What you’ll really learn in HIIT & Flow Teacher Training

by Tasha Henderson in Announcements, Fitness

“Every now and then, say ‘What the fuck.’ ‘What the fuck’ gives you freedom. Freedom brings opportunity, opportunity makes your future…”  – Miles Dalby, Risky Business. I almost didn’t sign up for HIIT & Flow Teacher Training. Despite it being number one on my “2017 FFY Goals List”, despite telling all my friends and husband that I was planning to do it, despite hounding Jamie about it over the last year, when the time came to sign up for the training, I was overcome with what can only be described as an overwhelming helping of self-doubt, served with a small …

Read more…


Saturdays, The Doctor is in! Flex and Flow is YOUR SATURDAY location for Community Acupuncture

by Kate Sydney in Announcements, Fitness, Health

Hello Flex and Flow Family!  It’s Dr. Kate.  I’m our community’s Naturopathic Doctor and Acupuncturist!  I wanted to say hello to our continuing members and introduce myself to those of you who are new to our community.  As a member of the studio, you receive many perks and one of them is discounted Naturopathic care and Acupuncture!  WHAT??   Yes, it’s true! I offer a variety of wellness care to you, my Flex and Flow Community, but am choosing to focus today’s blog on acupuncture as it’s my preferred modality of treatment.  I feel it’s the most effective way to combine …

Read more…


Meet Dr Kate & Weekend Community Acupuncture Announcement

by Kate Sydney in Announcements, Health, Weekly Updates

Hello Flex and Flow Family! It’s Dr. Kate. I’m our community’s Naturopathic Doctor and Acupuncturist!  You’ve likely gotten super sweaty next me at one of the many classes you’ve attended over the last few months. I wanted to more formally introduce myself and my services to our blog readers, so you know what’s available to you with your membership to the studio. First I’d like to tell you about my education and the modalities that I use when I practice medicine. As a Naturopathic Physician, I have been trained to operate as a primary care provider. I completed both a four-year …

Read more…


Weekly Updates: February 21 – February 27

by Nicci Randall in Announcements, Fitness, Workshops

Oh, hey, sweaty friends! It’s time to get updated on all the Flex & Flow happenings right now. We had a BLAST this week flowing, stretching, sweating and even sipping. Thanks for yet another awesome week and making Flex & Flow your fun and sweaty home! Here’s what’s been going on! Splitting, triplet-ing, and having a ball! Not only did we stretch our hamstrings like woah this week, but we also tried to bring some springtime-feels into the studio with all the pink. Liz, Brett, and Susannah just so happened to be wearing the same pink-color tops (and grey pants!), on …

Read more…


Daughters of Culture | Sip ‘N Sweat Trunk Show

by Nicci Randall in Announcements, Fitness

Aloha, sweaty friends! We’re still feeling those sweaty and tiki vibes after last night’s awesome Sip ‘N Sweat! Tasha had our muscles shaking from the get-go with alternating push-ups and mountain climbers followed by runs around the  block. After that, it was all about partner workouts to work the core and then in true Tasha fashion, all the squats. We’re definitely still feeling the burn today! After our sweaty session, we strolled over to Mississippi Ave for  a few sips (and vegan tacos!) at the new vegan tiki bar, No Bones Beach Club. The tropical drinks made all the hard work in bootcamp …

Read more…


Skip to toolbar