Stents Fitness

10/04/2026

Arm gainz

Lift heavier loads, create more muscle tension 🙌

07/04/2026

Shins and that🫡

Forward shin = more quads

Vertical shin = more glutes

12/03/2026

Pull day with the mandem 💪 💬 pilides

13/02/2026

First leg session back where my knees feels more human after skiing ⛷️ 😂

In my mates new gaff

Here’s how it went

A1.Leg extension 12,10,8,8
A2. RDL 12,10,8,8
B1. 45 degree leg press 10,10,10,10
B2. Prone hamstring curl 10,10,10,10
C1. Single leg calf raise 20,20,20

Contact me for 1-1 coaching 🙌

31/12/2025

John here showcasing 12kg down in Body-fat and plenty more strength and muscle mass.

He is in 60’s and going into retirement in better nick than ever.

He’s Still an avid Sailor competing around Europe and the increased muscle mass, bone density, leg strength going into this will preserve many more years of doing what he loves.

I can’t say this enough, the work you put in helps offset the decline of muscle-mass, stability, injury risk. Preserve your ability to move well 👊

30/10/2025

All things environmental 👊🫡🌲

10/09/2025

Boom 💥

24/08/2025

15/07/2025

You can’t out train a bad diet , diet is everything . 💯

The Surface argument of calories in, calories out is true when it comes to weight gain/Weight loss. But this needs more context.

Eating 2000 calories of sugar, carbs and crap will lead to losing a lot of muscle, metabolism slows down then you start gaining fat again.

If you don’t know where to begin, a key rule is to eat foods not products. The less processed the better, if you can kill it, pick it or pluck it from land or sea.( I have some products there, even I’m not perfect)

But this will allow you to eat more food, feel more nourished.

Diet in a way you can still drive performance in the gym and build muscle - not starve you lean and hate life.

Your food can be one of the most challenging factors of getting into shape, yet weirdly is the simplest to establish.

Ps. Can Someone buy me a new kitchen

03/07/2025

Idiot proof fatloss hack 💯

Focus on three main components, protein, vegetables and fruit.

The meat will cover your protein and fats, especially if you vary it.

You can load up on veggies and some fruit, this will give you enough carbs with fibre.

If simple weight loss is your goal and you struggle to follow a diet then this will have a big impact.

If you want to be lean and muscular then similar applies but slightly different. 👊

27/06/2025

Last training session with .steward today!

10 years from our first 😞

Been good to see you grow and appreciate the trust 💪

Looks like I have 1 spot open so anyone else want a 10 year glow up or even 12 weeks for that matter get in touch 👊