Josh Dickinson - The “No BS” Transformation Coach

Josh Dickinson - The “No BS” Transformation Coach Helping Busy Aussie Men Over 40 Drop 10kg, Build Strength, and Boost Confidence in Just 10 Weeks Without Dieting Like a Madman or Spending Hours in the Gym

Grab The Plan 👉 https://www.physique-essentials.com/plan Creating the health, performance and physiques goals that our clients aspire too

How I Lost 10kg While Eating Chocolate CakeThis isn’t just another weight loss story. It’s about real change. Losing wei...
10/11/2025

How I Lost 10kg While Eating Chocolate Cake

This isn’t just another weight loss story.

It’s about real change.

Losing weight is straightforward: eat less, move more.

But keeping it off?

That’s the real challenge. It’s not about cutting out chocolate cake entirely, it’s about building habits that last through the ups and downs.

Take Jim, for example.

He recently hit a milestone with a 5-plate deadlift.

His success wasn’t just about lifting weights, it was about consistency, even on tough days.

He started his journey with me in 2019, and his message was clear: “You taught me to keep showing up, even on the bad days.”

Then there’s Matt, who spent 20 years on a cycle of losing and regaining weight.

He’d lose 5kg on each of his three yearly diets, only to gain it back.

We focused on building sustainable habits, and now he’s finally winning.

If you’re ready to break the cycle and create lasting change, this is for you.

I work closely with a select few to ensure real results.

Only 8 spots left for 2025, and if you are ready to win

CLICK HERE > https://www.physique-essentials.com/apply

Josh

Why Short, Efficient Training Sessions Work for Busy Men Over 40The key word here is efficiency. Don’t buy into the fear...
08/11/2025

Why Short, Efficient Training Sessions Work for Busy Men Over 40

The key word here is efficiency.

Don’t buy into the fear-mongering about age.

Your hormones aren’t crashing, and you don’t need age-specific workouts or exotic supplements.

The real challenge?

Navigating life’s demands—family, career, and endless responsibilities.

We often put everything else first, leading to skipped workouts and meals on the run.

When we finally decide to get back on track, we revert to a 20-year-old mindset: daily workouts and extreme diets.

It works temporarily until life catches up again.

The solution?

Have a plan, be precise, and be effective.

Just 2-3 sessions a week, each under 40 minutes, is less than 2% of your week.

Tailor these sessions to your goals and lifestyle, focusing on performance and weekly improvement.

It’s a WIN-WIN for long-term success!

Here’s a mindset “hack” that’s transformed hundreds of lives, and it can do the same for you. If you’ve ever thought, “I...
07/11/2025

Here’s a mindset “hack” that’s transformed hundreds of lives, and it can do the same for you.

If you’ve ever thought, “I want to get back in shape,” but life’s curveballs (work stress, family obligations, failed attempts) ...have left you feeling stuck, listen up.

You don’t have a discipline problem.

You’ve been putting in the work, but it’s misaligned.

Shift your mindset, ditch the excuses, and commit to maximizing the opportunities right in front of you.

It’s Action vs. Reaction!

This realization has been the game-changer for my most successful clients.

They’re just as busy, just as distracted, but they’ve turned limiting beliefs into an elite mindset.

If you’re ready to level up, I’ve got something epic brewing.

8 spots available this month, and enrolments close 5pm, Sunday, 30th November.

DM me ‘ELITE’ to secure your spot and start transforming today.

Josh

Transformation is NOT Just Skin DeepAndrew didn’t wait for the perfect time. He knew the best time to start was now. Eve...
06/11/2025

Transformation is NOT Just Skin Deep

Andrew didn’t wait for the perfect time. He knew the best time to start was now. Even with a 3-week holiday in the NT, he lost a life-changing 20kg. But the real win? The profound impact on his health and mindset.

Transformation goes beyond the scales. It’s about becoming a better version of yourself, and when you do, everyone around you benefits too. One of my clients put it perfectly: “I’m driven in most aspects of my life, but this one I’ve neglected. If I approach it like everything else, I’ll succeed.”

The fitness industry often sells quick fixes, but real transformation requires a mindset shift. It’s not about losing weight, it’s about keeping it off without letting the process rule your life. Many trainers push short-term challenges that keep you stuck. But true success comes from breaking free of that mentality.

That’ why Step 1 in my 5-step plan is all about ownership. Acknowledge where you are, even if you’re not happy with it. Real success depends on leveling up all aspects of your life. Taking extreme ownership puts responsibility back in your hands. With the right coaching, you’ll achieve results faster and with less sacrifice.

A mindset transformation is essential for a physical transformation. It’s the first step, and my clients who’ve found long-term success would agree.

If you’re ready to explore this, maybe this is what you have been looking for > https://www.physique-essentials.com/apply

Life throws curveballs, but there’s never a perfect time. The opportunity is now, and you miss 100% of the shots you don’t take.

Maximize Your Time, Effort & ResultsBusy dad of 4, business owner, and coach on the sidelines. Shannon’s story hits home...
05/11/2025

Maximize Your Time, Effort & Results

Busy dad of 4, business owner, and coach on the sidelines.

Shannon’s story hits home. Despite airport meals, gym hunts, and weekend soccer trips, he lost 15.5cm without complaints, always finding opportunity in every challenge.

Here’s the deal for guys like you juggling work, family, and fitness:

Know Your Why & Goals

Before anything, get crystal clear on what you want. Muscle gain? Fat loss?
Strength? Your why fuels your commitment and shapes your plan. Without clarity, you’re just spinning wheels.

Consistency Over Volume

Trying to train 5-6 times a week when life’s chaos hits? That’s a recipe for frustration. Aim for what you can actually do—maybe 2 solid sessions per week. Pencil them in like any important meeting and protect that time fiercely.

Own Your Nutrition

“I can’t cook” is just an excuse. If you want results, you need to fuel your body right. Bulk cooking stews, casseroles, or firing up the BBQ with “man-sized” salads packed with veggies, nuts, and protein makes it simple and sustainable.

Hack Your Environment

Your lifestyle is the biggest challenge. Talk to your boss about meal breaks or rearranging your schedule. Get your partner on board for early morning gym sessions. Build a support crew that backs your goals because you can’t do this alone.

It’s not about training more but training smarter and harder when you do. Nutrition isn’t complicated, but it requires effort. And your environment? That’s where the real wins happen.

If Shannon can do it with 4 kids, a business, and a hectic schedule, so can you.

Ready to get started? DM me ‘ELITE’ or book a free strategy call here > https://www.physique-essentials.com/apply

Josh PE

How To Build KILLER Legs Without Squats!Guilty as charged: I don’t squat. Yep, you heard that right. Squats and deadlift...
04/11/2025

How To Build KILLER Legs Without Squats!

Guilty as charged: I don’t squat. Yep, you heard that right. Squats and deadlifts aren’t in my program anymore.

I know what you’re thinking:

“Bro, do you even lift? How can you call yourself an athlete without squats or deadlifts?”

Maybe it’s a cardinal sin in the lifting world, but here’s the truth... I have a recurring lower back issue, and pushing squats just isn’t worth the risk.

Yet, my legs keep growing and getting stronger.

So squats don’t mean squat.

I spent years squatting and deadlifting heavy, hitting a 220kg squat and 265kg deadlift and I trained hard every session.

But training isn’t about the exercise, it’s about your goal. Are you training to get stronger, bigger, or just going through the motions?

If an injury or limitation stops you from squatting, don’t flog a dead horse. Focus on what you can do to hit your goals. There’s always a substitute.

Intensity is king.

Whether it’s squats, leg presses, or machines, it’s how hard you push that counts.

For example, if you’re alone with no spotter, squatting to failure is risky. But leg presses with safety pins let you go all out safely. Which will get you better results?

Forget the free weights vs machines debate: intensity beats everything. Do what lets you train hardest.

My current leg day looks like this every 7 days:

Leg press 2 sets
Stiff leg deadlift 2 sets
Lying leg curl 2 sets
Calf press 2 sets

Volume is low, but intensity is high. And my legs keep growing, no squats needed.

Remember, weight on the bar doesn’t equal intensity. Train smart, train hard, and focus on what works for you.

Want me to help you build a killer leg plan that fits your body and goals? Hit me up.

Brendan spent 5 years stuck in the FIFO grind (5 weeks at sea, 5 weeks at home) feeling like he was always 1 step forwar...
03/11/2025

Brendan spent 5 years stuck in the FIFO grind (5 weeks at sea, 5 weeks at home) feeling like he was always 1 step forward, 2 steps back.

Then he flipped the script.

By changing his mindset and using every fresh start as a chance to push harder, he turned his biggest limitation into his biggest strength.

His words: “Money well spent. Thanks for educating me and the continual support… you’re a true gentleman, my friend.”

If you’re struggling to balance work, family, and fitness, DM me ‘ELITE’ and let’s map out your plan.

Think BIGGER: 7 Steps to Go From Ordinary to OUTSTANDINGWhy do you train? Because you want change, right? But is what yo...
03/11/2025

Think BIGGER: 7 Steps to Go From Ordinary to OUTSTANDING

Why do you train? Because you want change, right? But is what you’re doing enough? I bet you’re playing it safe. Time to push harder.

Over the next 30 days, think BIGGER. Here’s your blueprint:

1. Dream BIGGER

Set a clear, bold goal. Don’t just say “get fit.” Be specific, for example “I am committed to losing 10kg over the next 10 weeks”. Use SMART goals and own your vision.

2. Plan BIGGER

Your plan is your roadmap. More muscle? More strength? Design your training schedule and variables to match. Push past comfort because that’s where the best growth happens.

3. Train BIGGER

Train smarter, not just harder and consistency always beats chaos! Just like Brendan struggled with FIFO life but used his time away to build consistency that carried home

4. Eat BIGGER

Eat with purpose, not fear. Fuel your goals. Brendan faced temptations on site but made a smart call to prep and fuel for wins, not setbacks.

5. Recover BIGGER

Sleep and downtime aren’t optional. They’re your secret weapons. Don’t sabotage gains with late nights or overtraining. Even big days on the tools can have a negative effect, so a priority on recovery fuels progress.

6. Habit BIGGER

Changing your habits has a compounding effect in changing your life. If old habits held you back, build new ones that fit your goals. Focus on what you can sustain, not what you wish you could.

7. Achieve BIGGER

Are you ready to accept success? Celebrate wins by doubling down, not undoing progress with “cheat” binges. Believe you’re worth it, because you 100% are.
Now ask yourself: Are you settling or striving?

Because if you want more and are ready for more… start thinking bigger and taking bigger action today!

Josh PE

Struggling to balance work, family, and fitness? DM me ‘ELITE’ and let’s build your plan.

At 42, Shaun got himself into the best shape of his life! And it wasn’t because he was starving himself or living in the...
02/11/2025

At 42, Shaun got himself into the best shape of his life!

And it wasn’t because he was starving himself or living in the gym.

It’s because he found a system that fits his busy life, not the other way around.

Forget crazy diets and endless hours.

Real results come from mindset, smart training, and a plan that respects your work and family.

Ready to stop spinning your wheels? DM me ‘ELITE’ and I’ll show you how Shaun did it.

No fluff. No gimmicks. Just real, lasting change.

When it comes to an effective transformation planIt’s easy to get caught up with “insignificant nuance”What do I mean by...
08/10/2025

When it comes to an effective transformation plan

It’s easy to get caught up with “insignificant nuance”

What do I mean by this?

I’ve lost count the number of times I’ve been asked “can I eat carbs” or “what’s better, barbell bench press or dumbbells?”

Believe it or not, it’s LESS important in what you do compared to WHY you do it, and HOW

In its simplest definition:

- Train for strength

- Eat for fat loss

- Be accountable and consistent

If all you did is show up each day was show up, train your ass off, eat with purpose and keep high standards it would blow you away with the level of success you would achieve

And I guarantee you, by 2026 with your lean, strong physique you would not be bummed by how many sessions you did per week, or what was on your plate

You don’t win prizes for being “hardcore” or making things more difficult for yourself…

Just by doing what works!

My guys train just 3 days per week (at most), eat the food they want (I show them how) and enjoy the process (that’s super-important)

Getting stuck in a fat-loss plateau is simply a result of doing things that are not aligned to your goals and lifestyle

There’s a better way!

Josh
PE

Address

2/87 Thomas Mitchell Drive
Wodonga, VIC
3690

Telephone

+61439884148

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