Ste Thomas Health and Nutrition

14/11/2025

14/11/2025

Pull / Push, let’s gooooo 🧨🚀

07/11/2025

Feel like you’re training hard but not really progressing?

Chances are, you don’t need more classes — you need a structured programme designed for your goals.

Your body adapts when you follow a plan that includes:
✅ Strength progression
✅ Testing & tracking
✅ Technique coaching
✅ Purposeful sessions each week
✅ A coach guiding you, not just a timetable

Classes are great for community and energy… which is what we need. But a programme is what drives long-term results, confidence, and consistency.

If you want to feel stronger, improve performance, and train with purpose—not guesswork—this is where you start.
👉 DM PROGRAM and we’ll map out your first training block.
Your plan. Your pace. Your progress.

04/11/2025

Strength:
5x 5 BB Back Squat, establish 5RM

Conditioning - 20 minutes AMRAP:
10 BB Back Squat @ 50% of 5RM
2L Sled Push, increase weight each round
10 Kcal’s Row / Ski
10 Kcal’s Run / Bike

07/10/2025

Age: 43
Bodyweight: 65.9 kg
Training Experience: 14 years

📊 Current Strength Numbers (from the last 12 months):
Bench Press: 4 × 85 kg
Back Squat: 4 × 100 kg
Deadlift: 6 × 140 kg

Despite training for over a decade, and while my programming has always included elements of strength and hypertrophy, I’ve never actually run an all-out strength phase, and I’ve certainly never tested true 1RMs.

But as you know that’s about to change. Over the next few months, I’ll be dialling in completely testing, tracking, and pushing myself to discover what my body can really do as I establish my true maximum lifts.

By the end of this phase, my goal is to have achieved:
👉 Bench, Squat, and Deadlift all firmly in the 5% Club
👉 As close as possible to the 1% standards

This next phase is about building optimal, balanced, raw strength, and uncovering what’s possible after years of laying the foundation.

As you can see, I’m already performing at a level most gym-goers, let alone most people will never reach, and so i’m sure you’ll appreciate that taking it further will be some test.

But here we go… Time to find out what’s under the hood 🚀

And if anybody wants to get on board with me and join my online programme - 100 Days Strength Phase, drop me a DM 💪

30/09/2025

Strength - 8RM Deadlift
Conditioning - 20 Mins AMRAP: 20 KB Swings, 15
DB Burpees, 10 Kcal’s Ski Erg
Gym Challenge - 1 Min DB Hammer Hold

25/09/2025

Thursday morning Strength & Conditioning 💪

23/09/2025

“99% of supplements don’t work, 99% of the time, for 99% of people…”

Then there’s Zooki with their liposomal delivery system, giving up to 4x better absorption and clinically backed formulas that actually work.

Most supplements never make it past the gut. Some contain ingredients your body can’t absorb, and many are dosed too low to matter. A recent study found:

* 40% contained zero nutrients
* 50% contained less than the label claimed

Zooki solves this with liposomal technology, nutrients that survive digestion, reach your bloodstream, and actually get into your cells where your body can use them.

I get asked about supplements a lot, and the truth is that most are a waste of time and what makes it worse is that many are celebrity-endorsed and then priced as a premium 🤦

I only use and recommend a handful of brands, ones that are 3rd-party tested, scientifically backed, and effective. Zooki is one of those.

Yes, they cost more, but quality has a price. Cheap often means poor quality and essentially useless.

If you want to try Zooki, their collagen is a winner and if you set up a subscribe-and-save for 10% off and then use my code STEJAY21 at checkout you’ll get an extra 20% off:

https://zooki.com/STEJAY21

P.S. To my clients: this week, I’ll be giving you some Zooki of your choice — you’re welcome! 😊

23/09/2025

🚨100 Days Left This Year🚨

Starting now, I’m running an all-out strength phase, and I’m opening it up to anyone who’s serious about getting stronger before the year ends.

What is it?
* 3-session per week online programme, training every other day.
* Structured progression from now until the end of the year.
* Starts with a de-load and gradually increases week by week toward your biggest lifts (and beyond).
* Weekly check-ins with me, plus the option to log reps, weight, body stats and progress pics for accountability.

Who’s it for?
Lifters with at least 12 months of strength training experience who want structure, accountability, and a chance to be part of my team and experience my style of training.
While this phase is strictly focused on strength, you’ll soon realise that every program I create carries an element of physique development, and if aesthetics are your goal (like mine), you’ll see changes in both strength and body composition.

Why this matters:
A huge amount of thought and time goes into building each one of my training phases, and whilst this isn’t personalised to your exact goals, it’s a structured system designed to deliver results. If you show up and put in the work, you will get the results, and I will be reviewing your data every week to ensure you keep progressing.

Cost:
A one-off payment of £150 covers you from now until the end of the year.

Anything else?
�A target calorie intake and macronutrient breakdown, should you want to track nutrition. I won’t be coaching you specifically on this, but I will provide you with personalised baseline numbers to work from.

How do I sign up?
Drop me a message with your email address so that I can get you set up on my coaching software. From there, I’ll take a few details, familiarise you with the app, and that’s it, you are good to go.

Who's in?
100 days, 3 sessions a week and a structured program that will take your strength through the roof well whilst nicely complementing your physique. This isn’t just training, it’s a chance to be held accountable and finish the year the strongest you’ve ever been.

Let’s Goooooo 🚀