Weekly Updates: April 4 – April 10

by Nicci Randall in Fitness

The sweat was real because y’all always keep it real! This week at Flex & Flow, we stretched, strengthened, ran, and got so bendy in and out of the studio. Thanks to all of YOU for bringing the noise and energy onto the yoga mat and trails – keep it coming! We got all kinds of hippie this week. Thanks to all the squats and frog poses in Liz’s class, we’re feeling so strong and open. Needless to say this was a hurts so good situation. The Bends After learning about the spine, shoulders, and hip flexors, we got all kinds of bendy in …

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Five Things Friday : HIIT [Yoga] It

by Nicci Randall in Fitness

Happy Friday to all of our strong and sweaty friends out there! It’s been a long, but awesome week filled with travel, birthdays, and sweat. I feel like I blinked and it was Friday, yet I can’t shake the feeling that this week has felt like the longest Monday ever (Nothing a shower and a cold brew can’t fix). But no matter what is going on, it’s FRIDAY, so nothing is getting my spirits down.                        IT’S FRIYAY!  I’m especially excited today because we just finalized some of the awesome perks …

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Get Bendy with Nic on Sunday!

by Nicci Randall in Fitness

When we’re talking backbends, we all bend very differently. No two bodies are the exact same – we are all built with different structures and thanks to our daily activities, we are helped or hindered in getting deep into backbends. Photo of Talia Sutra … bendiest lady I’ve ever seen! Photo of me last year…bending in a different way because my hip flexors and spine are not that flexible! (and that’s OKAY!) Some people, like myself, love backbends for the invigorating, heart opening, coffee-like feeling deep backbends provide. Others find backbends to feel uncomfortable in their bodies (generally the low back and wrists) and …

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Weekly Updates: March 28 – April 3

by Nicci Randall in Fitness

We ran, flowed, and sweated our way into April! Thanks for an amazing week of miles, backbends, HIIT Yoga, and more at your sweaty, Flex & Flow home. Nothing brightens our days more than sunshine and backbends! We celebrated the sunny weekend in Liz’s class on Sunday with all the hip and heart openers before enjoying the beautiful day. HIIT Yoga: The Sweat Fest As you may already know, we love to get sweaty and strong at Flex & Flow, and our signature HIIT Yoga classes embody that completely. This week, Jessica worked our entire bodies with this super sweaty, strength and endurance training class. If you haven’t tried HIIT Yoga, register yourself for a class and …

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Weekly Updates: March 21 – 27

by Nicci Randall in Fitness

What a strong, inspiring, and fun week it’s been with all of you! Y’all worked so hard on the yoga mat and trails this week. The work is always challenging, but thanks to all of you, it’s so fun and worth it. Thanks for rocking out another sweaty and amazing week at Flex & Flow! This week, we finished up our month of Off the Wall fun with our final March workshops. On Saturday, we explored some challenging and exciting advanced transitions in Jamie’s workshop. We had an amazing group who were willing to dive right in and ended up surprising themselves with what …

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