The Flex Port Macquarie

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The Flex Port Macquarie

Small Group training and PT for women of all fitness and lifting abilities.

The strength you need and the community you deserve 💪🏼

New location coming soon…

https://www.theflexportmacquarie.com.au

30/08/2026

Sunday workout with the Brights 🤎
Nothing fancy, just getting it done together.
Today’s session was 4 rounds of:
600m run together
1km bike
18 G2OH
24 walking lunges
16 burpees
600m row
Then straight into the pool for a very cold recovery dip 😂
I love that training doesn’t always have to look perfect or be super serious. Sometimes it’s just moving your body, doing something hard together and having a laugh along the way.
A pretty good way to spend a Sunday morning if you ask me 🤎🖤🤍

26/08/2026

The scale went up by 2.9kg: but Kate built 3kg of skeletal muscle and reduced her body fat by 1.7kg. This is exactly why the number on the scales never tells the whole story.
Kate has become stronger, built an incredible amount of muscle and reduced her body fat…but even better than those numbers is the confidence she has gained and the place she has found within our community.
In Kate’s words:
“As someone who openly dislikes new things and sometimes finds it hard to fit in, I felt immediately at ease from the moment I stepped into The Flex. I’ve struggled with the motivation to stay active for years and hadn’t found something that worked for me since going to the gym at uni. When a friend mentioned her amazing women’s-only gym just down the road, I knew I had to suck it up and give it a go.
From my very first class, I’ve loved it. I feel supported to achieve my full potential, while also being treated like a friend. The community is so welcoming, and I’ve found something that I genuinely enjoy and look forward to doing. If I haven’t met you yet, please come and say hi!
Jayne and her team are amazing and are so clearly passionate about what they do.”
Kate, we are so incredibly proud of you. Watching you become stronger, back yourself and step outside your comfort zone at our Community Games has been so special.
You are such a valued part of The Flex, and we feel very lucky that you decided to “suck it up and give it a go.” Look at you now! 🤎🖤🤍
For anyone who feels nervous about walking into a new gym or worries that they might not fit in, let Kate’s story be your reminder: you don’t need to feel fit or confident before you begin. You just need to take that first step.

23/08/2026

Being a mum asks a LOT of your body 🤎

Lifting babies, carrying toddlers, prams, bags, getting up and down off the floor… it’s basically strength training all day long

Our Mums & Bubs classes aren’t about “getting your body back”.

They’re about building a body that feels strong and capable for the life you’re living now.

We’ll help you rebuild strength, move with confidence and gradually progress your training, with bub right there alongside you.

Because strong mums make everyday life feel that little bit easier

Mums & Bubs at The Flex.
Come as you are. Bring bub. We’ll take care of the rest.

20/08/2026

Group fitness doesn’t have to mean everyone doing the exact same thing, at the exact same pace, regardless of who they are.
That’s just not how we coach.
Yep, there’s a program. Yep, there’s a class structure.
But there’s also a coach paying attention to you.
We might change a movement. Keep you somewhere a little longer. Push you when we know you’ve got more in the tank. Pull things back when that’s what you need.
And because we actually get to know our members, we can usually tell the difference between a day you need a little nudge… and a day you probably just need some support and a big hug.
That’s the bit of group fitness we really care about.
You get the energy, connection and fun of training with other people without disappearing into the crowd.
If you’ve been wondering what our classes are actually like, the easiest way to understand it is to come experience one.
Hit the link, download the Glofox app and grab our 3-class trial.

Apple: Download Glofox on the App Store
Android: Download Glofox on Google Play

Come train with us and see what we mean. 🤍

17/08/2026

A morning with me 🤎

Mum of 2 energetic boys, two dogs, running a gym, coaching some absolute legends, meetings, my own training, food… and probably a fair bit of chaos in between.

I think sometimes we can look at people in the fitness industry and assume they’ve got it all sorted.

Trust me, I don’t.

My training has to fit around kids, work, appointments and everything else life throws at us too.

Some days it all goes to plan. Some days it absolutely doesn’t.

But I think that’s the point.

Looking after yourself doesn’t have to mean having the perfect routine or hours spare every day. Sometimes it’s just finding the little pockets where you can and doing what works for you.

Anyway… come along for a very normal morning in my life.

Nothing fancy. Just real life 🤎

13/08/2026

Today was Arwyn’s last day coaching at FLEX 🤍

Over the past year, we’ve had the privilege of watching Arwyn grow so much as a coach, a PT and as someone building a business of her own.

What started as the beginning of her PT journey has gone from strength to strength, and it’s no surprise. Her clients absolutely adore her, she genuinely cares about the people she coaches, and she brings so much warmth and energy to what she does.

Today was definitely an emotional one as we said goodbye and gave her a little something to remember us by. We are going to miss having her around FLEX, but we’re also so excited for this next chapter.

Arwyn is heading to Queensland to be with her fiancé and start their life together, and we know this is only the beginning of what she’ll go on to do in the fitness industry.

We’re so proud of you, Arwyn. Thank you for everything you’ve brought to FLEX and our community.

Watch out Queensland… she’s coming for you. 🤍

08/08/2026

The work before the workout.
Before a new block reaches the gym floor, our coaches learn it, test it and work through every detail together.
We look at the purpose behind each session, the coaching cues and the different options for every movement, so every member can walk in, feel supported and train at the level that’s right for them.
We coach the details, adapt the program around your injuries, goals and starting point, and support you through every rep.
I’m so grateful for our amazing team of coaches who genuinely care about our members and are always willing to learn, grow and give their best. Great programming matters, but it’s our coaches who bring it to life.

The work happens behind the scenes, but you feel it in every session. 🤎🤍🖤

07/08/2026

Your week at THE FLEX 🤎🤍🖤

04/08/2026

An Elle appreciation post 🤎

If I had to show someone what The Flex is all about, I’d show them Elle.

From the moment she first stepped into my little garage gym years ago, she has worked her arse off. She is consistent, determined and always setting herself another goal.

One of the first goals I remember was wanting to do push-ups...and we nailed it. When we moved into the new gym, the next goal became pull-ups, and she has continued showing up and putting in the work.

But what makes Elle so special isn’t only how hard she trains.

She puts her hand up for everything. She helped us on opening day, competed in the Flex Community Games and is always there supporting, encouraging and welcoming the women around her. She’ll invite someone for coffee, include a person she barely knows in the conversation and offer a shoulder whenever it’s needed.

When I asked our coaches what they thought of Elle, they described her as approachable, receptive, humble, kind, inspiring and someone who makes everyone feel welcome, and yes, they also said she’s hot AF 😂

She has also become a beautiful friend and, as a boy mum, she’s my go-to for all the girl advice.

There’s a reason we call her Mrs Flex.

Thank you, Elle, for supporting this little dream from the garage days and for continuing to represent everything we want The Flex to be.

We bloody love you 🤎

02/08/2026

Monday, we squat.

A new training block starts next week, and we’re kicking it off with squats.

A few cues to remember:

• Set the bar securely across your upper back
• Brace through your core before each rep
• Keep your whole foot connected to the floor
• Let your knees track in line with your toes
• Sit down between your hips
• Keep your chest strong and controlled
• Drive the floor away as you stand

Week 1 is about learning the movement, finding your starting weight and building confidence. Ask your coaches for help with your setup, technique or exercise alternatives.

From Week 2, we build.

Book your Monday class and let’s get this block started, legends.

Address

2/2 Bellbowrie Street
Port Macquarie

Website

https://www.theflexportmacquarie.com.au/membership-of-flex-port-macquarie/

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