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Monday 7:30am - 9pm Tuesday 7:30am - 9pm Wednesday 7:30am - 9pm Thursday 7:30am - 9pm Friday 7:30am - 9pm Saturday 9am - 9:30am

Luke Samuel Frith

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Luke Samuel Frith

🧡NASM ‘Personal’ Trainer- Helping YOU Lose Weight From Your Body & Mind 🤍 Friendly & Private Studio

05/10/2026

DO YOU KNOW THE SECRET?

01/10/2026

SPICY HARISSA SALMON WITH COUSCOUS & GREEK YOGURT DRIZZLE

Quick. Full of flavour. High in protein and definitely not the kind of meal that feels like “diet food”.

And If you train 1-1 with me, you’ll get a brand-new recipe like this every single week, because getting results isn’t just about what we do in the studio.

It’s about helping you feel confident with what you’re doing outside of it too.

So, here’s this week’s recipe 👇

Serves: 2
Time: 15 minutes
Calories: ~490 per serving
Protein: ~35g per serving

🛒 INGREDIENTS

• 2 salmon fillets (120–130g each)
• 1½ tbsp harissa paste
• 120g wholewheat couscous
• ½ cucumber, diced
• Small bunch fresh parsley, chopped
• Juice & zest of 1 lemon
• 150g full-fat Greek yogurt
• 1 small garlic clove, grated/crushed
• 1 tsp olive oil
• Salt & pepper

👨‍🍳 METHOD

1. Get the couscous ready

Add the couscous and a pinch of salt to a bowl. Pour over 180ml boiling water, cover and leave for 5 minutes.

Fluff with a fork, then stir through the cucumber, parsley, lemon zest and a squeeze of lemon juice.

2. Get that salmon cooking

Pat the salmon dry, then rub generously with the harissa paste.

Heat the olive oil in a non-stick pan and cook the salmon for around 3–4 minutes each side, depending on thickness, until golden and cooked through.

3. Make the drizzle

Mix the Greek yogurt with the garlic and 1 tbsp lemon juice. Season with a little salt and pepper.

4. Bring it all together

Divide the couscous between two plates, top with the salmon and finish with a generous spoonful of that cool, creamy yogurt drizzle.

Scatter over some extra parsley and dig in.

WANT TO SWITCH IT UP?

Add roasted peppers or courgette for some extra veg.

Want a leaner option? Swap the salmon for chicken breast strips.

Or for a little extra zing, finish with pomegranate seeds or a drizzle of pomegranate molasses.

Good food. Simple ingredients. Plenty of flavour.

Because eating well doesn’t have to mean eating boring food.

Luke
🧡

29/09/2026

GREAT TRAINING. GREAT ATMOSPHERE. GREAT PEOPLE.

One of the biggest things I love about small group personal training is that you get the best of both worlds — the support of a group, with training that can still be adapted to you.

Here’s what one of my clients had to say:

“Luke’s a great trainer. I love small group training, he provides different sessions each week to keep us motivated. It’s always a great atmosphere and we all have fun as well as working hard. No matter what your fitness level, Luke will make adaptations to suit your personal…”

And that’s exactly what I want every session to be. 🧡

💪 Different sessions to keep things fresh
🔥 Challenging workouts without feeling repetitive
😊 A great atmosphere
😂 Plenty of fun and laughter
🎯 Adaptations to suit your individual fitness level
🤝 A supportive group where everyone feels included

You don’t need to be fit before you start.

You don’t need to know what you’re doing.

And you definitely don’t need to feel intimidated.

You just need to take that first step.

The rest? We’ll work on together.

Luke
🧡

27/09/2026

A FEW PT SPACES HAVE JUST BECOME AVAILABLE

If you’ve been thinking about starting PT but the thought of walking into a busy, intimidating gym has always held you back

Maybe this is your sign.

I work from a small, private studio in Chapeltown, no crowds, no gym intimidation, no judgement. Just you, your goals and the support you need to feel comfortable and confident.

Current availability:

📅 Tuesday — from 6:30pm
📅 Wednesday — 5pm–6:30pm
📅 Friday — 5pm–6:30pm
📅 Saturday — from 9:30am

And your PT isn’t just about the hour you spend training.

You’ll also get:

📖 90+ recipe pack with simple, family-friendly meals
🍽️ A new recipe every week to keep things fresh
📊 Comprehensive health assessments looking at Heart Age, visceral fat, hydration, body fat & muscle mass, because progress is about so much more than the number on the scales.

And if you’re not sure whether PT is right for you, you can come and try it first with a FREE 30-minute taster session.

No commitment. No awkward sales pitch. No pressure.

Just come along, see the studio, have a chat and experience what PT with me is actually like.

If you’ve been waiting for the right time to start, send me a message and let’s have a chat.

Luke
🧡

26/09/2026

GRAVY-DIPPED CHICKEN & STUFFING BURGERS

Proper comfort food… but under 500 calories. Basically a Sunday roast that decided to become a burger.

Serves 2 | ~475 calories per serving | ~43g protein
Prep: 15 mins | Cook: 20 mins

🛒 INGREDIENTS

Chicken & Stuffing Burgers

* 300g chicken breast mince
* 50g sage & onion stuffing mix
* 75ml boiling water
* ½ small onion, very finely diced
* 1 tsp dried sage
* ½ tsp garlic granules
* Black pepper
* 2 small brioche-style burger buns — around 120 calories each

Henderson’s Gravy

* 250ml chicken stock
* 1 tsp gravy granules
* 1 tsp cornflour
* 1 tsp Henderson’s Relish
* ½ tsp onion granules
* Black pepper

To Finish

* 20g light mature cheddar, grated
* Fresh parsley

METHOD

1. Make the stuffing

Mix the stuffing mix with 75ml boiling water and leave for around 5 minutes to absorb.

2. Make the burgers

Add the chicken mince, diced onion, sage, garlic granules and black pepper to a bowl.

Add the prepared stuffing and mix everything together until well combined.

Shape into 2 large burgers.

3. Cook the burgers

Preheat your oven to 200°C fan / 220°C conventional.

Place the burgers onto a lined baking tray and lightly spray with cooking oil.

Bake for 18–20 minutes, turning halfway through.

During the final 2–3 minutes, sprinkle the cheese over the top and return to the oven until melted.

Make sure the chicken is cooked completely through before serving.

4. Make the Henderson’s gravy

Add the chicken stock, gravy granules, Henderson’s Relish, onion granules and black pepper to a saucepan.

Mix the cornflour with a small splash of cold water until smooth, then stir into the gravy.

Simmer for 2–3 minutes, stirring, until thick and glossy.

5. Build your burgers

Toast the buns and add the chicken & stuffing burgers.

Top with a little cranberry sauce and fresh parsley.

Pour the hot Henderson’s gravy into a small bowl and serve alongside for dipping.

NUTRITION PER SERVING

Calories: ~475 kcal
Protein: ~43g
Carbohydrates: ~48g
Fat: ~12g

APPROXIMATE COST

Total recipe: ~£4.80
Cost per serving: ~£2.40

Luke
🧡

25/09/2026

Transformative, Supportive & Fun

Charlotte’s journey with me and the group has now come to an end and honestly… what a journey it has been.

Charlotte joined my group PT sessions in Chapeltown back in January 2025, at 44, with a goal of losing a stone and a half and becoming fitter and stronger.

But look at what she’s achieved since then. 🥹

🏃‍♀️ 10K races
🏃‍♀️ Half marathons
⛰️ The Yorkshire Three Peaks
💪 Becoming stronger and fitter
🧡 And, most importantly, building confidence and believing in herself.

What started as simply wanting to get fitter turned into doing things that I’m sure Charlotte never imagined she’d be capable of when she first walked through the door.

That’s what I love most about what we do.

It’s not just about weight loss, measurements or what the scales say. It’s about the things you go on to do, the memories you make, the confidence you build and realising just how capable you actually are.

I’m incredibly proud of you, Charlotte. Your not just a client now, you’re a friend

I’m going to miss having you in the group, but I hope you look back at everything you’ve achieved and realise just how far you’ve come.

Thank you for trusting me, for throwing yourself into every challenge and for being such a big part of our little community.

This might be the end of your PT journey with me for now… but I really hope it’s only the beginning of everything else you’re going to achieve.

Go and show the world what you can do, Charlotte.

Luke
🧡

24/09/2026

GET FITTER. GET STRONGER. HAVE A LAUGH ALONG THE WAY

One of my favourite things about personal training is showing people that getting fitter and stronger doesn’t have to feel like a chore.

This lovely review sums it up perfectly:

“Luke’s sessions are always well planned, challenging and enjoyable. I would highly recommend him to anyone wanting to get fitter and stronger, whilst having a laugh at the same time.”

That’s exactly what I want every session at The Secret PT Room to feel like.

✅ Well planned
💪 Challenging
😊 Enjoyable
😂 Plenty of laughs
🧡 A supportive environment where you can be yourself

Because you can work hard without taking yourself too seriously.

If you’ve been thinking about getting fitter, stronger and feeling better in yourself, maybe it’s time to take that first step.

Come and see what The Secret PT Room is all about.

Luke
🧡

23/09/2026

When our Jules asks you to train with her… 😂

21/09/2026

YOU WON’T SEE MANY PTs SAYING THIS…

But I understand.

I understand what it feels like to look in the mirror and not really like what you see.

Because right now, that’s me.

You might look at these pictures and think…
“Luke looks absolutely fine.”

And maybe, from the outside, I am.

But I don’t just see what’s in front of me. I see what I once was. I see the body I worked hard for. I see the version of myself where maintaining my weight felt easy.

And if I’m being completely honest…

I miss it.

After running my first marathon earlier this year, I ended up with a pretty nasty back injury. I couldn’t train properly for around four months.

And something I never expected was that I’d find myself around 2 stone heavier than where I wanted to be.

And that’s been hard.

Not because I think I need to be perfect.
Not because I think my worth is determined by a number on the scales but because I know how I want to feel in my own skin.

And right now, I’m not quite there.

But here’s the important part…

I can train again.

So my journey starts again. Not from the beginning but from experience.

I know what it feels like to start. I know what it feels like to stop. I know what it feels like to lose weight. I know what it feels like to put it back on. I know what it feels like to look in the mirror and wish you saw something different and I know how difficult it can be to find that motivation to start again.

That’s actually one of the reasons I became a personal trainer.

I’m not a PT for perfect people.

I’m a PT for normal people. People who have busy lives. People who have started and stopped. People who don’t always feel confident and People who look in the mirror and don’t recognise themselves anymore.

And maybe most importantly…

For People who need someone who understands.

So if you’re looking at these pictures thinking,

“Luke looks fine.”

Just know…

I see what I once was.

And now I’m going to work towards feeling that way again.

And if you’re ready to start your journey too, I’ll be right there beside you, every step of the way.

Luke
🧡

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

Telephone

+447717295124

Website

https://www.instagram.com/lukesamuelfrith_/?hl=en-gb

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