Instagram story viewer> @flexandflowstudio_> Posts

Flex & Flow

@flexandflowstudio_

1.8K

followers

848

following

🌱 Flex & Flow Invercargill
🌱 Multi-modality fitness studio
🌱 Strength, Pilates, Fusion & HIIT
🌱 Flex your strength, find your Flow

POSTS STORIES REELS TAGGED

💫 Flex with strength, find your Flow 💫

Let me introduce our new class options at Flex & Flow, designed with intention..

It’s Movement for real life & real people; from busy schedules, changing energy, kids in tow, returning from injury.

Real life is welcomed here, not worked around 💛

📷: Still frothing over our incredible branding from @kindred.by.courtney .. the GOAT! taken in Invercargill, New Zealand by @flexandflowstudio_

3

2

9 months ago

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 🫡

Changes effective from 19/10/26 by @flexandflowstudio_

3

0

7 days ago

Take this as your sign to join our Summer Throwdown 😮‍💨

T - 6 days to register!

Jump onboard via link in bio 👀 by @flexandflowstudio_

3

0

a day ago

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 🔗 by @flexandflowstudio_

3

0

4 days ago

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! 👀 by @flexandflowstudio_

3

2

5 days ago

We kicked things off tonight with a fun Pilates class at Flex & Flow, and what a great way to start the week!

A big thank you to Jayde for having us and putting on such a great class 🧡 @flexandflowstudio_

Don’t forget Run Club tomorrow night with @runningtopub 🏃🏻🙌🏼 by @flexandflowstudio_

79

1

6 days ago

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 🫶🏻 taken in Invercargill, New Zealand by @flexandflowstudio_

3

0

10 days ago

🦌 Stag Day meets Flex & Flow 🦌

What a way to send it this morning, for our very own Stag day! All of the maroon & gold was out in force and no doubt smelling rather marginal by the end of it 😂

We’re pretty damn lucky - Brooke is also the Stags Assistant Strength & Conditioning coach, so we thought we’d show some Southern pride to celebrate the end of their season!

Have a go Southland 💪🏼🦌

@southlandstags
📸: @mackenzes_life taken in Invercargill, New Zealand by @flexandflowstudio_

3

3

17 days ago

“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 😮‍💨 by @flexandflowstudio_

3

3

24 days ago

🔊 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! taken in Invercargill, New Zealand by @flexandflowstudio_

3

0

a month ago

Saturday morning @flexandflowstudio_ 🤍
First of many classes I'm going to try so watch this space 🔥 by @flexandflowstudio_

115

13

a month ago

🥂 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. by @flexandflowstudio_

3

1

a month ago