Cheryl Dean Coaching: Fitness and Nutrition

20/01/2025

Are you feeling like your metabolism has slowed down? Have your hot flushes arrived?

We get it! Menopause can throw some serious curveballs at our bodies, especially when it comes to weight loss.

But here’s the good news: you are not powerless!

Join me on Monday, 20th January at 7pm at David Lloyd Chorley for a FREE wellness event designed to help you understand and care for your body during this important stage of life.

We’ll cover:

What exactly is menopause and how it affects your body.

How nutrition and lifestyle choices can ease symptoms and support your overall health.

How to prepare your body for change with practical, sustainable strategies.

Learn the 4 main reasons we put on weight through menopause and post menopause.

Discover secrets to boosting your metabolism during menopause.

Get 3 simple things you can start doing this week to shift stubborn weight.

Learn proven strategies for curbing cravings and managing emotional eating that you can start this week.

Meet other amazing women on a similar journey and be part of a supportive, motivating community.

Plus, you’ll have the exclusive opportunity to book a simple finger-prick blood test to assess your cellular health, offering even deeper insights into how you can support your well-being.

Spaces are limited, so secure your spot today and take the first step toward a healthier, more empowered you!

Message me to reserve your seat!

28/11/2024

🍴 Putting the Final Touches on Something Special! 🍴
I’ve been in the kitchen, apron on, taste-testing, and tweaking to bring you something truly delicious this Fitmas season! 🎄✨

The Protein-Packed Recipe Pack is almost ready, and let me tell you, it’s a game-changer.

Whether you’re joining the 12 Days of Fitmas Challenge or one of my amazing PT clients, this pack is designed to help you stay on track while still enjoying mouthwatering meals.

Here’s a sneak peek:

🍓 Berry Bake with Crumble Topping – A sweet, satisfying treat to start (or end) your day.

🐟 Baked Salmon with Feta & Olives – A crowd-pleaser that’s quick, easy, and loaded with nutrients.

🌶 Mediterranean Stuffed Peppers – Vibrant, veggie-packed goodness!

…plus more recipes that make eating healthy feel like a treat, not a chore.

💡 Why I’ve Created This Pack:

The holidays are hectic, but good nutrition doesn’t have to be complicated. These recipes come with a meal plan and shopping list to make life easy—and every dish is packed with protein to fuel your workouts and keep you feeling amazing.

🎯 I can’t wait to share these recipes with you—because food isn’t just fuel; it’s part of your journey to strength, health, and confidence.

💬 What’s one dish you’d love to see in the recipe pack? Tell me in the comments below! 👇

27/11/2024

🎄 December Isn’t the Time to Start Fitness? Think Again! 🎄
Let’s be honest—December can feel like a whirlwind of parties, shopping, and endless to-do lists. It’s easy to think, “I’ll start in January when things calm down.” But here’s the truth: waiting until the new year puts you behind before you’ve even started.
💡 Here’s why NOW is the perfect time:
1️⃣ Small, consistent actions make a BIG difference. You don’t need hours in the gym—just 20-30 minutes of focused effort can transform your energy and mindset.
2️⃣ Starting now sets the tone for a healthier, happier holiday season. Imagine waking up on Christmas morning feeling strong, energized, and ready to tackle whatever the day brings.
3️⃣ December isn’t about perfection—it’s about balance. A plan like the 12 Days of Fitmas makes it easy to fit fitness into your busy schedule without sacrificing festive fun.
✨ Why the 12 Days of Fitmas Works for YOU:
12 short, effective workouts you can do from home, tailored for all fitness levels.
A mix of strength, cardio, Pilates, and mobility to keep it interesting (and you injury-free!).
Support from a like-minded community of women who get it.
Fun, festive challenges to keep you motivated (and win prizes!).
🎁 Only 3 Days Left to Snag These Bonuses!
Sign up before [date] and you’ll also get:
✅ A Christmas Recipe Pack to enjoy guilt-free treats.
✅ A Wellness & Fitness Planner to stay on track.
✅ Exclusive mobility and strength mini-workouts you’ll keep forever.
Don’t wait for January—your healthier, happier holiday starts NOW!

🎄 Click the link in below to join the 12 Days of Fitmas! Let’s finish the year strong!

https://www.cheryldeancoaching.co.uk/12daysoffitmas2024

27/11/2024

🎄 December Isn’t the Time to Start Fitness? Think Again! 🎄

Let’s be honest—December can feel like a whirlwind of parties, shopping, and endless to-do lists. It’s easy to think, “I’ll start in January when things calm down.”

But here’s the truth: waiting until the new year puts you behind before you’ve even started.

💡 Here’s why NOW is the perfect time:
1️⃣ Small, consistent actions make a BIG difference. You don’t need hours in the gym—just 20-30 minutes of focused effort can transform your energy and mindset.

2️⃣ Starting now sets the tone for a healthier, happier holiday season. Imagine waking up on Christmas morning feeling strong, energised, and ready to tackle whatever the day brings.

3️⃣ December isn’t about perfection—it’s about balance. A plan like the 12 Days of Fitmas makes it easy to fit fitness into your busy schedule without sacrificing festive fun.

✨ Why the 12 Days of Fitmas Works for YOU:
12 short, effective workouts you can do from home, tailored for all fitness levels.

A mix of strength, cardio, Pilates, and mobility to keep it interesting (and you injury-free!).

Support from a like-minded community of women who get it.

Fun, festive challenges to keep you motivated (and win prizes!).

🎁 Only 3 Days Left to Snag These Bonuses!
Sign up before [date] and you’ll also get:
✅ A Christmas Recipe Pack to enjoy guilt-free treats.
✅ A Wellness & Fitness Planner to stay on track.
✅ Exclusive mobility and strength mini-workouts you’ll keep forever.

Don’t wait for January—your healthier, happier holiday starts NOW!

🎄 Click the link in bio to join the 12 Days of Fitmas! Let’s finish the year strong.

https://www.cheryldeancoaching.co.uk/12daysoffitmas2024

26/11/2024

🎄 The 5 Pillars of Fitness You Need to Rock Your Wellness Goals 🎄

Fitness isn’t just about smashing a cardio workout or lifting heavy weights—it’s a balance of five key areas. Ignore one, and you might feel like a wobbly Christmas tree missing its stand. But get them all working together? You’re unstoppable. 💪✨

Here’s the breakdown:
1️⃣ Cardio Fitness: Think heart-pumping fun that keeps your ticker healthy.
2️⃣ Strength Training: Build that muscle (because strong is the new sexy).
3️⃣ Nutrition: Fuel your body with the good stuff—and still enjoy festive treats!
4️⃣ Rest and Recovery: Recovery is where the magic happens—no skipping this step!
5️⃣ Stretch & Mobility: Stay limber, pain-free, and move like Bambi.

🎯 The 12 Days of Fitmas is designed to hit ALL these areas. Whether it’s heart-racing HIIT, muscle-sculpting strength, restorative Pilates, or mobility-focused challenges, you’ll feel like the most balanced (and jolliest) version of yourself this Christmas. 🎅

✨ Bonus: You don’t need fancy equipment or hours of free time. It’s fitness that fits your life.

🎁 Challenge for Today: Which of these areas are you rocking right now? Which one needs a little extra love? Drop a 🎄 in the comments with your answer!

Want more info about the 12 days of Fitmas or want to join us for just £15.99 book your spot today:

https://www.cheryldeancoaching.co.uk/12daysoffitmas2024

25/11/2024

🎄🎅 Get Ready for the 12 Days of FITMAS! 🎅🎄

Starting Monday, 2nd December, join me for 12 fun-filled, energising workouts you can do anytime, anywhere—right from the comfort of your home!

✨ Here’s what you can expect:
✅ A mix of Pilates, HIIT, and Strength & Conditioning workouts (suitable for ALL abilities!)
✅ Live and pre-recorded sessions so you’ll never miss out.
✅ Minimal equipment needed—just show up and move!
✅ A supportive group of like-minded women to keep you motivated.
✅ 12 festive FITMAS challenges to keep you on track (with PRIZES up for grabs!).

💪 PLUS—Sign up by 30th November and snag these AMAZING bonuses:
🎁 Meal Plan Mastery
🎁 Wellness & Fitness Planner
🎁 Christmas Recipe Pack
🎁 Protein-Rich Recipe Pack
🎁 Short Workouts for Happy Hips, Strong Shoulders, and Core & Back Strength (yours to keep forever!).

ALL THIS FOR JUST £15.99 😳😳👌👌👍👍

This is not about perfection; it’s about staying active, having fun, and maybe shedding a few pounds before Christmas without missing out on the festive spirit. 🎉

✨ Trust me—this year’s challenge is BIGGER, BETTER, and packed with even more surprises. Let’s make this the most fun, fit, and festive season yet! 🎁🎄

💻 Click the link in bio for more info and to sign up!

22/11/2024

🌟 Souper Quick & Easy Butternut Squash, Carrot & Lentil Soup Recipe 🥣

If you're craving something warming, nutritious, and ridiculously simple to whip up, this soup is your go-to! It's packed with vitamins, fibre, and plant-based protein—and the best part?

It’s ready in no time. Here's how to bring this “souper” bowl of goodness to life! 🍲✨🌿

Ingredients:1 carrot
1/2 tin green lentils
1/2 butternut squash (roasted and chopped)
1 yellow pepper
1 leek
2celery sticks1
1 tsp chili flakes
Dash of black onion seeds
Dash of cayenne pepper
Handful of fresh coriander (for garnish)

👩‍🍳 Method:Prep the Veggies:Roast the carrot, yellow pepper, leek, and celery in the air fryer for about 15 minutes (or until tender).Simmer the Base:

In a pot, boil the cooked butternut squash, lentils, chili flakes, black onion seeds, cayenne pepper, and 1 pint of water for 10 minutes.Bring It All Together:

Add the roasted veggies to the pot, then transfer everything to a blender. Blend until smooth.Serve & Enjoy:

Ladle into bowls, garnish with fresh coriander, and dig in!🍴

Why It’s Good for You:

Butternut squash: Loaded with beta-carotene for glowing skin and strong immunity.Carrot: Another beta-carotene superstar for eye health and antioxidants.

Lentils: A powerhouse of protein, iron, and fiber to keep you satisfied.

Celery & Leek: Great for digestion and low-calorie goodness.Spices: A metabolism-boosting, immune-supporting kick!

This soup isn’t just a meal; it’s a hug in a bowl! 🧡 Perfect for busy days or when you need a health boost. Let me know if you try it!

14/11/2024

13/11/2024

Ever wondered how to juggle the chaos of long and tiring workdays whilst keeping your health (and sanity) in check?

As a self-employed woman with several plates to spin (literally) my day consists of 1:1 clients, massage therapy sessions, online Pilates classes, group coaching, and trying to manage my own social media (still learning) – life is non-stop.

Although I don’t have kids, my days are packed, leaving little room for spontaneity. But here’s the thing: like you, I value my physical and mental wellbeing just as much as my work. So how do I manage it all? Two words: planning and structure.

Let’s talk meals, because who’s got time to spend hours in the kitchen? Batch cooking has become my secret weapon – and trust me, it doesn’t mean dedicating your entire Sunday to pots and pans. Here’s a glimpse into my 20-minute meal prep magic:

🌿 Buckwheat on the hob for overnight oats and hearty salads.
🌱 Quinoa for a boost of omega-3, ready to transform into a chicken and veg stir-fry.
🍗 Chicken in the air fryer (enough for two days).
🥔 Sweet potato in the oven for an evening meal.
🥦 Mixed frozen veggies and peppers simmering in a pan with a dash of soup for a quick sauce.

Batch cooking doesn’t have to be complicated or time-consuming. With a bit of planning, I can have nutritious meals set for days in under half an hour. It’s all about maximizing your time and setting yourself up for success. No gourmet chef skills required.

So, if you’re balancing a workload that makes your head spin, remember: a little prep goes a long way. Prioritising your health isn’t just another thing on your to-do list; it’s the backbone of how you keep going strong and healthy in mind and body! We got this ladies!!

Who’s up for a little challenge and supporting each other to stay focused and motivated through the winter months??