Luke Samuel Frith

If you’ve never had a personal trainer…
or never felt comfortable in a gym…
this is for you.

I work from a private studio — not a busy gym. No crowds. No feeling watched. No pressure to already know what you’re doing.

It’s a calm, supportive space where you’re guided every step of the way.
Everything is explained clearly, at your pace, and built around you, your goals and your starting point.

1–1 Personal Training
You train one-to-one with me in an encouraging private space.
Perfect if you want full attention, reassurance and a pace that feels safe and manageable.

Or Paired Personal Trianing where you get all the benefits of personal training, expert coaching, accountability, support, and structured workouts, but you can train alongside a friend, partner or family member

Included:
• Personal coaching tailored to you
• A 90+ recipe pack when you start
• Weekly recipes to support your progress
• Weight & measurement reviews
• Support from a coach who’s been on his own journey (over 5 stone lost)

Small Group Personal Training
Train in a small group of no more than 6 people.
Supportive, friendly and welcoming — many people start having never been to a gym before or feel uncomfortable in a mainstream gym

Included:
• Coached sessions in a small, private group
• A supportive, encouraging environment (no competition)
• Weight & measurement reviews
• A 90+ recipe pack when you begin

Both options are designed for:
• Complete beginners
• People who feel nervous about gyms
• Anyone who wants support, structure, laughter and encouragement from someone who’s been in their shoes

It doesn’t matter if you’re a total beginner or someone who’s tried before and stopped.

Because here you will be welcomed with encouragement, laughter and genuine support

If you’ve been watching from the sidelines, telling yourself you’re “not ready yet”…

This might be just be the place for you

Luke
🧡

Chicken Stroganoff Meatballs & Mash

Serves 4

Per Serving

* Calories: ~450 kcal
* Protein: ~39g
* Carbohydrates: ~34g
* Fat: ~15g

Ingredients

For the Meatballs

* 500g chicken breast mince
* 1 egg
* 2 tbsp plain flour
* Salt and black pepper

For the Stroganoff Sauce

* 2 tbsp garlic-infused oil
* 150g mushrooms, finely chopped
* 1½ tsp smoked paprika
* 1½ tsp Dijon mustard
* ½ tbsp tomato purée
* 250ml vegetable stock
* 80g reduced-fat soured cream

To Serve

* 800g potatoes, peeled and chopped
* 320g spinach

Method

Step 1 – Make the Meatballs

Preheat the oven to 220°C / 200°C fan.

Lightly oil a baking tray. In a large bowl, combine the chicken mince, egg, 1 tbsp flour, a pinch of salt and black pepper. Mix until combined.

Roll into 16 meatballs (4 per person) and place on the tray. Bake for 10-12 minutes until cooked through and lightly golden.

Step 2 – Make the Mash

While the meatballs cook, boil the potatoes in salted water for 15-20 minutes until tender.

Drain well and mash until smooth. Season to taste.

Step 3 – Make the Stroganoff Sauce

Heat the garlic oil in a large frying pan over a medium heat.

Add the mushrooms and cook for 4-5 minutes until softened and lightly golden.

Stir in the remaining 1 tbsp flour, smoked paprika, Dijon mustard and tomato purée. Cook for 1 minute.

Gradually pour in the vegetable stock, stirring continuously. Simmer for 5-6 minutes until slightly thickened.

Reduce the heat to low and stir through the reduced-fat soured cream.

Add the cooked meatballs and coat in the sauce.

Step 4 – Wilt the Spinach

Add the spinach to a separate pan with a splash of water and cook for 1-2 minutes until wilted.

Step 5 – Serve

Divide the mash between four plates, top with the stroganoff meatballs and sauce, and serve alongside the wilted spinach.

Nutrition Per Serving

* Calories: 450 kcal
* Protein: 39g
* Carbohydrates: 34g
* Fat: 15g

A great comfort-food style meal that’s high in protein, family-friendly, and fits nicely into a fat-loss plan. 💪🍽️

Did you know I offer 1-1 Personal Training, Paired Personal Training and Small Group Training?

Starting your fitness journey can feel intimidating.

You might worry that everyone else knows what they’re doing, that you’ll be judged, or that personal training is only for super-fit people.

The truth? Most people I work with felt exactly the same when they started.

That’s why I’ve created something different at The Secret PT Room in Chapeltown.

This isn’t a crowded commercial gym full of queues, distractions and people watching. It’s a private, welcoming training studio where you can focus on becoming a healthier, stronger and more confident version of yourself.

Whether you want the individual attention of 1-1 Personal Training, the support of training alongside a friend, partner or family member with Paired Personal Training, or the motivation and community feel of Small Group Training, there’s an option to suit you.

No matter which route you choose, you’ll receive expert coaching, guidance and support in an environment designed to help you succeed.

And if you’ve been thinking about getting fitter, losing weight, improving your health, building confidence or simply getting back to feeling like yourself again, I’d love to invite you for a FREE 30-minute personal training taster session, or a free week of small group training

✅ No pressure
✅ No obligation
✅ No intimidating gym environment
✅ Just a friendly chat, a look around the studio, and the opportunity to see if I’m the right coach for you

Luke
🧡

This is exactly what my studio is all about.

Not a commercial gym.
No crowds.
No waiting for equipment.
No feeling like everyone is watching you.

Just a private, supportive environment where real people can focus on becoming healthier, stronger and more confident.

Over the years, I’ve worked with people who were nervous about stepping into a gym, worried they weren’t fit enough, or felt intimidated by the fitness industry. That’s why I created something different.

A place where you can ask questions without feeling judged.
A place where progress matters more than perfection.
A place where every achievement is celebrated, whether that’s losing weight, running your first 5k, lifting a little heavier, or simply feeling better in yourself.

Fitness shouldn’t be about punishment.

It should be about building a healthier, happier version of yourself whilst still enjoying life.

That’s what I stand for.

No quick fixes.
No fad diets.
No unrealistic expectations.

Just coaching, support, accountability and a plan that’s built around you and your lifestyle.

Because everybody deserves to feel comfortable when starting their fitness journey.

And everybody deserves the chance to succeed. 💪🧡

Did You Know I Offer Shared Personal Training?

Starting your fitness journey can feel intimidating.

You might worry that everyone else knows what they’re doing, that you’ll be judged, or that personal training is only for super-fit people.

The truth? Most people I work with felt exactly the same when they started.

That’s why I offer Shared Personal Training in my private studio.

You get all the benefits of personal training, expert coaching, accountability, support, and structured workouts, but you can train alongside a friend, partner or family member

And when you decide to start your journey, you’ll receive:

📖 A 90+ recipe pack to make healthy eating simple, enjoyable and delicious

🍽️ Weekly new recipes to keep things fresh, exciting and easy to stick to

📊 A comprehensive look at your health, because understanding your body properly creates the foundation for lasting results:

🫀 Heart Age – Discover how healthy your heart really is beyond what the scales tell you.

⚖️ Visceral Fat – Learn about the fat around your organs and why reducing it can improve your long-term health.

💧 Water Percentage – Hydration plays a huge role in energy, metabolism and recovery, and we’ll monitor it together.

🏋️ Body Fat & Muscle Mass – Understand your true body composition so we can focus on losing fat while building strength and confidence.

Plus you’ll receive:

✅ Personalised training sessions tailored to your goals
✅ Ongoing support and accountability
✅ Progress tracking
✅ Nutrition guidance
✅ Expert coaching every step of the way
✅ A private training environment where you can feel comfortable from day one

It’s a great option if you’re new to fitness, lack confidence in busy gyms, or simply enjoy training with someone else.

My private studio isn’t a crowded commercial gym. There are no queues for equipment, no intimidating atmosphere, and no feeling like everyone is watching. Just a supportive environment where you can focus on becoming a healthier, stronger version of yourself.

Luke
🧡