Luke Samuel Frith

Cheesy BBQ Chicken Sliders 🌯🔥

Serves: 2 (3 sliders each)
Calories: ~490 kcal per serving
Protein: ~42g | Carbs: ~45g | Fat: ~15g

A healthier twist on a BBQ classic — juicy pulled chicken, smoky BBQ sauce and melted cheese in soft rolls without the takeaway calories.

Ingredients

BBQ Chicken Filling

* 300g chicken breast
* 2 tbsp BBQ sauce (40g)
* 1 tsp smoked paprika
* ½ tsp garlic powder
* ½ tsp onion powder
* Salt & pepper
* 30ml chicken stock

Sliders

* 6 mini brioche rolls (or small wholemeal rolls)
* 60g cheddar, grated
* 40g 0% Greek yoghurt
* 1 tsp BBQ sauce (for topping)
* 1 tsp sesame seeds (optional)

Method

1. Cook the chicken
* Season the chicken breast with smoked paprika, garlic powder, onion powder, salt and pepper.
* Cook in a pan over medium heat until golden and cooked through.
* Add chicken stock, cover and simmer for 5 minutes before shredding.
2. Make the BBQ filling
* Mix the shredded chicken with BBQ sauce until coated and juicy.
3. Build the sliders
* Slice the rolls in half and add the BBQ chicken.
* Sprinkle over the cheese.
* Add the tops of the rolls and brush lightly with BBQ sauce.
4. Bake
* Place in a baking dish and bake at 180°C for 10–12 minutes until the cheese has melted and the rolls are warm.

Optional extras:

🥗 Add crunchy slaw on the side for a BBQ feel
🌶️ Add jalapeños for a spicy kick
🍟 Serve with homemade sweet potato fries for a complete fakeaway meal

IF I CAN CHANGE MY LIFE, SO CAN YOU

At 14, I was diagnosed with Chronic Fatigue Syndrome.

I was incredibly unwell, sometimes needing a wheelchair, and I was told I may never walk again.

I was told to give up on my hopes and dreams.

The advice I was given was to clean out a drawer.

But life didn’t end there.

I’ve faced illness, grief, loss and more challenges than I ever imagined. There have been times when I’ve wondered how I would ever get through them.

But slowly, things changed.

My health changed.

My mindset changed.

My outlook on life changed.

And this year, the boy who was once told he might never walk again ran a marathon.

I don’t share that because I think everyone needs to run a marathon.

I share it because I want you to know that your current situation doesn’t have to define your future.

Sometimes you don’t need someone to tell you to completely change your life.

Sometimes you just need someone beside you who believes that change is possible.

That’s a huge part of why I do what I do today.

I want to help people who have lost their confidence, lost their mojo, feel nervous about gyms, or simply don’t know where to start.

Not just to change how you look.

But to change how you feel about yourself, movement, food, fitness and life.

I want to help you find that little bit of belief again.

Because I know what it feels like to have someone tell you what you can’t do.

And I also know how powerful it can be when someone finally says:

“Let’s see what you CAN do.”

So if you’re struggling right now, please don’t assume this is where your story ends.

Your life can change.

Your outlook can change.

And sometimes, the person you become on the other side of your hardest chapter is someone you never thought you’d meet.

If I can change my life…

I genuinely believe you can change yours too.

Luke
🧡

Creamy Butter Chicken & Naan

Serves: 2
Calories: ~490 kcal per serving
Protein: ~43g per serving

Ingredients

Butter Chicken

* 300g chicken breast, diced
* 100g 0% Greek yoghurt
* 200g passata
* 60g light cream cheese
* 10g butter
* 1 small onion, finely diced
* 2 garlic cloves, minced
* 2 tsp grated ginger
* 2 tsp garam masala
* 1 tsp curry powder
* 1 tsp paprika
* ½ tsp cumin
* ½ tsp turmeric
* ½ tsp chilli powder
* Salt & black pepper
* 60ml water

To serve

* 2 small naan breads, around 70g each
* Fresh coriander
* Lemon wedges

Method

1. Mix the chicken with 50g of the Greek yoghurt, garam masala, paprika, cumin, turmeric, chilli and a pinch of salt. Leave for 10–15 minutes if possible.
2. Heat a large non-stick frying pan and cook the chicken for 5–7 minutes until browned and cooked through. Remove and set aside.
3. Add the butter to the pan, followed by the onion. Cook for 3–4 minutes until softened.
4. Add the garlic and ginger and cook for another minute.
5. Pour in the passata, remaining spices and water. Simmer for around 5 minutes.
6. Reduce the heat and stir in the light cream cheese and remaining 50g Greek yoghurt.
7. Return the chicken to the sauce and simmer gently for 2–3 minutes.
8. Warm the naan and serve with the butter chicken, coriander and a squeeze of lemon.

Per serving: approximately 490 kcal | 43g protein | 48g carbs | 13g fat.

PEOPLE, NOT NUMBERS 🧡

If you’ve never come across my little corner of the fitness world before, here’s what I’m about.

I’m Luke, the person behind Luke Samuel Frith and The Secret PT Room in Chapeltown.

And honestly… I never wanted to build a “gym”.

I wanted to create somewhere that felt different.

Somewhere for people who feel nervous in commercial gyms, have lost their mojo, or simply don’t know where to start.

And somewhere they could have someone genuinely in their corner.

Because I’ve been there too.

I was diagnosed with ME at 14, struggled with my health and weight, and eventually lost over 5 stone.

That journey completely changed how I see fitness.

It’s not about punishment or perfection.

It’s about feeling stronger, more confident, having more energy and actually enjoying it.

That’s why my business is built around people, not numbers.

Small groups. Real people. Proper coaching. No judgement.

And over time, it’s become something I’m incredibly proud of…

A little community.

People who once felt nervous now walk through the door smiling.

People who thought they couldn’t do it are surprising themselves every week.

And that’s what inspires me to keep doing what I do.

Because I don’t just want to help you get fitter or lose weight.

I want to inspire you to do things you never thought were possible.

To lift a weight you never thought you could.

To run that distance.

To climb that hill.

To put yourself first.

To look back and realise just how far you’ve come.

I don’t want to change who you are.

I want to help you become a stronger, happier and more confident version of yourself, while still enjoying your life along the way.

So if you’re new here…

Welcome. 🧡

This isn’t a big commercial gym.

It’s a small, supportive space where we work hard, have a laugh, celebrate the wins and help each other along the way.

And I wouldn’t change it for anything.

Luke
🧡

What can you get for £4.35 these days?

I’m really pleased to say I have a rare opportunity for someone to join my small group personal training sessions

My evening small group sessions have been completely sold out since launching 2 years ago, so spaces like this don’t come around very often.

And when you look at what’s included, £87 a month really does go a long way.

If you make use of the full timetable, it works out at around £4.35 per session.

That’s not just a workout. That’s support, accountability, community and a routine you can actually enjoy being part of.

I keep my groups intentionally small, with a maximum of 6 people, so everyone gets the support, guidance and attention they need while still getting that lovely motivation that comes from training together.

At the moment, I have ONE place available at either:

🌅 Monday & Friday — 7:30am–8:15am
🌙 Monday & Friday — 6:30pm–7:15pm

For £87 per month, you’ll get:

💪 Two small group PT sessions every week
👥 Maximum of 6 people per session
🧡 A welcoming, supportive environment away from intimidating commercial gyms

And completely FREE as part of your membership:

💻 Tuesday 5:45pm — LBT over Zoom
🔥 Thursday 6pm — Bodyweight HIIT over Zoom
🧘 Saturday 9am — Relaxing Stretch & Mobility at the studio or over Zoom

So if you use everything available, that’s up to 5 sessions every week for your £87 monthly membership.

And if you’re thinking “I’m not sure if small group training is for me…”

That’s absolutely fine.

You can try it completely FREE for one week before deciding.

No pressure.
No awkward sales pitch.
No commitment.

Just come along, meet the group, experience the sessions and see how you feel.

Because

What can you get for £4.35 these days?

A coffee, maybe. ☕️

Or you could get a session that leaves you feeling stronger, more confident and part of something.

Spaces like this don’t come around often.

If you think it could be right for you, drop me a message and let’s have a chat.

Luke
🧡

Fakeaway Fish & Chips with Mushy Peas & Chip Shop Curry Sauce

Serves: 2
Calories: ~495 kcal per serving

A healthier take on a British classic that’s crispy, satisfying and packed with flavour without the deep frying.

Ingredients

Crispy Fish

* 2 white fish fillets (150g each - cod, haddock or po***ck)
* 40g 0% Greek yoghurt
* 30g panko breadcrumbs
* 20g plain flour
* 1 tsp paprika
* 1 tsp garlic granules
* ½ tsp onion powder
* Salt & black pepper
* Low-calorie cooking spray

Chips

* 300g Maris Piper potatoes, cut into chunky chips
* 1 tsp smoked paprika
* 1 tsp garlic granules
* Salt & pepper
* Low-calorie cooking spray

Mushy Peas

* 200g frozen garden peas
* 10g butter
* Splash of boiling water
* Salt & black pepper
* Pinch of mint (optional)

Chip Shop Curry Sauce

* 10g butter
* 10g plain flour
* 250ml chicken or vegetable stock
* 1 tsp mild curry powder
* ½ tsp turmeric
* ½ tsp onion powder
* ½ tsp garlic powder
* 1 tsp Henderson’s Relish
* Black pepper

Method

1. Prepare the Chips

Toss the chips with paprika, garlic granules, salt, pepper and a few sprays of oil. Air fry at 200°C for 22–25 minutes, shaking every 5 minutes until golden.

2. Coat the Fish

Pat the fish dry.

Mix the Greek yoghurt with the paprika, garlic granules, onion powder, salt and pepper.

Coat the fish in the yoghurt mixture before pressing into a mixture of the flour and panko breadcrumbs.

Spray well with cooking spray.

Air fry at 200°C for 12–15 minutes, turning once halfway through, until crisp and flaky.

3. Make the Mushy Peas

Boil the peas for 3–4 minutes.

Drain and mash with the butter and a splash of boiling water until smooth but still slightly chunky.

Season with salt, pepper and a little mint if using.

4. Curry Sauce

Melt the butter.

Stir in the flour and cook for 1 minute.

Gradually whisk in the stock until smooth.

Add the curry powder, turmeric, onion powder, garlic powder, Henderson’s Relish and pepper.

Simmer for 5 minutes until thick and glossy.

Nutrition (Per Serving)

* Calories: ~495 kcal
* Protein: ~39g
* Carbohydrates: ~42g
* Fat: ~17g

A SIMPLE 30-MINUTE KETTLEBELL FULL BODY HOME WORKOUT

All you need for this workout is one kettlebell, a little bit of space and around 30 minutes.

If you’re new to exercise, getting back into a routine, or just want something simple you can do at home, this one is for you.

No complicated exercises. No need to be super fit. And no need to smash yourself into the ground.

Just 10 simple movements, 3 rounds and around 30 minutes of your day.

💪 HOW IT WORKS

⏱️ 1 minute of each exercise
休 10 seconds rest between exercises

Once you’ve completed all 10 exercises, take a 1-minute rest, grab some water and then start your next round.

Complete 3 rounds in total.

THE WORKOUT

1️⃣ Squats
A simple lower-body movement to get you started.

2️⃣ Kettlebell Swings
Keep the movement controlled and focus on driving through your hips.

3️⃣ Reverse Lunges
Alternate legs and take your time.

4️⃣ Squat & Press
Squat down, stand tall and press the weight overhead.

5️⃣ Upright Row
Keep the movement controlled rather than worrying about how much weight you’re using.

6️⃣ Bicep Curls
Simple, controlled reps. No swinging!

7️⃣ Bent-Over Back Row
Hinge forward, keep your back nice and strong and pull the weight towards you.

👉 Only have one kettlebell? No problem. Do 30 seconds on one arm and 30 seconds on the other, or if you prefer, a full minute on one side and then one minute on the other.

8️⃣ Trunk Twists
Keep your core engaged and rotate under control.

9️⃣ Wood Chops – Side 1
Rotate through your body in a controlled movement.

🔟 Wood Chops – Side 2
Switch sides and repeat.

Then take your 1-minute rest and go again!

AND REMEMBER…

If you’re new to exercise, you don’t have to do everything perfectly.

Use a lighter weight.
Take a longer rest if you need it.
Slow the exercises down.
Or stop for a moment and catch your breath.

The goal isn’t to prove how fit you are.

The goal is simply to move.

And if you haven’t exercised for a while, completing this workout is something to be proud of. 👏

Save this post and give it a go when you have 30 minutes to yourself! 💪

Luke
🧡