Holistic health Studios in Canberra

Our philosophy at Flow and Co is all about an intelligent, sustainable and holistic approach to health and movement. We move away from the traditional movement culture and offer a safe and knowledgeable space for women and gender diverse humans to gain strength, confidence and become experts in their own bodies. We place as much importance on mindset, stress management and sleep as we do on your physical training, we teach you how to train around your cycle and individual biomechanics to work with (and celebrate!) your physiology rather than against it.

We look forward to seeing you in the studio,

Cara and the Flow and Co team

With two studios in Campbell and Woden, find the right membership for you

Studio membership

Studio membership

join us in either studio from $22.22 per week


The experience at Flow and Co is unparalleled.​ Explore our membership plans.

About Us

What do we do?

At Flow and Co, we offer a range of movement types to suit everyone. Click to learn more.
  • Strength & Conditioning
  • Pole Dance & Aerials
  • Pilates
  • Inversions & Play
  • Flexibility & prehab
  • Yoga
  • Postpartum Wellness
  • Sound Baths & Womxns Circles
About Us

How we train

This isn’t your regular, cookie cutter movement studio - You won’t come to us to aimlessly sweat for an hour and go home sore for three days. I won’t yell at you to “push harder and make your fat cry” you won’t “shred for summer” or count your steps.

What will we do?
We will chat about what you want, what you really want for yourself and your health. We will make a plan, one that suits you mentally and physically for the long term. We will begin to undo a lifetime of conditioning surrounding body shaming and diet culture, we will unravel triggers and emotional anchors linked to your health and self worth. We will rewire to enjoy exercise and celebrate your body rather then condemn it and punish it with guilt fuelled training.
It might not be for you and that’s cool - it doesn’t have to be! Get in touch if it sounds like your vibe.
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Explore our sessions

Strength & Co

Our Signature group training session

Pole dance & fitness

Join our boutique pole studio to celebrate your individual strength and style.


Small movements make the big movements possible!

Myofascial Release

Designed to focus on improved flexibility, joint mobility and prehab.

Acro, Inversions & Play

An entire class dedicated to getting upside down! All of the tools and knowledge for confident handstands, headstands and balances.


Our yoga sessions are moderately paced and mindfulness inspired.

Hoop & Play

Learn hoop (lyra) tricks and transitions in a fun and knowledgeable environment

Are you In?

We can’t wait to meet you and be a part of your life long health journey