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: 7-Week Progressive Training + Evening Yoga
We’re launching two new 7-week progressive classes built on evidence, repetition, and intelligent progression, as well as evening yoga sessions to regulate and reconnect. Continue live with us this May 4th, or begin anytime, everything is recorded so you can move at your own pace.
Evening Yoga
With Julia
Looking for some down regulation and the ability to slowly reconnect with your body and release tension? This class is for you! An added bonus that it’s the best sleep prep there ever was.
HIIT(s) Different
With Nat
As we age our bodies start asking for something different. This 7 week progressive class (weeks 10-16) follows research on optimal exercise for hormonal transitions.
Lift Me Up
With Nat
As we age our bodies start asking for something different. This 7 week progressive class (weeks 10-16) follows research on optimal exercise for hormonal transitions.
For just $20 a month you get access to:
- 79 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
- 9 x HIIT(s) Different 9 Week Progressive Program (weeks 1-9)
- 9 x Strengthen 9 Week Progressive Program (weeks 1-9)
- NEW! Lift Me Up Start/Return to Weights 7 Week Progressive Program (weeks 1-7)
- NEW! HIIT(s) Different 7 Week Progressive Program (weeks 10-16)
- NEW! Live Evening Yoga Classes
- 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
- 12 information sessions on all the exercise and parenting topics you want covered (plus new sessions each month!)
- 17 x Reconnection Sessions with B - to dive into those deep conversations and healing so many of us are craving, recommencing in August
- 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.
Equipment & Setup
If you’d like to see what we sometimes use in class - and what’s completely optional - you can explore simple equipment options and at-home alternatives 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.
