Deacon Fitness

🌟 NEW CLASS BLOCK🌟

It’s been a great few weeks off classes and we are raring to go getting back to the class schedule this coming week. This block will take us all the way to Easter 🐣

What do we have on the schedule…

*New* MONDAY Kettlebell Fitness 9.30 -10.20am
39th Fife Scout Group Hall (just off Linburn Road)

TUESDAY Online Morning Fitness 6.30am - 7.10am
TUESDAY Online Kettlebell Fitness 7pm - 7.40pm

THURSDAY Online Morning Fitness 6.30am-7.10am

FRIDAY Outdoor Fitness 9.30am - 10.30am
Meet at Duloch Park

Drop me a message if you would like to come and join us. All classes suit a wide range of abilities and are always a friendly bunch to new members.

First class is always a completely FREE taster session and after this there is PAYG or a monthly membership option.

*PAYG £3 per online class/ £5.50 per group class

*Monthly Membership spreads the cost of your classes across the year from just £7.29 a month for a weekly online class and from just £13.13 a month for a weekly group class. Other options also available depending on how many classes you sign up for.

🙌 It’s nearly time for The Deacon Fitness R Plan 2023. We start our 6 week group plan on Monday 9th January. Those R Planners who have signed up already will be lucky enough to get all the information into their email inbox tonight 📫

If you are keen but haven’t clicked the sign up link yet then don’t worry as there is still time to sign up.

Sign up is OPEN until Friday 7th January. Click the link now and come and join us for 6 weeks of positive change….

https://forms.gle/sxNdbfobhfbUdc8M9

How was your 2022?? One word which I think I feel describes it best is ‘whirlwind’. I actually can’t believe how quickly the years are passing just now!

I love the start of a New Year, I love that feeling of a fresh year, clean slate, new beginnings. I can’t predict what 2023 will bring but I feel so acutely at that moment that life is too short, we never know what is around the corner so we just need to grab life in both hands.

Looking at peoples posts this last 24 hours it seems like 2022 has had a lot of challenges for lots of people. I would put my hand up to that as well and say 2022 has been a rollercoaster year for me and mine. But with fresh beginnings comes an energy to know that no matter what 2023 brings, we can tackle it head on.

Rollercoaster life aside, 2022 was a fantastic year for Deacon Fitness and I’m really excited to see what 2023 will bring. That’s all down to my fantastic class members and PT clients who make this job a joy. This may be hard to believe - time passes quickly remember - but some of you have been with me for the best part of a decade now! With a new block of classes coming up, the annual 6 week R Plan (sign up is OPEN) and PT clients brand new and old faithfuls getting back to it after the festive period it’s looking like a busy time ahead. I can’t wait to help you on your fitness journeys in 2023.

If you want help and support in your life for all things health and fitness in 2023 then drop me a message and let’s see what I can help you with.

Happy New Year, Susan xx

The R Plan 2023 is off to a great start with members signing up and ready for positive change in 2023. It really is my favourite part of the year and I love seeing the change people can make in 6 weeks. We have returning members as well as new members and every single person who signs up has an important journey that I am here to support.

The R Plan is not a fad diet, it is about making positive habit changes to your daily life which will improve your health, fitness and wellbeing. At the end of the 6 weeks those positive habits which have been formed will help members carry on moving forward.

Check out all you need to know ⬇️

What can you expect when you sign up to take part in The R Plan?

🌟6 weeks working towards positive change
🌟A guided nutrition plan
🌟Recipe File of simple and healthy meals
🌟Home Video Workouts
🌟Online Group Support
🌟Weekly Check Ins
🌟NEW IN 2023 Beginners Gym Workouts
🌟NEW IN 2023 Personalised Online Information File

The R Plan is just £40 for the 6 week plan, sign up is open NOW and will remain open until Friday 6th January.

For the first time since 2020 R Plan body composition testing spaces are available, body composition is done at the start and at the end of the plan and gives a great insight to any changes your body has made during the 6 weeks. To take up this option you need to be available for testing in Dunfermline and there is a small extra charge with a space being £50 for The R Plan + body composition testing. These spaces are limited!

Don't delay in signing up. Please input your information into the google form link below, once you have registered your details an email will be sent out to you with further information ⬇️

https://forms.gle/sxNdbfobhfbUdc8M9

If you are ready to step into 2023 with a focus on yourself then Deacon Fitness is here to support you with The R Plan. Reset your fitness and nutrition with our 6 week plan, this will be the 8th year of running this and it is still going strong with some all important new features to help you on your way to improved health, fitness and wellbeing.

What can you expect when you sign up to take part in The R Plan?

🌟6 weeks working towards positive change
🌟A guided nutrition plan
🌟Recipe File of simple and healthy meals
🌟Home Video Workouts
🌟Online Group Support
🌟Weekly Check Ins
🌟NEW IN 2023 Beginners Gym Workouts
🌟NEW IN 2023 Personalised Online Information File

The R Plan is just £40 for the 6 week plan, sign up is open NOW and will remain open until Friday 6th January.

We are also bringing back for 2023 body composition testing which is done at the start and end of the plan. This option will have limited spaces so if you want to go for this then let us know as soon as possible. If you want to sign up for the body composition option then this is £50 for the 6 week plan + testing.

Don't delay in signing up. Please input your information into the google form link below, once you have registered your details an email will be sent out to you with further information ⬇️

https://forms.gle/sxNdbfobhfbUdc8M9

Merry Christmas from Deacon Fitness 🎄 I hope you are having a wonderful day of food, fun and time together, Susan x

It may have been a chilly December morning in the woods yesterday for our weekly outdoor fitness class, but it was a great start to the ‘end of the week’ for my class members. Even in this damp and chilly weather, getting outside boosts you physically and mentally. Make a date with yourself to get out walking or moving outside this weekend ♥️

It was time today for a Christmas backdrop for the online morning class. Christmas countdown is on!! 🎄
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It may be cold, dark and damp outside but with online classes you don’t have to go anywhere but the comfort of your living room to workout. Why not get started with your better habits now rather than waiting for January?? It may be dark, cold and damp outside but the beauty of online classes is that you don’t have to go anywhere apart from the comfort of your living room to workout.
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Online Schedule:
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Tuesday Online Morning Fitness
6.30am - 7.10am
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Tuesday Online Kettlebell Fitness
7pm - 7.40pm
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Thursday Online Morning Fitness
6.30am - 7.10am

⛔️2 DAYTIME Personal Training spaces available⛔️

This is not something I advertise very often so if you are looking for help to work towards your health and fitness goals then now is the time!

Would you answer yes to any of these questions…

⭐️Are you struggling to find the motivation to exercise by yourself and could do with a helping hand?

⭐️Would you like to make some positive changes to help you feel happier, healthier and more comfortable in your own skin?

⭐️Do you find gym environments intimidating and would prefer a more private workout space?

⭐️Would you like flexibility each week for when you slot your PT session into your schedule?

⭐️Would you like to work with a PT but have a limited budget?

If you have answered yes to any of those questions then drop me a message and we can arrange a FREE consultation.

PT sessions are made to suit your time and budget with slots available in whatever way suits you whether that be every week, every other week or as check in face to face sessions.

Face to face sessions are 45 minutes long and are here in Dunfermline in my private small home gym or outdoors. Online PT is also available with sessions 30 minutes long in the comfort of your own environment.

Drop me a message to see just how I can help and support you x

After a well needed break from teaching group classes we are BACK to classes this coming week!! As schools go back and we get back to normal life and schedule, which type of person are you as you return to classes or exercise sessions?

With good weather, socialising, kids at home, holidays, activities…. it’s common for people to take a step back from their usual exercise regime during the summer months. But whether you have been doing bits and pieces or whether you have taken a few weeks off completely, don’t be scared to get back to it - and don’t put it off any longer. Yes it will be tough for a few sessions but you will quickly get back into it all. 😎

All classes are suitable for all abilities. We have online classes as well as in person classes running from Wednesday 17th August with :

*Online Morning Fitness Tuesdays & Thursdays which is from 6.30am - 7.10am.

*Online Kettlebell Fitness Tuesdays which is at 7pm - 7.40pm.

* Kettlebell Fitness Wednesdays 9.30am - 10.20am at 39th Fife Scout Group Hall just off Linburn Road.

* Outdoor Fitness Fridays 9.30am - 10.30am which meets at Duloch Park.

First class is always a FREE taster, then we have PAYG or a monthly class membership available thereafter. Drop a message to the page if you would like to book x

How have you been enjoying your summer?? So many of you have been off enjoying some sunshine and fun ✈️ 😎 After a tough couple of years I think everyone will be feeling boosted and rejuvenated for back to school time this year. Here at Deacon Fitness whilst we haven’t been away on holiday we have been enjoying some down time and a break from classes - longest break in classes there has been for a couple of years, but was well needed!

As August is just around the corner it’s time to get thinking about what’s coming up ahead and in just a few short weeks weekly classes will be back up and running. We have classes across the week, with a mix of online and in person group classes. This upcoming class block will run from Wednesday 17th August to Friday 7th October and will be all about getting back to regular excercise and building back up that fitness. After the summer months everyone is usually highly motivated to get back to routine and to some physical self care🤸‍♀️

Classes can be PAYG at £3 per online class or £5.50 per group class OR you can sign up for our NEW monthly class membership which works out as £2.50 per online class or £4.50 per group class. The monthly class membership will keep the costs spread and manageable across the year and is specific to the class or classes that you sign up for, so it not just a one price for all.

All classes are suitable for all abilities and the classes are welcoming to all. First class with Deacon Fitness is always a completely FREE taster so why not drop a message to the page and sign up to try a class for yourself! X

Much like many other fitnes professionals, I stepped into the world of online fitness classes in 2020 when there was no other option, as I wanted to offer something which would help my loyal Deacon Fitness Fitties keep going with their fitness goals. Online class have stayed part of my schedule since, and I wanted to explain why online classes could be a great option for you….

Whilst most of my diary is spent with 1-1 PT clients I do offer a select amount of group classes across the week, some in person and some online. Group classes is where I started and I love the buzz of group sessions still! Online can be clunky and technology is not always my friend, but 9 times out of 10 it works perfectly.

Whilst a lot of people have happily gone back to in person classes over the last while, I have a stalwart crew of class members who have religiously carried on with my online options as well. Some reasons why online classes are a great option:

* Easy to fit in and you can take part in the comfort of your own home 🏠

* Childcare issues are no problem with online classes - one of the reasons I had to stop offering in person evening classes was for this very reason. Online is no problem for this! 👩‍👧‍👦

* Classes are only 40 minutes long, an effective workout which passes quickly ⏰

* No gym confidence? No problem, join in online without any of that stress ♥️

*No travel time involved 🚙

*Its a cheaper option as there are no overheads involved to run the class 💵

*PLUS you get the chance to listen to just me and my rubbish chat & commentary as we go through the class 🤣

Currently each week we have:

Online Morning Fitness every Tuesday & Thursday from 6.30am - 7.10am

PLUS

Online Kettlebell Fitness every Tuesday evening from 7pm-7.40pm

*Classes suit all abilities as varied options are given*

First class is always a completely FREE taster session. Thereafter it is £3 PAYG per class or £2.50 as part of a block booking. Drop me a message for more info!

I’m not sure I have ever actually properly introduced myself on here?? Now is as good a time as any, so this is me Susan, the person behind Deacon Fitness 👋

I have been a personal trainer for 10 years now. My passion started as a Kettlebell instructor back in 2011 which then gave me the kick up the backside to enrol at Loughborough college so I could begin a career as a Personal Trainer - an idea which had been in the back of my mind for a while before that but which I had never had the guts to actually do.
With two small girls at the time it was no easy feat to put the time and energy into gaining my qualification, but I have never looked back and still absolutely love what I do and helping people.

Originally gaining a B.Ed. in Physical Education I never went into teaching after my degree, but did keep my foot in the door of coaching and working with kids in the years afterwards in part time roles. During this time I was a Scottish and GB sprinter so my time and focus was all in on following my running dreams. Retiring from athletics at just 27 I then went straight into my next challenge of motherhood. These days life revolves around my 3 kids, two high schoolers and one still in primary, just a normal and crazy family life far far away from international sport!

I have the same passion now for fitness and exercise as I did when I first started out. Way back in the day being an athlete gave me so much - confidence, physical fitness, mental fitness and an appreciation for what we can do if we work hard. Being a mum and living a hectic life now gives me very different experiences, but again gives me so much and helps me understand and appreciate why I need to look after myself and keep my body moving. I LOVE working with people to help them believe in themselves, to enjoy movement and exercise… and then what seems basic but can actually be complex… the simple act of looking after themselves. Don’t ever underestimate just what putting time into yourself can give you.

These last couple of years have been tough on everyone, I have noticed a big pattern in people over that time mental health wise. If you have taken a step back from exercise and eating well then there has never been a better time than now to get back into fitness and to devote some time to yourself to help you feel great.

I very occasionally have PT slots available, so why not reach out and see if there is anything I can help you with in pursuit of your fitness and health goals. I also run weekly group classes, some online and some in person, and can highly recommend the uplifting effects of group workouts.

Drop me a message if you would like any advice or help in reaching your goals, Susan ♥️ xx

Next week sees us back to our regular weekly class schedule which will take us ALL the way to the summer holidays!! 😎

If you think it’s time for you to get fitter and feeling good then why not join us. Weekly online and in person classes, catering for all abilities. Block payment and PAYG available with your first class being a completely FREE taster!

Individual class information on the post pics. Drop a PM for more info or to book on x

📣This week is the first week of our new block of classes in the New Year, we are finally getting going again for 2022!

Every week we have a mixture of online and face to face classes, and classes will suit all ability levels. There is never a better time to start! If you are interested in signing up for any classes then please drop me a message, first class is always a completely free taster so why not come and try a class out and see how you like it 🙌

It’s time to put some time into yourself, simples! If you want to improve your health, fitness and well-being then come and join the Deacon Fitness R Plan. In 6 weeks time you will feel reset, recharged, re-energised and ready to take on whatever 2022 is going to throw at us ♥️
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R Plan 2022 starts on Monday 10th January for 6 weeks. Sign up is only open until Friday 7th, so don’t delay!
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DM for sign up details x

Now we are into 2022 we are getting all set for a new block of weekly classes starting from next week. With a mix of online classes, outdoor fitness and kettlebell fitness there are a number of things to choose from across the week. Looking forward to getting back to work with my lovely class members!

Wishing you all a very Happy New Year, 2022 must be a better one all round right??
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Looking back at 2021 I have been lucky to work with many lovely PT clients, long standing and new clients in the mix. I started the year in a very cold and icy winter working only outdoors 1-1 - whilst I am a big enjoyer of the outdoors, even I was finding those months tough! To get back to being able to offer sessions in my 1-1 garage, albeit under certain covid conditions, was just amazing. My diary has never been busier with PT clients and I absolutely love the time I have with them, helping them work towards their health and fitness goals.
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Online classes have carried on which is not something I ever expected to a) enjoy so much and b) have other people enjoy so much in the long term! But my band of loyal onliners who enjoy working out in the comfort of their own home, listening to my utter crap chat for 40 minutes whilst exercising keep logging on each week. I am grateful for that forced change from these last couple of years which brought this type of class into my timetable, and I love having a way that I can reach class members from all over.
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The second half of 2021 saw the return of group sessions which was the last piece of the jigsaw for my Deacon Fitness Fitties. With the outdoor Friday fitness session and mid week Kettlebells firmly back in the diary it has been nice being back working face to face with folk in such a way. I will never take for granted how important it is to have those group sessions for my class members, exercise, time together with other people and good chat is all so important for the soul.
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Personally 2021 has been an up and down year for me, as it will have been for so many folk. Family life for specific reasons is challenging at times for us and this year has been particularly challenging over these last few months. One of the reasons that I became a PT was because I wanted to do a job that fitted around being a mum, so I could be around for my kids whenever they needed. I am so grateful to have a job which allows me to do that, a big thank you to everyone who has supported my business in 2021. Let’s see what 2022 brings ♥️

Here at Deacon Fitness we hope that you have had a fabulous Christmas - and enjoying some all important down time with family and friends as best you can during these still uncertain times ♥️

2022 is just around the corner, and once again Deacon Fitness will be offering the ever popular R Plan which will be starting on Monday 10th January for 6 weeks! Reset or R Plan has been an annual event for the last 6 years, and has evolved over that time which means it stays enjoyable for people to return to as well as for new starters. If you feel you need a physical or mental boost, to feel more comfortable in yourself, to get fitter, to prioritise your health or just simply do something for YOU then the R Plan could be just what you need.

Let’s break down what The R Plan consists of:

*It is a 6 week guided nutrition plan which includes the first two weeks being meal planned/ suggested with the next 4 weeks having members encouraged to plan with advice and support.

* A recipe file is included at the start of the plan which gives lots of suggestions for meals and snacks which will help you work towards your physical and wellbeing goals.

*There are 3 video home sessions available each week which can be followed at home with little or no equipment, using limited space and which will suit all abilities.

*There will be access to a private Facebook group which will provide you with daily motivation, weekly educational videos, and most importantly the group support as you work towards your goals.

* There will also be a weekly Zoom drop in chat, a time each week to pop online and ask any questions you may have or just chat with other members

*** All of this is just £35***

If you require any more information or to sign up then please drop a PM to the page and I will get back to you.

Procrastination can be the stealer of joy - and I’m not being dramatic here, it really can be. If we put things off it can have many effects including things like - reducing our general productivity, feeling demotivated, feeling low and more seriously it can contribute to depression.
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Last week I wrote a post about a moment of clarity where I realised that I needed to make some changes in my own life. Putting off things was part of that, there can be many things that we put off but the main thing that jumped out at me was unfinished or avoided jobs around the house. I realised just how down this was getting me, and when we put small things off this make things much bigger and then even harder to tackle. I have been able to tackle some of those things now, mainly because I was in a head space where I could, and the motivation was there. I ran a mile with it. Fast forward a few weeks and a stay at home with isolating children I have been able to finish all the jobs around my house that have been goading me for the last two years. I know I would have got there in the end with a gradual approach but whilst the time was there I ran with it. The bonus side of this is that it has given me time and space mentally to now start working on other things.
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We will all have things in life that we are putting off. These could be practical things like I had, it could be health related, it could be job related, it could be financially related… the list goes on. Whatever it is in your life that you are putting off, stop, it is literally stealing your joy! No matter how big or small, actually facing those barriers in our lives can have a huge, weight lifted off our shoulders effect that can not be underestimated. It also creeps into our motivation and enjoyment of other things so once we start tackling those things it can really help us focus back on other things and work towards other goals.
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You might find the thought of tackling things overwhelming. So start small, do one small thing today that helps you begin tackling some of those things in your life that you would love to get done but have just really struggled facing. It’s the only way to make positive change ♥️

Who is ready with some new energy after the school holidays??

This coming week sees the start of a new 8 week block of classes with Deacon Fitness which will run up until Friday 17th December. If you are feeling like you are ready to push ahead with your fitness goals, then come and get started. First class is always a completely FREE taster class. We have a mixture of online and in person classes each week and classes are suitable for all abilities. PAYG or block booking available with a discount given for those block booking more than one class a week:

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Tuesday Morning ONLINE Fitness 6.30am - 7.10am

Tuesday ONLINE Kettlebell Fitness 7pm - 7.40pm

Wednesday Kettlebell Fitness 9.30am - 10.20am
@ 39th Fife Scout Group Hall, Carron Grove

Thursday Morning ONLINE Fitness 6.30am - 7.10am

Friday Outdoor Fitness 9.30am - 10.30am
Meet @ Duloch Park

Drop a PM for more information or to book on x

Are you all set for a new week ahead? We have upped the classes across the week recently, still mixing some online in there with the face to face classes. There is something to suit you whether you like working out from the comfort of your own home, or whether you want to get out and about.

All the classes can suit differing ability levels, with lower and higher impact options given. Check out what we have coming up each week for the next 3 weeks until the school October holidays :

TUES Morning Online Fitness 6.30am - 7.10am

TUES Evening Online Kettlebells 7pm - 7.40pm

WED Kettlebell Fitness 9.30am - 10.20am
- 39th Fife Scout Group Hall, Carron Grove

THURS Morning Online Fitness 6.30am - 7.10am

FRIDAY Outdoor Fitness 9.30am - 10.30am
- Meet at Duloch Park

First class is always a FREE taster. Drop me a message if you require more information on any of the classes or if you want to join a class x

So it appears that today marks my 10 year anniversary of instructing Kettlebells! Feels like a lifetime ago - although also feels like that time has passed in a flash. PLUS this brings back memories of the first time I ran the Great North Run, who knew I would enjoy it so much we would return to do it another couple of times after this 🤷‍♀️

What better way to mark 10 years of kettlebell instructing than to be instructing a Kettlebell Class! Tonight we have ONLINE Kettlebells 7pm - 7.40pm and then tomorrow morning we have our group session in the 39th Fife Scout Group Hall, 9.30am-10.20am. Why not come and try one of these classes for FREE?? First class is always a totally free taster. Drop me a message if you would like to book into either class x

Kettlebells, the start of my fitness instructing and PT journey - and STILL one of my favourite things more than 10 years later.

I joined a Kettlebell class in my local area at the time when my now 11 year old daughter was just 6 months old. I was in real need of a new physical challenge, and to get out and meet people. Joining that class took me down a route where I became a Kettlebell instructor myself, and then not long later made the leap to go to college and become a Personal Trainer. So apart from loving Kettlebells and the unique workout and fitness effect they gave me, joining that class started off so many things for me and made a big difference to my life!

Over this last 18 months I was sadly unable to offer my group Kettlebell Fitness classes face to face, but I am so happy to say that we now have a group class BACK in the weekly timetable. Online has been fabulous and I am leaving a weekly evening class in the timetable, but we also now have a Wednesday morning 9.30am class back in the 39th Fife Scout Group Hall which is down Carron Grove. Whilst I can’t say it will change your life as dramatically as mine when joining a class, what I can say is you will get the chance to take part in a thorough all over body workout, using a versatile piece of equipment in some all important resistance training.

First class is always a FREE taster so why not come along and see how you like it. Every week the class format is different, and the class suits ALL abilities. If you are a beginner don’t worry, I will guide you through the all important techniques. The class members are a brilliant bunch and we welcome new faces 🌟

Kettlebell Fitness Weekly Classes -

Tuesdays (Online via Zoom) 7pm - 7.40pm

Wednesdays 9.30am - 10.20am
39th Fife Scout Hall, Carron Grove, Dunfermline

*First class FREE, after that £5.50 PAYG or £4.50 when block booking*

Drop me a message if you would like to join either Kettlebell Fitness class or would like further information xx