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Nana Osei

@hiit_stro

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FORGE ZONE CLASSES

These classes are going to run weekly on a Saturday and Sunday for now, starting on 3/05/25 and the 4/05/25 onwards.
Come on over, make a booking and let’s push each other to the limit.
Push harder, sweat louder, finish stronger. Let’s get after it!

#forgezone #forgezonefitness #fhiitclub #metcon #hiit #gymmotivation #strengthtraining #gyminspiration #coach #cardio #personaltrainer #hiit_stro #dunstable #houghtonregis #luton #bedfordshire taken in Houghton Regis Dunstable by @hiit_stro

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72

a year ago

Wassup people, meet Farrah 💥🏉

When Farrah first came to me, her goal was simple — become more explosive for rugby. At the start, even a 24-inch jump felt intimidating. Fast forward to now… she’s clearing 30+ inches with confidence and power 😤🔥

This week we levelled up again by adding benches as obstacles before the box jumps — pushing her reactions, explosiveness, and mindset to another level.

Just a reminder: growth starts the moment you stop letting fear decide what you can do. Progress isn’t overnight, but consistency will take you places fear never could 💯

Farrah is only getting started 🚀

#RugbyTraining #ExplosiveTraining #AthleteDevelopment #BoxJumps #forgezonefitness taken in Houghton Regis Dunstable by @hiit_stro

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2 months ago

CLIENT SPOTLIGHT – JACKIE

Jackie came to me after not stepping into a gym for a few years. Her confidence had dropped and she felt nervous about getting back into training, especially because of issues with her shoulder.

She committed to a 10-week block of sessions where we focused on rebuilding her strength gradually and helping her feel comfortable in the gym again.

Week by week she got stronger, moved better, and started trusting her body again.

Now Jackie goes to the gym on her own and comfortable hangs out in the heavy dumbbell section .

Seeing this kind of progress is why I love coaching. I’m incredibly proud of the work she’s put in and I know she’ll keep pushing forward

#gymmotivation #gyminspiration #forgezonefitness #forgezone #strengthtraining taken in Houghton Regis Dunstable by @hiit_stro

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1

4 months ago

Turf Games clips that got buried in the archives…

Everyone remembers the races…

Me: “Nah.”

Only turned up for the lifts.

115kg Power Clean
2 Press

Cardio? Couldn’t tell you.

Lifting heavy and disappearing back into the archives.

#TurfGames #Weightlifting #forgezonefitness #hiit_stro #gymmotivation by @hiit_stro

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4 days ago

PART 3: The Finished Result 🐟🔥

After letting the fish marinate in the fridge, I threw it in the oven for 20 minutes…

And this was the result 😮‍💨👌🏿

High protein, packed with flavour, simple to make, and doesn’t break the bank.

This meal gives me: ✅ Plenty of protein ✅ Great flavour ✅ Good value for money ✅ Easy meal prep
Nothing fancy. Just real food that helps me stay on track.
Hope you enjoyed this little series showing what I actually eat behind the scenes. If you want to see more of my meals alongside the workouts, let me know 👇🏿
Now be honest…
Would you try this? Rate it out of 10 😅🔥

#aldi #protein #forgezonefitness #healthyeating #hiit_stro taken in Houghton Regis Dunstable by @hiit_stro

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a month ago

PART 2: Seasoning The Fish 🌶️🐟

Now it’s time to season the fish.

I chopped up a whole onion and threw it in there 🧅 (optional, but I love onions so it had to be done 😂).

Then I added:
Universal Vegetable Seasoning (from the World Food aisle in Asda)
All Purpose Seasoning
Cajun Seasoning
Sweet Smoked Paprika
Mixed Chillies

To finish it off, I added some hot honey 🍯🌶️ (also optional). If you’re trying to lose weight, you can swap it for a lower-calorie alternative that suits your goals.

Mix everything together properly and leave it in the fridge for a little while to marinate and let the flavours do their thing 👌🏿

PS: I’m not a professional chef 😂 so don’t judge me too tough. There are plenty of other recipes out there, so do your research and go with what works for you. I’m just showing you what I personally eat while staying on top of my fitness goals 💪🏿

Part 3 coming next…

#aldifinds #forgezonefitness #hiit_stro #protein #gymmotivation taken in Houghton Regis Dunstable by @hiit_stro

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a month ago

PART 1: What I Actually Eat 🍽️💪🏿

A lot of people ask me what I eat to support my training, so I thought I’d start showing you.
Today’s choice: Aldi White Fish Fillets

✅ £5 per box ✅ 10 fillets ✅ 22.7g protein per fillet ✅ Lean, high-quality protein ✅ Perfect for muscle recovery and staying on track
Simple foods. Simple ingredients. Consistent results.
This is just Part 1 of my meals series. Follow along if you want to see exactly how I fuel my workouts and stay in shape.

#aldifinds #strocooks #forgezonefitness #hiit_stro #protein taken in Houghton Regis Dunstable by @hiit_stro

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a month ago

Partner Workout

All reps shared equally between partners

2K Row
49m Sled Push / Sled Pull
49m Sled Push / Sled Pull (Partner A pushes while Partner B pulls, then swap on the second 49m)
7x each
100 Synchro Burpees
49m Sled Push / Sled Pull
49m Sled Push / Sled Pull
7x each 2K Ski

Tag your workout partner and see how fast you can get through this one!

#forgezonefitness #fortressofgains #gymmotivation #gyminspiration #cardio by @hiit_stro

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2 months ago

Becoming a Titan 😤🔥
Starting April 4th | Fortnightly | Dunstable/Houghton Regis
⏰ 10:30

This isn’t your average session.
This is where your body quits… and your mind takes over.

Fortnightly. Limited spots. Real coaching. Real pressure.

First 20 Titans — £10 entry 💪

Secure your spot — link in bio 🔗
Or DM me for more details 📩

#BecomingATitan #forgezonefitness #functionalfitness #gymmotivation #houghtonregis taken in Houghton Regis Dunstable by @hiit_stro

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4 months ago

BECOMING A TITAN 😤🔥
Starting April 4th | Fortnightly | Dunstable/Houghton Regis
⏰ 10:30AM Start

This isn’t your average session.
This is where your body quits… and your mind takes over.

Fortnightly. Limited spots. Real coaching. Real pressure.

First 20 Titans — £10 entry 💪

Secure your spot — link in bio 🔗
Or DM me for more details 📩

#BecomingATitan #forgezonefitness #MindsetOverEverything #gymotivation #summerready taken in Houghton Regis Dunstable by @hiit_stro

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4 months ago

Becoming a Titan 😤
Starting April 4th… be there. Let’s push each other past our limits.

When it hurts, that’s where it starts.
Your body wants to quit… your mind decides if you do.

This is where Titans are built 💪🔥

DM me for more info 📩

#becomingatitan #forgezonefitness #gymmotivation #gyminspiration #hiit_stro taken in Houghton Regis Dunstable by @hiit_stro

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4 months ago

Becoming a Titan 😤
 Starting April 4th… be there. Let’s push each other past our limits.

This was our 2nd set of synchro burpees in the metcon. I told the lads we were going 20 straight… they were already feeling it 😅

So I switched it up — “let’s just do 10, quick rest, then finish the last 10.” What they didn’t know… there was no rest 😈

And guess what? They still smashed it. With energy left in the tank.
That’s the difference. It’s not always about physical capability… It’s mindset

#BecomingATitan
#forgezonefitness #hiit_stro #gymmotivation #gyminspiration taken in Houghton Regis Dunstable by @hiit_stro

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4 months ago