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

23/10/2026

New BUILD times hitting the schedule 02.11.26 💪🏼

You guys have been turning up the pace so we’re here to match it with Back to Back Build’s now each Monday morning with coach Brooke.

If waking up before 6am ain’t your jam on a Monday - get along to the new 6.30am class to start your week Strong!

See you there 🤝

22/10/2026

Just ✌🏼 days left to Register for our Summer Throwdown challenge!

Registrations strictly close 24th October.
This is so we can get all the behind the scenes info sorted to kick everything off Monday 26th October as we head into Summer feeling goooooood ☀️.. whatever that looks (and feels) like for you!

No matter your goal or your starting point; we start together, we finish together! And have a whole lotta fun in the process 😮‍💨

Final spots available via link in Bio!

20/10/2026

If we were running sticker charts - there would be plenty of gold stickers on the go around here! 🌟

🤝 Our members (and trainers) are what makes this all possible.. with characteristics like this - we hope to continue this journey for a long time yet 💪🏼

Love our approach? Jump onto our link in bio to experience our studio trial!

19/10/2026

Long weekend up ahead team 👀

Whether you’re looking to fit in an extra session for the week ahead or come try one of our classes out - coach Hayden is holding down the studio for the weekend with some of his signature Fusion classes!

Here’s the tea 🫖..

🔥 Saturday 24th October 8.00am
💪🏼 Monday 26th October 4.00pm (Labour day special)

Both classes available for booking NOW on Pushpress!

15/10/2026

Here’s everything you need to know for our Summer Throwdown Challenge ☀️

And nope - you don’t need to worry about organizing a team or knowing anyone! That’s what it’s all about, we will link you up with like-minded humans in your team to help you get the most out of the 6 weeks and (hopefully) build some lifelong connections in the process 🙌🏼

Any questions? Drop them below or send me a DM!

Ready to roll? Link in our Bio to join 🔗

14/10/2026

Introducing the SUMMER THROWDOWN ☀️💪🏼

6 WEEKS. ONE COMMUNITY. ALL IN!

Your 6 weeks to make it your own. Whether you’re chasing strength, consistency, better habits, more confidence or simply a little more YOU time — this one’s for you!

🤝 Team-based competition & friendly banter
🏋🏼‍♀️ Earn points for every class attended
🔥 Double points for our Class of the Week
🌿 Weekly wellness challenges
📈 Optional baseline fitness testing
🥗 Your Summer Throwdown Nutrition Guide
🎉 FREE entry to The Flex & Flow Games Christmas Bonanza
🎁 PLUS the chance to win our GRAND PRIZE!

And the best part? EVERYONE can get involved. No matter your goal. No matter your starting point. Every effort counts towards your team’s success!

We’re building more than fitness here. We’re building friendships, connection and a community that backs each other — with a little healthy competition thrown in!

💥 YOUR INVESTMENT: Just $20 (plus your usual membership or concession pack)

📅 Registrations OPEN NOW!
⏰ Strictly close 12pm Saturday 24 October.
🚀 Challenge kicks off Monday 26 October!

LOCK IN YOUR SPOT via link in bio!

Tag your training buddy, rally your crew and let the friendly games begin! 👀

12/10/2026

Spring has well and truly sprung now - the sun is out in the South and so is our new timetable!

What’s changed;

✅ Tuesday & Thursday mornings Pilates and Fusion classes have been swapped around to better support your recovery between our fusion sessions.
🗓️ Signature Pilates evening session is now also on Thursday evenings 6.30pm due to demand.
💪🏼 Lunchtime class: Mondays lunchtime class has now been replaced with a BUILD session on Tuesdays due to demand also!

🌟 We’re always listening to your requests, feedback and ideas. Our members (and trainers) are what makes this place tick, these changes have been thoughtfully curated from our latest survey feedback so we’re pumped to bring this to life for you all.

Our studio values training with purpose. We want you feeling stronger, fitter, more capable and energized- not just exhausted from thrashing yourself day after day.

Train smarter, not just harder 🫡

09/10/2026

Mama Moves, Baby Grooves!

Final spots available for our next Mini & Me Pilates kicking off next Tuesday for Term 4 💪🏼

🫖 Here’s the tea..

⏰ Tuesday’s 9.30am kicking off 13th October
🙌🏼 8 Week progressional Programme designed to grow with you
💰 $120 for the 8-week block
❤️‍🔥 Limited spaces apply

Our Mini & Me sessions are designed to help Pre & Postnatal Mums rebuild strength, move their bodies and reconnect with themselves.. we know just how tricky it can be to fit in fitness as parents, so think of this as YOUR time each week!

Even better doing it beside your little one, showing them that taking care of yourself is something to be proud of 🌟

Whether you’re a returning mum or keen to give Mini & Me a go for the first time, we would love to have you in.

Check out the link in bio to book or pop us a message with any questions 🫶🏻

01/10/2026

Feeling like you need a little Spring in your step? 🏃🏻

You don’t wanna miss what we’ve got instore..

Details dropping 05.10.26

Are you ready? 👀

25/09/2026

“It’s just 45 minutes…”

45 minutes of scrolling.
45 minutes of consuming.
45 minutes of “I’ll just sit here for a minute.”

Or…

45 minutes of moving your body.
45 minutes of getting your heart rate up.
45 minutes of strength, energy & connection.
45 minutes of doing something that actually gives back to you.

Because movement isn’t just about calories, weight or how your body looks.

It can help you feel stronger, lift your mood, support your health, clear your head and leave you feeling more like YOU.

So next time you think…

“It’s only 45 minutes…”

Ask yourself:

45 minutes of what will I feel better for?

Your time is going to pass either way.
You get to choose what you do with it 😮‍💨

Address

Invercargill
9812

Website

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

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