What are the opening hours?

Tuesday 12pm - 5pm Thursday 12pm - 3pm Friday 8am - 12pm

TJ Flow & Co.

Helping like minded people step into their own energy, providing Pilates and wellness services

07/04/2026

✨Your body has been dropping hints… are you listening? 👀✨

Here are 5 signs it’s time to start Pilates: 🌼Stress takes over your mood  🌼Your posture starts to slouch  🌼Muscles are feeling stiff & tense 🌼You deal with frequent small injuries 🌼You want strength without the strain

Pilates can help you rebuild strength, improve posture, and move better every day 🤍

Your body isn’t working against you… it’s asking for a little boost of support 🫶🏻

Maybe this is your sign to start 💭

24/03/2026

✨Strong upper body, better posture, and a more confident you ✨

This Magic Circle Flow focuses on:
💪🏼Chest presses - to open & strengthen the chest
💪🏼Overhead arm sweeps - to improve mobility & shoulder alignment
💪🏼Overhead tricep extensions - to build strength & support posture

These exercise’s specifically help to pull your shoulders back, Open your chest, and support a stable posture 💫

Fun fact!
The magic circle was actually created by Joseph Pilates using a metal ring from a beer keg as a simple way to add resistance to his exercises! 🍻

Ready to feel stronger, stand taller, and move better? DM me to book your 1:1 session ✨

26/02/2026

✨Believe in yourself the way you believe in the people you love✨

When we love someone, we
🩷Defend them when they doubt themselves
🩷Notice their strengths over their flaws
🩷See their potential, when they can’t see it

But with ourselves, we often do the opposite.

Imagine if you spoke to yourself the way you speak to someone you care about:
🌸 “You’re trying your best.”
🌸 “One mistake doesn’t define you.”
🌸 “keep going.”

Believing in yourself doesn’t mean thinking you’re perfect. It means trusting that you are capable, growing, and worthy, even on your worst days.

17/02/2026

✨It’s time to unfreeze your body✨

With the early months feeling cold and wet, I like to help you find movement that unlocks stiffness in each session: 🦋 Mobility for cold, tight muscles 🦋 Gentle Spine and Joint movement  🦋 Releasing tension for Neck & Shoulders 🦋 Restorative exercises to boost energy

Move better, feel looser, and step into spring feeling refreshed 🌱

DM to book or find out more!

04/02/2026

✨Pilates myths… let’s clear a few things up✨

🌻“Pilates isn’t a real workout” 🌿“It’s basically just stretching” 🌻“I’m not flexible enough to start” 🌿“Pilates is just for women”

💕Nope. Pilates is a full-body, strength-based practice that builds control, stability, mobility, and serious core strength.

🩷It is by no means a HITT style of workout, but it will surely get you sweating and shaking!

💖You don’t need to be flexible (that comes with time), and it’s for all bodies, all genders & all levels.

In my 1:1 sessions, Pilates is tailored to you: your goals, your body, your pace. Strong, supportive, and anything but easy 👀

Save this for later & message me if you’re ready to try it for yourself 💗

01/02/2026

✨It’s finally here ✨
 My website is officially LIVE 💖

You can now find everything you need in one place. All the info on 1:1 Mat & Reformer Pilates sessions, FAQs, where to find us, and an easy enquiry form to get started.

Whether you’re brand new to Pilates or ready to deepen your practice, this space is designed to support you every step of the way. Head to the link in bio to explore, enquire, and book 🌸

26/01/2026

✨Let me reintroduce myself ✨

With so many new faces joining me in 2026, I thought it was the perfect time to share a little bit about me!

1. My name is TJ or Toni 💗
2. I love to spend time with my family 🤗
3. I have 2 toy poodles named Esme & Bella 🐾
4. You’ll often find me relaxing in a bubble bath 🫧
5. Im a huge book lover! 📚
6. I have a background in Musical Theatre & dancing will always have my heart 💃
7. Ive slowly but surely fallen in love with the gym 💪🏻
8. Of course, Pilates is my biggest passion! 🧘🏼‍♀️

TJ Flow & Co is all about growing on top of the person you already are. There’s no need for a ‘new you’ because you are already enough. Sometimes all you is a little bit of support and guidance to elevate what’s already there and that’s exactly what I’m here for! 💫

12/01/2026

✨Monday Movement ✨

A simple yet effective warm up and stretch to target posture, alignment and unwanted tension. Take just 2 minutes out of your day to realign 🧘🏼‍♀️

• Flow with me •
This flow includes:
🌸Side stretch
🌸Chest opener
🌸Roll down
🌸Head rotations
🌸Rag doll sways
🌸Should rolls to finish

Ready to take the plunge and starting putting yourself first? DM me! 💌

Wearing .apparel ‘in the clouds’ grippy socks ☁️

07/01/2026

✨ January ✨

A fresh start brings a new rhythm. January calls you back into your body, cultivating strength through alignment and clarity through mindful movement.

Breathe deeply, move with intention, and begin the year feeling grounded, energised, and fully aligned to thrive into the year ahead.

01/01/2026

✨ Happy New Year ✨

This is NOT a “new year, new you” post. There doesn’t need to be a “new” version of you, just a more elevated one 🧘‍♀️

Let 2026 be the year you continue to show up for yourself, feel confident in your body, and take pride in how far you’ve come.

Here are some of my 2026 ins…
I’d love to hear yours in the comments 💖

#2026

31/12/2025

Closing out the year with so much gratitude 🩷

Thank you for trusting me to support you on your the journey, it truly means everything.

2026 is about stepping into your own, growing boldly, and refining your glow ✨

I’m back teaching from Monday 5th January 2026

18/12/2025

✨ Why Spinal Extension Matters (Even If You’ve Never Heard of the Term!) ✨

If you spend most of your day sitting, scrolling, or leaning over a desk (hello, modern life 👋), your spine is probably living in a forward curve position. But fear not! That’s totally normal, however over time, it can leave your back muscles weak, your chest tight, and your posture… not feeling its best.

This is where spinal extension comes in. (See pics for more info!)

In Pilates, we train extension in safe, supported ways so your body learns how to maintain good posture all day long. 🌟

If your back feels tight or you want to move with more ease, 1:1 sessions can make a huge difference. Your spine is designed to move in ALL directions… most of us just forget one of the most important ones!

Ready to feel longer, lighter, and lifted? 🌱

Address

1A Regent Street, Beeston
Nottinghamshire
NG92EA

Opening Hours

Tuesday	12pm - 5pm
Thursday	12pm - 3pm
Friday	8am - 12pm

Website

http://www.tjflow.co.uk/

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