FLOW Mersea

A Performance & Wellness Centre based on Mersea Island. A facility to inspire 360 wellbeing, within a community that feels like family.

03/09/2025

How hard should you actually train?
Hey Flow Team! Coach Alice here 💪 and today I wanted to give you a few key strategies for finding the right intensity with your strength training to squeeze out every last drop of progress safely!

The secret: Train in the "hard but manageable" zone (RPE 8-9). Hard enough to stimulate growth, smart enough to come back tomorrow.
Rest isn't weakness, it's strategy:

Big lifts need 2-3 minutes to replenish your energy systems
Accessories can get away with 60-90 seconds
Rushing rest = weaker sets = less gains

Your mantra: Enough load + smart effort + proper rest = consistent strength gains
Stop trying to be a hero every workout. Start being consistent with intelligent intensity.

The result? You'll lift stronger weights more often, stay injury-free, and actually enjoy your training.

Train smart. Get strong. 💪

What's your biggest challenge - pushing too hard or not hard enough? Let me know below! 👇

01/09/2025

3 things you need to know about Flow...

1 - ANYONE can get started here at Flow.
Being a complete beginner is completely normal. Every single week we have people join us who have NEVER been to a gym before, or haven't exercised in decades become their strongest, fittest selves in a matter of months.

2 - You'll be part of a community that supports each other, doesn't showboat and can't stand egos.
No intimidation. No judgment. Just real people supporting real progress. The person next to you might be a busy parent working on their energy to support their family, a key health worker or CEO of their own business - it doesn't matter, we're a community that feels like family.

3 - We don't believe in a one size fits all approach
Your body is unique. Your schedule is unique. Your goals are unique. Every member gets a personalized plan that fits their life, not a generic program that ignores reality. Age, ability or injuries are often things that hold people back from starting their fitness journey, but here at Flow we tailor things to you in a unique environment that supports your needs.

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Here's what we see every day:
People who've tried big box gyms, home workouts, expensive trainers - but nothing stuck.

Sound familiar?

The problem isn't you. The problem is systems that don't account for real life.

Real life needs:
✅ Flexible schedules that change weekly
✅ Coaches who know your name
✅ Programs that adapt to how you're feeling
✅ Community that shows up for each other

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We're ready when you are 💪 drop us a DM or check out what hundreds of our members have to say on our Google page.

27/08/2025

Constantly on the move but trying to eat well? 🚗✈️
Here's the truth: You don't need a perfect kitchen or hours of meal prep to stay on track. You just need a game plan.

Coach Josh here and today I wanted to share 5 key strategies have kept me consistent through countless work trips, long commutes, and chaotic days. No fancy superfoods or expensive supplements - just smart choices that work in real life.

The key? Having go-to options ready before hunger hits. When you're starving at a service station, you'll grab whatever's closest. But with a plan, you'll grab what serves your goals.

Remember: Consistency beats perfection every single time. One imperfect meal doesn't ruin your progress - giving up does.

What's your biggest challenge with eating well on busy days? Let me know below! 👇

Coach Josh 💪

16/08/2025

Made our own Coconut Cashew Butter this week and honestly, it's dangerous how good this stuff is 🤤

Just four simple ingredients and about 10 minutes in the food processor - way easier than I thought it would be.

The cashews give you healthy fats and protein, which makes this a decent option when you need something to tide you over between meals. Coconut flakes add that tropical twist that makes regular peanut butter seem a bit boring 🌀🌴🥜

Perfect on toast, with apple slices, or let's be real - straight off the spoon when no one's looking 👀 🥄

It's one of those homemade swaps that actually tastes better than the shop-bought versions. Just try not to eat the whole jar in one sitting like I nearly did!

15/08/2025

"If I could give more stars I would. I have been going to Flow (and the previous iterations of the gym) for 9 years. I am what you call a ‘raving fan’. If you want to get fit, have your work outs tailored to you, meet like minded gym-goers and be looked after by a supportive and knowledgeable team then join Flow. It’s also a bit like a social club of great people. And such a variety of people of ages, background and fitness. I highly recommend."

~ Katy Charlton Member Since April 2014!!! (Yes you read that right...11 years...maybe more!)

Reviews like this, people like this ❤️❤️❤️
What an incredible community we have. Thank you so much for the support Katie!

13/08/2025

Trying a new gym can sometimes seem a little daunting…

The equipment might look scary or a little different...

The people are all new…

You feel anxious about standing out as ‘the new person’…

You’re worried about being the un-fittest in the room?

We get it.
We get you…

And we understand exactly how you’re feeling - simply because we helped hundreds of other people overcome those same worries and concerns.

Wanna know what it’s like to start at Flow? 🤔

It all starts with your intro session.

Your intro session is all about giving you the very best start to your health and fitness journey with some 1 on 1 time with one of our expert coaches….

🙌 Our coaches are EXCITED to see you and eager to learn more about you, your goals and what’s important to you.

It’s our opportunity to work with you and ease you into how everything works and what to expect when first getting going at Flow...

Together we’ll discuss your goals and talk you through how you’re going to achieve them step by step….mapping our the journey and getting you excited about how we’re going to approach your targets.

We also discuss nutrition, your lifestyle and get's to know all areas of your health for a clearer picture of how we can help you.

Then, you get the full private tour of the facility, showing you through each bit of kit and training areas, so things feel a less daunting and a little more interesting!

Shortly after we’ll get you moving with some light exercises to experience the environment and see what it’s like to be coached at Flow…This is also a chance for our coaches to see how you move, assess things like posture, mobility and discuss any niggles or knocks you might be dealing with - All so our coaches have a full understanding of exactly what you’re body needs, meaning there’s no wasted time on exercises that aren’t going to help you achieve your goals.

Finally we get you booked into your first sessions at Flow together using our members app and take the time to fill you in on everything you can expect for your first official visit.

That’s the experience every new member gets here at Flow.

Helping you turn those worries and concerns about getting started, into feelings of excitement and confidence!

11/08/2025

Sometimes it’s hard to recognise just how far you have come!

The smaller steps soon become the bigger changes…⛰️

We see it here at FLOW all the time! 😀

Remember to celebrate your journey every step of the way! ❤️

So if you hit a bump in the road...

You can remember just how far you have come! 🙌

08/08/2025

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗙𝗟𝗢𝗪 𝘀𝘁𝗮𝗻𝗱 𝗳𝗼𝗿?

🟥 FOR LOVE OF WELLNESS 🟥

Here at FLOW we are all about big smiles, moving better, team spirit and reaching your goals...

Enjoying your health and fitness journey 360...

Thats the FLOW vibe 💪

06/08/2025

DO YOUR BEST
That's all we can do each day.

That doesn't mean we need to be perfect.
Or that you need to always be on top of your game.

It's a value that you hold yourself accountable to and one that can take you a very long way.

When you give things your all and try your best... it feels good.

It feels good because you know you didn't half-ass it.

And the best thing about trying 'your best' is that builds the kind of character that shows up, follows through and keeps moving towards where you want to go.

Doing your best might sometimes seem scary, it's not always comfortable, you're going to have to push sometimes when you don't feel like it.

But you know... once you've given it your all, it will have been worth it.

So let's smash this week and give it your ALL 💪

You got this!

Flow Team ❤️

04/08/2025

Each time you rock up to a workout here at FLOW you are provided with all sorts of kit to work with...

Kettlebells, dumbbells, barbells, squat rack, bands....🤸‍♀️

These are set out for our members based on their experience, strength and focus...

So everyone gets an epic workout.🙌

Be it experienced lifters, first timers, and those working around injuries...

Everyone leaves having had a workout!
💪💪

31/07/2025

We have had some epic wins here at FLOW this week for members….💪

Here at FLOW we celebrate it all, the little wins, the big wins and everything in between. ❤️

✅From hitting PB's (Personal Best) on big compound exercises like bench press and barbell squats..

✅To being able to burpee from the ground rather than a bench...

✅To trying out the barbell for the very first time...

✅To managing to get 3 sessions in this week...

✅To being able to bench press again after shoulder rehab...

AND SO MUCH MORE.✅✅✅

Regardless of your experience, age or goals….
We coach you where you are at, so you can get the best workout for YOU…

AND we celebrate every win as a community :D

30/07/2025

"Having trained for most of my life and attended many gyms and training sessions, this ranks as one of the best. It feels like i am have a personal training session each time I attend."

~ Steve Slade Member Since April 2023

Reviews like this, people like this 🙌💙
What an incredible community we have. Thanks for the support Steve!

Address

West Mersea

Telephone

+447798504779

Website

http://flowmersea.com/

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