Did you hear that we’re hosting our first ever HIIT & Flow Teacher Training at our Flex & Flow studio in Portland, OR? I’m so excited to spend an entire weekend with people who love to work and sweat hard, and want to learn everything there is to know about teaching and practicing our signature HIIT & Flow classes.
It’s been an empowering year for HIIT & Flow thus far. From the HIIT & Flow Instagram challenge and Facebook Live session, to taking the signature workout to our first EMPOWER Retreat, we’ve been spreading the HIIT & Flow word (and sweaty vibes) far and wide for good reasons. This practice is the ultimate sweat fest that will help you train for your next race, new inversion, and life in general. Once Flex & Flow opened in January 2016, I added HIIT & Flow into my regular routine and I became addicted to this workout as I noticed how it quickly increased my endurance and strength for all the teaching, running, and yoga in my life.
To really break down the world of HIIT & Flow, I thought it would be best to ask the person who started this whole sweaty adventure, Jamie King. We’re talking all about how HIIT & Flow started and has grown since, and why you should get on board and sweat with us at our first teacher training this April!
[Tweet “Train like an athelete and spread the sweaty #FFYHIITYoga vibes! @jamiekingfit @flexandflowyoga #sweatpink #flexandflow”]
N: Can you give us a brief history behind your signature HIIT & Flow workout? When/where did you start? What was the inspiration behind it?
J: Some might say that I’m one of those fitness anomalies – I’m both an ultra runner and a yogi – someone who enjoys long distance trail running who can also bend, stretch and flex my body into various shapes.
While out on the trails, I would often listen to fellow runners talk about wanting a stronger core, stronger glutes and hamstrings, or even just increased balanced so that they could be more stable while running on technical terrain. And each time I’d hear this, I’d extend an invitation to come do yoga with me which was often met with laughter or the excuse of not being flexible (the old “can’t touch my toes” is one of my favorites!), or even that it’s “too hippy dippy”, or the most common response, “I don’t have time…”
On the flip side, I’d hear from fellow yogis that they wanted to get stronger so they could continue to bend, stretch, fly without injury and that they needed to incorporate more cardiovascular elements into their yoga routine.
I started doing HIIT & Flow at home, as a workout for myself. I designed it as a way to get an efficient workout that blended both of my worlds and started to see great results. I noticed how much stronger my core was getting, how my balance and stamina had increased and how my energy levels were skyrocketing. I began talking about it to my fellow runners and then to a yoga studio I was teaching at in San Francisco.
I asked the yoga studio to let me rent out the space on Wednesday evenings and allow me to invite friends, runners, their clients and anyone and everyone to come in and try this workout. And what I found was it attracted a group of highly motivated athletes who loved the dynamic and challenging movements but also benefitted greatly from the increased mobility and flexibility.
N: How has HIIT & Flow grown/changed since you started?
J: HIIT & Flow has grown so much over the years; as clients become more and more hooked, they’ve helped inspire new moves, sequences, and challenges. It’s also become a workout that athletes, yogis, fitness enthusiasts and those just looking for a great sweat can come together and sweat hard and have fun while doing it!
N: How have your previous or current students benefited from this practice?
J: I think one of the best things about the HIIT & Flow workout is seeing my clients get stronger, more agile and achieve their fitness goals. When it’s a consistent part of their practice, the results come quickly – whether it’s getting a more toned, leaner body, or being able to take on new challenges and achieve new milestones.
N: In what ways do you think this workout brings people together and supports the #sweatpink and Flex & Flow values of community-centered fitness?
J: This workout is designed to bring people together around sweat. No matter your fitness level, the HIIT & Flow workout will challenge you and inspire you to push harder and sweat harder with each workout.
Our participants always create a bond as they feed off of each other’s energy. When they’re doing a tough set of mountain climber sprints or plank jack push-ups, they get inspired by the person next to them giving it their all and then feel driven to do the same.
N: What are your main tips for any HIIT & Flow newbies?
J: Try it! Come in with a good attitude and a smile and just trust yourself that you can do it. Don’t be intimidated or discouraged – just come, grab some gliders, find your groove, and get on your mat ready to sweat!
N: How do you use HIIT & Flow in your fitness or ultra running training plan? OR How do you suggest others use this workout in their fitness or race training?
J: HIIT & Flow is one of the main things that has made me a stronger runner. I do it at least 2-3 times per week in addition to my weekly running and yoga and know that it is largely responsible for helping me get faster and increasing my balance and mobility. I feel stronger, leaner and more capable because of it.
I suggest that anyone – no matter if they’re training for a race, event or just life – come in to experience the magic of HIIT & Flow!
N: With the upcoming HIIT & Flow teacher training in Portland, OR, what are the main benefits you believe will come out of this training?
J: Our upcoming HIIT & Flow teacher training will give you the tools necessary for teaching a successful HIIT & Flow class – complete with sequencing, learning how to cue and to safely lead a class through the movements. It will also help you deepen your own HIIT & Flow practice and inspire you to take your practice and fitness to the next level.
N: Will there be HIIT & Flow classes at EMPOWER Race Series in August?
J: We are hosting HIIT & Flow classes at our upcoming EMPOWER Race + Yoga Festival. HIIT & Flow is the very embodiment of empowerment. The workout shows us what we’re truly capable of, inspiring and motivating us to embrace our strength, to challenge ourselves, and to push past our fears.
Alright, y’all, we’ve heard it all from the woman who loves to get after it all day, every day whether she’s motivating others on the yoga mat, inspiring runners on the trails to go the extra mile, or working hard to push herself to take the next inversion and arm balance. You can catch Jamie in action on her Instagram and get sweaty with her on her YouTube channel.
Nothing can stop you now – join our HIIT & Flow sweaty adventure April 28 – 30. Empower yourself to inspire others to train like an athlete. The 12hr intensive training is $350 and includes all the training materials, HIIT & Flow gliders, and awesome sponsor swag. If you sign up before March 30, you receive 20% off with the code HIITYogaearlybird. Reserve your HIIT & Flow Teacher Training spot now!
[Tweet “Nothing can stop me! So excited for the #FFYHIITYoga Teacher Training with @jamiekingfit at @flexandflowyoga this April! #sweatpink “]
Can’t make it to Portland for the first training? No worries! We’re busy planning when we can do the next in-studio training as well as building an online teacher training program for our sweaties, near and far. Stay tuned for those details to come.