PT360Coaching

- IT'S OK TO REACH OUT -

Many want to ask for help, but don't.

Maybe it's not your time.

Maybe you feel you will be forced to 'buy in' to something you're not sure of.

Maybe you're worried about failing.

All very valid thoughts, along with many more I imagine.

BUT.....

You don't know unless you ask or enquire.
So why not do that.

It has to be a fit on both sides, so let's chat about you. Where you're at. And how we can make things better.

Live FIT. Live WELL. Live HAPPY.

💪

- CANDLE. BOTH ENDS. RING A BELL -

Let's take it back.

Create new habits.

Challenge old ways.

Be a fresh, new you in no time.

Time in tomorrow for Friday's finisher....

Love FIT. Live WELL. Live HAPPY

- FILTHY UPPER -

I feel pumped... Take your mind out of the gutter 🤣🤣

Great Monday session.
Adjusted plan to match my energy in the week but same exercises, different days.

Foods were on point for this.
2 meals in (breakfast and decent 'snack') meant energy for the session.

I have way starts so it's important to be fuelled for them.

Prep your meals.
Plan your times.
Doesn't always work out, nothing is linear, but 99% of the time, it'll be right.

Just don't stress if it doesn't fit the narrative for that day.

Have a great week everyone.

✌️

Live FIT. Live WELL. Live HAPPY

&womem

- WHEN COWS GO EMO -

That's right, these are the most EMO cows I've ever met.

Thank you to my client Rachel for booking this for us. It was really lovely meeting Chloe, Steve, Annabel and other human named, four legged, long haired beauts.

Feeding them with apples was a treat and learning about what and why they do it for these fab animals and how they do it was really interesting.

Also, if you have bumper apple harvests over summer, feel free to donate to these guys as they're always needing them so we can enjoy feeding them on our visits as guests.

Thank you.

Merry Christmas

- IT'S ALOT TO DIGEST -

Or is it???

We still break down the liquid version of this 'meal' but read the slides and also catch up on some extras below...

🥩Solid food requires more chewing, longer digestion, and a more complex breakdown process.
🫗Liquids empty from the stomach faster and require less digestive effort which means less energy (cals) used.

Chewing triggers:
🧠Calephalic phase digestion or, the initial stage where the mere sight, smell, thought or anticipation of food triggers the brain to prepare for digestion.

🧠Increased satiety hormones

🧠Slower eating ➡️ better hunger regulation

🧠You also get fullness signals...
Who knew🙄

I can help you feel fuller, eat better, and hit your goals without the dinner of an astronaut 🛸

Drop a message for support

Live FIT. Live WELL. Live HAPPY

- CLINICALL CHRISTMAS -

Our 2nd Christmas outing.

Secret Santa - surprise Hummers - music - couples - Mad Hatter vibes - food - singing -
Laughter - karaoke - singing - drinks - cocktails - chats - appreciation - love.

Thanks for a grand night.

- BE STRONG... ALWAYS -

“Ladies — if you’re in peri-menopause or menopause and relying only on cardio, you’re missing the most powerful tool you have: strength training.

Here are six reasons lifting weights should be part of your routine.

Number one: it boosts your metabolism by building lean muscle, helping you burn more energy even at rest.

Number two: it supports your hormones and strengthens your bones — both of which become more important as we move through menopause.

Number three: strength training helps reduce brain-fog by improving focus, memory and overall mental clarity.

Four: it makes everyday life easier. Carrying shopping, lifting bags, climbing stairs — strength gives you confidence in your body.

Five: cardio alone isn’t enough. Without strength training, we lose muscle, which can slow progress and make fat loss harder.

And six: building strength increases your long-term health-span. It’s one of the best anti-ageing tools available.

If you want structured support with this, DM or email me the word 'STRONG', and I’ll send you details of my 12-week Revolution Menopause 101 programme going live in January 2026.”

Get on the wait list... 📢

- ANOTHER IN THE BAG -

Back and shoulders.

Banded work is underestimated.

The body understands tension so even if you're working out at home, grabbing a quick 30min workout in the work car park or a free space... Someone does... Start challenging yourself with bands.

Mobile.
Easy to set up.
Quick.

Want a banded workout for home or on the move with work then comment the word 'BANDED' for your free workout.

Live FIT. Live WELL. Live HAPPY.

- A BIKE, A KEETLEBELL & SOME TIME -

Yep, that's me after a drove down to to get my session in then realising I HAD read their email earlier stating they were shut until 5pm🤣.

Then no one was free to let me in as I didn't take my keys.

BUT discipline overtook and I came home where I have a and 18kg kettlebell, a garden and a bit of time (after my initial faff).

I'm no kettlebell instructor, nor claim to be. However, I did some bits and so proceeded to smash out some moves, no judgment please.

Swings
Squats
Lunges
Round the worlds (18kg was challenging)
Rows
RDLs
Overhead weighted bicycle
Side bends
I think that's it.

If you're stuck at home with one or 2 items, drop me the words 'HOME PLAN' and I'll ping over a plan bespoke to your equipment (Kettlebells/bands/dumbbells tins of beans etc).

Live FIT. Live WELL. Live HAPPY

Peace Out

✌️