What can you get for £4.35 these days?
I’m really pleased to say I have a rare opportunity for someone to join my small group personal training sessions
My evening small group sessions have been completely sold out since launching 2 years ago, so spaces like this don’t come around very often.
And when you look at what’s included, £87 a month really does go a long way.
If you make use of the full timetable, it works out at around £4.35 per session.
That’s not just a workout. That’s support, accountability, community and a routine you can actually enjoy being part of.
I keep my groups intentionally small, with a maximum of 6 people, so everyone gets the support, guidance and attention they need while still getting that lovely motivation that comes from training together.
At the moment, I have ONE place available at either:
🌅 Monday & Friday — 7:30am–8:15am
🌙 Monday & Friday — 6:30pm–7:15pm
For £87 per month, you’ll get:
💪 Two small group PT sessions every week
👥 Maximum of 6 people per session
🧡 A welcoming, supportive environment away from intimidating commercial gyms
And completely FREE as part of your membership:
💻 Tuesday 5:45pm — LBT over Zoom
🔥 Thursday 6pm — Bodyweight HIIT over Zoom
🧘 Saturday 9am — Relaxing Stretch & Mobility at the studio or over Zoom
So if you use everything available, that’s up to 5 sessions every week for your £87 monthly membership.
And if you’re thinking “I’m not sure if small group training is for me…”
That’s absolutely fine.
You can try it completely FREE for one week before deciding.
No pressure.
No awkward sales pitch.
No commitment.
Just come along, meet the group, experience the sessions and see how you feel.
Because
What can you get for £4.35 these days?
A coffee, maybe. ☕️
Or you could get a session that leaves you feeling stronger, more confident and part of something.
Spaces like this don’t come around often.
If you think it could be right for you, drop me a message and let’s have a chat.
Luke
🧡
Luke Samuel Frith
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🧡NASM ‘Personal’ Trainer- Helping YOU Lose Weight From Your Body & Mind 🤍 Friendly & Private Studio
16/08/2026
What If I Told You Your PT Session Is Only Part Of What You Get?
Personal Training with me Is about so
much more then the time we spend together
When people think about personal training, they often picture the workout.
But the truth is, the real results come from everything that happens outside of our sessions too.
That’s why when you train with me, you’re not just getting someone to count your reps. You’re getting the support, guidance and tools to help you build healthy habits that actually last.
Alongside your personal training sessions, you’ll also receive:
📖 A 90+ Recipe Pack filled with simple, family-friendly meals that prove healthy eating doesn’t have to be boring or complicated.
🍽️ A brand new recipe every week to keep things fresh, exciting and make it easier to stay on track without eating the same meals over and over.
📊 A comprehensive health assessment, because the scales only tell a tiny part of the story.
We’ll look at:
🫀 Heart Age – Giving us a better understanding of your cardiovascular health.
⚖️ Visceral Fat – The fat around your organs that’s linked to long-term health, helping us focus on improving your wellbeing as well as your appearance.
💧 Water Percentage – Because good hydration supports your energy levels, recovery and overall health.
🏋️ Body Fat & Muscle Mass – So we can celebrate the progress that really matters, building strength while reducing body fat, rather than obsessing over a number on the scales.
For me, personal training has never just been about helping people lose weight.
It’s about helping you become healthier, stronger, more confident and giving you the knowledge to maintain those results long after you’ve reached your goal.
Because you deserve more than just a workout. You deserve support every step of the way.
Luke
🧡
Fakeaway Fish & Chips with Mushy Peas & Chip Shop Curry Sauce
Serves: 2
Calories: ~495 kcal per serving
A healthier take on a British classic that’s crispy, satisfying and packed with flavour without the deep frying.
Ingredients
Crispy Fish
* 2 white fish fillets (150g each - cod, haddock or po***ck)
* 40g 0% Greek yoghurt
* 30g panko breadcrumbs
* 20g plain flour
* 1 tsp paprika
* 1 tsp garlic granules
* ½ tsp onion powder
* Salt & black pepper
* Low-calorie cooking spray
Chips
* 300g Maris Piper potatoes, cut into chunky chips
* 1 tsp smoked paprika
* 1 tsp garlic granules
* Salt & pepper
* Low-calorie cooking spray
Mushy Peas
* 200g frozen garden peas
* 10g butter
* Splash of boiling water
* Salt & black pepper
* Pinch of mint (optional)
Chip Shop Curry Sauce
* 10g butter
* 10g plain flour
* 250ml chicken or vegetable stock
* 1 tsp mild curry powder
* ½ tsp turmeric
* ½ tsp onion powder
* ½ tsp garlic powder
* 1 tsp Henderson’s Relish
* Black pepper
Method
1. Prepare the Chips
Toss the chips with paprika, garlic granules, salt, pepper and a few sprays of oil. Air fry at 200°C for 22–25 minutes, shaking every 5 minutes until golden.
2. Coat the Fish
Pat the fish dry.
Mix the Greek yoghurt with the paprika, garlic granules, onion powder, salt and pepper.
Coat the fish in the yoghurt mixture before pressing into a mixture of the flour and panko breadcrumbs.
Spray well with cooking spray.
Air fry at 200°C for 12–15 minutes, turning once halfway through, until crisp and flaky.
3. Make the Mushy Peas
Boil the peas for 3–4 minutes.
Drain and mash with the butter and a splash of boiling water until smooth but still slightly chunky.
Season with salt, pepper and a little mint if using.
4. Curry Sauce
Melt the butter.
Stir in the flour and cook for 1 minute.
Gradually whisk in the stock until smooth.
Add the curry powder, turmeric, onion powder, garlic powder, Henderson’s Relish and pepper.
Simmer for 5 minutes until thick and glossy.
Nutrition (Per Serving)
* Calories: ~495 kcal
* Protein: ~39g
* Carbohydrates: ~42g
* Fat: ~17g
A SIMPLE 30-MINUTE KETTLEBELL FULL BODY HOME WORKOUT
All you need for this workout is one kettlebell, a little bit of space and around 30 minutes.
If you’re new to exercise, getting back into a routine, or just want something simple you can do at home, this one is for you.
No complicated exercises. No need to be super fit. And no need to smash yourself into the ground.
Just 10 simple movements, 3 rounds and around 30 minutes of your day.
💪 HOW IT WORKS
⏱️ 1 minute of each exercise
休 10 seconds rest between exercises
Once you’ve completed all 10 exercises, take a 1-minute rest, grab some water and then start your next round.
Complete 3 rounds in total.
THE WORKOUT
1️⃣ Squats
A simple lower-body movement to get you started.
2️⃣ Kettlebell Swings
Keep the movement controlled and focus on driving through your hips.
3️⃣ Reverse Lunges
Alternate legs and take your time.
4️⃣ Squat & Press
Squat down, stand tall and press the weight overhead.
5️⃣ Upright Row
Keep the movement controlled rather than worrying about how much weight you’re using.
6️⃣ Bicep Curls
Simple, controlled reps. No swinging!
7️⃣ Bent-Over Back Row
Hinge forward, keep your back nice and strong and pull the weight towards you.
👉 Only have one kettlebell? No problem. Do 30 seconds on one arm and 30 seconds on the other, or if you prefer, a full minute on one side and then one minute on the other.
8️⃣ Trunk Twists
Keep your core engaged and rotate under control.
9️⃣ Wood Chops – Side 1
Rotate through your body in a controlled movement.
🔟 Wood Chops – Side 2
Switch sides and repeat.
Then take your 1-minute rest and go again!
AND REMEMBER…
If you’re new to exercise, you don’t have to do everything perfectly.
Use a lighter weight.
Take a longer rest if you need it.
Slow the exercises down.
Or stop for a moment and catch your breath.
The goal isn’t to prove how fit you are.
The goal is simply to move.
And if you haven’t exercised for a while, completing this workout is something to be proud of. 👏
Save this post and give it a go when you have 30 minutes to yourself! 💪
Luke
🧡
Small Group Personal Training Availability
I’m really pleased to say I have a rare opportunity for someone to join my small group personal training sessions 🎉
My evening small group personal training sessions have been completely sold out since launching 2 years ago, so spaces like this don’t come around very often.
I keep my groups intentionally small, with a maximum of 6 people, to make sure everyone gets the support, guidance and attention they need while still enjoying the motivation and community that comes from training together.
At the moment, I have ONE place available at either:
🌅 Monday & Friday 7:30am-8:15am
🌙 Monday & Friday 6:30pm-7:15pm
For just £87 per month, you’ll receive:
💪 Two small group personal training sessions every week
👥 A maximum of 6 people per session
🧡 A welcoming, supportive environment away from the intimidation of commercial gyms
And included completely FREE:
💻 Tuesday 5:45pm — LBT session over Zoom
🔥 Thursday 6pm — Bodyweight HIIT over Zoom
🧘 Saturday 9am — Relaxing Stretch & Mobility session at the studio or over Zoom
And if you’re unsure whether small group training is right for you, you can try it completely FREE for one week before deciding.
No pressure. No commitment. Just come along, meet the group, experience the sessions and see how you feel.
This is about so much more than just exercise.
It’s about building confidence, creating a routine that fits around your lifestyle, having accountability, and being part of a community where everyone supports each other.
Whether you’re new to fitness, returning after some time away, or simply looking for a more enjoyable way to train, I’d love to help you take that first step.
No intimidating gym environment.
No feeling like you don’t belong.
Just a friendly, supportive space where you can feel comfortable being yourself.
Spaces like this don’t come around often, so if you’ve been looking for a way to make exercise a consistent part of your week, this could be the perfect opportunity.
Drop me a message and let’s have a chat.
Luke
🧡
Fakeaway KFC Boneless Banquet (Serves 2)
Per Serving: ~485 calories | Protein: ~39g
Ingredients
Crispy Boneless Chicken
* 300g chicken breast, cut into strips
* 80g 0% Greek yoghurt
* 30g plain flour
* 30g panko breadcrumbs
* 2 tsp paprika
* 1 tsp garlic powder
* 1 tsp onion powder
* 1 tsp dried oregano
* 1 tsp dried thyme
* ½ tsp white pepper
* ½ tsp black pepper
* ½ tsp salt
* Low-calorie cooking spray
Skinny Fries
* 240g Maris Piper potatoes, cut into thin fries
* 1 tsp smoked paprika
* 1 tsp garlic granules
* Salt & black pepper
* Low-calorie cooking spray
KFC-Style Gravy
* 10g butter
* 10g plain flour
* 200ml chicken stock
* 1 tsp onion powder
* ½ tsp garlic powder
* ¼ tsp black pepper
* 1 tsp Henderson’s Relish
Method
1. Marinate the Chicken
Mix the Greek yoghurt with the paprika, garlic powder, onion powder, oregano, thyme, white pepper, black pepper and salt. Coat the chicken strips well and leave to marinate for at least 20 minutes (or overnight if you have time).
2. Coat the Chicken
Mix the plain flour and panko breadcrumbs together. Press each chicken strip firmly into the coating until evenly covered.
3. Air Fry the Chicken
Spray generously with low-calorie cooking spray and air fry at 200°C for 14–16 minutes, turning halfway through, until golden, crispy and cooked through.
4. Cook the Fries
Toss the fries with smoked paprika, garlic granules, salt, pepper and cooking spray. Air fry at 200°C for 20–25 minutes, shaking every 5 minutes until crisp.
5. Make the Gravy
Melt the butter in a small saucepan over a medium heat. Stir in the flour and cook for 1 minute. Gradually whisk in the chicken stock until smooth. Add the onion powder, garlic powder, black pepper and Henderson’s Relish. Simmer for 3–5 minutes until thickened.
Nutrition (Approx. Per Serving)
* 🍗 Crispy Chicken: 275 kcal
* 🍟 Skinny Fries: 120 kcal
* 🥣 KFC-Style Gravy: 90 kcal
Total Per Serving: ~485 Calories
Protein: ~39g
Carbohydrates: 34g
Fat: 18g
💪🏻 An Opportunity That Doesn’t Come Around Very Often… 💪🏻
One of the questions I’m asked the most is:
“Do you have any evening availability?”
For the last couple of years, the answer has unfortunately been no. Evening sessions have been fully booked, and I know that’s been disappointing for so many people who need training to fit around work and family life.
Well… I’m really pleased to say I now have availability on a Tuesday evening! 🎉
Whether you’re completely new to the gym, returning after some time away, or just looking for some extra guidance and accountability, I’d love to help you take that first step.
If you’re looking for more than one session each week, I also have Saturday morning availability, giving you the chance to build a routine that works around your lifestyle.
I offer:
💪 1-1 Personal Training
👫 Shared Personal Training (perfect if you’d like to train with a friend, partner or family member)
And because choosing a personal trainer is a big decision, I never want you to feel pressured into committing.
That’s why I offer a FREE 30-minute taster session, so you can come and meet me, have a chat about your goals, see the studio, and make sure I’m the right person for you before making any commitment.
No pressure. No intimidating gym. Just a welcoming, supportive environment where you can feel comfortable being yourself.
If you’ve been waiting for an evening space to become available, this could be your chance.
Drop me a message and let’s have a chat. I’d love to help you start your journey.
Luke
🧡
03/08/2026
Mongolian Beef Noodles
Serves: 2
Calories: ~485 per serving
Protein: ~35g per serving
Ingredients
* 250g lean rump steak (all visible fat removed), thinly sliced
* 1 tsp cornflour
* 1 tsp sesame oil
* 1 medium onion, sliced
* 1 red pepper, sliced
* 2 garlic cloves, minced
* 1 tsp fresh ginger, grated
* 2 nests (120g) medium egg noodles
* 2 spring onions, sliced
* 1 tsp sesame seeds (optional)
Sauce
* 3 tbsp light soy sauce
* 1 tbsp oyster sauce
* 1 tbsp dark soy sauce
* 1 tbsp brown sweetener (or 1 tsp brown sugar)
* 1 tsp rice vinegar
* 50ml water
* ½ tsp chilli flakes (optional)
Method
1. Cook the egg noodles according to the packet instructions. Drain and rinse briefly with cold water to stop them sticking.
2. Toss the sliced steak with the cornflour until lightly coated.
3. Heat the sesame oil in a large frying pan or wok over a high heat. Cook the steak for 2–3 minutes until browned. Remove and set aside.
4. In the same pan, cook the onion and pepper for 4–5 minutes until softened. Add the garlic and ginger and cook for another 30 seconds.
5. Whisk together all the sauce ingredients and pour into the pan. Simmer for 1–2 minutes until it starts to thicken slightly.
6. Return the beef to the pan along with the cooked noodles. Toss everything together until the noodles are coated in the glossy sauce and heated through.
7. Finish with the sliced spring onions and a sprinkle of sesame seeds if using.
Per Serving
* Calories: ~485 kcal
* Protein: ~35g
* Carbohydrates: ~42g
* Fat: ~15g
01/08/2026
🤝 PLAYER SPONSOR ANNOUNCEMENT 🤝
The Steelwomen are delighted to announce that Lola Peacock is proudly sponsored for the 2026/27 season by Luke Samuel Frith – Lean Strong Fit! 💪🔴⚪
Luke’s support is helping us continue our mission of making football more affordable and accessible for our players by contributing towards the ever-increasing costs of running an open-age women’s team.
From pitch hire and winter training to referee fees and equipment, every sponsorship makes a genuine difference, and we’re incredibly grateful that Luke has chosen to back both Lola and the Steelwomen this season.
If you’re looking to improve your fitness, strength or overall wellbeing, be sure to check out Lean Strong Fit and show some support to the businesses that support grassroots football.
A huge thank you, Luke. Welcome to the Steelwomen family! ⚽️🔴
01/08/2026
“Four years ago, I started working from a little private studio with a simple goal, to create a place where people felt comfortable, supported and genuinely looked forward to exercise.
Looking around today at the photos on the wall and memories that have been created here
I realise it was never about building a gym;
It was about building this community.
A place where people could find confidence again. A place where friendships could grow. A place where hope, happiness, and a passion for life could be rediscovered through movement.
Because fitness has an incredible way of changing far more than just our bodies.
So, to celebrate four amazing years, I’d love for us to do something together.
🧡 The August Kindness Challenge 🧡
For the 31 days of August, I challenge every member of my community to complete at least one act of kindness.
This isn’t about who can do the biggest or most impressive gesture.
It’s about proving that lots of small acts, carried out by lots of good people, can create a huge ripple effect.
Once you’ve completed your act of kindness, send me a message or a photo with a little explanation of what you did.
At the end of the month, I’ll share every act of kindness (completely anonymously) so we can all see the incredible impact this community has made together.
Here are a few ideas to get you started:
☕ Buy a coffee or pay for the person behind you at a café or drive-thru.
💬 Check in on someone you haven’t spoken to for a while with a call or message.
⭐ Leave a positive review for a local independent business you love.
👕 Donate clothes, books, or toys you no longer need to a local charity.
🙌 Help a neighbour, friend, or family member with something they’ve been putting off, whether that’s shopping, gardening, or carrying heavy bags.
😊 Give someone a genuine compliment or a few words of encouragement. You never know how much they might need to hear them.
Finally…
Thank you for being part of my community
And Thank you for four years”
Luke
🧡
Click here to claim your Sponsored Listing.
Location
Category
Telephone
Address
Lound Court, Lound Side, Chapeltown
Sheffield
S352UX
Opening Hours
| Monday | 7:30am - 9pm |
| Tuesday | 7:30am - 9pm |
| Wednesday | 7:30am - 9pm |
| Thursday | 7:30am - 9pm |
| Friday | 7:30am - 9pm |
| Saturday | 9am - 9:30am |