Image by Stephanie Greene
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Fit & Flow runs indoor and outdoor  yoga & fitness classes located on the beautiful northern beaches of Sydney.

Fit & Flow focuses on a yin and yang approach to health and fitness. We have our fiery, strong and fast paced fitness classes to help build strength, tone up and release unwanted body fat accompanied with our vinyasa and slow flow yoga classes to help calm the mind, release tension and increase flexibilty in the body.

Fit & Flow's timetable includes HIIT + Strength classes, Vinyasa and slow flow yoga classes, Mums + Bubs,  prental yoga (indoors) and host monthly events + workshops from meditation & breathwork, sound healing, nutrition and wellness.


Fit & Flow has now partnered up with Meaghan Ansell from Holding The Space Births to create the Birth Mama Yoga Progra, a birth empowerment and prenatal yoga program. Online program now available and in person program coming soon.

Join Now

My name is Laural Furze, I'm a personal trainer, Yoga Teacher, Nutrition Coach and the founder of FIT & FLOW.

I'm excited and honored to be a part of this community. Bringing women together to safely guide you through effective styles of training to get you fit and healthy, but also to create a healthier relationship with your body and mind with your weekly health & fitness routine.

FIT & FLOW is designed for all fitness levels. Whether you're brand new to working out or highly experienced my classes are for you.

Our community is a kind, fun and welcoming environment that I know you will love to be a part of.

Please reach out with any questions!

I look forward to meeting you soon.

Laural x 




Designed to build strength, tone up and burn body fat.

Using weights, resistance bands and bodyweight exercises.

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Vinyasa style classes designed to release and relax the mind  while creating strength and flexibility in the body.


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6 week Prental Yoga + Birth prep course

Laural has teamed up with Doula Meaghan Ansell from Holding The Space Births to bring you a 6 week Prenatal yoga and birth prep course.



Take the ultimate self care journey with this sound healing night filled with breathwork, meditation and  movement all intentionally guided with sound bowls, vocals and ambient music.


Image by Steve Halama


Start the day with a yoga session on the sand as the sun comes up. Only during the summer months