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


Five Things Friday: Rollin’ into the Holiday Weekend with Self Care!

by Nicci Randall in Fitness, Products we love, Recipes

Fourth of July Weekend more than likely means being outdoors barbecuing, playing, enjoying friends and family, drinking, laughing and the list goes on. Since we have a super modified schedule at Flex and Flow this weekend, we decided to share how we’ll be rolling into this holiday weekend with our #FiveThingsFriday, a.k.a. all the things to keep you feeling good this long weekend! (@abbiethevizsla rollin her little heart out!) 1. Nothing says self care like rolling out those muscles after all the yoga, running and bootcamp! We’ve been rolling all week long with Trigger Point in that hurt so good kind…

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Yoga Fuel: Energy Bites with Bob’s Red Mill Protein Powder

by Nicci Randall in Recipes

Yoga fuel, run fuel, recovery bites, whatever you want to call this delicious, flavor and energy packed, bite-size treats is fine by me! These bites are going to be my go-to yoga fuel, or snack between teaching classes at Flex & Flow! They are vegan, gluten free and packed with protein thanks to the new and delicious protein powders from Bob’s Red Mill. I recently tried the new Bob’s Red Mill Protein Powders and, first and foremost, HOLY YUM! The Vanilla is the bomb. Which ever flavor you choose, you get all the vegan pea protein and probiotics! I have been…

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The Savory to your Sweet

by Alissa Paquette in Products we love, Recipes

Nicci’s recent post about overnight oats (YUM!) has had me drooling! With hot, sunny days in Portland lately my body craves cool, refreshing fruits; and overnight oats are such a simple (and adorable) way to eat a balanced meal in the morning. Though I love fruit, typically my belly prefers warm foods with savory flavors in the morning – so I often eat my oats covered with lots of veggies, a dash of sea salt, yeast flakes, and a great heap of avocado (’cause put that on everything). I wanted to share my comforting morning oats recipe as another option for all the savory eaters…

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Weekly Updates: April 25 – May 2!

by Karen Cygnarowicz in Fitness, Recipes, Yoga

We had another busy week in (and outside of!) the studio! Road trips, relay races and runs, breakfast oats, and the start of a fantastic yoga challenge with prizes? Could it get any better?! Check out what’s been going on – Some of our crew road-tripped to participate in the United Relay 5k, and they had so much fun!! Read more about their race and all the good eats in Seattle on Jamie’s blog and Liz’s blog! While the gals were reppin’ the studio in Washington, the wonderful instructor Alissa held down the fort! Over the weekend, the Flex &…

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All You Need to Know About Overnight Oats

by Nicci Randall in Products we love, Recipes

It’s no secret that overnight oats are becoming all the rage for health foodies and just foodies in general. What you may not know is that this concoction of oats, milk, and chia seeds is not only delicious, but extremely easy and extremely helpful for your busy and sweaty mornings! I first discovered overnight oats a couple of years ago on a search for all the delicious and healthy breakfast recipes. Not going to lie, but when I first read that overnight oats were basically oats soaked in milk overnight, I was not very intrigued about this cold oatmeal situation….

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