New Blog 2016

February Run the Month?


If you enjoy running.. how about a Challenge?

You Can Run for a FULL MONTH, in order to do so You need a Plan.

But if you’ve already set yourself a more demanding goal e.g. a 10k or marathon then this could give you a Boost!

I suggest having a purpose to each run and adding easy/social runs into the mix.

Adding strength and flexibility training into your routine like our Bootcamps will also help you become a better runner.

Here’s a simple RUN the MONTH plan!

Monday – Recovery Run 20 mins just to loosen off yesterdays Long Run.

Tuesday – Social – With Friend/Social run.. 2/3miles, go off road,tracks and trails – enjoy nature! check the run group posts from Claire Day, Kirsten and Caz Hague.. they enjoy a Tuesday Social!

Wednesday – Speed – Speed this could be 1 minute fast running on flat surface followed by 45secs walk/stretch.. starting with 8 reps buildinmg upto 14 reps!

(this will be part of Wednesday Mornings in February.. starting with 8 x 1 minute fast run effort)

Thursday – Interval Style Run.. e.g 2/4/6/4/2 mins of effort (slightly higher pace than monday) followed by 1/2 time to run slow.. so 2mins effort – 1min easy.. 4mins effort – 2min easy! and so on!!

Friday – Strength! This ‘could’ be a hill session (Run/Power walk up Cusworth Hill and Jog back down to recover) week 1 = 6 hill reps, ending on week 4 with 12!

This will be part of Friday 6pm session

Saturday – Social, nice easy ‘chitchat’ pace or Family outing, but make sure its easy and short.

Sunday – Long run, e.g 4-6-8miles.. add a mile each week for 4weeks for progression.. 4 continuous miles might be where you are right now, add a 1 to 2 miles each week..

Recovery/Socials = Very light & easy!

Long = your longest run of the week

Be a Happy Runner!
Be a Happy Runner!

Running every day? Its a Challenge, But Run Happy!

Dean Kirkham, Real Fitness

Personal Trainer, Coach

07766 164 919

Swim Fit 2018

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!?

Keep It Real!

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?
  • Weekly feedback and homework training
  • Coached by Super Sian Randall and Dean Kirkham..


Block booking available later in the year!

Full Health Check.. beyond the Weighing Scales

Living Beyond the Scales!

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!, 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!

Fitness Christmas Gift idea’s

Fitness Christmas Gift Idea’s

What can you get for the person who already has everything..

The Value of Fitness & Health ..

1 x Month Pass for January 2017.. which include ‘Transformer.. weightloss in Disguise’.. only £30..

  • Includes all fitness session throughout January.. 8 sessions each week, Fitball sessions, Bootcamps, Run sessions, Weight Training classes, stretching and toning.. we cover the lot!
  • Transformers.. Shape up 2018 a unique plan and approach to Group Fitness!
  • On going Support for THE BEST Coaching Team

click below to purchase

8 x Personal Training session £220

  • one2one fitness session
  • Hard hitting results driven..
  • 2 session a week over 4 week! results guaranteed..
  • Delivered by Dean Kirkham Athlete & Personal Trainer..
  • Private small studio.. indoor workouts or outdoor session
Get me some of this!

Health and Body Analysis.. £65

  • Body fat, Muscle and Water Analysis
  • Cholesterol test, Haemoglobin test, Blood sugar test
  • Daily Calories targets and nutrition plan

Mallorca Fitness Camp APRIL 2017 – £420

click here for more details

Swim Lessons. January 7th – 6 week course £55

  • 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?
  • Weekly feedback and homework training
  • Coached by Super Sian Randall and Dean Kirkham..


On the First day of Christmas my real fitness Coach gave to me..

Christmas Workout Challenge.. each day Starts with a ONE mile run.. This can/will be part of the warm for the Boot Camps.. so get there at least 5mins before the start..

It starts on Friday the 1st of December

  1. To be completed at anytime during that day
  2. Can use bootcamps to get each day/workout Completed.. this will be warm up (options for run available)
  3. Evidence.. get it on Facebook or twitter
  4. Prizes to be won.. Best Photo/video upload of the DAY..
  5. There’s NO Rest between the exercises
  6. Open to Everyone!
  7. For Month Pass click here
  8. Enjoy Christmas..


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

Monday 11th – 9.30am Scawthorpe, 6pm Cusworth Hall..

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

December Pass no available
December Pass

February Transformers.. Workout and FOOD Challenge – ARE YOU IN?

Shape up Doncaster…. Dream, Believe…. Achieve! are you in?

After the success of the January Transformation Challenge…. We will be launching a NEW FEBRUARY Transformation Challenge..

  • New Set of daily exercises
  • New Challenges
  • Focus on Food.. Nutrition to Fuel a Strong Calorie Burning Body
  • 28 days Workouts, 28 days FOOD SUPPORT, 
  • Easy to follow training plans.. 
  • Same Group Support on our Private Facebook page
  • PLUS all the usual Bootcamp Workouts in February 2018

Invest by YOU only £30

(Only £25 for existing January Members)

scroll to the bottom for paypal link!

Transform your body in 28-days and be ready for a New You!

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!

Real Fitness Lean Protein

Adequate recovery  is an integral part  of any exercise  routine. Recovery includes a variety of processes:

– Refuelling: Protein & Carbohydrate stores

– Rebuild & repair: Building new muscle & cells to to ensure you continue to burn calories during exercise and at rest

– Rehydrating: Replacing fluid & electrolytes lost in sweat



Timing is key to optimal recovery and nutritional recovery strategies should begin within the first hour after training!, or as a boost before exercise 


Eating protein immediately after training is important to help muscle growth and repair. This is especially important to ensure better adaptations to exercise i.e. making sure that the work put in counts! Approximately 16-25g protein should be consumed within the first hour after exercise.


Some Example Recovery Options Include:

  • fruit smoothie made with milk/ yoghurt
  • cottage cheese and rice cakes
  • pint of milk
  • total Greek yogurt and fruit or granola
  • scrambled egg on toast
  • tuna/meat wrap 
  • The best option is sports protein recovery drink (this can get in the system much quicker) as below £22.50.. click below to buy & collect at you next bootcamp.. or collect, call 07766164919

1k Tub lean protein (33 servings = only 60p per drink) .. £22.50 via paypal.. £21 cash


7 Days to Go.. September Shape up

Only 6 places left.. sign up quick – click here

Quick weight loss – or Long term Fat loss?

I guess you want both: Weight loss is easy, Fat loss takes a bit more patience and adherence to quality eating and exercise. But it is possible for everyone to lose weight and be healthy

No one sets out to get fat or put on weight. You gained weight over a long period on time, as you get older the hormones in the body change, the way you body processes food has change (metabolic rate)

‘Quick weight loss’ = quicker weight gain after the diet, your approach needs to long term, a diet that build good habits, and not a diet focused on rapid weight loss

So how fast should I be losing weight!? This depends on how much fat/weigh you have to lose. The higher your starting levels of body fat, the faster you can expect to lose, equally, the leaner you start, a slower rate of loss will be best to minimise muscle and strength loss.

With that in mind: set fat loss targets between 0.5 – 1% of your total body weight per weekThe benefit of using percentages is the rate of loss automatically scales with your body weight.

For example:


Remind Yourself.. in order of importance

  1. We are on a calorie focused plan
  2. Good protein
  3. Carbs & Fats
  4. Strength and Fitness Training.. Bootcamps


Be active

  • at work
  • at home
  • 45-60mins exercise every day.. YES
  • Stop being a moaner!
  • use your apps on your phone or smart watches.. 10,000 steps is minimum.. for a work day.. get up and walk about!

Toughen up

  • No your’e not gonna starve
  • NO more excuse.. ‘I’ve got a slow Metabolism’ or ‘I just can’t lose weight’.. ENOUGH! stop!
  • Stop Moaning! SIGN UP


Is this Bad for me

  1. Sugar, keep it low! in terms of ‘carbs of which sugars’
  2. diet cokes/muller lights etc.. There no nutrition, but likewise on calories in a diet coke.. But still no a great choice
  3. 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

Sign up and crack on!

Stage 3 – Set up your diet

Setting Up Your Diet

I guess right now you’re a bit confused, that’s ok! so I’m going to you one of our Bootcampers as an example so you can take it all in and put it to use.

Meet Kirsty!

Kirsty’s has signed up to lose weight (and body fat), as its crept up over time. she is a few lbs over her desired weigh and has decided to do something about it

Determined not to succeed and shape up, Kirsty is sorting her shit out

So, remember – calories first. 

Kirsty is quiet active, working at a school  8+ hours a day, and runs/bikes and bootcamps when she can. So we’ll go with the mid end of 11 as her multiplier.

To work out her calorie intake we’re going to take her body weight in lbs and multiply it by 11:

So, Kirsty’s calorie intake per day for fat loss is going to be eg 1990 Cals.

Next, we need to set her protein intake.

As I mentioned before, keep things simple and set protein intake to 1g/lb.

1kg x 190 = 190g

Kirsty’s daily protein intake will be 190g.

Carbs and fat?

Seeing that Kirsty has tageted fat and weight loss, I’d generally keep her carb intake lower 9

However, Kirsty enjoys her carbs (sometimes in a beer glass) and can’t see herself sticking to a low carb diet – and remember you must be happy with your diet plan to ensure success, we’re going to set her fat intake to 0.4g/lb to allow for enough carbs.


Kirsty’s daily fat intake will be 76g of fat per day.

This is where we are right now with Kirsty’s numbers:

All we need to work out now is her carb intake. To do that, we’re simply going to fill in the calories that remain after having set fat and protein with carbs.

Here’s how.

Step 1.

We’re going to first work out the calories in Kirsty’s protein and fat totals. To do this, multiply his protein intake by 4 (because there are 4 calories in a gram of protein) and multiply his fat intake by 9 (because there are 9 calories in a gram of fat). So, it’ll look like this:

Step 2.

So, we now know that Kirsty is getting 760 calories from protein, and 684 calories from fat. We now need to add the two totals – protein and fat – together.

So, Kirsty is getting 1444 calories from his fat and protein intake.

Step 3.

We now subtract the fat and protein total (1444 calories) from his total required calorie intake (1990 calories):

So, Kirsty has 546 calories left to distribute to carbs.

Step 4.

And now, the last step: Just divide 546 by 4 (because there are 4 calories in a gram of carbohydrate).

So, Kirsty’s total calorie and macronutrient intakes are:

What should you eat?

So you’ve understood how to set up your diet, and you’ve probably even worked out your own intake. But now you’re staring at these numbers and probably wondering – what the hell do you eat?

More on that in a second, but first: let’s quickly address two common dietary locutions.

 You should eat clean (good) while avoiding junk (bad).

A simple rule:

70-80% of your diet should consist of whole, nutrient-rich foods and the remaining 20-30% can be filled with whatever  you want.

But this is what will cover in more detail over the month to perfect your weekly diet

Stage 2 – September Shape Up – Calories into Carbs/Proteins/fats

Ok, so you’ve set your calorie intake using the formula I posted – or maybe you’ve booked a test – brilliant.

Now please stick with it.. read the below carefully – maybe 2- 3 times

Lets now sort you Macro is short-form for “macronutrient”.

Macronutrients make up the components of food and are:

Macronutrients are needed by the body in large amounts – to keep you alive and functioning.

Macronutrients contain calories and each macronutrient contains a certain number of calories per gram. 

As you can see, fat contains more calories per gram than protein and carbohydrates.

Protein and Its Importance in Fat Loss

• Muscle Retention: When you’re in a calorie deficit –which, as you know by now is needed to lose fat – the body starts to use its own energy stores for fuel. Strength training provides re-growth and, in conjunction with eating sufficient protein, stops the body from burning muscle.

Protein is more filling than either fats or carbohydrates. So, when calories are low and hunger is inevitably high, protein will help keep you full.

How much do you need?

So, if you’re a guy who weighs 170 lbs:

And if you’re a female who weighs 140lbs:

if over 200lbs or body fat is 20+ male, 30+ female only x by .6 to calculate protein needs

Finally you have carbs and fats.

Once calorie and protein intakes are set, the number of carbs or fats you consume is totally up to you. If you prefer a higher carb diet, then eat a higher carb diet; if you prefer a higher fat diet, then eat a higher fat diet.

Remember: the psychology of dieting is more important than the physiology of dieting – pick what suits your taste preference.

A few things that warrant highlighting before we move on. 

• Carbs may not be essential to our survival (unlike protein and fats, we could survive without consuming carbs) but there’s a difference between ‘surviving’ and ‘thriving’. Carb-based foods contain important vitamins, minerals, and fibre that lend themselves to a healthy body and life.

• Despite the recent rise in popularity of low-carb, high-fat diets, carbs are the preferred fuel source of the human body, not dietary fats