Fitness 360

Fitness 360 I help people like YOU exceed your weight loss and fitness goals, through challenging workouts and a Nutrition can be a key player in your pursuit of a new you.

Do you want to change your body shape and improve your body confidence? ✅ I can help. Are you looking to increase your fitness so you can keep up with the kids? ✅ I can help
With my full support as your Personal Trainer I will be by your side to guide you through your challenging workouts to ensure your on track to achieve your goals. Meal plans, and nutritional information is on hand to compliment the hard work.

👋 No scales. No apps. No food maths at the dinner table.Just your hand. Yep, the one attached to your arm.Busy parents, ...
23/01/2026

👋 No scales. No apps. No food maths at the dinner table.
Just your hand. Yep, the one attached to your arm.

Busy parents, this one’s for you 🧠💪
If fat loss feels hard because tracking every bite feels impossible, the **hand-portion method** is your secret weapon.

🖐️ The Hand Portion Method (your built-in measuring tool)

Your hand scales are unique to you, so it’s fairly accurate and super consistent.

🥩 Protein = 1 palm
Chicken, fish, lean meat, eggs, tofu, Greek yogurt
👉 Aim: supports muscle, recovery, and keeps you fuller for longer.

🍚 Carbs = 1 cupped hand
Rice, pasta, potatoes, oats, fruit
👉 Aim: fuels energy, workouts, and busy days without overdoing calories.

🥑 Fats = 1 thumb
Oils, butter, nuts, seeds, cheese
👉 Aim: hormones, joints, flavour… but easy to overeat, so portions matter.

🥦 Veggies = 1 fist (or more!)
Veg, salad, berries
👉 Aim: volume, fibre, nutrients, and calorie control.

📌 How to use it day to day

For most busy parents aiming for fat loss, a great starting point per meal is:

• 1 palm protein 🥩
• 1 cupped hand carbs🥖
• 1 thumb fats 🥑
• 1–2 fists of veg 🥦

Eat this 2–4 meals per day, adjust portions slightly based on hunger, progress, and activity.⛹🏻‍♂️

🔥 Why this works so well for parents

✔️ No tracking apps
✔️ No weighing food
✔️ Works at home, work, or eating out
✔️ Easy to teach the whole family
✔️ Creates calorie control *without obsession*

Fat loss isn’t about perfection. It’s about repeatable habits that fit real life. School runs. Work deadlines. Tired evenings. Family meals. 🥙

This method keeps you consistent even when life gets loud 😫

🧠 Pro tip

If fat loss stalls:
• Reduce carbs or fats by ½ a hand per meal
• Or increase steps / movement slightly
No extremes. No stress.

Simple. Sustainable. Parent-proof.

Save this post, try it this week, and let your hand do the tracking for you ✋✨

Busy parents, listen up. Fat loss does not require monk-like food rules or crying into a Tupperware at 9pm. It requires ...
21/01/2026

Busy parents, listen up. Fat loss does not require monk-like food rules or crying into a Tupperware at 9pm. It requires consistency with a little wiggle room 🧩

The 80/20 rule:

Eat nutritiously about 80 percent of the time. Keep 20 percent flexible so life still tastes good. This is how parents lose body fat without quitting by Wednesday.
Why it works

• You fuel workouts and energy with real food
• You reduce overeating and binge cycles
• You stay sane when the kids want pizza and movie night
• You actually stick to it long enough to see results
Below is what this can look like in the real world 👇

Example 1: 1800 kcal target
Great for many parents aiming for steady fat loss
Macro target (approx):
Protein 150g
Carbs 170g
Fats 50g

80 percent balanced nutrition (about 1440 kcal)
• Breakfast: Greek yoghurt, berries, honey, granola
• Lunch: Chicken breast, rice, mixed veg, olive oil
• Dinner: Salmon, baby potatoes, greens
• Snack: Protein shake and a banana

This covers protein, fibre, micronutrients and keeps hunger calm.

20 percent flexible (about 360 kcal)
Choose one option, guilt free:
• 2 squares of chocolate + latte
• Small slice of cake
• Ice cream after the kids are in bed
• Crisps and a glass of wine
Fat loss still happening. Enjoyment still intact 🍫

Example 2: 2300 kcal target
Often suitable for taller parents, active mums and dads, or those training hard
Macro target (approx):
Protein 180g
Carbs 260g
Fats 65g

80 percent balanced nutrition (about 1840 kcal)
• Breakfast: Eggs on toast with fruit
• Lunch: Turkey wrap, salad, hummus
• Dinner: Lean mince chilli, rice, veg
• Snacks: Skyr yoghurt, protein bar, apple
Plenty of fuel for training, steps, and parenting marathons.

20 percent flexible (about 460 kcal)
Choose one option:
• Dessert with the family
• Takeaway side dish
• Chocolate bar and popcorn
• A couple of drinks on date night
Still aligned with fat loss. Still living life 🍿

The takeaway for parents
You do not need perfection. You need repeatable habits.
80 percent structure. 20 percent freedom.
That is how busy parents lose body fat and keep it off without burning out.

The Tuesday Digest. Nothing too fancy start your day, just some health and fitness info to digest over breakfast.
20/01/2026

The Tuesday Digest.

Nothing too fancy start your day, just some health and fitness info to digest over breakfast.

'Blue Monday' is a nickname given to what’s often called "the most depressing day of the year". It falls on the third Mo...
19/01/2026

'Blue Monday' is a nickname given to what’s often called "the most depressing day of the year". It falls on the third Monday of Jan when the New Year reality hits.

The idea came from a marketing campaign in the mid-2000s, which claimed to use a formula mixing things like:

* gloomy winter weather
* post-Christmas money worries
* broken New Year’s resolutions
* low motivation
* the long wait until spring

Put all that in a blender and you get a grey smoothie.

Important reality check:...

There’s no solid scientific evidence that Blue Monday is actually the most depressing day. Psychologists and mental health experts don’t support the formula. Mood doesn’t work on a calendar reminder.

That said, January 'can feel' heavy for many people, especially after:

* disrupted routines
* extra spending
* less daylight
* pressure to “fix everything” with New Year goals

So Blue Monday is best seen as a cultural label, not a diagnosis. A name we’ve given to a feeling many people recognise, rather than a fact carved into stone.

Low mood doesn’t need a heroic training montage. Sometimes it just needs a gentle nudge, like tapping the snooze button on gloom and rolling out of bed anyway 🌀

Movement = mood chemistry. Even 5–10 minutes boosts endorphins and dopamine, the brain’s feel-good messengers.
It restores control. When everything feels heavy, completing something small is a quiet win.
Light + breath + blood flow remind your nervous system you’re safe, capable, and not actually stuck in January forever.

The “Low-Energy Reset” (5–8 minutes)

No kit. No changing outfits. No arguing with yourself.

1. March or step in place – 60 seconds
Ease in. Swing the arms. Think “warm up the system,” not “burn calories.”

2. Bodyweight squats – 10 reps
Slow on the way down, steady on the way up. Stand tall at the top like you mean it.

3. Wall or knee push-ups – 8–10 reps
Enough effort to feel awake, not punished.

4. Hip hinge or glute bridge – 10 reps
Posterior chain on, slouch off.

5. Deep breathing – 60 seconds
In through the nose for 4, out through the mouth for 4

👉 Run through once. If you feel good, go again. If not, stop. You still win.

The mindset shift matters

Do you know what today is?🎉😴 **National Sleep Festival | Jan 3rd** 😴🎉Festival of Sleep Day in 2026 falls on Saturday, Ja...
03/01/2026

Do you know what today is?

🎉😴 **National Sleep Festival | Jan 3rd** 😴🎉

Festival of Sleep Day in 2026 falls on Saturday, January 3rd, an informal holiday encouraging rest and recovery after the busy holiday season, perfect for naps, lounging, and enjoying quiet activities like reading or binge-watching shows to prioritise well-being. It's a lighthearted occasion to celebrate the importance of sleep, often celebrated by taking it easy and embracing relaxation.

Purpose: To promote rest, relaxation, and awareness of sleep's importance.
Activities: Napping, taking baths, reading, or watching favorite shows.

So, today we celebrate the most underrated performance enhancer of all… **sleep**. No shaker bottle required.

Here’s why tucking yourself in on time is a sneaky fitness superpower 👇

💤 **Fat loss friend**
Poor sleep cranks up hunger hormones and turns cravings into chaos. Quality sleep helps keep appetite in check and lets your body actually use stored fat instead of clinging to it like a comfort blanket.

💪 **Muscle-building magic**
Muscle doesn’t grow in the gym. It grows when you’re horizontal, drooling slightly, and doing absolutely nothing. Deep sleep supports protein synthesis and recovery so your workouts actually pay rent.

🧠 **Wellbeing + recovery**
Better sleep = better mood, focus, immune function and energy. Translation: you train better, stress less, and don’t feel personally attacked by your alarm clock.

🎊 **How to celebrate National Sleep Festival 2026**

• Aim for consistent bed and wake times
• Dim the lights, ditch the doom-scrolling
• Keep caffeine earlier, bedrooms cooler
• Treat sleep like training, it deserves a plan

Tonight’s workout is called **“Early Night”**.
Set PRs in pillows, chase gains in pyjamas, and remember… rest is not lazy, it’s strategic 😌🛌

🍹➡️💧 **Dry January: the quiet MVP of fat loss & fitness**Giving alcohol a month off isn’t punishment. It’s a metabolic g...
02/01/2026

🍹➡️💧 **Dry January: the quiet MVP of fat loss & fitness**

Giving alcohol a month off isn’t punishment. It’s a metabolic glow-up in disguise.

Here’s why your body loves a dry spell 👇

🔥 **Fat loss gets priority again**
Alcohol can’t be stored, so your body drops everything to burn it first. Fat burning? Put on hold. Fewer drinks = more time actually using body fat for fuel.

😴 **Better sleep, better results**
Even “just a couple” messes with deep sleep. No booze means better recovery, higher energy, and workouts that don’t feel like wading through porridge.

🍔 **Fewer sneaky calories & cravings**
Alcohol brings empty calories and switches off your food decision filter. Dry January often means less late-night snacking and more consistent nutrition without trying harder.

🏃‍♂️ **Improved training & motivation**
Hydration improves, heart rate behaves, mornings feel less savage. Suddenly workouts fit into life instead of feeling like a heroic effort.

You don’t have to quit forever.

But 31 alcohol-free days can kick-start fat loss, rebuild momentum, and remind you what “good energy” actually feels like, and if it helps you re-evaluate your alcohol consumption for the rest of the year then you're already setting yourself up to make 2026 epic!

January doesn’t need a tequila shot to survive.
Your goals will happily drink water instead 💦💪

Happy New Years to you all.Looking forward to a busy, successful and enjoyable 2026!
31/12/2025

Happy New Years to you all.

Looking forward to a busy, successful and enjoyable 2026!

They say dogs look like their owners….nah…can’t see the resemblance myself! Bloody love this mutt. ❤️❤️
25/12/2025

They say dogs look like their owners….nah…can’t see the resemblance myself!

Bloody love this mutt. ❤️❤️

Merry Christmas to you all! Have a great day with loved ones.
25/12/2025

Merry Christmas to you all! Have a great day with loved ones.

Address

17 Priests Walk, Chalk
Gravesend
DA124

Opening Hours

Monday 7am - 11am
3pm - 9pm
Tuesday 6am - 11am
7pm - 9pm
Wednesday 6am - 11am
Thursday 6am - 11am
6pm - 9pm
Friday 6am - 11am
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Saturday 7am - 1:15pm

Telephone

+447557400451

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Our Story

Fitness360 is a Personal Training company dedicated to helping you achieve your health and fitness goals. Through S.M.A.R.T goal setting proven to maximise your results, with fun yet challenging personalised workouts all designed to meet you ability and training needs, my mission is to work with you to exceed the limits you though you could meet.

My core value is Consistency over times beats short term Perfection. What do I mean by that?

Well, you could have the perfect diet and training programme written for you, but if if doesn’t work with your work/life balance, abilities etc then you are unlikely to stick to it for more than a couple of weeks....don’t believe me, how many New Years resolutioners do you see 7 days a week in January and not at all come February. But if a less than perfect plan for both diet and training can be stuck too more consistently over a longer period of time, the results you want will come.

I focus on providing a plan that works for you. Fits in to your lifestyle, by putting into place core habits that changes the way you approach your health and fitness.