Flex & Flow

03/02/2026

💫 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 💛

26/01/2026

Imagine a space where QUALITY over quantity was celebrated for your workouts..

Where sustainability & strength was celebrated over ‘shredded-ness’.

Perhaps it’s time to stop looking at your fitness as a sprint (8 week all or nothing challenges, thrashing your body from a place of self loathe) and looked at it as a marathon (showing up at a sustainable rate for months & years) and feeling strong & capable from the inside-out.

Trust me, if you can find a workout routine that’s sustainable, one that you enjoy & with educated programming; your results will speak for themselves!

So let’s do it different. Forget the noise around you. Follow along with our new studio as we make a positive change in this space, one workout at a time. 💫

23/01/2026

Move together, Grow Stronger 💪🏼

22/01/2026

Are you ready to Flex your strength & find your flow?

A New Era is loading..

Comment ‘WAITLIST’ to get priority access, when our new memberships open up very soon 👀

22/12/2025

… Christmas came early 🎁

We’re so excited to finally announce, we are the proud new owners of Fit4u, Invercargill!

🫶🏻 Renee and Dion have created the most incredible legacy & community driven studio, we feel so grateful to be taking the reins & taking things to the next level in 2026.

We can’t wait to show you what’s ahead, be sure to follow along to see what’s in store 👀

13/10/2025

🫶🏻Little Legends Pilates helps mums rebuild their foundation — to feel stronger, more confident, and more connected than ever.

Join our Mat Pilates for Mums & Minis — where movement meets motherhood 💛

These classes are designed to help you rebuild strength, regain confidence, and enjoy quality time with your little legend.

💪🏼It’s your moment to move, stretch, and smile — all while your mini legend explores beside you. Whether you’re wee one is an infant, toddler or preschooler, or if you would just like to come on your own for some YOU time, all levels of legends are welcome in our classes.

🙋🏻‍♀️Sessions are run by Jayde Wood; fellow Mum of Mini legends & Pilates Instructor.

📆6 Week block beginning Friday 31st October
⏰ 9.30am -10.15am
📍5 John Street, Winton (Senior Citizens Centre)

Join via link in Bio or pop me a message with any questions!

05/10/2025

🚀 Pilates, but make it POWERFUL 🚀

Our upcoming Pilates block is ready to LAUNCH in just 3 x days with only 3 x spots remaining! It’s all about building strength, stamina, and confidence whilst having loads of fun along the way.

💥 Dynamic sessions to fire up your core
💥 Sweat, strength & seriously good vibes
💥 Small group = big results

📅 Starts 9th October (This Thursday)
📍 Myross Bush School hall
⚡️ Just 3 x spots left, will one of them be yours?!

Let’s get strong, let’s get moving, let’s make it the BEST block yet! Who’s in? 🙌🏼

Book via link in Bio or drop me a DM 📧
(5 x concession card pass now available too!)

19/09/2025

Still on the fence about our Mat Pilates classes?

Here’s some feedback from some of our tried & tested regulars that work it on the Mat with me each week!

Not going to lie, I thought someone was cutting onions when I started reading these 🧅🥹

Incredibly grateful to be able to build this sort of community! Turning up to teach each week is a pleasure, seeing this dedicated bunch 🫶🏻

Check out the link in our Bio, if you’re keen to join the goodness!

18/09/2025

The Doors are OPEN for Term 4 Mat Pilates enrollments 🔥

If you are after a place where you can come as you are, feel comfortable no matter your fitness level, enjoy a laugh and increase your fitness & strength.. you’ve found the right page!

Our Myross Bush Pilates classes are exactly that: one night a week where you get to put yourself first, fill up your own cup and leave feeling the best version of yourself.

I absolutely adore this crew, and cannot wait to see what fun, spice & all things nice we can bring for Term 4!

Spaces are strictly limited to ensure you can get the quality workout you deserve. If you’re keen to book - jump on the link in my bio. Or if you have any questions - pop me a message here 🫶🏻

03/07/2025

Prefer to exercise in your PJ’s? ⏰

My at home Pilates may be the ticket for you! Not everyone loves getting out & about in Winter.. that’s why I’ve combined the best of my Pilates Goods into a 30 minute session each Monday morning at 6am online.

All you have to do is roll out of bed and meet me on the (virtual) Mat, I’ll talk you through the rest.

Starting my week each Monday with my online Mat crew has honestly transformed my Mondays in the best possible way.

By ticking off a nourishing workout by 6.30am, whilst most the world snoozes their Winter alarm clocks, you will already feel 5+ steps ahead of the game for the week ahead, I promise you!

Want to see what all of the fun is about? Jump on my links in Bio to join or read more 💪🏼

30/06/2025

Motivation is what gets you started.. Discipline is what keeps you going! 💪🏼

The days are darker and the temperature’s colder.. but it is still equally just as important to keep your body moving + nourished over the Winter months, as it is towards the Summer months ❄️

Don’t let the colder weather dampen your dreams & desires to get to where you want to be with your fitness. Each step you take is one step closer to that future version of yourself that you want to be, so don’t just dream it - DO IT!

Enrolments for N.M Mat Pilates are open now for Term 3! Click below to see what’s on the cards 😎

https://the-nourished-mum.au4.cliniko.com/bookings

Spaces are strictly limited x

11/06/2025

If there's one thing you read on the internet today, let it be this

Is what you’re doing creating and reinforcing positive exercise and food relationships❓❓

🌟I’m seeing more and more “before and after” photos, where weight loss is the primary highlight but the sentences around these photos are focused around 'health'. Words like ‘health, energy, long-term maintenance, goal achieving, persistence, dedication, ultimate goal achieved, creating healthy habits”. Really lovely fluffy positive words that create a WOW feeling to those in the program but also those watching and wanting to do something to reduce their body weight for likely a huge number of reasons.

While we all know being in a healthy weight range is “optimal” for our overall health outcomes, how we get there, how we manage this weight long-term, and how we view the number on the scales is most important to overall success and longevity.

Firstly, it’s important to realise body mass does not show your ratios of muscle mass / fat mass within your body. So, while you can lose body mass on the scales- if you’re losing a huge amount are you actually starting to break down your muscle mass too? If you put on some body mass is this a seriously horrific thing? No not always- gaining muscle is fantastic and I would be celebrating this win! But the scales aren’t the tool to give you a measure of these ratios. So, what is the number really telling or giving you??

Habits such as weighing yourself daily are not healthy. This nearly always creates a lifetime psychological battle of a number determining how you feel about yourself every single day you get up. This isn’t just about holding yourself accountable, this will in fact determine how you play your day out and where your energy sits- is this energy consumption every single day of your life healthy?

Following an extremely restricted diet will never, ever work out for you. No one can manage this for life. Do you want to be in your 60s on holiday with your friends and drinking black coffee and eating half a boiled egg because you can’t manage your weight, because you have never learned about moderation or really listened or understood how your body best runs? Do you want to be skipping social occasions, entering your food into an app every day, viewing a piece of food as a number because you have been programmed to count to restrict or eliminate?

Yes, movement is great for our bodies! No arguments about that. Having a good number of steps under our belt each day ensures we aren’t sitting for prolonged periods, and we are moving our muscles. But your step count isn’t the only deciding factor of your overall health. Like all exercise, you will plateau over time if you keep doing the same thing day in, day out. How are you increasing your stimulus? How are you progressing your fitness? What will you do to manage your weight if you become injured or ill and can’t walk your minimum 10,000 or 15,000 steps each day?

Solely basing your “health” outcomes on cardio exercise is one of the most negligent decisions you can make. It has never, ever, been more noted how beneficial strength training is for your bone and muscle quality and mass. This will without a doubt determine your ability to live long and independently later in life. Not including strength training in your “health journey” means 1) your coach likely isn’t qualified 2) they are very narrowed minded and aren’t thinking big picture or long-term. They are solely focused on your scale number. Not how you will move or live over the latter stages of your life.

It absolutely breaks my heart when I met someone that feels that they have absolutely failed themselves, because they lost a huge amount of body weight over a short period, and then they have put it all or more back on. When in all reality they have been set up to fail from day dot. What they were asked to do isn’t realistic, it’s not maintainable, and it has created a highly restricted exercise and food environment which allows for no flexibility to work
in real life. Nor does it teach the client about moderation across these facets, or how to take control as they navigate life changes.

So, while the before and after photos really provide a visual standout, and the big number of kilograms loss is impressive, you need to stop and ask yourself.
1. Is this realistic?
2. Is this maintainable?
3. Am I doing exercise that is benefiting my stage and age and setting me up to future proof?
4. Will this plan help me create positive relationships with foods and allow me to live life not consumed by hourly food choices.

Food for thought as we start a new week.
Casey