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.

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

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

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

22/06/2026

Are you constantly having to “start again” with movement?

Not because you don’t care.
Not because you’re lazy.
Not because you don’t know what to do.

But because your brain gets bored, overwhelmed, distracted, interested in seventeen other things, or suddenly decides the plan is not gonna happen past day 4.

I’m neurodivergent.
I know what it’s like to genuinely want movement to be part of your life, then get overwhelmed, distracted, or find that the plan which sounded great last week suddenly feels completely impossible.

I understand this pattern from the inside.

And it’s exactly why I’m opening applications for 5 free places in Stop Starting Over: The 8 Day Reset.

A free private 1:1 coaching experience for women who are tired of living in the cycle of:

“I’ll start Monday.”

Monday becomes next month.

And then somehow it’s winter again.

This is especially for women who suspect they might be ADHD, autistic, AuDHD, or who have simply spent their whole life wondering why movement seems easier for everyone else.

Over 8 days you’ll get:

✨ 3 private coaching sessions with me, outdoors or online
✨ WhatsApp support between sessions so you can ask questions, get feedback, and stay connected to the process
✨ Support to build the foundations of a movement practice that fits your body, your schedule, your energy, and your real life

No bootcamp.
No punishing workouts.
No pretending consistency magically appears if you just try harder.

Just support, coaching, and a chance to build a way of moving that you can actually come back to.

Applications for the 5 free places are now open.

Applications close when all 5 places are filled, or on 28 June - whichever comes first.

The first Reset round begins 29 June.

If you’re tired of starting over and ready to stop waiting for summer to frolic, comment RESET and let’s chat.

Lea

22/06/2026

The gym used to be my safe place... until suddenly it wasn't.

For a long time, training was the thing I came back to.

It helped me feel strong.
Capable.
More like myself.

But after my Mum died, everything felt harder.

My brain was loud.

My body was tense.

My nervous system was fried.

And the idea of dragging myself into a bright, noisy gym to follow a strict program felt like way too much.

So I did what a lot of people do.

If I couldn't do it properly, I didn't do it at all.

Which is incredibly annoying behavior from someone who coaches movement for a living.

But it's also why I understand this pattern so well.

Around that time I stumbled across people moving with something called a steel mace.

And for the first time in a long time, movement looked interesting again.

Not because it promised six-pack abs.

Because it looked fun.

It looked skillful.

It looked like something I actually wanted to practice.

When I finally started learning, everything changed.

Movement stopped feeling like another thing on my to-do list.

It became rhythm.

Breath.

Focus.

A way to get out of my head and back into my body.

That experience changed the way I coach.

Because most people don't need another extreme plan.

You don't need to wait until life calms down.

You don't need another barely-started program sitting in a folder somewhere.

You need a way back into movement that works with your actual life.

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

No bootcamp.

No punishment workouts.

No pretending you've suddenly become the sort of person who loves burpees at 5am.

Just simple movement, coaching, support, and a chance to stop disappearing from your own body every time life gets busy.

If this is hitting a little close to home, comment RESET and let's chat.

I'll be opening doors for the 5 free places tonight - June 22nd!
Sessions start from 29/06

20/06/2026

Do you want to explore a way to move that makes you feel a like a badass warrior?

I'm looking for 5 women in Travancore, Kensington, Moonee Ponds or online who are sick of starting over with movement and exercise every few weeks.

You know the cycle.

"I'll start Monday."

But the Gym feels boring, intimidating, or maybe just hard to get to all the time.

So you put it off.

Monday becomes next month.

Winter happens.

Your body feels stiff.

Somehow everyone else's needs keep ending up ahead of yours.

Monday 22 June, I'll be opening registrations for Stop Starting Over: The 8 Day Reset.

A free private 1:1 coaching experience that officially kicks off on 29 June.

Not a challenge.

Not a bootcamp.

Not a "here's a PDF, good luck" situation.

Just real coaching to help you find a way back into movement that actually fits your life.

Also...

You'll get to experience training with a steel mace or club.

Because movement is allowed to be fun.

It's allowed to be interesting.

And if we're being honest, pretending you're some kind of warrior while learning to wield an ancient weapon is objectively cooler than another hour on a treadmill.

The goal isn't perfection.

The goal is to stop disappearing from your own body every time life gets busy.

Over the next few days I'll be sharing more about why I'm running this, who it's for, and what we'll actually be doing during the Reset.

If this sounds like exactly the sort of thing you've been needing, comment RESET and let's chat!

13/04/2026

A client of mine has lost 16 kilos.

But the number isn't actually the story.

The story is what happened about two months in.

She'd lost maybe a kilo and a half. She was training. She was eating well. She could feel herself getting stronger. But the scale wasn't doing what social media says it "should."

And she said something that I think about a lot:

*"I really don't feel like I'm doing anything wrong."*

That's the moment.

Because that's exactly where most people blow it up.
Slash calories. Start again. Decide something must be broken. Go looking for the faster thing.

Instead, she brought it to me.
And I told her: don't listen to the noise about five kilos in two weeks. That stuff isn't real. And the second people stop doing those things, it all comes back.

She heard it. And then she got stubborn.

Not in a punishing way. Not in a cut-everything, no-more-going-out way.

Just stubborn in: *I know I'm doing the right thing. I'm going to keep going.*

She started with me in July last year at 93kg.

She's 77kg now.

Still goes out. Still has beers. No dramatic resets. No perfect streaks.

That result came from one thing: not quitting in the bit where it looks like nothing's happening.

Because something was happening.

It just hadn't shown up on the scale yet.

---

If you're in that "nothing's moving" phase right now - comment **STEADY** or send me a message.

That's usually exactly when it matters most to stay in it.

09/04/2026

"The first thing to go is always the thing that would actually help."

A client said that to me last week. And I haven't stopped thinking about it.

Because she's right.

Life gets chaotic - and movement, the thing that would actually regulate you, is the first thing you drop.

Here's what I've found actually helps - with my clients and in my own life:

The 5-minute rule

- Commit to 5 minutes. That's it. Most days you'll keep going - but knowing you can stop guilt-free makes starting possible. Motivation is unreliable. Lower the bar until it's almost on the floor.

The same warmup, every time

- A memorised warmup removes the decision. You're not standing there wondering what to do - it's already chosen. It also becomes a body check-in. Some days you adjust. Some days you do exactly that and nothing else. Both count.

Learn to Induce Flow State

- Flow is that effortless zone where movement feels natural, time flies, and stress fades. It's not magic - just practice. Rhythmic and repetitive exercise quiets the inner critic and fuels fulfillment.

Embrace moving meditation

- Seated meditation doesn't work for everyone. For me, rhythmic movement became the "brain massage" I needed to reconnect mind and body when nothing else could.

Progress isn't linear.
You don't have to tough it out alone, and you don't have to guess at what might help.

If you’d like to chat about what progress could look like for you, send me a DM or email [email protected] and let’s get talking!

02/04/2026

I was already a personal trainer when my mum died suddenly.

I knew how to train. I'd been coaching for years.

But grief doesn't care about your qualifications - and the methods I'd always relied on stopped working.

My body didn't want to be pushed. It needed something different.

So I slowed down and started looking.

I'd come across steel mace training and something about it pulled at me. The flow, the rhythm, the way it looked more like movement than a workout. I found a coach I didn't know, sent him a cold DM asking if he'd teach me, and showed up on the first call hoping it would help.

It turned out to be one of the best decisions I've ever made.

Not just because of the tool - but because of what it taught me about movement. That it can regulate your nervous system, not just exhaust it. That skill and curiosity matter. That a practice built around play is one you'll actually come back to - especially when life gets hard.

I rebuilt my entire coaching approach around that.

Now I run Mace and Flow Melbourne 1:1 coaching (In-person and Online)

I work with women who have busy lives and busy jobs - women who often spend a lot of energy taking care of other people, and not nearly enough taking care of themselves. They care about how they move. They care about their future. And they want to actually learn - not just survive a workout and start over next Monday.

We use steel maces, kettlebells, Indian clubs. Tools that reward attention and practice, not just effort. Sessions that build week to week, so nothing you do is wasted.

Here's what that looks like in real life:

Melissa started with me in October. At that point she couldn't hang from a bar for five seconds. Her grip strength was almost non-existent, and she was struggling to press a 2kg weight overhead.

By January she was completing multiple sets of 20+ second hangs. Pressing a 4kg kettlebell easily. And already eyeing the next weight up.

No dramatic overhaul. No punishment. Just steady, skill-based progress - and a body she can feel getting stronger.

I've also had clients discover that ten minutes of daily mobility gives them more freedom and range of movement than three big workout sessions a week ever did. Sometimes less, done consistently, changes everything.

That's the kind of coaching I do.

I'm Lea - and if you've ever felt like you were missing something with exercise, like there should be more to it than grinding through sessions and starting from scratch again, I think you'll get what I'm about.

So tell me - where are you at with movement right now?

Even a one-liner is fine. I read all replies!

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Opening Hours

Monday	06:00 - 16:00
Tuesday	06:00 - 19:30
Thursday	06:00 - 19:30
Friday	06:00 - 15:00
Saturday	08:00 - 11:00

Website

https://linktr.ee/lea_shiny, http://www.maceandflow.com/

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