Luke Samuel Frith

🎉 IT’S MY BIRTHDAY… SO I WANTED TO GIVE SOMETHING BACK! 🎉

My birthday is coming up on 16th July and to celebrate, I’d love to give one lucky person the chance to win a FREE 1-hour Personal Training session with me!

Whether you’re looking to kick-start your fitness journey, get back into training, or simply experience what it’s like to work with me, this is the perfect opportunity.

How to enter:

✅ Follow my page (if you aren’t already)
✅ Like this post
✅ Comment PT

If you’re already following my page, all you need to do is like this post and comment “PT” to enter.

🎉 Current clients can enter too! If you win, I’ll simply add a FREE session onto your current block of training.

📅 Entries close at 11:59pm on 15th July 2026.
🏆 The winner will be announced on 16th July 2026.

Please note:
• You must be 16 years or older to enter.
• The session must be attended at The Secret PT Room, Chapeltown, S35 2UX.

Thank you to everyone who continues to support my small business. Whether you’ve trained with me, shared my posts, recommended me to a friend, or simply followed along, I genuinely appreciate every bit of support.

Good luck everyone

Luke
🧡

A few months ago, I took on one of the biggest challenges of my life – completing the London Marathon.

Today, I’m incredibly proud to finally announce that, thanks to every single person who donated, shared my fundraising page, cheered me on, sent messages of support, or simply believed in me, we raised an amazing £1,935.03 for Osteoporosis 2000.

From the bottom of my heart, thank you.

Every donation, no matter the size, has helped support a charity that makes a real difference to people and families affected by osteoporosis. Your kindness and generosity turned every mile into something much bigger than just a marathon.

There were moments during the 26.2 miles when I had to dig deep and knowing I had so many people behind me gave me the motivation to battle on to the end.

I’m genuinely overwhelmed by the support I’ve received throughout this journey and I couldn’t be more grateful.

Together, we’ve raised £1,935.03 for Osteoporosis 2000, and that’s something we can all be incredibly proud of.

Thank you for believing in me, supporting the cause and helping make a real difference.

Suggestions welcome for the next personal or gym challenge

Luke
🧡

You Don’t Need To “Fight” Evening Snacking 🌙🍫

One of the biggest struggles I see with people trying to lose weight is what happens after dinner.

The “I’ve done well today, so I’ve earned a treat…” mindset kicks in.

You’ve probably heard yourself say things like:

🍫 “I’ve been good all day, so I deserve something sweet.”

🍟 “I’ll just have a little snack while I watch TV.”

🍪 “I’ll start again tomorrow anyway.”

And the problem isn’t the snack itself…

It’s the mindset around it.

Evening snacking often gets labelled as “bad” or “off track”…
But in reality, it’s usually just habit, routine, tiredness, or finally slowing down after a busy day.

Not a lack of discipline.

Not failure.

Just normal human behaviour.

The key is learning to make it work for you, not against you.

Because you can have snacks in the evening and still lose weight.

You just need a bit more awareness around it.

If you want something sweet 🍫

• Chocolate protein mousse

• Protein pudding pot

• Greek yoghurt with honey and berries

Still feels like a treat. Just more filling and satisfying.

If you want something crunchy 🍿

• Roasted chickpeas

• Air-popped popcorn

• Salted edamame beans

That proper “snacky” feeling without it turning into mindless grazing.

If you want something comforting 🍦

• Protein ice cream

• Warm baked apple with cinnamon

• High-protein rice pudding

Comfort food can absolutely fit into your goals when it’s portioned and enjoyed.

If it’s not even hunger 🌙

• Herbal tea or a warm drink

• Brush your teeth early to switch off kitchen mode

• Head upstairs instead of sitting near the food cupboard

Sometimes it’s not food you need… it’s just winding down.

The important part to remember is this:

You don’t need to “earn” your evening snack.

You don’t need to “save calories” all day to justify it.

Because fat loss isn’t about being perfect in the evenings…

It’s about being consistent across the whole week.

Luke
🧡

“You Don’t Need To Earn Your Food” 🍕🏃‍♂️

One of the biggest mistakes I see people make when trying to lose weight is treating exercise like a way to “earn” food.

You’ve probably heard things like:

🏃‍♂️ “I’ve been to the gym, so I deserve a takeaway.”

🚶 “I did 10,000 steps today, so I’ll have a few extra treats.”

🚴 “I burned 400 calories, so I can eat whatever I want.”

The problem?

Most people massively overestimate how many calories they’ve burned and underestimate how many calories they’re eating.

For example:

🏃‍♂️ A 30-minute run might burn around 300 calories

That’s roughly the same as:

🍫 A little chocolate bar

🍪 A few biscuits

🍺 A pint and a half of lager

🍟 A small portion of takeaway chips

It’s incredibly easy to eat back the calories you’ve just worked hard to burn.

Now don’t get me wrong…

Exercise is fantastic.

✅ It improves fitness

✅ Builds muscle

✅ Boosts mood

✅ Reduces stress

✅ Improves overall health

But when it comes to weight loss, nutrition usually has the bigger impact.

Think of it this way:

🍴 Use food to create the calorie deficit.

🏋️ Use exercise to improve your health, fitness and quality of life.

When you stop trying to “earn” your food and start focusing on consistency, weight loss often becomes much simpler.

You don’t need to punish yourself for eating.

You don’t need to exercise to deserve dinner.

You simply need to make sensible choices most of the time and trust the process.

Because the goal isn’t to burn off every calorie you eat…

The goal is to build habits you can stick to for life.

Luke
🧡

Calories Add Up Faster Than You Think

One of the biggest surprises for people starting a weight loss journey is discovering how quickly calories can add up.

Not because they’re eating huge meals…

But because many of the foods we eat without thinking can contain far more calories than we realise.

For example:

🥔 A share bag of crisps can contain 700-900 calories

That’s similar to:

🍗 200g chicken breast
🍚 250g cooked rice
🥦 A large serving of vegetables

A filling meal that could feed two people.

🍫 A large bar of chocolate can contain 900-1,000 calories

That’s similar to:

🍔 A homemade burger and potatoes

PLUS

🥣 A protein yogurt and fruit.

☕ A large flavoured coffee can contain 400+ calories

That’s similar to:

🍗 A chicken and rice meal.

🍕 Four slices of takeaway pizza can contain 900-1,100 calories

That’s similar to:

🍝 A large portion of homemade spaghetti bolognese

PLUS

🍓 A bowl of fruit

PLUS

🥣 A protein yogurt.

🍺 Four pints of lager can contain 700-800 calories

Before you’ve even eaten any food.

Now, this doesn’t mean crisps, chocolate, pizza or a few drinks are “bad.”

You absolutely can enjoy these foods and still lose weight.

The problem is that many people simply don’t realise how many calories they’re consuming.

Weight loss often becomes much easier when you start understanding where your calories are coming from.

You don’t need to cut out your favourite foods.

You don’t need to survive on salads.

You just need a better understanding of calories, portions and consistency.

Because successful weight loss isn’t about perfection.

It’s about making informed choices most of the time.

Luke
🧡

Lavarello al Forno

A version using ingredients you can easily find

Serves 2
Total Time: 30–35 minutes
Approx. 420 calories per serving

Ingredients

* 2 skinless white fish fillets (haddock, cod, hake, or sea bass) – about 150g each
* 1 tbsp olive oil
* 1 lemon (zest and juice)
* 2 garlic cloves, finely chopped
* 1 tbsp fresh parsley, chopped
* 1 tsp fresh thyme leaves (or ½ tsp dried)
* Salt and black pepper
* 250g new potatoes, sliced
* 200g tenderstem broccoli or green beans

Method

1. Prepare the potatoes
* Boil the sliced new potatoes for 8–10 minutes until just tender.
* Drain and set aside.
2. Make the herb dressing
* Mix together the olive oil, lemon zest, lemon juice, garlic, parsley, thyme, salt, and pepper.
3. Bake the fish
* Place the fish fillets in a baking dish.
* Spoon over the herb dressing.
* Arrange the potatoes around the fish.
* Bake at 200°C (180°C fan) for 15–18 minutes, until the fish flakes easily.
4. Cook the vegetables
* Steam the broccoli or green beans for 4–5 minutes while the fish cooks.
5. Serve
* Plate the fish with the potatoes and vegetables.
* Spoon any juices from the baking dish over the top.

To make it feel even more “Authentic ”

Serve with:

* A simple rocket salad with lemon dressing.
* A few capers scattered over the fish.
* Fresh parsley and extra lemon wedges.

Per Serving

Macro Amount
Calories ~410 kcal
Protein ~39g
Carbohydrates ~24g
Fat ~17g
Fibre ~5g

“Do I Really Need to Track Calories?” 📱🍎

One tip I often suggest to people at the start of their weight loss journey is tracking their food intake for a little while using an app like MyFitnessPal or a simple food diary.

Now before anyone rolls their eyes… hear me out. 😅

I completely understand that calorie tracking isn’t for everyone.

It can feel time-consuming.

Some people find it frustrating.

And for those who currently struggle with, or have previously struggled with, eating disorders, it may not be the right approach at all.

But for many people, it can be one of the most eye-opening tools available.

One of the biggest reasons people struggle with weight loss is not because they’re making bad food choices, but because they don’t have a clear picture of what they’re actually eating each day.

Tracking can help you:

✅ Understand your portion sizes

✅ Spot hidden calories in snacks, drinks, oils and sauces

✅ See whether you’re eating too much… or in some cases not enough

✅ Learn how much protein, fruit and vegetables you’re actually getting

✅ Build awareness without relying on guesswork

What surprises many people is that tracking isn’t really about chasing the lowest calorie number possible.

It’s about education.

It’s about understanding your habits.

It’s about creating awareness.

And once you have that awareness, you can start building a lifestyle that feels balanced and sustainable.

A lifestyle where:

🍕 You can enjoy a takeaway occasionally.

🍷 You can have drinks with friends.

🍰 You can enjoy birthdays and celebrations.

🍔 You can eat foods you genuinely love.

Without feeling guilty.

Without feeling restricted.

Without feeling like you’re permanently “on a diet.”

The goal isn’t to have food controlling your life.

The goal is to understand food well enough that you feel in control of your choices.

For many people, a few weeks of tracking can provide lessons that last a lifetime.

If you’re struggling to understand why your weight isn’t changing, sometimes a food diary can tell a story that the scales alone never could.

Luke
🧡

“But I Eat Healthy…” 🥗

One of the most common things I hear from people starting their weight loss journey is:

“I don’t understand it… I eat healthy but I’m not losing weight.”

And honestly, that’s completely understandable.

The truth is that weight loss isn’t just about eating healthy foods — it’s also about how much we’re eating.

Foods like rice, pasta, potatoes, nuts, oils, cheese and even healthy homemade meals can add up to a lot of calories without us realising. It’s very easy to eat more than your body needs, even when your food choices are good.

That’s why portion control can be one of the biggest game changers when trying to lose weight.

Simple Portion Guidelines

✅ A 500g pack of mince should make 4 portions

Approximate nutrition per 125g raw portion:

• 5% Beef Mince – 171 calories, 26g protein
• Turkey Mince – 144 calories, 29g protein
• Chicken Mince – 150 calories, 29g protein

✅ A microwave rice packet = 2 portions

✅ Dried pasta = around 80g per portion

Small changes like these can save hundreds of calories each day without feeling restrictive.

Easy Batch-Cooked Meals

🍝 Spaghetti Bolognese
🌶️ Chilli Con Carne
🍗 Jambalaya
🌮 Fajita Bowls (skip the wraps)
🥘 Stew & Vegetables

A Simple 1,500-Calorie Day

🍳 Breakfast: 300-350 calories
🥜 Snack: 150-200 calories
🍽️ Lunch: 450-500 calories
🍎 Snack: 150-200 calories
🍽️ Dinner: 450-500 calories

Easy High-Protein Options

Breakfasts
🥣 Overnight Oats & Protein Powder
🥚 Egg Muffins
🍓 Protein Yogurt & Berries
🍳 Breakfast Burrito Bowls

Snacks
✔️ Protein Yogurt
✔️ Boiled Eggs
✔️ Cottage Cheese & Fruit
✔️ Protein Pudding
✔️ Protein Shake & Banana

And remember…

❌ You don’t need to survive on salads.
❌ You don’t need to cut out your favourite foods.

Most people simply need a better understanding of portions, calories and consistency.

A calorie deficit built around foods you enjoy will always be easier to stick to than the latest fad diet.

If you’re struggling to lose weight, my inbox is always open for questions and support.

Luke
🧡