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🌸 Her Time to Thrive 🌸
Mini Ladies-Only Retreat
Sunday, January 11, 2026
Because it’s your time to rest, move, and truly thrive.
Step into a peaceful sanctuary created exclusively for women — a space to pause, move, and reconnect with yourself.
Her Time to Thrive is a daytime retreat designed to nourish body and mind through mindful movement, restorative practices, and lovely connection.
This is your invitation to step away from the noise of everyday life, release stress, and rediscover your energy — supported by a team of passionate, caring teachers who truly understand women’s wellness.
🌸 Barre with Anna
Start your day feeling vibrant and alive with a low-impact, empowering Barre session led by Anna.
Blending the grace of ballet with the precision of Pilates, Barre targets the deep hip stabilisers and postural muscles — key for balance, strength, and confidence.
It’s a fun, energising class that supports mobility and circulation while improving alignment and tone.
Perfect for middle-aged women who want to move with ease and elegance while reconnecting with their bodies.
💆♀️ Self-Lymphatic Drainage with Em
Manual Lymphatic Drainage (MLD) Workshop
We’re beyond excited to bring you this deeply restorative and practical workshop led by the incredible Em Stuart from Em Stuart Injuries! (https://emstuartinjuries.com/home)
Em is honestly the most caring body-fixer I’ve ever met — her passion for helping others is limitless. With years of experience and her role as a tutor for LVL 4 Sports Therapy courses, she not only works magic with her hands but also knows exactly how to teach these skills in a way that’s clear, simple, and empowering.
During the workshop, Em will guide you through the fascinating world of the lymphatic system — why it’s so important, and how you can support it in your everyday life. Expect a bit of gentle theory (nothing too scientific!) and lots of hands-on learning, including:
How to activate your lymph nodes naturally to reach the 50% of nodes that can’t be stimulated by touch.
Simple tools and techniques to boost lymph flow — from using a mini trampette to the right order for skin brushing and showering.
Self-MLD techniques for the face, sinuses, (all fully clothed, with total comfort and respect).
You’ll leave feeling lighter, clearer, and armed with practical techniques to help your body flow better every day.
I truly can’t wait for this one — it’s going to be something special.
When your lymph flows, your energy follows.
🚶♀️ Pilates Walk
Experience a mindful Pilates Walk — movement with purpose and awareness.
Learn how to integrate Pilates principles into your everyday stride through posture awareness, core activation, and breath focus.
🍓 Nourishing Brunch
Enjoy a delicious, healthy brunch created to refuel and restore.
This shared meal offers a moment of connection — wholesome food, warm conversation, and a chance to simply be in the company of like-minded women.
Whether you see it as an early lunch or the perfect mid-morning feast, it’s an invitation to nourish yourself inside and out.
Choice of 3 dishes:
1- Vegetarian salad
2- Vegetarian dish
3- Carnivore dish
Green smoked salmon rollade for every participant.
🧘♀️ Pilates for Women with Tina
Reconnect with your inner strength and alignment in this female-focused Pilates session guided by Tina.
Gentle yet deeply effective, this class is tailored to support women’s posture, core, and mobility — building strength where it’s needed most.
Tina’s calm, encouraging teaching helps you move with awareness, rebuild balance, and leave feeling strong, centred, and grounded.
🌿 Gentle Yoga & Relaxation with Tina
Close your retreat with a soft, grounding yoga and relaxation session designed to release tension and restore calm.
Through gentle stretching, breathwork, and mindfulness, you’ll soothe the nervous system and invite deep rest.
It’s a beautiful, tranquil ending — allowing you to integrate everything you’ve experienced and float into your day with peace and ease.
💖 The Experience
Her Time to Thrive is more than just a retreat — it’s a reminder that you deserve care, calm, and connection.
You’ll leave feeling rejuvenated, balanced, and empowered — with tools and inspiration to carry this sense of wellbeing into your daily life.
Because when women take time to thrive, everything around them begins to flow with more ease, energy, and joy.
- Move Freely -
Stretching & Trigger Point Pilates free balls included!
Saturday, January 31, 2026
This workshop is all about helping your body feel lighter, freer and more comfortable — without forcing stretches or pushing through pain.
Date & Time: 31st of January 6:15 pm – 7:45 pm
Location: Quedgeley Community Centre
We’ll combine gentle stretching, Trigger Point Pilates and self-myofascial release using spikey balls to release built-up tension in the muscles and fascia. These layers work beautifully together: Pilates brings control and stability, while targeted pressure helps soften tight areas that limit your movement and quietly drain your energy.
Self-myofascial release is a powerful yet gentle way to encourage the body to let go. Using spikey balls, we apply mindful pressure to areas that commonly hold tension — shoulders, hips, back, glutes and feet — helping to restore circulation, reduce tightness and improve how your body moves and feels.
Every participant will receive (to take home) 2 spikey balls.
Benefits you may experience
– Reduced muscle tension and muscular pain
– Improved blood flow and tissue hydration
– Increased flexibility and range of motion
– Reduced soreness (including DOMS)
– Better muscular balance and posture
– Increased body awareness and movement confidence
– Support for injury rehabilitation
– A calmer nervous system
This workshop is ideal if you:
– Feel stiff, tight or restricted
– Spend long hours sitting or doing repetitive tasks
– Carry tension in your neck, shoulders, back or hips
– Want a pain-free way to improve mobility
– Are curious about using small equipment to support recovery
Think of this workshop as kind, intelligent maintenance for your body — gentle, effective, and deeply nourishing.
Come as you are. Move with awareness. Leave feeling freer.
See more details about the system…
Welcome to Trigger Point Pilates™ at Pilates Flow!
Have you ever wondered why some aches and pains just don’t go away — even when you stretch or strengthen? It could be your fascia asking for some love and attention!
Trigger Point Pilates™ is a revolutionary method created by Lydia Campbell — a fitness expert with over 45 years of experience. After years of working with injuries, chronic pain conditions, and her own journey with osteoarthritis from years of intense dance and fitness, Lydia designed a class that truly changes lives.
So, what’s Trigger Point Pilates all about?
It’s a unique class combining classical Pilates movements with clinical Myofascial Release techniques. In simple terms — we work deeply on the connective tissue (fascia) that wraps around every muscle and organ in your body. Think of it like your body’s cling film or spider web — when it gets tight, stuck, or dehydrated, you feel stiff, achy, and restricted.
Trigger Point Pilates helps:
-Release tight muscles
-Free up joints
-Improve posture and movement
-Boost energy and mood
-Support recovery from injuries and surgeries
-Reduce chronic pain and tension
It’s especially powerful for anyone dealing with old injuries, scar tissue, back or shoulder issues, or those feeling the effects of intense training or even everyday stress.
Is it uncomfortable?
At times, yes — releasing stuck fascia can feel intense (think burning, popping, or even a tearing feeling). But it’s short-lived and the results are amazing! After class, many people feel taller, lighter, and more mobile, often noticing a burst of energy or, conversely, a deep need for rest (both are normal signs of your body healing!).
Who is it for?
Trigger Point Pilates is for everyone — whether you’re super fit, living with chronic pain, post-surgery (once cleared by your physio!), or simply looking for better flexibility and freedom of movement.
A few quick things to know:
– Wear comfy clothes and socks (no very tight leggings please!).
– Bring a small towel and water — you’ll need it!
– Fascia release can stimulate the bladder (yes, it’s totally normal to need a toilet break — don’t be shy!).
After class you might feel:
– A deep sense of relaxation
– Lengthened, more mobile joints
– Some mild detox symptoms like slight headaches or emotional shifts (this is just the body’s way of recalibrating and releasing toxins).
——————————
Most importantly:
Stay hydrated, listen to your body, rest if needed, and enjoy the beautiful changes happening within you!
Trigger Point Pilates is a game-changer — and I can’t wait for you to experience the benefits for yourself!
Your fascia (and your future self) will thank you.
Contraindications:
– sun burn
– any type of infection including common cold
– skin conditions (hygienic reason as we are using foam rollers and spikey balls)
- Self Lymphatic Drainage -
Workshop with Em Stuart
Sunday, March 8, 2026
water.
reducing tension and stress.
– Colds, flu, fever, allergies
– Fluid retention, oedema
– Cellulite and excess weight
– Digestive disorders and constipation
– Stress, anxiety, mild depression and tension (by stimulating the parasympathetic nervous system)
– Scar tissue, acne and other skin conditions, including rosacea
– Fibromyalgia
– Fatigue and excessive tiredness
MOVE BETTER – FEEL BETTER – LOOK BETTER
