Flex & Flow

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Flex & Flow Invercargill

🌱 Multi-modality fitness studio
🌱 Flex your Strength, Find your Flow
🌱 Strength, Pilates, Fusion & HIIT classes

www.flexandflow.co.nz

28/05/2026

It’s getting colder, it’s getting darker, it’s getting more tempting to hit snooze on that alarm or to procrastinate that evening class… ❄️

💪🏼 Although it’s a change of season, our physical & mental health requirements don’t change.. I know for myself, exercise is my biggest tool mentally, and the physical results are a second benefit. Like many, I want to feel good (and strong) in my body, but without a healthy mind, a healthy body is blimmin hard to find.

If you, like me, know your prone to abit of the Winter glum in the South - committing to a consistent movement schedule is going to be that driver to keep you humming along coming out of the winter strong AF in both body and mind.

(And perhaps some Vitamin D, because Yano - Southland 😬 ☀️)

Our space is warm and ready to welcome you no matter where you’re at! 🫶🏻💪🏼

Need a tool to get you out of your head when it comes to procrastination? I love Mel Robins tool: Countdown from 3, 2, 1 .. GET UP! No snooze, no Netflix… get up and moving.

🙌🏼 Go into Winter the way you want to feel coming out of it; stronger, happier and unstoppable AF!

25/05/2026

Long weekend up ahead team 👀

Check out our long weekend hours for King’s Birthday!

🔥 9.30am Monday Pilates Strength with Jayde
💪🏼 5.30pm Monday Fusion with Alex

Jump onto Pushpress to grab your spot or pop us a message if you’re floating around the South for the weekend and keen to come try something new! 🙌🏼

18/05/2026

😮‍💨 New schedule. Same epic standard.

Thoughtfully designed sessions to challenge you, support you, and keep you progressing — without the fluff.

Whether you’re here to build strength, clear your head, or move better… there’s a place for you in this lineup.

Come & try your first class with us, you might just surprise yourself 🙌🏼

17/05/2026

We are SO excited to bring some Mid-week recovery in to your workout week! 🧘‍♀️

Introducing... Re:Store Pilates.

Re:Store Pilates is your Mid-week reset button 💫

Designed to counterbalance heavy training, long days, and the demands of everyday life, this session focuses on lengthening tight muscles, improving mobility, and restoring quality movement.

Expect a slower-paced, intentional class combining Pilates principles with deep stretching 🙌🏼

Trial Class: Wednesday 5.30pm 20th May with our Stretch Queen, Tayla!

Bookings open NOW on PushPress. Keen to join? Check out our options via link in our Bio 💪🏼

14/05/2026

No Babysitter? No problem!

We know showing up isn’t always simple — so we’ve created a space where you don’t have to choose between your training and your kids.

✨ Dedicated Mums & Little Ones classes
✨ Plus, children are welcome across all of our daytime and evening sessions.

Move your body, clear your mind, and bring your little sidekick along for the ride.

Give this post some 💛 if you’re on the training/ parenting rollercoaster like us 🎢

13/05/2026

🏋🏻‍♀️ Benefits of HIIT (aka. Our Ignite class) 🏋🏻‍♀️

Over recent times there’s been a lot of debate about hiit online. Years gone back, it was far too prevalent (IMO) as a mainstay in people’s exercise regimes.. Now a days, we can use it to our advantage in a balanced workout schedule.

Adding in too much HIIT, is not a good thing. But adding in the right amount of it (1-2 weekly), is a GREAT thing.

😏 Why, you may ask? Benefits include..

- Improving insulin sensitivity (Can aid in reducing visceral fat)
- Preserving lean muscle mass
- Boosting cognitive function, improving mood, focus & memory
- Muscle maintenance (Recruits fast twitch muscle fibers, helping to combat muscle loss associated with aging 35+)

Plus those high vibe endorphins you feel after a good sweat out 😮‍💨

Catch Ignite on our schedule each Wednesday 6am from next week onwards, for your weekly HIIT out!

06/05/2026

In case you haven’t heard.. We have an epic new trainer hitting the schedule on Monday nights!… Introducing our newest addition to the crew; Coach Alex 🙌🏼

💪🏼 Tell us about your career background:
A: I was a PE teacher at SGHS and ran group fitness classes for the public also, as a side hustle/passion project!

🎵 A member walks in early to Flex & Flow.. what’s playing on the speaker?
A: Mixed bag here - could be drum & bass, R&B, pop or country!

☕️ Sue turns up with the coffee car.. what’s your order?
A: Trim chai latte

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?
A: 4-5 strength sessions, 1 reformer Pilates class, 1 game of squash & Saturday netball

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?
A: Spending time with family & friends, taking trips away, playing sports, pottering in the kitchen & garden.

Alex is an absolute powerhouse with a real passion for programming her Fusion classes! These sessions are going to be an epic addition to your workouts each Monday 5.30pm 🔥 (Beginning 18th May).

05/05/2026

🌸 To celebrate Mother’s Day this Sunday, we’re inviting all MUMS to train with us for FREE this Saturday 9th May! 🌸

We’ve got Coach Hayden on the tools for this weekend with one of our signature Fusion sessions combining targeted Strength & Cardio for a full body workout. Not gonna lie, he makes quite the DJ on the music front too!

Bring your Mum, your friend, or come for some Solo time to start your weekend off right! Registrations are essential, spaces are strictly limited 💪🏼

Tag a Momma you’re keen to get your workout in with below 👇🏼

Flick us a DM or email to book and I’ll get you all sorted 💫

… don’t worry Dads, you’ll get your turn in September 😎

04/05/2026

M U M;
- The provider of unconditional love for her family
- The taxi driver from A to B to C to Z for school drop offs and pick ups
- The personal chef of small (and big) children
- The remember’er of events, birthdays and who needs what, when
- The cleaner of the Zoo at home
- The one feeling like she’s often spread too thin, caring for everyone and everything around her, but wouldn’t have it any other way either.

Have you Got a MUM in your life you value more than the world itself?

Give her the gift of time for ‘her’ this Mother’s Day with a voucher for Flex & Flow. Her Oasis to fill her own cup up, before filling others. (Trust me, she often won’t ask for it).

If you know the special ‘Mum’ in your life would appreciate some time back to herself once a week (or more), pop me a message to chat about our voucher options.

A happy, fulfilled Mum - is the best Mum 💫

23/04/2026

Not just strength. Not just Pilates.

🏋🏻‍♀️ A smarter way to train.
😮‍💨 A better way to feel.

Welcome to the Flex & Flow Method.

Ready to feel the difference?
Check out our packages in our Bio 🫶🏻

19/04/2026

- ANZAC weekend hours -

🌹 Saturday 25th April: Closed
🌹 Monday 27th April (Anzac Observation Day): Pilates Strength 9.30am with Jayde + Fusion at 5.30pm with Alex

Join us in studio as we move, reflect, and honour.

Lest we forget 🫶🏻

Address

Invercargill
9812

Website

http://www.flexandflow.co.nz/

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