About Nicci Randall

Nicci city-hopped until she landed in Portland, practicing yoga all along the way since 2007. She completed her 200 hr teacher training with YogaWorks in 2015, under Dani Ibarra and Risa Albertson. She teaches to challenge and inspire, with a well sequenced Vinyasa practice and a love for core and arm balances!

Weekly Updates: August 8 – 14

by Nicci Randall in Fitness

Nothing says #GrabLife more than…. It’s been a fiery week, and we came out as stronger and sweatier yogis. This week, y’all rocked the #GrabLife Challenge, tried new classes, and of course, got sweatier than ever. Thanks for joining us for a spectacular week of flowing, flying, running and more! Winner, winner! You all certainly brought the noise this week for the #GrabLife 30 Day Yoga Challenge with Handful. The winners for week 1 are: Kate, Rachel C., and Courtney S.! And the winners for week 2 are Lauren T., Shana, and Maggie W.! Check your email so we can get …

Read more…


The strength in rest.

by Nicci Randall in Fitness

As a yoga and fitness studio with predominantly Power Vinyasa classes, there’s no question that this community likes to go hard. We encourage our students to take the extra chaturanga or inversion, to run the extra hill, sprint like there’s no tomorrow, and jump squat to the point you feel it for days to follow. Our community is strong and looking to be pushed, and that’s exactly why Flex & Flow is here. Lately I’ve noticed a lot of talk around the idea of rest and recovery. It’s definitely not a new idea – most workouts and training programs suggest …

Read more…


Weekly Updates: The joys of summer and yoga.

by Nicci Randall in Fitness

July 18 – July 25 Adventures on and off the mat. The summer adventures have been getting better and better. We love seeing y’all hiking all the trails, kayaking anywhere and everywhere, and taking advantage of all the sunshine. We also love having you on the mat, strengthening and stretching with us to balance out all of your outdoor adventures! Heart opening is KING. Heart openers, backbends, front body stretches – whatever you call it, these poses feel SO good. They’re energizing and invigorating and the perfect way to balance out all the kayaking and trail running. This week, we were …

Read more…


The SWEATspiration | Weekly Updates: July 4 – July 10

by Nicci Randall in Fitness

Just when we thought we had the best week ever, this community brings the noise (and sweat) and an even better week. This week we sweated out the holiday, ran all the miles and celebrated our fave neighborhood. Portland summer is off to a phenomenal start thanks to all of you, and the fun doesn’t stop there, y’all! Bootcampin’ Our Thursday night bootcamp crew were working hard to sweat out all of the holiday fun. Tasha worked this crew with sprints, squats, and mountain climbers. The sweat was real, and so was the fun! Tonight’s Outdoor Bootcamp is cancelled, but you can get your sweat on …

Read more…


YOU Balance us! | Weekly Updates June 20 – 26

by Nicci Randall in Fitness

This week flew by, but we managed to get our fill of all the sweat, sips, and stretches. We’re feeling energized from the sun and especially from this amazing community. Y’all keep us balanced and filled to the brim – thanks for another amazing week! Happy Hour Run: The perfect balance of sweat + sips This week, we celebrated running and wine with Destination Races in honor of their upcoming Wine Country Half Marathon in Oregon, this September. This awesome group of runners headed out for 3-6 miles on the Bluffs followed by a refreshing wine tasting from Ken Wright Cellars. We …

Read more…