Ste Thomas Health and Nutrition

Ste Thomas Health and Nutrition Precision Nutrition Level 1 Certified in Exercise Nutrition
Study towards a BSc (Honours) degree in

About me:

Sport and Exercise Nutrition Coach - Precision Nutrition Level 1 Certified

Studying towards a degree in Health Sciences.

07/08/2026

Hey everyone, my next training programme is now live - Athletic Strength & Conditioning - Upper/Lower Hypertrophy & Strength/Cardio Conditioning

Programme Overview:
Designed to develop a well-rounded athlete by combining strength training, physique development and cardiovascular conditioning.

Programme Structure - Training follows a repeating 6 session rotation:

1. Upper Strength / Hypertrophy
2. Lower Strength / Hypertrophy
3. Strength Conditioning – Ste’s WOD
1. Upper Strength / Hypertrophy
2. Lower Strength / Hypertrophy
4. Cardio Conditioning – MIKKO’S Triangle

Once completed, the cycle repeats at your discretion, but typically structured as:

Week 1
Monday: Upper Strength / Hypertrophy
Wednesday: Lower Strength / Hypertrophy
Friday: Strength Conditioning – Ste’s WOD
Weekend: Longer aerobic activity (run, hike, bike ride or similar)

Week 2
Monday: Upper Strength / Hypertrophy
Wednesday: Lower Strength / Hypertrophy
Friday: Cardio Conditioning – MIKKO’S Triangle
Weekend: 5km performance run or similar conditioning session

There are two cost options for this service:

Option 1: £149/month - https://www.trainerize.me/profile/stethomashealthandnutrition/?planGUID=f967b066891247f59ea409be57da77f7

Option 2: £75/month - https://www.trainerize.me/profile/stethomashealthandnutrition/?planGUID=110eb6c78d234c7695cc4eef54b3ccd8

The key difference between that one involves weekly check-ins for increased accountability, one allows you to choose your own progression rate. Both however, have a built in progression trajectory 💪

06/08/2026

6:15am fun and games 😂

4 weeks remaining in my all-out strength programme…And this is the first time I’ve ever followed a training plan where a...
04/08/2026

4 weeks remaining in my all-out strength programme…

And this is the first time I’ve ever followed a training plan where aesthetics and physique development haven’t been the primary objective.

Because when you’re chasing strength numbers rather than hypertrophy, there’s inevitably some trade-off. You’re optimising your training for performance, not for looking your best.

That said, I’ve deliberately kept a conditioning session in every other week, along with the occasional 5km run and hike in an attempt to maintain a decent level of conditioning and aesthetics whilst still pushing my strength to a level I’ve never reached before.

So close now to reaching the 5% strength club standards, will I do it 💪

These are the supplements I recommend for most people;Magnesium Vitamin K2Omega 3Collagen with Vitamin C Creatine Vitam...
02/08/2026

These are the supplements I recommend for most people;

Magnesium
Vitamin K2
Omega 3
Collagen with Vitamin C
Creatine
Vitamin D (only if you know your blood levels)

This isn’t an extensive list, there are obviously other supplements that can be beneficial, but beyond these basic requirements, anything in addition becomes more targeted to the individual and their needs.

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.

Only once these foundational supplements are consistently in place should you be thinking about targeted / second-line supplements.

And as you know, I have very strict criteria when it comes to supplements which many brands for various reasons do not meet. One of the biggest reasons being they simply do not contain what they claim on the label, something that has been repeatedly shown through 3rd-party testing.

Therefore choosing a low cost option may seem like financial gain, but the reality is that the brand’s primary objective is probably profit rather than health or providing high-quality, potent, evidence-based supplements.

You can probably tell I’m quite passionate about this, and this is because over the years I’ve spent a lot of money on supplements, a lot, which in some cases, turned out to be a waste of money.

Therefore I now only use brands that can demonstrate the highest quality.

If anyone would like any specific recommendations please feel free to reach out, and you’re more than welcome to use my client discount code: STEJAY21

https://www.lovelifesupplements.co.uk/STEJAY21
https://zooki.com/STEJAY21

These are the supplements I recommend for most people;Magnesium Vitamin K2Omega 3Collagen with Vitamin C Creatine Vitam...
02/08/2026

These are the supplements I recommend for most people;

Magnesium
Vitamin K2
Omega 3
Collagen with Vitamin C
Creatine
Vitamin D (only if you know your blood levels)

This isn’t an extensive list, there are obviously other supplements that can be beneficial, but beyond these basic requirements, anything in addition becomes more targeted to the individual and their needs.

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.

Only once these foundational supplements are consistently in place should you be thinking about targeted / second-line supplements.

And as you know, I have very strict criteria when it comes to supplements which many brands for various reasons do not meet. One of the biggest reasons being they simply do not contain what they claim on the label, something that has been repeatedly shown through 3rd-party testing.

Therefore choosing a low cost option may seem like financial gain, but the reality is that the brand’s primary objective is probably profit rather than health or providing high-quality, potent, evidence-based supplements.

You can probably tell I’m quite passionate about this, and this is because over the years I’ve spent a lot of money on supplements, a lot, which in some cases, turned out to be a waste of money.

Therefore I now only use brands that can demonstrate the highest quality.

If anyone would like any specific recommendations please feel free to reach out, and you're more than welcome to use my client discount code: STEJAY21

https://www.lovelifesupplements.co.uk/STEJAY21
https://zooki.com/STEJAY21

4 weeks away from the 5% Strength Club numbers… and here I am, lining up for a parkrun, WTF 😂I mean, could these trainin...
02/08/2026

4 weeks away from the 5% Strength Club numbers… and here I am, lining up for a parkrun, WTF 😂

I mean, could these training adaptations be any further apart?

But in all seriousness, a 5km run every few weeks isn’t going to derail months of consistent strength training.

If anything, it’s a reminder that running has always been part of who I am, and whilst these last few years I haven’t programmed it with any real structure, I’ve never completely stopped doing it.

44 years old now and 3 minutes shy of my 2010 PB of 19:51. But 2026 has been a year of breaking personal records, so let’s see what a few months of structured running can do before the year is out.

Sub 20 anyone 🫣🔥

One day I’ll look back on this and ask myself…“How TF did you do it? Like, seriously.”I’ve lost count how many times ove...
16/07/2026

One day I’ll look back on this and ask myself…

“How TF did you do it? Like, seriously.”

I’ve lost count how many times over the years people in the gym have told me ‘they’re just getting back into it’ several years later after having children. And I promise you, I get it and I know how f**kstrating it is hearing a 20-year-old TikTok influencer say we all have the same 24 hours and to go to the gym before the house wakes up.

An extra hour is often better spent asleep, or sitting in silence doing absolutely nothing.

But as parents we have to put our health first because if we go down, the ship goes down.

I know it’s hard, like, really fu***ng hard, and most days there are a million things you’d rather do than train, and sometimes training would even leave you even more exhausted than you already are.

But that’s on us to find a way, and if we don’t it won’t be long before we’re the ones needing looking after.

One day we’ll sleep again and just imagine how good training, and life in general is going to feel when we’re finally rested and recharged. Until then, keep going, your future self is depending on it 🚀

Over40Fitness

15/07/2026

8 reps with 10kg, not a bad starting weight, now to build a physique that’s aesthetic AF 💪

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