Ste Thomas Health and Nutrition

06/01/2026

Online Coaching Options - £249 / One off payment 💪

Strength Phase - Build Absolute Strength:
• 3-session per week programme designed to maximise strength output
• Structured low-volume training building up to high-intensity over 12 weeks
• Starts controlled and sub-maximal, finishes with your heaviest lifts and peak strength
• If you’ve never followed a periodised strength phase before and want to reach the strongest you’ve ever been in a safe, controlled, and measurable way, get signed up:

https://monzo.com/pay/r/ste-thomas-health-nutriti_vPzxTx5BKsXuxL

Physique / Hypertrophy Phase - Build Muscle & Improve Physique Development:
• 4-session per week programme focusing on muscle hypertrophy, symmetry, and physique development
• Structured high-volume, moderate-to-high effort progression with metabolic finishers over 12 weeks
• Each block has clear intent; mechanical tension, volume accumulation, intensifiers, and de-load strategies
• Be ready to be challenged with the right amount of volume to stimulate true hypertrophy, breaking down muscle tissue and rebuilding stronger and with better definition. Get signed up:

https://monzo.com/pay/r/ste-thomas-health-nutriti_ZAzmjcGh8hFyAs?from_qr=true

With both phases:
• Each logged session provides clear insights into progression and performance trends
• Weekly check-ins with me where I analyse your training, adjust, and set your focus for the following week
• Accountability through weight, measurements, and progress photos

Perfect for someone who:
• Wants to experience my style of training and understand what it is truly like to train properly
• Has hit a plateau and needs a new stimulus
• Wants more structure, accountability, and clear progression
• Trains hard but suspects their current programme has led to imbalanced development (very common)
• Wants to fix asymmetries, improve performance, and build a physique that’s balanced, strong, and aesthetic
* Enjoys training but wants a coach reviewing their data weekly to ensure they keep progressing in the right direction.

My training isn’t just random workouts thrown together. A huge amount of thought and structure goes into each programme. And whilst they’re not personalised to your exact goals, they’re designed to deliver results. If you show up and put in the work, you will get the results, and I’ll ensure you keep pushing your limits every single week. This isn’t optional. It’s how it’s done, let's gooooo 🚀

fans Following

03/01/2026

To those of you overwhelmed by what supplements to use, here is what I recommend to all of my clients using, in no particular order:

Magnesium Biglycinate - https://zooki.com/STEJAY21

Vitamin K2 - https://uk.iherb.com/.../innovixlabs-full-spectrum.../94915 / Discount code: BFZ5045

Omega 3 - https://www.dolphinfitness.co.uk/.../life.../184643

Collagen with Vitamin C - Zooki https://zooki.com/STEJAY21 And/Or LLS https://www.lovelifesupplements.co.uk/?ref=stejay21

Magnesium - https://zooki.com/STEJAY21

Creatine - https://zooki.com/STEJAY21

Vitamin D (if you know your blood levels)

This isn’t an extensive list, there are obviously other supplements that can be beneficial, but this is a good foundational stack that ticks a lot of boxes in terms of overall health and based on what is likely to be lacking in most diets. Anything beyond these basic requirements becomes more targeted to the individual and their needs.

If, and ONLY if you are using these first line supplements, then and ONLY then do you consider secondline supplementation. I have seen too many posts lately of people going out and spending £100’s of supplements they don’t need simply because someone who know’s nothing about your nutritional intake has recommended it, like those B12 injections you got from Janet at the salon, despite not establishing if you even have a vitamin B12 deficiency 🤦

Or that Shilijat you got from Two stripes Tony, I guarantee isn’t Shilijat 🤣

So please STOP, ensure you're taking the above, once you are, then you can explore more targeted strategies.

The above is what I use and recommend, all of which meet my strict supplementation criteria, i.e.; clean, high quality, 3rd party tested Zooki, LLS, InnovixLabs. Anything that isn’t, simply put, does NOT contain what it claims, and thankfully, there is now have lots of evidence to support this. For example, a recent study on Amazon brands found that of 44 supplements tested;

87% didn't contain the ingredients claimed.
22 brands only contained 0-3% of what was claimed.
All 13 that didn't have website failed testing.
6 of 8 creatine gummies contained zero creatine.

And this isn't exclusive to Amazon, many of the bigger brands have also been flagged for this, and sadly the reality is that no testing essential means that the product doesn't contain what is claimed on the packaging.

Moving on, obviously there are other supplements that I take, but these are specific to me, and therefore not relevant to this post.
Obviously there are other supplements that I take, but these are specific to me, and therefore not relevant to this post.
Other discount codes:

Blood tests - Thriva, £30 off your first test: thriva.co/i/OC4DCEWZWM8

bulk - https://mention-me.com/m/ol/pd9pk-stephen-thomas

High quality approved health products - https://healf.com/?snowball=STEPHEN55515

Myprotein - £15 off https://www.myprotein.com/referrals.list... - STEPHEN-RS3U

Performance Stack - https://hmn24.com/?ref=STEPHENTHOMAS - STEJAY21

Spacegoods - https://www.spacegoods.com/STEPHEN83580

19/12/2025

Longevity hack ✅

17/12/2025

04/12/2025

Hi everyone, I’ve just published a couple of posts with all of my prices.

I know this isn’t usually ‘the way it's done’, and a lot of coaches and businesses seem to have adopted this model of ‘DM me for prices’, almost like you're about to unlock a mystery prize 🤣

But honestly, I haven’t got time to get dragged into long drawn out back and forth messages for someone to maybe sign up after a week of questions about the price. And actually, I just prefer full transparency, rather than having someone feel that they first have to reach the final boss.

So here it is, hopefully clear and simple 🤞

1:1 Coaching £250 every 4 weeks:
2x Personal Training sessions per week

Group Training:
Tuesday & Thursday - 06:15, Saturday - 07:30
£59/month - 8 sessions / £75/month - 12 sessions

PAYG Options:
£40 - PT Session
£8 - Group Session (Tue/Thu) / £10 - Group Session (Sat)

Online Coaching £249 (One-off Payment to cover 12 weeks)
Programmes available:
Strength Phase - Build Absolute Strength
Physique / Hypertrophy Phase - Build Muscle & Improve Physique Development

And, if you click on each post, you’ll also see the option to sign up. Obviously feel free to message me if you have any questions, but just don’t drag it out over a week 🤣

04/12/2025

IN PERSON COACHING OPTIONS! 💪

1:1 Coaching £250 every 4 weeks (2x PT sessions/week):
What’s included:
• Training program based on your ability, goals, training background and lifestyle
• Every session logged with clear insights into progression and performance trends
• Guidance on form, technique, consistency and mindset so you improve with purpose
• Structured weekly progression to ensure continual development and measurable results
• Saturday morning Group Session included with complimentary tea and coffee, and I’m always giving away free s**t 🎁

A key focus of my 1:1 coaching:
I place a strong emphasis on developing optimal muscle balance and an aligned strength profile. Most people aren’t balanced, even those those with previous gym experience... Especially those with previous gym experience, and if you strive for better aesthetics and optimal body composition, then you need to train in a way that focuses on symmetry. Not only does this reduces injury risk, it improves movement efficiency and more consistent long-term progress.

Availability:
• Monday - 09:30, 10:30
• Wednesday - 10:30
• Friday - 09:30

Sign up: https://monzo.com/pay/r/ste-thomas-health-nutriti_yd3Km5UThQImHw?from_qr=true

If there is a particular date and time that you are interested in, please let me know and I will do my best to accommodate 😊

Group Training £59/month (8 sessions), £75/month (12 sessions):
This isn’t a typical group session, it’s structured progressive training designed to help you get fitter, stronger and more confident with weights.
What makes it different:
• Each month features a new training focus plus a gym challenge to keep things exciting, measurable, and motivating. Last month for example had a 5RM strength focus across the compound lifts, this month is more volume hypertrophy focused with the occasional Saturday Shaun T Insanity workout.
• This is your opportunity to be have me coach you on your form and ensure you keep progressing, no matter what your ability.
• Not my words, but as well as being encouraging, apparently I make this whole strength and fitness thing kinda fun and addictive, which is obviously my goal 🫣

A key focus of my Group Training:
The group programme also includes balanced movement patterns with certain weights logged for each individual as well as ensuring everyone is always improving.

Availability:
• Tuesday - 06:15
• Thursday - 06:15
• Saturday - 07:30

Sign up:
2 sessions/week: https://monzo.com/pay/r/ste-thomas-health-nutriti_d1iGUz9gEWFD3F?from_qr=true

3 sessions/week: https://monzo.com/pay/r/ste-thomas-health-nutriti_epn11lPHSAVIax?from_qr=true

Included with ALL coaching options:
• WhatsApp support groups for training, nutrition, and supplements
• Occasional hikes and social meet-ups

PAYG Options:
• £40 - PT Session
• £8 - Group Session (Tue/Thu)
• £10 - Group Session (Sat)

Peak Strength
Unit 5,
Alexandra road,
Denton,
M34 3DX

Let's Goooooo 🚀

စာတို

03/12/2025

26/11/2025

105kg for 5 reps today, up from 4 reps last session, and that is it, sometimes all you need for progression is just 1 rep 💪

19/11/2025