About TK Move

Welcome to TK Move!

TK Move is a smart and stylish way of exercising wherever and whenever you are.

We believe it is essential that you have fun while exercising. We want to bring you a highly enjoyable experience, the most effective body-sculpting workout with a greater sense of ease and an inner state of well-being.

We base our exercises on the principles of Pilates and body-sculpting. We bring the flow and breathing from yoga. We use the disciplines of ballet. Good music is a key to our routines. Feeling the music helps to bypass the thinking mind and move closer to the heart. Dancing heels your moody days. We built in plenty of elements from it into our routines cardio dance workout routines.


Local Spotlight: tkPilates

London based Tia Kirwan is a Pilates and Yoga instructor with nine years’ experience helping busy women get in shape and keep in shape with a minimum daily investment of time. She has five children of her own and has developed a special set of exercise routines for mothers wanting to get their figures back after pregnancy. Now Tia’s company, tkPILATES, has launched an exercise app and a range of active clothing. West London Mum asked Tia about tkPILATES and her ideas on fitness, launching a business, being a working mum and maintaining a healthy lifestyle.

What inspired you to start TK Move?

I was always keen on keeping fit and I experimented with various systems. Pilates and Yoga produced the best results and so I devoted myself to it. Friends began asking if I could help them – specially women with young families and women who travelled constantly for work. Soon I was giving classes and doing individual coaching…next a friend with IT experience came up with the idea of the app…then the clothing range seemed a natural extension. The whole thing snowballed…

What makes TK Move unique?

It’s all about efficiency. The tkPILATES regime has been designed to deliver real results – results that last – quickly and with the absolute minimum of time-input. The whole programme – exercises, app, clothing – has been put together for people who just don’t have much time. We know it works: it works for me and it works for our clients, thousands of them, all over the world.

Your top three exercising tips?

First, learn to trigger your accessory muscles: this will enable you to bring skin back into a tight bond with the underlying muscle tissue. Second, practise performing all the exercises with maximum power and precision: this creates good definition. Third, develop your skeletal and muscular systems together so as to keep your growing strength and flexibility in balance.

What issues have you faced?

As a mother, I faced the possibility of losing the figure I was so proud of unless I took positive action. I made myself a promise: I could be a success as a mother, a success as a working woman and a success as a fit and healthy person…and I would. That was the start of tkPILATES!

Advice to women setting up their own business?

Most enterprises start with a dream. When you’re knee-deep in problems it’s easy to forget the dream. My advice is: don’t! Treasure the dream, never give up. And don’t throw the rainy days into the bin: there’s always something to learn, something to appreciate, even when you’re feeling at the end of your tether.

Most rewarding aspect of what you do?

What I love is seeing women try the tkPILATES programme, in tkPILATES outfits, experience results in look and mood, get inspired and set out on a journey to renew themselves. It’s just wonderful watching how happy they become.

How do you juggle kids and work?

With difficulty! It can’t be easy. I’m lucky because my husband supports my business career and both of us try to involve the kids in our professional lives as much as we can. For instance, we do yoga and Pilates together, they help me with stock control, and we talk about tkPILATES a lot. So the answer is that my husband and my children make it work… they make it all possible.

Favourite restaurant in west London?

We’ve always loved the River Cafe. But the great thing about west London is that there are so many new restaurants opening up – and healthy eating seems to be a universal theme here.

- See more at: http://www.westlondonmum.co.uk/local-spotlight-tkpilates/#sthash.hPatbsxB.dpuf

5 foods to avoid (January 20, 2013)

5 foods to avoid, coz they can put ur body in a fat-storing-mode and increase ur weight gain …especially belly fat
1. Concentrated orange juice.. +and all others such Apple or Cranberry… Normally fiber in fruit reduces the spike in blood sugar, but during concentrating process fiber and nutritious element are removed, and u end up wth sugary-water.. blood sugar gets too high and it puts u in a fat-storing-mode= telling ur body to store anything u eat as fat. These little healthy’lookin’ drinks can contain more sugar then fizzy drinks! And excess sugar is the #1 thing to be careful of. Blood sugar can be balanced by (healthy-)snacking between meals.
2. Soy products. Here, trouble is that during processing of beans 90% of the phytonutrient content is stripped out. And when ur food doesn’t contain the enzymes and nutrition ur body needs, it produces a hormone (Ghrelin) – which is responsible for cravings or late nite feeding frenzies. The more Ghrelin ur body produces, the more ur appetite and hunger increases. Snap peas, green beans are good at decreasing these effects.
3. Corn (GMcorn really)… + gluten free corn cereal, +corn puffs, +flakes, honey coated oats’s, +dadada… well, genetically modified foods may… modify u, especially ur weight.
4. Margarine: it contains the wrong kind of fat.. sadly. This TransFat in it, builds up blockages in ur arteries and does all the wrong.. Other alternatives contain SaturatedFat that ur body can turn to fuel, like butter, olive oil or humus.
5. Whole wheat products =”comfort foods”= breads, pastas, pizza, cakes, muffins, well… all the yummy foods really. Trouble here is that they glue to ur waist- and hip-line and its difffficult to brush them off. Some say its better when combined wth protein. I say its better keep it on minimum.
6. (bonus6) Processed foods. They are the real shockers. They are being bombarded by unnecessary and unhealthy chemicals, growth hormones and antibiotics, excess sugar, salt etc… that can hv negative health effect and increase ur weight gain.
If body is fed well, it can burn fat rather than store it.
See, if I managed to increase ur motivation a bit to put that extra little effort and get that inspiration to dig down within urself to create a healthier an’ purer body.

White brad (January 14, 2013)

white brad might take u fly, but watch it.... cattle are fed on it because it's cheap and increases their weight...

Active fitness class calorie showdown (January 2, 2013)

Did u know that?

Diet Myths Busted! (December 29, 2012)

Super slim and impossibly... apparently high in sugar breakfast will cause a spike and crash in blood-sugar levels, leaving u exhausted and craving more sugar all day. So avoid cereal and stick to plain porridge.... - or to protein-rick breakfast instead, like eggs, smoked salmon or avocado wth rye toast or oatcakes... xoxo, Timi

Practice in ur pyjama (December 27, 2012)

one of the easiest way to get done with your practice is in ur pyjama straight out of bed. gently u need to start as ur eyes open faster then the rest of ur body. give it a go. especially if its sunny.

Smart eating (November 24, 2012)

Thanksgiving's smart eating: on this picture, I crossed and arrowed the merciful combination of protein, carbohydrates and vegetables. ur very basic aim is: not to combine protein with carbs, but to fly free on vegs. ....also, if u can, pay attention, that digestion-time of foods differ. try to wait with ur next bite as follows:

typenext byte:
fruitsany time
badly combined types6hrs
enjoyx Tia

Situps vs Crunches (November 15, 2012)

Situps and crunches are both common exercises performed to work the abdominal muscles. While these exercises are very similar, there are a few small differences that should be taken into account when deciding which exercise is best for your own personal fitness goals.


Situps are performed by lying on your back with your knees bent, feet flat on the floor and your hands behind your head. Hooking your feet beneath a solid object or having a workout partner secure them to the ground will make this exercise easier to complete. Contract your abdominal muscles and raise your torso off the ground by bending your hips and slightly rounding your back. Continue until your torso is upright and your back is completely off the ground, and then slowly lower back to the floor.


Crunches are similar to the situp but with a much smaller range of motion. Lie on your back with your knees bent, feet flat on the floor and hands behind your head. You can also begin with your knees bent and thighs vertical if this is a more comfortable position for you. Contract your abdominal muscles to round your back and lift only your shoulders off the ground while leaving your lower back firmly pressed against the floor. In a controlled manner, lower back to the floor.


While situps are primarily considered a safe exercise, they may not be appropriate for everyone. The strong use of the hip flexors during situps can make them dangerous for individuals with weak abdominal muscles or a history of low back problems. If you find that situps create a pull or pain in your lower back, opt instead for crunches or half-situps in which your lower back never leaves the floor. These exercises will strengthen your abdominal muscles while protecting and maintaining spine health. Once your abs are stronger, you can begin to introduce complete situps into your workout routine.

Juicing - to boost your energy (November 4, 2012)

Juicing –if it’s done rightly – will energise u, cleanse u, heal u and fill u up quickly.

The trick is in the mixture. Be mindful that fruits are packed with sugar, and may cause a sugar spike, with a sugar crash shortly after. Also sugar requires fiber to break down. However vegetables contain significantly less sugar and require little fibre for the body to absorb. A mixture of fresh vegetables and minimal fruit can bring large doses of nutrients in your body and its easy to absorb. Since your body doesn’t have to wait to absorb the nutrients through digestion, you will feel energized and alert almost instantly. Ingesting juice for an extended amount of time allows the body to relax and work on deep tissue and organ healing. This time of the year is full of my favourite fruits and vegies: brussel sprout, rhubarb, beetroot, celery, apple with a hint of a ginger is a real hit. Try it. And incorporate juicing into your lifestyle.

(…and Yes, juicing is messy, so expect some time for through cleanup.)

Lemon (October 23, 2012)

Warm water with lemon is a fantastic start of a day. It boosts your immune system; it helps with weight loss, it stimulates brain and nerve function, and helps control blood pressure. Lemons are high in VitaminC and potassium, and inside of our bodies they are alkaline (!) – it does not create acidity in the body. Lemons are also high in pectin fibre, which helps fight hunger cravings. The vitaminC helps decreasing wrinkles and blemishes. Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can hotly alter your experience of the day. Don't be surprised if you begin to view mornings in a new light.

Age-maintenance (September 26, 2012)

The inversions. The upside down positions.
I made a quick sketch for you to follow. You can hold these positions for a long time ..eventually, ..but start gently. Especially with the shoulder stand.
Here, the mettle of youth is yours.

Age-maintenance (part 2, October 9, 2012)

Another secret method to turn the clock back, -beside inversions (part1)- is oiling. Oiling your body inside and outside. Here what to do:
1. Pick a few non-flirting days in ur book.
2. Massage the very finest olive-oil all over your body and all ur hair (!), take a long bath, put additional oil and sea salt in water. When you cooled, wash hair, leave skin.
4. Oil that body every day before bed-time. Use towel to absorb extras.
5. As for the inside, put an extra doze of olive-oil in ur juice, in ur soup, on ur salad.
With this technique u juice ur joints, re-fill ur cells and full-fill ur skin.
It has a visible effect on ur skin, hair, nails and you will feel easier in ur bones.
Ah... , and if u hv a sensitive nose, use coconut oil or almond oil or even dropp orange concentrate to ur mixture to make it smell nicer.

Way to get back into shape (September 11, 2012)

Exactly a week ago I suggested a mild way to get back into shape.
So?Ho? How did it go? Let me know.

Out of the 7 days I did:
√ 2 morning runs - killing it was (both)
√ 6 power-walking cruising (good coz it involved a bit of shopping)
X eat chocolate on Sat and Mon(felt guilty-good), and ate a lot of honey
√√ did the joint exercises every day

So, here was semi-discipline. Need to watch it more.
But clothes fit better and mood is higher.
How was yours?

If you ever feel down ... (September 8, 2012)

...if you ever feel down, listen to this 3min tale. Carl Sagan will cradle you... he knows how...

Singing (August 24, 2012)

The act of singing truly heals us all. Since the body is 70% of water, and since sound is conducted easily through water, that sound heals on a cellular level. When you sing along to your favorite songs in the car, as an example, this is relaxing and uplifting.

A recipe and a trick to slim while eating (August 24, 2012)

I always start my meals with a cup of hot herbal tea. It pre-fills my stomach and tricks my system, by sending the “I am full” message faster to my brain.

Quinoa plate (makes 4 servings)
Amount Per Serving Calories: 354 | Total Fat: 16.6g | Cholesterol: 0mg | Sodium: 379mg | Carbs: 45.7g | Fiber: 9.3g | Protein: 9.6g
This is my magic grain. Quinoa is a grain that is full of protein. It looks- but tastes much better then bulgur. You can get it at health stores.

2 cups water
1 cup quinoa
1 pinch coriander
1 pinch pepper
1/4 cup olive oil
1/2 teaspoon sea salt
1/2 cup lemon juice
3 tomatoes, chopped
1 cucumber, chopped
2 bunches green onions, chopped
2 carrots, grated
1 cup fresh parsley, chopped

1) In a saucepan bring water to a boil. Add quinoa and a pinch of coriander and pepper. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool, fluff with a fork.
2) Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.
3) Enjoy!

Lemon juice
And now, finish your meal with a glass of fresh lemon juice. It will give a kick to your digestion system and metabolism.

Fashion line

TK Move’s fashion line combines the fitness work whilst allowing people to feel fantastic about themselves in the cloth they are exercising in. The outfits you can see in the videos you can buy in our webshop, along with plenty more models.

TK’s fabrics are imported from Italy, which is the center of high-tech, high-performing knitted fabrics. The flexibility, elasticity and durability of our merchandise are excellent and allow you to wear them for all kinds of purposes - indoors, outdoors, street-wear or even swimming. We have a great selection of capri pants, long pants, tank tops, bra-tops and hot-yoga outfits, all available in a wide color range.

Our designer team spent a long time creating the best cuts and shapes (often using optical tricks to make you look slim and trim). We choose specific colors to bring radiance on your skin. We combine classic gold-and-black to give you a graceful look. Pick the style you find best fitting to your shape, complexion and your personality.

We understand the dynamics of our days, the need to jump from one place to the other without having to carry a suitcase with you. We all have days when we don’t know whether it’s a run, a cycle, a yoga class or the gym that can fit into the afternoon before picking up the children, starting a second shift or going for that business meal. Well, these clothes will dress you anywhere .... they get you home or back to work looking so fashionable you may want to wear them all the time.

Please come and visit us at: www.tkmovefashion.com

TK mobile applications

Our Apps are short video exercise programs which you can download from Apple’s Itune Store if you search on TK Move. By downloading the App you can take your personal trainer, Tia with you anywhere and you can choose to exercise any time.

Our fitness programs in the Apps cover a wide range of exercise types. You are free to choose something you are specifically after or choose a bundle to give you a full exercise regime. All the routines require minimum needs in terms of space and equipment. They are perfect in the comfort of your home or while you are away.

Our current programs are:

  • ABs beginner and ABs advance classes
  • Full body workout program
  • Daily stretching
  • Waistline slimming
  • Arm sculpting
  • Butt lift programs
  • Pregnancy workout programs
  • Working out with a beby
  • Latin moves cardio dance routine
  • XL and up class

Your personal trainer will be with you right through the whole time, helping you along with all the exercises, motivating you, correcting you as if she was there with you in person.

We really hope you enjoy the routines. We would love to hear from you with any suggestions or request for particular classes. Tia and our team in TK will try to accommodate your wishes wherever we can.

Pilates vs Yoga – what exercise to choose?

Pilates exercises are done on either on a mat on the floor; or on a big exercise equipment that is truly multifunctional.

A Pilates Mat Class emphasizes the core strength and posture with a series of exact, controlled movements and a specific breathing technique. It trains the core muscles in the waist and lower back area to centre and support the rest of the body. It makes your stomach flat! It builds you long and lean muscles. It keeps the body mobile; and helps to prevent or reduce injury. It improves overall strength and flexibility. If it is taken on a dynamic level, it trims figure fast. Sometimes we use "props", such as magic circles, weighted balls, therra bands, foam rollers, inflatable balls or smartSpine products.

The Pilates Machine Classes provides you with a complete workout on large Pilates exercise equipment. A combination of springs set at different tensions, at the client's own body weight, creates resistance during the exercises. It utilizes pulleys, graduated levels of springs, moveable bars, and hooks. It also combines the traditional reformer, Cadillac and chair. Exercises can be performed while sitting, lying, standing, hanging or kneeling; making exercising inviting for all ages, sizes and abilities. After all, Joseph Pilates – founder of the sport - practiced his method into his eighties. These exercises are designed to engage and strengthen your core waist and lower back muscles, helping to improve posture and prevent injury. The results are truly striking. Increased strength, flexibility, co-ordination and endurance combined with a greater sense of ease and well being. The machine can also offer a real cardio workout with a dynamic approach; this body workout designed to give you a slimmer figure and lean, toned muscles fast.

Dance classes do wonders for self-esteem as you are constantly challenging yourself and achieving things you didn’t think you were able of. It helps people feel confident and creative.

A Flow Class is a breath-movement-synchronized class that covers a broad range of yoga styles. The teacher will instruct you to move from one pose to the next on an inhale or an exhale; in a smooth way where the poses run together and become like a dance. Expect movement, not just stretching. Flow class’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities to come through. If you enjoy having things a little loose and unpredictable and like to move, Flow is probably right for you.

Ashtanga Yoga is a method of yoga that synchronizes the breath with a specific and progressive series of postures — a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind. Improved blood circulation relieves joint pain and removes toxins and disease from the internal organs leaving you with a healthy body. Ashtanga yoga was transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). It is for fighters.

Ballet is recommended for every woman. It gives you grace, posture and attitude. It changes you visibly within an hour — using the magic secrets of dancers. It readdresses how to walk, to sit, to stand and to move gracefully. You do not have to be a dancer to attend a ballet class. Typically the class in your local studio leads you through a basic ballet warm-up with some bare exercises. No ballet or dance experience is required.


Remain as close to nature as possible.


Do exercise! - In order to build strength, determination and confidence, to open your heart and release all your agitation. Pilates and yoga works you in a specific way. First your body will be sculptured, toned and aligned whilst in parallel your mind and spirit will slowly develop. When your body heals, your mind heals and your spirit heals; they are all interrelated.

An example; inverted positions (such as shoulder stand or head stand) have a unique and immediate effect: down becomes suddenly up, the last becomes the first, and the end becomes the beginning. It helps us to see things differently; it affects our mind.

Fresh air

Spending time in nature will give you freedom, bliss, crispy skin and a more youthful glow. You can communicate with nature by watching a sunset or smell the scent of a flower or simply by taking a walk.


Be moderate and selective. Stay close to nature; eat and drink natural and wholesome foods (e.g. bio food, vegetables, fruit and drink lots of water). Be kind to your body. If you keep your body too busy with food bad consumption and digestion it won't have time to heal and improve.

Some of my favorite foods are; mushrooms and spinach - "for potassium"; barley, whole meal bread, wholegrain rice and wheat, and good old fruit and veg - "for insoluble fiber"; oats, peas, beans, lentils and apples - "for soluble fiber". Fiber has no nutritional value in itself, but it is crucial for the digestive process.


If you give yourself the opportunity to experience silence regularly (turn off the TV, radio, phone, go to a quiet room and just be), you can experience pure stillness in your mind. Silence or meditation is for rejuvenation, stress relief, breaking habits, and healing depression. With meditation you can still the restless mind; you can become a silent observer of your thoughts. You will learn to 'let go'.


Proper breathing works to build trust, vitality, and intuition. You can learn specific breathing techniques to reduce tension and stress. Certain breathing patterns strengthen the body and comfort the soul.


Everyone deservesmusic. Music makes you feel emotional weather it is happy, elevated, depressed, assertive, aggressive or calm. Good music defines the thinking mind. Listening to well chosen music will induce an inner state of well-being.


The act of singing truly heals us all. Since the body is 70% of water, and since sound is conducted easily through water, that sound heals on a cellular level. When you sing along to your favorite songs in the car, as an example, this is relaxing and uplifting.

Singing can also become a mantra or chanting. Chanting may seem strange to you at first, but is a powerful tool for healing. The roof of the mouth has eighty-four meridian points, all along the upper palate. Mantras are reciting certain sounds that make the tongue hit these meridian points in the mouth in certain combinations. This positively stimulates certain parts of our brain.


Change is the only certainty in life. Most of us are programmed to fear change or think of it as a loss. But clinging to something familiar is not always healthy for you and will never bring true happiness. If you are unhappy in any area of your life, you are the only one who can make the change. Disciplining yourself to doing something that will change your body and your brain may not be the easiest process, but growth is never painless.


You can literally wake up another person with your radiance or glow. Chakra purification will provide you this glow. You don't need to be a spiritual seeker to know about chakras. You all have eight chakras or energy centers. If we learn how to purify them, they will be in balance, and we will be in balance. When they get blocked we feel physically, spiritually, or mentally ill. There are certain exercises that will recharge your chakras and strengthen your radiance. It will help you to feel brighter and more at one with yourself. Just give it a thought...


Balance is the key to everything. Every cell in our body, whether it's a heart cell, stomach cell, immune cell or other cell, is alive and healthy when it is in a state of balance. So go and create your own balance in your life.


London based Tia became familiar with a wide range of teaching techniques through Body Control Pilates, Pilates Foundation, Australian Pilates Method Association, Gyrotonic® and Gyrokinesis®, STOTT, Body Arts and Science International (BASI), the Traditional Pilates Method and Ashtanga yoga. Tia completed her studies with a Teaching Certificate with STOTT, BASI, Body & Mind; and Ashtanga.

Tia has five children. As a qualified instructor she has helped hundreds of people as diverse as athletes, artists, dancers, weight watchers, pregnant and post natal mums, and people in need of rehabilitation. She can not only teach you a smart way of exercising but can also give you plenty of good advice on healthy lifestyle: what to eat and drink, what to wear while you are exercising, tips on great music to listen to, or hints on any sports event worth visiting around your home town. Subscribe to Tia’s Newsletter or join TK Move on Facebook, you will always be up-to-date.

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