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

Thursday morning crew doing the absolute most with a spicy little start to the day 🔥There’s no one way to ‘Be strong’. O...
02/09/2026

Thursday morning crew doing the absolute most with a spicy little start to the day 🔥

There’s no one way to ‘Be strong’. Our classes are designed to meet you where you’re at whether you have been working out for 6 days, 6 months or 6 years.
They can be lightened, loaded, progressed or modified to meet you at the level you need.

And today? One heck of an example not to underestimate a bodyweight Pilates session 😏💪🏼

LSKD 🤝 Flex & FlowWe are so stoked to announce we have partnered with LSKD to give our community 15% off their entire ac...
02/09/2026

LSKD 🤝 Flex & Flow

We are so stoked to announce we have partnered with LSKD to give our community 15% off their entire activewear range.

Striving to be 1% better everyday, we’re right there with them 🙌🏼

Code: FLXNFLW15-FPCREW
Apply online at checkout to redeem!

… now nobody check my mailbox in the next 3-5 business days please 😆

31/08/2026

Thought we were all Pilates and ponytails? Think again..

Our Ignite and Fusion Classes are where it’s at if you love a high-energy vibe to get the heart rate up & sweat flowing!

45 minute sessions combing both cardio & strength exercises to give the endorphin chasers that next level workout 🌶️🌶️

📸: Mackenze- Invercargill Family Photographer

Alright lads - it’s time to shine..🦸‍♂️ It’s Dad’s Day at Flex & Flow on Saturday 5th September, in celebration of Fathe...
26/08/2026

Alright lads - it’s time to shine..

🦸‍♂️ It’s Dad’s Day at Flex & Flow on Saturday 5th September, in celebration of Fathers Day!

We want the battlers, the I’m too busy dads, the I haven’t trained in years dads and the I’ll start Monday dads 🙌🏼

Come & join the lads, get your sweat on, see what you’re capable of! And worst case scenario? Our coffee cart guru will be onsite to refill your tank at the end!

📆 5th September, 8.00am
⏰ 45 min FUSION session (Cardio & Strength)
📍 Flex & Flow Invercargill
💲 FREE for all dads
📧 DM me to book for free, or members: book via Pushpress.. limited numbers apply!

Tag a dad below & let him know he’s free to go 😆🤝

Not your average Mat Pilates class.. 🙅🏻‍♀️If there’s one thing we love - it’s making our Pilates’s classes anything BUT ...
24/08/2026

Not your average Mat Pilates class.. 🙅🏻‍♀️

If there’s one thing we love - it’s making our Pilates’s classes anything BUT average.

Think classic Pilates principles; strength, control… but make it fun and DEFINITELY make it spicy.

Will it be balls.. will it be bands.. will it be dumbbells… or will it be bodyweight?

You just never know what we may have in store, but I’d book to find out if I were you 👀

🤝 Link in Bio!

🌱 We didn’t want Flex & Flow to be a studio where you had to choose between Pilates or strength.Because we believe there...
21/08/2026

🌱 We didn’t want Flex & Flow to be a studio where you had to choose between Pilates or strength.

Because we believe there’s a place for both.

Pilates challenges your control, stability, mobility and technique.
Functional fitness challenges your strength, fitness and power.

🤝 Put them together, and you get training that is not only about looking strong — but being strong, moving well and feeling unstoppable in your everyday life.

Flex your Strength, Find your Flow.

Give this post some LOVE if you love yourself some Strength + Pilates too! ❤️

You’re not just another member here. 🤍You’re the familiar face we look forward to seeing. The person we notice when you ...
18/08/2026

You’re not just another member here. 🤍

You’re the familiar face we look forward to seeing. The person we notice when you haven’t been in for a while. The one we celebrate when you hit a new milestone, the one we think of, when we know you’re having a rough time and the one we’ll have a laugh with when the workout gets a little spicy 🌶️

🫶🏻 More than a workout. More than a membership. More than just another face in the room.

Because we want you to walk through those doors and feel like you belong 🤝

You’re part of the community here. Not just a number on a membership list.

💥 Starting strong with a solid fitness base, but looking for a new place to move? We’ve got you!Starting brand new and l...
16/08/2026

💥 Starting strong with a solid fitness base, but looking for a new place to move? We’ve got you!

Starting brand new and looking for a place to build your strength & confidence? We’ve got you too!

All of our classes are scalable to meet you where you’re at. No matter where you’re starting, there’s a place for you at Flex & Flow 🙌🏼

Not sure which class to start with? Pop us a message to chat - we’re a friendly bunch round here’ 😎

I took 10 days off structured exercise on our family holiday… 🏝️Do I feel guilty for it or like I need to ‘Thrash myself...
14/08/2026

I took 10 days off structured exercise on our family holiday… 🏝️

Do I feel guilty for it or like I need to ‘Thrash myself’ or sweat out the ‘Treats’ at the studio now?

Absolutely not 🙅🏻‍♀️

My body was screaming for the rest (Recurrent infections, not recovering from illness and a massive shift the past 8 months in general) etc etc.

1 week’ish off, out of 52 weeks in a year isn’t going to undo your progress in the gym. In-fact it’s probably going to help you in the long run if it’s needed.

I’ll be honest.. rest is something I’m not perfect at. It’s pretty hard in this job & with juggling small children, rest can be pretty hard to attain. But when I get the chance, you bet cha I take it.

Rest isn’t lazy, it’s essential 💪🏼

If you want to feel your best and achieve better results in (and outside) the gym - juggling your workouts with adequate rest is key.
. the other key; knowing when to get right back to it. For me - this is likely starting with a light workout tomorrow then back into classes Monday!

Cannot wait to see all of your friendly faces again next week 😍 kinda missed the Flex & Flow crew 🫶🏻

Jayde ❤️

Our Vision is Simple.🤝 To be a Community-based studio where people of all ages and stages can feel stronger, more connec...
10/08/2026

Our Vision is Simple.

🤝 To be a Community-based studio where people of all ages and stages can feel stronger, more connected and empowered in their everyday lives.

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Invercargill
9812

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