Dean's Fitness and Nutrition Blog

Dean's Fitness and Nutrition Blog 🏋️‍♀️ Fitness Instructor
🧑🏼‍💻Online Coach
🥊 Ex-Boxer, rugby player and CrossFitter
🥗 Passionate about nutrition
⚖️ Lost over 6st

Easter morning breakfast - poached Salomon and eggs with toast 🤤
17/04/2022

Easter morning breakfast - poached Salomon and eggs with toast 🤤

Lifting weights won’t make you bulky - cupcakes make you bulky.
15/04/2022

Lifting weights won’t make you bulky - cupcakes make you bulky.

Awesome day in Studio today; clients smashing PB’s for their end of 12 week program. So proud of my girls, all losing b...
02/04/2022

Awesome day in Studio today; clients smashing PB’s for their end of 12 week program. So proud of my girls, all losing between 5-8cm off their waist and more importantly building a strong / healthy body. Let the next 12 week phase begin 💪🏻💪🏻💪🏻 .fitness

MASSIVE well done to our client Richard who smashed his karate grading recently after becoming stronger, faster and lean...
15/03/2022

MASSIVE well done to our client Richard who smashed his karate grading recently after becoming stronger, faster and leaner with just 2 months on program. Check out what he had to say: “Weekly win! Am really happy to have passed my karate belt grading today. At every previous grading the examiners said I had to have more speed, be faster as it was the only thing letting me down. Today this was not said and I was commended for a very good overall performance. Thank you coach Dean, you said that the plyometrics part of my plan would help with this and the Wednesday evening sessions have undoubtedly contributed too with speed, agility and strength of movement. Couple of pics attached”

You have to have a vision before you make it come true. A lot of things that we want to achieve starts in the mind. It i...
14/03/2022

You have to have a vision before you make it come true. A lot of things that we want to achieve starts in the mind. It is how we think about it and then act.

Can you see yourself as what you dream about?

If yes, awesome! Then start visualizing it daily and the subconscious will make choices in that direction without even thinking about it.

Dream big and go big 💪🏻

Today will be spent programming clients plans for the next 6-8wks…Some absolutely outstanding transformations to share i...
14/03/2022

Today will be spent programming clients plans for the next 6-8wks…

Some absolutely outstanding transformations to share in the near future 💪🏻💪🏻

💪🏻💪🏼💪🏽💪🏾💪🏿💪🦾
11/03/2022

💪🏻💪🏼💪🏽💪🏾💪🏿💪🦾

You’re never going to regret a workout, but if don’t get up and do it, you know it’ll play on your mind and mess up your...
06/03/2022

You’re never going to regret a workout, but if don’t get up and do it, you know it’ll play on your mind and mess up your workout schedule! Get it done ✅

HEAVY WEIGHT vs LIGHT WEIGHT⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀When it comes to lifting heavy vs light weight, one thing needs to be made...
05/03/2022

HEAVY WEIGHT vs LIGHT WEIGHT⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to lifting heavy vs light weight, one thing needs to be made certain, you should do both. Both lighter and heavier weights at their different rep ranges, have benefits that the other doesn’t.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, low rep heavy work will lead to an increase in overall muscular strength, whereas, high rep lighter work has a great place for adding volume to lagging body parts, helping them to grow.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Low rep training puts a heavy emphasis on technique, which can often be compromised in higher rep sets. However, due to the high intensities of low rep training, there may be a higher risk of injury & greater intra and post workout recovery times.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Both rep ranges can also be beneficial towards injury rehab. However, high rep ranges offer a more ideal risk to reward ratio. High rep endurance training also helps to cause hypertrophy through metabolic damage and limits actual muscle damage, which is ideal during recovery⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, both heavy and lighter weights can lead to muscle growth and increases in strength. The goal is to utilise both in your fitness journey.

Your mind gives in way before your body does - if you tell yourself you can achieve something and your mind believes it ...
27/02/2022

Your mind gives in way before your body does - if you tell yourself you can achieve something and your mind believes it - you are unstoppable 💪🏻

Great day yesterday spent with these guys completing my boxing coach certification 💥 🥊
27/02/2022

Great day yesterday spent with these guys completing my boxing coach certification 💥 🥊

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