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!

HIIT & Flow

by Nicci Randall in Fitness

We have some very exciting news about our sweatiest and strongest high-intensity fitness class… This class has grown and changed over the last few years as we’ve added more moves, sequences, and ways to challenge you thanks to this inspiring community, and with that change comes a new, fully encompassing name. We’d like you all to meet HIIT & Flow – the workout that combines high-intensity interval training, gliders, and vinyasa flow for a heart-pounding mix of strength training, flexibility, and sweat. It's time to #HIIT&Flow in and out of the @flexandflowyoga studio! Can't wait to share the #sweatyvibes!… Click …

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Summer’s ending, but the fun never will.

by Nicci Randall in Fitness

We’re nearing the end of summer and gearing up to get back to our regular routines. Don’t be bummed – we’ve got some seriously fun, sweaty, and even international events coming up. Make sure to add more yoga and adventures to your fall schedule. Let the fun begin! BACK TO SWEAT with Independently Driven SATURDAY SEPTEMBER 16 | 7–11:30AM We want to run, walk, crawl, sweat and flow with you on Saturday, September 16! We’ve teamed up with Independently Driven for a morning of sweating, shopping, and getting social. First we’ll meet at Flex & Flow at 7am and run around the neighborhood for an all paces/distances fun run …

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Weekly Updates: August 22 – 28

by Nicci Randall in Fitness

We’re closing out the month of August with a sweaty bang. Here’s to all of you for rocking out the #GrabLife 30-Day Yoga Challenge and celebrating each other on the yoga mat. There are so many more adventures to be had and we can’t wait to do it all with you! Celebrating all day, everyday! There’s nothing more we love to celebrate than all of our yogis. On Thursday, we celebrated Tom’s birthday with all the flowing and sweating on the yoga mat with Liz. In true Liz AND Tom fashion, we got as many inversions, arm balances, and backbends in before 8:30AM. Sweaty …

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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 …

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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 …

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