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Steph Kane

@stephkanept

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👊🏽Fitness 🙃Life 🌎Travel ♥️ARVC🌻 🌈
🔥 I help you finally lose fat, build strength & confidence
📧 Find out more & apply for coaching below

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You are fed up of feeling stuck. You used to feel fitter, stronger and more confident, but life, illness, work, kids, stress, hormones or years of putting yourself last have got in the way…

You’ve probably tried eating less, starting again every Monday or being “good” all week, only to feel like you’ve failed by the weekend.

I’m an online coach with 15+ years experience in training and coaching. I help people lose fat, build strength and finally feel in control again.

My coaching is built around your real life, your energy and what you can realistically stick to.

I’ve had to rebuild my own body and confidence after cardiomyopathy changed everything, so I know first hand what it’s like to start over, to want more for yourself and to realise the approach that worked in your 20s does not always work now.

You do not need more pressure. You need support, accountability and a realistic plan that flexes with your life.

We adapt as we go and your goals become my goals.

You do not need to try harder. You just need to put that effort into the right things, consistently, and I’ll help you do that. by @stephkanept

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6 months ago

I didn’t set out to coach this way BUT it became clear after my own health forced me to train differently.

That shift made everything else fall into place: how I train, how I coach and who I’m best placed to help.

If you want to finally lose fat and keep it off, build the shape and strength you’ve always wanted, I’m your girl.

I work best with people who used to be active, because I understand how frustrating it is when your body, time and energy don’t respond the way they once did.

Life changes things.
Work gets heavier.
Family needs more of you.
Injury or health issues can change your path.

You don’t need to train harder, you need to train smarter.

What I do differently is simple:
I don’t punish you for where you’re at now, and I don’t try to turn you back into the 25 year old version of you.

Smart training isn’t about doing more.
It’s about working with your body; in a way that’s enjoyable, sustainable and not constantly pushing against it.

I help you build strength, routines and habits that fit your life now, so fat loss and confidence come without burnout.

📧 My Monthly Coaching is open for February, if you’re still on the fence drop me a message and let’s discuss how I can best support you.

#onlinecoaching #glasgow #ACM #ARVC taken in Glasgow, United Kingdom by @stephkanept

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9 months ago

I’ve been up and running for neeeearly a year now (wow), I figured I would share a bit more about me and not just my superstar clients.

I know I’ve done a good bit, for looking 21 (you’re old when you make these jokes?)

I’ve wore many hats, travelled to many places yet one thing remains, the love of fitness. C20years learning and training in the gym.

Don’t get me wrong, I’ve not always been fit (that’s for another day) I too personally know the challenges and hurdles it takes to build strength, lose fat, start over.

Find what you love and enjoy the journey, your body will thank you for it 😊. taken in Glasgow, United Kingdom by @stephkanept

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a year ago

Often I think we make fat loss out to be far more complicated than it needs to be.

You don’t need to train every day, cut out everything you enjoy or have your whole life revolve around losing weight.

Equally, you can’t expect results without changing anything.

There is a middle ground between doing absolutely everything and doing nothing… For most people, that’s where we’ll get the best results.

A few well planned training sessions, an appropriate calorie deficit, moving more, eating enough protein and learning how to navigate the things that normally trip you up.

Nothing particularly groundbreaking but doing those things consistently enough for long enough makes a real difference.

That’s a big part of what I do with my 1:1 clients. We work out what you truly need to focus on, rather than throwing everything at it immediately and hope something sticks.

If you already have these habits down, then that’s even better, maybe you just need another perspective and a few tweaks to go from good to great! Some of my clients with the best results already trained, moved and ate well, they just needed some focus, targets and a few diet tweaks and now they are feeling and looking the best they have in decades.

If you’d like some help with that, I’m looking for a few clients to help for a 3 month coaching block or longer. Drop me a message for more. by @stephkanept

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4 days ago

3 months from now, you could be in a very different position, not just with your weight.

You could be stronger, feeling more confident, back into a proper gym routine and actually seeing the results you’ve been saying you want for months.

You don’t need to put your life on hold, train 6 days a week or eat perfectly every day.

But you do need to start, put some effort in and be willing to change a few things.

Sometimes having someone take away the guesswork, give you some structure, hold you accountable and help you navigate the things that normally trip you up makes all the difference.

I’m opening a few spaces for a 3 month block of my full 1:1 online coaching.

If you’re ready to make a real go of it, rather than putting it off until January, drop me a message and let’s have a chat. taken in Glasgow, United Kingdom by @stephkanept

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5 days ago

I’m joking.

Everyone and their granny is doing HYROX at the minute and maybe this is an unpopular opinion… I’m not a big fan (even before my heart said it’s a definite no 😅).

Before anyone comes for me 😂 I’m not saying HYROX is bad.

I actually think it’s great that more people are running, lifting weights, challenging themselves and having something to work towards.

But I also think we’ve got into this place where exercise always needs to be harder, more extreme or have a competition attached to it.

You don’t need to absolutely kill yourself every time you train to get fitter.

You don’t need to train that specifically if you don’t actually want to compete, and you probably don’t need a reason to do 100 wall balls when your knees and back already hurt.

Most people I speak to want to lose some weight, look more toned/defined, get stronger, have more energy and generally feel fitter + healthier.

You can achieve all of that doing pretty normal stuff.

Lift weights a few times a week and progressively challenge yourself. Walk more. Do some cardio you enjoy. Eat enough protein. Get your calories right for your goal. Sleep + recover.

Of course if you love HYROX, want to compete and enjoy training for it, get stuck in. I’m all for challenging yourself and I think more people probably could challenge themselves a bit more.

I just don’t think challenging yourself has to mean absolutely battering your body or training for another competition or marathon.

What will make most people look better, feel better, lose the weight + get fitter is still the basics.

Do them well and do them for long enough to see your efforts.

I’ll stick to my weights and walks, thanks 😎 by @stephkanept

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9 days ago

It’s funny, looking over a few of my new clients goals and they’re all pretty similar.

Fat loss, tone/definition, more energy, better routine + consistency.

It can sound like quite a lot, but actually when you start working on one thing it often leads to another improving too.

- Sleep a bit better, you might have more energy, less cravings + more motivation to train.
- Eat more balanced meals with enough protein + fibre, you’re fuller, have better energy + it becomes easier to hit your calories.
- Moving more can actually create more energy.
- Training consistently + progressively challenging yourself starts building the muscle, shape + definition you want.

If you build some repeatable routines and daily habits you’re making things easier for yourself too. Less decision fatigue, less relying on motivation and eventually it just becomes part of what you do.

It’s funny how so many of the things we want often come back to the same basics. If you’re constantly trying to reinvent the wheel, you’ll be there for a very long time.

Do the basics, do them well + do them for long enough to see your efforts.

That’s a huge part of how I coach, of course everyone has different sticking points and things we need to work on, but very often this is where we start and makes a hUuuuGe difference 😊. by @stephkanept

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10 days ago

Really happy with how my first programme The Fat Loss Method went and even more with what everyone took away from the 6 weeks.

Some great results, better habits, more confidence with training + a much better understanding of what they need to keep doing.

This programme gave everyone the same overall structure and weekly focus, with their own targets and training.

1:1 coaching takes that a step further.
Everything is much more bespoke to you - your goals, training, nutrition, lifestyle, sticking points + progress. We can look at what you need to do more of, less of or differently and adjust it as we go.

So if this is what can happen with 6 weeks of structure + support, I’m excited to see what we can do with 12 weeks completely focused on you!

2 of my end of year coaching spaces have already been snapped up, I’ve got 3 more open. I’m ready to get stuck in and if you are too, give me a message and we can have a chat. by @stephkanept

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12 days ago

3 years since I ended up in hospital “not feeling very well” with a dangerously fast heart rhythm for nearly 36hrs on the verge of a cardiac arrest. To being cardioverted, 2 weeks in the ICU, diagnosed with Arrhythmogenic Cardiomyopathy and fitted with an ICD.

Everything changed so quickly.

I didn’t get how much life was going to change, I thought I’d recover and go back to normal, it was so much harder.

There’s been dangerous arrhythmias, ICD shocks, months I could barely walk,18 months driving ban, unable to train and fear around what my heart might do next.

There’s also the invisible side. How it affects emotions, confidence, independence, perceptions and relationships. How quickly you go from feeling completely capable to questioning things you never used to give a second thought. Even when things improve physically, the mental part doesn’t just disappear.

Thankfully things are a bit more stable at the moment. A cardiac ablation seems to have made difference for now - I’m training, running my online coaching business, travelling and doing so much more than I once thought possible again… but the question is always how long and at what expense.

Today will always be an emotional day. Realistically, I’m incredibly lucky to survive what happened and several times after. My ICD has fired 3 times since, as terrifying as those shocks were, I know why that little box is in my chest. It protects me, but living with that reality and the constant anxiety is hard to get your head around, even years later.

I don’t pretend this gave me a perfect outlook, I still get stressed, anxious, and caught up in normal life and I still struggle with what this means for the future.

Often I’m good at focusing on moving forward, finding solutions but sometimes just sitting in the feeling is what I struggle with.

Sometimes I forget to live in the moment, focus on the people and things that really matter, to open up, voice emotions, have fun and give more to those I care about.

I’m incredibly grateful for the few who have been there, for how far I’ve come and what I’m able to do right now.

It’s been 3 long years + still the rest of life to go♥️.
#arvc #acm by @stephkanept

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13 days ago

If you’ve been saying all year you want to do it, there’s still time.

Fat loss, more definition, getting stronger, getting back into training or finally getting a better handle on food + weekends.

I’m opening a few spaces for 8–12 weeks of 1:1 coaching between now and the end of the year.

We’ll set some clear goals, build the plan around your life and then you need to turn up and do the work 💪🏽 🫡

Give me a message for some more info, and let’s GO 🔥 by @stephkanept

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18 days ago

A wee life/work lately because there’s quite a lot going on behind the posts (or lack of) at the minute.

Life is a bit all over the place. There are things I’m proud of and looking forward to, but I’m also just getting on with it.

My first programme The Fat Loss Method finishes next week and all 4 have done amazing. A few of my 1:1 clients are finishing up too after getting some really good results, which is always a bit sad but also the whole point.

I’m getting ready to open a few spaces for 8–12 week 1:1 blocks between now and Christmas too, more on that next week.

Also I’ve joined back up with a coach myself again. I’ve loved having a fresh plan to get stuck into my training, getting even stronger and having something to work towards. Turns out I like having a coach, the accountability and targets to hit.

October is always a bit of a weird/emotional time for me. My heart anniversary is coming up and it’ll be 3 years since life changed pretty dramatically. I think every year it makes me look at where I was then, where I am now, the comparisons and everything that’s happened in between.

Personally, the Hilary Duff concert was my highlight of the month 😂 1990s kid nostalgia at its peak!

I’m on holiday for a few days so for now I will maximise some sunshine, good food and my gym metres from me, the small things ✨.

So yeh… lots happening. Work, training, life and trying to enjoy it as I go. by @stephkanept

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23 days ago

I could tell you what it’s like to work with me, but I think my clients probably say it better ❤️

A few parting words from some of my recent clients, very proud of them 🥹

I have now 3 spaces currently available for 1:1 online coaching, drop me a message if you want one. taken in Glasgow, United Kingdom by @stephkanept

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a month ago