flex and flow

Play. Sweat. Community.

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  1. HIIT & Flow Instructor Training

    September 23 - September 30

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Weekly Updates 5/22 – 5/29: You are family.

by Nicci Randall in Fitness

This community is our family. We share space, support one another, and hold up to our responsibilities of being honest and positive. And there really is nothing more bonding that getting so sweaty together, is there? Thank YOU for being part of our sweaty family – we couldn’t do it without you! So many sweaty things are happening – keep scrolling to find out. Make your practice your own and your home. This week was all about the shoulder strengthening, back-bending, and core work (duh). Throw some puppy-love into the mix and it’s a true day at Flex & Flow….

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Flex & Flow Run Club – June 2018 Schedule!

by Nicci Randall in Run Club

Happy Memorial Day Weekend! Hooray for three day weekends! Make sure you kick it off on the right foot by joining us for a run + yoga! June Run Club Schedule It’s starting to feel a lot like summer out there and we’re getting all kinds of excited for summer running and adventuring! Run with the #FlexandFlowRunners in June! Saturday, June 2: The Bluffs! Meet at the studio at 7 am and head out for a flat, fast, and easy 3-7ish miles! Saturday, June 9:  Forest Park (Wild Cherry): Meet at the studio no later than 6:40 am or at the Thurman Road trailhead at 7 for…

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You can go your own way✌

by Nicci Randall in Fitness

May 8 – May 14 Life is the sum of all the choices we make and actions we take, big and small; our yoga practice is no different. Every class involves small steps to build to a peak pose or theme and our overall practice is a constant progression. Just remember, it’s okay to go your own way, whatever direction that may be. Some days we feel like everything is clicking and other days, we feel like we’ve taken two steps back.  No two bodies, minds, journeys are alike – just keep doing you, on and off the mat. So many…

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Community, defined.

by Nicci Randall in Weekly Updates

April 10 – April 16 Every week at Flex & Flow, we are reminded of how amazing this community really is. You all have made Flex & Flow your home, not only to sweat and flow in but to support your neighbors through their ups and downs so we may all grow and find what we need on (and off) the mat. We so appreciate your presence and the positivity you bring into the studio every single day. This week was SWEATY and filled with the best yoga dates! Thank YOU all for another amazing week at Flex & Flow! Keep scrolling to see this week’s happenings and…

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Practice Makes Progress

by Nicci Randall in Thoughts, Yoga

March 27 – April 2 We want to know… What’s changed when you step on the mat? Are you now lifting one or even both feet off the ground in crow pose? Are you feeling stronger in your Vinyasa flows or more open in your backbends? Whatever is happening on your mat, YOU are working hard and that is really the only way to progress in this practice. This week, we felt inspired by all the work you’re doing on the mat. From taking risks and falling out of poses to pushing your edge and taking those extra push-ups, handstands, and…

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