Steph Kane Personal Training

29/06/2025

✨ This client dropped 25lbs in 12 weeks — the lightest she’s been in years since having her little boy.

What’s more impressive than the weight loss though:
She showed up every week for herself
She stopped putting herself last
She shifted from “all or nothing”

Whilst also smashing some huge milestones along the way
☄️ Sub-30 5K
☄️ Dropping to under 12 stone
☄️ Noticeably more muscle definition
☄️ More confidence

Has it been perfect? No, and that’s normal.
There have been tough weeks: lack of sleep, cravings, hormones or the scales not budging. However, consistent - Yes. Sometimes we’ve added in more food, flexible days or just slowed things down to suit her pace and it’s paid off.

Now we’re continuing to build healthy habits, tweak nutrition, progress training, whilst dropping some more fat & building lean muscle for shape, definition and just to be fit for life.

So proud of her determination and everything she’s achieved so far — and we’re only just getting started 🏆.

Ready to see what you can achieve? Drop me a message to get started 🔥.

24/06/2025

Fat loss & fitness hacks that actually work (doesn’t involve celery juice or burpees):

1. Eat the same meals on repeat
2. Protein is your pal
3. Have a plan and stick to it
4. Don’t skip the weights
5. Move more outside your workouts

➡️ swipe for more detail

No fads. No nonsense. Just simple, effective habits that actually work… and maybe leave room for a chocolate bar or two.

Want support putting it all together?
I create training plans and nutrition strategies that work with your lifestyle, not against it.

Let’s go 🔥

20/06/2025

This client came to me with a clear goal — to feel leaner and more confident heading into her big holiday. She wasn’t starting from scratch, nor was she aiming for dramatic weight loss — just those last stubborn pounds that can feel the hardest to shift.

The year started a little different
➡️ A few months abroad, still training but being more relaxed with food
➡️ Hit with a bout of vertigo that then stopped her in her tracks for weeks
➡️ And like many of us, she felt a little less like herself — not drastic changes, but just not quite comfortable anymore

She knew the basics of nutrition, understood macros and had a training plan she enjoys. But she was ready for guidance, accountability and a smart, sustainable approach to hit her “feel-good weight” and fast track her results before the Maldives.

Over 6 weeks, we:
✔️ Checked in daily for accountability
✔️ Reviewed and tweaked her food diary
✔️ Focused on eating enough protein and whole foods without feeling restricted
✔️ Explored new meal ideas and strategies tailored to her lifestyle
✔️ Instilled new healthy daily habits
✔️ Included weekly mini-education chunks and mindset challenges

She absolutely smashed it — dropping 8.4lbs (exceeding her goal) and heading off on holiday feeling strong, empowered and proud 🙌🏽

She stayed consistent even when it wasn’t easy — busy with work, tired, social events, travel. Progress was never perfectly linear (because it never is) but it was steady, which is the key.

I’m so proud of what she’s achieved and can’t wait to work with her again post holiday, to fine tune and maintain results over summer.

⸻

If you’ve got a holiday coming up or you’re tired of starting over every Monday, this is your sign to stop guessing and start getting results.

📩 Message me now to chat about a tailored plan that fits your lifestyle, not one that takes it over.

Let’s get you feeling your best this year🔥

18/06/2025

Rest days - Are you skipping them? 😴

Many of us fall into the trap of thinking more is more, but in reality, sometimes less is more.

Do you hit the gym or attend classes every day, yet feel like your body doesn’t reflect the effort you’re putting in? Sure, your diet plays a role — but lack of rest could be holding you back too.

Why rest matters:
▪️ Muscles repair and grow after training — not during it — when they’re given enough recovery time and proper fuel.
▪️ During workouts, especially when training progressively, your muscles develop microscopic tears. This triggers repair using amino acids from protein in your diet, which leads to growth, thicker and stronger — but only if you allow recovery.
▪️ That post-session soreness (DOMS) can be a sign of this. But no soreness doesn’t mean no progress — it could just mean your body’s adapted to the movement and stimulus.

Rest doesn’t mean doing nothing.
Think active rest — walks, easy bike rides, stretching, yoga, Pilates or a light swim. These activities are gentler on the body but still keep you moving, promoting circulation and muscle recovery.

A few guidelines:
✔️ Aim for 24–48 hours between training the same muscle group
✔️ If you’re on a training split (e.g., legs / push / pull), make sure you still get 1–2 full rest days per week
✔️ If you train full-body, try to leave a day
between sessions.

In short, focus on sleep, protein and rest days for optimum results.

With proper recovery, you’ll likely have more energy for your next session, hit new PBs, support better muscle growth and actually start seeing the results you’re working for 💪🏽.

We’ve all been guilty of doing too much at times. If this sounds like you and you’re not sure where you’re going wrong, drop me a message — let’s get you training smarter, not just harder 🤝🏼

17/06/2025

Summer is coming up and I always get asked about training routines and how to keep progress. Have a plan.

On holiday most of us eat and drink more than we normally would, and why not sampling the delights on offer. However, this can easily mount up over a few days/week with less movement and excess intake to be in a surplus and gain pounds.

For me I love to train on holiday because I enjoy keeping a little routine, feeling strong and it puts the extra kcals to use. It sets you up, generally helps you to make better choices throughout the day and feel less bloated.

Exercise uses some of the surplus, keeps you feeling better, physically and mentally, also consistent in your habits of training, so it’s not that much harder after holiday.

Top tip - pick a hotel or apartment with/or close to a gym, pre plan it. If you can’t get to a gym, get moving with walks, bike rides, pool games and you could always toss in some body weight exercises, push ups, squats, lunges…

Train early in the day pre/post breakfast so time doesn’t slip away or just before you get that ‘it’s 5 o’clock somewhere’ cocktail, pre noon.

It really comes down to preference & your goals. You won’t lose all your progress in 1-2 weeks but yes can gain some fat, feel more sluggish, lose some strength and muscle after this time.

It doesn’t need to be everyday but trust me you will feel better for it and you always get a good holiday gym pump in the heat 😎 💪🏽

If you are ready to break the diet cycle, stay consistent and feel good, drop me a message.

10/05/2025

Everyone has the need for a coach, even a coach might get a coach!

A coach helps you level up, providing a plan to follow, additional insight and education, accountability and support.

I take a personalised approach with my clients to help you meet your goals, sooner and with a realistic approach. Your plan is based on your experience, preferences, goals, time and equipment availability.

I offer online coaching with:
• Bespoke training plans
• Personalised nutritional support w/ kcals, macros, meal plans & healthy swaps
• Daily support & accountability
• Weekly check-ins & progress reviews
• Lifestyle advice & habit forming

In different coaching packages:
• All inclusive training & nutrition, for the best results
• Training plan only
• Lifestyle & nutrition support only
• Open to discuss other needs & advice

Drop me a message for more information and to get started! 🔥

31/03/2025

Client results 📸

🔥 This client joined me in January and has lost over 18lbs in 90 days!
🎯 Dropped from age 44 to age 37 in her bio age, real age 41.
💪🏽 Now ‘loves weight training’
👗 Fit into outfits she hadn’t in a long time

🗓️ She initially joined for 6 weeks, with goals to lose weight, targeting her upper body and core, whilst gaining confidence in the gym. Noting she only had a basic level of gym equipment awareness.

Already being busy mum, who juggles family life whilst working too, this plan needed to be flexible. She had lower back pain too hence upper focus.

💡 She incorporate 3x resistance workouts 💪🏽 per week, whilst also attend her favourite spin & yoga/spirit class. Focussed her diet on high protein, fresh fruit and veg, to hit protein and kcal targets, flexible to adapt to foods she enjoyed 🍽️.

📉 Weekly, this client smashed her goals, immediately implementing her new routine, from ensuring she got enough activity, reigned in her diet whilst eating tasty nutritious food and gradually progressing her weights in her workouts 🔥.

By the end of the 6 weeks she had lost around 8lbs and opted to stay on for another 6 weeks, excited by the progress she had made and changes she was seeing, I had confidence she would exceed her goals 🐝 .

🧠 We had established the foundations, ready to further progress so we introduced new exercises and training protocols 😎.

She showed great spirit and enthusiasm, utilising her check-ins and coach contact daily to continue her growth and stay accountable.

💥 In our last week together (for now) she’s hit over 18lbs, in a total of 12 weeks. Absolutely smashing her target 💥

💭 In her words ‘’Thanks for everything, really pleased with my weight loss, increasing confidence in gym and renewed enthusiasm for healthy eating! … Lost over a stone and loving weight training! … Great accountability, motivation and support.’’

🥳 I couldn’t be more proud and pleased for my client, in 90 days they have achieved so much and delighted to hear that she enjoyed the process, learning to lift and now loving it! 🚀

25/03/2025

Fancy some easy high protein dinners or lunches 😍

🍽️ Check out my go to meals that I use weekly, easily can be doubled up or quadrupled for batch cooking 🧑‍🍳

🥒 Healthy doesn’t need to be complex, high protein can easily be achieved through more natural sources of protein like meat, fish, veggies 🐟

🛒 I 99% used Aldi ingredients to keep it simple 👌🏽. You can easily track, adapt and add more to your liking.

I have a thing for buffalo sauce right now 🤤

💭 Let me know any thing you would like to see or if you got any inspiration 💡

On that note… it’s dinner time 🍴 🥳

13/03/2025

📲 Check out my instagram profile for more info, workouts, food inspiration, motivation & more
🔥 💪🏽 😎

263 Followers, 275 Following, 25 Posts - See Instagram photos and videos from Steph Kane ()

13/03/2025

Hi everyone, i’ve officially launched myself as an online PT 😄 and we’re almost 6 months in.

A bit about me -
I’ve been teaching group fitness classes for over 13 years and training myself in the gym. For the last 10+ years, I was also a busy professional working in the Financial Crime sector.

I’m qualified as a
🔸 Level 2 Group Fitness Instructor
🔸 Level 2 Gym Instructor
🔸 Level 3 Personal Trainer
🔸 David Lloyd IGN1TE Master Trainer, Spirit instructor, Battlebox coach and group cycle
🧠 Studying Level 3 Education & Tutor
🧠 Level 3 Supporting clients with long term conditions.

I love to keep my own body and mind healthy through resistance training, yoga and positive lifestyle choices, whilst still enjoying life. I have been at different ends of the spectrum over the years and know what it feels like to be unhappy in your body from being too skinny, to carrying over 25lbs in excess weight, dealing with injuries and a long term condition.

I would love the opportunity to share this with you, friends & clients and make a difference with sustainable changes ♥️.

🚨 I am running coaching blocks as well as monthly slots, keep an eye out for the next programme - 90 days to summer! Launching 31/3/25.

Any questions drop me a DM or a comment 💭