flex and flow

Play. Sweat. Community.

Upcoming Events

  1. Slow Flow & Reiki

    April 22 @ 7:15 pm - 9:15 pm
  2. Gixo 5K Run with Athleta

    May 5 @ 6:30 am - 9:00 am

New Student Special

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Sweet Potato Latkes + Eggland’s Best at #SweatFest 2016!

by Nicci Randall in Products we love, Recipes

Hello my sweaty friends! It’s recipe time… Last week I got eggy with it on Facebook Live for the Fit Approach Holiday #SweatFest – a 4-day health and fitness festival that took place LIVE on the Fit Approach page. I was super excited to join in on the fun, especially since I got to team up with Eggland’s Best for a healthy, holiday cook-a-long. Growing up in a Jewish household, my favorite part about the holidays was making latkes, fried potato pancakes, with my granny. All the cousins, my brother and I would join her in the kitchen and grate potato after potato…

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Smoothie Saturday with Designer Protein!

by Nicci Randall in Fitness, Products we love, Recipes

Smoothies are not just for Saturdays, but it happens to be Saturday and I am finally feeling back to normal after all the Thanksgiving celebrations. Smoothies, yoga, and running were key players to finding normalcy, especially healthy smoothies filled with holiday-esque ingredients. [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][bctt tweet=”Get your Saturday Smoothie on everyday to #HealthUpYourHolidays! #sweatpink #ad” username=””] Two weeks ago, Jamie, Liz and I made healthy-ish, boozy cocktails for the Fit Approach Facebook Live Healthy-ish Holiday Cocktail Party. It involved bourbon and champagne. It…

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Superfood Election 2016! Cast Your Vote and Win a Year’s Supply of Amazingness!

by Nicci Randall in Products we love, Recipes

The time to vote is NOW.  Amazing Grass is letting you vote on their next Protein Superfood flavor! What flavor do you want for your next protein packed smoothie? Chocolate Almond Coconut? Or Berry Citrus? Vote NOWfor your own chance to WIN a year’s supply of Protein Superfood from Amazing Grass: http://bit.ly/AGSFPink [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][bctt tweet=”Vote + WIN a year’s supply of #ProteinSuperfood @amazinggrass http://bit.ly/AGSFPink #sweatpink”] Are You Team Berry Citrus? The more berries, the better, and now there’s nothing like Berry Citrus…

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Fueling All The Awesomeness with Bob’s Red Mill!

by Nicci Randall in Products we love, Recipes

We’re talking #yogafuel (or #runfuel, or #lifefuel) today because one, it’s necessary to fuel yourself on healthy AND delicious snacks for an active lifestyle, and two, because we’ve been gushing over the new Bobs Red Mill Nutritional Boosters! And by we, I mean a bunch of the Flex & Flow teachers, as well as my roommate’s cat, Beowulf, my boyfriend, Bryce (aka the cookie monster), and myself! (Beowulf likes to climb into the cabinet, bite his way into Bob’s Red Mill Nutritional Boosters bags,  and get his awesomeness on… or so he says…) A few weeks ago I gave you all the details about…

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Daily Sip n Sweat for #IdealShapeGoals AND a Mocktail Recipe!

by Nicci Randall in Fitness, Products we love, Recipes

Summer time in Portland means all the long days (the sun only goes down around 10 PM!) and all the outdoor activities.  If you live in Portland, or have ever visited, then you know that Portlanders love to drink outdoors in the summer time! The outdoor patios are packed with happy people enjoying some sunshine and cold beverages, mostly alcoholic. I’m not here to bash alcohol; I mean we have a Sip N Sweat event at Flex & Flow every month, which involves getting our sweat on and then going to a bar and getting our sip on! I am just…

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