Long term Weight Loss starts with a change in your Thoughts, Feeling and Behaviours.. what you think about becomes your mindset..
Thank you for taking an interest and or signing upto this Unique opportunity to make MASSIVE changes to your approach to Weight Loss and Mindfulness.
We are a Unique blend of Mindfulness, Wellbeing, Fitness and Nutrition.. there is no other ‘Programme’ like this.. ‘Move you Mind move your Body’
The Programme is an award winning system to help you control, cravings, emotions, feelings and behaviours around food.. delivered by John Wattam (Health Practitioner Professional) and Dean Kirkham (Health & Fitness Professional) both with over 20 years experience
Nobody ever sets out to be Over weight.. Everybody knows Why they have become over weight.. The problem is making long term positive changes
Next course 25th July 2018 – every Wednesday 7.15pm –
We are on a calorie focused plan, (not a calorie reduction plan) the average female calorie need ar 2,000 – average male is 2,500.. Don’t skimp on this particularly if your exercise.. As a rule of thumb for extra calories when exercising.. See below
Use the 60% rule
Eg – If you burn 100 cals in a 30mins walk.. You only need an extra 60cals
If you burn 400 cals in a bootcamp you need 240cals extra.. Ideally 120cals before and after.. food/drink that is light on the stomach, 60mins before the workout.. And within 20min after a workout
Remind Yourself.. the order of importance
Strength and Fitness Training.. Bootcamps
Take photos of your food for you and you Buddy/Supporter to make comments and offer help/advice.. No need to comment on everyone’s
45-60mins exercise every day.. YES.. its upto you pick a workout from the previous months
Stop being a moaner!.. Yep you’ve been BAD.. forgive yourself and move on
use your apps on your phone or smart watches.. 10,000 steps is minimum.. for a work day.. get up and walk about!
No you’re not gonna starve
NO more excuses.. ‘I’ve got a slow Metabolism’ or ‘I just can’t lose weight’.. ENOUGH! stop!
Is this Bad for me..
Sugar, keep it low! in terms of ‘carbs of which sugars’
diet cokes/muller lights etc.. There no nutrition, but likewise on calories in a diet coke.. But still no a great choice
Tea and Coffee.. Coffee can suppress an appetite, its’ a natural stimulant.. don’t over use it 3-5 cups per day
Increase your Fibre intake – Foods high in fibre, such as vegetables and whole-grains, help stretch out the stomach and signal to the brain that you’re full. Fibre also tends to slow down digestion – when you add in fibre to your meals, the rate at which the body digests the food takes longer. The longer this food sits in your stomach the fuller you’ll feel.
A regular daily Meal plan – Hunger hormones controls when you get hungry. Fortunately, these hormone can also be ‘trained’. Training yourself to eat at set times will keep your hormone in balance – you’ll get hungry at similar times in the day – this will reduce the risk of falling off plan.
Don’t be overly restrictive with your diet – What happens if I tell you that you can’t have something? You’re more likely to want that thing, right? eat the foods YOU enjoy.. with in the boundaries of the Calorie
JUNE 2018- Shape up is focused on Calories.. controlled calories:
Calories Count, because even a healthy diet won’t save you if you eat too much!
Food quality: has to be important, 4 cans of diet coke, 3 muller lights, 3 cereal bars just wont cut it!
As you know, I always bang on, food quality does matter and plays a powerful role in health and longevity.
JUNE 2018 = CHALLENGE 100.. YOUR CHOICE!
100 miles running or 100k running
100 hills reps completed
100 miles cycling
100 mins of planks
5 . Each BootCamp session in JUNE will also have ONE 100 challenge included!!..
Throughout JUNE 2018.. YOU set yourself a challenge.. But tell everyone and commit to it..
If you are a RUNNER – 5 things to try on your runs this week!
A new route
Pretend your in a race.. And YOU are gonna WIN!
Remind yourself that your in the top 0.01% of the national averages that Chooses to stay fit.. Real Fit!
Do 1 fast mile..
Run when you really don’t want to run.. Test yourself
Always be thankful that you CAN run..
Optional workout for your non-bootcamp days.. There are 3 days worth below.. eg Day 1 could be Monday, Day 2 could be Wednesday, Day 3 either Friday/Saturday.. so you can pick and choose.. BUT stick to your plan and tell your Buddy your weekly plan.. STICK TO IT!!
Run a Marathon, Learn to Swim, Climb a Mountain, Ride coast to coast, Lose weight and keep it off.., what is on your Bucket List!
Dream Big! What to do really want to achieve? Can you be Brave enough to tell others what that dream is?
Imagine if you had an army of supporters helping you through every step of that Journey.. a group of people that will turn your Dream into an achievable Goal.. then help you set a plan to ensure you are successful.
When I set a goal or target, it has to be something I truly believe in, a goal so strong that I can visualise it instantly.. then I set a plan, I review my progress and make adjustments along the way! It gives me purpose every day..
I will share my experiences and techniques to help YOU..
But Ultimately its a ‘Team Thing’ THE POWER OF THE GROUP
REAL FITNESS – Swim Fit for 2018.. if you have a swim goal for 2018 then this course is for you, our sessions are to build confidence with the front crawl stroke, and possible lead you into open water swimming and maybe even a triathlon!?
Only £7 per lesson throughout February & March 2018
Must book in advance for each Sunday.. text dean 07766 164 919
4th March and 25th March no session as there is a Gala on.
Small group coached session, every Sunday 2pm at Adwick Leisure Centre
Suitable for people wanting improve their front crawl swimming
Focus on progression to an open water swim in 2018 or entering a Triathlon?
Fed up of being a slave to the scales.. If you only judge your health by the number of the scales then you’re probably never going to reach a target/ideal body weight.. and more than likely you’ve been a Yo Yo dieter..
Your body is made up of upto 60% water,
Part 1 – We’ll take a closer look at the Composition of your body.. Including Body Fat/Lean Muscle/Water ratio‘s to help YOU see what’s going on in your body and improve my diet/workouts to ensure I will be in Optimal Condition to hit my 2018 targets.
Part 2 – Then we will look a little closer and check your Cholesterol, Hemoglobin and Glucose Levels. Simple Test and results there and then, no waiting and going back for results and solutions!.
You’ll go away with clear action points and detailed feedback
If this is something your interested in… seeing the WHOLE picture rather than living to just the scales then get in touch with Real Fitness (Dean Kirkham)
FULL.. package for only £38
Book a appointment available NOW! firstname.lastname@example.org, text 07766 164 919
First client feedback..
“totally recommend excellent professional service tried and tested with proven results. I’m now armed to improve my diet plan to ensure I will be in Optimal Condition to hit my 2018 targets” all done and dusted in one hour!
December 1st ‘Friday’ Bootcamps.. This is your warm up, Sprotbrough/achorage lane 9.30am 1mile run, Cusworth hall 6pm 10mins ‘laps’..
On the First day of Christmas – ONE MILE RUN… from the 1st of December for 12-days you’ll need to run 1 mile, evidence posted on facebook.. I know you’ve all got fancy garmin & fitbit watches..
December Saturday 2nd.. This is down to YOU!.. Wild Run?
On the Second day of Christmas – ONE MILE RUN and TWO minute V-sit Hold!
December 3rd Sunday.. get up – get it done!
On the Third day of Christmas – ONE MILE RUN, TWO minutes V-Sit, and 30 Hip Lifts.. ‘sing louder’
Monday day 4th Get it done.. 9.30am Scawthorpe and 6pm Cusworth hall
One the Forth day of Christmas – ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, and 40 Squats..
Tuesday 5th December.. 6pm Sprotbrough..
On the Fifth day of Christmas – ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats and 50 High plank arm rows
Wednesday 6th December.. 9.15am Anchorage Lane and 6pm Cusworth Hall
On the Sixth day of Christmas – ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats, 50 High plank arm rows, and SIXTY seconds Crunches
Thursday 7th December.. 6pm Scawthorpe
On the Seventh day of Christmas – ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats, 50 High planks arm rows, Sixty seconds Crunches and SEVEN BIG push ups!
Friday 8th Anchorage Lane 9.30am and Cusworth hall 6pm
On the Eighth day of Christmas – ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats, 50 High planks arm rows, Sixty secs Crunches, SEVEN BIG push ups and 8 POWER JACKS
Saturday 9th – Get it done on the Christmas Jumper Bike Ride!!
On the Nineth day of Christmas, ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats, 50 High planks arm rows, Sixty Crunches, SEVEN BIG push ups, 8 Power Jacks, and NINETY seconds Mountain Climbers
Sunday 10th – I trust YOU.. But Santa is watching so no cheating Today.. get it done!!
On the Tenth day of Christmas, ONE MILE RUN, TWO minutes V-sit, 30 Hip Lifts, 40 Squats, 50 High planks arm rows, Sixty secs Crunches, SEVEN BIG push ups and 8 Power Jacks, Ninety secs Mountain Climbers, and TEN Burpees
On the Eleventh day of Christmas, ONE MILE RUN, TWO minutes V-sit, 30 Hip Lift, 40 Squats, 50 High planks arm rows, Sixty secs Crunches, SEVEN BIG push ups and 8 Power Jacks, Ninety secs Mountain Climbers, TEN Burpees and Eleven LUNGES EACH LEG
The Tuesday 12th December finisher.. 6pm Sprotbrough.. Get there 5.50pm ish if you can, for the ONE MILE RUN..
On the Twelfth day of Christmas, ONE MILE RUN, TWO minutes V-sit, 30 Hip Lift, 40 Squats, 50 High planks arm rows, Sixty secs Crunches, SEVEN BIG push ups and 8 Power Jacks, Ninety secs Mountain Climbers, TEN Burpees, Eleven lunges each leg…. AND 120 seconds LOW PLANK
Shape up Doncaster April 2018…. Dream, Believe…. Achieve! are you in?
Focus on Fitness – BODY Transformation Challenge.. Shape up, Look Great – Feel Great
STARTS Monday 9th April 2018
Set of daily exercises
Focus on Fitnes.. Have a Strong Calorie Burning Body
21 days Workouts
Easy to follow training plans..
Same Group Support on our Private Facebook page
PLUS all the usual Bootcamp Workouts in April 2018
Invest by YOU only £30
(Only £25 for existing Members)
scroll to the bottom for paypal link!
Transform your body in 21-days and be ready for SPRING!
If you don’t believe me.. read to comments from the guys who’ve been part of the group
I would definitely do it again Dean! I’m sure it will be just what people are looking for after Christmas. Claire Day
Yes I would do it again and yes I really enjoy it. Great support network loved everyone got involved. Challenge made me think about what I was eating, which wasn’t over all bad but when I was eating and improvements I could make.
Also that preparation is key especially with my job and manic schedule.
Loved Maxs motivational videos.
6lb down and I will be continuing on.
Thanks Dean, Karen & rest of our transformers group you’ve all done amazing xx. Bernadine
It’s great knowing that when we are given a challenge, everyone gives and receives support in the group.
In the last 21 days, my body shape has changed. I have more energy. I’ve had my eyes opened to how much I was ‘snacking’ and enjoying the 🍷.
My biggest change is my sleep pattern. It was so unexpected and what a pleasant surprise it was.
I’ve taken a photo every Monday in the same clothes, so tomorrow I will post those pics. Thanks everyone for your support. What a fantastic 21 days we’ve had. Toni Sakari
Loved this challenge, and seeing what people has been eating – gave me so many ideas. I felt on days when I could come to both boot-camps; exercises were a bit too much and hard to fit in. Thank you to Dean and Kaz for help and encouragement. Videos with Max were fab – absolutely loved them. Looking forward to any upcoming challenge, the only way I can stop eating too many deserts (I am not only chocoholic, I like the most naughtiest desserts, and I use to eat few of them a day 😳). Well done everyone!! 💪👍. Natalijia Cooper
Loved this challenge, since starting out calorie counting to then beginning the 21 day challenge i have noticed a difference in my clothes and body shape. Got to admit the support from Dean and Karen and the rest of the group has been amazing. I can be very hard on myself and down sometimes, i will never be a size 10 but i will keep giving it a go. A massive pat on the back to us all we have done amazing. Kirsty Werrett
I’ve really enjoyed this challenge. Really pushed me with the exercises. So easy to not do anything when you’ve had a busy day. Or like me having a lazy day and CBA!!! Eaten well 90% of the time and taking pictures has made me stop reaching for the extra snacks I don’t need. I’ve lost 4lb and feel more toned. What’s Also great is that my niece Isla who lives in Glasgow did a few days with me and wants me to call her everyday to do the exercises with her via FaceTime. Trust me she hates exercise lol. So real fitness keeps inspiring everyone. Thank you all so much for the support. And thank you to Dean Karen and Max. What a fantastic group of people. So pleased to be part of it. Thanks again x 💪🏽x. Alison Jackson
As always with the real fitness crew, great support and encouragement.
Its been a brill challenge, loved seeing what everyone has been eating and getting new ideas. Made me think about what I am eating and if I really needed it, still think I need to work on my portions. Energy levels were a little up and down at times .
Since starting the challenge I have lost 3lb and yes my clothes feel looser.
The extra exercise at times have been a killer but with the help of the group we got them done. I am going to keep going for a while and look forward to January challenge. Thank you to Dean and Kaz for help and encouragement and not forgetting MAX 👍🏻well done guys. Caroline Hague
Taking Booking for January 2018 – pay online now.. get me involved!