flex and flow

Play. Sweat. Community.

Upcoming Events

  1. YogaFest PDX

    June 24
  2. HIIT & Flow Instructor Training

    September 23 - September 30

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10 classes for $10

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We see YOU working hard + having fun!

by Nicci Randall in Fitness

Weekly Updates: June 6 – June 11 It’s almost the middle of June which means we’re close to the halfway mark of the Sweat30 challenge. With two and a half challenge boards filled up, it’s clear that y’all are in it to win it. And speaking of winning, congrats to Missa, Autumn Rose, and Tricia for winning week one of the Sweat30 challenge (check your inbox for details)! In the end, this challenge is more than just winning prizes; it’s about staying accountable to a practice that you love and want to explore, and it’s also about working together as…

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It’s all in the hips.

by Alissa Paquette in Fitness

There’s no denying the hips are powerful. As the body’s largest joint the hip has the ability to perform 6 types of movement, 21 different muscles influence it, and both hips combined support all of our body weight. It is because of the hips we can walk, sprint, jump, and do the Macarena (aaaahhhhright)! It is also because of the hips we can sit down after a long day out and let out a sigh of relief. My definition of ‘a healthy body’ is simply one that moves often, and this scope of thought can be applied to our individual…

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The sweat has just begun…

by Nicci Randall in Fitness, Yoga

May 30 – June 4 Happy sweaty June, friends! We’re almost one week into the Sweat30 challenge and you all are rocking it. You’ve filled up two whole boards with your names and the stickers are flying, which means so many of you are challenging yourselves, body and mind, to get on the mat as much as you can. We can’t wait to see how all the effort pays off later this month. Stay strong and stay sweaty, y’all! So many chances to get sweaty at Flex & Flow – keep scrolling to find out. A sweaty kickoff.We can’t think…

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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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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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