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The Flow Online found on the Core and Floor Restore App

@theflow.online

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By @coreandfloorrestore
Exercise with a trauma informed lens & respect for core + pelvic floor health.
Ideal for postpartum, perimenopause & beyond
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If you’re new here, welcome and thanks for stopping by. The Flow Online is more than a movement app, it’s a movement. Here to provide you with the medicine you need to restore your flow. Whether it’s a breath or meditation class, a gentle movement session where you’re encouraged to do you, a technique class to ensure you strengthen without injury, a reconnection session to be heard and process, a rage class to drop in and shift your feelings or a hard core sesh to sweat it out and feel your power, we’ve got it all! We’re here for you and we want you to reap the rewards. This is why we keep our prices low, our class durations short, modifications on tap and our offerings evidence based so that we can take the mental load out of working out. Accessibility is our priority across the board. If we’re sounding like the right fit, we’d love for you to join us, you can do so via the link in the bio. Got questions? We’re real humans here and only too happy to connect. Feel free to comment or DM us and we will get back to you. Otherwise we will see you in The Flow, Big love B and the @coreandfloorrestore team by @theflow.online
Already completed our Core & Floor Restore Program? Want to keep moving with us? Welcome to The Flow Online! The classes above are listed in order of intensity, so you can easily find what suits your body right now. You’ll have on-demand access to over 500 recordings: 70 x Power & Sweat (new class added each week) 37 x Back to Cardio 28 x Lift Me Up 41 x Core & Floor Strengthen (new class added each week) 82 x Yoga 70 x Pilates 48 x Core & Floor Connection 66 x Core & Floor Lengthen 42 x Breathwork PLUS we’re adding our new HIIT(s) Different and Function + Mobility classes! Our 4 live classes will run at 6am AEDT Monday to Thursday for a 9-week term starting 2nd February. These classes will be recorded and available instantly after the live. Our HIIT(s) Different, C+F Strengthen and Function + Mobility Classes will be run in a progressive format. For ultimate benefit we recommend repeating the class 2 or 3 times a week. You can however jump in at anytime and just move with us either live or in the recording. Important: If you’re pregnant or experiencing incontinence, prolapse, avulsion or diastasis recti and want a progressive healing program, we recommend starting with our self-paced programs at @coreandfloorrestore. Then come back here once you’ve completed them to keep strengthening with us! Ready to find your flow? You’ll find a link in our bio to sign up. Got questions? We’re real humans here, please just get in touch we’d love to connect with you xx B and the CFR team. by @theflow.online
Introducing the epic team here to support your journey and ensure you never feel alone. We’re in your lounge room with our pom poms out, cheering you on with compassion. Bringing you affordable, accessible movement that truly meets you where you’re at. We get it. The juggle, the changes, the symptoms, the head fuckery, the challenges. And we’re here to support you with expert guidance, modifications for every body and a space where you can move in a way that feels right for you. Because you deserve to feel held, supported and seen. We’ve got you! by @theflow.online
All for just $20 a month! Our next term of live classes starts tomorrow! We’re excited to be bringing you: 🏋🏽‍♀️ a NEW progressive 7 week return (or start) to weights program with Physio Nat 🏃🏾‍♀️ a NEW progressive 7 week HIITs different program that continues on from our beginner 9 week program (if you’re new, this program is available on demand, start there). 🧘🏽‍♀️ evening yoga classes @theflow.online is our live and on demand workout app for those that have completed our Restore program. For just $20 a month you get access to you’ll have on-demand access to over 500 recordings: 79 x Power & Sweat 37 x Back to Cardio 28 x Lift Me Up 41 x Core & Floor Strengthen + a 9 week progressive core and floor strengthen program 82 x Yoga (new class added each week) 70 x Pilates 48 x Core & Floor Connection 66 x Core & Floor Lengthen 42 x Breathwork 9 x Function + Mobility 9 x progressive HIIT(s) Different program with a further 7 week progressive program being added this term as a live class each week. PLUS our shifting from rage to healthy expression of anger program! Important: If you’re pregnant or experiencing incontinence, prolapse, avulsion or diastasis recti and want a progressive healing program, we recommend starting with our self-paced programs at @coreandfloorrestore. Then come back here once you’ve completed them to keep strengthening with us! Ready to find your flow? You’ll find a link in our bio to sign up. Got questions? We’re real humans here, please just get in touch we’d love to connect with you xx B and the CFR team. by @theflow.online
Comment FLOW below and we’ll send you a link to find out more and restore your flow. So often there can be a lot of fear around lifting weights. Yet if we stop to think about it, the majority of us are doing this daily, from the shopping bags, to the washing basket, to the kids and grandkids. The evidence shows that lifting weights as we age and especially as women is essential to our mental, physical and emotional health. @theflow.online is our online app live + on demand workout space. On Monday we start a new 7 week term and we’re offering: 🏋🏽‍♀️ a 7 week progressive return to weights program (one class a week designed to be repeated 2 to 3 times a week) 🧘🏿‍♀️ evening 30 min yoga sessions 🏃🏼‍♀️ a 7 week progressive HIIT program (this is a continuation of our 9 week HIIT program from last term, if you’re new you can start with this program first). These classes are all NEW and will be live and available on demand instantly afterwards. Along with this, your Flow Online membership comes with access to over 500 on demand Pilates, yoga, breathwork, core and pelvic floor connection, strengthen and lengthen classes, back to cardio and power & sweat workouts. Aka enough workouts to truly meet you where you are at! PLUS access to our shifting from rage to healthy expression of anger program, reconnection sessions and a lot of pre recorded webinars. If you’re currently pregnant we recommend our Pregnancy program over @theflow.online if you’re symptomatic of core and pelvic floor issues we recommend starting with our Restore before joining us in the Flow. If you’d have any questions, please just get in touch. We’re real humans here and only too happy to help you xx B and the CFR team. by @theflow.online
If you’ve been wanting a way to build strength that actually feels supportive, sustainable, and grounded in how your body works, The Flow Online is for you. Research shows that structured resistance training for women in their 30s and 40s can support strength, functional movement, and long term muscle and bone health, but it also needs to feel doable in your real life. Join us for expert guidance and zero overwhelm. We can’t wait to move with you. B and the CFR team xx #postpartum #postpartumbody #postpartumworkout #pelvicfloor #womenshealth by @theflow.online
We take the chaos and mental load out of your daily movement 💁‍♀️ join us for term 2 starting very soon 😏 Via @getfitwithkell #nomentalload #perimenopausehealth #perimenopause #postpartum #postpartumworkout by @theflow.online
Already completed our Core & Floor Restore Program? Want to keep moving with us? Welcome to The Flow Online! With Term 2 of live classes just around the corner (👀), now is the perfect time to jump on in and explore what we have to offer. Important: If you’re pregnant or experiencing incontinence, prolapse, avulsion or diastasis recti and want a progressive healing program, we recommend starting with our self-paced programs at @coreandfloorrestore. Then come back here once you’ve completed them to keep strengthening with us! Ready to find your flow? You’ll find a link in our bio to sign up. Got questions? We’re real humans here, please just get in touch we’d love to connect with you xx B and the CFR team. by @theflow.online
Mamas, as you are! The Flow Online is our live and on-demand movement space, combining exercise and education to support strength, mobility, and confidence in your body, wherever you’re at in life. Join us live or move in your own time with a growing on-demand library, all led by our expert team and designed to give you that in-person feeling, without the pressure of needing to keep up. This is a space where structure meets flexibility: intelligent programming, progressive classes, and the freedom to choose what your body needs on any given day. #postpartum #postpartumbody #postpartumworkout #pelvicfloor #womenshealth by @theflow.online
Not sure where to start, but you know you want to feel like you again? The Flow Online is here to meet you in it, with gentle, supportive movement that helps you reconnect, rebuild, and feel stronger over time (without the pressure). Join us inside. $20/month, cancel any time. 💕� Sign up via the link in bio. #postpartum #postpartumbody #postpartumworkout #pelvicfloor #womenshealth by @theflow.online
We’re just out here training for real life 💪 Via @ashpenn_trainer #postpartum #postpartumbody #postpartumworkout #pelvicfloor #womenshealth by @theflow.online
Inside The Flow Online, you’ll find movement for every version of you; the tired one, the overwhelmed one, the ready-to-feel-strong one. It’s movement that meets you in every phase of motherhood and life. On the days you feel overwhelmed, do our Breathe class. Helps your nervous system to reset, offers pelvic floor support, and you’ll leave with a calm mind. 
Holding tension everywhere? You can soften into our Lengthen series with a full body release and deep exhale energy.
 When your body feels unfamiliar, you start with a Connection session that focusing on core and pelvic floor, while rebuilding trust with your body.
 When you’re ready to build strength, move into Strengthen and Pilates, a gentle burn, supported strength movements, and no pressure.
 When you need to move something bigger, you sweat, lift, or let it out with cardio, weights, and even guided anger release sessions. This isn’t “push through” fitness, it’s support, regulation, and strength on your terms. Come as you are, move how you need, we’ll meet you there. #postpartum #postpartumbody #postpartumworkout #pelvicfloor #womenshealth postpartumrecovery by @theflow.online

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