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

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 😮‍💨

21/09/2026

🔊 Calling all mums (and mums to be)..

Our final block of Mini and Me Pilates for 2026 is now OPEN for enrollments!

Term 4: we’re running a 8-week program, giving you the chance to build strength, move consistently, and enjoy eight weeks alongside an amazing group of local mums.

🗓 Starts Tuesday 13.10.26
🕤 9.30am each week
💰 Investment: $120.00

What to expect: You’ll enjoy a fun, welcoming class designed to help you feel stronger, more confident and fulfilled after taking an hour to yourself each week!

💚 8 weeks of movement
👶 Pre and post natal safe
💪 Classes are progressively programmed to grow as you progress with us
☕ Connection, community & a little time to recharge

Spots are limited - grab yours via the ‘Membership’ section on our website (Linked in Bio). Whether you’re carrying on from Term 3 or starting with us for the first time, there’s a spot on the mat for you and your little one!

Any questions? Pop us a message!

17/09/2026

🥂 GOT AN EVENT COMING UP? LET’S MOVE! 💃🏼

Planning a work do, hens do, birthday, lads/ladies day or celebration? Why not make it a little more fun (and a lot more memorable) with a private session at Flex & Flow? ✨

From spicy Pilates flows to fun, sweaty group workouts — we can create a session to suit your crew, your vibe & your celebration.

💪 Private group sessions
🧘‍♀️ Pilates & functional fitness
🥂 Perfect for hens, birthdays, work dos & celebrations
🎉 Fun, energetic & completely tailored to your group

Come for the workout, stay for the laughs, leave feeling GOOD.

Bring your people. We’ll bring the fun. 🫶

📩 DM us to chat about creating your own Flex & Flow experience.

16/09/2026

Not me (Jayde) getting a taste of my own medicine at Alex’s fusion class on Monday night! 😏

We love strength. We love Pilates. But we also believe there’s a place for getting your heart rate up and challenging your cardiovascular system ❤️‍🔥

🏃🏻‍♀️ Adding moderate-to-high intensity cardio into your training can help improve cardiovascular fitness, heart and lung health, endurance, energy levels and your ability to handle everyday physical demands.

And when you combine that with strength and Pilates? You’re building a body that’s strong, mobile, resilient AND fit.

That’s the beauty of hybrid training — you don’t have to choose one ☝️

At Flex & Flow, we train for the whole picture.
… And to be the fittest person in the retirement home tbh! 😆

14/09/2026

Life in the studio lately 🌱

A whole lotta food, a whole lotta fitness and a whole lotta fun!

Bring on Spring 🙌🏼

Address

Invercargill
9812

Website

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

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