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Commit to 12 Weeks: Build Foundations, Get Results.
Trusted by over 250 Mersea & Colchester Residents ★★★★★
What Is The 90 Day Programme?
Our most comprehensive training, nutrition and wellness programme that's been purpose built to spring board your results, build lasting habits and teach you science backed strategies for unstoppable progress.
It's simple really. Show up. Train hard. Work with your coach.
Take consistent action and change your life for the better.
In 90 Days you will feel the difference, guaranteed.
Our most comprehensive training, nutrition and wellness programme that's been purpose built to spring board your results, build lasting habits and teach you science backed strategies for unstoppable progress.
It's simple really. Show up. Train hard. Work with your coach.
Take consistent action and change your life for the better.
In 90 Days you will feel the difference, guaranteed.
Do You:
Do You:
✅Want to get in the best shape of your life.
✅Want to have more energy to pour into your life.
✅Live or work near Mersea Island and can train at our private facility 3+ times a week.
✅Feel frustrated at your lack of progress and ready to commit to action with our support.
✅Don't get on with normal gyms, want an environment your comfortable in.
✅Want to follow a tailored program that's actually science backed.
If your answer is — YES, then this is for you.
Your Commitment:
✅ Attend a minimum of 3 sessions per week (198% improvement over ‘I’ll start Monday’).
✅ Track your progress inside the Flow Progress Tracking Area.
✅ Intentionally improve your health via our 4 pilar system (Strength, Lifestyle, Nutrition, Sleep).
✅ Stay accountable—check in with your coach and take action.
At the end of 90 days, you won’t just be stronger. You’ll be a completely upgraded version of yourself.
Why We Made This Programme?
With a staggering 90-95% of fitness and diet programmes failing, we knew something had to change. Traditional approaches simply weren't working – leaving people frustrated, demotivated, and stuck in a cycle of short-term attempts and long-term disappointment.
Our 90-day programme was born from a simple yet powerful insight: sustainable change takes time, support, and a scientifically-backed approach. We're not just another gym promising quick fixes. We're a solution designed to break the cycle of failure by understanding the psychology of habit formation.
Research shows it takes approximately 90 days to truly embed a new habit into your lifestyle. That's why we've built a programme that goes beyond workouts – we're changing lives. We provide the guidance, support, and proven strategies to help you become the healthiest version of yourself, addressing the key reasons why most programmes crash and burn.
Our difference? We're committed to your long-term success, not just short-term results. We tackle the root causes of fitness programme failures: lack of personalization, insufficient support, unrealistic expectations, and disconnected goal-setting.
What's Included?
🔥 Guided Training Program – Expert coaching tailored to your level.
📊 Performance Tracking – See results in real time, track metrics that matter to you.
🏆 Realistic Nutrition Approach – Never miss social events or follow a weird "diet" ever again.
📣 Accountability & Support – Weekly check-ins and community a community that feels like family
🏋️ Exclusive Access – A private, fully-equipped facility that's always coach led.
💡 BONUS: Those who complete the challenge will have the chance to stick around as a full time member and reserve up to a year of membership.
Transform Today
Transform Today
WHAT YOU CAN EXECT FROM THE 90 DAYS...
WHAT YOU CAN EXECT FROM THE 90 DAYS...
✔ Personal Training Sessions
Three or more sessions a week with our expert coaches, so you're guided through the program and get life changing results.
✔ Flexible nutrition system
Never miss social events or follow a weird "diet" ever again.
✔ A dedicated team of coaches
Be held accountable and get all the support you need to achieve your dream body and health.
✔ A private training facility
NOT AN OPEN GYM - A private, Fully-equipped facility with top of the range equipment - no queuing for kit or wasting time on machines that aren't right for you.
✔ Goal specific training
Follow a proven program that matches your goal of losing fat or building strength and muscle.
✔ Progress tracking body scans
See exactly how much progress you've made in each area of your body. The data doesn't lie and we can't wait to show you what can be achieved.
✔ A people first approach
We help you achieve your goals, improve your wellness and feel your best, judgement free in a community that feels like family.
and the best bit, we
GUARANTEE YOUR RESULTS
If you follow the program and don't get results then we'll happily give you double your money back.
Now, if you were to buy all of these things separately from a one-on-one personal trainer the total investment could be well over £750.
But we're not going to charge anything close to that...
In fact, the New Client Offer for this 90 Day Transformation Programme is just £349 £297 or Monthly Installments of £97
That works out at about £24 per week, which is 20% less than the average UK personal trainer charges for a single session.
For that you get everything mentioned on the page above plus GUARANTEED RESULTS.
If you follow the program and don't get results then we'll happily give you double your money back.
READY TO GET STARTED?
READY TO GET STARTED?
If you want to secure your place and transform your body and health then click the button below.
Don't miss out – secure your place today
After you register a member of our team will be in touch within 24 hours.
What if we don't get you the results?
WE WILL GIVE YOU DOUBLE YOUR MONEY BACK
WE WILL GIVE YOU DOUBLE YOUR MONEY BACK
We're so confident in the effectiveness of this program that we're able to promise...
GUARANTEED RESULTS OR DOUBLE YOUR MONEY BACK.
If you stick to the program and don't get results, we'll double the money you invested and transfer it into your bank account to say sorry for wasting your time.
You literally have nothing to lose.
GUARANTEED RESULTS OR DOUBLE YOUR MONEY BACK.
If you stick to the program and don't get results, we'll double the money you invested and transfer it into your bank account to say sorry for wasting your time.
You literally have nothing to lose.
Don't miss out - Secure Your Place Today
WHAT OUR MEMBERS ARE SAYING...
ANSWERS TO THE COMMON QUESTIONS
ANSWERS TO THE COMMON QUESTIONS
WHERE IS FLOW?
WHERE IS FLOW?
We're based on Kingsland Road in West Mersea, Colchester. Our car parks and main facilities are located just behind the St Helena Hospice building. see here.
WHEN ARE THE SESSIONS?
WHEN ARE THE SESSIONS?
We have sessions available every weekday morning (between 6-11am) and evening (4-8.15pm) plus Saturday mornings (8-11am). You can come to whichever sessions suit you best.
WHEN DOES IT START?
WHEN DOES IT START?
Once you've completed payment and attended an intro session you can start right away.
DO I NEED TO BE FIT ALREADY?
DO I NEED TO BE FIT ALREADY?
No – we'll make sure you're working at a pace that matches your experience and fitness level.
WHAT HAPPENS AFTER THE CHALLENGE?
WHAT HAPPENS AFTER THE CHALLENGE?
It's your choice – you can become a full member or if you decide we're not for you, we can part ways with no hard feelings.
Don't miss out - Secure Your Place Today
STILL ON THE FENCE?
STILL ON THE FENCE?
Steve wanted more structure and less time wasting from his fitness and now in just 45 minutes he can acheive more than he used to in hours!
Beth was in a tough place before joining Flow and really wanted to feel supported and build her confidence up with the guidance from our coaches.
Jayne has transformed her body and dramatically improved her strength... So much so, even her son's and the kids she teaches at school are impressed!
After recently retiring Colin really wanted to get into the gym and take his fitness and health more seriously. After going from gym to gym over the years, getting injured, bored and uncontent with his progress, Colin decided to give Flow a try.