The techniques we teach, you can implement to any physical movement: running, swimming, cycling, walking, trekking, climbing, mountaineering, cross fitness or yoga - you name it.


Start Your Journey To A


Happier You  

Flow Up Mastery it's an 8-week online program teaching you simple but powerful Mindful Movement techniques to train your mind to stay in the present moment and harness the power of the Flow state. Live and work in The Zone, get rid of anxiety, stress and overwhelm and unlock focus, creativity and joy. 


1. Mindful Movement trains your mind to exist in the present moment with greater awareness as you move. It simply means training your mind to focus on the task at hand. You will learn techniques that will almost immediately lead to the natural relaxation of your body and mind.

2. Through simple but powerful Mindful Movement techniques, you will learn to train your mind and body to stabilize your attention and increase your ability to regulate your emotions.

3. The mind will adjust and stabilize itself. You will start noticing when you operate on autopilot and get carried away by your thoughts and emotions. You will become more focused and aware of the present moment and begin the journey to heal your body and mind from anxiety, stress and overwhelm.

4. You will learn how to recognize the state of Flow and how to consistently and purposefully introduce Flow, not only while moving but also in the workplace and in everyday life. We will teach you what triggers and blocks Flow. Along with a science-based roadmap to implement these triggers and remove blockages. So you can achieve more Flow in all areas of your life, whether it's a sport, relationship, business or career.

5. As a result, you will master techniques to optimize your positive emotions, relieve stress, overcome exhaustion, anxiety and overwhelm and unlock focus, creativity, productivity, confidence and joy.





One-Year Membership


  • Instant access to hundreds of hours of pre-recorded videos with practices and tools for your "Flow Journey."
  • Library of traditional and active guided Mindful Movement exercises.
  • New topic every month to delve into your self-guided "Flow Journey."
  • Practical steps to guide you in creating body-mind-soul wellness.
  • Challenges to help you build new habits and change unwanted behaviours.


  • Accountability checks and opportunities to find accountability partners or groups.
  • Live community check-in to connect with other members in real-time.
  • A private virtual community that provides a safe space to connect with other members from around the world.


  • A live interactive monthly virtual workshop.
  • A live Q&A each month.
  • Access to live Flow Up events along the way of Tom's "Flow Up Global" ultra-run.



8-week Program + One-Year Membership costs $185

Approximately £152 or €180


Is the training online?

Yes, this training is fully digitally delivered. That means you can access it from anywhere, anytime and at your pace.

How long will it take to get results?

This training can deliver results fast. If you follow the steps, you will notice a difference after the first 2-3 sessions. It's highly possible to see quick results that can be quantified.

How does this approach compare to other present-moment awareness and flow boosting practices like traditional meditation or breathing exercises?

Tom's approach to optimal focus and flow is based on leading-edge neuroscience and psychology. You'll find a variety of tools for shifting your inner programming, upgrading your daily habits and routines, and re-framing your brain's responses. This training tool-set beautifully complements other practices like seating meditation - and will most likely reward you with even better results, as your brain becomes more and more resilient to distractions and worries over time.

Can I complete the program at my own pace?

A Quest is designed to be experienced through daily micro-learning, but it’s perfectly fine to also study the curriculum at your own pace. And yes, if you get busy on some days, it’s okay to pick up where you left off. What’s most important is your commitment and consistency in completing the entire process.

How do I access my training content?

All training takes place through our world-class learning management system. This means you start your training session from the top, and everything from coaching sessions to videos to exercises is laid out just for you. Without looking for links and wasting time!

How much time do I need to commit?

There's no need to put in endless hours of work. All it takes is around 20 minutes per day to watch the videos. You can implement all exercises into your regular daily activities.

Will this training have a permanent impact on my life?

Yes! If you complete the entire program and honestly practice all exercises. Tom's tools and techniques are designed to trigger a permanent shift in your inner programming, including your autopilot responses to distractions, overwhelm, stress and anxiousness. The result is a lifelong upgrade in your ability to focus, prioritise, and concentrate on the tasks, goals, and people that matter most to you. Even if the world around you is in chaos.

What happens if it's not for me?

We want you to feel secure and confident, that's why we offer a 7-day free access first. Should you find that the program isn't for you, simply stop using it. We're sure, however, that you will be satisfied with the results this training delivers - hundreds of people have tried Tom's programs and loved them, and we're certain you will feel the same.