physically be with our clients 24/7 to keep them accountable at all times, lol. But at FlexFlow through the FlexFlow App, there is a habit tracker that is set up during your initial consultation to prioritize the right things, like sleep or maybe 10 minutes of breathwork, something that you can even check off to release a little dopamine in your brain because you did something.
Other than that, I’m constantly asking and talking about my client’s sleep, hydration, and protein every session. Sometimes it probably gets repetitive, but it’s so important that we keep thinking about those things. I’ll listen to podcasts and read new studies as well to keep conversations current and intelligent.
When we sleep better, we have more energy to exercise, and when we exercise, we start wanting to eat healthier and make the right decisions.
7. What’s your favorite piece of equipment at RMFLEX for working a specific body part, and why do you recommend it?
I don’t know if I have a specific favorite, but I love the ample amount of squat racks we have because there is so much you can do there in one spot, AND you can even superset some push-ups (the best exercise) right there without moving!!!
8. Which piece of RMFLEX equipment do you think is underutilized but great for improving overall strength and mobility?
The Pre-core stretch trainer, located in the room with the wrestling mat. There are so many amazing stretches you can do effortlessly there.
ABOUT
Luke Rowe
Luke Rowe is a personal trainer at Rocky Mountain Flex in Denver and the founder of FlexFlow, a results-driven training approach that blends strength training, precision nutrition, and corrective movement. He holds a B.S. in Health Science from Florida Gulf Coast University and certifications from the National Academy of Sports Medicine (NASM) as a Certified Personal Trainer, Sports Nutrition Coach, and Corrective Exercise Specialist.
A lifelong athlete, Luke’s journey began with sports like wrestling, football, and baseball. A major shoulder injury shifted his path and revealed the power of structured fitness to heal, rebuild, and transform. Today, he helps clients achieve sustainable results through customized programs built on expert assessment and long-term strategy.
Luke’s holistic methodology is designed to improve strength, mobility, and resilience—while addressing pain, muscle imbalances, and performance goals. With an emphasis on education and accountability, he empowers individuals to overcome obstacles and reach their full potential in and out of the gym.
Ready to transform your fitness?
Don’t wait to feel stronger, healthier, and more confident. Book your free consultation with Luke at FlexFlow today and discover the workout routine that’s perfect for you!
