Mace and Flow Melbourne

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Mace and Flow Melbourne I help busy women suffering from executive dysfunction build simple, strength-based routines that actually stick...
Even if you've avoided exercise for years.

Cut through the information overload with guided, non-judgemental support that encourages ✨️ 1:1 Personal Training and Coaching. In person and Online available. I'm not the kind of coach who measures success by how much you weigh or how much you can lift. You can want to be healthier and move more without it being about making yourself smaller, without dreading your workouts. I'm here to help you connect to that version of you inside that wants to play and learn, enjoy moving again, find new ranges of motion at any age. Finding flow state helps you relax and be present. Meditation and Movement together.

One of my favourite things about teaching Steel Mace as a primary training tool is seeing that every woman’s win looks d...
03/09/2026

One of my favourite things about teaching Steel Mace as a primary training tool is seeing that every woman’s win looks different.

✨️✨️✨️

For E, it was getting out of a place where she hadn’t really moved in over two years.

With small kids, getting to gym classes on time - or even getting out of the house some days - was hard. She was dealing with tight shoulders and recurring back pain too.

Six months later, that recurring back pain is almost a thing of the past. She’s stronger, picking up her growing kids feels easier, (her daughter exclaiming 'mummy you lift me fast now!' was a high point last month) and she now knows that five minutes of movement counts.

She’s even training at home at least three times a week alongside our sessions, following a simple plan and allowing herself to enjoy movement again.

✨️✨️✨️

For M, the starting point was different.
A busy corporate job meant a lot of time at a desk, with tension through her shoulders and hips.

Over the last 12 months, we’ve found movements that give her relief from all that sitting while also giving her brain somewhere else to go.

Training has become time where the stresses of the day no longer sneak in. She can focus on her breath, her body and what she’s doing in the present moment.

She originally wanted less pain.
Now she’s in far less pain and her stress levels are down. Her Whoop tracker even has the stats to back up her FEELING less stressed. Her body IS less stressed.

✨️✨️✨️

And for J, keeping her brain engaged was the missing piece.

Traditional gym training had felt boring and hard to stick with. With the mace, there’s a skill to learn and a bit of a puzzle for her brain to solve.

Five months later, she’s kept coming back - and realised she’s gotten a lot stronger along the way.

Different women. Different starting points.

But none of them needed to be squished inside the four walls of a gym or find another hour-long class that magically fitted into their week.

That’s what I want to share more of as I celebrate five years as a certified Steel Mace Vinyasa coach.

I’ve opened up 6 free one-to-one steel mace sessions at my home-base park in Travancore.

If you’d like to try it, comment MACE and I’ll send you the details.

PS. Six places only - 5 representing the 5 years, and 1 for the new year coming 🎉

PPS. You don't have to 'be a yoga person' for this.

02/09/2026

🎉 I’m celebrating 5 years as a certified Steel Mace Vinyasa coach this month!

And I want to share the love by giving away 6 free one-to-one steel mace sessions at my home-base park in Travancore.

These are for women in their 30s, 40s and 50s around Travancore, Ascot Vale and Kensington who want to get stronger and move better - without being squished inside the four walls of a gym, or being stuck with whatever class fits your already packed schedule.

✨️Maybe you’re stuck in that all-or-nothing loop where if you don’t have 60 minutes, training doesn’t feel worth starting.

✨️Maybe you’re short on time and energy, you’re not quite sure what to do when you do get moving, and you want a smarter way to train.

✨️Or maybe you just want something that’s a little more fun and out of the box to keep you engaged.

Steel mace training gives you something you can practice indoors, outdoors or at home.

Something that challenges your body and your brain, helps you work on your mobility, and doesn’t need a gym.

If that sounds like something you’d like to try, comment MACE, or send me a message and I’ll send you the details.

PS. I’ve only got 6 free sessions available.

Before we started working together, one of my clients had brutal all or nothing thinking. Miss a session, and in her hea...
13/08/2026

Before we started working together, one of my clients had brutal all or nothing thinking.

Miss a session, and in her head the whole week was already written off.

Now? She knows everything counts.

Five minutes counts.

A smaller, easier version of the session still counts.

She recently got through the hardest stretch of back to back shifts of her year, and her back held up. No pain or stiffness that would previously follow a busy week almost like clockwork.

Not because she was perfect with her training. Because she stopped needing to be.

Small habits can be built upon later.

That shift, from perfect or nothing to something is enough, changes everything.✨️✨️

All or nothing thinking is why your training keeps collapsing.Skip the stretch one morning, and the whole day already fe...
11/08/2026

All or nothing thinking is why your training keeps collapsing.

Skip the stretch one morning, and the whole day already feels off.
Miss one session, and suddenly you're asking why bother this week.

That's not laziness.

That's a brain with two settings: perfect or failed.

And there's a whole middle ground getting skipped every time.

I see this constantly with the women I coach, especially the ones with ADHD brains like mine.

The all or nothing switch flips fast, and it convinces you that anything less than perfect isn't worth doing at all.

What throws you off track?

Tell me in the comments, genuinely curious what this looks like for you!

Okay, but what actually happens in the 8 Day Reset?Here’s the breakdown.Stop Starting Over: The 8 Day Reset is a free, p...
27/06/2026

Okay, but what actually happens in the 8 Day Reset?

Here’s the breakdown.

Stop Starting Over: The 8 Day Reset is a free, private 1:1 coaching experience for women in Travancore, Kensington, Moonee Ponds or online.

Your Reset runs for 8 days from your first session.

You’ll get:
✨ 3 private coaching sessions with me — outdoors or online, depending on what works

✨ WhatsApp support between sessions — ask questions, get feedback, tell me when your brain has decided the plan is suddenly too hard

✨ A home movement plan built around your body, space, schedule and energy

✨ Time to work out what actually helps you feel better and what keeps knocking you out of the routine

And yes, you may get to play with an ancient weapon.

Because movement is allowed to be interesting.

You might try Indian clubs, steel clubs, or a steel mace - an offset weight that makes you feel like a warrior while also helping you get stronger and more connected to your body.

This is not a full custom training program handed to you with a “good luck babe.”

It’s a starting point.

A chance to experience coaching, build some momentum, and start creating a movement practice that feels interesting enough and realistic enough to come back to.

It’s especially for women who are ADHD, autistic, AuDHD, questioning, or just deeply tired of feeling like movement should be easier than it is.

No bootcamp.
No punishing workouts.
No need to become a perfect gym person.

Just space and support to explore a different way to approach movement.

First-session spots are available from 29 June to 7 July. Your own 8-day Reset begins from your first session.

I have 3 free places left available. Applications close on 30th June, or when those places are filled.

Comment RESET and let’s chat about whether it’s a good fit.

Lea

25/06/2026

In October, pressing a 2kg dumbbell overhead felt really hard for Melissa.

This week, she did her first Turkish get-ups with a 6kg Kettlebell ✨️✨️

Not one heroic rep either.
Multiple reps.
And I’m very proud of her.

But the part I want to shout about is not really the 6kg.

It’s how she got there.

She showed up each week.

She practised bits and pieces outside our sessions.

She paid attention to what helped her body feel better.

And she didn’t make every session into a big dramatic “new routine, new me” event.

We worked on mobility.
We built strength and skill.
Those three things kept helping each other.

Now she’s stronger, more capable, and has noticed that the mobility work makes a real difference to how she feels during the week.

No secret 12-step transformation.
No punishment.
No trying to become a different person overnight.

Just showing up, doing a little bit, and getting back to her day.

That is the kind of movement practice I love helping people build.

It’s why I’m running Stop Starting Over: The 8 Day Reset.

The Reset is not going to triple your strength in eight days.

But it can help you start building the kind of movement practice that eventually makes things like that possible.

I’ve got 4 free places available until 28 June, or until they’re filled.

Comment RESET and let’s chat.

Lea

This is not an 8-day “here’s your plan, good luck babe” situation.I’m got 4 free places for women in Travancore, Kensing...
24/06/2026

This is not an 8-day “here’s your plan, good luck babe” situation.

I’m got 4 free places for women in Travancore, Kensington, Moonee Ponds or ONLINE to experience what private movement coaching with me actually feels like.

Because sometimes you do not need another program.

You need someone in your corner who can help you work out:

What movement feels good in your body.
What is realistic for your actual week.
What makes you want to come back.

And what keeps knocking you out of the routine every time you start.

That’s what Stop Starting Over: The 8 Day Reset is.

⚡Three private sessions with me, outdoors or online.
⚡WhatsApp support in between, so you can ask questions and get feedback instead of getting stuck alone in your own head.
⚡And space to start building the foundations of a movement practice that fits you.

Not a challenge. (It’s already a challenge finding time to move AMIRITE?!)

Not a shred. (I literally would NEVER)

Not a pre-recorded “watch these videos and good luck” thing.

Not me handing you another thing to “keep up with.”

It’s a chance to move, be coached, ask questions, try something different, maybe swing a mace or club around like a warrior queen, and see whether this kind of support could help.

At the end, we’ll talk honestly about what your next step could be.
Maybe you keep going on your own.
Maybe ongoing coaching feels like the thing that would actually help.

Either way, you’ll leave clearer than you came in.

Applications close 28 June or when the 4 remaining places are filled.

Comment RESET and let’s chat about whether it’s a good fit.

Lea

I’m not proud of clients having perfect routines.I’m proud that three of them are learning how to keep moving when life ...
23/06/2026

I’m not proud of clients having perfect routines.

I’m proud that three of them are learning how to keep moving when life gets messy.

Here are 2 things I’m excited about this week.

1️⃣ Three clients are now practising “5 Minutes Counts.”

It sounds ridiculously small.
That’s exactly why I love it.

Instead of:
Start strong.
Miss a few days.
Feel guilty.
Disappear for weeks or months.

They’re learning to keep the thread.
Five minutes counts.
A short walk counts.
A few stretches while the kettle boils counts.

Showing up imperfectly counts.

Turns out consistency gets a lot easier when you stop treating anything less than perfect as failure.

2️⃣ I’m getting clearer on who I love coaching.

Women whose brains make movement complicated.

Women who get bored, lose momentum, need novelty, and know movement helps but still can’t seem to stick with it the way they want..

Honestly, a lot of them remind me of me.
I used to think I needed more discipline. I was All in or All out.

I’d Hyperfocus for 2 months then forget I even bought the course.

Turns out I didn’t need more things to do. I needed movement that worked with my brain, not against it.

That’s a big part of why I’m running Stop Starting Over: The 8 Day Reset.

If this feels familiar, comment RESET and let’s chat.

I’ve got 4 free places available and doors close 28th June

Lea

Address

Strathmore, VIC

Opening Hours

Monday 6am - 4pm
Tuesday 6am - 7:30pm
Thursday 6am - 7:30pm
Friday 6am - 3pm
Saturday 8am - 11am

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