3 FLAME FIT
Personal training
Strength work built around your goals, coached properly so every rep counts.
- One-to-one sessions
- Technique coached from the first rep
- Progress tracked session by session
- Plans that adapt as you get stronger
Personal training in Dover
Stronger you.
Stronger you.
Support that lasts.
Personal training, Pilates and coaching built around you — whatever your starting point, and whatever your body is dealing with. Train with a coach who plans every session and stays with you between them.
Coach Missy
Founder, 3 Flame Fit · PT Manager at SweatStop Dover
Ways to train together
Every plan starts with where you actually are, not where a template says you should be.
Pilates
Core strength, mobility and control — the work that makes everything else easier.
- Mat-based flows
- Mobility and postural work
- Low impact, high control
- Pairs well with strength training
Long-term condition support
Training that works around a health condition rather than pretending it isn't there.
- Sessions paced to how you feel
- Movements adapted, not skipped
- Flare-ups planned for, not punished
- Coaching that listens first
Your coach
Hi, I'm Missy
I'm a personal trainer based in Dover, and PT Manager at SweatStop. I coach strength training, Pilates, and support people training with long-term health conditions.
My approach is simple: meet you where you are, build strength at a pace your body can handle, and be honest about what progress actually looks like. Some weeks that means a personal best. Some weeks it means showing up at all — and both count.
I want you to feel strong in your body and calmer in your head. That's what this is for.
Personal training
Pilates
Long-term condition support
Dover, Kent
How coaching works
No guesswork, and nothing you have to figure out alone.
We talk first
A free, no-pressure chat about your goals, your history and anything your body needs worked around.
Your plan is built
A programme made for you — the right sessions, the right movements, at the right pace.
You train
In person together, and on your own with the app guiding every set, rep and rest.
We adjust
Your check-ins and progress come straight to me, so the plan keeps matching real life.
Included with coaching
3 Flame — the app that keeps you on track
Your programme in your pocket. Log every set, follow the technique cues, and watch your progress build — with Missy seeing it all on her side.
✓
Your sessionsBuilt and assigned by Missy
✓
Set-by-set loggingWeight, reps and rest timers
✓
Technique cuesOn every exercise
✓
Progress chartsStrength and consistency over time
✓
Daily check-insBody, mobility and wellbeing
✓
Works offlineNo signal needed in the gym
Your own progress page
Everyone training with Missy gets a private member area. Your sessions, your numbers, your check-ins — all in one place, and visible to her so she can adjust the plan around real life.
See where you are
Consistency, strength and mobility at a glance, updated as you log.
92%
Consistency3 sessions a week
78%
Strengthvs your best week
85%
Mobilityhow you rated it
Watch it add up
Every session counted, so the weeks you show up become something you can see.
4 Jul9,760kg peak29 Aug
Say how it went
A quick check-in on body, mobility and how you're feeling. Missy sees it.
Body8 / 10
12345678910
Mobility7 / 10
12345678910
"Legs felt strong today."
Ready to start?
Book a free chat — no commitment, no sales pitch. Just a conversation about what you want to achieve and whether we're a good fit.