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Get Lean with Dean

Personal Trainer & Nutritional coach

16/02/2026

Barry appreciation post 💪

Life will NEVER pause so you can focus on yourself.

EVER.

Sometimes it even bloody drop-kicks you in the balls and says “good luck, pal.”😔

Barry’s world changed massively when along with his mrs, he stepped up to take care of his sister-in-law’s baby while she gets the support she needs when everyone else said “no!”

A truly selfless act that puts him in the top 1% of wonderful humans walking the earth if you ask me!

Newborn in the house = No sleep. Brain fog. Stress levels doing their own HIIT session 24/7!

So we didn’t go for perfect. We went for realistic.

We shifted the goalposts to what he COULD control — showing up, pushing to get stronger, staying consistent where it mattered.

And his strength numbers are climbing, he’s still turning up to classes, and he’s proving that progress doesn’t require perfect conditions… just commitment.

Massive respect to you, mate.

You’re a proper example of resilience, responsibility and graft 👊

I think we can all take a HUGE leaf from Barry’s book 📕

If you’re waiting for life to calm down before you start… don’t.

Start where you are with the simplest step you can take. 🙌🏻

Barry is making it work, so whats your excuse?

13/02/2026

Most people say they want to lose weight “to look better.”

But the real flex is doing it for your health ❤️

Here’s 3 health-based reasons that ACTUALLY matter 👇

Lower disease risk:
Carrying excess body fat increases your risk of type 2 diabetes, heart disease and certain cancers 😞

Dropping even 5–10% of your bodyweight can massively improve blood pressure, cholesterol and blood sugar levels 🫡

Protect your joints
Every extra pound you carry puts roughly 4x that through your knees when you walk.

Ever heard yourself complain about “this knee” or one of your relatives saying “I don’t know what I’ve done to my knee”, that’s years of stress on the joint!

Less load = less wear and tear = fewer “why does my knee sound like Rice Krispies?” mornings 🫡

Better energy + recovery:
Improved insulin sensitivity, better sleep quality and reduced inflammation means you actually feel switched on… instead of living in that 3pm zombie slump 🧟

Fat loss isn’t about abs, it never has been!

It’s about buying yourself more healthy years with the people you love, and who love you! 🥰

11/02/2026

If you’re sleeping under 7.5 hours and wondering why you’re “always hungry”… it’s not lack of willpower. It’s biology 🧬

Short sleep cranks up ghrelin (your “feed me” hormone) and lowers leptin (your “I’m full” signal)

Translation?

You feel hungrier, crave quick carbs, and portion control goes out the window 😢

Sleep 7.5+ hours and appetite hormones calm down.

You make better food choices without white-knuckling it.

Looking for the secrets of fat loss?

Start with your pillow. 😴

09/02/2026

Fresh air, moving legs, quiet head. ❤️

Outdoor walks aren’t about smashing steps — they lower stress, boost mood, help digestion, improve sleep and somehow make problems feel 30% smaller 🥰

Cos couldn’t we all benefit from that?! 🧠

No kit. No prep. Just you and a pair of trainers 👟

Underrated.

Free.

Great for soul. 🚶‍♂️🌿

06/02/2026

🔥 SHOUT OUT TO LAURA 🔥

I just want to take a minute to appreciate Laura (“The quieter one” as Craig coined her this morning haha!), because this is what real progress actually looks like…

Laura did my original 90-day program back in the day and she smashed it!

Since then she reinforced the lessons learned and managed to maintain/keep losing on her own for almost THREE years before returning to the fold.

Here she added another 7.5kg to her totals meaning that today she is now 20.6kg down overall!

INCREDIBLE WORK! 👏🏻

What I bloody love about this is that it’s everything that I preach here.

No extreme dieting, unsustainable lifestyles or soul-destroying workouts.

Just habits that stick, consistency over time, and proof that this isn’t a quick fix — it’s a lifestyle you can actually live with ✅

This is exactly why we do things the way we do at GLWD and I’m proper chuffed for her.
�I bang on about it but “slow and boring” ALWAYS beats “fast and stupid” every single time 😏

Huge credit to you, Laura! This was properly earned 👏💪

You’re a star! ⭐

If you need something you can actually stick to, drop me a message right now 🫡

GLWD isn’t about dieting, it’s about becoming someone who’s hard to knock off track!

05/02/2026

The fat loss mistake almost everyone makes 👀

They try to do more… when they should be doing less, better.

More workouts 😪
More rules 😔
More “I’ll start again Monday” energy 😢

“More” sounds productive but is it actually?

I don’t think so

I think It’s how people burn out by week two or three 💥

You don’t need 7 workouts, to cut carbs, perfect weeks or constant motivation to lose fat

Fat loss doesn’t fall apart because life gets busy.

It falls apart because the plan can’t survive a busy REALISTIC life 🤪

So what should you do?

Minimum effective effort 🤩

• 2-3 sessions you can actually show up for ✅
• Meals that you enjoy enough to repeat ✅
• Habits that don’t require a monk lifestyle ✅
• A “bad day” rule that doesn’t turn into a bad month ✅

If your plan only works when you’re calm, organised and highly motivated…

it’s not a plan, it’s a bloody fantasy my friends!

Build something boring enough to last.

That’s where fat loss hides 😏

03/02/2026

Fat loss truth bomb that nobody wants, but everyone needs 💣 👇

You don’t lose fat in the gym

You lose it in the boring bits between sessions

Most people already know what to do…
• move more ✅
• eat fewer calories ✅
• lift some weights ✅
• get some sleep ✅

Yet progress still stalls.

Why?

Because fat loss isn’t about effort… it’s about consistency under normal life stress 😣

A few things people know, but REFUSE TO act on 👇
– Weekend calories still count (SHOCKER, I know)
– Liquid calories sneak in like ninjas 🥷
– “Eating healthy” ≠ calorie deficit
– One good workout doesn’t cancel 6 average days

Fat loss rewards repeatable behaviour, not heroic one off actions.

Boring meals you can stick to.

Steps you can hit even when work’s chaos.

Training you don’t dread.

And patience longer than your last Amazon delivery.

Do that for long enough and fat loss becomes… annoyingly predictable 😏

No detox. No reset. No “Monday I’ll be perfect”.

Just systems that work when life isn’t.

If you want help building that kind of fat loss, you know where I am 👋

29/01/2026

Hydration is the most boring fat-loss hack nobody wants to hear about… because it works. 💦

Drinking enough water helps regulate appetite, keeps energy up and stops you mistaking thirst for “I absolutely need 15 bastard biscuits immediately.”

Cons? You’ll be pi***ng like a racehorse! 🐎

Mild inconvenience in exchange for better fat loss — sounds alright to me!

No, water doesn’t magically melt body fat, but being dehydrated makes everything harder!

You get hunger spikes, workouts feel hard, and your body clings to water like a chuffing toddler to a parent’s leg.

Start simple: 2–3L a day, more if you train. Clear-ish p*e = winning.

Yellow? Get a drink down ya! 💧

28/01/2026

Rinse and repeat right? 😔

Time to break the cycle 🔁

26/01/2026

WHOOP says physically I’m 3.1 years younger than my actual age 😏

If it was mental age it might be closer to 22yrs younger 🤣

So what’s it mean?

It means I practice what I preach!

It’s boring stuff done consistently 👇

🏃‍♂️ Moving most days
🥗 Eating like an adult (mostly)
😴 Sleeping more, doom-scrolling less
🍺 Enjoying life without rinsing it every weekend

Daily practices that fit my life and serve future me

What areas of your life are benefitting future you?

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Rotherham
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