FLOW Mersea, West Mersea (2025)

17/11/2025

🚨 MEN’S DAY SOCIAL — SATURDAY 22ND NOVEMBER 🚨
Free Event • All Men Welcome • Donations to Movember

We’re hosting a FREE community event for men of all ages, fitness levels and backgrounds — Flow members AND non-members. With International Men’s Day approaching, we wanted to run a day dedicated to movement, mental health, support and proper connection.

Here’s what’s happening:

🔥 Beachfront wood-fired sauna experience
🏊‍♂️ Cold dips (optional — come for the atmosphere!)
☕ Hot coffee afterwards
🏋️ Team workouts for all abilities
🧘 Mobility, meditation & mindfulness
🗣️ Men’s health discussions
🤝 Community, connection & support

Bring your mates, brothers, dads, sons, colleagues — everyone is welcome.
This day is about helping men move, de-stress, talk, look after their mental health and just feel part of something meaningful. No pressure. No expectations. Just good people, good energy, and a powerful cause.

💙 Completely FREE event.
If you want to support, we’ll be taking optional donations for Movember, raising awareness around men’s mental health, su***de prevention, prostate cancer and testicular cancer.
🔗 https://uk.movember.com/

📅 Saturday 22nd November
📍 Flow Performance & Wellness HQ + Mersea Beach
🎟️ Book your free spot via TeamUp

Max 15 Spaces available!

(Booking link in bio / comments)

Let’s make this an unforgettable day for the men of our community. 💙🔥

15/11/2025

It’s not about perfection — it’s about showing up, moving well, and feeling alive.
At FLOW, everyone, every ability, every age and every story belongs.
Because movement is medicine — for the body, the mind, and the soul. 💚

10/11/2025

❤️Member Spotlight - The wonderful Jackie...and her incredible journey 👇

"This is me 15 years ago, 40 and enjoying life; little did I know that 4 years later my world would be turned upside down. In 2014 my husband was diagnosed with stage 4 bowel cancer and sadly, after a long battle, passed away in 2016.

With a 13 year old at home I began to think about my health and what I could do to keep myself fit and well so that my 13 year old wasn't going to lose mum as well as dad!

That's when one of Tom's calls for people to join him on an 8 week journey popped up on Facebook. I wasn't particuarly into exercise in any way at this point, but taking a leap of faith and answering that advert was one of the single best things I have ever done!

Here I am now, 7 years ok, fitter and stronger than I have ever been; going to the gym most days and thoroughly enjoying it. I have met many wonderful people and made some great friends. So if you are thinkign of embarking on a journey to get yourself fitter, stronger and healthier, do it! I promise you will not regret it!

❤️ ~ Jackie Clarke (FLOW Member of 7 years)

10/11/2025

You are stronger than you know.
Capable of anything you set your mind to.
Don't wait for the right time to start.
Because the time is always...
~ Now.

We got this!

06/11/2025

Strong looks different on everyone.
For some, it’s a PB on the barbell.
For others, it’s walking through the gym doors after a tough week.
Both count. Both matter.
We got this. 💪

03/11/2025

𝗦𝗲𝘁 𝘆𝗼𝘂𝗿 𝗰𝗲𝗶𝗹𝗶𝗻𝗴 𝗔𝗡𝗗 𝘆𝗼𝘂𝗿 𝗳𝗹𝗼𝗼𝗿.

Because life doesn’t slow down — and you can’t keep starting over every time it gets hectic.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘁𝗵𝗶𝘀 𝗺𝗲𝗮𝗻𝘀:

👉 On a good day, you might squeeze in a full workout.
You feel great, you’ve got energy, the schedule aligns. You train, stretch, and refuel properly. It’s a win.

But what about the other countless days a year that it can't all go right?

👉 On those days, your “floor” kicks in.
3 to 5 minute timer... a few sets of push-ups, squats, a plank.
You mix a scoop of protein, grab an apple, and move on with your day.

It’s not about being perfect.
It’s about keeping the promise to yourself.

Because that’s how real momentum is built.

Not from extremes — but from showing up, even just a little, even when you don’t feel like it.

Set your ceiling so you can grow.
𝗦𝗲𝘁 𝘆𝗼𝘂𝗿 𝗳𝗹𝗼𝗼𝗿 𝘀𝗼 𝘆𝗼𝘂 𝗻𝗲𝘃𝗲𝗿 𝘀𝘁𝗼𝗽.

30/10/2025

Sneak peak of our Flex & Flow, when two teams collide to build a stronger community of children 💪🏻🖤❤️ Island Dance Academy x Flow Mersea

25/10/2025

💥 Youth Flex & Flow Workshop — Final Spaces!
We’re absolutely blown away by the response to our upcoming Youth Flex & Flow Workshop with Island Dance Academy and Flow Performance & Wellness! 🙌

Over 20 amazing young people have already registered their interest, and we’ve got just a few spaces left before we close registration.

This workshop is all about helping kids and teens (ages 6–18) feel confident, strong, and excited about exercise — in a fun, supportive environment that celebrates effort, not ego.

🗓 When: Wednesday 29th October

🕐 Time: 1:30PM – 3:30PM

📍 Where: Flow Performance & Wellness, Mersea Island

👥 Ages: 6–18 years

💰 Book here for £10:

👉 https://goteamup.com/p/8505989-island-dance-academy/memberships/252422/

💃 What’s Included

Dance-inspired conditioning & flexibility with Caroline Hastings

Strength & movement foundations with Thomas Bonds

Coaching that builds confidence, coordination & body awareness

A welcoming, non-judgmental space where every child can thrive

This is the perfect chance to introduce young people to the world of movement, strength, and fitness — while keeping things fun, educational, and inspiring.

Grab your space today — don’t miss this one!

❤️ Caroline & Thomas
Island Dance Academy × Flow Performance & Wellness

24/10/2025

🏋️‍♀️Lifting isn’t just moving weight. It’s unlocking your body’s full potential.

That’s what our members discovered in our Lifting Foundations Workshop a couple of weeks back —a hands-on experience designed to build real confidence under the bar.
🔥 Attention to detail
👊 Strength + stability gains
🧠 Insider coaching from national-level lifter Coach Jose and Coach Thomas
☕️ Plus community vibes (and a few cheeky jokes)

The feedback?
Epic ⭐⭐⭐⭐⭐

This is what it really looks like to train with purpose, learn intentionally, and build habits that last a lifetime.

📹 Swipe to see the workshop in action—and stay tuned for the next one.

❤️

22/10/2025

"I know that I whinge and grumble but, I can honestly say that Flow is the best thing I have done in many many years.

I am NOT a gym person, it is not a natural environment for me, but Flow is so different. I don't feel conscious or stupid when I do something wrong, every single achievement, no matter how small, is celebrated, all feedback is positive and the Coaches are all so supportive.

It feels like personal training, but strangely, in a group environment.

There really isn't anything else like it, the other people you train with support you and you in turn support them.

BRILLIANT ! 👏

~ Heather Collard (Member Since Nov 2024)

Reviews like this, people like this ❤️❤️❤️
What an incredible community we have. Thanks so much Heather!!

22/10/2025

📅 Today — Wednesday 22nd October, 2:00 pm� 📍 Mersea Community Support Hall, Melrose Road, West Mersea�

Join me for a free community talk on Parkinson’s, exercise & staying strong 💪

I’ll be sharing how strength training and cardiovascular fitness can improve movement, balance, and brain health — and how small, consistent effort can make a big difference for people living with Parkinson’s.

At Flow Performance & Wellness, we run weekly small-group sessions designed to help our Parkinson’s community move better, feel stronger, and stay independent for longer.

If you or someone you know is living with Parkinson’s — or simply want to learn more about how movement supports healthy aging — come along and say hello!

Let’s keep our community strong, active, and connected 💚

20/10/2025

🌟 𝐖𝐨𝐫𝐤𝐬𝐡𝐨𝐩 𝐀𝐧𝐧𝐨𝐮𝐧𝐜𝐞𝐦𝐞𝐧𝐭: Strength & Dance Unite on Mersea Island!
Flow Performance & Wellness is teaming up with to bring you a brand-new collaborative 𝗬𝗼𝘂𝘁𝗵 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝗪𝗼𝗿𝗸𝘀𝗵𝗼𝗽 — designed to inspire and empower young people to move, train, and thrive.

This 2-hour workshop introduces the foundations of strength training in a fun, inclusive and confidence-building environment.
Together, we’ll help the next generation understand how their bodies move, how to train safely, and how exercise can be something to look forward to — not fear.

💪 𝑾𝒉𝒂𝒕 𝒕𝒐 𝑬𝒙𝒑𝒆𝒄𝒕
This isn’t just a workout — it’s an experience.
Dance-Inspired Conditioning & Stretch Session led by Caroline Hastings of Island Dance Academy

Strength Foundations Workshop led by Thomas Bonds of Flow Performance & Wellness
→ Learn key movement skills, bodyweight training, and an introduction to resistance work
→ Build coordination, strength, and body awareness
→ Discover how to move safely and confidently in a gym environment

This workshop is perfect for EVERYONE - dancers, young athletes, or any child or early teen wanting to take their first steps into fitness.

🌱 𝑾𝒉𝒚 𝑾𝒆’𝒓𝒆 𝑫𝒐𝒊𝒏𝒈 𝑻𝒉𝒊𝒔
We want to help young people:
✅Feel comfortable and confident in gym environments
✅ Develop a healthy, lifelong relationship with exercise
✅ Learn how their bodies move and how to train safely
✅ Experience a non-judgmental, ego-free space that celebrates effort, not comparison

This is the springboard to a stronger, more active future — and an introduction to our upcoming youth programs and courses.

📣 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝗦𝗽𝗮𝗰𝗲𝘀 𝗔𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲
Spaces will be released later this week, and they will go fast!
💬 Register your interest now to be the first to receive booking access when they open.
👉 https://flowmersea.com/flexflow
Ages 6-16 years old!

⚡ 𝙃𝙚𝙡𝙥 𝙐𝙨 𝙎𝙥𝙧𝙚𝙖𝙙 𝙩𝙝𝙚 𝙒𝙤𝙧𝙙
Know a youngster who’d love this?
Tag their parents — and help us build a stronger, healthier, more confident generation here on Mersea Island together

FLOW Mersea

17/11/2025

15/11/2025

10/11/2025

10/11/2025

06/11/2025

03/11/2025

30/10/2025

25/10/2025

24/10/2025

22/10/2025

22/10/2025

20/10/2025

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