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

10/06/2026

This Winter, Everything changes 😏

Something BIG is dropping with us this Friday 7.30pm.

The fads end here. 😮‍💨

05/06/2026

🙌🏼 Junes Mates Rates are here 🙌🏼

Bring a friend for FREE to any of our Evening classes for the Month of June! Double the fun, double the motivation and double the laughs!

How to book:
👉🏼 Check out the timetable on our website (Linked in bio)
👉🏼 Decide on the class you want to attend with your mate
👉🏼 Pop me (Jayde) a message here on our business page or via our email to book.
👉🏼 Turn up, train with your pal and have a damn good time! (Prior bookings as above, are essential)

Too easy 🥰

Terms & Conditions for booking:

- 1 x mate per paying member, per class.
- Although This will be a free trial class, we do expect the same respect for our booking & cancellation policy (aka. don’t ghost us or you will be charged).
- We have a pretty special community at Flex & Flow, and we want to keep it alive so be sure to come with a positive attitude 💛
- Classes must not exceed maximum attendance numbers listed on timetable (We want to keep your session the quality you deserve!)

👯‍♀️ Tag a mate that needs some Flex & flow in their lives below 👇🏼

29/05/2026

BUBBLES, BROWSING & BREAKING BURNOUT ✨

Join us for an Exclusive Evening at the Studio;

Join us for a couple of hours dedicated entirely to YOU.

🥂 Bubbles
🧃 Electrolyte mocktails
🛍️ Exclusive activewear Shopping with MK Activewear (We will have spaces for you to try on their incredible gear)
💊 Exclusive attendee-only supplement specials with our Brand New ranges!
🎤 A short talk from our owner Jayde — Clinical Nutritionist of 7 years — on breaking the burnout cycle and why so many people are feeling flat, exhausted & disconnected from their health in today’s world.

This won’t be a lecture.
Just honest conversation around stress, movement, recovery and what actually helps us feel good again.

Whether you’re a long-time member, brand new to the studio, or simply needing a night focused on YOU — we’d love to have you there. You don’t need to be a member to join us however Registrations are essential!

🗓️ Thursday 11th June 6–8pm
🎤 Speaker begins 6.30pm
🎟️ FREE tickets — strictly limited numbers
👉🏼 Book via link in Bio

Tag your bestie below that loves a good shop!

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).

Address

Invercargill
9812

Website

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

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