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!

Flow Mama

For mamas navigating the journey back to strength post baby

Fix & Flex

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

Inversions & Play

An entire class dedicated to the fun stuff!


Our yoga sessions are moderately paced and mindfulness inspired.

Are you In?

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

Acro Pilates

Put down your phone and pick up your friends! Learn the basics of acro as well as some doubles/partner acro moves. A strong focus is placed on core and lower abdominal strength while building on stability and balance. This is great for individuals who are comfortable with inverting (going upside down) and working with other people.
This class is absolutely for all body types and strengths!

Studio Sessions

Want to train with us in our Campbell 5 studio? Check out our studio schedule.

On Demand Sessions

Sign up to our online membership to access our growing library of on demand sessions.

Studio membership

Studio membership

Join us in our studio from $26 per week

Online membership

Online membership

Unlimited access to our on demand sessions from just $6 per week


At home or in studio, the experience at Flow and Co is unparalleled.​ Explore our membership plans.


Flow and Co Online is a convenient and cost effective way to experience Flow and Co from home!

Our online membership gives you access to our online library of on demand sessions, tutorials and programs for $6 per week.

Our library includes a growing library of over 40 on demand sessions and tutorials on:

  • Prehab, rehab & flexibility
  • Strength & conditioning
  • Pilates
  • Pole & Pole conditioning
  • Base work & floorwork
  • Yoga
  • Inversion tutorials (headstands, handstands, forearm stand)


Our Studio membership classes work on a week to week basis and you can book your classes up to 8 weeks in advance. Your classes can be used between both the gym and studio and you can book whichever classes you like each week.
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
  • Play
  • Flexibility & prehab
  • Yoga
  • Postpartum
About Us

How we train

This isn’t a regular gym - 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.

Want to know more?