Josh Scott Fitness

𝗗𝗢𝗡'𝗧 𝗧𝗔𝗞𝗘 𝗬𝗢𝗨𝗥 𝗛𝗘𝗔𝗟𝗧𝗛 𝗙𝗢𝗥 𝗚𝗥𝗔𝗡𝗧𝗘𝗗

You prioritize everything in your life before your health, you work crazy hours, you fuel yourself with poor quality foods, you abuse your liver constantly on the weekends by hitting the pub with the lads.

Everything comes before your health until you are 𝗦𝗜𝗖𝗞

Then you realize there was only one thing that was important

𝗬𝗢𝗨𝗥 𝗛𝗘𝗔𝗟𝗧𝗛

Don't take your health for granted...invest in yourself

Go exercise

Take a yoga class

Get your sleep in

Limit the toxins you put into your body

Fuel your body with quality produce

𝘏𝘌𝘈𝘓𝘛𝘏 𝘉𝘙𝘐𝘕𝘎𝘚 𝘈 𝘍𝘙𝘌𝘌𝘋𝘖𝘔 𝘝𝘌𝘙𝘠 𝘍𝘌𝘞 𝘙𝘌𝘈𝘓𝘐𝘚𝘌, 𝘜𝘕𝘛𝘐𝘓 𝘛𝘏𝘌𝘠 𝘕𝘖 𝘓𝘖𝘕𝘎𝘌𝘙 𝘏𝘈𝘝𝘌 𝘐𝘛.

𝙒𝙃𝘼𝙏 𝘼𝙍𝙀 𝙔𝙊𝙐 𝙒𝘼𝙄𝙏𝙄𝙉𝙂 𝙁𝙊𝙍?

Ill start next monday

Nah maybe next month

Ill start after my birthday

Really?

If you want to make a real change in your life theirs no point saying you will start it SOMEDAY

You need to take action NOW

Time Waits For No One

There will never be a perfect time to start...there will always be things that come up in life....work stress, family,parties special occasions etc.

If one of your 2020 goals is to get in shape...

Start today!

Set your self a goal

Make a plan of action (gym x amount per week, prep this for food, get x steps in per day etc)

AND GO

Aslong as you start and stay consistent we will be in a better place than where you were yesturday.

Each day is about moving one step closer to you desired goal

You will never reach it if you keep saying 'Next monday ill start'

𝗦𝗧𝗔𝗥𝗧 𝗧𝗢𝗗𝗔𝗬

Have you started Yet?

𝚃𝚄𝚁𝙽𝙸𝙽𝙶 𝟹𝟶 𝚆𝙸𝚃𝙷 𝙵𝙸𝚃𝙽𝙴𝚂𝚂

As some may be aware, i turned the BIG 30 before the start of the new year and thought id give a little bit of my experience and the things i have learnt over that time.

My first time in the gym i actually hated it....it was only because i was 'made' to go into the gym to support my rugby career at 16. Back then i did'nt think i'd still be going, let alone before a Personal Trainer/ Fitness Business Owner.

Here goes.....

① Health benefits over aesthetics- don't get me wrong, there's nothing wrong in wanting to 'look good' thats great but focusing soley on the way you look is not ideal.

②Food is Fuel- don't want to dig too much into nutrition as it can lead me down the rabbit hole. Yes calories are key for Weight gain/weight loss but where those calories come from matter too.

③Do something you enjoy-there's 101 different ways you can improve your health/get fitter etc....you need to do something you enjoy and can STICK too. It might be a running club, HIIT classes, Strongman, crossfit...whatever. Just do something you enjoy and get moving!

④Get outside more- it may be as im getting older that i like my sunday walks now but i feel a huge benefit to getting outside in nature. It does'nt have to be for a run, it could be a walk, bike, outdoor fitness classes whatever,so many benefits to your mental health.

⑤Challenge yourself- don't be comfortable for too long, your body needs stress to adapt fitter/stronger/resiliant

⑥Be grateful when your injury free- you never know when the next little ni**le may occur.

⑦Little and often over lots and rarely- this is key to getting long term results in regards to your health and fitness.

⑧Love Yourself-learn to love yourself and the way you are....don't compare yourself to anyone else...you are on your own journey.
ɪᴛꜱ ʏᴏᴜ ᴠ ʏᴏᴜ

Could have been loads more but ran out of time 😅

What have you learnt over the years?

Comment below🔽🔽

𝙷𝚊𝚋𝚒𝚝𝚜 𝚝𝚘 𝚋𝚛𝚎𝚊𝚔 𝚒𝚗 𝟸𝟶𝟸𝟶.........

Its January while most people are trying to CREATE habits to improve their lives

Sometimes its habits that we need to BREAK in order to grow and progress in your life

Main one for me has got to be 'worrying about what over people think'

What habit could you do with breaking in 2020?

Ｓｕｎｄａｙｓ Ｗａｌｋｓ

Who else is getting out and about in nature today?

I find it a great way to chill out and reset my mind after a week of work stuck in the gym or inside on the 💻

Theres so many health benefits to getting outside, not just physical but mental too.

Even if it's a 20min walk to the local park 🚶‍♂️

𝗣𝗹𝗲𝗮𝘀𝗲 𝗗𝗼𝗻𝘁 𝗕𝗲 𝗔𝗻𝗼𝘁𝗵𝗲𝗿 𝗡𝗲𝘄 𝗬𝗲𝗮𝗿𝘀 𝗥𝗲𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻 𝗙𝗔𝗜𝗟

Its that time of year again, everyone making New Years resolutions......

-im going to give up booze

-im going to go the the gym 7 days a week

-im going to stop smoking

etc etc....

People try to make too many BIG resolutions which are near on impossible unless you've got the will power of a MONK.

𝙳𝙾𝙽𝚃 𝚂𝙴𝚃 𝚈𝙾𝚄𝚁𝚂𝙴𝙻𝙵 𝚄𝙿 𝙵𝙾𝚁 𝙵𝙰𝙸𝙻𝚄𝚁𝙴

Choose 1 BIG resolution then break that down into managable tasks....

Example...

I want to drop 20lbs and get into shape this year

From there you need to think '𝙬𝙝𝙖𝙩 𝙙𝙤 𝙞 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙙𝙤 𝙩𝙝𝙖𝙩 𝙬𝙞𝙡𝙡 𝙜𝙚𝙩 𝙢𝙚 𝙩𝙤 𝙩𝙝𝙖𝙩 𝙜𝙤𝙖𝙡?'

◼ Drink 2-3 litres of water per day

◼Get to the gym 3 x per week

◼Hit at least 8,000 steps per day

◼Have 3 meals per day each with a protein source

◼Sleep at least 7 hours

Write these tasks down in your diary, on your work wall whateva and TICK them off each day...to say you have completed the task.

𝗗𝗢 𝗧𝗛𝗜𝗦 𝗙𝗢𝗥 𝟯𝟬 𝗗𝗔𝗬𝗦 𝗔𝗡𝗗 𝗬𝗢𝗨 𝗪𝗜𝗟𝗟 𝗕𝗘 𝗖𝗟𝗢𝗦𝗘𝗥 𝗧𝗢 𝗧𝗛𝗔𝗧 𝗚𝗢𝗔𝗟

See we are all creatures of habit....

It just takes time/effort for you to instill better habits into your daily routine.

So.....

1) Write down your NY Resolution where you can see it DAILY.

2)Then break that Resolution down into things that will contribute to you reaching that goal.

3) Write these down each day and tick them off each day once you've done them.

4) Stick to this for at LEAST 30 days

5) Then you will have hit your resoultion/be closer to achieving it.

Or

You can have loads of resolutions, not do anything about achieveing them

2 Weeks into the new year and you've already given up, your feeling negative coz youve not achieved it and your back to square 1

Only to wait until Jan 2021 to fail again.

𝗗𝗢𝗡𝗧 𝗟𝗜𝗩𝗘 𝗧𝗛𝗜𝗦 𝗬𝗘𝗔𝗥 𝗔𝗦 𝗟𝗔𝗦𝗧, 𝗜𝗙 𝗬𝗢𝗨 𝗪𝗔𝗡𝗧 𝗧𝗢 𝗖𝗛𝗔𝗡𝗚𝗘 𝗬𝗢𝗨 𝗠𝗨𝗦𝗧 𝗠𝗔𝗞𝗘 𝗧𝗛𝗘 𝗘𝗙𝗙𝗢𝗥𝗧 𝗧𝗢 𝗗𝗢 𝗦𝗢

Or you can stay the same

Whats your New Years Resolution?

Comment Below
🔽🔽🔽

My 2020 Rules To Live By

Going to try and implement these as best i can for the new decade....

1) Protect Your Time By Saying No

Its so easy to want to try and do everything, but before you know it you spread yourself too thin. Then you look like an arse for not keeping up with those commitments.
Learn to say NO

2) Move For 60

We all have 24 hours in a day, theres NO EXCSUE not to be moving for 60mins of those 24 hours. It doesnt have to be the gym....it could be playing with the kids, walking, going out for a run...playing a sport...whatever JUST MOVE. Dont use 'im too busy as an excsue' we are ALL busy these days.

3) Anything Is Better Than Nothing

Cant do 2) ....no worries. Do 40/30/20/10 whatever!
Make a dent in your progress...thats better than nothing!

4) Take Care Of Your Body-You Only Have One

We all have this incredible gift, which is our body...and i hate it when i see people abusing this gift! Give yourself some respect. People ofter invest in new clothes, new cars,new house, new phone etc.....WHY NOT INVEST IN YOURSELF.
Your body/health is your greatest assest.

5) Ignore The Naysayers (Arnold Quote👌)

People will always try bring you down....its just human nature.
Tell your firends/family your starting the gym...'oh dont be silly' 'you wont last' 'January fad, you wont stick to it' Even the people closest to you will doubt you, mock you...Ignore them...DO YOU. Just laugh....and see the look on their faces when your smashing it.

7) Dont Be A 'WANT FOR NOTHIN'

ANYTHING in life that you desire, you must be willing to put the graft in! Dont be one of those 'i want to get in shape in 2020' but DO Nothing to change their current circumstance.

Change Requires Change

8) Get Scared

Do something in 2020 that scares you. It might be taking on an obstacle race. Maybe its starting an new business, new career. Maybe joining a gym (POWERHOUSE😉)Just do something that SCARES you. We grow when we push past our comfort zones.

9) Treat Your Attention With Care

Try limit your attention to things that dont give you a positive return. Too much time aimlessly scrolling on Social Media (big one for me) . Worring about things out of your control.

10) No Regrets

Dont go another 10 years wishing you had done things, but never getting around to doing them.
There's never going to be a right time. None of us know how much 'TIME' we have left on this planet.
Just do the things you want to do and live with no regrets!

What are your rules/goals for the new decade?

❌STOP WASTING YOUR TIME IN THE GYM❌

Be smarter with your exercise selection....

For most guys fat loss is the biggest motivation to getting into the gym for a workout.

The amount of times in the gym people come up to me and ask me how do they get rid of their 'belly' is crazy.

Alot of these guys spend most of their sitting on the ab crunch machine or bicep curl machine in hope they will walk out of the door with a 6 pack and arms to fill their t-shirts.

Unfortunately if your one of the guys that do this there's a good chance your still in the same boat of being no closer to that 6 pack.

Instead of focusing all your time and effort on the small isolating movement exercises like the ones mentioned about. You need to spend more time recruitment More muscle groups like rows presses and squats which use more than one muscle and require more energy from you.

Don't focus on isolating one muscle group, think about using exercises that use multiple muscle groups.
STOP WASTING YOUR TIME with the 100 reps of bicep curl and ab crunches.

If you are struggling for an effective workout plan or are unsure on WHAT exercises are more beneficial to your goal.

Just get in touch
📥📥📥

DO YOU LIKE YOUR WORKOUT?

For many people they HATE the idea of exercising...they dread the time spent in the gym.

You should't hate your time working out, most people hate exercising because they believe they should be doing HIIT classes, Cardio machines or doing the new FAD workout because some Instagram model is doing it.

If you dread going to the gym and exercising maybe you need to re think your workout...what do you actually ENJOY doing.

If its kettlebell workouts fine....if its HIIT workouts fine...if you prefer to lift heavy ass weights...go for it!

But don't just exercise a certain way if you don't enjoy it...just because so and so has told you its the best way to get abs 😅

😴IS YOUR LACK OF SLEEP RUINING YOUR RESULTS😴

Are you getting the minimum of 7 hours of quality sleep a night?

So many of us are hampering their progress to get fitter and healthier by failing to spend enough time sleeping!

Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don't.

Have you ever noticed that when you are tired, you tend to go for the 'BAD FOOD' choices. You probably say 'im too tired to cook, ill just pick something up on the way home' ie takeaway or fast food.

Lack of sleep affects our brain and how we make our food choices. If we are well rested and recovered we are more likely to make better food choices that are congruent to our goals.

If your struggling to get adequate rest there's a good chance that your more susceptible to illnesses and disease as poor sleep has i massive impact on your immune system. So if your currently struggling with illnesses regular, your sleep could be a factor.

To stay fit and healthy you need to make sleep an integral part of your routine along with your nutrition and exercise plan.

Don't let SLEEP be a hindrance in your journey to getting results

How many hours of sleep do you get?