Instagram story viewer> @flowwithshuva> Posts

Shuva Rahim | Functional Movement Coach for Women 40+

@flowwithshuva

1.9K

followers

2805

following

💪 Women 40+: underestimated to unstoppable
⛰️ Strength to keep doing what you love
⚔️ Steel mace + functional movement

POSTS STORIES REELS TAGGED

Every sport builds something. And every sport leaves something out.

Walkers and runners rarely train rotation. 
Golfers rotate mostly one way. Pickleball and tennis players favor one side. 
Swimmers and cyclists build endurance but miss weight-bearing strength. 
Lifters build muscle but often move in straight lines. 
Yoga and Pilates build control and flexibility but often skip heavier load.

Every activity has its focus. That’s what makes it great at what it does.

That’s where the steel mace comes in. It fills those gaps: rotation in both directions, grip, single-leg balance, and strong shoulders through a full range of motion.

It doesn’t replace what you love. It helps you keep doing it for decades.

What do you love to do? Tell me below👇

New to the steel mace and curious where to start? Comment QUIZ and I’ll send you my free quiz to find your starting weight. by @flowwithshuva

8

0

5 hours ago

New here? Hi, I’m Shuva. 👋

I turned 50 at the end of September. I spent part of my birthday training with the mace, and part of it at a photo shoot celebrating what strength looks like at 50.

I run, hike, play pickleball with friends, and this summer I got above 14,000 feet in Colorado. Strength training is what makes all of it possible.

Now I coach women 40+ to build that same strength, whether you’re just starting out or want to keep doing what you love for years to come.

Want to work with me? Comment STRONG and I’ll send you the details on private coaching.💪 by @flowwithshuva

16

0

8 days ago

I turned 50 last month, and I know what I want for the next 20 years: to keep doing what I love. Strength is what makes that possible.

So I’m opening something new: the 40-Day Program: Private Strength Coaching with Shuva.
 It’s for women 40+ who want to feel strong and athletic, whether you’re just getting started or you’ve noticed your swing, stride, or balance isn’t what it was.

You get a functional movement screen, four private online sessions (recorded, so you can repeat them on your own), and mobility practices built around your body and your goals.
 Founder’s pricing opens October 21 and runs through November 4, and the waitlist hears first. Comment STRONG and I’ll send you the link. 💪 by @flowwithshuva

17

0

9 days ago

Independence.  It’s the word that stuck with me. Not muscles, not a number on the scale.   The ability to do life on your own terms.  Strength is what keeps that possible. It’s what lets you say yes to the trip, the game, or the climb, and keep up with the people you love, without wondering whether your body will keep up.  And it’s never too late to build it, whether you’re getting back to something you used to love or feeling strong for the first time.  That’s what my 40-Day Program is for: private, online strength coaching for women 40+, with a movement screen, four one-on-one online sessions, and a plan built around your life.  What would feeling strong give back to you? 💛  Comment STRONG and I’ll send you the link to join the waitlist. It closes Tuesday, October 20. by @flowwithshuva

20

2

2 days ago

Even coaches have coaches. This week I trained with mine, and we worked on three moves I love:

Half moon builds single-leg balance and hip stability, the kind that keeps you steady on uneven ground.

Dynamic Warrior 2 with an overhead press and drop swing works your legs and shoulders together, with your core holding it all steady.

A front swing into warrior 2 trains power and control, moving smoothly from one shape to the next. That’s how your body actually moves in real life.

Whether you’re just getting started or want to keep doing what you love for decades, this is the kind of strength that carries into everything.

Save this for your next practice. 💪 by @flowwithshuva

29

2

2 days ago

Tight shoulders? Before you lift, swing, or reach, try this.

Halos warm up your shoulders through their full range of motion, gently and with control. Five slow circles each way is all it takes.

No mace yet? A baseball bat works great to start, since its weight sits at one end, just like a mace. Go slow, and give yourself some room.

Thinking about getting a mace? Comment QUIZ and I’ll send you my free quiz to find your starting weight. by @flowwithshuva

10

0

4 days ago

Ever wondered what private strength coaching actually looks like? Here’s the whole picture.

It starts with a functional movement screen. Before you pick anything up, I look at how your body moves today and ask what you love doing, or want to start doing.

Then we meet one-on-one online for four private sessions over 40 days. Each one builds on the last, with steel mace movements matched to your body and your goals.

Between sessions, you’ll do short mobility practices on your own, so progress keeps happening all week.

By day 40, you’ll know how to move with the mace on your own, and you’ll have a plan you can keep using.

Whether you’re just getting started or want to keep doing what you love for decades, it all begins with a free clarity call.

Comment STRONG and I’ll send you the waitlist link. Founder’s spots are limited, and the waitlist closes Tuesday, October 20. 💪 by @flowwithshuva

11

0

3 days ago

The most common question I get: what weight should I start with?

Here’s the honest answer: it depends on a few different things, including your current level of fitness, any injuries or recovery from injuries, what your strength training background , and what you want the mace to do for you.

Start too heavy and your form suffers. Start too light and you may outgrow it in a few weeks. There’s also nothing wrong with owning two or more weights of maces.

But to start with I made a free quiz to help. It takes about a minute, and you’ll get a personalized starting weight recommendation, plus where to buy a quality mace.

Whether you’re picking up your first mace or wondering if it’s time to size up, comment QUIZ and I’ll send you the link. 💪 by @flowwithshuva

10

0

6 days ago

Golf, tennis, pickleball: every swing starts with rotation.

The steel mace trains that rotation with control. The offset weight makes your core work through every turn, so your swing has more power and less strain.

Whether you’re just getting started or want to keep playing for decades, rotation is a skill you can build at any age.

That’s exactly what we’ll work on together in my 40-Day Program: Private Strength Coaching, built around your body and the sport you love.

Comment STRONG and I’ll send you the waitlist link. The waitlist closes October 20. 💪 by @flowwithshuva

13

0

7 days ago

Running is just one single-leg landing after another. So is a trail descent, a scramble, a quick lunge at the net.
 Balance is one of the first things to slip in midlife, and most people don’t notice until a misstep scares them.   Research has linked being unable to stand on one leg for 10 seconds (ages 51–75) to a higher risk of early death. That’s not meant to scare you. It’s meant to show you how much this skill is worth training.
 This week with my coach @innerflowadina I worked on:  → Warrior 3 RDL. The offset weight of the mace steers you off center, and your standing hip, ankle and foot have to stabilize you. That’s the same reaction that saves you on uneven ground.  → Back swing into warrior 3 RDL. Using the momentum of the swing to improve balance, develop power in the hips, increase flexibility in hamstrings, and strength in spine.  → Add Reverse guard to bent-knee one-legged mountain. Load behind you, knee driving up, standing tall on one leg. That builds the posture and stability behind every step up and every stride.
 Balance isn’t fixed. It’s trainable at 45, 60, 70.
 Strength without the grind.
 Want to train balance like this 1:1 with me? Comment BALANCE and I’ll send you the details. by @flowwithshuva

45

3

9 days ago

“What is that?” “Is it heavy?”
 I hear these 2 questions the most from people. So here’s the answer.
 It’s a steel mace: a long handle with a weighted ball at one end. Warriors trained with it centuries ago, and now it’s one of the best tools for women who want to get strong and stay strong for the things they love.
 Many women start with 5 or 7lbs. But because the weight sits at the end, even a light mace challenges your grip, shoulders, and core in ways dumbbells don’t. 
If you’re new here, hi! I’m Shuva, a certified steel mace and functional movement coach. I help women 40+ go from underestimated to unstoppable, using ancient weapons like this one.
 Wondering what size you’d start with? Comment MACE and I’ll send you my quick quiz to find your starting weight. by @flowwithshuva

37

2

11 days ago

My husband, who used to be involved in stage combat Ren faire productions with his theater troupe, asked, “What do your people call this?”

He was pointing at the side position I use all the time with the steel mace. In stage combat, it’s called “chambered”, loaded and ready to strike.

In steel mace, we call it over over grip, which transitions to a cross-body bottom and then an upper cut.

Same idea: you’re coiled, braced, and ready to move with power.

Different weapons, same body mechanics, which is what I love about training with ancient tools.

Follow along for more steel mace (and the occasional sword) content.🗡️ by @flowwithshuva

72

1

11 days ago