New Blog 2016

Stage 1 – October Shape UP – Calories in Calories out?

Calories come first, OCTOBER 2017!

A unique offer from Real Fitness.!

Only 10 places available – only £20… for realfitness members, £30 for non-members

Calories – How many

Calories – What type

Metabolic Rate – What this??

Healthy Supplements for Health & Fitness, Lean Protein Powder for Weight Loss and a Healthy Body..

Private Group video Post and Support..

Starts October 2017.. (Monday 2nd October)

Setting calorie intake

I’m going to give you an easy way to set your calorie intake (if you don’t have full stats taken).

A calorie targeted plan.. not low a low calorie plan


To work out your fat loss calories:

Take your body weight in pounds and multiply it by 9 to 14 (see list below)

See where you sit! depending on a few factors your calorie needs will vary.

  • If you’re a sedentary female (think office job) who trains anywhere from 3-5x per week: go with the lower end (9-10).
  • If you’re a female who works a fairly active job or any job that has you on your feet quite a bit and you’re training 3-5x per week: go with the mid range (10-12).
  • If you’re a sedentary male (office job) who trains 3-5x per week: go with the low to mid-range (10-12).
  • If you’re a male who works a fairly active job, hands on trade person and you’re training 3-5x per week: go with the higher end (12-14).


sign up with Dean – email



October Shape up – Calories.. time to commit

 October 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.

• Body Fat %:  Everyone on the Plan must have a full body stats test completed – use the formula on stage 1

 your body fat levels will dictate what sort of foods you should be eating,  Due to things like insulin resistance, people with higher a body fat % tend to fare better on a lower carb diet, someone with a lower body fat % tends to fare better with a carb-focused diets

 Ultimately there needs to be a calorie deficit in place, eg 200/300cals depending on the outcome of your stats test.. do this and you will lose fat.

From experience, people with high levels of body fat (20%+) tend to fare much better restricting carbohydrates initially. Their energy levels tend to stabilise, they feel less lethargic, cravings subside, and due to the water loss from going low carb, it acts as a motivator as they see results from the get go.

When it comes to diet setup, this pyramid shows the 3 key considerations.. Quality calories always takes the lead, then lean protein, finished with fats & carbs

This is an online/facbook group aimed to get you to take control of your diet and understand to food types that promote a healthy body, you need to take responsibility also, read the posts, read and underand food labels, set a daily/weekly diet with the guidance of myself and the team

Weigh in, Measurements and Body Statistics must be take prior to starting

  • body fat %
  • muscles %
  • water levels
  • basic calorie need
  • hip/waist measurements (weekly)

You need a Body Stats test before the start.. if not I’ll send you a formula to workout your calorie target, you will weigh in every monday and take hip and waist circumfrence measurement.. or see me on Tuesday or Thursday.. must book in with me!

Only 10 PLACES

Once started.. weigh in’s and measurements are available below..

Tuesdays – 5.45pm and 6.45pm..

Thursdays – 5.45pm and 6.45pm..

Members £20

Non-Members £30

September – Shape UP!

Here’s some Good Carb options for you guys wanting quality energy release with fibre and good fats and minimal added ‘sugars’.. remember 5gs is one teaspoon.. these are below 1/2 a teaspoon per serving.

Lets add to the Below 100ml of Milk ‘Blue Top’ – 4.7g carbs, 3.4g protein, 3.6g fat

If you have Oats, you’ll be having 25g Carbs, 7g Protein and 7gs Fats.. quality nutrition..


Porridge oats 30g = 20g of Carbs, plus 3g fibre.. 3.5g protein & 3.5g good fats.



with Full fat ‘blue top milk’ , why lose the good stuff?




30g 2 x wheat bisks (only in my photo) 26g carbs (1.7g sugars) plus 4g fibre, 4.5g protein & .5g fats






 30g rice crispies, 26g carbs (3g sugars), plus .5g fibre, 2.2 protein & .1g fats






20g/40g (1 or 2 large shedded wheats) 24g carbs (0.2 sugars) plus 4g fibre, 4g protein, .2g fats






30g corn flakes, 25g carbs, (2.4g sugars) plus 1g fibre, 2g protein .1g fats






1 or 2 tsps of milled seeds can be added to breakfast cereals, salads, stir fry, wraps etc


high fibre and rich in omega 3.. I add to my cereals on a morning






September Shape UP!..

A unique offer from Real Fitness.. Coming Soon!

Only 20 places available – only £20… for realfitness members, £30 for non-members

Calories – How many

Calories – What type

Metabolic Rate – What this??

Supplements for Health & Fitness

Ultimately Weight Loss and a Healthy Body..

Private Group video Post and Support..

Starts September 2017.. (Monday 4th September)

100 Challenge AUGUST 2017

August = Challenge 100.. your choice!

1. 100miles running or 100k running
2. 100 hills reps completed
3. 100 miles cycling
4. 100mins of planks

5 . Each session in AUGUST will have ONE 100 challenge included!!..

Throughout August YOU set yourself a challenge.. But tell everyone and commit to it..


June timetable and CHALLENGE

June 2017 – Fitness Time Table and Run Challenge update

RUN the MONTH..  Well we’re into day 20, and there’s been some inspirational runs from everyone.. now is the time to GO FOR IT!.. Come on how many miles have you clocked up so far? and how many will you achieve come the end of the Month

Remember its your Challenge..  Run for Fitness, Run for Fun, Run with Friends.. or run for a beer!!

The longer you keep going the Stronger you get..

The stronger you get you’ll find quitting is simply not an option!


June sessions below




Tuesday 20th –

6pm Fitness Blast with DEAN

Wednesday 21th –

9.15am – Anchorage lane  DEAN

6pm Cusworth hall Boot Camp DEAN

Thursday 22nd –

6pm Scawthorpe Circuits with DEAN

Friday 23rd –

9.30am – Cusworth hall – DEAN

6pm – Cusworth Hall run & stretch – DEAN

Saturday 24th –

WILD Run from Boat Inn – DEAN..

Monday 26th –

9.30am FIT Balls – DEAN at Scawthorpe

6pm Cusworth Hall – KAREN

Tuesday 27th –

6pm Circuit with – DEAN

Wednesday 28th –

9.15am easy run hard abs – DEAN

6pm Cusworth hall Boot Camp – Karen

Thursday 29th –

6pm Scawthorpe Circuits with – DEAN

Friday 30th –

9.30am – anchorage lane – fitness circuits/Boxing – DEAN

6pm – Tour of Cusworth run bootcamp/Stretch – DEAN

5 things to try on your runs this week!
1. A new route
2. Pretend your in a race.. And YOU are gonna WIN!
3. Remind yourself that your in the top 0.01% of the national that Chooses to stay fit.. Real Fit!
4. Do 1 fast mile..
5. Run when you really don’t want to run.. Test yourself

Always be thankful that you CAN run..

Power of the Group – APRIL

Big thanks to Team Real Fitness.. all the gang that create a ‘Real’ Fitness community

I’m away in April with the Triathlon Camps and Fitness Camps, but there’s still lots of sessions available to keep you going.. see below in this post

Kerry and Louise have offered to help out with the sessions during next week (Monday 10th to Friday 14th), Then Karen is back to deliver her Boot Camps after Easter…. no sessions on the Bank Holidays

Please keep each other motivated and use the Running Group page to organise Run’s or Ride.. Kirsty and Claire are great for support

There will be a  Wild Run on Saturday 22nd with Team Ultra.. Deb!

I’ll be posting a few Fitness Workout on the Facebook page


best viewed on laptop!

Monday 10th 9.30am – scawthorpe with Kerry 6pm Cusworth Louise
Tuesday 11th 6pm – sprotbrough, circuits with kerry
Wednesday 12th No session tbc 6pm – Cusworth Louise
Thursday 13th 6pm – scawthorpe – Kerry
Friday 14th BANK HOL – Good Friday – no sessions
Saturday 15th No wild Run – check realfitness facebook running group
Monday 17th BANK HOL – Easter Monday – no sessions
Tuesday 18th 6pm Sprotbrough – Louise
Wednesday 19th 9.15am Anchorage lane Kaz 6pm Cusworth Hall Kaz
Thursday 20th 6pm Scawthorpe – Louise
Friday 21st 9.30am No session 6pm Cusworth Hall with Kaz
Saturday 22nd Wild Run starts prompt 7.55am from Boat Inn (Team Ultra)
Monday 24th 9.30am – scawthorpe with Kerry 6pm with Karen
Tuesday 25th 9.30am – anchorage lane karen 6pm – sprotbrough, circuits with kerry
Wednesday 26th 9.30am anchorage lane kaz 6pm with Karen
Thursday 27th 6pm – scawthorpe with Kerry
Friday 28th no session no session
Saturday 29nd social run – check running facebook page
No sessions Bank Holiday Monday May 1st, back to normal Tuesday 2nd May..

April 2017 – Power of the Group!

APRIL = Power of the Group

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

Who’s in?

Team Real Fitness

Mad March Fitness Challenges.. UPDATE

The Mad March Fitness Challenges UPDATES

A great start to the Challenges so far.. see the Challenges below

  1. Low Plank – 4mins
  2. Boot Camp 4mins x 4.. click here for the plan
  3. 100 crunches in 4mins
  4. 4 x Hill reps.. Cusworth Hall Bottom gate to top gate.. 4mins per Hill Rep (if treadmill, set gradient to 7.5% run 2mins, then 2mins on flat, x 4)
  5. Skill Shots – Score 4 baskets from 4 shots
  6. 400 tri dips
  7. 400 high/low planks
  8. 4min wall squat hold
  9. 400 – bunny jumps (thursday evening)
  10. 4 mile run – in 44minutes!..
  11. 44 burpees in 60 seconds
  12. 44 challenge Boot Camp (Friday 6pm’s, Monday 6pm’s)
  13. Challenge 44 Circuit Class – TUESDAY 14th March 6pm
  14. Bandy Legs 44

Listed Below are the people that have completed the Challenges so far

  1. Kirsty Werritt – Low Plank, and 4mins Bootcamp challenge, 400 high/low planks, wall squat 4mins
  2. Claire Day – 4min bootcamp and Skill shots (twice)
  3. Jackie – 100 crunches in 4mins and 4min Bootcamp, 400 high/low planks
  4. Caroline H – 4min Bootcamp, and Skill Shots, 400 high/low planks
  5. Allison Smith (and the Epworth massive) 4min Bootcamp, 100 crunches in 4mins, Low plank 4mins
  6. Fred Tomlinson – 4min Bootcamp, 400 high/low planks
  7. Lynne Hurrell – 4min Bootcamp
  8. Michell Vaughan – 4min Bootcamp, 400 high/low planks
  9. Carol Moore – 4min Bootcamp
  10. Ricki Morgan (cardiff) – 4 x hill reps
  11. Heather Williams (cardiff) – 4 x hill reps
  12. Richard Wood – 4 x hill reps,
  13. Andy Fromont – 4 x hill reps, 4mins wall squat hold, 400 high/low planks
  14. Lucy Radford – 4 x hill reps, 100 crunches in 4mins
  15. Natalijia – 4mins wall squat hold, 400 high/low planks
  16. Amanda Woodley – ?
  17. Judy Pearce – ?
  18. Mel Collingwood – 4min bootcamp
  19. Paula – 4min Bootcamp
  20. Fiona Raper – 4mins wall squat hold, 400tridips
  21. Jo Wilkes (Lanzarote crew)- 100 crunches in 4mins, 4mins low plank, 4 x hill resp (treadmill)
  22. Jorge Wilkes (Lanzarote crew) – 100 crunches in 4mins, 4mins low plank, 4 x hill resp (treadmill)
  23. Kirsten – 4mins Low Plank, 4mins wall squat hold, 400 high/low planks
  24. Kate Allen – 4minute Bootcamp
  25. Sarah Sansoa – 400 high/low planks
  26. Alison Jackson – !
  27. Kerry Davies – !
  28. Karen glynn – 100 crunches in 4mins, 4mins low plank, 4 x hill resp, 400 high/low planks
  29. Cheryl – wall squat
  30. Toni – wall squat

Don’t worry you still have all of March to try and Complete every Challenge.. New Challenges posted Monday to Friday throughout March, 2 Challenges attempted at each Real Fitness session throughout March.. The Power of the Group will get you there

see more details below

March is definitely a Mad Month.. I was born haha! I’ll be 44, and there’s 44 Fitness and Run BOOTCAMPS Sessions during March 2017.. so there will be 44 challenges, Will YOU be up for the Challenge? plenty of rewards and prizes along the way.

The Focus for March is Fitness, how many sessions can you attend, how hard will you exercise, as usual the Power of the Group will get YOU through and you’ll be fitter and stronger than ever before!

Every session there will be a CHALLENGE..

Join in on the March Challenge, collect a ‘Super Star Award’ chart, earn stickers and Badges throughout March, Collect all and be a Fitness Champion!



  1. 400 tricep dips
  2. Run 4 mile in under 44 minutes
  3. Low plank hold – 4 minutes
  4. 100 crunches in under 4-minutes!
  5. 44 minutes run – non stop.. earns You a ‘Sports Champion’ sticker!
  6. Special award Stickers for ‘Outstanding Performances’
  7. Basketball Shots 4 out of 4!!, Fridays 9.30am session
  8. Never Give in.. ‘I did my best Sticker’ will be the hardest to get!
  9. 4 Cusworth Hill Reps
  10. The 4 minute Bootcamp Special!

We Start Wednesday March 1st.. 9.15am meet at Anchorage lane and then 6pm at Cusworth hall with Karen click here for full time table, March is all about FITNESS.

There will be 4 Star of the Week Badges up for Grabs each week in March!!

The Star of the Week Badge.. Everyone will want one of these!!

September Shape up PROTEIN


A high Protein diet in these early stage is hard to hit.. but knowing where you can get Protein from will make it easier

as you can see below.. 80grams of turkey is 20g of protein, a 3 egg omelette or scrambled in a morning will give you 20g at least.. but that’s only 40gs so far

ok.. all foods have Protein, Carbs and Fat present.. your target is selecting food types with a dense nutrient value that favours protein..

example – a home cooked chilli.. with red kidney beans, chick pea’s, lean mince, served with greens (brocholii n garden pea’s – both high in protein) will give you.. 70g protein in one meal..


High protein

  • Greek yogurt
  • Skim milk
  • Peanut butter and other nut butters
  • Turkey or chicken breast
  • Lean beef
  • Firm cheeses
  • Nuts or nut butters
  • Tofu
  • Peas and beans
  • Canned tuna
  • Lean beef, pork, lamb and other meats
  • Poultry
  • Shellfish, such as shrimp or crab
  • Beans and lentils
  • Whole grains
  • Cheese and dairy products
  • Nuts
  • Sunflower seeds
  • Hummus

Keep a balanced approach

It’s important to remember, even as you focus on protein, that your body still needs carbohydrates and fats for optimum performance. Be as selective with your carbs and fats as you are with your proteins, because there are good options in all three categories.As a rule, the best approach is to choose foods that are “nutrient dense,” meaning they provide a lot of nutritional value in exchange for their calories.

Carbohydrates, for example, whole grains are nutrient dense but sugar is not.

Nuts and avocados contain healthy fats and plenty of nutrients, Crisps maybe a potato and cooked in fat but this is poor choice (maybe once – twice per week ok as a small snack).

Over time, making better choice becomes second nature, and you’ll find it easier to meet your goals for both Calories, and your target of Protein/Carbs/Fats

All this will keep muscle mass high and in turn help your body burn more calories daily


Protein suggestions for September Shape up Month

Ok, you’ll probably never eat just protein on its own, but its good to know you’re options and portion sizes

80 grams turkey
88 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.8 g fat




87 grams chicken breast
91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat




80 grams canned tuna (packed in water) 84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat




143 grams codfish
101 kcal, 20 g protein, 0.4 g carbs, 0.0 g sugar,  2.1 g fat




179 grams cottage cheese
159 kcal, 20 g protein, 4.1 carbs, 4.1 sugar, 7 g fat




105 grams ground beef
196 kcal, 20 g protein, 0.5 g carbs, 0.4 g sugar, 12.6 g fat




159 grams eggs (3 whole eggs)
225 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 15.7 g fat




88 grams sardines
174 kcal, 20 g protein, 0.1 carbs, 0.0 sugar, 10.4 g fat




313 grams chick peas
325 kcal, 20 g protein, 45.9 g carbs, 0.0 g sugar, 6.9 g fat




250 grams red kidney beans
240 kcal, 20 g protein, 37.5 g carbs, 1.3 g sugar, 1.3 g fat




105 grams salmon
245 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 17.9 g fat