flex and flow

Play. Sweat. Community.

Upcoming Events

  1. October Sweat30

    October 1 - October 31
  2. Slow Flow & Reiki with Alissa

    November 3 @ 4:30 pm - 6:30 pm

New Student Special

10 classes for $10

SIGN UP FOR CLASS


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…

Read more…


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…

Read more…


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….

Read more…


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…

Read more…


Weekly Updates: The sweaty party NEVER ends.

by Nicci Randall in Fitness

March 6 – March 12 Every time we end another week at Flex & Flow, we cherish all the sweaty fun that was had and open our arms to a new week of sweaty yoga and hugs. We’ve come to think of this community and space as one big sweaty party that never ends, and we’re more than okay with that. Keep reading for last week’s happenings and the great things to come! Sweat + Smiles There’s nothing like a post-yoga photo shoot to celebrate a great class with wonderful yogis! These yogis celebrated Alissa’s Vinyasa class with all the tree…

Read more…