The Flow Online
Expert Led, Community Powered
The Flow Online is our live and on-demand movement space, combining exercise and education to support strength, mobility, and confidence in your body, wherever you’re at in life.
Join us live or move in your own time with a growing on-demand library, all led by our expert team and designed to give you that in-person feeling, without the pressure of needing to keep up.
This is a space where structure meets flexibility: intelligent programming, progressive classes, and the freedom to choose what your body needs on any given day.
Our Current Focus: 9-Week Progressive Training
We’re launching three new 9-week progressive classes built on evidence, repetition, and intelligent progression. Start live with us this February 2nd, or begin anytime, everything is recorded so you can move at your own pace.
HIIT(s) Different
With Julia
As we age our bodies start asking for
something different. This class follows research on optimal exercise for
hormonal transitions.
Bookended with breathwork + 30 sec intervals
C+F Strengthen
With B
Already have a foundational level of core + pelvic floor connection and ready for the next step?
In this class we will take a set amount of moves and progress them each week to get strong!
Function + Mobility
With Nat
Have areas that always feel tight no matter how much stretching you
do? Hit a plateau with your strength training? Spend most of your doing
sitting or doing repetitive tasks?
This class is for you!
For just $20 a month you get access to:
- 70 x Power & Sweat (new class added each week)
- 37 x Back to Cardio
- 28 x Lift Me Up
- 41 x Core & Floor Strengthen
- 82 x Yoga
- 70 x Pilates
- 48 x Core & Floor Connection
- 66 x Core & Floor Lengthen
- 42 x Breathwork
- NEW! Core & Floor Strengthen 9 week progressive program
- NEW! HIIT(s) Different 9 week progressive program
- NEW! Function + Mobility 9 week progressive programn
- An 8 week Shifting from RAGE to healthy expression of anger theory and exercise course
- A 3 week meditation series - 5, 7 and 10 min meditations
- A 2 week x 5 minute sessions to get you moving slowly
- 10 information sessions on all the exercise and parenting topics you want covered (plus new sessions each month!)
- Reconnection Sessions with B - to dive into those deep conversations and healing so many of us are craving
- An epic support group + like minded community
Want Class Details?
If you’d like a deeper look at what’s included in each class — the focus, structure, and progression — you can explore the full class breakdowns here.
live workouts & recordings
*we may hold some bias ;-)
Meet the Team
Meet the team behind our live online classes—dedicated to bringing you affordable, accessible sessions each week, supporting you at any level, wherever you are, with real-time guidance, movement modifications, and a welcoming space to connect with your body in a way that feels good for you.
