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Dean Long PT, Sheffield (2025)

28/02/2025

With my app now closed, here are a few recipes I had for clients looking for quick and healthy meals

02/02/2025

I'm going to keep it real. The times come for me bow out. When i started out as a PT, it was never about becoming some sort of influencer. I don't have the skills or the head space for that! For me, it was about helping people who had been in a similar place as me. A little lost and had the battle scars. It's always been about helping neurodiverse people see the benefits of the gym.
While I will always do this, especially with the amazing people I've met along the way. I will no longer be working in a gym 1-2-1 anymore. For the next month, I'll be coaching online. After that, I'm not sure if I can keep that going.

I've struggled for the last year with my own issues, and that has caused problems financially. I've not been able to support my family in a way i should.
It's time for me to change that and do something for them.

I want to thank everyone who's been real, and it's been amazing to see so much progress made by clients and friends.

Big love to you all
Dean

27/01/2025

Embrace the Beauty Within

In a world saturated with picture-perfect moments and filtered snapshots, it's easy to fall into the trap of self-judgment. We compare ourselves to the highlights of others' lives, wondering why we don't measure up. But remember, what we see on social media is just a curated glimpse, not the full story.

Let's take a moment to appreciate our bodies for all they've done for us. They've carried us through life's ups and downs through challenges and victories. The wrinkles and stretch marks are badges of honour, proof of a life lived with courage and resilience.

When you look in the mirror, don't focus on the imperfections. Instead, celebrate the unique and beautiful person staring back at you. Your body is your home, and it deserves love and respect.

It's time to stop comparing ourselves to those fleeting moments captured in photos, whether they're from others' feeds or from our younger years. Those images don't define us; our strength, kindness, and inner beauty do.

Join me in this journey of self-love. Let's pledge to appreciate our bodies, cherish our reflection, and radiate confidence from within

17/01/2025

Today's Workout

killer pull session! Here's what was on the menu:
- Barbell Bent Over Row
- Seal Row
- Cable Lateral Pull Down
- Single Arm Rows
- Dumbbell Pull Over
- Olympic Ring Press Ups

Training to failure with progressive overload was the name of the game today. Why is this so crucial? Because pushing your muscles to their absolute limit forces them to adapt and grow stronger. Progressive overload ensures that your workouts continue to challenge your body, preventing plateaus and promoting continual growth and strength gains.

Remember, the key is consistency and gradually increasing the weight or resistance over time. Don't be afraid to push yourself – your future stronger self will thank you!

What’s your go-to exercise for your back? Let’s crush those fitness goals together!

16/01/2025

The seated barbell good morning is an effective exercise for strengthening the lower back, glutes, and hamstrings. By performing this movement in a seated position, you isolate the spinal erectors and reduce the involvement of the hamstrings, which can help minimize strain on the lower back. This exercise also improves hip mobility and flexibility, enhances posterior chain strength, supports spinal alignment. Additionally, it can be modified to suit different fitness levels and goals, making it a versatile addition to any strength training routine.

The barbell front squat can be particularly beneficial after an injury when back squatting. This exercise places the barbell on the front of the shoulders, which shifts the center of gravity forward and reduces the strain on the lower back. This positioning emphasizes the quadriceps and core muscles more than the back squat, which can help in maintaining leg strength without aggravating back issues. Additionally, the front squat encourages a more upright torso position, further minimizing stress on the spine. This makes it a safer alternative for those recovering from back injuries while still allowing for effective lower body training.

14/01/2025

Mastering Portion Control: Simple Steps for a Healthier You
Portion control is a key aspect of maintaining a healthy diet and lifestyle. It doesn't mean you have to eat tiny amounts or measure every bite, but rather, it's about being mindful of how much food you put on your plate. Here are some simple tips to make portion control easier:
1. Use smaller plates: A smaller plate makes portions look larger, helping you feel satisfied with less food.
2. Avoid double carbs: If you already have a starchy side, skip the bread or naan.
3. Measure once: Use measuring cups or visual cues to understand serving sizes.
4. Be selective with seconds: Wait 20 minutes before deciding if you need more food.
5. Check food labels: Understand the serving size and nutritional content.
Bulking and Cutting:
Seasonal Strategies
For those into fitness, bulking and cutting are common practices to build muscle and reduce fat. Typically, bulking occurs in the winter when you consume more calories to gain muscle mass. This phase involves intense strength training and a caloric surplus. Cutting, on the other hand, happens in the summer. It focuses on reducing body fat while preserving muscle mass through a caloric deficit, increased cardio, and high protein intake.

Educating Our Children on Healthy Food Choices

Teaching children to make better food choices is essential for their long-term health. Here are some strategies:

- Lead by example Children mimic adults, so make healthy choices yourself.
- Create a healthy eating environment: Keep nutritious foods readily available and limit junk food.
- Teach them to read labels: Help children understand nutritional information and make informed choices.
- Involve them in meal planning: Let children help with grocery shopping and cooking to learn about healthy eating.

By incorporating these practices, we can foster a healthier lifestyle for ourselves and our children. Remember, portion control and mindful eating are not about restriction but about making balanced and informed choices. Let's make healthy eating a family affair!
Feel free to share this article with your friends and family to spread the word about the importance of portion control

08/01/2025

New year new goals, so let's get started
You're motivated, so let's keep that going.

Curate your playlist and get it started as soon as you get to the gym. You want to be motivated and focused so whatever your flavour get the tunes are going

Don't over do it first week and burn out ease into January with intent build up the intensity with each session.

Join a group exercise class mix with like minded people and meet people with similar goals to yourself. Have fun and learn something new along the way

If you've not had one for a while have an introductory session with a personal trainer. Ask questions look at form and movement

Set yourself 2 goals to achieve in the first half of the year however small they are make them really achievable

18/12/2024

The Power of Creatine: Fuel for Body and Mind

Creatine is often celebrated in the fitness world for its ability to enhance muscle strength and performance, but did you know it also offers significant benefits for brain health?

Fitness Benefits
Creatine is a naturally occurring compound in our bodies that helps produce energy during high-intensity exercise. Supplementing with creatine can lead to:
- Increased muscle mass and strength Perfect for those looking to boost their workouts and achieve their fitness goals.
Enhanced recovery: Creatine helps muscles recover faster after intense exercise, reducing fatigue and soreness.

Cognitive Benefits
Recent studies have shown that creatine isn't just for athletes. It also plays a crucial role in brain health:
Improved cognitive function: Creatine supplementation has been linked to better memory and mental performance, especially during demanding tasks.
- Protection against neurological diseases: Research suggests that creatine may help protect against neurodegenerative diseases like Alzheimer's by supporting brain cell energy metabolism.

Overall Health
Creatine supports overall health by:
Boosting energy production: It helps cells produce energy more efficiently, which is beneficial for both physical and mental activities.
- Supporting healthy ageing: By maintaining muscle mass and cognitive function, creatine can contribute to a healthier, more active lifestyle as we age.

Whether you're an athlete looking to enhance your performance or someone interested in boosting brain health, creatine offers a range of benefits that make it a valuable addition to your daily routine.

Sources:
: [New Scientist](https://www.newscientist.com/article/2456786-what-to-know-about-creatine-the-gym-supplement-with-wide-benefits/)
https://www.alzdiscovery.org/cognitive-vitality/ratings/creatine

14/12/2024

MERRY CHRISTMAS FROM US

May your holidays be filled with joy, laughter, and just the right amount of gym time.

06/12/2024

Tomorrow's class has been cancelled due to low numbers attending. We will be back in the new year bigger better and louder too

02/12/2024

December 2024 Fitness Challenge: Strength and HIIT Combo

Get ready to end the year strong with this December fitness challenge! This challenge combines strength training and high-intensity interval training (HIIT) to keep you fit and energized throughout the festive season. Here’s a week-by-week breakdown to keep you on track.

Week 1: Foundation Week

Strength Training (3 days a week):
- Day 1: Upper Body
- Push-ups: 3 sets of 12 reps
- Dumbbell Rows: 3 sets of 12 reps
- Shoulder Press: 3 sets of 12 reps
- Bicep Curls: 3 sets of 15 reps

- Day 2: Lower Body
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 12 reps per leg
- Deadlifts: 3 sets of 12 reps
- Calf Raises: 3 sets of 20 reps

- Day 3: Core
- Plank: 3 sets of 1 minute
- Russian Twists: 3 sets of 20 reps
- Leg Raises: 3 sets of 15 reps
- Bicycle Crunches: 3 sets of 20 reps

HIIT (2 days a week):
- Day 1:
- Jumping Jacks: 30 seconds
- Burpees: 30 seconds
- High Knees: 30 seconds
- Rest: 30 seconds
- Repeat 4 times

- Day 2:
- Mountain Climbers: 30 seconds
- Squat Jumps: 30 seconds
- Plank Jacks: 30 seconds
- Rest: 30 seconds
- Repeat 4 times

Week 2: Building Strength

Strength Training (3 days a week):
- Increase weights or reps by 10-15% from Week 1.

HIIT (2 days a week):
- Increase the duration of each exercise to 40 seconds, with 20 seconds rest.

Week 3: Intensify

Strength Training (3 days a week):
- Day 1: Upper Body
- Add an extra set to each exercise.

- Day 2: Lower Body
- Add an extra set to each exercise.

- Day 3: Core
- Add an extra set to each exercise.

HIIT (2 days a week):
- Increase the number of rounds to 5.

Week 4: Peak Performance

Strength Training (3 days a week):
- Day 1: Upper Body
- Superset exercises (perform two exercises back-to-back with no rest).

- Day 2: Lower Body
- Superset exercises.

- Day 3: Core
- Superset exercises.

HIIT (2 days a week):
- Increase the duration of each exercise to 50 seconds, with 10 seconds rest.
- Increase the number of rounds to 6.

Tips for Success

1. Warm-Up and Cool Down: Always start with a 5-10 minute warm-up and end with a cool-down to prevent injuries.
2. Stay Hydrated:

Dean Long PT

28/02/2025

02/02/2025

27/01/2025

17/01/2025

16/01/2025

14/01/2025

08/01/2025

18/12/2024

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06/12/2024

02/12/2024

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