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BH Fitness

Luke is a BA (hons) personal trainer and online coach with over 8 years’ experience in fitness.
(4)

12/11/2024

🔥 Shoutout to my amazing client Owen! 🔥

Incredible progress just before his trip to America! 🇺🇸 We made only small changes to his diet and added a few training sessions each week—proof that you don’t need extreme measures to see real results. Consistency and the right approach make all the difference!

This guy makes dieting look easy! 💪

08/11/2024

Sausage and egg bagel 😋

I used slimming world sausage patties, 2 eggs, bagel thin and plenty of tomato sauce 🥚🥯🌭

All in the air fryer and really easy!

05/11/2024

Learning something new and pushing yourself in fitness 💪

One of the best parts of fitness isn’t just the physical results – it’s the mental strength that comes from challenging yourself and pushing beyond what you thought possible. Starting something new, whether it's lifting heavier, mastering a new movement, or trying a different workout style, is where real growth happens.

👉 Step Out of Your Comfort Zone: True progress comes when we venture beyond what’s comfortable. It might feel intimidating at first, but remember – every expert was once a beginner. Lean into the discomfort, knowing it’s taking you somewhere new.

👉 Celebrate Every Step: It’s easy to get focused on big goals, but don’t forget to recognize each step forward. Every time you push a little harder or tackle something challenging, you’re proving to yourself just how strong you are.

👉 Trust the Process: Results take time, but every bit of effort adds up. Trust that every small push, every extra rep, and every sweaty minute is building the foundation for a stronger, more resilient you.

My next goal is a triathlon and learning how to swim again 🏊

So here’s to setting new goals, pushing past barriers, and showing up for yourself every single day.

💪 Remember, the only limits that exist are the ones you place on yourself – now go break through them!

01/11/2024

Ham and pineapple pizza 🍕

I use:

Homemade Flat breads
Homemade Bolognese sauce
Slice of pineapple air fryerd
Slice of lean bacon
Dash of barbecue sauce
And some Lacoste free cheese 🧀

29/10/2024

Life update 😊

What a busy few months I have had 😴

New clients
Marathon training 🏃
Family life 👦🧒
London 💂
Tunisia 🇹🇳

In the last couple of weeks I've really been thinking of what to do next 🤔

After completing the marathon (unbelievably hilly) I really want to come out of my comfort zone and look at really challenging myself and see how far I can push. Next year the plan will be sub 3 marathon in Brighton and then I'm going to look at completing a triathlon. For someone who can only swim so they won't die 🤣 this will be a huge challenge. If I can achieve that then I'm going to try to train for an iron man and see what I can do 💪

So far IV added 10lbs from when I started adding weight and I'm going to continue this through the winter ☃️❄️

25/10/2024

Fruit crumble 🍌🍎

Really easy recipe especially for the cold nights:

Crushed banana
Chia seeds
Oats
Protein scoop
Milk of your choice 🥛
Cinnamon and nutmeg
Frozen back forest fruit

In the oven for 25 minutes at 180 degrees 😋

Sprinke some dark chocolate and tastes amazing 😍

22/10/2024

🔥 Training for Performance, Not Just Aesthetics! 🔥

For me, it's not just about looking fit—it's about performing at my best. 💪🏽 Every workout, every run, every set is focused on building strength, endurance, speed, and agility to push my limits and achieve my goals.

From marathons to lifting heavy, my routine is about functional movements that translate to real-life performance. 🏋️‍♂️ Whether it's running faster, lifting more, or pushing past that mental barrier, it’s all about progress!

The results? Feeling stronger, moving better, and reaching new heights.

18/10/2024

My running oats

Before a big run I like to fuel up with plenty of carbs and protein. I normally eat at least 2 hours before a big event.

My recipe is:
Oats
Protein
Soya milk
Grapes
Apples
Cinnamon and ginger

You can have this as overnight oats or hot porridge 🥣

15/10/2024

Carb Loading for the Big Run! 🌟

Fueling up the right way before a big run is key to performance! The night before is all about carbing up to make sure my energy levels are fully charged for the long miles ahead. 🍝🍠🥖

Carbs like pasta, potatoes, bread and brown rice are my go-to choices to ensure my body has the glycogen stores it needs to power through every step. 💪🏽 These are just little.details, it's also about the focus, training and pushing past limits! 🏃‍♂️

11/10/2024

Biscoff apple crumble and custard 😍

Perfect recipe for the cold nights ahead 🥶

I use:
Apples mixed with cinnamon, ginger and nutmeg.
In a separate bowl:
Oats
Salted caramel protein
Baking powder
Biscoff spread
Water
Cinnamon, ginger and nutmeg

Then in the oven for 15 minutes and on the top shelf for 5 minutes.

Then add the custard 🍮

This should keep you warm 😁

08/10/2024

"Why Cheat Meals Are More Than Just a Treat"

Sticking to a diet can be tough, and that’s where cheat meals come in! 🍕🍔

A cheat meal isn’t about “failing” your diet; it’s about balance and sustainability. It can help you curb cravings, reset your metabolism, and give you a mental break from strict eating habits.

The key is moderation and timing.

Plan your cheat meal as part of your diet, and make sure it doesn’t turn into a cheat day (or week!).

I also try and set cheat/treat meals for my clients which helps them in their motivation knowing that they have earned that meal through their hard work through the week.

Remember, one meal won’t make or break your progress! In fact, it might just give you the boost you need to stay on track and feel more motivated. Especially in a diet phase when you can feel quite flat through the reduction in calories a cheat meal could give yourself the boost you needed.

Do you plan cheat meals into your diet? And what is your favourite?

Mines sushi 🍣

Drop a comment and share your thoughts!"

04/10/2024

Biscoff and apple ice cream 🍨🍦

Now it's autumn it's time to add the cinnamon 😁

For this recipe I used:

Soya milk
Lactose free yogurt
Chia seeds
Biscoff spread
Salted caramel flavoured soy protein
Banana
Apple
Cinnamon
Nutmeg

Then freeze for 24 hours and mix in the ninja Creami!

I then added milk and a biscoff biscuit from Aldi.

Mix again on a light ice cream setting and then add another biscuit and use the mix in setting. This adds to the crunch!

Dairy free biscoff apple protein ice-cream 😍

01/10/2024

12 weeks until Christmas!

Do you need to lose a bit of weight before all of that turkey 🦃

Do you need some motivation to get you through the cold night 🥶

12 week online coaching plans now available 😁

If you are interested DM me for more details or check out my website.

buff.ly/3XzuNXs

27/09/2024

Black forest fruit sorbet Ice cream 🍦 🍨 🍇

For this recipe I used:

Soya milk 🥛
Lactose free yogurt
Chia seeds
Black forest fruit 🍓
Chocolate flavoured soy protein

Then freeze for 24 hours and mix in the ninja Creami!

I then added milk, raisins and some nuts to add that extra crunch 🥜

Mix again on sorbet setting and then add dark chocolate and use the mix in setting. This adds to the crunch!

Dairy free black forest ice-cream 😍

24/09/2024

Mastering Gym Form for Optimal Results & Injury Prevention 💪

Form is everything when it comes to working out. Whether you're lifting weights or doing bodyweight exercises, proper technique is key to maximizing results and avoiding injury. 🏋️‍♂️

Here are some tips to keep in mind:

Control your movements: Avoid using momentum; slow, controlled reps target muscles more effectively.

Use a full range of motion: This ensures you're working the muscle completely.

Breathe correctly: Inhale on the easier part, exhale on the exertion. 🫁

Stay consistent with your form, and progress will follow! 💪

20/09/2024

Cheese burger 🍔😋

Really easy and really cheap to make🤑

Wholemeal bread roll 🥐
Light cheese (I use lactose free?
150g low fat beef mince
Salt, pepper, garlic, paprika, onion powder
Egg 🥚 (to mix in with the mince)
Low cal olive oil spray

Mix into a bowl and make nice thick burger patties 🍔

Heat in the air fryer until golden brown 🤎

I use mustard and ketchup with pickles for the sauce but you can choose what you like 😁

17/09/2024

🌞 Christmas 24 Transformation Plan:

Thanks to the weather ☁️ summer 24 is over and it's time to think about your transformation 💪

🏋️‍♀️Ready to get into incredible shape your healthiest and most confident self yet?

🌟 Join the 12-Week Online Coaching Plan designed to help you build muscle, shed fat, and transform your body!

What You’ll Get:

✅ Customized Workouts: Tailored to your goals, whether you’re a beginner or advanced.

✅ Personalized Meal Plans: To fuel your transformation.

✅ Weekly Check-ins: Accountability and progress tracking to keep you on track.

✅ 24/7 Support: Your coach is just a message away for guidance and motivation!

🚀 Limited Spots Available! Don't wait—secure your spot today and be ready by 2025!

👉 Sign Up Now and start your transformation!

www.bobekhealthandfitness.com

13/09/2024

Chinese chicken balls 😍

It's really easy and my boys love them!

Chicken mince
Soy sauce
Paprika
Chinese 5 spice
Garlic powder
Fresh garlic
Mix into plain flour

I use the air fryer with some olive oil to make them extra crispy 😜

Add sweet and sour sauce and they taste unreal 🤤

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1000013041

Mastering Gym Form for Optimal Results & Injury Prevention 💪 Form is everything when it comes to working out. Whether you're lifting weights or doing bodyweight exercises, proper technique is key to maximizing results and avoiding injury. 🏋️‍♂️ Here are some tips to keep in mind: Control your movements: Avoid using momentum; slow, controlled reps target muscles more effectively. Use a full range of motion: This ensures you're working the muscle completely. Breathe correctly: Inhale on the easier part, exhale on the exertion. 🫁 Stay consistent with your form, and progress will follow! 💪 #GymTips #FormMatters #FitnessGoals #InjuryPrevention

1000012979

🌞 Christmas 24 Transformation Plan: Thanks to the weather ☁️ summer 24 is over and it's time to think about your transformation 💪 🏋️‍♀️Ready to get into incredible shape your healthiest and most confident self yet? 🌟 Join the 12-Week Online Coaching Plan designed to help you build muscle, shed fat, and transform your body! What You’ll Get: ✅ Customized Workouts: Tailored to your goals, whether you’re a beginner or advanced. ✅ Personalized Meal Plans: To fuel your transformation. ✅ Weekly Check-ins: Accountability and progress tracking to keep you on track. ✅ 24/7 Support: Your coach is just a message away for guidance and motivation! 🚀 Limited Spots Available! Don't wait—secure your spot today and be ready by 2025! 👉 Sign Up Now and start your transformation! #winterGoals #TransformationJourney #FitForLife #OnlineCoaching www.bobekhealthandfitness.com

1000012327

Tips for fat loss 💪 1. Calorie deficit A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. Tip: To lose fat, create a calorie deficit by consuming fewer calories than you burn. This can be done through diet and/or training. #CalorieDeficit #FatLossJourney #BurnMoreThanYouEat #WeightLossTips #HealthyLiving 2. Stay Hydrated and make sure you're having enough protein. Tip: Drink plenty of water to support your metabolism and reduce unnecessary snacking. Make sure you have enough protein throughout the day and for each meal. #HydrationNation #StayHydrated #Protien 3. Incorporate Strength Training: Tip: Add strength training to your routine to build muscle and burn more calories even at rest. If you go to the gym use the gym to build muscle and don't focus on the calories burned. #LiftToLose #StrengthTraining 4. Get Quality Sleep: Tip: Aim for good quality sleep per night to regulate hunger hormones and support fat loss. Try to set a bed time routine each night and stay off your phone! #SleepForSuccess #RestAndRecover 5. Track your calories: Tip: I'm not saying you have to do this forever but a helpful guide would be to track your calories for a week so you can see how much you are eating. This can give you a base to start your fat loss journey. I would recommend myfitnesspal. Also be mindful of portion sizes and avoid overeating, even when consuming healthy foods. #PortionControl #MindfulEating #myfitnesspal #trackingcalories

1000011728

Mint choc chip ice cream 🍨🍦 Really easy recipe I use 😊 I use: Soya milk Lactose free greek yogurt Chia seeds Chocolate protein powder Dark chocolate Peppermint extract Green food colouring Blend these and then freeze for 24 hours. I then blend in the Ninja Creami on light ice cream and add some more milk and some dark chocolate. Mix again and add another bit of dark chocolate on the mix in setting. This comes out really nice and tastes amazing 😍 DM me if you want anymore recipes What ice cream flavours would you like to see? #mintchocolatechip #mintchocolatechipicecream #IceCreamLover#DessertGoals#SweetTreats#IceCreamTime#FrozenDelight#YummyInMyTummy#SummerTreat#DessertLover#IceCreamAddict#FoodieFavorites#SatisfyYourSweetTooth#TreatYourself#CookieLover#CreamyDelicious#IceCreamHeaven#ScoopOfHappiness#GourmetIceCream#FlavorExplosion

1000012325

Monday motivation 💪 Only 5 days until my holiday with my family and 9 days with my boys 🧒👦 After a busy couple of months it will be nice to chill, recharge and refocus on what I want to achieve. Exciting things are coming: Great north run Marathons PBs Getting stronger Getting fitter Competitions Being the best version of myself #MondayMotivation#GymMonday#MotivationMonday#MondayGrind#MondayWorkout#StartStrong#FitMonday#NoExcusesMonday#MondayMindset#MondayGoals#CrushMonday#MondaySweat#GymFlow#FitFam#mondayvibes

1000011560

Biscoff ice cream 🍨🍦 For this recipe I used: Soya milk Lactose free yogurt Chia seeds Biscoff spread Salted caramel flavoured soy protein Banana Then freeze for 24 hours and mix in the ninja Creami! I then added milk and a biscoff biscuit from Aldi. Mix again on light ice cream setting and then add another biscuit and use the mix in setting. This adds to the crunch! Dairy free biscoff protein ice-cream 😍 #biscofficecream #BiscoffIceCream#ProteinIceCream#HealthyTreats#BiscoffLovers#FitnessFood#ProteinDessert#GuiltFreeDessert#HealthyIceCream#IceCreamLover#FitFoodie#BiscoffAddict#ProteinSnacks#DeliciousAndNutritious#HealthyIndulgence#biscofficecreameamTime

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Hybrid training Legs One of the most important sessions of the week. You need strong legs if you are going to be a hybrid athlete 😉 I try and balance my leg sessions and make sure I give them plenty of rest in between my big runs. I sometimes have a run in the morning and train legs in the evening or add some light cardio after a leg session. I hit legs 1-2 times a week and focus on the major muscle groups. The exercises I use are: Squat (mainly hack so I can go deeper) Deadlift (Romanian to focus more on the hamstrings) Leg press Leg extension Hamstring curls Standing Calf raises (different variations) Adductor machine Abduction machine Glute kick backs Seated calf raises Due to the heavy load I try separate these over the 2 days. Each week I'm targeting improving form and adding more weight/reps. I have seen a massive difference in my running and leg strength since starting this programme. Also make sure you stretch after a big session 💪 Let me know if you have any questions on leg training 🦵 #LegDay#Squats#LegWorkout#Fitness#GymLife#Legs#Workout#Quads#FitnessMotivation#StrongLegs#TrainLegs#Glutes#StrengthTraining#NoSkipLegDay#GymSession

1000012155

Last week of the bulk So if it is my last week of the bulk until a bit of a break for my family holiday to Tunisia 🇹🇳 I have gained 8lbs and still stayed pretty lean and I'm over the moon 🌝 After Tunisia I have the great north run (please sponsor me) and then a couple weekends away planned but il be going straight back onto the bulk heading into the marathon 🏃 I had a weight goal in mind for the holiday which I have hit 🎯 Keep working towards your goals 💪 #FitnessGoals#FitLife#WorkoutMotivation#GoalCrusher#FitJourney#TrainHard#NoPainNoGain#FitFam#FitnessMotivation#HealthyHabits#ProgressNotPerfection#FitnessJourney#SweatEveryDay#StrengthTraining#MindOverMatter#CommitToFit#FitAndStrong#ConsistencyIsKey#Dedication#PushYourLimits

1000011457

Chocolate and Peanut butter Ice cream 🍦🥜🍫 For this recipe I used: Soya milk Lactose free yogurt Chia seeds Peanut butter Chocolate flavoured soy protein Then freeze for 24 hours and mix in the ninja Creami! I then added milk and chocolate protein cereal from Aldi. Mix again on light ice cream setting and then add dark chocolate and some more protein cereal and use the mix in setting. This adds to the crunch! Dairy free Protein chocolate ice-cream 😍 #ProteinIceCream #HealthyDessert #ChocolatePeanutButter #ProteinTreat #FitnessSnacks #GuiltFreeDessert #HealthyIceCream #HighProtein #ProteinRecipes #DessertGoals #HealthyEating #LowCalorieDessert #ProteinPacked #FitnessFood #sweettoothsatisfaction

1000011530

Hybrid training push workout 💪 I like to start the week with a push workout and I try and focus on the heavy lifts. This being chest press and shoulder press. For the chest press I alternate each week using a bar or free weight and being flat or an incline. I also finish the chest with some type of pec fly and really try and feel the stretch. For the shoulder press I prefer standing and use both free weights and bars for this. I will also add some lateral raises and rear delts. Not going as heavy but focusing on form. This is finished with some tricep exercises and dips! if I have anything left I add some core work in. Mondays are normally cardio free after a big run on the Sunday. If anyone wants any tips on push workouts I hybrid training DM me 📨 #PushWorkout#HybridTraining#StrengthTraining#FunctionalFitness#PushDay#UpperBodyWorkout#PushPullLegs#FitnessMotivation#WorkoutRoutine#GymLife#FitFam#FitnessJourney#StrengthAndConditioning#PushExercises#hybridathlete

1000011916

Gaining phase update 6lbs added so far and I'm still feeling lean. Getting some nice comments from people is always a big help 😜 The weights are still going in the right direction and I'm adding more reps onto the bigger lifts 💪 Running is starting to increase but looking forward to a welcomed break in 3 weeks for Tunisia 🇹🇳 #Bulking#MuscleGain#Gainz#BulkSeason#MuscleBuilding#StrengthTraining#MassGain#GymLife#FitnessGoals#EatBigLiftBig#BulkingSeason#TrainHard#GetStrong#Bodybuilding#WorkoutRoutine

1000011412

Cookies and cream Ice-cream 🍨 This one is my little boys favourite 😊 I use: Soya milk Lactose free greek yogurt Chia seeds Vanilla extract Vanilla protein powder Blend these and then freeze for 24 hours. I then blend in the Ninja Creami on light ice cream and add some more milk and a gluten free cookie and cream biscuit. Mix again and add another biscuit on the mix in setting. This comes out really nice and tastes amazing 😍 DM me if you want anymore recipes What's your favourite ice cream flavour can I make it? #CookiesAndCream#CookiesNCream#IceCreamLover#DessertGoals#SweetTreats#IceCreamTime#FrozenDelight#YummyInMyTummy#SummerTreat#DessertLover#IceCreamAddict#FoodieFavorites#SatisfyYourSweetTooth#TreatYourself#CookieLover#CreamyDelicious#IceCreamHeaven#ScoopOfHappiness#GourmetIceCream#FlavorExplosion

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