Wring out the sweat and ring in the new.

by Nicci Randall in Fitness

November 27 – December 4 This week was so SWEATY, y’all! It’s clear we’re all trying to wring out all that 2017 has given us before we ring in the new year in just a few short weeks. Let’s finish out the last month of 2017 with all the yoga dates, trail runs, and community fun! Sweat & Flow This week was all about extensions, twists, and sweating it all out on the yoga mat. It’s cold, we’re in the busiest season of the year, and sometimes you just need to let some stuff go. Way to go to all …

Read more…


The Best Gifts for Sweat-Lovers That Are also on Sale

by Nicci Randall in Fitness

Anyone else still in shock that it’s December?! It became very clear to me that it was the holiday season when, just the other day, I saw my first gift, wrapped in Christmas wrapping paper (dogs in holiday sweaters). No, the gift was neither for me nor was it gifted by me. Unfortunately, I’m not that on top of purchasing holiday presents and tend to scramble at the last minute to grab everything. If you’re anything like me and you have friends that are loving all the sweaty activities or are looking to get back into them, then this is …

Read more…


Prenatal Yoga: The questions and answers

by Nicci Randall in Fitness

Are you or someone you know an expecting mama? Our Prenatal teacher, Shannan, is on the blog today with suggestions and answers to all the ums and ahs of practicing yoga while pregnant. Let’s dive right in, mamas! What are the benefits of practicing yoga during pregnancy?   Yoga is good for you anytime, but especially when pregnant! The asanas, or physical practice of yoga, increase flexibility, balance, and circulation. In class, we focus on postures that strengthen key muscle groups used for supporting mama’s growing belly and baby, birthing, and postpartum healing. We also incorporate meditation and pranayama (breathwork …

Read more…


Why sign up for a teacher training?

by barbara in Fitness

When I signed up for the HIIT & Flow Teacher Training last spring, I honestly had no idea what I was signing up for. I had only taken a HIIT & Flow class once, and that was at a local athletic clothing store. I found the class to be extremely challenging and not really what I’m into. Cardio is not my favorite form of exercise and I like yoga due to its “low intensity.” So why did I sign up for the HITT & Flow Teacher Training? Well, for quite a while I have been thinking of taking the 200-hour …

Read more…


A very sweaty event lineup!

by Nicci Randall in Fitness

Yoga & Beer with IBU When: Saturday, October 22 at 10:30 AM Where: IBU Public House, 4439 SW Beaverton Hillsdale Hwy, Portland, OR The details:  Join Liz for yoga at IBU Public House with your fave Flex & Flow crew! First we’ll sweat, then we’ll brunch and booze (or booch).  $15 (Yoga + 1 beer/cider/booch). SIGN UP NOW! Slow Flow & Reiki When: Sunday, October 22 at 7:15 PM Where: Flex & Flow The details: Take some time out of your crazy, busy routine to flow, restore, and reset, and reap the benefits of a personal, Reiki healing session. Do yourself some good and join us for a special …

Read more…


Skip to toolbar