Flex & Flow

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Flex & Flow, Invercargill.

Flex & Flow Invercargill

🌱 Multi-modality fitness studio
🌱 Flex your Strength, Find your Flow
🌱 Strength, Pilates, Fusion & HIIT classes

www.flexandflow.co.nz

17/06/2026

💥 Are you our next trainer? 💥

We are looking for our next Pilates superstar to come on board in a casual/on-call basis. (This may lead to more regular work if suitable)

💫 We’re Looking For Someone Who:
• Is qualified and confident in teaching Pilates
• Has a warm, genuine, and encouraging teaching style
• Can coach with great motivation and clear instruction
• Shares our values and genuinely wants the best for our members
• Must be available to cover early mornings/evenings/daytime as required. Sufficient notice will always be provided 🥰

💫 How To Apply
Please email Jayde at: [email protected]

Please like, share, and tag someone who would be perfect for this opportunity so the right person can find us!

16/06/2026

Winter has a way of making us want to hibernate…

The cold mornings.
The dark evenings.
The “I’ll start again in spring” mindset.

But here’s the thing…
In 8 weeks’ time, you could be:

✔️ Stronger
✔️ More energetic
✔️ More consistent
✔️ More confident

Or you could be wishing you’d started today.

Our Stronger By Spring Challenge starts next Monday and spots are filling fast.

This isn’t about perfection. That’s not our style.
It’s about maintaining momentum through winter, supporting your physical and mental wellbeing, and arriving in spring feeling better than when you started.

Jump onboard via the link in Bio or send us a message if you’ve got any questions 🔥

14/06/2026

Still absolutely buzzing from the vibes of our very first event at Flex & Flow on Thursday night!

The atmosphere was so damn good! Thank you so much to everyone that came and especially my pals that helped me to pull it all together, couldn’t have done it without you 🫶🏻

AND a massive thank you to the legendary Maria from MK Active NZ/AUS travelling to be with us & helping our ladies find the right fit to feel incredible in their workout gear.. because let’s be honest, a fresh set doooes help the motivation to move 🙌🏼

The next event is already in the pipeline and I cannot wait to share what’s in store… who’s in?! 👯‍♀️

12/06/2026

Your road to consistency & reaching the STRONGEST version of yourself.. starts HERE!

💪🏼 Introducing, Stronger By Spring.
Our 6 week winter series to keep you thriving rather than merely surviving, the Southland Winter.

💛 We wanted to make this challenge that happy medium of both achievable, challenging but most importantly; sustainable!

Challenge Inclusions;

* Weekly target 🎯: 3 x Flex & flow sessions
* All completed entries each week go in the draw to win one of our weekly giveaways 🔥 including some epic gear from
* LIVE nutrition seminar with the incredible NTS Nutrition
* Recipe ebook filled with bundles of nutritious breakfast, lunch, dinner & snack recipes with everyday ingredients
* 10% off all retail in studio
* Access to practitioner only, supplement appraisals
* COMPLETE all of the challenges and go in the running to WIN 🥇 our grand prize (to be announced soon!)

And the biggest prize of all.. coming out of Winter feeling even better than you went into it 😮‍💨

Price: $30.00 & your (existing) or new membership of choice!

Options available for both new and existing members, check out link via bio to sign up! 🔥

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 🙌🏼

Address

Invercargill
9812

Website

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

Alerts

Be the first to know and let us send you an email when Flex & Flow posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Flex & Flow:

Shortcuts

Want your business to be the top-listed Health & Beauty Business in Invercargill?