WELCOME TO THE 70 DAY FLOW

THE 70 DAY FLOW IS DESIGNED TO REBUILD YOUR BODY, SHARPEN YOUR MIND AND RECONNECT YOUR SPIRIT.

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PACKAGES

SOFT FLOW

SUITABLE FOR BEGINNERS:


  • You’ve never worked out before
  • You don’t know where to start with training
  • You feel unfit, overweight, or stuck
  • You’ve lost confidence and direction in life 



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MEDIUM FLOW

Suitable for intermediate:


  • Already going to the gym regularly
  • Looking to transition into calisthenics and running
  • Still carrying extra weight or not seeing real results
  • Feels stuck, lacking progress, confidence, or direction




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HARD FLOW

SUITABLE FOR ADVANCED:


  • You already train hard, now you want mastery
  • You’re combining strength, endurance, and control
  • You’re chasing performance, not just aesthetics
  • You want discipline, structure, and a real challenge
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CHANGE YOUR LIFE TODAY

ONLY TAKES 70 DAYS...

TRAINING

TRAIN LIKE A SUPERHUMAN

NUTRITION

EAT LIKE A SUPERHUMAN

MINDSET

THINK LIKE A SUPERHUMAN

  • Access to the full 70 Day Flow
  • 70 Days of customised effective programs
  • Private Flowstate community & support group
  • Daily accountability check-ins to track progress
  • Weekly Flowmeets
  • Customised Flowstate Training App
  • Nutrition and fasting framework for your level
  • Flowstate starter kit
  • 24/7 access support
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WHAT IS THE 70 DAY FLOW?

 WHY THE 70 DAY FLOW?

Success Story

ADEM

Before the 70 Day Flow, Adam was in a very dark place: the heaviest he’d ever been, recovering from a back injury, off work for about a year, severely unfit and unmotivated. So much so that he was gasping during warm‑ups and realized he needed to change after a family member pointed it out.


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After completing the 70 Day Flow, he felt much better mentally and physically, regained motivation and discipline, and stayed engaged thanks to strong support from Anthony and Cass; he committed to continuing the habits he built and now recommends the program to others as a life challenge.


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He lost 13 kg, from 90kg to 77kg. Switched to whole foods without strict calorie counting, improved running.

Baseline 45 minute test to running 5km in 23 minutes, increased pull‑ups from 5 with a band to about 5–6 unassisted and dramatically increased push‑ups from 10 to 30–40.

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31 YEARS OLD

LABOURER

Success Story

ANTONIE

Before the 70 Day Flow, Antonie felt low and stuck; fresh from a breakup, isolated, spending weeks on the couch, trapped in a cycle of self-pity and feeling far from who he believed himself to be.


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After the 70 Day Flow, Antonie experienced a clear mental and social turnaround: he felt energized, connected to a supportive community, motivated by leaders and peers, and confident that being around the group made it easier to show up and keep improving.



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Over three months he lost 4kg, reduced body fat from about 13.5% to 11% with a goal of getting below 10%.

He gained leadership, discipline, and consistent emotional support from the group and habit changes.

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28 YEARS OLD

Entrepreneur

Success Story

CHARLES

Before the 70 Day Flow, Charles was very lethargic and struggled with basic daily tasks like getting out of bed. 

He described feeling unmotivated, lacking energy, and embarrassed about his body and sexual health, which drove him to start the program. Physically he was at 112kg and unable to do basic strength moves like pull-ups even with assistance.

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After completing the  70 Day Flow, Charles felt much more natural, energized, and motivated. His decision-making and confidence improved, he became more decisive and less prone to procrastination or overthinking small choices (e.g., no longer spending long periods choosing food). He also praised the supportive, ego-free group environment that helped sustain his progress.

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Tangible results included substantial weight loss from 112kg to 74kg, a near 40-kilo reduction, increased strength.

He is able to perform pull-ups unaided after initially needing help, higher energy levels, and improved mental clarity and resolve. He also reported better overall wellbeing and social support from the group.

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26 YEARS OLD

ACCOUNTANT

Success Story

ITX

Before the  70 Day Flow, Itx felt off the rails; physically and mentally disconnected, watching himself slip when he looked in the mirror. He’d lost confidence and momentum and was motivated primarily by concern for his family and a desire to be able to keep up with his growing son.

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After completing the 70-day flow, Itx feels lighter, more confident, and re-centered.

He’s more motivated and engaged by the support and accountability of the group thanks to Anthony and Cass and the visible progress of others in the chat which helped him stay on course.


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Itx has increased his muscle-up ability from zero to about three reps, dropping weight from roughly 88kg to 82.5 kg, and gaining improved nimbleness and readiness to play actively with his son.

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34 YEARS OLD

LOVING FATHER AND HUSBAND

OUR MISSION STATEMENT

Our mission is to forge men of discipline, strength, and purpose. Through the 70 Day Flow, we teach mastery over body, mind, and spirit - building resilience, clarity, and a life of meaning. This is more than a challenge; it’s a movement to become unshakable, serve others, and lead by example. To make the world a better place.

ADEM

“I went from barely getting through warm-ups and feeling completely stuck to running 5K confidently and actually enjoying the process. I was at my lowest point; injured, out of work, and unmotivated but this program gave me structure, discipline, and belief again. The support from the coaches and group kept me accountable, and now I feel like I’ve genuinely got my life back on track.”


ITX

“I felt completely off-track before starting; low confidence, low energy, and not showing up the way I wanted to, especially as a dad. This program helped me reset everything. With the support and accountability from the group, I rebuilt my consistency and started seeing real progress. Now I feel lighter, stronger, and more present, and I’ve got the energy to actually keep up with my son.”


CHARLES

“Before this, I couldn’t even get out of bed properly, and I was constantly overthinking everything. I felt embarrassed about where I was at physically and mentally. Over the 70 days, everything changed; I lost a huge amount of weight, gained strength, and most importantly became more decisive and clear-headed. I don’t hesitate like I used to. I just take action, and that’s been life-changing.”

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TONY

Before the 70 Day Flow, Tony struggled with consistency and never found a style of training he truly enjoyed, often falling on and off track. Through the program, he discovered calisthenics and running, built a routine he genuinely loves, quit smoking, and improved his overall health. More importantly, he developed real discipline and found a strong brotherhood that keeps him accountable.

CASSIUS

Before starting, Cass felt stuck, undisciplined, and caught in a cycle of partying and drinking, with little direction. After the program, he transformed into a fit, strong, and fully sober man; gaining 10kg of muscle and competing in Division 1 sport. He now shows up with purpose, leading both himself and his family with discipline.

TJ

Before the program, TJ struggled to build muscle and lacked structure, direction, and discipline in his training. After completing the 70 Day Flow, he gained 4kg of lean muscle, built real strength, and created consistent habits.

Now, he’s stronger, more focused, and performing at a level ready for Division 1 rugby, backed by confidence and drive.




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    SUPPORT

JOIN THE BROTHERHOOD

When you join Flowstate, you’re not alone. You become part of a brotherhood of like-minded men who push each other, hold each other accountable, and celebrate progress together. Shared struggle builds strength, and shared discipline builds character. This is a space where men rise together, no excuses, no ego.

24/7 Support From Our Team

Our team is here for you every step of the way. Whether you have a question about your training, nutrition, mindset, or accountability, we provide 24/7 support to ensure you never feel stuck. Guidance, motivation, and advice — whenever you need it, we’ve got your back.

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WHAT'S INCLUDED IN OUR FLOWSTARTER KIT: 

Clothing — Durable, high-performance gear built for movement and the everyday grind.
 Pull-Up Bars & Mats — Strong, reliable equipment for strength, mobility, and focus.
 Resistance Bands — Train with support and scale intensity through progressive overload.
 Water Bottles — Stay hydrated. Stay sharp. Stay consistent.
 Stickers & Accessories — Represent the mindset. Inspire those around you.
 eBook — How to Think, Eat & Live Like a Superhuman — your blueprint for discipline, nutrition, and elite performance.

The Flowstarter Kit gives you everything you need to build discipline, elevate performance, and live the lifestyle.

About Me

My name is Anthony Tran, founder of Flowstate. I built Flowstate from purpose and passion.

A passion for fitness, and a deeper purpose to help shape stronger men and a better world.


I was raised in a traditional, old-school family that instilled core values: discipline, hard work, respect, faith, and the responsibility to protect women and children. In school, I was studious but lacked confidence and direction, until I found sport and fitness.


After finishing school, I lost my way into a life of sin; falling into distractions, bad habits, and poor influences that kept me stuck and off track.


Eventually, I had a turning point. I lost 15kg and fully committed myself to movement and self-mastery. Since then, I’ve competed across multiple disciplines: Division 1 rugby, weightlifting, HYROX, marathons, and boxing, where I earned a State Title.


I later opened my own strength and conditioning and boxing gym, which became highly successful. But I took a risk, selling it to build something bigger: FLOWSTATE.


Through everything I’ve experienced, I’ve found that nothing compares to calisthenics, running, and breathwork when it comes to mastering both the body and mind. Flowstate was created to build a brotherhood of disciplined, capable men; grounded in faith, family, and purpose.

Men who are ready to serve, protect, and lead.


Turning men into gentlemen.



FAQs

  • Who is this program for?

    The Flowstate program is for men who know they’re capable of more but feel stuck, inconsistent, or off track. Whether you’ve lost discipline, struggled to stay consistent with training, or just haven’t found a system that actually works, this is built for you.


    It’s for those ready to level up physically and mentally. Build strength, improve fitness, sharpen discipline, and surround themselves with a brotherhood that pushes them forward. If you’re serious about changing your standards and committing to a better way of living, this is for you.

  • What style of workouts do you do?

    My program gives you access to a wide variety of  workouts that you can do without needing a gym and without needing any equipment. Workout styles include HIIT, Strength, Low Impact and Toning. There are no set number of workouts that you need to do, but I do recommend doing some movement each day for optimal fitness.

  • What kind of diet do you endorse?

    We focus on a whole-food and high-performance approach. 

    Simple, sustainable, and built for results.


    No extreme dieting or obsessive calorie tracking. Instead, we prioritise real foods: quality protein, whole carbs, healthy fats, and proper hydration to fuel training and recovery.


    The goal is to build discipline around how you eat; cutting out junk, reducing alcohol, and creating habits you can actually stick to long-term. It’s not about restriction, it’s about eating like someone who trains hard, performs well, and takes care of their body.

  • Do I have to calorie count?

    In short, no! Our meals focus on a good serve of veggies, a small amount of protein and a smaller amount of good fats. The idea that weight loss must be linked to obsessively tracking calories in and out, is not our thing. This mindset has led many to spend too much time at the gym or to dangerously cut down on food intake. Choosing low-fat foods, without really considering the nutritional value, has also contributed to poor health and disease. 

  • Can I drink alcohol on your program?

    You can’t, no alcohol is allowed during the 70 Day Flow.


    This is a non-negotiable rule designed to build discipline and help you fully reconnect your body, mind, and spirit. Alcohol holds back your recovery, focus, and progress, and removing it is a key part of the transformation.


    For 70 days, you commit fully. No compromises, no shortcuts.

  • Do I need a gym membership?

    No! Workouts can be done at home, with access to a device. A few key pieces of equipment are recommended, but they are cheap and readily available. 

  • Am I locked into a contract?

    Yes. When you join, you’re committing to the program.


    We offer flexible payment plans to make it accessible, but all plans are a commitment to complete the full experience. This is intentional - it builds accountability and ensures you take the process seriously.


    No shortcuts, no backing out; just full commitment to your transformation.

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