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

23/04/2026

Not just strength. Not just Pilates.

🏋🏻‍♀️ A smarter way to train.
😮‍💨 A better way to feel.

Welcome to the Flex & Flow Method.

Ready to feel the difference?
Check out our packages in our Bio 🫶🏻

19/04/2026

- ANZAC weekend hours -

🌹 Saturday 25th April: Closed
🌹 Monday 27th April (Anzac Observation Day): Pilates Strength 9.30am with Jayde + Fusion at 5.30pm with Alex

Join us in studio as we move, reflect, and honour.

Lest we forget 🫶🏻

16/04/2026

This is Movement that supports you through every stage of Motherhood 💫

🤍 Classes are Pre + Postnatal safe, designed to restore strength, mobility and confidence, building progressively with our Mums from week to week over the 8-week Programme.

Sessions are Designed & led by our expert Pilates trainer & Studio owner - Jayde, who also knows what it’s like juggling returning to exercise Postpartum as a Mum of 2.

💛 Crying babies? Naturally. Hair that hasn’t been washed in 7 working days? Of course!

Hanging out for the Hot Drink afterwards? We got you! Our Coffee guru Sue, will be at class each week with your hot drink order ready by the time you finish your last rep on the Mat! ☕️

⏰ Tuesday’s 10.30am starting 28th April for 8 weeks. Sessions run 45-50 minutes + Coffee time
💰 $120.00 for the 8-Week Programme

Existing Members: Existing concession packs & memberships can be used for each 8-week term.

🫶🏻 Limited to the first 10 Mums to Register so we can give you & your wee one our absolute best!

Book via Link in Bio!

13/04/2026

Strength meets control 🔥

Our Strength Pilates class is designed to build lean muscle, improve stability, and challenge you in all the right ways.

Intentional movement.
Heavier resistance.
Stronger bodies.

This is Pilates—leveled up. 💥

10/04/2026

Saturday sesh nailed with the crew!

Strong bodies, good energy, even better people 💫

07/04/2026

Introducing our Trial Package… Come & try any Four of our classes for $40!

If you’ve been thinking about coming in… THIS is your sign 🔥

Sign up, show up, let us do the rest!

Grab your Trial pass HERE: https://bzdn5dv.pushpress.com/landing/plans/plan_65c1b6a0cfc64c/login

01/04/2026

Our 6am Pilates crew this morning absolutely nailing the ‘Banded baddies’ session with ease 🌶️..

Ticking off their Bingo cards with the snapshot of the day too.. Legends 📸

What a way to go into the long weekend!

30/03/2026

🐣 As Easter weekend approaches, we’re giving our valued coaches a chance to have some R & R over the long weekend to recharge their batteries before the Winter months ahead.

Be sure to check out our Easter schedule above, please note the slightly later class times for some classes.

…I heard Easter chocolate is a pretty tasty pre-workout option, so get booking into those Easter sessions if you’re spending the weekend at home in the South 🍫

26/03/2026

Hear me out here..

There are SO many gyms, online coaches & fitness platforms over-promoting weight loss as the main objective of exercise & joining them..

This simply doesn’t sit right with me at Flex & Flow.. or my clinical experience as a Clinical Nutritionist of 7yrs & Pilates Instructor for 5yrs. I’ve seen what this can do to people’s self esteem & the yo-yo effects it subsequently has on their lifestyle choices.

Focusing solely on weight loss as your objective to exercise is rarely going to get you out of bed when you ‘Can’t be bothered’ or the mornings grow darker & colder. The more you dissociate exercise solely with weight loss, the more likely you will be to find CONSISTENCY in your training, which is the ultimate ‘Golden Nugget’ that will aid you in feeling your best both Mentally and Physically. And yes, this is where you will likely, lose body fat long term (if your goal is to) - will happen with the right approach.

My 2 cents on a sustainable approach to movement:

- Finding a community you LOVE to move in
- Exercise that doesn’t completely flatten your energy levels afterwards
- Movement that doesn’t end up consuming you in an obsessive-way
- A good balance of Strength, Mobility & Cardiovascular training
- Trainers that have empathy, can push you when you need it and also give you regressions & alternatives when you need it too

If you are looking for that ‘Magic Pill’ to long term results, let it be finding a studio and trainers that have the knowledge to support you - not just promote how quickly they can make you lose weight.

Jayde x

22/03/2026

IT’S HERE 🤍✨

Our brand new online booking system + revamped membership options are officially LIVE — and this is a big one for us.

We’ve created something that feels so aligned with what Flex & Flow is all about… feel-good vibes, flexibility, and movement that actually fits your life.

No more rigid schedules.
No more all-or-nothing mindset.
No more trying to keep up with unrealistic fitness standards.

Instead, we’re bringing you:

✨ Seamless, easy booking at your fingertips
✨ Flexible membership options to suit your season
✨ A supportive space to move, strengthen & reset

Because at Flex & Flow, we believe fitness should add to your life — not take from it.

Whether you’re showing up for strength, slowing things down, or carving out a moment for yourself in a busy week… there’s now a way to do it that truly works for YOU.

This is your sign to start (or keep) showing up — in a way that feels good 🤍

👉 Head online now via our Bio, explore the new system, and find your flow.

We can’t wait to see you in the studio ✨

10/03/2026

Our studio schedule is looking GOOD 💫

From strength and conditioning to Pilates and hybrid sessions, we’ve created a timetable that supports movement for every body, every stage and every season of life.

And the best part…
In just 4 days we’ll be launching our brand new online booking system 🙌

This means:
• Easier class bookings
• Simple membership management
• In-studio retail purchases to support your recovery
• A smoother experience for everyone

I have been testing various platforms over the past couple of months to ensure your experience with us is the absolute best and have finally found the perfect one 👏🏼

This is YOUR movement. Your schedule. Made easier.

08/03/2026

And last but certainly not least for our meet the team.. we’ve got coach Hayden hitting the grid!

💪🏼 Tell us about your career background:
H: Started running group training classes 5 years ago, owned a gym in that time running a mix of functional fitness classes, lifting classes and hyrox based training.

🎵 A member walks in early to Flex & flow.. what’s playing on the speaker?
H: You’d be in for a surprise, It could be anything I have a very broad range of music.

☕️ Sue turns up with the coffee car.. what’s your order?
H: Trim flat white

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?
H: Fully hyrox based at the moment, splits into 50-70km of running, 3 weights sessions and 6x hyrox based sessions.

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?
H: Hang with the family, training and watch Motorsport.

You can catch Hayden on Tuesday mornings at the studio for his V popular weekly sessions!

Address

Invercargill
9812

Website

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

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Our Story.

Hi, I'm Jayde - a Registered Nutritionist based in the deep South of NZ.

I am extremely passionate about providing Holistic but realistic Nutrition solutions to help you live your healthiest, happiest life.

I'm on a mission, to take the confusion out of Nutrition and strip it back to basics to keep food at its simplest and healthiest best. No idealism of 'perfection', no counting points or restrictions, just honest, professional advice without the Nutri-bullocks.

Achieving optimal health encompasses addressing every area that affects our wellbeing. Nutrition is the cornerstone of my treatment in clinic but it will not suffice as a stand-alone approach if we do not address the other factors that influence our health or disease state. This means diving into some areas of your health you may not have thought about before; looking at your sleep, stress, emotions and physical activity level as well. All areas of our health are inter-dependant on one another and effective treatment truly relies on investigating your entire health picture.