Flex & Flow

Flex & Flow Invercargill

🌱 Multi-modality fitness studio
🌱 Flex your Strength, Find your Flow
🌱 Memberships opening to the public soon..

22/02/2026

It’s time to Meet the team 🤝

First up, we’ve got Coach Brooke!

💪🏼 Tell us about your career background:

I Work at Rugby Southland as the Academy Strength & Conditioning Coach and Assistant S&C for the Southland Stags. I have worked at various group class studios between Dunedin and Invercargill

🎵 A member walks in early to Flex & flow.. what’s playing on the speaker?

Most likely Country or Olivia Dean..:)

☕️ Sue turns up with the coffee car.. what’s your order?

Classic Flat White or Iced Latte if that was possible out of a coffee car!

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?

Upper/Lower/Full Body Strength/Power. Include some running in between but currently on Tayla and Jayde’s Mat Pilates buzz so thats starting to replace some of the above!

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?

Get outside and ride the horses if they are in town.. But sometimes it’s good to just sit down and put the feet up!

Catch Brooke on our schedule Monday & Fridays teaching our ‘Build’ classes 🙌🏼

15/02/2026

A Sunday well spent, brings a week of content 🙌🏼

Sunday isn’t about doing more.
It’s about creating ease for the week ahead.

A little reset.
A little planning.
A little intention.

When your workouts are scheduled,
your meals are thought about,
and your week has shape…

Everything flows better.

Take 10 quiet minutes this evening to;
Plan your movement.
Book your classes.
Set your tone.

Flex with strength.
Flow with intention.

See you this week, Flex & Flow fam 🤍

03/02/2026

💫 Flex with strength, find your Flow 💫

Let me introduce our new class options at Flex & Flow, designed with intention..

It’s Movement for real life & real people; from busy schedules, changing energy, kids in tow, returning from injury.

Real life is welcomed here, not worked around 💛

26/01/2026

Imagine a space where QUALITY over quantity was celebrated for your workouts..

Where sustainability & strength was celebrated over ‘shredded-ness’.

Perhaps it’s time to stop looking at your fitness as a sprint (8 week all or nothing challenges, thrashing your body from a place of self loathe) and looked at it as a marathon (showing up at a sustainable rate for months & years) and feeling strong & capable from the inside-out.

Trust me, if you can find a workout routine that’s sustainable, one that you enjoy & with educated programming; your results will speak for themselves!

So let’s do it different. Forget the noise around you. Follow along with our new studio as we make a positive change in this space, one workout at a time. 💫

23/01/2026

Move together, Grow Stronger 💪🏼

22/01/2026

Are you ready to Flex your strength & find your flow?

A New Era is loading..

Comment ‘WAITLIST’ to get priority access, when our new memberships open up very soon 👀

22/12/2025

… Christmas came early 🎁

We’re so excited to finally announce, we are the proud new owners of Fit4u, Invercargill!

🫶🏻 Renee and Dion have created the most incredible legacy & community driven studio, we feel so grateful to be taking the reins & taking things to the next level in 2026.

We can’t wait to show you what’s ahead, be sure to follow along to see what’s in store 👀

13/10/2025

🫶🏻Little Legends Pilates helps mums rebuild their foundation — to feel stronger, more confident, and more connected than ever.

Join our Mat Pilates for Mums & Minis — where movement meets motherhood 💛

These classes are designed to help you rebuild strength, regain confidence, and enjoy quality time with your little legend.

💪🏼It’s your moment to move, stretch, and smile — all while your mini legend explores beside you. Whether you’re wee one is an infant, toddler or preschooler, or if you would just like to come on your own for some YOU time, all levels of legends are welcome in our classes.

🙋🏻‍♀️Sessions are run by Jayde Wood; fellow Mum of Mini legends & Pilates Instructor.

📆6 Week block beginning Friday 31st October
⏰ 9.30am -10.15am
📍5 John Street, Winton (Senior Citizens Centre)

Join via link in Bio or pop me a message with any questions!

05/10/2025

🚀 Pilates, but make it POWERFUL 🚀

Our upcoming Pilates block is ready to LAUNCH in just 3 x days with only 3 x spots remaining! It’s all about building strength, stamina, and confidence whilst having loads of fun along the way.

💥 Dynamic sessions to fire up your core
💥 Sweat, strength & seriously good vibes
💥 Small group = big results

📅 Starts 9th October (This Thursday)
📍 Myross Bush School hall
⚡️ Just 3 x spots left, will one of them be yours?!

Let’s get strong, let’s get moving, let’s make it the BEST block yet! Who’s in? 🙌🏼

Book via link in Bio or drop me a DM 📧
(5 x concession card pass now available too!)

19/09/2025

Still on the fence about our Mat Pilates classes?

Here’s some feedback from some of our tried & tested regulars that work it on the Mat with me each week!

Not going to lie, I thought someone was cutting onions when I started reading these 🧅🥹

Incredibly grateful to be able to build this sort of community! Turning up to teach each week is a pleasure, seeing this dedicated bunch 🫶🏻

Check out the link in our Bio, if you’re keen to join the goodness!

18/09/2025

The Doors are OPEN for Term 4 Mat Pilates enrollments 🔥

If you are after a place where you can come as you are, feel comfortable no matter your fitness level, enjoy a laugh and increase your fitness & strength.. you’ve found the right page!

Our Myross Bush Pilates classes are exactly that: one night a week where you get to put yourself first, fill up your own cup and leave feeling the best version of yourself.

I absolutely adore this crew, and cannot wait to see what fun, spice & all things nice we can bring for Term 4!

Spaces are strictly limited to ensure you can get the quality workout you deserve. If you’re keen to book - jump on the link in my bio. Or if you have any questions - pop me a message here 🫶🏻

03/07/2025

Prefer to exercise in your PJ’s? ⏰

My at home Pilates may be the ticket for you! Not everyone loves getting out & about in Winter.. that’s why I’ve combined the best of my Pilates Goods into a 30 minute session each Monday morning at 6am online.

All you have to do is roll out of bed and meet me on the (virtual) Mat, I’ll talk you through the rest.

Starting my week each Monday with my online Mat crew has honestly transformed my Mondays in the best possible way.

By ticking off a nourishing workout by 6.30am, whilst most the world snoozes their Winter alarm clocks, you will already feel 5+ steps ahead of the game for the week ahead, I promise you!

Want to see what all of the fun is about? Jump on my links in Bio to join or read more 💪🏼

Address

Invercargill
9812

Website

http://www.thenourishedmum.co.nz/

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Our Story.

Hi, I'm Jayde - a Registered Nutritionist based in the deep South of NZ.

I am extremely passionate about providing Holistic but realistic Nutrition solutions to help you live your healthiest, happiest life.

I'm on a mission, to take the confusion out of Nutrition and strip it back to basics to keep food at its simplest and healthiest best. No idealism of 'perfection', no counting points or restrictions, just honest, professional advice without the Nutri-bullocks.

Achieving optimal health encompasses addressing every area that affects our wellbeing. Nutrition is the cornerstone of my treatment in clinic but it will not suffice as a stand-alone approach if we do not address the other factors that influence our health or disease state. This means diving into some areas of your health you may not have thought about before; looking at your sleep, stress, emotions and physical activity level as well. All areas of our health are inter-dependant on one another and effective treatment truly relies on investigating your entire health picture.