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

Our 6am Pilates crew this morning absolutely nailing the ‘Banded baddies’ session with ease 🌶️..Ticking off their Bingo ...
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!

🐣 As Easter weekend approaches, we’re giving our valued coaches a chance to have some R & R over the long weekend to rec...
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 🍫

Hear me out here..There are SO many gyms, online coaches & fitness platforms over-promoting weight loss as the main obje...
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

IT’S HERE 🤍✨Our brand new online booking system + revamped membership options are officially LIVE — and this is a big on...
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 ✨

Our studio schedule is looking GOOD 💫From strength and conditioning to Pilates and hybrid sessions, we’ve created a time...
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.

And last but certainly not least for our meet the team.. we’ve got coach Hayden hitting the grid!💪🏼 Tell us about your c...
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!

Ok so meet the team intros were all fun and games until I had to jump on here and hype myself up.. but pride aside, let’...
03/03/2026

Ok so meet the team intros were all fun and games until I had to jump on here and hype myself up.. but pride aside, let’s give it a shot!

💪🏼 Tell us about your career background:
J: I have a background as a Clinical Nutritionist for the past 7+ years, and have been teaching Pilates for about 5 years now, also gaining my reformer qualifications about a year ago too! Wouldn’t change this career for the world 🌎

🎵 A member walks in early to Flex & flow.. what’s playing on the speaker?
J: Any sort of country jams or Fleetwood Mac, if you’re lucky you might walk into a live concert with me singing away 😂

☕️ Sue turns up with the coffee car.. what’s your order?
J: Almond latte, always!

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?
J: Usually stay pretty active teaching Mat Pilates multiple times a week, combined with a strength class with Brooke & ideally a reformer session at home when I can!

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?
J: Usually making 101 snacks for our wee rat-bags at home however when I’m not on snack duty.. Love me a good wine & cheese with our family and friends, watching a good series with my better half or baking up some healthy treats.

You can catch me teaching the on the Mat, Tuesday nights, Thursday morning and some daytimes sprinkled across the week 🫶🏻

Some epic prizes in here in the AgriFocus Ltd Online auction, including a concession card from us up for Grabs! Click on...
03/03/2026

Some epic prizes in here in the AgriFocus Ltd Online auction, including a concession card from us up for Grabs!

Click on their post to see more info & comment your bid on each item to place your online bid, all for an epic cause 🙌🏼

Next up for our Meet the team is the wonderfully talented, Tayla!💪🏼 Tell us about your career background: T: I became a ...
01/03/2026

Next up for our Meet the team is the wonderfully talented, Tayla!

💪🏼 Tell us about your career background:
T: I became a reformer and mat Pilates instructor in 2023 after having my daughter. Wanted to get out of my office job & help people move their body and be the best version of themselves.

🎵 A member walks in early to Flex & flow.. what’s playing on the speaker?
T: Gotta love me some Florence + the Machine (say my name remix).

☕️ Sue turns up with the coffee car.. what’s your order?
T: Caramel latte, almond milk pls

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?
T: Catch me demonstrating 3x mat classes a week & about 2x heavy gym sessions and farm paddock walks when I can fit it in.

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?
T: Pottering around our lil farm, gardening, making homemade sourdough, hanging with my fam + 8 fur babies (6 pet sheep/lambs, 1 cat & 1 big fluffy dog).

You can catch Tayla teaching the most epic Pilates flows with us each Wednesday night 🫶🏻

We’re back into it with our ‘Meet the team’ and we’ve got Coach Cormack hitting the decks up next..💪🏼 Tell us about your...
28/02/2026

We’re back into it with our ‘Meet the team’ and we’ve got Coach Cormack hitting the decks up next..

💪🏼 Tell us about your career background:
S: PE teacher at SBHS. Long time battler in the gym on my own, fitness classes in my uni days.

🎵 A member walks in early to Flex & flow.. what’s playing on the speaker?
S: Where is my husband

☕️ Sue turns up with the coffee car.. what’s your order?
S: Caramel latte

🏋🏻‍♀️ You’re planning your weekly workouts.. What’s your workout split?
S: A range of full body resistance throughout the week with some HIIT in there to blow the doors off.

💆🏻‍♀️ You finally get a minute to yourself.. what’s your favorite thing to do outside of work?
S: Camping, TAB, mowing lawns, fathering.

You can catch Steve on Thursday nights for our Ignite (HIIT) class each week! A class to equally attend for his banter and the workout at hand 🙌🏼

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Invercargill
9812

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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.